Muscle & Fitness USA - November 2016

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NOVEMBER 2016
VOLUME 77 | NO. 10
The Notorious Fighter

Conor McGregor is the face
(and voice) of the UFC. Is he
the Ali of MMA?
IN EVERY ISSUE
10 FROM THE CHAIRMAN
194 ASK
200 THE LAST WORD
FEATURES
88 Kettlebell
Arm Workout
How a cannonball
with handles can
spark new growth in
your bis and tris.
102 Lets Feast
Thanksgiving meals
tailored for every diet.
108 Chase Savoie
Go the whole nine
yards with an IFBB
pro who chose the
stage over the gridiron.
114 Power Past
Plateaus
The road to gains
is paved with
heavy-ass weight.
122 Mine for Gains
A month-long,
landmine-heavy routine to unearth crazy
size and strength
improvements.
134 Game On
Turn your traditional
tailgate into a
nutrient-dense feast.
142 Boost
Your Bench
Give this program six
weeks and youll add
serious poundage to
your bench press.
154 40 Years
of Rocky
After 40 years,
Rocky Balboa still
inspires you to run
stairs and guzzle
raw eggs.
164 Slide
into Muscle
Stability, new muscle,
and a serious six-pack
are what youll get out
of this slider workout.
172 The
Pazmanian Devil
Boxer Vinny Paz
broke his neck in a
near-fatal car crash.
Thirteen months later
he became champ
again. Twenty-four
years later, Hollywood made a movie
about his life.
180 Strange Days
Scott Adkins hopes
his mystery role
in Marvels Doctor
Strange will get him
off the C-list.
186 Level Up: Legs
A bare-bones routine
with enough tweaks to
provoke new growth.
25 EDGE
Laser from
American
Gladiators; a
bodybuilder
with no pulse;
10 facts about
testosterone;
how to lift
a car.
53 TRAIN
A squat
variation for
size and improved form;
one plank
yields double
the gains;
CrossFit with
Franco.
67 EAT
What to
do with
Turkey Day
leftovers;
healthy mac
and cheese;
snap into
healthy meat
snacks.
COVER & THIS PAGE: ZUFFA LLC/GET T Y IMAGES
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FROM THE
CHAIRMAN
FROM THE EDITOR
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UFC at
MSG
M&F congratulates UFC for
making it in New York, NY.
WITH CONOR MCGREGOR ON OUR
cover, we celebrate UFCs rst-ever New
York ght card, to be held at Madison Square
Garden on Saturday, Nov. 12. Since its
founding in 1993, the UFC has grown by
leaps and bounds, overcoming steep
challenges to reach its current level of
success and revolutionizing not just the ght
business, but the pay-per-view one, too.
First characterized as a brutal sideshow,
mixed martial arts faced a tough road early
on. Despite the naysayers, MMAs boosters
worked tirelessly to clear its good name and
get states to sanction bouts. One by one,
states began to recognize MMA as a
sanctioned sport, and as they did, they saw
their own fortunes rise, as events sold to
capacity and MMA-themed gyms began to
sprout. And, even with dire predictions,
hospitals werent overrun with MMA
casualties. It soon became clear that mixed
martial arts was not the threat to society
critics claimed it to be, and that the UFC is a
forward-thinking organization breaking
ground where no other sports have before.
So it is with great pleasure that I welcome
UFC to American Medias home state of New
York and congratulate Dana White, the
Fertittas, and the entire UFC organization on
nally receiving sanctioning in all 50 states.
To commemorate the occasion, in addition to
featuring Conor on the cover of Muscle &
Fitness, we have Paige VanZant on the cover
of Muscle & Fitness HERS, and Dana White
on the cover of Mens Fitness. Never in our
history have we synced up our covers, but
never in history has
UFC held an event at
the Worlds Most
Famous Arena.
Sincerely,
David J. Pecker
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THE
> Conor McGregor is the UFC. Hes the
savviest striker in the Octagon and a poet

on the mic. From his calculated retirement
and verbal spats with Dana White to the main
event against Eddie Alvarez at UFC 205, the
one-time plumber from Ireland has become a
polarizing figure, leaving the world wanting
morewin, lose, or draw. B Y B O B G U C C I O N E J R .
IN APRIL OF THIS YEAR, UFC SUPERSTAR CONOR McGREGOR,

although superstar is an insipid word for his actual stratospheric stardom and
importance to the UFC, did something he rarely does: After underestimating Nate Diaz
at UFC 196 in March, he made a complete cock-up of a movehe retired.
16
2
MUSCLE & FITNESS
N
OC
OT
VO
EM
B EBRE R2 021061 6
Iceland to fulll contractua p o ot o a ob gat o s

as
Vegas, which he did not want to do.
I have become lost in the game of promotion and forgot
about the art of ghting, McGregor declared at the time.
Sitting in a car on the way to some dump in Connecticut
or somewhere, to speak to Tim and Suzie on the nobodygives-a fuck morning show did not get me this life.
One could speculate, not unreasonably, that having lost so
ZUFFA LLC/GET T Y IMAGES
He unretired two days later, in what must be some kind of

record for big-statement futility. (Its hard to call it a comeback when you havent left the building yet.) The 28-yearolds out-of-the-blue announcement that he was giving up
the ght game came just weeks after the rematch with Diaz
was announced, who had handed him his one UFC loss to
date. It was a power struggle with UFC boss Dana White
over whether McGregor would leave his training camp in
FROM:
CONOR McG R E G OR
surprisingly but categorically to Diaz, beaten by a move he

himself fetishizes, the rear naked choke, McGregor didnt
want to take the slightest chance of being unprepared for
the rematch. But we all know what the second word of
show business is, and by the time he announced he was
back, a time measured in nanoseconds, he was gone: White
had dropped him from the bill and replaced him.
White and McGregor subsequently hugged it out, and two
ght nights later, at UFC 202 in August, McGregor was back
in the Octagon and outlasted Diaz in a thrilling ve-round
split decision, as narrow a victory as a ghter can attain.
Reporters noted how intelligently McGregor adjusted his
style to patiently exercising unexpected restraint, beat the
taller, canny Diaz. What sticks out is their surprise. It seems
never to have occurred to them that the Rock em Sock em
Robot that McGregor resembles was capable of adapting his
style against a tricky, more uid opponent.
Conor McGregor, a 5'9",
170 pounds Edward Scissorhands-and-feet of an MMA
ghterwhos next opponent is Eddie Alvarez at UFC
205is by a country mile, the greatest, most charismatic
athlete in the fastest-growing sport on the planet.
He looks like a leprechaun, not the false mythology of
the fat little cheerful chap winking at you, but the original
mythology of the vicious creature that wants the pot of gold
and will tear your body apart if you try to take it from him.
Out of the ring, hes a handsome, often sartorial sprite, with
IRISH BORN AND SOAKED,
an oblong rather than round face that can, even when hes
talking calmly, look like a wounded Alsatian snarling. Hes
a born showman, whose simple walk across a room has the
immortal swagger of a rock star. His prematch, in fact, anytime, comments are the gold dust of provocative, harshly
funny put-downs that build ticket sales and generate millions of pay-per-view dollars. Videos of his ghts, where
you know the result, cost $60 to watch on the UFC site.
In the ring, his fat-free, almost eshless slight frame
transforms into a ruthless brutal weapon. He ghts more
like a traditional boxer, swiveling his shoulders to dodge
murderous blows and delivering combinations of punches
of deceptive power from someone his weight. In lms of his
ghts, the astonishment of his opponents when punched
betrays their pain. The kicks, elbows, and knees strikes
must hurt too, but the punches rattle their being and look as
if they penetrate to the places closest to death.
His rise to the top was, to cuddle a clich, meteoric. It
took him slightly over two years from his rst UFC ght
to his rst championship. White brought him to the States
after hearing so much about him on a trip to Dublin, where
McGregor, then an apprentice plumber, was building a
reputation in cage ghts, and signed him never having seen
him ght. In McGregors second UFC ght, against Max
Holloway in Boston in 2013, he tore the ACL in his knee,
one of the hardest injuries for any athlete to recover from,
but still won the ght. It could have all ended there. For
someone less determined, and less singularly focused, it
would have. After 11 months of rehab and training, ignoring
I have become lost in the game of

promotion and forgot about the
art of fighting.
advice to sit stillmovement is medicine to me, he

said in an interview with EsquireMcGregor returned and
fought Brazilian MMA champion Diego Brandao, in front
of a hometown crowd in Dublin, and destroyed him, mercilessly knocking him out in the rst round.
McGregor wants to ght Floyd Mayweather. He says he
would kill him in less than 30 seconds, which is patently
ridiculous. Except its not to McGregor. He believes it.
Ive lost my mind being in this game, yeah? he says on an
Irish TV documentary. Like Vincent van Gogh. He dedicated his life to his art, and lost his mind in the process. Thats
happened to me. Well, fuck it.
Then he smiles his demonic grin and says: Ill die a crazy
old man!
LEFT-HAND MAN
> Retired MMAer Owen Roddy
has been Conor McGregors

striking coach for 10 years. He
spoke to M&F about McGregor
retiring, a WWE career, and being
the greatest of all time. B Y J A S O N S T A H L
Conors been ghting for 10 years. How much

longer does he have left?
I always say this: Its not about how many years, its about
16
MUSCLE & FITNESS
NOVEMBER 2016
How often does Conor spend working on strikes?

When were in camp its almost every single day, a half an
hour straight just working on rening strikes. Everybody
knows its the left hand, his uppercut. He lands his shots
over and over and over and over again.
It was a Bruce Lee saying: Fear not the man who has
practiced 10,000 kicks once, but fear the man who has
practiced one kick 10,000 times. Conor has his set shots that
he lands on everybody and thats because we spend a lot of
time rening those.
Who are some other great strikers?
Everybody at SBG [Straight Blast Gym] has fantastic
striking, although they dont get the knockouts that Conor
seems to get. Theyre all different in regards to how they
move. If you look at Artem Lobov, he moves completely
different from Conor, but it works for him. And he also has
M&F: What was your rst impression of Conor?

OWEN RODDY: When he came into the gym and onto the
Irish team, we were all mainly grapplers with a bit of striking.
Theres nobody that was a very powerful striker. When Conor
came in I knew he had unbelievable power and very good
timing, and then from very early on I knew he had something
special. He was always very condent from Day 1. He hasnt
really changed in that regard. People think he puts on a
persona for the TV, but he was always 100% [genuine]. He
always had that belief in himself. So those two things set him
up to have the potential to be one of the greats.
how many times that chin has been touched. I can count on
my hand how many times Conor has been hit clean on the
chin. Its very, very little. He hasnt taken any damage
realistically. He took some damage in the Diaz ghts. Other
than that his chin is perfect. If he keeps doing what hes
done for the past 10 or 12 years, he could ght until hes 40.
CONOR McG R E G OR
amazing knockout power. Theyre all doing fantastic, but

Conor, hes a step above everyone else.
What are Conors weaknesses?
I think hardening the leg kickshe never leg-kicks. Hes
never really had to, and setting them up would have been a
little more difficult for him being a southpaw. Conor is a
competitor; people dont realize how good he is on the
ground and how good he is at wrestling. Hell go for the
ground if need be or if he sees something there, but he
wants to knock people out. The way a common ght with
Conor is, if he manages to take the shots off, hes going to
be trying for the takedown. Its just the way it is. Thats
why people are saying, Conor hasnt been tested in the
ring, I havent seen him wrestle people, I havent seen him
on the ground.
Speaking of wrestling, how would Conor
do in WWE?
Dont be surprised if you see him in WWE down the line
putting shots on people. Hes got the mic skills. He would
denitely be a super villain in WWE. I think itd be great,
it would be a spectacle. Ronda [Rousey] has done it,
Mayweather has done it; a lot of celebrities do it.
I could see him going in as a general manager or that sort
of a plot line and taking over the whole thing; it would be
great to watch.
How is Conors footwork?

Hes got some of the best feet in the game. You cant really
see it because its so subtle. He always maintains his lanes
perfectly at all times. Floyd Mayweather is the best at
maintaining his range and just staying uid and making
people fall into his shot. Conors so good at that. When it
comes to landing the strikes, his feet position is on par with
the best in the world in boxing; possibly one of the best, if
not the best in MMA.
Why does every boxer and ghter jump rope?
Skipping is fantastic. It gets your coordination up, it gets
your timing up, and it gets you light on your feet. In order to
be able to move quickly and stable you have to be able to
transfer your weight evenly and you have to be able to do it
very quickly and in the blink of an eye. People dont realize
how important it is.
Distance is key in terms of striking, but if you cant
reach your opponent you cant really hit them. How
do you teach keeping the proper distance?
Its years and years of training. For the new guys coming in
well get them to re at arms length and stay at arms length
and just at the edge of range. Just moving youre head
around in there because when you play with that edge of
range, if your opponent throws at you and you slip his shot,
they then will pull down an inch forward. When they get
McGREGORS MOST NOTORIOUS KOs
CWFC 51 | VICTIM:
IVAN BUCHINGER |
DEC. 31, 2012
Before coming to the
UFC, McGregor held two
Cage Warrior Fighting
Championship (CWFC)
belts in the featherweight and lightweight
divisions. He won the
then-vacant lightweight
belt against Ivan Buchinger with a left hook
that collapsed his foe
into a heap.
UFC ON FUEL TV 9
| VICTIM: MARCUS
BRIMAGE | APR. 6,
2013
McGregor made a
statement in his debut
against Marcus Brimage
when The Notorious
landed an onslaught of
precise punches and
kicks before finishing off
the Bama Beast with
what would become his
signature left.
UFC 178 | VICTIM:

DUSTIN POIRIER |
SEPT. 27, 2014
McGregor predicted his
main event fight would
end with a Round 1 KO,
and he delivered. The
Diamond did a faceplant 1:46 into the first
round after
McGregor knocked
Poirier down and
finished him with nasty
hammer strikes.
UFC 189 | VICTIM:

CHAD MENDES |
JULY 11, 2015
Chad Mendes took
the fight on two weeks
notice and lost in two
rounds after being
smashed with a straight
left hand that forced him
into a ball on the ground.
UFC 194 | VICTIM:

JOSE ALDO |
DEC. 12, 2015
It was one of the most
anticipated fights in UFC
history, and it lasted all
of 13 seconds. McGregor
dropped Aldo with a
perfectly timed left
hook, catapulting the
Irishman into UFCs elite.
CONOR McG R E G OR
pulled an inch forward, realistically, theyre going to get

pulled into your range and then can re off. It just takes
years and years of timing and knowing exactly where your
range is. In regards to your opponent, if guys are your same
height, you know the range and distance. If youre ghting a
taller guy your range is a bit farther out and then when you
get them to throw those shots you gotta be able to make a
miss and close at the same time.
What is the Conor McGregor workout?

The Conor McGregor workout, realistically, there is no such
thing. But if you wanted to land the shot that Conor lands
you just have to watch the shots that he lands continuously,
look at how he moves his body, watch it slowly, watch it a
thousand times, watch how he leaves his head there;
everyone takes the bait, he pulls away the shot, falls into
dead space, and he lands his shots. Realistically there is no
magic potion. Its down to hours on the mat. Put the hours
in and youll get the reward.
Does Conor practice any kind of yoga?
He does a lot of those stretching movementshe wont do
a specic yoga routine but hell do aspects of yoga, hell do
aspects of Pilates and every sort of movement that you can
McGregors training
also includes
elements of yoga
and Pilates.
18
MUSCLE & FITNESS
NOVEMBER 2016
How has Conors training changed since youve

been working with him?
Since we started he had a bit of boxing but he had the same
power. He was easily taken down, he was easily submitted.
When I say easily submitted, he was a bit of a quick,
scrambly guy. He resisted everything to look as great but he
had no skill set on the ground. Hes open-minded, he
realized where his holes were and he started to learn how
to kick, started to learn how to stand the takedown, started
to enjoy jiu-jitsu. I forced him to take jiu-jitsu, he had to do
it. Maybe six to seven years ago, he started to enjoy jiu-jitsu.
He put the gi on, and he started to enjoy it.
Are you still focusing on that?

Oh, weve done everything. Theres always room to improve.
Were always trying to add new skills. When it comes to
ght camp, then its strike down the opponents and put the
shot in that we can land on him.
3
think of. But even before he was discovering movement,
he was discovering being a lot more loose and
2
nimble and being able to put his body in
positions that are uncomfortable and
stretching out from there.
What tips do you have for the average
person whos trying to gain exibility?
Go join a yoga or a Pilates class or
gymnastics or something like that. If you
cant afford that, go onto YouTube and
do it at home. Its not about what you
can do, its about what you actually
do. Just get up and start moving,
thats the main thing. Squats,
stretch, do some bear crawls up
and down the mat or up and down
your home. Just get the body
moving and in positions where
you feel slightly uncomfortable and
from here you can get loose and
more nimble.
After training Conor for 10 years, do you push each

others buttons?
No, not really. We know each other so well that we get in
and we can build off each other. It just gels. I know what he
likes. He likes to have power, he likes to move. He knows
what Im trying to get from him.
Tell us a time when things got heated.
When I was ghting and he was ghting, we would spar
very hard. Hed be trying to take your head off and hed land
a lot of times and Id land some shots on him. He was
always the more powerful kind of striker. The only way it
gets uncomfortable is when everyones tired and all he
wants to do is just eat and stuff like that. So thats the only
time he gets uncomfortable. A lot of the time hes enjoying
life and living it.
If you fought Conor in your prime, whod win?
Conor, without a doubt. Hes so good, hes just special. Hes
the best in the world.
Will there be another Conor McGregor?
I dont think there will ever be another Conor McGregor.
The next breed is better than the last breed, but to
have what Conor has is different. Hell be like the Ali.
He is one of those special ghters that only comes once
in a lifetime. To have everything, thats unique. I dont
know if well ever see another Conor McGregor, but
as in skill, the next generation of guys coming are
unbelievable.
JIBBER- JABBER
CONOR McGREGORS exceptional skills extend well beyond
the Octagon. His wit and intellect are as quick as his jabs, and his
trash-talking persona stands head and shoulders above his 5'9"
frame. Here are five of McGregors greatest burns:
To Rafael
dos Anjos
leading
up to their
scheduled
fight at
UFC 196
on March
5, 2016.
(Dos Anjos
pulled out
with a broken foot.)
To 5'6"
Chad
Mendes
before they
fought at
UFC 189
on July 11,
2015.
Calling out
all fighters
at the
UFC Go
Big press
conference
on Sept. 4,
2015.
Responding to a
ribbing
from lightweights
Jose Aldo
and Rafael
dos Anjos
after a loss
to Nate Diaz
at UFC 196
on March 5,
2016.
After KOing
poundfor-pound
great Jose
Aldo at
UFC 194
on Dec. 12,
2015.
UFC 205: It was announced at press time that MMAs

debut in New York will be highlighted by the muchanticipated fight between Conor McGregor and Eddie
Alvarez for the lightweight (155 pounds) championship.
UFC 205 at Madison Square Garden, Nov. 12.
THE NEXT CONOR?
> Twenty-three years since its inception, the UFCs fighters are
tougher than ever. These six fighters are leading the way for making
MMA the fastest-growing sport in the world.
STIPE MIOCIC
(HEAVYWEIGHT CHAMPION)
STEPHEN WONDERBOY
THOMPSON
CODY NO LOVE
GARBRANDT
Miocic is part of a new breed of heavyweight fighters who captivates the crowds
with dynamic fights instead of lethargic
slugfests. His superior conditioning,
athletic footwork, and quick hands prove
that big doesnt have to mean boring.
He has seven fight-night bonusesthree
fights of the night, three performances of
the night, and one knockout of the night.
When Wonderboy enters the Octagon,

prepare for a striking clinic. Thompsons
karate-style attackswhich come from
his days as an undefeated (57-0) kickboxer before joining the UFC in 2012has
earned him a seven-fight win streak, making him the next, and most challenging,
fighter to take on current welterweight
champion Tyron Woodley.
Everyone is loving No Love. The fanfavorite American Conor McGregor is

on a win streak that rivals The Notorious
own 2015 blitzkrieg; Garbrandt has won
all 10 of his UFC fights, nine by way of
knockout, and now has his eyes set on
the title. His extensive boxing background
makes him one of the most technically
sound bantamweights.
AGE: 34 | WEIGHT: 240 POUNDS

HEIGHT: 64 | RECORD: 16-2
FIGHTS OUT OF: INDEPENDENCE, OH
MUSCLE & FITNESS
NOVEMBER 2016

HEIGHT: 5'8" | RECORD: 10-0
FIGHTS OUT OF: SACRAMENTO, CA
20

HEIGHT: 60 | RECORD: 13-1
FIGHTS OUT OF: SIMPSONVILLE, SC
CONOR McG R E G OR
TYRON THE CHOSEN ONE

WOODLEY (WELTERWEIGHT
CHAMPION)

FIGHTS OUT OF: ST. LOUIS, MO
Welterweight champ Tyron Woodley is a

human piston responsible for most of the
cringe-worthy, Oh my, God knockouts
in the Octagon. His grappling is world
class, stuffing 92% of takedown attempts
with four submission wins, proving that
his moniker, The Chosen One, isnt just
some hyped-up handout meant to sell
tickets. He was chosen for a reason.
EDDIE ALVAREZ (LIGHTWEIGHT CHAMPION)

AGE: 32 | WEIGHT: 155 POUND
FIGHTS OUT OF: BOCA RATON
An MMA veteran, Alvarez has fough

fighters in Dream, Bellator, K-1, and n
recently, he re-established himself a
age fighters on the planet by unexpe
lightweight king Rafael dos Anjos (2
at UFC Fight Night 90. Now, with a w
him, whos left for Alvarez to Conor,
UFC FEATHERWEIGHT
CHAMPION
Conor
McGregor
UFC FEATHERWEIGHT
CHAMPION
Conor
McGregor
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INSPIRATION
10 THINGS...
FEATS OF STRENGTH
How a bodybuilder without a heart

may have more than all of us, p38.
you didnt know about

testosterone and TRT, p46.
A step-by-step guide to
lifting a car, p50.
FILM FRAME/2016 MARVEL. ALL RIGHTS RESERVED
ASS KICKER
Laser from American Gladiators
on roids and body slams, p34.
Doctor
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doctor who loses his career but gains kick-ass powers.
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from danger. Premieres Nov. 4
EDGE
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Tate vs. Raquel Pennington.
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EDGE
STAR POWER
Hollywoods
Reaching Man
Jack Reacher villain PATRICK HEUSINGERs
career is finally cruising to the silver screen.
BY MIKE HAMMER
EDGE
STAR POWER
30
MUSCLE & FITNESS
Heusinger says. Then he had all these

sit down with me and just talklets
other responsibilities, so it wasnt like
talk through the character, lets talk
we ever really got to hang out.
through any questions you have,
The former high school ballplayer
talk through what this process will
endured many smackdowns and
be like, because they both knew
stunts on-screen with Cruise during
this was the first time I was going
filming.
to be going through a filming
There are some major fight
process.
sequences that are very physical,
And Heusinger says his desire to
hand-to-hand combat. Its that
impress his idol for his studio
kind of old-school fighting
feature debut was just as
mentality. Its got that
intense.
kind of very raw and
This was a role
JACKS
brutal fighting style.
where I could bring my
BACK
Tom and I have a
physicality to the
couple face-offs, and
part, he says. Im
theyre intense and
working with Tom and
theyre long and were
were doing a monthgoing at it. And those
and-a half-of fight and
were grueling shooting
gun training and stunt
days, cause I had never
driving cause I was doing
done a fight scene.
all my own stunts, he says.
Heusinger seems to have also
We were very up close and
figured out how to survive in
personal and he couldnt have been
Hollywood.
more helpful.
Its so surreal, he says. One day,
The Mission: Impossible star was
youre taking ground balls at high
completely available on set, but a
school baseball practice, and the
ghost when the workday was done.
next, youre slipping punches from
Tom was great to work with, but a
Tom Cruise.
busy guy, so I didnt see him much when
Its awesome to be an actor!
we werent trying to kill each other,
THE HUNTER Patrick Heusinger has spent most of his acting career as a stage and
TV performer, but he makes his silver screen debut in Jack Reacher: Never Go Back.
NOVEMBER 2016
PAR AMOUNT PICTURES
physique in check, but shooting in

New Orleans was tricky for his diet.
The food is really delicious but not
the healthiest in the world, he says.
You walk into a coffee shop and
there are donuts with bacon and
caramel on them. It was torture.
He likes to get on meal plans
because theyre structured.
I know I can only eat what arrives
at my doorstep, and I can speak to
the nutritionist and map out the right
amount of calories, especially when I
was losing weight like I was, and
make sure that Im not also putting
my body or my organs at risk from
malnutrition, Heusinger says
Part of his diet when losing weight
includes more greens and vegetables, plus quinoa for protein as he
cuts out shakes. When maintaining
mass he prefers chicken, eggs, and
lots of fish, instead of red meat.
Heusinger keeps his physical edge
with a regular regiment of intense
exercise that includes planks, situps,
bicycle, and mountain climbers.
I do a CrossFit-type workout, he
says. Its a long series of exercises
that are high-cardio, with some
liftingbut at a pretty decent clipin
a one-day-on, one-day-off cycle. And
then I try to take an extra day off a
week but I usually slip in a five-mile
run on that rest day because its hard
for me to stay idle.
Prior to being cast in Reacher,
Heusinger went from being happy
trying to build a nice little acting
career for himself to co-starring with
the biggest movie star in the world!
Needless to say, the Jacksonville
native is also a fan of his leading man.
Ill watch a Tom Cruise movie any
day of the week, cause Ive been a
massive fan of his since I was a kid.
This was the first time that Id ever
worked with a bona fide movie star in
my entire life.
Meeting Cruise on his first
big-budget film caused Heusinger
some anxiety.
There were some nerves, he
admits, but the first thing that
happened on Day 1 was, I walked in
and the director meets me, Tom
meets me. They cut out a half day to
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BY TAL PINCHEVSKY
Personal trainer and self-proclaimed

tomboy AMBER DODZWEIT stepped
away from a career in modeling to play
professional football. She returned to
fitness with a new message for women.
Gridiron Gal
EDGE
IRON MAIDEN
TIGHT END
FOLLOW
EDGE
OLD-SCHOOL ASS KICKER

How did you get cast
on American Gladiators?
I met Dan Clark [Nitro] on the Los
Angeles Rams [in 1987] before I
played one game, got hurt, and
was cut. We became roommates
and ended up trying out for the
show. I didnt make the cut, but
13 episodes in they had another
tryout and I made it.
JIM STARR
trained six
days a week
to stay in
Gladiator
shape.
At 6', 230 pounds, you were

small compared with the
other Gladiators. How did
that affect your tryouts?
Most of the guys were 6'2" to 6'5"
and up to 300 pounds, and we had
to wrestle, joust, do 30 pullups in 25
secondsit was tough. They were
looking for a well-rounded athlete
with personality and charisma.
Did being the small
guy fuel you to be
extra competitive?
When they blew that
whistle, it was all go. It
was like an out-of-body
experience. I never
wanted to lose. I never
wanted to be embarrassed.
I never wanted to look back
on an episode and think that I
could have done better had I been
more intense. I look at some of
these videos once in a while and I
think I was actually a little crazy.
How many
times did you
get disqualified
for rough behavior?
[Laughs] Too many times. I
probably hurt a lot of people.
I had more street fights than
you can imagine. My high school
football coach used to say, You got
to be intense. I didnt know how to
compete without being intense.
All-American
Gladiator
BY ANDREW GUTMAN
34
MUSCLE & FITNESS
NOVEMBER 2016
You seemed to treat the

show like a legitimate sport.
Thats what it was, a professional
sport. It was never, ever in question whether the show was rigged.
Was anyone on steroids?
We were getting a lot of flack from
AL BELLO/GETTY IMAGES
JIM STARR spent seven seasons dominating

contestants as Laser on the classic 1990s TV
show American Gladiators. Twenty years later,
the 54-year-old could still destroy you in a
game of Breakthrough & Conquer.
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EDGE
OLD-SCHOOL ASS KICKER
the media and people watching the

show that we were on steroids, so
Sammy Goldwyn, the shows
producer, had us sign a contract
each year. We started getting drug
tested and would have to pass or be
taken off that year, but we could try
out the following year.
What are you up to now?
I was hired last year by Life Time
Fitness. Theyre a nationwide health
club and Im their director of product
development. I also have a great wife
of 22 years, Tonya, and three
beautiful children.
Do you still get the urge to

body slam anyone?
Yeah, I do. But its like, come on, you
have to grow up one day.
How do you channel that
aggression nowadays?
Ive become an avid mountain biker. I
bike four days a week and then Im at
the gym lifting weights for the other
three days. If I dont get on that bike
Im really intenseask my wife.
Did you sustain any injuries on

the show?
Over the course of seven seasons I
had 12 surgeries: eight shoulder
surgeries, back surgery, broken
nose, hernia, and foot surgery.
Post-Gladiators, Ive had three or
four more shoulder operations.
Would you do it all again?
Yeah! It was great to have a crowd
cheering you on. I was competing in
something that was physical and was
a replacement for football. I loved it.
LIVING
LEGEND
Of all the cast
members, Starr,
as Laser, was the
longest-running
Gladiator on the
show, appearing
in all seven
seasons.
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Heart
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E-MAIL US
IRON MAN
Doctors
implanted a
ventricular
assist device to
keep Andrew
Jones alive while
he awaits a
heart transplant.
A man without a heart may have

more than anyone. BY ADAM BIBLE
ANDREW JONES IS rebuilding his
38
MUSCLE & FITNESS
NOVEMBER 2016
S W E E N E Y P H O T O G R A P H Y. N E T
body after his heart almost killed him.

I couldnt breathe well, Jones
recalls about a run in 2012. It was
just shortness of breath.
Shortness of breath is normal for
most of us, but this wasnt normal for
Jones, a high school football and track
star from Farmington, CT, where he
started at running back, sprinted the
100m, 200m, 400m, and anchored the
relay team. Plus, he was deep into
bodybuilding by the time he went to
college. But on that fateful run, Jones,
then 22, knew something wasnt right
with his body. He continued to work
out intensely for two more years, and
then his symptoms worsened.
I felt really ill one night, Jones says.
I had a fever, chills, shortness of
breathall intense flu symptoms.
After a call to his doctor, Jones was
put on a heart monitor for 24 hours.
He was subsequently diagnosed with
myocarditis, an inflammation of the
middle layer of the heart wall. He was
still hitting the weights though, to the
point of becoming a competitive
bodybuilder, all while his heart was
slowly failing.
But then I gained about seven
pounds in two days, he recalls. My
heart was in end-stage failure.
After four months awaiting a heart
transplant, Jones condition deteriorated. The doctors decided to implant
a ventricular assist device (VAD), a
mechanical pump that helps the heart
move blood for his left ventricle.
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10 THINGS
YOU DIDNT KNOW ABOUT
Testosterone
1|TESTOSTERONE IS A
9|HYPOGONADISM IS A
hormone produced primarily in the

testicles, and it regulates everything from
facial hair, sex drive, sperm production,
and muscle mass to bone density, fat
distribution, and red blood cell production.
Normal levels for men are about 300 to
1,000 nanograms per deciliter.
reduction or absence of hormone

secretion or other physiological activity
of th
d TRT
th ti ll
l
a
t
t
t
2|STUDIES HAVE SHOWN
T-SOME
testosterone levels in men rise when

they earn money or their sports team wins.
One study noted that watching porn also
caused a spike in men by 35%.
AN ITALIAN STUDY
suggests men who are
in love have lower
testosterone levels and
Guess which one of these

three should have the lower
levels of testosterone?
3|VEGAN MEN TEND TO
have higher testosterone levels

than both vegetarians and meat eaters.
4|SIGNS OF LOW T
include mood swings, decrease in

bone density or muscle mass, an increase
in body fat, hair loss, depression, irritability,
fatigue, low sex drive, as well as premature
aging, and difficulty concentrating.
5|MEN OF ANY AGE CAN
have low testosterone, especially

if you have damage to your testes or pituitary gland. Obesity, sleep apnea, and type2 diabetes are linked to low testosterone.
6|WHILE TESTOSTERONE
replacement therapy can help boost

energy, sex drive, and mood, a study in
BJU International suggests that if you
want to slip one past the goalie youre
better off looking to restore your T levels
naturally by eating healthy, limiting alcohol
intake, losing weight, and exercising.
7|THE EARLIEST FORM
of testosterone replacement
therapy dates back to 1849 when Arnold
Berthold, a German zoo curator, observed
roosters that were castrated. They
stopped ghting, crowing, and their comb
didnt grow. Their behavior changed when
the testes were reconnected.
3 Supps Thatll Boost Your Test Score
8|FORTY YEARS LATER
46
MUSCLE & FITNESS
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NOVEMBER 2016
ROBERT REIFF
72-year-old French physician/physiologist, Charles-Edouard Brown-Sequard

injected himself with testicular extracts
from guinea pigs and dogs. He claimed that
he regained his old powers and his limbs
showed a decided gain of strength.
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MR. OLYMPIA
MENS
BODYBUILDING
(OPEN)
PHIL
HEATH
Prize money:
$400,000
Heath tied
Dorian Yates
(1992-1997) by
winning his sixth
consecutive
Sandow trophy.
MENS PHYSIQUE
JEREMY BUENDIA
QPrize money: $15,000
QBuendia was favored to
walk away with his third straight
Physique O title, and after
spending the year training, he
proved the oddsmakers right.
Olympia Rewind
48
MUSCLE & FITNESS
NOVEMBER 2016
PER BERNAL
The 2016 Olympia Weekend is in the books. Here are the

winners who made history. BY M&F EDITORS
FIGURE
LATORYA
WATTS
QPrize money:
$35,000
QWatts won her
second O title as
4x winner Nicole
Wilkins fell to fourth.
MENS
BODYBUILDING
(212)
FLEX
LEWIS
WOMENS PHYSIQUE
JULIANA MALACARNE
Prize money:
$40,000
Lewis captured his fifth

straight 212 title.
QMalacarne won her third

straight Physique O.
FITNESS
OKSANA
GRISHINA
QGrishinas highflying, Michael Jacksoninspired routine resulted
in her third straight
Olympia win.
CLASSIC
PHYSIQUE
DANNY
HESTER
Prize money:
$12,500
BIKINI
COURTNEY KING
QKing delivered an
upset by dethroning threetime Bikini O champ
Ashley Kaltwasser, who
dropped to fourth place.
Hester won
the first-ever
Classic Physique
O title six months
after winning the
first pro Classic
Physique show in
IFBB history.
NOVEMBER 2016
MUSCLE & FITNESS
49
EDGE
FEATS OF STRENGTH
EXPERT CONTRIBUTOR
HOW TO LIFT A CAR

Want to move an
annoyingly parked jalopy
or show off your superstrength? Heres how.
BY JIM SMITH, C.P.P.S.
shoulder-width apart. Grasp the

bumper using a supinated grip.
50
MUSCLE & FITNESS
STEP 3: Before you lift, take a
your entire body while you begin

to pull up slightly. Keep your back
straight as you drive your hips and
chest forward into the back of the
car while extending your hips and
knees together. Because this is a
maximal effort, ensure that you
keep good form and a straight
backboth of which can break
down very fast.
deep breath, brace your torso,

and create tension in your legs,
hips, and back. Pull up on the
bumper while you perform
a leg press into the ground to
drive up to lockout. Hold for
effect (and applause).
NOVEMBER 2016
I L LU S T R AT I O N S B Y M A R K N E R YS
UNITED ARCHIVES GMBH/AL AMY
STEP 1: Set up with your feet about
STEP 2: Create tension through
ABS & CORE
BODY WEIGHT
RECOVERY
CROSSFIT
Dont pack it inuse the suitcase

deadlift to build a stronger core, p56.
Incorporate this ve-round circuit

for a full-body session, p58.
Does cryotherapy work? The science behind the treatment, p62.
Inject the Franco into your training

for extreme intensity, p64.
BUILD MUSCLE, BURN FAT, PERFORM BETTER
Prepare to
Engage
Use sumo squats
to instill good
form and burn
out your legs.
BY ERALDO MAGLARA,
N.S.C.A., C.P.T.
PER BERNAL
HOW TO DO IT
Start with toes
pointed out and
legs wider than
shoulder width.
Hold a dumbbell between
your legs, and
squat until your
thighs are
parallel with the
floor; keep your
torso straight.
TRAIN
INSTANT MUSCLE
FOR MORE
MAKE IT
TOUGHER
2
Down
the Pike
Use plank pikes to improve core strength
and spine stability. BY ANDREW GUTMAN
SHIFTING FROM A stationary
plank to a pike position will force
your body to adapt to new demands. Keeping your abs and
glutes tight during each repetition
will build core strength thatll
54
MUSCLE & FITNESS
transfer to big lifts such as the

squat and deadlift, and your spine,
lower back, and hips will become
more mobile and stable. Perform
these at the end of your workout so
you dont burn yourself out early.
NOVEMBER 2016
HOW TO DO IT
PLANK PIKE
Start in a plank position,
resting on your elbows directly
beneath your shoulders. Aim to make
a straight line with your body; keep
your back straight at all times.
Tighten your core and

glutes and drive your hips
toward the ceiling as high as possible.
Pause for a moment at the apex and
then lower yourself back into a plank.
FORM CHECK
Decrease the height you raise
your hips if your back rounds
during the pike.
DUSTIN SNIPES
TRAIN
ABS AND CORE
FOR MORE
FORM
CHECK
Suit Yourself
Use this deadlift variation to build a stronger and more

stable core. BY DIANE VIVES, N.S.C.A., C.P.T.
THE DEADLIFT MAY BE A
mass builder but by lightening the load
and lifting with one armhence the
suitcase monikeryou can simultaneously
train your nervous system to manage
heavy weight while activating your
core to a greater degree than you do with
standard deads. The challenge is resisting
the rotational force of the lift to maintain a
forward position, but the payoff is a body
that can better handle the combination of
strength and stability demands, which
carry over into any sport or lift.
56
MUSCLE & FITNESS
NOVEMBER 2016
HOW TO DO IT
SUITCASE DEADLIFT
Stand with
your feet
shoulder-width apart
and bend at the hips
to grasp the handle of
a kettlebell, dumbbell,
farmers walk handle,
or barbell.
With your
chest up and
a straight back, push
your hips forward
and extend them at
the top of the movement. Do not round
your back.
Dont drop the

bar. Instead,
slowly lower the
weight, keeping your
back straight and
shoulders back. The
lifts eccentric portion
is equally important.
PER BERNAL
TRAIN
BODY WEIGHT
FOR MORE
Major Muscle
This five-round beast recruits all of your
major muscles and taxes your whole body.
WHAT IT IS
WHY IT WORKS
THE WORKOUT
EXERCISE
A FIVE-EXERCISE, five-round
WHAT MAKES THIS
circuit that subs in full-body

exercises for single-joint movements to target all the major
muscles in your body. Pullups and
bench dips will hit your arms and
shoulders, while broad jumps and
stepups will build a strong lower
bodycalves included.
circuit so brutal is the exercise

mechanics. Instead of a
regular pushup, you bring
one leg off the ground and to
your elbow, making your core
and arms work harder. This is
a terrific way to hit all your
major muscle groups.
REPS
Broad Jump*
Knee-to-elbow Pushup
5 (each side)
*For distance
ANDY McDERMOTT is a
personal trainer in L.A. Visit his website:
mcdermottfamilytness.com
GET
TWISTED
58
MUSCLE & FITNESS
NOVEMBER 2016
IAN SPANIER
TRAIN
RATE MY WORKOUT
All at Once
Andrew F. from Burlington, VT, sent us his
full-body workout and asked us what wed tweak
for optimal strength gains.
BY KYLE HUNT, C.S.C.S.
LET US HELP
ANDREWS
OLD
WORKOUT
EXERCISE
SETS
REPS
10
Dumbbell
Bench Press
Lateral Raise
FORM CHECK
3
Triceps
Pushdown
Decline Situp
10
15
M&F RATING: B
OUR ADVICE
Lower the reps and increase
the sets on the first two
exercises to better target
your central nervous
system for strength gains.
Accessory work is just as
important: Cover all of your
bases by including a
hip-hinge, like the Romanian
deadlift; choose dips over
pushdowns; and swap
crunches for planks for a
stronger core.
ANDREWS
NEW
WORKOUT
EXERCISE
Dumbbell
Bench Press
Romanian
Deadlift
Dip
SETS
REPS
EDGAR ARTIGA
TRAIN
RATE MY RECOVERY
Brain
Freeze
Cryotherapy heals
your body by
freezing it in a
metal tank. Science
says otherwise.
BY MEAGAN DRILLINGER
ALONG WITH STRETCHING
62
MUSCLE & FITNESS
MORE INFO ON
CRYOTHERAPY
Whole-body cryotherapy
was invented in Japan in
1978 as a means to reduce
pain and inammation in
patients suffering from
rheumatoid arthritis.
The technology was then developed
and studied in Europe. Today,
while many athletes and gym goers
swear by the physical and mental
benets of a whole-body cryotherapy session, there are few scientic
studies that back up it up.
NOVEMBER 2016
I stripped down to just my

undies, socks, and a pair of gloves
at KryoLife, where I was led into its
sub-zero chamberan eight-foot
metal canister with freezing fog
billowing out the top. After my
body was submerged up to my
shoulders, the immediate cold
was hardly noticeable since it
takes your brain time to adjust.
Its nothing like plummeting into
an ice bath, where the shock is
instant and painful.
AF ARCHIVE /AL AMY
and foam rolling post-workout,

how about spending three
minutes sealed in a freezing tank
to relieve pain, speed up recovery, and increase your metabolic
rate? Thats allegedly what
whole-body cryotherapy (WBC)
will do. The new trend is being
touted as an alternative to the
universally dreaded and nutshrinking ice baths as a recovery
and performance enhancer. The
gist? The body is enveloped in a
tube that pumps air cooled by
liquid nitrogen between -184
and -292 F., tricking the brain
into fight or flight mode to
draw all the blood out of the
extremities to the core. Afterward, the blood rushes back to
the extremities and brain,
releasing endorphins and
triggering a state of euphoria.
Does it work? I went to
KryoLife in New York City and
met with its co-founder Eduardo
Bohrquez-Barona to find out.
Cryotherapy may seem
bizarre because the U.S. medical
culture is skeptical about it. But
from what we see with our
clients and from the research in
Europe, WBC can do a lot and
we hope to educate the public
on the benefits, says Bohrquez-Barona.
BOTTOM LINE Dr. Danesh says, People enjoy it and

its relatively risk-free. If youre young, healthy, and have the
extra money lying around, go for it.
Its a gradual cold, which spreads
initially from the elbows and
thighs, creating a dull numbness.
The feeling is more temporary
discomfort than pain, which Id
say is about a 3 out of 10. Theres
a therapist with you who operates
the machine and is in the room the
whole timeyoure never supposed
to be alone. A KryoLife therapist
coached me the entire time and
said stuff like, Youve made it a
minute thirty, great job. almost
there! The aftereffects are similar
to a subtle, extremely focused and
happy high that lasts for a few
hours following the session.
KryoLife doesnt make you sign a
liability waiver, but it requires you to
ll out your medical history. A single
WBC session costs $75$90.
Three minutes per session,

which can be done daily. Anything
more than three minutes, you
run the risk of freezing your body.
Patients have experienced red

skin, a tingling sensation, and a
euphoric state. However, those who
suffer from cardiovascular issues,
Raynauds disease, pregnant
women, or people with active
cancer should not use WBC since
it places additional stressors on
a body that is already stressed.
feeling on the skin is equivalent to

applying an ice pack directly to the
area. But where WBC differs from
an ice pack is that it is directly
shocking the system, triggering
that feeling of euphoria that is so
common among cryo users. Its
no different from an ice bath,
Danesh adds. Its just easier and
quicker.
The FDA issued a statement in

July addressing the lack of evidence that supports the benets of
cryotherapy. Despite claims by
many spas and wellness centers to
the contrary, the U.S. Food and
Drug Administration does not
have evidence that whole-body
cryotherapy effectively treats
diseases or conditions like
Alzheimers, bromyalgia,
migraines, rheumatoid arthritis,
multiple sclerosis, stress, anxiety,
or chronic pain.
The statement goes so far as to
claim that hazards include asphyxiation, frostbite, burns, and eye
injury from the extreme temps.
A sudden cold response can
trigger certain people to stop
breathing, adds Danesh. Thats
why the FDA is against these beds.
Many young, healthy people dont
know that they have breathing
issues and arent aware of how this
experience might affect them. Its
rare, but it can happen.
21
<2 0
g
Protein
Fat
Kobe Bryant, LeBron James, and

Floyd Mayweather Jr. are all cryo
converts. The Denver Nuggets,
Kansas City Royals, L.A. Lakers,
and New York Knicks are also
putting cryotherapy beds into their
locker rooms or making treatments
available to their players.
JACOB AMMENTORP LUND/GETTY IMAGES
The idea is to freeze your body

as a means to supposedly help you
recover after a workout and
decrease pain, says Houman
Danesh, M.D., director of Integrative Pain Management at Mount
Sinai Hospital in New York. But
there is no evidence on the benets. And in reality, while the
temperature number looks like its
getting cold, the temperature that
you feel on your skin isnt as cold as
you think. Air is a poor medium to
transfer temperature, so while it
reads -292, what youre really
CAN-CAN Cryotherapy chambers are

typically tall metal canisters you stand in.
I N N O VA T I V E N U T R I T I O N
g
Sugar
TRAIN
CROSSFIT I
FOR MORE
ON THE CLOCK
Set your timer:
Elite CrossFitters
can finish Fran in
two minutes,
but for the average
gym goer anything
under deserves a
golf clap.
Fran Meets Franco

Inject CrossFit into your training for
extreme intensity. BY JOE WUEBBEN
LOVE IT OR HATE IT, CrossFit is

a legitimate sport. CrossFitters are
considered some of the fittest
athletes on the planetwith some
extreme workout methodologies.
First up is its most famous, heartpumping benchmark workout, Fran,
a WOD that pairs 95-pound barbell
thrusters and kipping pullups for
alternating sets of 21, 15, and 9 reps,
completed for time.
Kipping anything wont do much
for your gains, so we recruited
Robert Ciresi Jr., a personal trainer,
64
MUSCLE & FITNESS
CrossFitter, and former M&F Male

Model Search competitor, to tweak
this WOD into a muscle-building
routine. The result is a workout we
call Franco, as in Columbu, the
two-time Mr. Olympia. Ciresi switched
thrusters with standard back squats
and swapped out pullups for strict
barbell or dumbbell military presses.
I recommend using 5560% of
your one-rep max for both exercises, which will be enough to
induce hypertrophy. Anything
heavier would be mind numbing.
NOVEMBER 2016
HOW TO DO IT
CROSSFITINFUSED
WORKOUT:
FRANCO
EXERCISE
Barbell Squat
SETS
REPS
21, 15, 9*
*
*Complete as superset with no rest in

between exercises.
PAVEL YTHJALL
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HEALTHY CHEAT
MEATLESS
FOOD FIGHT
TRENDS
Use chickpea pasta and butternut
Wrap up salmon for a protein,
Turkey: White meat vs. dark meat.
Snap into more than just a Slim
Top Chef All-Stars winner CHEF RICHARD BLAIS shares his

Turkey Day recipe that combines protein, ber, and iron.
EAT
RECIPE OF THE MONTH
THAI-BOULEH
WITH GRILLED
TURKEY STEAKS
Courtesy of Chef Richard Blais
1.
2.
CHEW
ON THIS
NUTRITION PER SERVING
356
55g
10g
CALORIES PROTEIN CARBS
ABOUT THE COOK
10g
FAT
s
Five ways to keep stuffing your maw with
turkey, sweet potatoes, and other Thanksgiving
leftovers. BY JENNIFER ISERLOH
BER 2016
ABOUT THE COOK Jennifer Iserloh

is the co-author of the Amazon best-selling
book Fifty Shades of Kale.
O L K L / G E T T Y IM AG E S; B O N A PPE T I T/A L A M Y;
R E A K E Y/ G E T T Y IM AG E S S T O C K F O O D/A L A M Y
TURKEY RAMEN
GRAB AND GO
TOSS IT
g
4 minced scallions, 1
tbsp minced ginger, and
2 minced garlic cloves.
Add the zucchini
noodles and cover until
they soften, 45
minutes. Toss in 2 tbsp
low-sodium soy sauce,
1 tbsp sriracha, and 2
tbsp water to form a
sauce. Toss well and
top with sliced turkey.
en to 400F.
muffin pan with
oking spray. Place 2
cups stuffing in a large
bowl with 3 eggs, 1 cup
chopped mushrooms, 4
chopped scallions, and
2 tbsp coconut milk.
Spoon the mixture into
4 muffin cups and
sprinkle with cup
grated parmesan. Bake
in oven until muffins are
firm to the touch, 2530
minutes. Turn out on a
plate and let cool.
In a large bowl, toss 2

cups green beans with
2 cups chickpeas, juice
and zest of 1 lime, 1 cup
chopped cilantro,
cup minced red onion,
tsp salt, and freshly
ground black pepper.
CILANTRO
BEAN SALAD
FLAVOR UP
BAKE OFF
Cook 1 cup oats

according to the
package instructions.
Add cup cranberry
sauce, 2 tbsp chopped
pecans, 2 tsp chia
seeds, tsp ground
cardamom, and grated
orange zest.
Preheat oven to 400F.

Coat an ovenproof bowl
with cooking spray.
Place 1 cup mashed
sweet potatoes in bowl
with 1 jalapeo (seeded
and chopped), 1 egg,
cup skim milk, and tsp
baking powder. Sprinkle
with cup grated
part-skim mozzarella.
Bake in oven until
potatoes puff and are
golden around the
edges, 2530 minutes.
CHEESY
SWEET
POTATOES
CRANBERRYCARDAMOM
OATS
NOVEMBER 2016
MUSCLE & FITNESS
69
EAT
15-MINUTE FEAST
GET MORE
Just Roll with It

Take a turkey break and whip up these
muscle-building shrimp rolls. BY MIKE MANNAI
VIETNAMESE
SPRING ROLL WITH
PEANUT SAUCE
JUMBO
BENEFITS
MAKES 1 SERV
2 tbsp jasmine
2 pieces of rice
6 oz cooked sh
Pad Thai noodles
5 fresh basil lea
cup fresh min
9 cilantro sprig
3 Boston lettuc
cucumber wit
1. Bring a mediu
water to boil. Co
until al dente, the
2. Fill a large bow
Dip one rice pap
the water for 1 s
Lay paper flat.
3. Place 46 shri
of noodles, basil,
lettuce in the cen
about 2 inches un
4. Fold the sides
tightly roll the pa
the end with the
5. Repeat with r
FOR THE PEANUT
2
1
/8
1
/8
1
2
2
tsp of water
tsp red peppe
tsp minced ga
tsp ground gi
tsp honey
tsp low-sodiu
tsp distilled w
tbsp all-natur
1. In a medium-s
whisk together t
well blended. (If
is particularly th
to add a bit more
the mixture.)
380
44g
31g
5g
CALORIES
PROTEIN
CARBS
FAT
70
MUSCLE

FOR PEANUT SAUCE
215
8g
13g
16g
CALORIES
PROTEIN
CARBS
FAT
EAT
HEALTHY CHEATS
ABOUT THE COOK
CHEW
ON THIS
Mac Daddy
Turn comfort food into a protein-packed muscle builder by choosing the right
pasta, scaling back on cheese, and adding squash. BY JENNIFER ISERLOH
MAC AND CHEESE
1.
3.
2.
72
MUSCLE & FITNESS
NOVEMBER 2016
298
21g
36g
11g
CALORIES
PROTEIN
CARBS
FAT
BRIAN KLUTCH
EAT
MEATLESS MEALS
ABOUT THE COOK
CHEW
ON THIS
Wrap It Up
Pescatarians can get protein, omega-3s, a boost of vitamins, minerals, and
antioxidants from this spicy salmon wrap. BY CHRISTOPHER MOHR, PH.D., R.D.
COLLARD SALMON WRAP
2.
3.
NUTRITION FACTS
1.
4.
445
46g
7g
29g
CALORIES
PROTEIN
CARBS
FAT
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EAT
FOOD FIGHT
May the Breast

Meat Win
Turkey: White Meat vs. Dark Meat.
COOKING TURKEY WITH THE SKIN ON WILL

help keep it moist, but removing the skin before eating
either white or dark meat signicantly reduces the
number of calories and saturated fat. Skinless white
meat (breast meat) has fewer calories and less fat,
especially artery-clogging saturated fat. Because white
meat has less fat, it can end up being too dry, resulting in
its being served with sauces or condiments to enhance
the avor. This usually means added sodium or sugar, so
you should be mindful of that. White meat also provides
Dark Meat
Protein
Saturated Fat
BY TOBY AMIDOR, R.D.

higher amounts of energy-boosting B vitamins. However,
that doesnt mean you should count out dark meat from
your healthy-eating plan. Dark meat includes the wings,
legs, and thighs. The same cooked portion has about 20
more calories and one additional gram of saturated fat.
But it also provides three more grams of protein and
higher doses of minerals like zinc, selenium, and iron
compared with its white counterpart. For the handful of
extra calories and saturated fat, you are getting a higher
amount of essential nutrients, so enjoy on occasion.
White Meat
2 8.2 g
1.5 g
INTANGIBLES
Protein
2 5.6 g
Saturated Fat
0.5 g
INTANGIBLES
1 5 % DV
Niacin
3 2 % DV
Zinc
2 4% D V
Zinc
1 0 % DV
Iron
11 % DV
Iron
7 % DV
WINNER: SKINLESS WHITE MEAT TURKEY
WINNER: SKINLESS WHITE MEAT TURKEY

For 3 oz cooked, without skin (for both). Source: USDA
O C K R A /A L A M Y; SHU T T ERS T O C K
Niacin
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EAT
FOOD I.D.
Snap
into It
Meat snacks are the
latest workout fuel.
BY JULIA BAINBRIDGE
FOR DECADES, MEAT
SNACKS were healthyish, on-thego protein sources youd pick up at
gas stations. Most also came with
up to 500 milligrams of sodium per
serving. Companies like Fusion
Jerky, which produces all-natural,
Asian-style jerky with about
200 milligrams per ounce, have
changed that.
It doesnt stop with jerky, either.
Bars made with grass-fed buffalo
meat and trail mixes like Dick
Stevens Jerky Trail Mix have slashed
the sodium and added heart-healthy
fats via nuts and antioxidants from
dried berries.
Its almost a meal replacement,
says DS Brands president Jeff Eckert.
The trend has been to rely on
better-quality meat, more innovative
flavors, and a wider variety of
animal proteins. Even Randy Macho
CHEW
ON THIS
soy-free, gluten-free, allergen-free

meat sticks made from grass-fed,
free-range, antibiotic-free, hormonefree, cage- and crate-free beef,
turkey, and pork. (Thats a lot of
free!) The price point, $1.59 to $1.99
average Joe, and if we can get them

to trade up to a healthy product, then
were actually helping, says Levey.
A better-tasting, better-quality
meat snack for less than two bucks?
Ohh, yeeeaaaah!
Head to the jerk store for the latest and tastiest meat snacks.
20g
68g
PROTEIN
PROTEIN
2432g
PROTEIN
DICK STEVENS
JERKY TRAIL MIX
1012g
EPIC BAR
These meat, fruit, and
nut bars are highprotein and low-sugar.
Plus, Epic sources meat
from holistic ranchers.
140150 calories (for
beef and bison options).
epicbar.com
MUSCLE & FITNESS
NOVEMBER 2016
PROTEIN
FIELD TRIP
MEAT STICK
Each stick is made with
grass-fed, free-range,
antibiotic and hormonefree meats. Comes in
ve different avors.
70110 calories.
fieldtripjerky.com
FUSION JERKY
This all-natural jerky has
a soft and tender texture
resembling that of
Asian-style jerky. Free
of gluten, MSG, preservatives, and nitrates.
7090 calories.
fusionjerky.com
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These sticks contain 20g
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130160 calories.
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on cumulative wholesale dollar sales 2001 to present.
EAT
SUPP SPOTLIGHT
Buyer
Beware
Your tub of protein might say 25 grams per
serving, but how much is actual protein? The
answer could be close to zero. BY AMY SCHLINGER
IF YOURE COMPARING
protein powders and are considering the cheapest tub, you may want
to think again. The crazy low price
tag could be a sign of protein
spiking, a sad, but common
practice when companies add
82
MUSCLE & FITNESS
non-protein-related additives to inflate

the protein content. It may keep costs
low, but the quality is sacrificed. If the
label says 25 grams of protein per
scoop, there really may be as little as
five or even zero grams of real protein
in the tub.
NOVEMBER 2016
Protein spiking sounds unethical

and it isbut it happens, and its
something supp buyers need to be
informed about.
In short, protein is made of amino
acids; amino acids contain nitrogen;
and a nitrogen test is what companies should use to determine the
genuine protein content in their
product. So when whey protein
prices, ahem, spiked over the past
two to three years, companies
realized that instead of using real
protein in supplements, they could
mix up a cocktail using individual
ingredients, like amino acids, that
mimic the nitrogen ratio of protein.
Companies misuse analytical
testing every day to make protein
that isnt actually protein look
like protein, says Frank Jaksch,
founder and CEO of ChromaDex, an
independent third-party testing lab.
To do it right, you have to use a
combination of testing, not just
one single test.
And thats exactly where ChromaDex and other third-party companies come into play. Using an
orthogonal approach, ChromaDex
aims to identify what the ingredient
is, then makes sure whats advertised on the label is actually in the
product. Lastly, the potency of the
product is also tested.
We do three tests: a bound
amino acid test, a free amino acid
test, and a nitrogen test, explains
Jaksch. Amino acids in protein
are bound, so if we run a free amino
acid test and find lots, thats a red
flag that theres something wrong.
The ratio of bound amino acids is
whats used to determine the type
of protein in the product.
ChromaDex takes testing one step
further, conducting audits and
inspections of manufacturing
facilities that supplement companies
use. It will not do a verification of a
product by solely testing the
product.
Testing is just a small part of it,
says Jaksch. If more companies
were doing rigorous qualification
and inspection of vendors, that
would fix 90% of the issue. Testing
BOB CROSLIN
WHY NOT YOU?

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ISSA gave me the opportunity to share my knowledge of health and fitness with
people who want to live a healthier lifestyle. My passion for physical fitness
and assisting others achieve their fitness goals is truly one of the greatest
rewards of becoming an ISSA Certified Fitness Trainer. The journey was
challenging and very rewarding at the end.
I challenged myself and received the ISSA Master Trainer
certification to work with a diverse clientele such as senior
citizens, youth, specialized athletes, clients with injuries or
chronic ailments, and group training. Furthermore, ISSA
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I am a United States Marine, and the staff at ISSA assisted
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ebb
Maurice Smith, ISSA Master Trainer

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EAT
SUPP SPOTLIGHT
is just 10% to verify what you should

already know.
So why arent companies
required to use third-party testing?
And why isnt the U.S. Food and
Drug Administration more concerned about protein spiking? For
starters, testing isnt cheap.
Running a full panel can cost
thousands of dollars, explains
Jaksch. And although consumers
are getting ripped off, adulteration
of protein supps isnt technically
considered a health issue since
adding aminos to protein isnt
necessarily a health concern.
You would hope companies
want to handle this internally
before the FDA has to step in and
do something about it, says
Jaksch, who hopes that the
ChromaDex Quality Verified Seal his
company places on supplements
and those from other third-party
testerswill soon have a higher
visibility at a customer level.

ChromaDex is also working
to develop a specific type of
equipment called Comply ID,
which uses near-infrared analysis
and a computer installed onsite
to test a sample against a
control, to make testing faster
(read: cheaper for companies).
When [testing] becomes
more cost effective, the hope
is that more companies will
do it on a routine basis,
says Jaksch. At some
level, there needs to be a
self-policing initiative
with the players in the
industry to get to the
bottom of this issue.
Were hoping that our
seals can help drive
visibility to customers as a point of
differentiation and
a selling point.
TESTS WELL
BPI founder
James Grage
shows off a
physique
thats used
the right
protein.
PURE PROTEIN
Third-party testing
by a company like
ChromaDex ensures that
your protein is free of nitrogenspiking ingredients like cheaper
amino acids and tells you youre getting the highestquality product. Look for the official seal so you know
that your protein was tested by a third party. It may be
more expensive, but its money well spent.
84
MUSCLE & FITNESS
NOVEMBER 2016
S I LV I A C O R T E S
EAT
SUPP OF THE MONTH

BUYING TIPS
WHEY TO GO
Rule 1 Protein
always places
consumer
satisfaction
over profits.
CHECK THE
INGREDIENTS
If the rst ingredient
isnt a form of protein,
someone is duping
you. Rule 1s are whey
protein isolate and
whey protein hydrolysate. Theres no
gluten, llers, or
banned substances.
But it does contain
the BCAAs leucine,
isoleucine, and
valineaminos that
can help induce
protein synthesis and
muscle growth.
CONSUME
PROTEIN PRE- AND
POST-WORKOUT
Protein
Rules
Before you purchase your next tub of protein, use

these tips to get the most out of every scoop.
BY JON LUMAN
CONSUMING PROTEIN AND

protein shakes is something you might
be doing on autopilot. Bad idea. With the
rise of protein spikingwhen companies cheap out on ingredients and use
additives as work-arounds to skew the
nitrogen countits crucial to stick with
brands that are transparent. Those
86
MUSCLE & FITNESS
companies are always trying to

satisfy customers because word of
mouth among gymgoers is still the
most important advertising vehicle
around. So when youre down to
your last scoop of protein, keep
these tips in mind before you make
your next purchase.
NOVEMBER 2016
A study published in
the European
Association for the
Study of Diabetes
found that consuming
whey before breakfast
helped lessen blood
sugar spikes, which is
good for managing
hunger cravings.
EXPERIMENT
In the kitchen, that is.
We all need a break
from protein shakes,
so consider mixing a
scoop of Rule 1 with
your oatmeal or adding some to wholewheat pancake batter.
For on-the-go snacks,
make protein bars or
overnight oats. Many
recipes are easy and
do not involve using an
oven or wearing a
Kiss the Cook apron.
Amy Jo Palmquest
Team Nutrishop Director
and a mother of 2.
CREATE YOUR DREAMJOB.

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profession. So why not turn your passion for fitness and nutrition into your own business?
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KETTLEBELLS:
A NEW ANGLE ON
ARMS TRAINING
> Think small when it comes to kettlebell training
and youll see big growth in your bis and tris.

BY JOEL SEEDMAN, PH.D. // PHOTOGRAPHS BY JAY SULLIVAN
TTL
ellen
los
sw
LLS ARE AN
for building
ute strength. And
are excellent at revheart rate and working
t. But when it comes
smaller muscles like
biceps, and triceps,
ick with dumbbells
ar
ecause an advanced
r li
may not see results
sing
sly 15-pound
lebe
88
MUSCLE & FITNESS
Not true.
In fact, kettlebell exercises
create a unique leverage that
increases your muscles time
under tension (TUT), eases joi
pain, and can eliminate cheatin
on certain exercises. So the nex
time you walk past a rack of th
cannonballs with handles, don
snort and wave them off. Inste
get creative and sub in these ei
arm exercises to optimize your
training.
NOVEMBER 2016
K E T T L E B E L L A R M S T R A I N I NG
The Workout
This kettlebell-heavy
program was designed
to spark serious muscle
growth. Alternate between
Workouts 1 and 2 with
four to seven days rest in
between. Adhere to a 3-20-2 tempothe rst
number is the lowering
phase, the second is the
pause at the bottom, the
third is the lifting phase,
and the fourth number is
the pause at the topfor
every exercise, adjusting
weight if necessary. Rest
30 seconds after each
exercise and 90 to 120 seconds between supersets.
Biceps
WORKOUT 1
EXERCISE
SETS
REPS
4
4
3
2B. Close-grip
Bench Press
68, 68,
810
2
2
Optional High-intensity
Finisher (for advanced lifters)*
EXERCISE
SETS
REPS
1
1
*After reaching failure, hold the weight in an
isometric position for as long as possible.
90
MUSCLE & FITNESS
1.
Biceps Curl
Standing curls are a potent mass builder,
as the standing position is where youre
strongest and allows for maximal overload of the biceps. Now swap the barbell
for kettlebells, which hang below the
wrists, creating a constant pulling sensation, and get ready to redene what it
means to get a pump.
DO IT: Position the handle in the meat of
your palm to prevent the kettlebells from
slipping and rotating. If youre using larger
kettlebells, allow your palms to rotate
inward to allow for more room so the bell
can rest next to your leg.
NOVEMBER 2016
Using a kettlebell
stops you from
overcurlinga
surere way to take
the stress off of
your muscle. If you
feel the bell bang
or rest against your
forearm, youre
not using a proper
range of motion.
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K E T T L E B E L L A R M S T R A I N I NG
2. Incline Kettlebell Curl

Dumbbell incline curls simultaneously stretch
and overload the muscle, which of course,
translates to growth. Kettlebells will recruit
even more muscle bers since the offset
weight creates a drag effect, forcing you to
resist and squeeze harder.
DO IT: Set an adjustable bench to 45 degrees
and lean against it with your scapula retracted
and chest up. Tense your muscles and slowly
curl the weight up
3.
GROOMING BY CHRISTIE CAIOLA
weight in front of you more than dumbbells, making this

movement incredibly challenging by activating more
small muscles in your biceps brachialis and forearms.
DO IT: Keeping your wrists locked into place, curl the
weights up until your arms are just past 90 degrees. Use
a lighter weight than what you would with dumbbells.
4.
Triceps
1. Decline Kettlebell Skull Crusher
Skull crushers with a barbell or
EZ-bar can cause elbow pain,
especially when the weight gets
heavy. Using kettlebells removes
stress off the joint and allows your
limbs more freedom, which should
make for a more comfortable lift.
DO IT: Lie on a decline bench
angled at 1520 degrees. Lower

the kettlebells until the weight is
just above your forehead. Pause
at the bottom, then forcefully drive
the KBs back to the top just before
the lockout.
2.
Once your triceps

fail and you can no
longer control the
eccentric phase
of the movement,
try performing
56 strict benchpress reps to
stimulate more
muscle growth.
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2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
FROM THE MAKERS OF
3.
98
MUSCLE & F
C H A SE SAVOI E
CHASE
SAVOIE
Birth Date
July 8, 1990
Birthplace
Metairie, LA
Current
Residence
Slidell, LA
Height 5'10"
Weight 205 pounds,
off-season; 185
pounds, contest
Career Highlights
2016 Mens Physique
Olympia, 12th; 2015
New York Pro Mens
Physique, 2nd; 2015
2016 Puerto Rico Pro
Mens Physique, 1st;
2014 NPC Nationals
C division, 1st (earned
pro card)
Sponsor AllMax
Nutrition
Web chasesavoie.com
110
MUSCLE & FITNESS
NOVEMBER 2016
I LEARNED HOW TO EAT

PROPERLY AND GET IN
AND OUT OF THE GYM.
my dad had just been operated on for
heart problems and then contracted
a MRSA [staph] infection during his
hospital stay.
An inexorably slow and frustrating healing process frayed the bond
between father and son.
I was hardly able to speak to
my dad for a year due to his illness,
Savoie recalls. It was devastating for
him, of course, and to me as well to
not have him around all the time as he
used to be.
The gym became a sanctuary, a place
to disengage from the world while
engaging with the iron.

My dad wasnt around, but he kept
the fuel inside me burning, he recalls.
I was inspired to be more of an athlete,
like my dad was in his day. I really feel
[that] weight training saved my life and
made me the person I am today.
Meanwhile, his ambitions of playing
college football disintegrated.
I was a great player, but I had a big
problem concentrating in school,
Savoie admits. I had a severe attention
decit disorder. Not wanting to take
medication at the time to control it, I
was never able to maintain the grades
to compete at the next level. I went to
a couple of different colleges for a time
before dropping out and pursuing bodybuilding and modeling.
In His Blood
Savoie can, in part, thank his older halfbrother for his foray into bodybuilding.
He was a lower-level competitive
bodybuilder, so I think its in my genes,
Savoie says with a laugh. Ive always
loved the art of bodybuildingI think
its a beautiful sport. Ive never personally wanted to be huge, but I also have
all the respect in the world for those
guys. I think the way they look is amazing. Its just not for me.
Count the likes of aesthetics trailblazers like three-time Olympia winner
Frank Zane and ve-time Olympia
competitor Bob Paris among Savoies
inspirations.
They have a different look from the
bodybuilders of today, he points out. I
just wanted to maintain a mainstream
look that could carry me to modeling
or acting, so thats why I chose the physique division.
Savoie was mostly self-taught in
the weight room, and his rise to the
IFBB pro ranks did not come without
its hiccups.
I used to want to train every day, and
I wouldnt eat enough food, he says.

Then I learned how to eat properly and
get in and out of the gym more efficiently
to make the most of my genetics.
Any Given Sunday

Savoie has settled into a multi-tiered
training approachheavy weights for
610 explosive reps on the bench, deadlift, and squat; moderate weights and
controlled-cadence reps for all of his
accessory work.
I love doing supersets, trisets, and
dropsets to raise the intensity, especially
when Im in a cutting phase, the AllMax
Nutritionsponsored athlete says.
Those tactics have evolved over time,
from his very rst show at the 2014
Greater Gulf States in New Orleans,
where he nished fourth in the Physique division, through his rapid ascension to the 2014 NPC Nationals, where
he took rst place in the C division,
winning his pro card.
In 2015, Savoie immediately made his
impact in the pro ranks, taking rst at the
Puerto Rico Physique Pro and second at
the New York Pro Mens Physique, qualifying for the Mens Physique Olympia,
where he took 14th; at this years Mens
Physique O, he moved up to 12th.
So when did he know hed be a pro
physique competitor? His realization
was instant.
112
MUSCLE & FITNESS
NOVEMB
As someone who doesnt like to lose

at anythingand with my never-give-up
attitudeafter my very rst experience
onstage, I knew I had the shape and look
to take it to the next level if I could nail
my conditioning, he says condently.
And I did.
As for where the journey leads from
here, Savoie has closed no doors, even
leaving them ajar for his other love, the
gridiron.
Id like a tryout in the NFL, he
admits. I think I was put on this earth
to play pro football. I still play football
every Sunday. I also train for it. I run a
4.4 40, I have a 39-inch vertical jump,
and a 10'5" standing jump, and that is
without focusing on football every day.
I always maintain my athleticism, since
I dont know what opportunities will
come tomorrow.
SAVOIES CHEST WORKOUT

EXERCISE
SETS
6
5
4
3
3
REPS
SAVOIES
MUST-DO
MOVES
Legs Squat
Back Deadlift
Chest Incline
Bench Press
Shoulders Behindthe-neck Press
Triceps Lying EZbar Skull Crusher
Biceps EZ-bar
Preacher Curl
Calves Donkey
Calf Raise
Abs Hanging
Knee Raise
SAVOIES
TRAINING
SPLIT
Monday Chest,
Delts, Triceps
Tuesday Legs
Wednesday Back,
Biceps
Thursday Off
Friday Chest,
Delts, Triceps
Saturday Back,
Biceps
Sunday Off
PLATEAUS
> If youre chasing big numbers in the gym this
winter, using heavy-ass weight is a one-way
ticket to success. Heres everything you need
to know to get it done.
BY ANDREW GUTMAN /// PHOTOGRAPHS BY WILLIE PETERSEN
AD
TO T-SHIRT WEATHER. And as
ayer up to combat chillier temperatures,

y
y
aloric intake tends to increase and your
ts tend to get longer and more intense.
w
But
g these early weeks of winter bulking,
may notice that, despite your best
some
efforts i
gym and the kitchen, the gains in
gth
size just arent showing up.
tea
doubling down on a strategy thats
working, we suggest stepping away
c
from y r current routineespecially if its a
boilerplate four sets of 812 reps scheme
and refocusing your efforts.
We consulted Paul Carter, a strength coach
who specializes in hypertrophy, to supply
you with a new game plan thatll deliver
serious results.
Lets get to work.
114
MUSCLE & FITNESS
NOVEMBER 2016
ABOUT THE MODEL

Nick Natt is a tness
veteran with more than
seven certications,
from sports nutrition to
life coaching, and holds
his B.S. from Colorado
State University. He
also co-owns Rocky
Mountain Flex Fitness
in Denver.
P OW E R PA ST PL AT E AUS
90
%
MAX EFFORT
STRENGTH
FOR GROWTH
116
MUSCLE & FITNESS
SETS &
REPS*
BENCH PRESS & OVERHEAD PRESS

WEEKS
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
3
3
3
This dictates your

sets & reps for the
main exercises.
NOVEMBER 2016
3
3
S H O T O N LO C AT I O N AT R O C KY M O U N TA I N F L E X
FITNESS, DENVER, CO
GROOMING BY KARI KISCH
The concept behind attaining

strength and size is simple: Your
body encounters stresses and
demands and responds by adapting to handle more. Eventually,
though, your body will get used
to whatever youre throwing at it
and youll be forced to nd a new
stimulus (more weights or more
reps) to provoke Either the body
is adapting to a stimulus or youre
detraining. Thats it. Thats all
you have, Carter emphasizes.
While the same analogy holds
true for size and strength, the two
are, mostly, exclusive modalities.
Strength is a mainly neurological
response, and size is primarily a
muscular response. Thats why
there are small guys who can
outlift bigger ones. It should be
noted, though, that muscle size is
a factor for strength.
For serious size gains, the
formula is not complex.
Its about training as heavy
as you can for high reps, Carter
says, alluding to the type of
training Tom Platzthe Golden
Era bodybuilder who set a new
standard for leg size and squatted 350 pounds for 52 repswas
known for. Thats what really
gets people to grow, because the
amount of tension that is created
during that set is enormous, and
tension is where hypertrophy really stems from.
However, to get huge you must
train your body to continually
handle an increased workload.
This is where shifting your focus
to strength can come into play.
Think of it as a transitional
period where you build this foundation of strength and then apply
your newfound strength to your
hypertrophy principles, explains
Carter. This strength-training
block is going to transition into
the hypertrophy block by increasing your ability to do more reps
with more weightand then
youre going to grow.
SETS
& REPS
BACK
SQUAT
Keep your
elbows tucked
in to help keep
your torso
upright during
the movement.
Leg Curl
Maintain a slow and
controlled motion during both the eccentric
and concentric portions of the exercise.
SQUAT
WEEKS
DEADLIFT
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
WEEKS
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
*Turn to page pg. 121 for detailed workout.

NOVEMBER 2016
MUSCLE & FITNESS
117
STRENGTHEN
BICEPS CURL
Curling an
unloaded bar may
look wimpy, but not
when youre doing
100 reps. If you
have to, stop, rest
for 20 seconds,
then continue.
RECOVERY*
his trength-training block is going to
transition into a hypertrophy block by
increasing your ability to do more
reps with more weightand
now youre going to grow.
GET
A GRIP
TRAINING SPLIT
DAY 1
DAY 2
DAY 3
DAY 4
*
DAY 5
DAY 6
DAY 7
*
*
NOVEMBER 2016
MUSCLE & FITNESS
119
MILITARY
PRESS
Keep your core
tight and dont
arch your back
as you press the
weight. Go lighter
if that happens.
NEUTRALGRIP PULLUP
Do not fully
lock out your
elbows to keep
tension on
your back.
DEADLIFT
Keep your back
straight and ensure that your hips
re once the bar is
past your knees.
THREE
MORE
KEYS
120
MUSCLE & FITNESS
NOVEMBER 2016
THE BIG
PICTURE
THE PLAN
Follow this ve-week program
before reverting back to your
normal mass-gaining regimen.
Use the rest-pause method to
complete each high-rep set.
LEGS
EXERCISE
SETS
REPS
1
2
1
CHEST, ARMS
EXERCISE
SETS
REPS
**
1
1
BACK
EXERCISE
SETS
REPS
1
1
SHOULDERS
EXERCISE
SETS
REPS
***
1
*See the set-rep chart on pages 116-117 for the
main movements.
**Perform as a triple dropset, lowering the
weight, after every 30 reps.
***Per arm.
NOVEMBER 2016
MUSCLE & FITNESS
121
MINE
FOR
GAINS
> Use this landmine-heavy
four-week program to bust up

stale routines and unearth new
gains in strength and size.
W O R K O U T B Y D AV I D O T E Y, C . S . C . S .
/// PHOTOGRAPHS BY EDGAR ARTIGA
WHILE MANY LIFTERS AND TRAINERS

rightfully give the landmine props, its versatility is
often overlooked. The device provides the ability
to train the entire bodyeither through unilateral
or compound movementssimply by inserting an
Olympic bar into a pivot sleeve. The option to pivot
and move the bar freely in any direction enables
you to recruit more muscle bers. That increase in
muscle recruitment can translate to more muscle
development. This four-week program incorporates bodybuilding splits, metabolic conditioning,
and functional patterning and uses familiar exercises that youll perform in an unfamiliar way. Prepare to be humbled, and prepare to get stronger.
122
MUSCLE & FITNESS
NOVEMBER 2016
L A N DM I N E WOR KOU T
WEEK 1, DAY 1
Lower-body Push, Vertical

Press
EXERCISE
SETS
REPS
REST
12
90 sec.
12
per
arm
60 sec.
12
60 sec.
30
min.
4
Landmine
Reverse
Lunge
4
Landmine
Half-kneeling
Single-arm
Shoulder Press
*
Barbell Curl
4
4
Steady-state
Cardio**
*Stand tall at top of platform, decelerate with

control. Do not push off with non-working leg.
**60% VO2 max (maximum oxygen uptake).
WEEK 1, DAY 2
Lower-body Pull, Horizontal Pull

EXERCISE
SETS
REPS
REST
4
Landmine
Single-leg
Deadlift
12
90 sec.
10
60 sec.
S DB Bench Press
Using dumbbells instead of barbells
allows your joints to move in a more
natural path, making it a good option
for those plagued with shoulder pain.
Landmine
Single-arm
Row
(Pronated Grip)
Rear-delt Flye
10
90 sec.
12
90 sec.
Ab Wheel
Rollout
124
MUSCLE & FITNESS
NOVEMBER 2016
DO IT: With a slight arch in your back,
keep your elbows tucked in a little as

you press the weight up. Lower slowly
to just below 90 degrees.
S Landmine
Reverse Lunge
This unilateral leg exercise variation
taxes the gluteus maximus, gluteus
medius, and the quads.
DO IT: Shift your weight to your
working leg; hold the bar close to the
shoulder of the side of the leg youre
lunging with.
W Landmine Front Squat

Front-loaded squats target the quads
and, because of the anterior positioning, also hit the delts. Using the
landmine allows for more natural grip
positioning.
DO IT: Keep the bar at chest level.
As you squat, sit through the heels,
maintain a tall spine, and keep the
elbows tucked to the body.
S H O T O N L O C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y
Landmine Pivot Lunge X
This exercise tests the shoulders and obliques as they

resist the natural circular motion of the rotating landmine. This also maximizes torque at the end positions,
working your obliques throughout the movement.
DO IT: With your feet shoulder-width apart, rotate the bar
laterally until horizontal with the ground, then reverse.
This move is a metabolic nisher meant to test the legs and

incorporate your cardiovascular system. The landmines ability to easily pivot allows for transitioning during each rep.
DO IT: Using light weight, face the landmine and then pivot
on your front foot and turn your body as you lunge to the
side. Return to the start position and repeat for reps.
126
MUSCLE & FITNESS
NOVEMBER 2016
GROOMING BY CHRISTIE CAIOLA
S Landmine Antiflexion
WEEK 1, DAY 3
Horizontal Push, Metabolic

EXERCISE
SETS
REPS
REST
12
90 sec.
4
Landmine
Floor Press
4
4
4
Landmine
Pivot Lunge
10
each
side
90 sec.
4
Cable Triceps
Extension
SUPERSET
Close-grip
Pushup
12
20
90 sec.
20
90 sec.
4
Leg Raise
*As many reps as possible
WEEK 1, DAY 4
Lower-body, Vertical Pull

EXERCISE
SETS
REPS
REST
12
90 sec.
10
90 sec.
10
90 sec.
10
90 sec.
4
Landmine
Kickstand
Single-leg
Deadlift
4
4
Pullup
4
4
Hammer Curl
SUPERSET
Alternating
Dumbbell Curl
*60% VO2 max
WEEK 2, DAY 1

Press
EXERCISE
SETS
REPS
REST
10
90 sec.
10
60 sec.
12
60 sec.
30
min.
4
Landmine
Reverse
Lunge
4
Landmine
Half-kneeling
Shoulder
Press
Barbell Curl
4
4
Steady-state
Cardio*
*60% VO2 max
WEEK 2, DAY 2
Lower-body Pull, Horizontal

Pull
EXERCISE
SETS
REPS
REST
10
90 sec.
12
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row
(Pronated
Grip)
Rear-delt Flye
15
90 sec.
12
90 sec.
Ab Wheel
Rollout
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MUSCLE & FITNESS
NOVEMBER 2016
S Landmine
Floor Press
This exercise enhances shoulder
mobility and pressing strength
by placing the shoulder in a more
stable position for the lift.
DO IT: Situate your working elbow
at a 45-degree angle. Keep your
feet and head planted firmly on
the ground. Press for reps.
W Landmine Single-arm
Row (Pronated Grip)
Since the weight is pulling you
laterally, your lats, rear delts, and
upper back work harder to resist
the torque at the bottom of the
movement.
DO IT: With a staggered stance
and on the balls of your feet, allow
your arm to fully extend in the
starting position before rowing
the weight toward your chest.
WEEK 2, DAY 3
WEEK 2, DAY 4

EXERCISE
SETS
REPS
REST
EXERCISE
4
Landmine
Floor Press
10
90 sec.
-
10
each
side
90 sec.
SUPERSET
Close-grip
Pushup
Landmine
Single-leg
Deadlift
15
20
90 sec.
10
90 sec.
20
4
Pullup
SUPERSET
Alternating
DB Curl
*
*60% VO2 max
Leg Raise
Hammer Curl
REST
12
90 sec.
4
Cable Triceps
Extension
REPS
Landmine
Pivot Lunge
SETS
90 sec.
15
10
90 sec.
-
WEEK 3, DAY 1

Press
EXERCISE
SETS
REPS
REST
15
90 sec.
12
60 sec.
4
Landmine
Front Squat
To Press
DB Shoulder
Press
4
4
4
Barbell Curl
12
60 sec.
30
min.
4
Steady-state
Cardio*
*60% VO2 max
WEEK 3, DAY 2
Lower-body Push, Horizontal

Pull
EXERCISE
SETS
REPS
REST
12
90 sec.
12
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row
(Pronated
Grip)
4
Rear-delt Flye
12
90 sec.
12
90 sec.
Ab Wheel
Rollout
130
MUSCLE & FITNESS
NOVEMBER 2016
WEEK 3, DAY 3

EXERCISE
SETS
REPS
REST
12
90 sec.
5
Landmine
Floor Press
4
4
Landmine
Pivot Lunge
10
each
side
90 sec.
15
20
90 sec.
20
90 sec.
4
Cable Triceps
Extension
SUPERSET
Close-grip
Pushup
3
Leg Raise
WEEK 3, DAY 4

EXERCISE
SETS
REPS
REST
15
90 sec.
S Landmine Single-leg
Deadlift
Unilateral deads hit the hamstrings
hard while demanding more glute
involvement (mainly the medius)
than traditional deadlifts.
DO IT: With your feet at on the oor
and a slight bend in the knee, push
your hips backward, maintaning a
neutral head position until the bar
passes the knee of your stiff leg.
W Band Hip Thruster

The band provides tension throughout the movement, building strength
and endurance in your glutes.
DO IT: Drive your hips straight up and
squeeze your glutes at the top of the
exercise.
Landmine Squat
w/Alternating
Press
Leg Extension
12
90 sec.
12
90 sec.
4
Lat Pulldown
4
4
4
Steady-state
Cardio*
*60% VO2 max
30
min.
WEEK 4, DAY 1

Press
EXERCISE
SETS
REPS
REST
12
90 sec.
10
60 sec.
4
Landmine
Front Squat to
Press
DB Shoulder
Press
4
4
S Landmine Pivot Press

4
Barbell Curl
12
60 sec.
30
min.
4
Steady-state
Cardio*
*60% VO2 max
This multiplanar movement is a

great nisher for the shoulders, legs,
and core.
DO IT: From lunge position, stay on
the balls of your feet to allow pivot.
Transition the bar to your other
hand in the standing position
as you rotate and press. Ending
position should align pressing arm
with rear leg.
WEEK 4, DAY 2
Lower-body Pull, Horizontal

Pull
EXERCISE
SETS
REPS
REST
10
90 sec.
10
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row (Pronated
Grip)
4
Rear-delt Flye
15
90 sec.
12
90 sec.
Ab Wheel
Rollout
132
MUSCLE & FITNESS
NOVEMBER 2016
Landmine Row
(Neutral Grip) T
A lats and traps builder, the landmine row mimics a free-weight
motion and might be a more comfortable option than barbell rows.
DO IT: Stay on the balls of your feet
and keep a strong, tall torso as you
lean forward. Fully extend your arms
in the starting position, elbows
aligned with torso at end of the pull.
WEEK 4, DAY 3

EXERCISE
SETS
REPS
REST
10
90 sec.
5
Landmine
Floor Press
4
4
Landmine
Pivot Lunge
15
each
side
90 sec.
4
1
Cable
Triceps
Extension
15
SUPERSET
20
90 sec.
20
90 sec.
Close-grip
Pushup
3
Leg Raise
WEEK 4, DAY 4

EXERCISE
4
SETS
REPS
REST
12
90 sec.
12
90 sec.
4
Landmine w/
Alternating
Press
4
Neutral-grip
Pullup
4
4
S Landmine Squat with Alternating Press and Catch

Its a more explosive shoulder move
than a standard landmine shoulder
press; it also engages the entire
body, making it more metabolic.
DO IT: Lean forward slightly to
maximize your explosive ability in
relation to the bar. As you come up

from the squat, press the bar up and
forward with power; as you catch
and lower the bar slowly use your
opposite shoulder to absorb any of
the impact.
Hammer
Curl
12
SUPERSET
12
90 sec.
Alternating
DB Curl
*
*60% VO2 max
134
MUSCLE & FITNESS
NOVEMBER 2016
GAME
ON!
> Turn the
traditional
tailgate into a
nutrient-dense
and filling feast
for all fans.
B Y M AT T H E W K A D E Y, R . D .
PHOTOGRAPHS BY
BRIAN KLUTCH
FOOD & PROP STYLING BY
SUSAN OTTAVIANO
THE GRIDIRON MAY FEATURE A FEROCIOUS
Meatball Tacos
1.
2.
3.
4.
THE MACROS
g
DID YOU KNOW?
DID YOU KNOW?
Chili Mac
& Cheese
1.
2.
THE MACROS
g
DID
YOU KNOW?
Chickpea
Snack Mix
2.
3.
1.
THE MACROS
g
Chipotle Black
Bean Dip
1.
3.
2.
THE MACROS
9g
TA I L GAT I NG
HoneyMustard
Chicken
Skewers
Instead of serving a pile of

sticky wings and then suffering
postgame nutrition guilt,
assemble a winning team of
these skewers to help you
score a better source of
muscle-building protein.
3 tbsp honey
cup Dijon mustard
3 tbsp canola oil
Zest of 1 medium orange
Juice of lemon
1 tsp garlic powder
tsp red pepper flakes
tsp salt
2 lbs chicken tenders
6 skewers
1. Place honey in a bowl and microwave
for 20 seconds or until liquefied. Whisk in
mustard, oil, orange zest, lemon juice,
garlic powder, red pepper flakes, and
salt. Divide sauce in half.
2. Thread chicken onto skewers.
If using wood skewers, soak them in
cold water for 30 minutes
before using to prevent them
from burning on the grill.
Brush on half the sauce
and chill for 30 minutes
or up to overnight.
3. Heat a greased grill
or grill pan to mediumhigh. Place skewers on
grill and heat until
chicken is cooked
through, turning once,
about 4 minutes per side.
Brush on remaining sauce.
Alternatively, preheat broiler. Place
chicken skewers on a lightly greased
baking sheet and broil for 3 minutes. Flip
skewers and broil for an additional 3
minutes or until chicken is cooked through.
Brush on remaining sauce.
DID
YOU KNOW?
THE MACROS
439
22g
32g
31g
CALORIES
PROTEIN
CARBS
FAT
140
MUSCLE & FITNESS
NOVEMBER 2016
THE SIX-WEEK
>
BENCH
BLASTOFF
JUDGING A MAN BY HIS BENCH PRESS
SDDDSDSDSDDSSD
DIRECTIONS
HOW IT WORKS
SDDDSDSDSDDSSD
144
MUSCLE & FITNESS
NOVEMBER 2016
DAY 1
1.
SETS: 5
REPS: 10, 8, 5, 5, 5
SDDDSDSDSDDSSD
B O OST YOU R B E NC H
2. LEG PRESS
SETS: 3
REPS: 15
Adjust the seat of the

machine to sit comfortably
with your hips beneath your
knees and your knees in
line with your feet. Remove
safety, lower the weight toward your chest until knees
are bent 90 degrees. Press
back up.
3. GOOD MORNING
SETS: 4
REPS: 12
Set up as you did to squat.

Brace your abs and pull
your hips back as far as
you can. Bending your
knees only slightly, lower
your torso as far as
possible without losing
the arch in your lower
back. Squeeze your
glutes and push your
hips forward to return
to the start position.
4. ROMANIAN
DEADLIFT
SETS: 3
REPS: 12
Hold a barbell with a

shoulder-width grip. Pull
your hips back as far as
you can, allowing your
knees to bend as needed
while you lower the bar
along your shins until you
feel a stretch in your hamstrings. Keep your lower
back arched throughout.
5. STANDING AB
PULLDOWN
SETS: 4
REPS: 8
Attach a band to an overhead object and grasp an

end in each hand behind
your neck. Facing the
other way, crunch your
torso toward your hips.
No matter how many creative, new,

and so-called functional exercises
come out, nothing seems to supplant
the bench as the lift guys
want to be the best at.
THE PERFECT
BENCH PRESS
BENCH PRESS
SETS & REPS: See table
See the description in The

Perfect Bench Press at left.
A SIX-POINT PLAN FOR FORM

THAT BREAKS RECORDS
To lift the heaviest possible

weights, you need to perform
the bench press in a way that
gives you the best mechanical
advantage. Master the setup described in these steps and youll
add a second or third plate to
the bar in six weeks or less.
1. Lie on the bench so your eyes
are directly under the bar.
2. Grasp the bar just outside
shoulder width.
3. Arch your back hard so
that your lower back is completely off the bench. Your
shoulder blades should be
pulled together.
4. Squeeze the bar tightly and
pull it out of the rack (if you
have a spotterand you should
when the weight gets very
heavyhave him help you get
the bar into position).
5. Take a deep breath and lower
the bar to your sternum (in line
with the bottom edge of your
pecs), tucking your elbows in at
about 45 degrees to your sides.
6. When the bar touches your
body, drive your feet hard into
the floor and press it back up.
Exhale at the end of the rep.
NOTE: 5x1, for example,

means ve sets of 1 rep.
Perform all the sets of
single reps and then do
the back-off sets of 35
reps. All weights are in
pounds. Rest as needed
after each set.
NOTE: Keep your grip, core, glutes,

and legs tight; do not allow your feet
to move; and when you bring the bar
to your chest, dont let the arch in
your back collapse.
225 LBS
315 LBS
148
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
MUSCLE & FITNESS
NOVEMBER 2016
DAY 2
2. BENTOVER ROW
SETS: 3
REPS: 8
Grasp the bar with an

overhand grip at shoulder
width and let it hang in
front of your thighs. Bend
at the hips and lower your
torso until its almost
parallel with the oor.
Squeeze your shoulder
blades together and pull
the bar to your belly.
3. INVERTED ROW
SETS: 3
REPS:
As many as possible
Set a barbell in a power rack

at about hip height. Lie underneath it and grasp it with
your hands about shoulderwidth apart. Hang from
the bar so your legs and
torso form a straight line.
Pull yourself up until your
back is fully contracted.
4. PULLUP
SETS: 3
REPS: As
many as possible
Hang from a pullup bar
with your hands outside
shoulder width and your
palms facing forward.
yourself up until your chin
is over the bar.
5. BARBELL CURL
SETS: 5
REPS: 5
Hold the bar with your

hands shoulder-width
apart and your arms at
your sides. Curl the bar
without allowing your
elbows to drift forward.
DEADLIFT
DAY 3
SETS: 5
REPS:
10, 8, 5, 5, 5
1. FRONT SQUAT SETS: 3
REPS: 5
Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the oor. Take the bar out of the rack and let it rest on your
ngertipsas long as your elbows stay up, youll be able to balance the bar. Step back
and set your feet at shoulder width with your toes turned out slightly. Squat as low as
you can without losing the arch in your lower back. When you get to the bottom of the
movement, press up from your heels to the start position.
Stand with your feet

about hip-width apart.
Push your hips back
and bend your knees
to reach down and
grasp the bar so your
hands are just outside
your knees. Keeping
your lower back in its
natural arch, drive your
heels into the oor and
pull the bar up along
your shins until youre
standing straight with
your hips fully extended and the bar out
in front of your thighs.
Increase the weight
each set.
4. BACK
EXTENSION
SETS: 4
REPS: 12
Lock your legs into a backextension bench and allow

your torso to bend forward
so that your hips are bent
almost 90 degrees, but
dont lose the arch in your
lower back. Squeeze your
glutes and extend your
hips so that your body
forms a straight line.
REPS: 12
Hold the bar with hands shoulder-width apart, resting

against the top of your thighs. Shrug your shoulders as
high as you can.
150
MUSCLE & FITNESS
NOVEMBER 2016
SETS: 4
REPS: 8
See the description in

Day I.
SDDDSDSDSDDSSD
3. SHRUG SETS: 4
5. STANDING
AB PULLDOWN
The more
muscle you
work, the
bigger youll
get overall;
and a bigger,
stronger body.
DAY 4
1. OVERHEAD
PRESS
SETS: 5
REPS:
10, 8, 5, 5, 5
Grasp the bar just outside
shoulder width. Take the
bar off the rack and hold it
at shoulder level with your
forearms perpendicular to
the oor. Squeeze the bar
and brace your abs. Press
the bar overhead, pushing your head forward and
shrugging your traps as
the bar passes your face.
2. SEATED
DUMBBELL PRESS
SETS: 3
REPS: 10
Set an adjustable bench

to a steep incline and sit
on it so your back is supported. Hold a dumbbell
in each hand at shoulder
level and brace your abs.
Press the weights straight
overhead.
Squeeze the
bar and brace
your abs.
Press the bar
overhead,
pushing your
head forward.
SDDDSDSDSDDSSD
152
MUSCLE & FITNESS
3A. UPRIGHT ROW
3B. LATERAL RAISE
Hold the bar with hands

slightly farther outside
shoulder width than
for the overhead press.
the bar to chest height.
Your elbows should be
bent 90 degrees in the top
position and your upper
arms should be horizontal.
Hold a dumbbell in each

hand at your sides. Raise
your arms 90 degrees
until theyre parallel with
the oor.
SETS: 3
REPS: 10
4. DIP
SETS: 4
REPS:
As many as possible
Suspend yourself over
parallel bars and lower your
body until your upper arms
are parallel with the oor.
SETS: 3
REPS: 10
5. TRICEPS
PUSHDOWN
SETS: 4
REPS: 10
Attach a straight bar to

the top pulley of a cable
station and grasp it with
your hands shoulderwidth apart. Keep your
elbows at your sides and
extend them, pushing the
bar downward.
IS STILL
AFTER 40 YEARS, SYLVESTER STALLONES

ROCKY STILL INSPIRES THE UNDERDOG
IN ALL OF US AND MAKES
US WANT TO DRINK RAW EGGS.
BY ERIC VELAZQUEZ, C.S.C.S.
RO C K Y @ 40
BOXING
AND
FILM
n
hit
t of
en forged
s own genre
156
MUSCLE & FITNESS
NOVEMBER 2016
ights of steps. You feel compelled

to tackle obstacles, take critics
head on, and prove yourself to the
naysayers.
Despite having bad luck, Rocky
never gave up. He took each
punchliteral and gurativeand
continued through life juxtaposed
in a burned-out, struggling
Philadelphia wondering if his
career would ever have a prime.
When Apollo Creed (played by
Carl Weathers) knocked him down
in the 14th round, Mickey implored
him to stay down, but Rocky got
up and became the rst boxer to go
the distance with the undefeated
champ.
O P E N E R S P R E A D : A F A R C H I V E ( 2 ) / A L A M Y ; S C R E E N P R O D / P H O T O N O N S T O P / A L A M Y.
T HIS SPR E A D: M OV IE S T O R E C O L L EC T I O N /A L A M Y; A F A RC HI V E /A L A M Y; M OV IE S T O R E
C O L L E C T I O N /A L A M Y; Z U M A PR E S S /A L A M Y
40 years, boxing
ed the box office:
, When We Were Kings,
Hurricane, Million Dollar
Cinderella Man, The Fighter,
d Southpaw, and, of course, the
subsequent six Rocky lms and Creed.
Rockys combination of sport,
ghting, blue collarism, and underdog story lines drew an audience
that was put on an emotional (even
tearful) roller coaster to connect
with Sylvester Stallones tough-guy
character that exudes navety and
vulnerability. Watching Rocky then,
and now, you still feel for Balboa.
Mickey, who felt Rocky had the
talent to be a good ghter, mocked
him for being a leg-breaking bum
for a second-rate loan shark; Adrian
kept snubbing Rockys one-sided
courtship; and Paulies alcoholism
almost led to Rockys being hit with
a baseball bat.
Rockys inuence was massive.
Whether youre a boxing fan or not,
every time you hear those trumpets
blaring during Bill Contis Gonna
Fly Now, you get the urge to throw
on your rattiest workout clothes,
drink a few raw eggs, and sprint up
ROCKY BY
T H E N U MBERS
1976
10
CUT ABOVE
THE REST
Previous page:
Rocky hitting the
speed bag; Bernard
Hopkins. This page:
Rocky and Apollo
Creed duking it out;
Rocky in his corner
with trainer Mickey
(Burgess Meredith).
Rockys life reached a new start.

He beat the odds as an unknown
and was no longer just another bum
from the neighborhood. He was
gonna y now.
SUCCESS FROM THE STREETS

There may be no one who resembles Rockys story more than
Bernard Hopkins, the now-retired
middleweight champion from a
Rocky-era Philadelphia who, like
Balboas character, came from a
life of crime.
When I look at Rocky, Im
inspired by the plot to never give
up, Hopkins says. I know what
its like to be counted out, to never
be given [anything]. Forget the

ghting part. That [struggle] was
part of the recipe.
Hopkins spent time in a
Pennsylvania state penitentiary
from the age of 17 until he was
23 for a variety of crimes including
armed robbery. The monotony of
incarceration helped to steer
Hopkins to boxing, which he
pursued with vigor upon his
release into the bustling Philly
ght scene.
What it did was bring a light
to boxing, attaching the movie to
the city that was known, especially
at that time, for great boxers,
Hopkins adds.
NOVEMBER 2016
6
$117
MILLION
MUSCLE & FITNESS
157
Sylvester Stallone as Rocky
TRAIN LIKE
ROCKY BALBOA
Rockys training montage holds a
special place in the annals of
tness due to the intense training
sequences and crescendoing
musical dramatics. Former
heavyweight contender Justin
Fortune, the owner of Fortune Gym
and strength and conditioning
coach to eight-division champ
Manny Pacquiao, is a fan of the
158
MUSCLE & FITNESS
training in the lms, saying that its

more true to boxing training than a
lot of todays more modern
practices.
They always used cool training
methods in the Rocky movies,
Fortune says. Theyre old-school
training methods, which never
hurt anyone. Old-school ghters
were tougher and harder than
NOVEMBER 2016
later. There just wasnt the money for

that in boxing.
In Rocky, there were several
activities that Fortune sees as
essential for developing the kind
of yeomans physique that you
see Stallones character present in
the lm.
A F A RC HI V E /A L A M Y; M OV IE S T O R E C O L L EC T I O N /A L A M Y; A F A RC HI V E /A L A M Y
The old-school training in Rocky features

everything required to make a champion:
grit, guts, a curmudgeon of a trainer, and lots
of sweat. Killer sound track optional.
ghters today. Its basically just

hard workrunning up mountains,
chopping wood, swimming pool stuff,
all the stomach work is old school.
Its as much about work ethic as ring
prep, Fortune says, which grew out of
necessity in the early days of boxing.
Going back to the 1890s and up
through the 1970s, a lot of those guys
had jobs, says Fortune, who once
fought heavyweight champ Lennox
Lewis. I had a job. These guys would
do hard work, doing demolition or
laying bricks, and then you go out and
ght at night. That work built a
foundation of overall strength. There
wasnt this kind of dedicated process
of going to run, then going home, then
GET NEW KICKS
HITTING
THE STAIRS
Running is extremely important,

says Fortune. A lot of people are
saying you dont need it, which is
ridiculous. You need it to drop the
weight so your legs can go 12 or 15
rounds. If you have weak legs with
no stamina, youre done.
Fortune says the amount of running
is dictated by the size of the ghter
and the duration of the scheduled
ght. He recommends starting at an
easy pace and work toward the
duration of your ght, or other event,
aiming for lower times each run.
If you ght 12 rounds, you run 47
minutesthats 12 three-minute
rounds plus 11 one-minute breaks.
He cautions against putting in six to
eight miles a day, as is advocated by
some boxing coaches, saying that
youre bound to burn out. Unless
youre the Italian Stallion, that is.
Some estimate that Rocky put in a
light 33 miles in the sequel,
presumably the week of the ght.
Hes Rocky, Fortune says, with a
laugh. Why not?
MEDICINE BALL
TO THE GUT
Rocky gets his rib cage and organs

pounded mercilessly with a 20-pound
medicine ball by a trainer. Does this
actually have any value?
You bet, Fortune says. I do it with
target mitts.
The point, he says, is to condition
your body to absorb the force of a
body shot. But the continued
contraction of these muscles also has
a conditioning benet: sharpening the
obliques and serratus in the process.
ROCKY BY THE NUMBERS
265
A.M.
The time Rockys alarm goes off

to start the training montage.
ONE-HANDED
PUSHUP
At one point in the original

Rocky bangs out a seeming
endless set of alternating o
pushups in the ring. Not su
ingly, Fortune says, this mo
enormous carryover for bo
These make you stronger
develop punching power. Th
break up the monotony of re
pushups. You can also do on anded, rotating med ball throws gainst a
wall, or one-arm presses in a power
rack, adjusting the distance that
youre pressing each time to eliminate
weak points in your punch.
For power, Fortune advises against
doing them to failure, suggesting 35
sets of 510 reps per side instead.
ONE OF THE BEST
Rocky riffs off of his one-handed

pushup dominance and transitions
into plyometric, clapping pushups.
Plyos, Fortune says, are critical for
any athlete. [Rocky] does them in
the movie because theyre proven.
Its all about explosion and speed.
Plyometrics develop your rate of
force production and specically
target the fast-twitch bers of your
chest, anterior delts, and triceps.
Fortune suggests starting with the
basic plyo pushup-simply getting
160
MUSCLE & FITNESS
NOVEMBER 2016
your hands off the ground-then

moving to more complicated
versions to up the ante.
I have my boxers do plyo pushups three times a week, he says.
These muscles are smaller, so
they have a shorter memory. For
a full plyo-pushup workout, you
should work to three to four exercises, doing 2 sets of around
10 on each move.
ROCKY
SITUP
In Rocky, Balboa hangs upside

down for a killer set of inverted
situps. In Part IV, he kicked it up
a notch with Rocky situps. Again,
Fortune is a fan but admits that
variety is the key to progression.
A F A RC HI V E /A L A M Y; RO N A L D G R A N T A RC HI V E /A L A M Y; Z UM A PR E S S /A L A M Y
C O U R T E S Y O F M E T R O G O L D W Y N M AY E R S T U D I O S
PLYOMETRIC
PUSHUP
ROCKY BY
T H E N U MBERS
( A PO LLO C REED EDIT IO N)
46-0
15-1
Jumping rope is still one of the
best ways to increase your
cardio and muscular
endurance.
Plyos, Fortune says, are critical for

any athlete. [Rocky] does them in
the movie because theyre proven.
Its about explosion and speed.
Theres only so many ways you
can train abs, he says. You have
to switch it up to keep from getting bored. You have to continually
shock your system or it becomes
complacent. And, as an athlete,
if you have no abs, you have no
legs. You cant have weak abs
and expect to go the distance in
the ght. Its about balance and
agility. Its all connected. The
ab movements theyre doing

in the Rocky movies are all old
exercisesthe way it used to
be done. And theres nothing
wrong with that.
Fortune has no set recipe for
a carved set of abs but says he
cannot overstress the importance of constantly pushing the
progression: more sets, harder
exercises, less rest.
55
THE CHAMP
Weathers
ollo Creed.
RO C K Y @ 40
To put the release of the 1976 film in context,

we enlisted the help of International Boxing Hall of
Fame writer and commentator LARRY MERCHANT.
IT WAS NO SURPRISE
t at ocky was g eeted

with such enthusiasm
in 1976. Muhammad Ali was the
heavyweight champion, still basking in his epic, late-career victories
over George Foreman and then Joe
Frazier in their third ght. And the
American boxing team in the Olympics earlier that year had introduced
future stars Sugar Ray Leonard
and the Spinks brothersRay and
Leonon prime time. If the timing
was fortunate, the execution of the
movie was Hollywood geniusthe
genius being Sylvester Stallone, who
wrote and starred in the role of a lifetime. The character and story lines
were brilliantly dramatized in the
musically enhanced, multicamera
ght scenes. The lovable knucklehead who nds inspiration through
opportunity and love endured and
t e g t ov e ge e. Now t ey e
making one about Chuck Wepner,
the underdog who fought the
ght of his life against Muhammad
Ali, inspiring Stallone to imagine
Rocky.
THE GREATESTS
Top: George Foreman battles Joe Frazier
for the heavyweight title. Above: Sugar Ray
Leonard ghts in the 1976 Summer Games.
Right: Muhammed Ali.
The Bleeder, starring Liev Schreiber as Chuck Wepner, and also

featuring Naomi Watts and Ron Perlman, hits theaters this January.
162
MUSCLE & FITNESS
NOVEMBER 2016
T H E R IN G M AG A Z IN E / G E T T Y IM AG E S; T H E S TA N L E Y W E S T O N A RC HI V E / G E T T Y IM AG E S; M OV IE S T O R E C O L L E C T I O N /A L A M Y; M OV IE P O S T ER IM AG E A R T/ G E T T Y IM AG E S;
A F A R C H I V E /A L A M Y; M I M F R I D AY/A L A M Y; Z U M A P R E S S /A L A M Y; P I C T O R I A L P R E S S /A L A M Y; R O N A L D G R A N T A R C H I V E /A L A M Y; B E T T M A N N / G E T T Y I M A G E S
REALITY OF ROCKY
1979
1976
1982
ROCKY
Rocky gets the shot of a lifetime

against flamboyant champ Apollo Creed.
Rocky loses a close decision in his hometown but teaches all us guys that, win or lose,
persistence will get you the woman.
ROCKY III Mr. Ts

Clubber Lang invites
Adrian to his apartment to be with a real
man. He then clobbers Rocky after
Mickey dies. After
running and jumping with and hugging
Apollo on the beach,
Rocky returns to the
ring to defeat Lang.
1990
ROCKY II Apollos pissed

at the media so he calls
for a rematch. Rocky
accepts. After learning
how to catch a chicken
and running an out-ofthe-way route through
Philly with kids, Rocky
steps into the ring and
beats the 10 count to
become champ.
ROCKY V
Rockys
broke and has
brain damageno
wonder he didnt
hear no bellbut
he sure knows
how to neglect his
suddenly teenage
son to mentor
Tommy Gunnwho
then betrays him.
THE LIFE
OF A PUG
Rocky wasnt envisioned

as a franchise, yet multiple
sequels followed
chronicling the journey of
a low-level gym boxer and
mob collector to world
champ and mentor.
1985
ROCKY IV Rocky heads to Russia to

fight Ivan Drago, the juiced-up Russian who threatens to break him.
He trains by running through waisthigh snow while wearing a leather
coat and sporting a sweet beard,
making this perhaps the best training montage. Moral of this one: If you
can change, everybody can change.
2015
2006
CREED Who knew Apollo
ROCKY BALBOA
Perhaps
poor sales forced
restaurateur Rocky
Balboa out of retirement
for one final fight after
starting a relationship
with the creepo gal.
Rocky doesnt prevail
but still ends up a winner.
was such a playa? His

illegitimate son finds
Rocky, who becomes his
trainer. Creed pays tribute
to the original Rocky films:
Boxer defies odds, trainer
gets hospitalized. But
this time, boxer makes
catching a chicken so
much easier.
NOVEMBER 2016
MUSCLE & FITNESS
163
SLIDE
INTO
NEW
MUSCLE
> Can a wim
workout bui
muscle than
Try this rout
see for your
B Y B E N B R U N O ///
PHOTOGRAPHS BY JAM
AND THERESE SOMMER
164
MUSCLE & FITNESS
NOVEMBER 2016
DIRECTIONS HOW IT WORKS

e
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will
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a
BEN BRUNO is
a trainer in Los Angeles.
Visit his website:
THEYRE NOT FOR WIMPS. SERIOUSLY.
SL I DE I N TO N EW M US C L E
DAY 1
1A PUSHUP
REACH
SETS: 4
REPS: 5 (EACH SIDE)
Get into a pushup

position with your
hands on sliders.
1B REVERSE LUNGE
2A PULLUP
2B ECCENTRIC LEG CURL
Stand with one foot on a

slider. Slide that foot backward, allowing your knees
to bend until the back knee
is an inch above the floor
and your front thigh is parallel to the floor. Reverse

with your palms facing
forward and your hands
outside shoulder width.
i
th b
Lie faceup on the floor with

your heels on sliders. Pull
your heels in to your butt
while pushing your hips as
high into the air as they can
go. Then, keeping your hips
high, slowly let your heels
SETS: 4
REPS: 12 (EACH SIDE)
SETS: 3 REPS: 5
SETS: 3 REPS: 6
Forcing your body to stabilize

itself means burning more
calories and fat.
SDDDSDSDSDDSSD
3A ALLIGATOR WALKOUT
SETS: 3 REPS: WALK 10 YARDS
Get into pushup position with your feet on sliders. Brace your
abs and walk your hands forward with straight arms, so your
feet drag behind you. If you dont have the space to go 10
yards, walk backward and forward in place.
3B BODY-WEIGHT SQUAT
SETS: 3 REPS: 20
Stand with your feet

shoulder-width apart and
toes turned slightly out.
Squat down as far as you
can without losing the arch
in your lower back.
QUICK
TisItoP
o easy,
If this
ighted
wear a we also
ill
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get your h r.
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FITNESS
167
DAY 2
1A PUSHUP FLYE
SETS: 4 REPS: 68
Get into pushup position with hands on sliders.

Slide your hands out to your sides with only a
slight bend in the elbows, until your chest almost
touches the floor. Bring your hands back in
toward your chest to return to the top position.
1B LEG CURL
SETS: 4 REPS: 8
Lie on your back with your

heels on sliders. Squeeze
your glutes and abs and
push your hips into the air.
Keep them elevated as you
bend your knees and draw
your heels toward your
butt. When your shins are
perpendicular to the floor,
reverse the motion.
Valslides, furniture
sliders, or even towels
on a waxed oor can be
used to do this workout.
SDDDSDSDSDDSSD
168
2A BODY-WEIGHT SPLIT
SQUAT
SETS: 3
Stand with your feet staggered and bend your front

knee until your back knee
almost touches the floor.
Push your front heel into
the floor to return to the
start position.
2B ECCENTRIC CHINUP
SETS: 3 REPS: 3
Grasp a chinup bar with

an underhand, shoulderwidth grip. Jump up so
that your collarbone is at
the bar and slowly lower
yourselftake about three
secondsuntil your arms
are straight again.
QUICK
TIP
r head
Keep you your

ith
aligned w ill help
w
is
h
T
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e
in
sp
keep your
gid.
posture ri
3A
MOUNTAIN
CLIMBER
SETS: 3
Get into pushup

position with your
feet on sliders. Rapidly alternate them,
pulling your right
and left knee in to
your chest. Be sure
to complete the full
range of motion for
each rep.
3B
TOE-TOUCH
SQUAT
SETS: 3 REPS: 8
Using slides
forces your
muscles to help
stabilize you.
OVEMBER 2016
Stand with your

feet shoulderwidth apart and
your toes turned
slightly outward.
Reach down and
grab your toes, then
lower your butt
toward your heels.
From that position,
raise your hands
straight overhead
and stand up.
MUSCLE & FITNESS
169
QUICK
IP ulder
T
t your sho
DAY 3
Retrac
ring the
blades du keep
to
w
a
s
body
r back
your uppe ing.
d
from roun
1B BODY
SAW
SETS: 4 REPS: 8
1A CHINUP
SETS: 4 REPS:
AS MANY AS POSSIBLE

with hands shoulder-width
apart and palms facing you.
is over the bar.
170
MUSCLE & FITNESS
Get into pushup

position and bend
your elbows so your
forearms lie flat
on the floor. Rest
your toes on sliders.
Brace your abs and
pull your elbows in
so your body moves
forward, then move
your body backward as if it were
a saw. Keep your
hips in line with
your torso.
NOVEMBER 2016
The reverse
lunge is
easier on the
knees than
the regular
front-step
lunge.
2B SIDE PLANK
SETS: 3 REPS: HOLD FOR

30 SEC. (EACH SIDE)
Rest your right forearm

on the floor and turn your
body so your right side is
facing the floor. Lift your
hips off the floor so that
only your forearm and
right foot are touching it.
Your body should form
a straight line from your
head to your feet. Hold the
position, bracing your core.
3A SINGLE-LEG
ECCENTRIC LEG CURL
SETS: 3
REPS: 8 (EACH SIDE)
Lie on your back on the

floor with your right heel
on a slider. Straighten your
left leg and aim it at the
ceiling. Pull your right heel
in to your butt, squeeze
your core, and push your
hips into the air. Then
slowly let your right heel
slide back out.
3B PUSHUP
2A REVERSE LUNGE
SETS: 3 REPS: 8 1 REPS (EACH SIDE)
Perform as you did on Day 1, but after you reach the

bottom position, come halfway back to the starting
position. Return to where your back knee is almost
touching the floor, then reverse the motion, driving
your front foots heel into the floor to stand up.
SETS: 3 REPS: AS MANY

AS POSSIBLE
QUICK
TIuP
r hands
Plant yo
gle-leg
for the sin . It will
rl
u
c
ic
eccentr
bilize on
ta
s
u
o
y
lp
he
one leg.
NOVEMBER 2016
Place your hands on the

floor, shoulder-width apart,
and keep your feet close
together. Squeeze your
shoulder blades together
and slowly lower your
chest until it almost
touches the ground. Push
yourself back up.
MUSCLE & FITNESS
171
DEVIL IN FRILLY TRUNKS

Vinny Pazienza punches the
head of Lloyd Honeyghan in a
middleweight ght in Atlantic
City, NJ, June 26, 1993.
172
MUSCLE & FITNESS
NOVEMBER 2016
Boxer Vinny Paz was left with a broken

neck after a near-fatal car crash.
Thirteen months later
he became world
champion again.
Stories like this only
seem real in movies.
But his is real, and
its coming to a
theater near you in
Bleed for This.
1 74
MUSCLE & FITNESS
NOVEMBER 2016
with Mike Tyson and Evander Holyeld at the Olympic trials. In May
1983, aged 20, he had his rst professional ght, a fourth-round TKO of
Alfredo Rivera, in Atlantic City. By
the end of that year he had fought
nine more times and won all of them,
three by knockout, the rest TKOs.
From 1984 through 1986 he fought 12
more times, losing for the rst time
in December 84, in Milan, Italy. In
June 1987, he got his rst crack at a
title and won the IBF lightweight
championship with a 15-round decision in a war over reigning champion
Greg Haugen.
In February 88, Vinny lost the
rematch, and belt, but by November
was given a shot at the WBC junior
welterweight title, which he lost to
P R E V I O U S S P R E A D: A L B EL L O/ G E T T Y IM AG E S. T H I S PAG E: S TA N G RO S S F EL D/ G E T T Y IM AG E S
It is ironic that the story of the man who calls himself the Pazmanian Devil
starts with a pitchfork. During the second world war in Italy, Angelo Pazienza,
then only 18 but the future father of Vinny Pazienza, who became ve-time
world boxing champion, killed a German soldier trying to steal an animal from
the family farm, driving a pitchfork through his heart. To avoid arrest, he ed to
America. In his late 20s, he met his wife Louise and they settled in Rhode
Island, and in December 1962 their son Vincenzo Edward was born.
My father was the toughest man I
ever met, says the toughest man Ive
any of that stop what she had to do.
ever met. He was a beast, mentally
Vinny Pazienza, who legally
and physically. Although maybe my
changed his last name to Paz in 2000,
mother was tougher. One time she
started boxing at 5, inspired by
was coming back from the store and
Muhammad Ali. From the beginning
fell and hurt herself. All the bags went
it was obvious he was gifted. You
everywhere. She picked everything
have to be blessed with talent, he
up, walked home, climbed two ights
says. God made that plan for me.
of stairs, made and served the family
I was born a ghter. At 5 years old,
dinner, and when it was over, said,
everybody came to see me.
Angelo, take me to the hospital. Shed
He had 112 amateur bouts, winning
broken her knee. But she didnt let
an even 100, and sparred as a teenager
V I N N Y PA Z
Boxer Vinny Paz with one of his ve championship belts in his Warwick, RI, home (left).
Vinny training circa 1990 (above).
THE RING MAGAZINE/GETTY IMAGES
Roger Mayweather, Floyd Mayweathers uncle. In 1990 he had two more

cracks at world championships at that
weight, the WBO and WBA belts, and
lost them both, to Hector Camacho
and Loreto Garza. A year later, in October and in Providence again (where
he never lost), he won his second
world championship, beating French
WBA junior middleweight champion
Gilbert Dele, knocking him out in the
12th round. He was 28 years old and
in all the ways that we understand the
phrase, he was on top of the world.
Weeks later he was nearly dead.
On a late fall evening in 1991, on a
highway near Warwick, RI, where

Vinny lived and lives now, a car
suddenly cut off the Camaro Vinnys

friend Kurt Reader was driving, and
they swerved into oncoming traffic
and were hit by a van. At rst Vinny,
in the front passenger seat, thought
he was ne, but he couldnt move
when reghters extracted him with
the jaws of life and was in unbearable pain. At the hospital the doctor
treating him told him he had a broken neck with two broken vertebrae.
With luck hed walk again, but he
would never ght again.
He was released after a week and
tted with a halo, a cumbersome,
heavy, metal contraption, the bottom
of which rested on his shoulders and
the top was literally screwed into his
skull in four places to immobilize his
neck. He was told that if he merely
banged the halo into something, he

could be paralyzed for life. At home,
his parents had set up a hospital bed
in the living room.
His rst thought after the accident
was, Really? I just won the title and
now Im maimed?
Then I thought, You know what,
Vinny Paz, its not just you, this
couldve happened to anybody, he
says. Get up, bite your fucking teeth,
and get it done. If not, get out of the
game. I wanted to get it done. It was,
he said, the darkest time imaginable.
A day after he had returned home,
he painfully, unsteadily, got out of
bed and went downstairs and tried
to work out.
My father went to work and my
mother went to the grocery store,
MUSCLE & FITNESS
NOVEMBER 2016
175
V I N N Y PA Z
clothes in the hamper. She said,

Vinny, please dont tell me youre
working out! No, ma, Im good.
What do you mean, Vinny? Why are
your clothes wet? Theres a pause. I
dont know.
One night I was with my mother.
I said, Ma, Im gonna ght again,
or Im gonna die trying. She said,
Oh, Vinny, dont say that, and I said,
Alright Ma, I wont say it again, but
thats how its gonna go down. And I
was serious. Obviously I didnt know

what was going to happen. But I
wasnt taking no for an answer.
His father took him to the gym
daily so that Vinny could work out
more effectively. The halo caused
him unimaginable pain every time he
strained but he learned to compensate positionally. There is video online
of him lifting with that sci- looking
appendage around his head, and hes
training harder than the uninjured
T HE R IN G M AG A Z INE / G E T T Y IM AG E S; SE AC I A PAVAO/
OPEN ROAD FILMS; JOHN ROCA/GETTY IMAGES
and I said I got to get out of this

fucking bed. I went down to the cellar, I picked up the rst weight and
it killed my fucking head. I wasnt
prepared for that. I screamed and
dropped the weight. Tears were
coming out of my eyes and I was
sitting on the bench and looking at it,
and I went again, and I started lifting, and that was it.
After a while they found out
because my mother found the wet
Miles Teller as Vinny in

Bleed For This. Aaron Eckhart
plays trainer Kevin Rooney.
people around him. Giovanni Cipolla,

a longtime friend, says: To see him
bench-pressing and doing dumbbell
curls with a large metal contraption
screwed into his skull was inspiring.
To this very day, when I feel too tired
or not quite in the mood to work out,
I think to myself, Pazman had a broken fucking neck and still worked out.
Whats your excuse, wimp?
In retrospect, weightlifting probably hastened his recovery, which his
doctor admitted to him later.
You didnt have to come back, I tell
Vinny. You were champ. You had
nothing to prove.
Thats what my mother said, Paz
says. Know how many times I looked
in the mirror, tears would come out
of my eyes and Id say, What the fuck
are you doin? But I had to do it.
The only time I got nervous was
the rst time I sparred, against a
great ghter, Ray Oliveira. We were
friends, so he didnt want to hit me. I
(Opposite page) Vinny poses outside his
home in Cranston, RI. (Below) Paz lands a
left against Roberto Duran at the Atlantic
City Convention Center, Jan. 14, 1995. Vinny
won on a unanimous decision.
said, Ray, you gotta fucking hit me.

Then the second round was on and
he wasnt hitting me; I could tell he
was pussyfooting around. Then, in
the third round I started smashing
him, and at the end we were going
at it, and after that round was over, I
was back! I gave Kevin Rooney [Pazs
trainer] and my father high ves.
Thirteen months later Vinny was
back in the ring and defeated Luis
Santana in a 10-round decision. A
year later he won his third world
championship, the IBO supermiddleweight championship.
And he won two more world titles

after that.
They should make a movie about this
guy, right? Well they did. Bleed For

This, starring Miles Teller as Paz
and Aaron Eckhart as the legendary
trainer Rooney, comes out nationwide Nov. 23, is produced by Verdi
Productions, a Rhode Island-based
company.
Teller, who was in his own neardeath car crash, was not an obvious
choice, physically or looks-wise,
before the movie. But after months
of intense preparation, including
transforming his body into that of a
honed athlete, he looked the part.
Some of my best friends are
special forces guys. Vinnys got that
mentality. Hes a warrior in the ring.
When I met him, he said, Miles,
youve got to be tough as nails. Eat
nails for breakfast, kid, One of my
friends is from Providence. When I
said I was playing Vinny he told his
dad, and his dad was like, No way!
Oh, man. That guy was the best!
says Teller.
Eckhart looked even more unlike
Rooney, who also trained Mike
Tyson and died of Alzheimer's in
2013. But he too transformed
himself, going the other way and
putting on 45 pounds.
Vinny is one of those guys that legends are made of, that dont say quit.
MUSCLE & FITNESS
NOVEMBER 2016
177
V I N N Y PA Z
To think of what he went through, in

terms of personal pain and overcoming adversity and believing in
himself. Thats a lesson we could all
learn something from, says Eckhart.
If movies are a little larger than life,
Vinnys life is a little larger than this
movie. In one moment of the lm,
after winning a ght in Atlantic City,
Tellers Vinny goes to the gaming
Appearing on The Tonight Show

with Jay Leno June 17, 1994.
(Below) Vinny in his corner against
Lloyd Honeyghan in Atlantic CIty,
June 26, 1993.
Ma, Im gonna fight

again or Im gonna
die tryingthats how
its gonna go down.
tables with $500, and hours later

comes back to his room having won
$20,000, and triumphantly throws
all the chips over his Penthouse
Pet girlfriend lying on the bed, and
whoops in maniac celebration. When
Vinny saw that scene, he turned to
Ben Younger, the writer and director,
and said: Ben, what the fuck! I won
$65,000, not 20,000! I told you that!
and Ben said, I know Vinny, but
no one would believe it.
In real life, Vinny does not look like
178
MUSCLE & FITNESS
NOVEMBER 2016
MARGARET NORTON/GETTY IMAGES; AL BELLO/GETTY IMAGES
Miles Teller. He has the at, hard

face of a veteran ghter, the eyes
set back under brows that look like
stone masonry. At 53, his body is rock
hard and muscular. And he has that
professional ghters aura of not exactly menace but invincibility, like a
force eld. Despite being universally
nice to everyone he comes in contact
with, you know he is dangerous in a
way you are not.
When he was ghting, he used to
abstain from sex for a certain number
of days before a ght to work up a
Vinny poses with his

belt in January 1996 in
New York. (Right) Vinny
(L) throws a punch
against Hector
Camacho during their
ght in Atlantic City, NJ.
THE RING MAGAZINE/GETTY IMAGES (2)
hatred for his opponent that he could

take into the ring with him. Five days
abstention was the most; that would
froth him into a murderous rage. I
asked him who got ve days.
Haugen. Duran, rst ght, and this
guyhe stabs at a poster of his ght
with Dana Rosenblatt that he has
taped to the side of his desk in his
house. He was a maggot. He said I
was on my last leg, and he was going

to kill me. He was a decent ghter
from Boston, who was undefeated in
30 ghts. I had just lost to Roy Jones
so everybody thought I was done. I
knocked him out in four. That was
my fth and last world title.
Vinny twice beat Roberto Duran,
albeit in the twilight of his career,
but the rst time while he was still
super middleweight champion.

When I fought Duran the rst
time, he was nasty to me at the press
conferences. After we fought, he
was way different, because he knew
I could ght. I got his respect after
he knocked me down in the fth
round. I thought, What the fuck am
I doing here? and I jumped up and
after that round I followed him back
to the corner and said, I aint going
nowhere. And he went loco. Then I
kicked his ass.
These days Vinnys next project
is a line of Paz-branded wines from
Italya sparkling ros, a pinot grigio
white, and a simple (but delicious)
red with the slightly less than
humble label5X Better Wine. The
idea came from his publicist/de
facto manager, Zena Sciarrino, who
describes her mission with him as:
He and I have a job to do, to inspire
and ght with a big heart!
A journalist once asked Vinny what
one word would describe him, and
he said, Fortunate. Bam! Thats
my word. Im lucky. Fortunate to
be blessed with the genes Ive got,
fortunate to have had great parents,
to do what I do, fortunate enough
to come back with the broken neck.
Just fortunate.
MUSCLE & FITNESS
NOVEMBER 2016
179
Growing up in England,
Scott Adkins idolized
Bruce Lee, turning his
fathers garage into a dojo
and a shrine to the martial
arts legend.
180
MUSCLE & FITNESS
NOVEMBER 2016
STRANGE
DAYS
After making a name for himself as

an ass-kicker in the Undisputed
franchise, actor Scott Adkins sees his
days on the C-list coming to an end
with his mysterious role in Marvel
Studios Doctor Strange.
BY ANDREW GUTMAN
ritish-born martial artist and actor Scott Adkins has

more than 50 movie credits to his name. Hes built
a cult following as lead protagonist Yuri Boyka in
the last three lms in the Undisputed franchise
and shared the screen with action movie legends
Sylvester Stallone and Jean-Claude Van Damme
in The Expendables 2. Adkins is next set to appear alongside Benedict Cumberbatch in Marvel
Studios latest soon-to-be blockbuster, Doctor
Strange (in theaters Nov. 4). Despite all of these
roles, Adkins is still stuck on Hollywoods C-list,
which is something the 40-year-old action star is

determined to roundhouse kick to the curb.
They compare my lms with The Expendables
or Marvel movies, but you cant compare them.
Those lms are made in six months.
Adkins lmed his Undisputed movies in just ve
weeks.
I challenge you to nd anyone making lms in
that amount of time that are better than the ones Im
making, but of course, people dont see it that way.
What they just see, and cant get past, is Adkins
S COT T A DK I N S
182
MUSCLE & FITNESS
SCOTT ADKINS WORKOUT
Adkins has one of the most aesthetic physiques in lm, from any era and has maintained
it by following this program for years. He dedicates Tuesdays and Thursdays to martial
arts with one cardio session after shoulders.
CHEST & TRICEPS

EXERCISE
BACK & BICEPS

SETS
REPS
EXERCISE
Machine Row
Flat Dumbbell
Press
812
3
Cable Crossover
812
SETS
REPS
812
3
Biceps
Barbell Curl
812
3
3
LEGS
*Includes two warmup sets.
EXERCISE
SHOULDERS
REPS
EXERCISE
SETS
Dumbbell Lateral
Raise**
*Includes two warmup sets.

**Perform as a triple dropset.
NOVEMBER 2016
SETS
REPS
12/12/12
Hex-bar Deadlift
1015
3
Calf Raise
2030
PR E V I O U S SPR E A D A ND T HIS SPR E A D: SIM O N VA RS A N O
ripped physique. Bringing Yuri

Boykas world to life translates to 14
hours of physicality six days a week,
plus additional workouts to maintain the shredded 190 pounds for
the role of a Russian prison ghter
who routinely goes all Bruce Lee
he performs all the moveson his
opponents in spectacular fashion.
To look the part, Adkins typically
follows a traditional bodybuilding split four days per week with
two days dedicated to martial arts,
refueling with balanced portions of
whole foods, so hes ready to do it
all again the next day.
It doesnt even make sense to
think that I cant up my game.
The thing is when youre making
a martial arts lm it affects your
performance as a dramatic actor
as well because you are absolutely
shattered, Adkins says. Directors
can attest that Im one of the hardest working actors because I love
[acting], and I feel privileged to be
able to do it.
Adkins grew up a reserved kid
from Sutton Coldeld, a small
village 10 miles north of Birmingham. Early on he had aspirations of
joining his action-movie idolsLee
and Van Dammeas an actionmovie icon. At 18 he started acting
and eventually enrolled in drama
school. With eight years of martial
arts already under his black belt, he
landed small gigs in TV shows and
low-budget action icks. Although
every actor has to start somewhere,
Adkins admits these decisions could
have played a role in the lack of
attention he receives from big-time
studios. It wasnt until 2006 when
Undisputed 2 was released that Adkins following began to gather. And
after appearing in The Expendables 2
as one of Van Dammes henchmen,
his fans set up an Internet campaign
pushing to get him more lead
roles. Adkins response: Well,
I quite agree.
The man who turned his fathers
At least give me the

shot, and if I fail, OK.
Ive only got myself
to blame.
S COT T A DK I N S
garage into a dojo, is gaining momentum. His character in Doctor Strange

is still undisclosed, garnering much
interest in online forums and from
fanboys, who have created lists of
potential characters he might play.
But Adkins is keeping his lips sealed,
adding to his roles mystique. The
Internet is guessing hell play everyone from Shen Kuei to Iron Fist.
With a cash cow like Marvel
Studios moviesThe Avengers,
The Avengers: Age of Ultron, and
Iron Man 3 all earned more than
$1 billion each at the box officewill
this be the role that nally catapults
Adkins career? Hes not banking on it.
Im not the star of the movie.
Hopefully what I do in it gives me
more notoriety so I can be a part of
bigger lms, says Adkins. But it
just takes somebody high up to say,
OK, were going to take a chance

on you, kid. I dont feel like Ive had
that opportunity. At least give me
the shot, and if I fail, OK. Ive only
got myself to blame.
Adkins is starting to lm Accident
Mana hit man who makes his
kills look like accidentsand just

completed work on two more lms,
Savage Dog and Altar Rock. As
usual, the days on set were long.
And as Adkins continues to wait for
his big break, he knows when the
day arrives, it wont feel strange.
It doesnt even
make sense to
think that I cant
up my game.
MILLENNIUM FILMS
184
MUSCLE & FITNESS
NOVEMBER 2016
FRONT SQUAT
SDDDSDSDSDDSSD
THE LEVEL UP SERIES:
LEGS
>
LEGS
LEG
EXTENSION
188
MUSCLE & FITNESS
STEPUP (NOT SHOWN)

LEVEL UP DIFFERENCE:
A close cousin of the lunge,
stepups are a great exercise
performed by many athletes.
Stepping with one leg calls balance
and function into play. Err on the
light side initially to stay safe.
NOVEMBER 2016
SINGLE-LEG ROMANIAN
DEADLIFT (NOT SHOWN)
LEVEL UP DIFFERENCE:
Any great hamstring-training
program should include RDLs. Mixing
in the single-leg version is good for
ensuring a weaker leg doesnt fall too
far behind the stronger one.
PREVIOUS SPRE AD: TOMMY G ARCIA. THIS PAGE: GET T Y IMAGES
SOM
GS NEVER
chang
quats and
lunges
orever be
great ex
or developing
size and
strength. S
in fact,
th t u sh
doing
aw
asis if
y
nt to
e most
o
that
you
standard barbell back squats
and barbell lunges every
week. We mean the basic
movements of squats and
lunges, for which there
are many variations. Back
squats can be alternated
with front squats or machine squats, and barbell
lunges can be subbed out
for any number of lunging
offshoots or even highly
comparable stepups.
In this installment of
Level Up, were taking
a quality, bare-bones
Straight Up leg workout
and giving it a tweak to
show you how to change
your routine while keeping it highly effective and,
yes, bare-bones. The two
workouts were comparing
are similarboth include
squats, a machine compound move, leg extensions, Romanian deadlifts,
and leg curlsyet different
enough for the Level Up
version to provide a different stimulus to spark new
leg gains.
Get a competitive
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Copyright 2016 KYOWA HAKKO U.S.A., INC. All Rights Reserved
LEGS
LYING LEG
CURL
LEVEL UP
STRAIGHT UP*
LEGS
EXERCISE
SETS
REPS
14, 12,
10, 8, 6
**
Squat***
Standing Lunge
14, 12, 10,

8
HACK SQUAT
Seated Leg Curl
SETS
REPS
Leg Extension
20
Front Squat*
12, 10, 8, 6**
Hack Squat
20, 18, 15**
Dumbbell or
Barbell Stepup
10 per leg
Single-leg
Romanian Deadlift
10 per leg
Lying Leg Curl
12-15**
12-15**
EXERCISE
Superset with
Leg Extension
*Front squat warmup: 1 set, 20 reps.

**Increase weight on every set.
190
MUSCLE & FITNESS
NOVEMBER 2016
SAM ROBLES; IAN LOGAN
*As published in the September 2012

issue of M&F.
**Leg extension warmup: 1 set, 20 reps.
***Squat warmup: 1 set, 20 reps.
LEGS
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Why
You Should
Grow A Mo
Movember is an annual mustache-growing
event created to help raise awareness for
a variety of mens health issues. Heres
what you need to be concerned with,
what to eat, and how to stay healthy at
every age. BY JONATHAN ROWE
MOVEMBER HAS
returned, the month-long mens
health awareness campaign
that has inspired more than
5 million temporary mustaches
since 2003. While the resulting
facial hair can be entertaining,
the reason behind it is no
laughing matterof the 15
leading causes of death, men
lead women in every category

but Alzheimers disease.
Rather than shave years off
your life, we spoke with an
internist, chiropractor, and registered dietician to learn what
health issues, fitness, and diet
men should adhere to. Heres
our basic guide to mens health,
by decade.
20s
30s
Most serious health

risks stem from alcohol
and drug abuse and
engaging in unprotected
sex. If youre a serious
lifter, hitting the sauce
often or popping
quaaludes like Tic Tacs
isnt in your meal plan.
You also
Typically, major
diseases and disorders
havent yet developed,
but the clock is ticking
on your bodys natural
defense systemseven
for healthy people
who eat right, exercise,
and take their daily
Flinstone vitamins. Look
to manage stress,
And we have our

fingers crossed that
you have the smarts
to wrap it up on the
regular.
..
..
..
(avocados, flax
and chia seeds) than
red meat.
.
192 MUSCLE & FITNESS NOVEMBER 2016
..
, so if your
training is on hiatus
get your ass to a gym.
Along with an annual
physical, keep tabs on
your mental health.
Stressors like work,
marriage, kids, and
playing in too many
fantasy football leagues
can cause mood
swings. Feast on leafy
greensthe vitamins A,
E, K, and folates can
help ward off cancer.
50s
60s
Get screened for

colorectal and prostate
cancer; African
Americans are at an
increased risk. With
your bodys ability to
absorb nutrients now
on the decline (as is
muscle response to
protein),
Your immune system

weakens, and sweat
glands dry up, so
Muscular
degeneration can
begin in your 60s, so
get a head start on
preserving your vision
with carotenoids like
kale and blueberries.
And
watch for declining
alertness and earlystage dementia. Just
keep training, use
herbs like turmeric to
combat aches, and eat
foods rich in omegas,
B vitamins, calcium, and
vitamin D, which can
boost mood and mental
sharpness.
BLEND IMAGES/AL AMY
40s
SOURCES
MENS HEALTH
NEWS
LATEST PRODUCTS, APPS & GEAR FOR BETTER HEALTH
Q
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The TICKR monitors your
heart rate, calories burned,
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when connected to several
third-party apps. $50,
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SWORKIT APP
SworkitSimply Work It
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more than 20 pre-built
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Save money by purchasing
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MENS HEALTH STATS

Q
QAverage life
expectancy for men in
the U.S. is 76.2 years;
81 years for women.
Q1 in 2 men will be
diagnosed with
cancer in their
lifetime.
QProstate cancer is the
second deadlist cancer
for American males; lung
cancer is No. 1. The risk
is 70% higher in African
Americans than
in non-Hispanic
white males.
Q Nearly 16 million
peopleabout 7% of
U.S. adults 18 and
overexperienced a
depressive episode in
2014, according to
government stats.
Q More than one in
three adult American

males has a form of
cardiovascular disease.
Q Heart disease is
the cause of death for
one of every four
American males.
Q Nearly half of all men
who die suddenly of

heart disease show no
previous symptoms.
QCoronary artery
disease will kill one
man every minute of
this year.
SHUTTERSTOCK (2)
who wants
to train for an
obstacle race.
How do I up my
endurance?
A:
JIM SMITH, C.P.P.S.,

is the owner of Diesel Strength
& Conditioning.
194 MUSCLE & FITNESS NOVEMBER 2016
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
LUNGE IT OUT
Is there any danger to switching

your grips frequently on lifts
like the deadlift? ANTHONY M., TOMS RIVER, NJ
A:
ITS SAFE, depending

on the task at hand. The
overhand grip is better
for high-rep sets with moderate
weight since it stresses the forearms more. When pulling with
maximum weight, though, a
mixed gripdominant hand up
and support hand downwill
allow for less forearm strain, so
switch when grip becomes a

factor. Remember to keep your
elbows straight since the mixed
grip stresses the biceps of the
underhand more.
GINO CACCAVALE is a
N.A.S.M.-certied personal trainer.
Is taking melatonin before flights

an effective sleep aid?
CARLOS G., EL PASO, TX
EDG AR ARTIG A ; IAN SPANIER; G ARETH BROWN/GET T Y IMAGES
A:
ABSOLUTELY! WHEN
we travel we are prone
to sleep difficulties
without even knowing itthe brain
becomes more alert, and we have
a harder time powering down.
Melatonin, or another natural
remedy like valerian root, can,
when taken according to instructions and in conjunction with other
recommended sleep practices
such as avoiding heavy meals or
alcohol before bedallow you to
get good rest while traveling.
REBECCA ROBBINS, PH.D., is

the co-author of Sleep for Success!.
ASK
Is there
any benefit
to using
the adductor
and abductor
RE, MD
A:
INJURY
PREVENTION.
Pain in the IT band is

often the cause of weak glutes,
which can also hamper hip
rotationa significant factor
for strong squats and deadlifts.
By using the machines to
strengthen them, you can
help to heal and prevent
adductor strains while
improving your form and
technique on hip-focused lifts.
IT ADDS UP
PAUL CARTER
is a strength coach and
hypertrophy expert.
Is the as-seen-on-TV
Squatty Potty a gimmick?
A:
WAYNE R., LANCASTER, PA
JEN GONZALEZ is a colon

hygienist and the founder of
Doody Free Girl Colonics.
A:
PAUL F., HARTFORD, CT
ADAPTOGENS ARE A class of

herbs used to improve the
health of your adrenal system,
which is in charge of managing your
bodys hormonal response to stress.
Adaptogens have the unique ability to
adapt their function according to your
bodys specific needs. They can calm
you down and boost your energy at the
same time without leaving you feeling
overstimulated. The most common
adaptogenic herbs include Asian
ginseng, eleuthero, ashwagandha, and
Rhodiola rosea.
FRANK LIPMAN, M.D., is

an integrative medicine practitioner
and the founder of Be Well.
A HMED K L INK ; C O UR T E SY O F S Q UAT T Y P O T T Y
NOT AT ALL. I always

recommend to clients
that they use a squat
stool whenever theyre defecating
since we are naturally designed to
squat when we go to the bathroom. The toilet incorrectly aligns
our pelvic floor at a 90-degree
angle from our knees, constricting
the rectum and preventing
complete elimination of waste.
Elevating the knees opens this
passageway up.
Whats an adaptogen, and

what can it do for me?
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FOR MORE
THE LAST WORD
Look
Up
ROCK SOLID
The Rock
and the
Editor at
the Olympia
Expo.
Having a role model can

help set you on the road
to your dreams.
WHEN I WAS A TEENAGER
I idolized Arnold Schwarzenegger.
At the time he was known as the
greatest bodybuilder who ever lived
and a nascent actor who was
taking Hollywood by storm. Reading
as much as I could about him in this
very magazine (as well as in our
brother publication, FLEX), I learned
that he had both an indomitable will
and a stellar work ethic. I knew that
if I had any hopes of following his
path to success, I would need to
adopt the same. And so I did.
Now, I never became Mr. Olympia.
In fact, Ive never even competed in
a bodybuilding competition. And no,
I was never Hollywoods topgrossing star (probably wouldve
had to be a film actor to achieve
that one), but Ive done all right for
myself regarding the physique Ive
built, and my overall levels of
success and happiness. Yet I firmly
believe that everything I have today
came not by way of special gifts or
talents, but via good old-fashioned,
nose-to-the-grindstone hard work,
matched with vision and a sense of
purpose in all that I do. I owe those
attributes to the inspiration I found
in Arnold.
Today, there is someone who
reminds me very much of Arnold, in
his work ethic, his charisma, and
his star power. Just as Arnold did
with young guys of my generation,
so too is Dwayne Johnson doing
today with millennials.
I was at the 2016 Olympia
200
MUSCLE & FITNESS
Weekend in Las Vegas with

Dwayne, and I witnessed firsthand
the power of influence he wields.
Thousands of rapt fans hung on his
every word as he addressed a
buzzing crowd at the O Expo, and
then later at the Mr. Olympia finals
at the Orleans Arena. I saw the
confidence and grace with which
he handled himself, and the values
that he projected in both his words
and attitude, and I knew that with
each word he uttered he was
positively influencing countless
NOVEMBER 2016
young people to live more powerful

lives, just as Arnold did with me.
Arnold Schwarzenegger has
appeared on the cover of Muscle &
Fitness more than any person in
history, and Dwayne Johnsonwho
has appeared on eightwas
recently named our Man of the
Century. Regardless of your age,
background, or experience, you
cant go wrong aspiring to their
work ethic and determination. It
took both of them pretty far,
imagine where it could take you.
E R I C A S C H U LT Z
MAXIMUM HUMAN PERFORMANCE

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> Conor McGregor is the UFC. Hes the

savviest striker in the Octagon and a poet

IN APRIL OF THIS YEAR, UFC SUPERSTAR CONOR McGREGOR,

MUSCLE & FITNESS

Iceland to fulll contractua p o ot o a ob gat o s

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He unretired two days later, in what must be some kind of

surprisingly but categorically to Diaz, beaten by a move he

IRISH BORN AND SOAKED,

I have become lost in the game of

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advice to sit stillmovement is medicine to me, he

> Retired MMAer Owen Roddy

has been Conor McGregors

Conors been ghting for 10 years. How much

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How often does Conor spend working on strikes?

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M&F: What was your rst impression of Conor?

amazing knockout power. Theyre all doing fantastic, but

How is Conors footwork?

McGREGORS MOST NOTORIOUS KOs

UFC 178 | VICTIM:

UFC 189 | VICTIM:

UFC 194 | VICTIM:

pulled an inch forward, realistically, theyre going to get

What is the Conor McGregor workout?

MUSCLE & FITNESS

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How has Conors training changed since youve

Are you still focusing on that?

After training Conor for 10 years, do you push each

UFC 205: It was announced at press time that MMAs

THE NEXT CONOR?

When Wonderboy enters the Octagon,

Everyone is loving No Love. The fanfavorite American Conor McGregor is

AGE: 34 | WEIGHT: 240 POUNDS

MUSCLE & FITNESS

AGE: 25 | WEIGHT: 135 POUNDS

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AGE: 33 | WEIGHT: 170 POUNDS

TYRON THE CHOSEN ONE

AGE: 34 | WEIGHT: 170 POUNDS

Welterweight champ Tyron Woodley is a

EDDIE ALVAREZ (LIGHTWEIGHT CHAMPION)

An MMA veteran, Alvarez has fough

Muscle & Fitness USA - November 2016

Muscle & Fitness USA - November 2016