Muscle Fitness

EXTRA GET RIPPED IN JUST 10 MINUTES P.
128
NEW!
BREAKTHROUGH
TECHNOLOGY FOR
WEIGHT LOSS
SUPERHERO
SPECIAL! TORCH
FAT
HUGH
JACKMAN 25
The Routine WAYS TO
That Built BURN
the Star of IT OFF
LOGAN
BUILD
YOUR BIG
BODY PECS
OUR TOTAL
WITHOUT TRAINING
WEIGHTS PROGRAM
FEBRUARY 2017
100 REPS PLAN

Display until February 27, 2017
IF YOU CAN SURVIVE IT, YOU WILL GROW!

muscleandfitness.com
For all but the foolhardy, pain is assiduously avoided. But the rare few understand that
while pain punishes, it also teaches. That’s why some of us embrace it. Maybe that’s
why the world thinks we’re crazy. Maybe we are. We do not cower under the merciless
tutelage of the iron. We thrive. Through pain, we gain clarity; we learn to channel
rage. This is the lesson of the iron. Understand this and anything becomes possible.
When you’re ready to bring the pain, check out the new Animal Fury preworkout powder.
Available exclusively at Bodybuilding.com.
youtube.com/animalpak | @animalpak | info@animalpak.com | 800.872.0101 | www.animalpak.com

BRUTE
SCIENCE
TO GET MASSIVE, YOU HAVE TO GO MOLECULAR.
NEW AND ONLY AT GNC

BEYONDRAW.COM | GNC.COM/BEYONDRAW
NEW!
DUAL-DELIVERY TECHNOLOGY
EXCLUSIVE TO HYDROXYCUT®
2 CAPSULES IN 1
COMBINATION ENCAPSULATED SEPARATION
CAPSULE LIQUID MEMBRANE
Supports ingredient Featuring premium World’s first
stability and Clarinol® A-95 CLA – the hermetically sealed
efficient delivery most concentrated source membrane
AVAILABLE
EXCLUSIVELY AT
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016 MUSCLETECH.COM
FROM AMERICA’S #1 SELLING WEIGHT LOSS SUPPLEMENT BRAND 1
ARE YOU READY FOR A

REVOLUTION? THERMOGENIC DELIVERY WILL CHANGE FOREVER!
THE WORLD’S FIRST-EVER DUAL-

DELIVERY COMBINATION CAPSULE
Introducing Hydroxycut® SX-7® Revolution Ultimate Thermogenic – the
world’s first and only side-by-side dual delivery combination capsule.
Powders are the favored delivery system for most pill products because
they can deliver more active ingredients in the right doses. However, other
ingredients are preferably taken as liquids, such as CLA. By separating the
dual-delivery combination capsule into two halves, you are getting a delivery
system that succeeds the limitations of outdated liquid and powder pills
used by many competitor products. The impermeable membrane helps to
retain the physical integrity of the ingredients in their preferred states for
rapid diffusion. Not only are you getting a lower concentration of fillers,
but you also get a higher concentration of active ingredients. It’s technology
meeting efficacy without compromise, and it’s available exclusively at GNC.
THE FACTS DON’T LIE
ADVANCED SUPERIOR ULTIMATE

WEIGHT LOSS NEUROSENSORY THERMOGENESIS
Subjects taking Unrivaled sensory Extreme energy,

C. canephora robusta experience from enhanced mental
lost an average of an advanced focus and ultimate
10.95 lbs. in 60 days Neurosensory thermogenesis from
with a low-calorie diet, Matrix including a precise and
and 3.7 lbs. in 8 weeks huperzine A, choline scientifically
with a calorie-reduced diet bitartrate, yohimbe researched dose of
and moderate exercise. and lion’s mane. caffeine anhydrous.
DUAL ISOLATED
DELIVERY POWDER
Separates Powder stability
ingredients in their maintained through
active states impermeable isolation
1
Based on AC Nielsen FDMx sales data for Hydroxycut® caplets.
BETTERTOGETHER
ISOMORPH™ 28
AAA Rated Whey Protein Isolate
PHENADRINE®
Advanced Weight Loss Aid & Stimulant
CHAIN’D REACTION™
Proven 2:1:1 BCAA Ratio
AMERICANSTRONG
Our company philosophy centers around a commitment to the constant
advancement of sports nutrition supplements, always manufactured in the
USA. We are dedicated to scientifically and medically backed research as
a backbone to supporting nutritional advancement designed to enhance
athletic performance, metabolic function and promote optimum health.
888-855-7919
apsnutrition.com
†
Inside
FEBRUARY 2017
VOLUME 78 | NO. 2
164 No Holds Barred

Former NFL running back turned
actor Thomas Q. Jones is done
taking hits. Now, he’s doling them
out against Chuck Liddell in his first
starring role.
170 King George
IFBB physique pro George Brown’s
122 Pumping Iron at 40: Part 2 secret to perfect abs? Consistency,
IN EVERY ISSUE An exclusive interview with director hard work, and a side of cake.
16 FROM THE CHAIRMAN and filmmaker George Butler, the 178 25 Fat-Loss Tips
194 ASK man who brought bodybuilding into Banish the winter weight that you
200 THE LAST WORD the mainstream. definitely put on.
128 10:20:45 Minute Workouts 186 SAQ Up
Start on your spring physique with Trade in the treadmill for these speed,
FEATURES these time-oriented workouts that agility, and quickness drills to burn
20 Be Your Own Superhero can fit into any schedule. calories and improve coordination.
Follow this eight-week program 136 Frozen Assets
from Ron Mathews to become ag- Frozen food doesn’t equal unhealthy.
ile like Spider-Man, strong like the Keep your gains on track with SECTIONS
COVER: BEN ROTHSTEIN. THIS PAGE: PHOTOS 12 /AL AMY
Hulk, and ageless like Wolverine. these 11 fruits and veggies that are
35 EDGE
nutritious and last.
88 Sandbag Strength M&F Oscars; Ernie Hudson’s bigger
Get the upper hand with sandbags 142 Skye’s the Limit than ever; train like a stuntman;
and sandbells for increased Emily Skye opens up to her Hollywood’s go-to tough old
stability and functional strength. 13 million social media followers in bastard; how to kick in a door.
102 Hungry Like the Wolf hopes of inspiring them to stay fit
55 TRAIN
Fuel your workouts with these and strive for happiness.
Best fitness bands; upgrade your
healthy recipes from acclaimed 150 The Century Club crunch; learn to breathe; a CrossFit
chef Wolfgang Puck. Go from 0 to 100 with 100-rep sets. WOD gets a makeover.
110 Straight Up: Total Body 160 Pyramid Schemes 73 EAT
We sieved through five years of our Sign up for pyramid schemes Ten foods for great sex; oatmeal
Straight Up Series to bring you the so you don’t blow your wad before five ways; healthy cheesesteaks;
best workout for each body part. a lift. which rice is better?
FROM THE
CHAIRMAN
FROM THE EDITOR
CHAIRMAN, PRESIDENT, & CHIEF EXECUTIVE OFFICER
Super-
David Pecker
EDITOR IN CHIEF EVP/GROUP PUBLISHING DIRECTOR
Shawn Perine Chris Scardino
EDITORIAL ADVISER ADVERTISING & MARKETING
Inspiring
Paul “Triple H” Levesque ASSOCIATE PUBLISHER-
INTEGRATED MARKETING
EDITORIAL James Cress
MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS ADVERTISING DIRECTOR
Brian Good Dara Markus
DEPUTY EDITOR Zack Zeigler
SENIOR MARKETING MANAGER
SENIOR EDITOR Jason Stahl
Samantha DiTata
ASSOCIATE EDITOR Andrew Gutman
Others may be content COPY CHIEF Pearl Amy Sverdlin
COPY EDITORS Jeff Tomko, Heidi Jacobs,
DETROIT SALES OFFICE
RPM Associates (248) 690-7013
watching superheroes Yeun Littlefield
RESEARCH EDITOR Adam Bible
SALES DIRECTOR
Jay Gagen
on-screen, but you’re willing INTERNS Sifat Mahbub, Rose McNulty EASTERN SALES OFFICE
4 New York Plaza, 4th Floor
to work at looking like one. ART DIRECTOR Ian Robinson
ART
New York, NY 10004
SENIOR DESIGNER Miguel Paredes (212) 545-4800; fax (212) 510-1947
CONTRIBUTING DESIGNER Marne Mayer DIGITAL SALES MANAGER Mike Myers
WITH THE SURGE OF SUPERHERO EDITORIAL PRODUCTION DIRECTOR Russell Mendoza
ASSOCIATE DIRECTOR Victor Kim
DIGITAL ACCOUNT MANAGER Emily Kuhn
BUSINESS MANAGER Ivelise Estremera
films and TV shows over the past decade, GROUP CREATIVE DIRECTOR Andy Turnbull ADMINISTRATIVE ASSISTANT
Tracy Gunthorpe
it’s clear that we love to live vicariously PHOTOGRAPHY
PHOTO DIRECTOR Anthony Nolan MIDWEST SALES OFFICE
through these larger-than-life figures PHOTO EDITORS Gaby Chiang, Erica Schultz 1005 West Grove
Arlington Heights, IL 60005
who remind us that the strength of this MUSCLEANDFITNESS.COM
(312) 545-8041; fax (847) 749-0469
DIGITAL DIRECTOR Declan O’Kelly
country is in the hearts of those who EDITOR Ian Cohen SALES DIRECTOR Darrin Klapprodt
SOCIAL MEDIA MANAGER Brian Nealon
have sworn to fight for its freedom. EDITORIAL ASSISTANT Brian Riley SOUTHEASTERN SALES OFFICE
VIDEO PRODUCER Jessica Pitcher 1000 American Media Way
In light of the heavy dose of inspiration Boca Raton, FL 33464-1000
CONTRIBUTORS (800) 500-1012; fax (561) 989-1399
so many of us draw from superheroes, Edgar Artiga; Per Bernal; Kevin Horton;
WESTERN SALES OFFICE
we present this special edition of Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.;
Sam Kaplan; Tim Mantoani; Greg Merritt;
6420 Wilshire Blvd., 15th Floor
Los Angeles, CA 90048
Muscle & Fitness, which provides the tools Myatt Murphy; Dennis Nishi; Rob Orlando;
(818) 595-0473
Travis Rathbone; Tim Scheett, Ph.D.; Dustin Snipes;
you need to build a superheroic physique Matthew Solan; Ian Spanier; Marie Spano, R.D.; ACCOUNT MANAGER
Steve Stiefel; Gregg Wangard; Joe Wuebben Talin Boustani
all your own. Our editors assembled the
powers of some of the most iconic MANUFACTURING & PRODUCTION
SENIOR PRODUCTION DIRECTOR Ann McCaffrey
superheroes and asked celebrity trainer DISTRIBUTION SERVICE MANAGER Marc Melcher
Ron Mathews to put together a workout
INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP
that would help develop them all. That GROUP PUBLISHER Samantha Lund +44 (1) 1423 550 848; slund@weideruk.com
includes the strength of the Hulk, the agility MANAGING EDITOR Leah Whisler
CREATIVE TEAM Matt Dolingo
of Spider-Man, the speed of Quicksilver,
the recovery powers of Wolverine, and FOREIGN EDITIONS
even the ability to focus like Professor X.

It’s an amazing collaboration that’s resulted Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador
in a truly superworkout program.

Finland France Germany Gibraltar Greece Guatemala Holland Hungary Ireland
Of course, it raises the question: Once
you’ve developed your superabilities,
Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand
what will you do with them? As Uncle Ben
famously instructed Peter Parker in
Paraguay Peru Romania Russia Slovakia South Korea Spain Thailand Turkey
Spider-Man, “With great power comes
great responsibility.” I hope you continue
Ukraine UAE United Kingdom Uruguay Venezuela
to use the great power you’ve developed
WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
living the M&F lifestyle EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/CHIEF OPERATING OFFICER Chris Polimeni
for the greater good. EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/
CHIEF INFORMATION OFFICER David Thompson
After all, superheroes SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski
SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill
don’t only have to live VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
on-screen. FOUNDER AND CHAIRMAN EMERITUS
Joe Weider (1920–2013)
PRINTED IN USA • We assume no responsibility for returning unsolicited material, including but not limited
Sincerely, to photographs, artwork, manuscripts, and letters.
David J. Pecker
Chairman, President,
& Chief Executive Officer
of American Media Inc.
The information in MUSCLE & FITNESS is intended to educate.
Do not substitute it for the advice of a qualified health care practitioner.
20 MUSCLE & FITNESS FEBRUARY 2017
BE YOUR OWN
SUPER-
HERO
> Become as ripped as Wolverine, as strong
as the Hulk, and as nimble as Spider-Man
with our superhero-inspired program.
W O R K O U T B Y R O N M A T H E W S , C . S . C . S . , C . P. T .
WHEN LOGAN OPENS Off-screen, Jackman’s continued

nationwide March 3, it will efforts to make strength gains and
mark the ninth and reported age gracefully have reminded us
last time that Hugh Jackman will of something: You don’t need to
don the muttonchops and ada- be a mutant to gain superabilities.
mantium claws as one of Marvel You just have to work as hard as
Comics’ most beloved characters— humanly possible and take care of
Wolverine. your mind and body.
Since 2000, Jackman has unveiled Admittedly, the workout plan
a more impressive—and more we’re providing won’t turn you into
shredded—physique every time he a superhero. However, since it was
appeared on-screen as the surliest created by 47-year-old superhuman
member of the X-Men. In Logan, celebrity trainer Ron Mathews,
the character is older, grayer, winner of the Masters 45–49 divi-
and clearly not in the same peak sion at the 2016 CrossFit Games,
condition displayed in 2013’s The we’re sure you’ll look, perform,
Wolverine (as seen on this month’s and move like one after eight
cover) or 2014’s X-Men: Days of Fu- weeks. Even better, exposure to
ture Past. But the centenarian still gamma radiation, radioactive
looks and fights better than most spider bites, or adamantium-
geriatrics born in the late 1800s. skeletal bonding isn’t necessary.
The Hulk single bound. And it must be nice for your
THIS PAGE: 2011 MVLFFLLC. TM & 2011 MARVEL
YOU’D SMASH everything, too, if you physical strength to be limitless when you
P R E V I O U S S P R E A D : P H O T O S 1 2 / A L A M Y.
turned green every time someone pissed become stronger as you get more agitated.
you off. The Incredible Hulk’s feats of The Green Goliath, who’s been part of the
strength include leaping great distances Avengers, grows to more than seven feet
thanks to his superstrong leg muscles. tall and more than 1,000 pounds when he
Rumor has it the Hulk can jump hundreds transforms from 5'10" egghead, Robert
of miles—and orbit around the Earth—in a Bruce Banner, Ph.D.

B E YOU R OW N S U PE R H E RO
STRENGTH
LIKE
THE HULK
THEHULK
Mathews’ plan relies on tried-and-
true powerlifting exercises—like the
bench press, squat, and deadlift—and
more functional, complex move-
ments such as thrusters and power
cleans to help you acquire Hulk-like
strength. The program benefits
your body’s central nervous system
(CNS), which increases your body’s
ability to recruit muscles for athletic
feats, such as leaping from rooftop to
rooftop, sprinting after a villain, or
kicking down a door (see page 52 if
you need a refresher).
SNATCH-GRIP
DEADLIFT
EADLIFT
Remember:
mber: Most of the po power
should be e generated in tthe initial
pull when yourur hips a
are low. If
you’re still yanking
king the bar in the
middle of the range of motion,
then it’s too heavy. “Keep the
chest up and maximize core
tension,” Mathews adds.
BENCH PRESS
“Make sure that you’re controlling both
phases of the movement—the nega-
IAN SPANIER
tive and the positive—and don’t bounce

the bar off your chest to initiate upward
barbell movement,” Mathews says.
AGILITY LIKE
AGILITYLIKE
SPIDER-MAN
Mathews included extra volume in
the plan so as to induce hypertrophy,
while the agility and speed work will
improve your coordination, ability to
accelerate, and teach your body how
to transfer your newfound super-
strength into dynamic movements.
Essentially it’s combining Spider-
Man’s nimbleness with Quicksilver’s
speed while offering a blend of the
Spider-Man
Hulk’s size and Wolverine’s cut phy- SPIDEY COMBINES HIS acrobatic ability with his
sique. In the end, you’ll have acquired
web-slinging skills to traverse New York City from roof-
new muscle, increased one-rep max,
and an improved pair of lungs that
top to rooftop. Luckily, his superhuman kinesthetic ability
will take you pretty far in any en- enables him to avoid injury despite getting tossed around
deavor you take on—super or not. by nearly every villain he’s faced, including Randy Savage
as Bone Saw McGraw in 2002’s Spider-Man.
SINGLE-
LEG
SHOULDER
BRIDGE
Keep your
grounded foot
planted at all
times and “drive
down into the
heel to…maxi-
mize the pos-
terior muscle
activation and
minimize quad
activation,” says
Mathews. “Use
your hands for
balance; all
PH O T O S 12 /A L A M Y; I A N SPA NIER
of the weight
BAR MUSCLE-UP
CLE should be in the
These are a little bit ea
easier than heel that’s on
muscle-upsups on rings (the bar is the floor.”
stable,
e, unlike the rings) but not
by a lot. They still require a ton of
upper-body strength and power.

SPEEDLIKE
SPEED LIKE
QUICKSILVER
KETTLEBELL
ELL SWING BUTTERFLY SITUP
“Russian swings
wings stop at the eyes “The butterfly leg position puts
and emphasize
hasize the hip p
pop and more emphasis
p on the abdomi-
hamstrings.
trings. By using an Am
Ameri- nals
als because it doesn’t allow yo
you
can
n swing, you go overhead an and to use
se the hip flexors [during the
not only work the hip pop and rep],” explains
xplains Mathews. “The
“
Quicksilver hamstrings but also the shoul-

ders,” Mathews says.
low-back support pad w
for butterfly situps a
was made
and enables
you to go all theewway back.”
FORGET USAIN BOLT.
Quicksilver’s superhu-
man speed allows him
to travel at speeds
exceeding the speed of
sound for hundreds of
miles without getting
tired! And his talents
don’t stop there. His
speed allows him to
PH O T O S 12 /A L A M Y; I A N SPA NIER
fly, create cyclones,

and run up walls and
across water. Take
that, Jesus.
Wolverine
MAYBE IT’S THE amaz-
ing drugs in Canada, but
Alberta’s Wolverine can
withstand nearly any-
thing—all the way down to
the cellular level—thanks
to his self-regeneration
abilities. His body, if
damaged or destroyed,
recovers far faster than
any of us mere mortals.
The guy rallied from a
gunshot wound, a sword
through the chest, and an
atomic bomb—in min-
utes! And don’t get us
started on poisons and
diseases—he’s immune.
These powers give Wol-
verine, who’s more than
100 years old, more en-
durance and slow down
the aging process. No
wonder Hugh Jackman
looks like he does after 17
years playing this guy.
efforts as the sum everything that

enters your system pre-, intra-, and
post-workout.
Time It Up
RECOVER LIKE WOLVERINE

RECOVERLIKEWOLVERINE After Wolverine gets through turn-
ing sentinels into confetti he enjoys
lighting a cigar and downing a brew
(presumably Labatt Blue). Adopt a
Odds are you’ll never be able to take diet,” notes Ryan Andrews, R.D., a different plan of attack. “After your
a bullet to the dome and walk away, strength and conditioning specialist workout, your muscles are primed
like Wolverine in 2003’s X2. But and a coach with Precision Nutri- to restore glycogen and protein
some of Logan’s other ultrarecovery tion. “That includes how much levels,” says Erica Giovinazzo, R.D., a
abilities can be achieved through food you’re eating, staying in tune CrossFit coach and nutritionist with
PHOTOS 12 /AL AMY
careful planning and meal prep. with your hunger cues, and follow- Brick CrossFit in Los Angeles. “Stick
ing a diet made up of high-quality, with lean, quick-digesting protein
Look at the Big Picture minimally processed foods.” In other sources, such as a protein shake,
“Pay attention to your overall words, think of your overall recovery chicken breast, egg whites, or fish.

“Give your body 30 to 60 minutes to in the animal parts humans don’t Lean on Leucine
recover so it can focus on digesting usually eat: tendons, ligaments, and This branched-chain amino acid
the nutrients,” she says. bones. Meat, dairy, and eggs provide helps to kick-start your muscles’
minimal amounts. The collagen in synthesis response, so you begin the
Go to Collagen our joints, tendons, ligaments, and recovery process faster, says Brad
The high levels of glycine in collagen throughout our body will not Schoenfeld, Ph.D., director of the
protein might help preserve your optimally repair itself after heavy Human Performance Lab at CUNY
joints during high-volume training intense training sessions. What’s Lehman College in the Bronx, NY.
periods. While there’s no recom- more, a study published in Cur- “Research has shown that there’s a
mended dose of glycine—an amino rent Medical Research and Opinion leucine threshold of about 2 to 3g
acid that supports collagen, tendon, concluded that after 24 weeks of that’s ideal for spiking a response
and ligament growth—diet alone supplementing with collagen hydro- post-workout,” he says. Foods high
most likely won’t provide a sufficient lysate, participants experienced less in leucine include chicken, soybeans,
amount since it’s most abundant activity-related joint pain. beef, nuts, seeds, fish, and beans.
Surprising Immunity Boosters

Three more ways to keep your immune system protected against nefarious pathogens.
THE GREAT OUTDOORS >> Spending SKIPPING MEALS ON OCCASION >> SOCIAL SKILLS >> A 2014 Carnegie
time in nature is one of the best ways to A 2014 study from USC found that Mellon study found that social
boost the immune system, according to fasting can protect the immune system support—like hugs—can reduce the
a University of Illinois meta-analysis of from damage while helping it regenerate chance of infection by up to 33%.
more than 21 studies. crucial immune cells.
What The Pros Wear!

World’s Best Workout Gear!
Schiek Sports
Congratulates Phil Heath
6x Mr. Olympia • 2011-2016
COMPETITION PLATINUM SERIES WRIST WRAPS KNEE
ELBOW SLEEVE WRAPS
POWER BELT LIFTING GLOVES • Made with breathable
• Heavy duty construction One year neoprene to expel
• 9mm thick & 10cm wide Suede Leather warranty
moisture & reduce
• Stainless Steel buckle skin irritation.
• Available in Single Prong (L6011) • Washable Schiek Line Black Line
CONTOURED or Double Prong (L6010)
• Easy-removal fins
(patented) • Made in the USA
LIFTING BELT • Priced at $69.95 • $19.95 each Black Line Schiek Line
• Comfortable hip-and-rib • Washable/Non-Bleeding
contour (patented) • Gel padding (palm and thumb)
• Patented conical shape • Ultimate grip just $34.95, LIFTING STRAPS
Blue Line Pink Line
• Patented closure system with wraps, $39.95
• Durable two-year warranty SCHIEK Rx • Women’s model - $34.95 3" Wide Heavyweight Cotton Elastic
Made in the USA
• 6” just $59.95 CROSS TRAINING LIFTING Schiek Line Black Line
• 4-3/4” only $54.95 KNEE SLEEVES Dowel style Wrist Supports 12" Wrist Wraps........ $17.95 $19.95
HOOKS shown above Only $22.95
• 4” women’s belt, $49.95 • PLUSH 5mm Neoprene • 1/4” thick – 24" Wrist Wraps........ $22.95 $24.95
• Proudly made in the USA for Superior Comfort 2-1/2” wide • Straps & wrist support all in one 78" Knee Wraps ........ $34.95 $39.95
and Amazing Support! padded wrist • Lasts 3 times longer than w/Velcro Closure........ $39.95 $44.95
Most scientific research • Available in Black or support other straps
suggests that weight belts can Hot Pink • Coated durable • Available with 11” strap or Blue Line Pink Line
help prevent back injuries! • Only $44.95/Pair ! 6” lock-on dowel strap 12" Wrist Wraps........ $22.95 $19.95
NEW
hooks for a secure grip
• Made in the USA • Proudly made in the USA 18" Wrist Wraps........ $24.95
• $44.95 • A deal at $24.95 24" Knee Wraps ........ $27.95
920 • 426 • 2676 800 • 772 • 4435 schiek.com • info@schiek.com • Call for a dealer near you Like us on Follow us on
Remember, You Get What You Pay For!

FOCUS LIKE PROFESSOR X

FOCUSLIKEPROFESSORX the hippocampus—which is where
you store your memories—while
decreasing the size of your amygdala,
the brain’s stress epicenter,” says
Julia Samton, M.D. Additionally, a
2016 Texas Tech University study
reported that a meditation modality
called Integrative Mind-Body Train-
ing can significantly improve your
immune function.
Crunch on More Kale

Eating vitamin K–rich foods, such as
spinach, collard greens, and kale, can
slow cognitive decline. A five-year
study tracked eating habits of 950
older adults and found that people
who ate one to two servings of veg-
gies per day had the cognitive ability
of a person 11 years younger than
those who consumed none.
Stop Pulling All-Nighters

After subjects in a Belgian study
stayed awake for 42 hours, scientists
used MRI scans to track mental
sharpness. As you’d expect, the more
sleep deprived the subjects were,
the more their cognitive abilities
declined. Above all, researchers
stressed that it’s not so much how
Professor X much you sleep, but how much
you’ve been awake that can cause
WHEN YOU HAVE a Ph.D. in genetics, biophysics, psychol- the decline.
ogy, and anthropology, and an M.D. in psychiatry, your
Get a Hobby
brain must be functionally pretty good. Don’t think about
A four-year Mayo Clinic study
lying to him because he can read minds and even project found that regularly engaging in a
his own thoughts into your mind. And if you cross him, hobby, such as playing board games,
Professor X can simply induce mental paralysis, loss of painting, or woodworking, lowered
memories, even amnesia. On second thought, I’m sure we the risk of cognitive impairment in
all have times we’d like to forget… elderly subjects.
Try Ginkgo Biloba

A study in the journal Human
Professor Charles Xavier didn’t these brain-boosting tips can help Psychopharmacology found that
become head X-Man because he you get your mind in top condition: subjects taking ginkgo extract were
could deadlift a ton of weight. It was better able to recall info than those
PHOTOS 12 /AL AMY
Chuck’s ginormous think muscle Chill Out taking a placebo. However, don’t rely
and psionic powers that gave him “Meditating everyday for 10–20 on it to give you a midday energy
his edge. For those of us not blessed minutes has been shown to increase boost, as results vary on its effective-
with Professor X’s super abilities, certain areas of your brain, namely ness to provide that benefit.
8 WEEKS TO A SUPERBODY
8WEEKSTOASUPERBODY
ROW
Powerful,
ful, co
complete reps are actu-
ally more ususeful than quick ones,
even in a ra
race. Lean forward and
let the chain recoil fully into the
chamber.
ber. TThen extend your legs
and row the handle to your chest.
POWER CLEAN
WEEK PERCENTAGE REST
1&2 60% 60 sec.

3&4 65% 90 sec.
5&6 70% 105 sec.
7&8 75% 120 sec.
DAY 1
Complete three rounds of the warmup.
WARMUP EXERCISE REPS
Dive Bomber Pushup 5

Single-leg Shoulder Bridge 5
EXERCISES
Percentages Pullup 5
Back Squat
Base the percentages below off of 95% of Situp 10
Bench Press your true 1-rep max. Test your 1RM at the
beginning of the progam, and again after Air Squat 15
Military Press
eight weeks.
Deadlift EXERCISE SETS REPS REST
DEADLIFT/BENCH/BACK SQUAT
Thruster WEEK PERCENTAGE REST Back 5 5 60 sec.
Power Clean Squat
1&2 60% 60 sec.
Barbell Row 4 12 45 sec.
Split 3&4 70% 90 sec.
Romanian 4 10 45 sec.
DAY FOCUS 5&6 75-85% 105 sec. Deadlift
1 Lower Body 7&8 80-85% 120 sec. Neutral Grip 4 10 45 sec.
2 Speed work, Agility, Mobility Low-row
MILITARY PRESS/THRUSTER
Leg Extension 3 10
3 Upper Body
WEEK PERCENTAGE REST Superset with
4 Rest Leg Curl 3 10 60 sec.
1&2 55% 60 sec.
5 Full Body Straight-leg 4 12 30 sec.
3&4 60% 90 sec. Raise
6 Plyometrics, Unilateral Explosion
IAN SPANIER
drills, Mobility 5&6 65% 105 sec. Bicycle Pedal 4 20 30 sec.

7 Rest 7&8 65+% 120 sec. Crunch 4 20 30 sec.

DAY 2 EXERCISE SETS REPS REST DAY 6
Complete three rounds of the warmup. Bench 5 5 60 sec. Complete three rounds of the warmup.
WARMUP EXERCISES REPS Press WARMUP EXERCISES REPS
Walking High Kick 10 yds Incline DB Flye 4 10 Walking High Kick 10 yds
Superset with
Walking Samson Stretch 10 yds Incline DB Walking Samson Stretch 10 yds
Press 4 10 60 sec.
Walking Lunge 10 yds Walking Lunge 10 yds
Military Press 5 5 60 sec.
Bear Crawl 10 yds Bear Crawl 10 yds
J Press 5 8 60 sec.
EXERCISE SETS REPS REST Plyometric 4 8-12 EXERCISE SETS REPS REST
Treadmill Jog 1 3:30 min 30 sec. Pushup
(5% Superset with 12-inch-high 5 10 yds 30 sec.
incline) Pushup 4 10 60 sec. Forward
Hops
Treadmill 5 20 secs 40 sec. Hanging Leg 4 12 60 sec.
Sprint* run (7% Raise Single-leg 4 10
incline) Lunge jump
Butterfly Situp 4 25 60 sec. Superset with
Treadmill 5 15 sec. 45 sec. Single Leg 4 10 30 sec.
Sprint*
Sprint run (10%
incline)
DAY 4 Lunge*
Box Jump 4 15 45 sec.
Treadmill 5 10 sec. 50 sec. Rest (24-inch)
Sprint* run (12%
incline) Burpee 4 10 30 sec.
DAY 5 Single- 4 10 60 sec.
Treadmill Jog 4 2 min.
0% 30 sec. Complete three rounds of the warmup. leg Box
incline Jump**
Jump
WARMUP EXERCISE REPS
Row 1 1 min. 2 min. Squat 4 10

Dive Bomber Pushup 5 Jump
Intervals sprint recovery
Single-leg Shoulder Bridge 5 Superset with
High Knee 4 20 yds 30 sec. Body- 4 10 60 sec.
Drill Pullup 5 weight
Squat
Karaoke 4 20 yds 30 sec. Situp 10
Seated 1 60 sec. 30 sec.
Side Shuffle 4 20 yds 30 sec. Air Squat 15 Hurdler (each
Back Pedal 4 20 yds 30 sec. Stretch side)
Pigeon 1 60 sec. 60 sec. EXERCISE SETS REPS REST IT Band 1 60 sec. 30 sec.
Stretch Stretch (each
Deadlift * 5 5 60 sec. (Diagonal side)
Lizard Pose 1 60 sec. 60 sec. Stretch)
Pullup 4 8-12 45 sec.
Couch Stretch 1 60 sec. 60 sec. Triangle 1 60 sec. 30 sec.
Thruster 5 5 60 sec. Pose (each
*These sprints should be at or near full side)
Lat Pulldown 4 10 60 sec.
speed and performed one into the other
with only the prescribed rest. Power Clean 5 5 60 sec. *Perform the superset on the left leg
then immediately on the right leg before
Kettlebell 4 15 60 sec. resting 30 seconds.
Swing **Perform 10 jumps onto a 12- to 20-inch
DAY 3 Muscle-up 4 2-8 60 sec. box off your left foot, landing on both
feet. Immediately perform 10 reps off
Complete three rounds of the following V-up 4 15 30 sec. your right foot.
exercises as a warmup.
Oblique 4 15 30 sec.
EXERCISE REPS
Crunch (each DAY 7
Dive Bomber Pushup 5 side)
Rest
Single-Leg Shoulder Bridge 5 Feet-up 4 20 30 sec.
Crunch
Pullup 5
*Substitute: Snatch-grip Deadlift
Situp 10
Air Squat 15
G E T S U PE R SH R E DDE D
THE 4-WEEK WOLVERINE

WORKOUT > Get jacked like Hugh Jackman by
following the training routine he used
to prep for 2013’s The Wolverine.
DIRECTIONS DAY 1
The main lifts in this four-week plan are based off a percentage of your one-rep max (1RM) EXERCISE SETS REPS
in that lift, and the percentage changes each week (see the percentage chart to determine
what weight you should use). Rest 2½ minutes between sets of the first exercise for each Bench Press* 4 5/4/3/10
day and one minute between sets of every other exercise that day. Perform flexibility, Dumbbell 4 10
static stretching, and foam rolling at the end of each session. Shoulder Press
Behind-the- 4 10
neck Press
Cuban Press** 4 10
Triceps Dip 4 10
SUPERSET WITH
Lateral Raise, 4 12
Front Raise,
Rear-delt Flye,
Overhead
Press***
*See percentage chart.

**Hold a barbell with a wide, overhand grip and
let it hang at your waist. Bend your arms so that
your elbows form 90-degree angles, then rotate
your forearms back until the bar is overhead.
Press up to lock out your elbows, then reverse
the motion to return to the start.
***Four movements back to back, then rest for
60 seconds.
DAY 2
EXERCISE SETS REPS
Back Squat* 4 5/4/3/10
Front Squat 4 10
45-degree 4 10
Single-leg
Leg Press**
Calf Raise 4 12
SUPERSET WITH
Hanging 4 12
Leg Raise
PHOTOS 12 /AL AMY
Ab Wheel 4 10
Rollout
**Four sets on each side.
DAY 3 BENCH
PRESS
EXERCISE SETS REPS Lie on a flat bench
and grasp the bar
Weighted Pullup* 4 5/4/3/10 slightly wider than
shoulder width.
One-arm Dumbbell 4 10 Lower the bar to
Row your chest with
your elbows slight-
Body-weight Row 4 10 ly tucked. When
the bar touches
Incline Dumbbell 4 10 your chest drive
Curl your feet into the
floor and press
Zottman Curl, 4 8 back up.
Cross-body Curl,
Pronated Curl **
**Perform all three movements back to back,
then rest for 60 seconds.
DAY 4
EXERCISE SETS REPS
Incline Dumbbell 4 6+6

Bench Press *
Dumbbell Bench 4 6+6+6
Drop (3 inclines) **
Cable Flye (high 4 10
to low)
Close-grip Bench 4 10
Press
Triceps Pushdown, 4 8
Triceps Dip, PERCENTAGE CHARTS
Narrow-grip FOR MAIN LIFTS
Pushup ***
PERCENTAGES FOR WEEK 1 (5 REPS)
*Dropsets
**Start on a steep incline, perform six reps,
reduce incline; perform another
six, then go flat for the final six reps.
***Perform all three movements back to back,
then rest for 60 seconds. SET 1 SET 2 SET 3 SET 4
PERCENTAGES FOR WEEK 2 (4 REPS)
DAY 5
EXERCISE SETS REPS SET 1 SET 2 SET 3 SET 4
Deadlift* 4 5/4/3/10 PERCENTAGES FOR WEEK 3 (3 REPS)

Romanian 4 10
Deadlift OVERHEAD PRESS
Grasp the bar just outside
Zercher Squat 4 12 shoulder width and hold it
at shoulder level with your
Weighted 4 10 SET 1 SET 2 SET 3 SET 4 forearms perpendicular to
Incline Situp the floor. Squeeze the bar and
PERCENTAGES FOR WEEK 4 (10 REPS) brace your abs. Press the bar
Barbell 4 20 overhead, pushing your head
Landmine forward and shrugging your
traps as the bar passes
Press**
your face.
**Alternate sides, 10 each side. SET 1 SET 2 SET 3 SET 4
G E T S U PE R SH R E DDE D
ONE-ARM DB ROW
Keep your shoulders level with the floor
and pull the weight to your ribs in a sawing
motion. Retract your shoulder blade and
squeeze your lat as you row. Your elbow
should point behind you, not up to the ceil-
ing, at the top.
FRONT SQUAT
Grasp the bar with hands shoulder-width
apart and raise your elbows until your
upper arms are parallel with the floor. Let
the bar rest on your fingertips, step back,
and set your feet at shoulder width with
your toes turned out slightly.
LATERAL
RAISE
Hold a dumbbell in
each hand at your
sides. Raise the
weight up and out
90 degrees until
your arms are par-
allel with the floor.
AB WHEEL ROLLOUT
Kneel on the floor with your
shoulders over the ab wheel.
Brace your abs and extend
your arms in front of you,
rolling forward until you feel
your lower back is
about to sag. Roll
the bar back.
INCLINE DUMBBELL
BENCH PRESS
Set an adjustable bench to a
30- to 45-degree angle and lie
back against it with a dumbbell
in each hand. Hold the weight
at shoulder level and press the
dumbbells from chest level to
straight overhead.
ROMANIAN
DEADLIFT
Lower the bar until it’s a few
inches below your knees.
With a straight back, ex-
plode your hips forward and
lift the weight up until you’re
standing upright.
DEADLIFT
With your feet hip-width apart,
grasp the bar just outside your
knees. Drive your heels into the
floor and pull the bar up along
your shins until you’re standing
straight with the bar out in front of
your thighs.
EDGE
STAR POWER TRAIN LIKE... ASS KICKER ARNOLD CLASSIC
After 50 years of acting, Ernie Stuntman turned leading man Alain Stephen Lang is Hollywood’s Titans of arm wrestling come to Columbus,
Hudson is bigger than ever, p36. Moussi of Kickboxer: Retaliation, p38. toughest old bastard, p42. OH, for over-the-top action, p50.
5 6 7
10
13
11
12
M&F 1Cheat 5 9
Best Movie That Will Best Movie Best Movie
Make You Want to About the Election: About Protein:
on Angelina Jolie: THE PURGE: CHICKEN PEOPLE
ALLIED (MARION ELECTION YEAR
Oscars
COTILLARD)
6 Best Movie 10 Best Tandem:

KEY & PEELE
2 Best Confrontation:
BATMAN V
That Sounds Like
a Porno but Isn’t:
(KEANU)
SUPERMAN:
DAWN OF JUSTICE
WEINER
11 Sexiest Sociopath:
MARGOT ROBBIE
It’s hard to see a flick when
3 Best Bare-Knuckle 7SKARSGARD
Best Jungle Body:
ALEXANDER
(SUICIDE SQUAD)
you’re spending so much

time pumping iron. With the
Fight Scene:
JASON BOURNE (THE LEGEND
OF TARZAN)
12 Best Movie
About Steroids:
SAUSAGE PARTY
Oscars this month, here are 4 Best Movie About
Olympia Weekend:
FANTASTIC BEASTS 8 Best Movie About a
13 Best Video
M&F’s picks for the best AND WHERE TO
Boring Occupation:
THE ACCOUNTANT
Game Adaptation:
ASSASSIN’S CREED
movies of 2016. FIND THEM
FEBRUARY 2017 MUSCLE & FITNESS 35

EDGE STAR POWER
Big Ern
Hudson stays
in shape at 71
by focusing on
body-weight
exercises and
a clean diet.
After working in
Hollywood for 50 years,
ERNIE HUDSON is
working out more to
stay strong onscreen.
BY JASON STAHL
GHOSTBUSTERS ALUM Ernie

Hudson is working harder today
than he ever did taking down Gozer.
In 2016, the 71-year-old—who looks
20 years younger—was on the road
for 50 out of 52 weeks to film three
TV shows in New Mexico (Graves),
Los Angeles (Grace and Frankie),
and Chicago (APB), as well as
traversing the country for speaking
engagements and visiting his family
in New York and Minneapolis.
Regardless of all his travels and
work, Hudson finds time to fit in a
healthy lifestyle.
“I’ve got a gym at the house and
a trainer in L.A.,” says Hudson,
“but I haven’t been able to be in
one location.” the weight off comes with age—he’s happy with it, and then this billion-
Still, the lack of consistency poses currently 222 pounds and would like aire who loses a friend to a shooting
no challenge for the former Marine, to get down to 210. He’s tightened up comes in. Everybody is skeptical,
who pumps out “at least 100 to 150” his diet, eating more whole foods like but there’s a part of him that feels
pushups across three sets. On the vegetables and lean proteins and like, What if it could work? My job is
other days, Hudson squats. While avoiding processed foods like refined making sure he doesn’t go too far.”
traveling, Hudson jumps rope and breads and pasta. “If we had a hand Part of the advanced technology to
fits in crunches or planks in his in it, it’s probably screwed up,” combat the corruption, police
hotel room. He’s also besotted Hudson says. shootings, and cover-ups include
with his Fitbit, trying The former warden on drones, better Tasers, and an app
to achieve his 10,000- Oz, Hudson will take on that replaces the old 911 system.
step daily milestone. TUNE IN his latest role in Fox’s While filming APB, and all his other
Despite all the APB premieres new drama APB. The shows and movies, Hudson can be
activity, Hudson does Feb. 6 show, inspired by a found walking around the set in
admit that it’s difficult on Fox New York Times article between takes. He also walks around
to fend off Father Time. at 9 p.m. about a wealthy all the airport terminals rather than
“I used to be able to EST. entrepreneur in New indulge in the free snacks at the
jump, like, five feet. Now Orleans who used his first-class lounges. It’s been paying
my legs only come off the own money to start a off, too, as Hudson shows no signs of
ground about a foot. I see it in high-tech police force, takes calling “cut” on his acting career.
my friends. You go back to your high place in crime-riddled Chicago, with “I certainly don’t want to be in bad
school reunion, and you go, ‘Holy Hudson playing the about-to-retire health because of something I didn’t
shit, what happened?’” Capt. Ned Conrad. do, or suddenly I’m weighing 350
Hudson’s midsection does have “I worked in the old system for pounds and I’ve got to walk around
some paunch, but struggling to keep years, learned the politics, not really with an oxygen tank,” Hudson says.
36 MUSCLE & FITNESS FEBRUARY 2017 MICHAEL BECKER

LIMITED-TIME BONUS SIZES
A NEW ERA IN
PREMIUM
WHEY
HAS BEGUN
From the biggest name in performance
protein comes a new, superior 100% whey
protein formula – NITRO-TECH® 100%
WHEY GOLD. It features fast-absorbing
whey peptides for a powerful insulin spike
and superior amino acid uptake. Each scoop
serves up 24g of cold-filtered, ultra-premium
protein, 5.5g of BCAAs, and 4g of glutamine
and precursor. Plus, this 100% whey formula
contains no added active ingredients or
24g
inferior fillers. All this in a formula your
taste buds and muscles will love!
Protein
5.5g
BCAAs
• Featuring whey peptides & isolate
as primary protein sources
• Superior amino acid profile for improved
4g
Glutamine &
muscle protein synthesis & recovery
• An award-winning taste you’ll love
Precursor
• Limited-time bonus of up to 1 lb. FREE
GLUTEN
FREE
20% FREE
WITH OUR 6 LB. BOTTLE
Get 6 lbs. of NITRO-TECH®
100% WHEY GOLD premium protein
for the price of 5 lbs.
1 LB. FREE
NITRO-TECH® Other 100%

100% WHEY GOLD Whey Proteins
ULTIMATE MUSCLEBUILDING RAPID ABSORPTION SUPERIOR PROTEIN
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales
2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016 MUSCLETECH.COM
EDGE TRAIN LIKE...
A Stuntman
ALAIN MOUSSI went from stuntman to
SWIMMING
leading man in the Kickboxer reboot. “I swim 50 meters, or two laps,
BY ANDREW GUTMAN underwater,” Moussi says. “I have
YOU’VE SEEN ALAIN MOUSSI in such films as X-Men: Days of Future to do fight scenes for hours, so that
Past and X-Men: Apocalypse—you just didn’t know it was him. The 35-year-old kind of training keeps me going for
Canadian stuntman, who’s done stunts for Hugh Jackman and Henry Cavill, longer. Now I can do longer sequences.
now moves into the spotlight to play Kurt Sloane in the next installment of the We’re talking about a three- to four-
Kickboxer reboot. Here’s how he kicked his training into high gear for the role. minute sequence with no cuts. That’s
a long time.”
SCHEDULE Olympic lifts, compound exercises— RECOVERY

Moussi trains five days per week. like the bench press, deadlift, and “I stretch for a good 10 to 15 minutes
Three days are dedicated to martial squat—and a lift with “consequences,” after every workout,” says Moussi.
arts and two are for weight training. such as a pistol squat on a Bosu ball “It’s not necessarily deep stretching,
that transitions to a kick. He finishes just enough to loosen everything up.
CURRENT TRAINING with a body-weight circuit followed Later in the evening I’ll follow the
“The goal is to find a balance between by more stretching and a proper same routine.” Moussi will run through
intensity and proper technique to cre- cooldown to begin the recovery a basic routine of arm, leg, and
ate the ultimate human performance process. shoulder stretches.
machine,” says Moussi’s strength and
conditioning coach, Phil Hurtubise,
CEO and founder of IPG Wellness
Services. “He follows a fitness regi- DAVID VS.
men, for six to eight weeks [at a time],
GOLIATH
called a training phase, which varies TUNE INon
Moussi takes
and is dependent on his overall goal.” 6'9", 395-pound
Moussi’s routine starts with light Hafþór Björnsson
cardio, hard intervals, foam rolling, in the forthcoming
and mobility drills. Then he performs movie Kickboxer:
Retaliation.
“Now it’s all about my own look,

and that’s what I work on, like,
‘What’s the kind of look that I
want for the film?’ ”
38 MUSCLE & FITNESS FEBRUARY 2017 BOBBY QUILLARD

THE SUPERIOR
BAKED
PROTEIN BAR AMAZING TASTE, MORE PROTEIN,
FEWER CARBS THAN THE OTHER GUYS
NITRO-TECH® CRUNCH is a gourmet,

high-performance protein energy bar from
MuscleTech®. With a crunchy exterior and
baked, soft cookie center, it’s a sensation
your taste buds will love. Satisfy your sweet
tooth with six mouthwatering flavors that
are jam-packed with 22g of protein and 5g
of fiber, and are gluten free. For clean
protein and high performance, grab
NITRO-TECH® CRUNCH!
22g
Protein
5g
Fiber
SOFT
BAKED
CENTER
COMING SOON!
Indulge your taste buds and
muscles with a sensational
new flavor:
Available in these mouthwatering flavors:

Cinnamon Cookies and Chocolate Chocolate Birthday
Bun Cream Peanut Butter Chip Cookie Cake
Dough
ON-THE-GO MUSCLEBUILDING GLUTEN FREE IRRESISTIBLE FLAVORS
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
EDGE TRAIN LIKE...
WARMUP
DIET Moussi performs intervals on the BARBELL COMPLEX
stationary bike and rowing machine.
Breakfast is toast with He then stretches and foam rolls his EXERCISE SETS REPS
peanut butter and a body before hitting the weights. Barbell Hang 4 8–12
banana, plus Greek Clean
yogurt with granola.
Lunch is chicken Barbell Push 4 8–12
Press
with a sweet potato
and broccoli. For snacks, Barbell Back 4 8–12
Moussi likes avocados and Squat
cheese. Dinner is salmon, Flat Dumbbell 3 40 reps
veggies, and rice; and eggs Bench Press w/40 lbs, 50
with veggies are reps w/50 lbs,
his late-night snack. Fruit is 60 reps
w/60 lbs
eaten post-workout and CONSEQUENCE
as dessert. Box Jump 3 10
SELLING A HIT Prowler Push 1 300 lbs

for 50 yards
“Precision is really important because
I have to be able to hit [my mark]
without hitting my fellow actors or
stuntmen. In some scenes we set it up
to hit in the face, but it’s like a tap that
looks like a big hit. You have to have
that maximum control and accuracy
to be able to do that, so I work on that
a lot,” says Moussi, who trains his
accuracy by kicking targets off still
bags, hitting pads with his trainer, and
kicking pads with one leg while stand-
ing on a Bosu ball. “I’m able to do a lot
of sequential kicks, which I could do
before, but now I’m way more stable
when I do them.”
MORPHING PHYSIQUE
As a stuntman, Moussi would set
himself apart by matching the lead’s
physique. “You’re like a chameleon
when you’re doubling. For Henry
Cavill, I had to grow my chest more,
I had to stay very lean so my abs
would show,” says Moussi.
His most challenging role BODY-WEIGHT
was to double as Hugh THE FINISHER
Jackman. “I
had 3½ weeks to
KICKER Perform one to three rounds with no
rest between exercises.
Swimming as well
gain 10 pounds. I as stretching twice EXERCISE REPS
was training twice a day have helped
per day, five days Moussi increase Pullup 5
a week, with one muscle endurance, Chinup 5
workout on Sat- mobility, and
flexibility. Burpee 10
urdays. Now it’s all
about my own look, and Medicine Ball Slam 10
that’s what I work on, like, Reverse Crunch 20
‘What’s the
kind of look that I want V-up 20
for the film?’ ”
40 MUSCLE & FITNESS FEBRUARY 2017 BOBBY QUILLARD

BUILD MORE
MUSCLE
BOOST STRENGTH & PERFORMANCE
NITRO-TECH® is a staple in any supplement

stack and is trusted by elite athletes around
the world. It features whey isolate and
peptides for rapid absorption, and each
scoop delivers 30g of the premium protein
you need for optimal gains.The combination
of core ingredients in this science-backed
formula helps build 70% more lean muscle
compared to regular whey protein alone.
Plus, it’s low in fat and available in nine
delicious flavors, including Cinnamon Swirl
and Toasted S’mores. It’s a protein with
a taste you can’t resist.
• Enhanced with creatine
30g
Protein
• Easy to mix & digest
• Multi-phase filtration technology,
for less fat, lactose & impurities
3g
Creatine
• Amazing taste
6.9g
BCAAs
70% Better Than Whey1
Lean Muscle Gained (lbs.)
5.3g 10 8.8 lbs.

8.8 LBS
Glutamine
8
& Precursor
OF LEAN
6 5.1 lbs.
MUSCLE
4
0
NITRO-TECH® Whey Placebo
AVAILABLE FLAVORS:
• Milk Chocolate • Mocha Cappuccino Swirl
• Vanilla • Decadent Brownie Cheesecake
• Strawberry • NEW Cinammon Swirl
• Cookies & Cream • NEW Toasted S’mores
• Vanilla Birthday Cake
SUPERIOR MUSCLEBUILDING BEST-IN-CLASS FORMULATION AWARD-WINNING FLAVORS
1
Leading university research published in the International Journal of Sport Nutrition and Exercise Metabolism showed that subjects using the core
ingredients in NITRO-TECH® gained 8.8 lbs. of lean muscle in 6 weeks compared to subjects who used regular whey and gained just 5.1 lbs.
EDGE OLD-SCHOOL ASS KICKER SEAN HYSON
is the senior content
strategist for onnit.com
M&F: You’ve played a

STEPHEN lot of soldiers. Do you
LANG as identify with military heroes?
former
LANG: I’ve always had a bent toward
assassin
Waldo in Into military history—I guess because I
the Badlands. was part of the post–World War II
generation. At the core of military
service are qualities that are really
important human qualities, like grit,
fiber, and fortitude. Beyond Glory
[the play that Lang adapted and
performed in, in which he plays eight
Medal of Honor recipients] took it to
a deeper place for me personally. It’s
an examination of why one man is
compelled to go above and beyond
the call of duty when others are not.
How did you get interested

in weight training?
I was impressed by Jack LaLanne.
He gave me an awareness of
bodybuilding and fitness. I guess
his audience was housewives, but I
liked his spirit. I’ve been weight
training from ’69, since I was in
college. It’s its own kind of medita-
tion. Lifting is a very personal and
interior pursuit. And I admit to
vanity, but it’s a professional
thing, too. I need to look good in
my profession. The older I get the
more vital it is.
How has your training

changed over the years?
I like to stay between 150 and
160 pounds—my body fat is around
10%. When I did Avatar, I needed
to be big; I got to 190 for that,
bench-pressing 250. That
The Colonel
was a lot for me, and that did it for
my shoulder. After my shoulder
broke down I began to integrate
yoga into what I was doing. I did so
much the first year I didn’t weight
train at all. Of course I overdid it
STEPHEN LANG is Hollywood’s go-to for with yoga. Now I’m on this quest to
playing tough old bastards. BY SEAN HYSON find this balance between weight
training and yoga. They can be
STEPHEN LANG IS a veteran of both the stage and screen. His complementary.
performances—which include playing Col. Quaritch in 2009’s Avatar and
The Blind Man in last summer’s sleeper hit Don’t Breathe—are memorable How do you structure
CARLOS SERR AO/AMC
for more than just his talent. The 64-year-old is always in tremendous your weight workouts?
shape and can often be found pushing plates at Equinox at New York I tend to do one muscle group
City’s Upper West Side. And with four more Avatar sequels in the works, a day, and I do three exercises
Lang will need to maintain his workouts to join the ranks of Hollywood’s for a muscle. So if I’m doing biceps
ripped action star elder statesmen, like Arnold, Sly, and Mickey Rourke. I’ll do a curl, a hammer curl, and a

I TRAIN
FEARLESSLY
TO CARVE THE BODY I WANT
KEVIN ROY
WILDLAND FIREFIGHTER
@k_roy_bodybuilder
Read Kevin’s story at
MUSCLETECH.COM
ATTACK YOUR NEXT WORKOUT WITH

AMERICA’S #1 SELLING WEIGHT LOSS
SUPPLEMENT BRAND
Like Kevin, you’re fearless when it comes to perfecting
your body. With intense training and advanced
supplements for weight loss, you get the results you
want. Hydroxycut® Next Gen features two cutting-edge
formulas that contain a unique combination of premium
ingredients, including C. canephora robusta for weight
loss. Experience the truly amazing results!
400mg 2,000mg
Premium
C. canephora
robusta 95% CLA
95%
Hydroxycut Hardcore® Hydroxycut® CLA Elite 100mg 500mg

L-Carnitine
-
Coleus Extract
Next Gen Next Gen L-Tartrate
To deliver powerful weight loss, It delivers premium 95%
Hydroxycut Hardcore® Next CLA, the purest form of CLA 25mg 500mg
Gen contains C. canephora available, plus L-carnitine Ophiopogon Garcinia
japonicus indica
robusta. It also contains caffeine L-tartrate, Garcinia indica and
for energy, plus a never-before- raspberry keytones. With the
seen combination of ingredients addition of C. canephora robusta 290mg NO
for the most extreme sensory for weight loss, this unique Caffeine CAFFEINE
A
experience. formula has everything you are
*Per serving *Per 2 servings
looking for.
Subjects taking the key ingredient (C. canephora robusta) in Hydroxycut Hardcore®
Next Gen lost 10.95 lbs. in 60 days with a low-calorie diet, and 3.7 lbs. in an 8-week
study with a calorie-reduced diet and moderate exercise.
POWERFUL WEIGHT LOSS FULLY DISCLOSED LABEL RESEARCHED KEY INGREDIENT
Based on AC Nielsen FDMx sales data for Hydroxycut¨ caplets.

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
EDGE OLD-SCHOOL ASS KICKER
reverse curl. I’ll do 20 to 30 sets Clockwise: Lang

and really get into the muscle. I practicing with a
homemade grip
start heavy and back off as I go. trainer; as
I’ll do one warmup set with a Col. Quaritch in
Avatar; and
moderate weight and from there go The Blind Man in
into my heaviest set. I might start Don’t Breathe.
with 45 pounds in each hand and
then go down to what might be a
negligible weight. I might go to
12½ pounds for concentration curls “I’m on this quest to find this balance
C O UR T E SY O F S T EPHEN L A N G; AT L A SPI X /A L A M Y; A F A RC HI V E /A L A M Y
and really try to think my way into between weight training and yoga. They
the muscle. If you do enough reps, can be complementary.”
it feels heavy [laughs].
What’s the secret to weight

training for older guys?
Work with low weights and high not. I try to have a protein shake Breathe is a badass veteran,
reps. Leave your ego in your locker. every day. I shove a fistful of kale but he also happens to be
I’m not 20, but that doesn’t mean I’m into every shake. completely blind. I’m playing a
not as strong and fit and energetic character now on Into the
as I can be. I eat pretty much Are you worried about being Badlands [on AMC]—he’s a badass
whatever I want but I eat con- typecast for your physique? assassin, but he’s confined to a
sciously. I know that if I eat Nah. But if one has to be typecast, wheelchair. So I hope I’m not
something bad I’m going to pay the there are worse things to be playing the same character with
price for it, and that helps me typecast as than a tough, old different disabilities [laughs]. I
decide whether I’m going to eat it or badass. The guy I played in Don’t don’t feel like I am.

BEST PRE-WORKOUT
MORE AND
EXPLOSIVE
THAN EVER!
Nine years ago, MuscleTech® researchers
redefined the pre-workout category. Now
they’ve done it again with VaporX5™
Next Gen – the ultimate pre-workout
experience! This powerful 5-in-1 formula
contains the research-backed ingredient
3g
Creatine1
Nitrosigine® to increase plasma nitric
oxide levels for powerful pumps.
VaporX5™ Next Gen delivers explosive
energy, an intense sensory experience,
2.5g
Betaine1
enhanced strength and performance,
plus scientifically proven musclebuilding
power! So build more muscle and crush
3.2g
Beta-Alanine1
through every rep with VaporX5™ Next
Gen! Try it today!
1.5g
Nitrosigine®1
1
Per 2 scoops
ALSO AVAILABLE: NEW!

THERMO INTENSITY METER Ultimate Neurosensory Experience
VaporX5™ RIPPED VaporX5TM Next Gen utilizes Explosive Energy & Endurance
This powerful formula combines state-of-the-art thermo-
more than just pre-workout and sensory activated inks on the label, Researched Musclebuilding Power
ingredients to deliver a truly complete which respond to touch.
experience unlike anything you’ve Watch it change color based Muscle Strength & Recovery
tried before! on your intensity level!
Intense Pumps & Performance
ALSO AVAILABLE: NEW!

AVAILABLE IN 3 DELICIOUS FLAVORS:
SPECIAL FUNNEL SCOOP
VaporX5™ NEURO TM
VaporX5 Next Gen provides you with a
This potent formula delivers a supercharged brand-new funnel scoop. It allows you to
neurosensory matrix, powerful pumps and measure out the powder and easily
scientifically tested musclebuilding power, dispense it for on-the-go convenience!
plus extreme energy to get you amped up Only available in VaporX5TM Next Gen
Blue Fruit Icy
for your toughest workouts! and VaporX5TM Neuro formulas. Raspberry Punch Rocket TM
Fusion Blast Freeze
EXTREME ENERGY & SENSORY INTENSE PUMPS ENHANCES STRENGTH
EDGE FIT BIZ
Well
Done
Michael Chernow,
restaurateur, TV host,
and co-founder of
the recovery drink
WellWell, serves
up tips for aspiring
entrepreneurs.
BY ZACK ZEIGLER
LIFELONG NEW YORKER

Michael Chernow opened his first
restaurant, The Meatball Shop,
in 2010. Five more locations
followed, and last year, he debuted
Seamore’s, a sustainable, local
seafood joint in downtown Manhattan.
“No matter what business you’re
in, your sourcing practices really
define who you are when it comes
to the product,” Chernow says. “At
The Meatball Shop, I became very
passionate about supporting local
farmers and doing our best to get
our beef, poultry, and pork as close
to home in the United States. And at
Seamore’s it became apparent to
me that I could make a stand for
what’s right and how we should be
getting seafood. It’s part of our
core values. Internally, it’s some-
thing that we believe wholeheart-
edly in. It’s something that we are Lululemon, and a reason to venture benefits me. So [the WellWell team]
hoping to make an impact with into another business—the recovery created a recovery beverage with
ROBIN MARCHANT/GE T T Y IMAGES
other people.” drink WellWell. ingredients that are proven to

Chernow’s passion for the kitchen impact inflammation problems.
eventually earned him a gig as a TV Why did you think the fitness
host on DIY network’s Food Porn, world needed WellWell? What advice can you offer
while his love of fitness scored him Few people consider recovery as aspiring entrepreneurs?
a body-fat percentage in the single part of fitness—myself as well. I You have to have a story and be
digits, an ambassador deal with don’t feel that taking days off able to tell that story. Also, you

I DUG DOWN DEEP TO
SURPASS
EVERY
OBSTACLE SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
Read Shane’s story at
MUSCLETECH.COM
AMINO BUILD® NEXT GEN & NEXT GEN

ENERGIZED – FOR LIMITLESS POSSIBILITIES
Resilience like Shane’s doesn’t come along every day, but
when it does, it needs to be talked about. With the help of
Amino Build® Next Gen and Amino Build® Next Gen Energized
in your program, your goals can become reality! These are the
most advanced muscle- and performance-enhancing BCAA+
formulas from MuscleTech®. They help increase strength, build
muscle and boost endurance. And on days you’re struggling to
find the energy to continue, Amino Build® Next Gen Energized is
enhanced with naturally sourced, energy-boosting caffeine. It will
give you that extra kick you need to keep grinding. Amplify your
performance with Amino Build® Next Gen today!
3.75 lbs. Lean

Lean Muscle Gained (lbs.)
4
3.5 Body
3 Mass
2.5
Gained in
2
1.5 6 Weeks 8g
BCAAs
8g
BCAAs
1
0.5
0
Key ingredient in Placebo
4g
Leucine
4g
Leucine
Amino Build®
Next Gen
2.5g 2.5g
Study subjects using the same Betaine Betaine
clinical dose of betaine in Amino
Build® Next Gen put on 3.75 lbs. of 0mg 100mg
Caffeine
lean muscle in 6 weeks in leading Caffeine Naturally Sourced
university research published in
Per 2 scoops Per 2 scoops
the Journal of the International
Society of Sports Nutrition.
Test subjects Clinically shown Enhances

built 3.75 lbs. to boost strength endurance with
of lean muscle by 40% the first dose
ENHANCES STRENGTH BUILDS MUSCLE BOOSTS ENDURANCE
EDGE FIT BIZ FOLLOW WellWell on Facebook and
Twitter: @drinkwellwell; and follow
Michael Chernow: @michaelchernow
have to make people want to formula of fresh watermelon juice, That’s a full-time job.
listen. Ultimately, businesses and tart cherry, and lemon. I tasted it, Being an entrepreneur and taking
products and restaurants—it’s all and I was like, “Holy shit, man. This risks is really time-consuming.
about telling a story. Most people is incredible. Let me help you put a Most of the time, the reason why
love to tell stories and/or hear team together to grow this brand.” people don’t end up going forward
stories. If you don’t have a story, That’s exactly what happened. with it is because it is incredibly
you’re in big trouble. encompassing. It has to be
For people who part of your DNA. It’s
What’s WellWell’s story? can’t afford to like, you wake up in
There are just three ingredients in hire a PR agen-
RECOVER the morning, and
WellWell, and the ultimate goal is to cy, what’s the
WELL whatever you do,
The cherries in
make every ingredient biodynamic. key to getting WellWell provide you brush your
As we scale, we’re going to face word out about inflammation-fighting teeth, you wash
[sourcing] challenges, but we’re up their business? compounds, and the your face, you take
for the task because we believe I’m a pretty watermelon provides a shower, you get
that if we’re going to offer a natural outgoing dude, and I
a boost of vitamins dressed, you put on
A, B6, and C.
product, we want it to be the best have a big mouth, so I your shoes, and you
and the best of the best. made it my job to do as walk out of the house.
much networking as possible. Your business, as an entrepre-
How did the idea evolve? Before opening The Meatball Shop, neur, needs to be like that. That’s
[WellWell CEO] Sagan Schultz anytime I heard about an industry what it is. You don’t function
wanted to come up with a natural event, I was there. There was not a properly without putting in the
way to help aid his post-workout single industry event that went on work. It’s definitely not for every-
soreness, so he started doing in 2009 that I was not a part of in one, but it’s certainly incredibly
research and came up with a some way, shape, or form. rewarding and gratifying.
COURTESY OF FYI (2); COURTESY OF MICHAEL CHERNOW
FEEL THE CHERN

In addition to owning
the seafood-focused
Seamore’s and the
highly acclaimed
The Meatball Shop,
Chernow manages
his responsibilities
at WellWell as the
chief culture
officer. And the guy
finds time to stay
ripped.

THE WILL TO BE
BIGGER
THAN EVER
AJ SHUKOORI
IFBB PRO
@AJFitnow
Read AJ’s story at
MUSCLETECH.COM
MASS-TECH® EXTREME 2000 –

BECOME BIGGER THAN EVER!
For AJ, getting bigger means sacrifice,
determination and two scoops of MASS-TECH®
EXTREME 2000! It’s the ultimate 100% whey
protein mass gainer. A super-charged 5-in-1
formula for the extreme hardgainer, it’s a
scientifically superior formula to help build more
size and strength. Plus, it contains no inferior
protein sources and has proven musclebuilding
ingredients. MASS-TECH® EXTREME 2000 has
everything you need to bulk up, pack on muscle
and smash through strength plateaus.
SUPERIOR
5-IN-1 MASS
GAINER
FORMULA
80g
High-Quality
Protein1
8g
Anabolic Leucine1
10g
5X
BASED ON RESEARCH AT A LEADING
6.8 lbs.
Gains in Body Mass (lbs.)
7 AMERICAN UNIVERSITY
In an 8-week study, subjects consuming a Musclebuilding
6 Creatine
5 THE high-protein diet containing approximately
2,300 calories and performing a weight-
4
3
MASS lifting program added 2,000 calories (the
same amount found in one serving of 2,000
Calories1
2
1.3 lbs.
MASS-TECH® EXTREME 2000 combined
1 with 16 oz. of skim milk) to their regimen.
0
Calories in MASS-TECH®
EXTREME 2000 & skim milk
Control
The results were examined and, on
average, subjects gained 6.8 lbs. of mass
while control subjects gained 1.3 lbs.
400g
Multi-Phase
Carb Complex1
1
When mixed with 16 oz.
of skim milk.
EXTREME MASS GAINS EXPLOSIVE STRENGTH UNBEATABLE 5-IN-1 FORMULA
EDGE ARNOLD CLASSIC DON’T
MISS IT
See the Arnold Classic
Armwrestling Challenge
at the Arnold Sports
Festival in Columbus,
OH, from March 2–5.
More info: arnoldsports
festival.com
Armed Forces
ArmedForces
Titans of arm wrestling gather in Columbus, OH, for over-the-top action.
BY STEVE DOWNS
ORIGIN: WHAT: RULES: WHY IT’S COOL:

Ten years after the first This year will mark the Men and women compete There are few better
arm wrestling match in 20th anniversary of the separately in this double- examples of mano a mano
1952 in a Petaluma, CA, Arnold Classic Armwres- elimination tournament. competition than arm
saloon, journalist Bill tling Challenge. With 10 Due to time constraints, wrestling. You may not
Soberanes and Dave qualifiers worldwide, only only right-arm wrestling see guys and gals with
Devoto formed the World’s the best 100 men and takes place. Competitors right arms twice as big
Wristwrestling Champion- women on the planet stand at the table with as their left, but you will
ship. It aired on ABC’s Wide compete at the Arnold. shoulders square, hear the common phrase
C O UR T E SY O F A R N O L D SP O R T S FE S T I VA L
World of Sports for 16 The Arnold Challenge is gripping their opponent “Bring it to the table!”
years starting in 1969, then held on the Expo Main palm to palm, holding the to get you excited. And
Sly Stallone’s ’87 cult Stage in front of 20,000 hand peg on the table, while 35 to 45 is the best
classic Over the Top fans. In each of four bracing their legs. The age range for competi-
boosted the sport’s divisions for men and two goal is to pin the oppo- tors, the 155- to 176-
popularity. Arm wrestling for women, prize money nent’s wrist/hand to the pound defending 2016
returned to the limelight in will be awarded: 1st, touch pad. There is no Arnold champ, “Crazy”
2014 with the show Game $500; 2nd, $400; 3rd, time limit, but most bouts George Iszakouits from
of Arms on AMC. $300; 4th, $200. take less than 10 seconds. Canada, is 67 years old!

FROM EVERY WORKOUT, I WANT
EXTREME PUMPS
& MASSIVE GAINS
Santi Aragon
IFBB PRO
@santiaragon
Read Santi’s story at
MUSCLETECH.COM
FIRE UP YOUR WORKOUTS

WITH NEW naNOX9® NEXT GEN
For Santi, training isn’t just a part of life – it is life.
Success is what he seeks, and naNOX9® Next Gen is
what he takes. This revolutionary pre-workout is the
most powerful nitric oxide pill ever developed. It
includes scientifically dosed key ingredients that deliver
the most extreme pumps and vascularity, powerful
sensory effects and enhanced muscle performance! With
the help of rapid diffusion technology, naNOX9® Next Gen
allows you to experience lightning-fast results after
just one dose! Best of all, it’s non-stimulant, so you
can stack it with your favorite pre-workout for the
ultimate training session.
HOW naNOX9® NEXT GEN WORKS:
1.5g
Patented
Nitrosigine®
1.6g
Beta-Alanine
STAGE 1 STAGE 2 STAGE 3 STAGE 4
Nitrosigine® gets
absorbed into the
Newly formed NO
molecules rapidly
Enzyme GC
converts guanosine
Contractile reaction
within smooth muscle 150mg
Hawthorn
bloodstream, where diffuse from the triphosphate (GTP) cells of blood vessels
it increases plasma endothelium into to cyclic guanosine are decreased,
blood arginine levels, smooth muscle cells monophosphate enhancing vasodilation 100mg
rapidly increasing nitric that make up the blood (cGMP), which helps and muscle pumps! Choline
Bitartrate
oxide (NO) production vessel, activating the to signal smooth
*Per 4 caplets
key signaling enzyme muscle relaxation
guanylyl cyclase (GC)
EXTREME PUMPS ENHANCED VASCULARITY POWERFUL SENSORY
EDGE FEATS OF STRENGTH
STEP 2: Stand at a leg’s length

away from the target. With an
up-and-through motion, step
into the kick and strike the door
near the keyhole with the heel of
your foot. Aim to kick through the
door, not at it.
HOW TO
KICK STEP 3: Shift your body weight
toward the door to generate more kick
IN A
force. Repeat Step 2 until
the door collapses.
Next, get Your
Highness to MUSCLES
DOOR
safety. Then, ENGAGED
bid milady Quads, glutes,
adieu and hit hamstrings, core,
tibialis anterior
STEP 1: Make sure it’s an emer- the gym—unless (front of shin)
If you need to save gency, like a fire or a princess is in it’s an off day
need of being saved. Keep in mind obviously.
someone on the other
COURTESY OF EVERETT COLLECTION
that cops and firefighters only kick

side of a locked door down doors if they absolutely need
RECOMMENDED
from a fire (or if the to, and SWAT teams typically use a
EXERCISES
battering ram to break down a door.
door is talking smack), If you don’t have a ram handy but you
> For leg strength: Barbell squat, leg
press, single-leg or pistol squat
do this. BY JOE WUEBBEN still want to be a hero, start with a > For power development: Jump
squat, box jump, unilateral leg press
five-minute lower-body warmup performed explosively
routine. Kidding. Proceed to Step 2.
52 MUSCLE & FITNESS FEBRUARY 2017 I L LU ST R AT I O N S B Y M A R K N E R YS

COMPLETE SUSTAINED-RELEASE
8-HOUR
PROTEIN
FORMULA
PHASE8TM is a premium formula that
delivers 8 hours of protein power.
Featuring a 26g protein blend from
milk-derived sources, PHASE8TM
delivers amino acids to your muscles
for up to 8 hours. To support muscle
and strength gains, PHASE8TM is packed
with seven high-quality proteins –
including high biological value proteins
and sustained-release proteins. That’s
why this multi-phase formula is the
perfect post-workout, between-meal
and before-bed protein boost!
• Helps to amplify muscle size,

strength and recovery
• Contains half the fat of the

leading competitor
• No inferior protein sources (such

as brown rice and soy protein)
L0OK FOR THESE
26g
Protein
DELICIOUS FLAVORS:
5.6g
BCAAs
7
Milk Chocolate Vanilla
Different
Protein Sources
Strawberry Cookies &

Cream
INCREASE MUSCLE SIZE 8-HOUR ABSORPTION IMPROVE RECOVERY
INSTANT MUSCLE ABS & CORE RECOVERY CROSSFIT
A pushup you’ve never tried for a Save your spine by adding Despite being a lifelong breather, The classic WOD, Cindy, gets a
more stable core, p60. resistance to your situp, p62. you’re doing it wrong. Fix it, p68. muscle-building makeover, p70.
TRAIN
RA
BUILD MUSCLE, BURN FAT, PERFORM BETTER
Battle of
the Bands
Thinking of getting the band back together? Know which resistance bands
to use and how to use them for the best results. BY JO
JOEY
OEY WOLFE
EDGAR ARTIGA WHICH BAND TO USE

TRAIN BATTLE OF THE BANDS
RESISTANCE BANDS ARE MORE THAN just Performing
stretchy pieces of rubber. Not only are they effective band
pull-aparts
for getting in a full-body workout when time is short will warm
and equipment is sparse, but different bands can up your
enhance your flexibility and mobility and help you push shoulders.
past sticking points. Here’s a crash course on getting
the most from your bands.
WARMUP: VARIED RESISTANCE:

MINI BANDS LOOPED BANDS
Mini bands activate This band variety can help
your glutes, which helps assist with pullups and dips
prevent other muscles and move you past sticking
from coming into play points—weak portions of
during exercises like the lift—by increasing
deadlifts and squats resistance on compound
to compensate for movements to strengthen
mediocre glute activation. the weak area.
When to use: Before When to use: Before or
working sets, especially during a training session.
on lower-body days.
How to use: Step through SAMPLE EXERCISES
the loop and secure the Band-resisted Pushup:
mini band just above Wrap the band around your
the knees. upper back and hold each end
in your hands. Rep out your
SAMPLE EXERCISES pushups.
Lateral Shuffle: Stay in Pullup/Dip Assistance:
an athletic stance and keep Loop the band around a
tension on your glutes; don’t pullup/dip bar and place
allow your feet to touch. one foot on the looped band.
Split-stance Walk: Band-resisted Back
With one foot staggered, Squat: Loop two bands
walk forward while on either end of a barbell
maintaining a split stance. and secure the other end
Glute Bridge: Lie to the top of a squat rack
supine with your feet (pull down) or to heavy FUNCTIONAL TRAVEL COMPANION:
planted on the floor and the dumbbells placed on the floor MOVEMENT: STACKABLE
band looped just above your (pull up). These are best used GRAY COOK BAND RESISTANCE BANDS
knees. Thrust your hips into with compound movements The Gray Cook Band A door, some space, and a
the air, focusing on pressing like the squat, bench press, is used for stretching, band is all you need for a
your knees outward. and deadlift. reinforcing proper form, full-body workout.
and improving functional When to use: Pre-, intra-,
movement patterns. Having or post-workout to get a
a partner hold the band pump, as a standalone
increases the number of exercise in your current
moves you can perform. routine, or as a high-
When to use: Before you volume finisher.
work out or during your first How to use: Find a sturdy
lift as a means of active anchor point—door frame,
recovery. pole—or stand in the
How to use: Use the band middle of it for curls and
as a stretching tool and to extensions. Perform
perform mobility exercises exercises, supersets, add
before or between sets. moves into your routine,
You can also secure it or end your workout with a
around certain body parts, high-volume finisher.
which forces your body to
stabilize itself, enforcing SAMPLE EXERCISES
better form. Overhead Extension:
Stand on the middle of the
SAMPLE EXERCISES band; grasp the ends in each
IAN SPANIER; GET T Y IMAGES
Bird Dog: On all fours, hand; press overhead. Keep

secure the band around both your arms in place; lower your
feet while holding the ends in hands behind your head until
each hand. Simultaneously your forearms break
extend your left leg and right 90 degrees. Press back up.
hand. Repeat both sides. Band Row
Half-kneeling Lift Standing Chest Flye
90/90 Thoracic
Rotation

Your New Bandmates
MINI BANDS RESISTANCE GRAY COOK STACKABLE

n These mini bands are 9 inches BANDS BAND RESISTANCE
in length; wrap them around your n The thinner bands are perfect n Renowned athletic trainer BANDS
ankles and wrists for a dynamic for pull-aparts, thrusters, and Gray Cook created this band to n The kit allows you to work
and functional warmup that will light stretching. Break out the help lifters improve movement with more than 100 pounds of
help your muscle fibers fire thicker bands for pullups, added patterns and stretching resistance, which kills any
more effectively. resistance on barbells, and capabilities. For use standing excuse you have for skipping a
$4–6, spri.com stretches that require a greater upright, supine, or virtually any workout during vacation. $55,
degree of resistance. $11–35, other position you can think up. blackmountainproducts.com
wodnationgear.com $29, performbetter.com
Order HOME AND COMMERCIAL FITNESS EQUIPMENT FACTORY DIRECT!

On-Line 24/7
1,000’S OF PRODUCTS TO CHOOSE FROM!
Kettlebells, eng h Equipment
Strength q pmee Cardio
Plates, & Leverage Systems Treadmills Ellipticals Bikes
Dumbbells
w w w. f i t n e s s f a c t o r y. c o m
or CALL 1.800.383.9300 Power Bars
• Ships fast/Assembly available
• Lo west prices guaranteed Power Racks
• Financing available
• Gift certificates Accessories
Commercial Training Rigs
• Save BIG on overstocks,
floor models, closeouts
& refurbished equipment
COMMERCIAL EQUIPMENT
GSA # GS03F0152Y
Benches
www.fitnessfactory.com/commercial
Commercial Rigs, Racks, Strength Circuits,
Treadmills, Ellipticals, Bikes, Storage, Flooring
Markets Served
Military/Government • Corporate Facilities
Parks and Recreation • Police Stations SHOP AT ANY OF OUR 4 CHICAGOLAND SUPERSTORES
Multi-Housing • Fitness Centers
Fire Departments • Rehab and Medical
Universities/Colleges • Hotels and Spas CHICAGO FOREST PARK MUNDELEIN AURORA
High Schools • Personal Training Studios 773.395.4100 708.427.3599 847.566.5395 630.978.7525 5.18.16
TRAIN 20-MINUTE MUSCLE
Climb the Ladder

Two exercises, five rounds, 20 minutes, SPEED SESSION
thicker legs. BY LEE BOYCE LEGS IN 20
Complete five rounds of this circuit, resting
WE KNOW WHAT YOU’RE using the ladder method— 90 seconds between rounds.
thinking: What’s the deal with where your reps are spaced out
EXERCISE REPS
a two-exercise circuit? Well, incrementally and you get
unless you log hundreds of reps short breaks between sets. Barbell Squat* 2, 3, 5, 10
in 20 minutes on the regular, The round gets capped with
Walking DB Lunge 24
this setup is all but guaranteed walking lunges, which will flush
to trash your legs. For the back blood to your muscles. Trust us, *Using your 12-rep max, perform 2 reps, then rack the
weight. Rest for 10 seconds, then perform 3 reps. Rest for
squat, you’ll use your 12-rep by Round 5, your lower body 10 seconds, then perform 5 reps. Rest for 10 seconds and
max to blast out a total of 20 reps will be screaming. perform 10 reps. Complete the entire ladder each round.
QUICK TIP
Choose a lighter
weight for walking
lunges. Otherwise,
your risk of injury
increases or
you’ll burn out
too quickly.
58 MUSCLE & FITNESS FEBRUARY 2017 PER BERNAL

FOR MORE training tips
TRAIN INSTANT MUSCLE and technique tweaks, visit
muscleandfitness.com/workouttips
Clap on, Clap off

Build a powerful
chest and
exceptional core
stability with this
plyometric pushup.
BY JOEL SEEDMAN, PH.D.
HOW TO DO IT
ONE-ARM
CLAP PUSHUP GIVE
YOURSELF
Set up in a pushup A HAND
position. Keep your Concentrate on
core tight and slowly lower sticking the landing
yourself toward the floor. before trying to
increase how much
air you get before
Pause for one to two the clap.
seconds. Your body
should be just above the floor
without touching the ground.
Maintain a rigid core,

and launch yourself
into the air as explosively as
possible, then rapidly clap your
hands together.
Instead of landing
on two hands, pull one
arm to your side while in midair,
and catch yourself in the top
position of a single-arm plank.
Brace your core to avoid any
body rotation or loss of balance
as you stick the landing.
WHY IT WORKS
Catching your body on one arm
requires significant shoulder
GROOMING BY CHRISTIE CAIOLA
stability and upper-body

strength. As a result, you’ll be
forced to intensely activate all
the musculature around your
core and hips to keep your
balance and maintain proper
body alignment.
60 MUSCLE & FITNESS FEBRUARY 2017 JAY S U L L I VA N

TRAIN ABS AND CORE FOR MORE ab-shredding workouts,
visit muscleandfitness.com/abs
Get (Up and)Over It

Add resistance
to your situp
to boost core
strength and
shoulder mobility.
BY ANDREW GUTMAN
THE SITUP HAS LONG
been the move for a stronger,
more defined core. However,
“the overhead barbell situp is
a better alternative, as keeping
your arms overhead makes
you less likely to round your
back, which deactivates your
core,” explains Matt Pudvah,
C.S.C.S., a coach at Attain
Therapy + Fitness, in East
Longmeadow, MA. “It rein-
forces proper overhead
positioning, leading to
improved mobility. Focus on
pushing your head through at
the apex of the movement.” FORM
CHECK
“Squeeze your glutes
HOW TO DO IT before initiating the
movement,” advises
OVERHEAD Pudvah. “This will
BARBELL help your body
SITUP protect your
lower back.”
Lie faceup on the

floor, securing your feet,
holding a barbell over your
shoulders, arms extended.
Lift your head and neck off the
floor, engaging your abs.
Sit up and reach your

hands toward the
ceiling—this will help you to
keep your chest up and back
flat—until your upper body is
perpendicular to the floor.
Slowly lower back to

the start, keeping your
core engaged. Do two to three
sets of 20 reps.
62 MUSCLE & FITNESS FEBRUARY 2017 MARIUS BUGGE

TRAIN BODY WEIGHT
RIGHT
ANGLE
If the TRX flye is too
difficult, begin with
your torso more
upright and use a
steeper angle as you
build strength.
Flye High
Use a suspension trainer to recruit more
HOW TO DO IT
Extend your arms in front
of your shoulders, palms facing
each other, and position your feet
behind you. Lean forward.
muscle fibers and challenge stability when
executing a chest flye. BY ANDREW GUTMAN Keeping your abs braced,
open your arms to a T position
with your palms forward and elbows
FLYES ARE A GREAT WAY deltoids because of its nonfixated slightly bent.
to induce a massive stretch and pattern,” explains Otey. “This
recruit more muscle fibers than places an increased demand on
a press would. But not all flyes will your fine motor units, which Squeeze your chest
to bring your hands together
help your gains take flight, says will help develop a fuller, more
in front of you.
David Otey, C.S.C.S., a personal powerful upper body. Due to the
training manager at Equinox Fitness orientation of the TRX, the finishing
Clubs in New York City. position is a semisupinated hand FOR MORE body-weight
“The TRX chest flye helps position—palms facing you—which routines, visit muscleandfitness
maximize the recruitment of muscle puts a greater demand on the .com/body_weight
fibers in the chest and anterior upper chest.”

TRAIN RATE MY WORKOUT LET US HELP
Submit your workout for review at
muscleandfitness.com/ratemyworkout
Back
to It
Jeff T. from Eugene,
FORM
CHECK
You’ll be more
fatigued during the
triset, so don’t let
OR, sent us his your form suffer.
With rows, ensure
in-a-rush back that you’re leading
workout and asked with your elbows.
us to make it even
more time-efficient.
BY KYLE HUNT, C.S.C.S.
JEFF’S
OUR ADVICE JEFF’S
This routine is already solid, and
OLD WORKOUT cutting out anything else will leave NEW WORKOUT
your muscles wanting more. Instead,
EXERCISE SETS REPS we suggest using a triset. You’ll slash EXERCISE SETS REPS
minutes off of your workout and
Deadlift 5 5 Deadlift 5 5
increase your work capacity. Plus,
Pullup 5 5 you should increase your reps to 8–12 Superset with
for the last two movements because
Bentover Row 4 10 Pullup 5 8–12
reps of five or fewer are better suited
for strength and power. Superset with
M&F RATING: A- Note: Keep straps on hand.
Performing these exercises Bentover Row 5 8–12
as a triset taxes grip strength.
66 MUSCLE & FITNESS FEBRUARY 2017 IAN SPANIER

TRAIN RECOVERY
Breathe
Right
Your breath stinks—and it has nothing to do
with your raging halitosis. BY ZACK ZEIGLER
WE NEED TO TALK ABOUT onions and invest in mints). The
your breath. No, not how it reeks more pressing issue is your
like a protein fart that vomited potentially lackluster breathing
rotten gym socks (although it technique and why routinely
wouldn’t kill you to hold the failing to inhale and exhale
THE
STUDY
The Framingham Heart
Study began investigat-
ing cardiovascular disease
in 1948. Now spearheaded by
the National Heart, Lung, and
Blood Institute (NHLBI), the
research is ongoing. For
more info: framingham
heartstudy.org
properly can screw up your M&F: A skeptical meathead insomnia, and anxiety?
health. Over time, dysfunctional says, “This breathing stuff I think intuitively everyone knows.
breathing patterns can lead to sounds like hippie bullshit.” There’s a great study called the
numerous health issues, including What’s your reply? Framingham Heart Study, and it
immune disorders and anxiety. BV: Breathing is connected to how concurred with ancient yogis’
“One reason improper breath- much you can lift, how fast you can philosophy that quantitatively
ing is so insidious is that the recover between sets, and how you showed that the way you breathe is
change from good breathing to recover from one day to the next. connected to your current health
bad breathing can take a couple Which means [learning to breathe and longevity.
of years, so you don’t notice it,” properly] can help you train harder.
says breathing expert Belisa In the book, you mention
Vranich, Ph.D. “You get used to What common breathing stress as a major reason why
not being able to breathe, and mistakes do you notice lifters people develop poor breath-
you think it’s normal.” making in the gym? ing habits. Why are we such
The good news is that the path People holding their breath, not stress junkies?
to better breath—and, in turn, using the exhale, and doing things Because we all think we’re so
better lifts—is quick and painless backward—meaning, as they go up freaking important and that if we
if you follow the 14-day program or push, they’re inhaling when they [take a break], there’s going to be a
in Vranich’s book Breathe. should be exhaling. major meltdown. The fact is, we’re
not that important. Even so, it’s
When will someone see more about the continuity of stress.
results when they follow your If you take a couple of seconds
program? throughout the day when you calm
It varies, but some people see down and feel safe—you don’t have
[improvements on] Day 1. information pounding you in the
face—you calm down. It rests you.
Is the routine hard to follow? Most people don’t take that moment
No. I come from a gym and science to reset, and then they go back to
background, so my approach is like, their stress—it’s [nonstop], and it’s
“How many plates do I have on here, killing us.
and how many can I get on by the
end of the month? What’s my So learning to be mindful is
baseline, and how can I change it to part of your program?
be above average, because I don’t I have a hard time with the words
want to be average?” “mindful” and “wellness” because
people tune them out. I’m practical:
What’s the end game? “Do you have a couple of seconds to
I want people to use their diaphragm reboot?”
when they breathe. Most people’s
diaphragms are almost paralyzed. What’s the trick to rebooting?
It’s a muscle that’s in the very middle Too many people check Facebook,
of your body, underneath your send a text, or feel like they should
heart, above your digestive system, do something when they get time to
and when you start using this reboot. Take a couple of breaths—
ginormous muscle it ripples with no information coming in—and
throughout your whole body. And it ask yourself, “How am I feeling right
makes sense: The diaphragm is now?” And then take another
smack in the middle of your body, so breath…and continue with your day.
of course it’s going to affect your
heart, your heart rate, your lungs,
how well you breathe, your digestive
organs, your ability to detoxify. It’s
kind of wild. BELISA
VRANICH’S
book Breathe is
Do you think readers will be available now at
GETTY IMAGES
surprised to learn that how barnesand

you breathe can impact noble.com
things like GI disorders,

TRAIN CROSSFIT INFUSION FOR MORE CrossFit workouts,
visit muscleandfitness.com/crossfit
AMRAP It Up
The classic CrossFit WOD, Cindy, gets a
muscle-building makeover. BY JOE WUEBBEN
AMRAP—SHORT FOR
AM
“as many rounds as possible”—is a
CrossFit protocol that boosts the
Cro
intensity of any WOD (workout
inte
of the
t day). The lifter sets a
timer for 10 to 20 minutes
tim
and completes as many
rounds as possible,
rou
taking breathers only
tak
as needed.
n
The most popular AMRAP
Th
WOD is the full-body,
WO
calisthenics-centric
cali
“Cindy,” which has you
“Cin
complete rounds of five
com
pullups, 10 pushups, and 15
pull
air squats for 20 minutes.
Cindy is a tough SOB, but for
Cin
a workout
w in the same vein
that’ll pack on more size, go with
tha
our modified version, courtesy of
ISSA-certified trainer and CrossFitter
ISS
Robert Ciresi Jr.
Rob
“Because the rest periods will be
“B
relatively short, the muscle overload
rela
FINISH
is going
g to be great,” explains Ciresi.
“The lighter loads, while not in the
“Th
STRONG
Ciresi recommends
‘hypertrophy zone,’ will be enough to
‘hyp using this hellish
stimulate large amounts of muscle
stim full-body workout as
fibers, especially as the workout
fibe a finisher on leg or
progresses and exhaustion sets in.”
pro back days.
AMRAP FULL-
BODY FINISHER
Set a timer for 20 minutes and complete
as many
m rounds as possible (AMRAP).
EXERCISE REPS
Lat Pulldown* 5
Hand-release Pushup**
Ha 10
Goblet Squat*
Squat 15
*Recommended weights: Use your body weight or greater

on lat pulldowns: “This should be a strong, controlled pull
with no swinging,” says Ciresi. Use 35 to 55 pounds on
goblet squats, with up to 70 pounds for advanced lifters.
**At the bottom of each pushup, lift your hands off the
floor momentarily.
70 MUSCLE & FITNESS FEBRUARY 2017 DUSTIN SNIPES

FROM AMERICA’S #1 SELLING BODYBUILDING SUPPLEMENT BRAND 1
GAME-CHANGING
NEUROSENSORY
EXPERIENCE
TAKES YOUR WORKOUT TO THE
NEXT LEVEL
SUPERCHARGED SENSORY AND
ENHANCED MENTAL FOCUS
MuscleTech® researchers have evolved the pre-workout
category by delivering a targeted neurosensory-enhancing
formula for unrivaled intensity and enhanced mental focus.
Just one dose of #Shatter SX-7® Black Onyx® Neuro provides
explosive energy to power you through your toughest
workouts. Plus, unlike the competition, every ingredient is
fully disclosed, so you know exactly what you’re getting.
In this case, it’s mind-blowing potency!
NEW #SHATTER SX-7®

BLACK ONYX® NEURO
ALSO AVAILABLE: • The most powerful blend of
neurosensory and energy
ingredients ever
#SHATTER SX-7®
BLACK ONYX® • Provides acetyl-L-carnitine,
RIPPED alpha-GPC, huperzine and two
unique forms of choline
Pre-Workout/ Weight Loss
Hybrid Formula • Powerful dose of beta-alanine
for strength, and citrulline for
vasodilation and muscle pumps
TRY THESE
DELICIOUS
FLAVORS: TRY THIS
CHERRY DELICIOUS
RASPBERRY LIMEADE FLAVOR:
LEMONADE TWIST WATERMELON
FUSION
EXPLOSIVE ENERGY ULTIMATE SENSORY EXPERIENCE INTENSE MUSCLE PUMPS
AVAILABLE EXCLUSIVELY AT
1
Read the entire label and follow directions. © 2016
MUSCLETECH.COM
PRODUCT SHOWCASE
TH S
MONTIH
SPECIA’S
OFFERSL
VitaLigeniXt10™:
BooSt teStoSterone
in jUSt 10 hoUrS
Experience a powerful
testosterone boost after just one
dose – VITALIGENIXT10™
features a core ingredient
scientifically shown to increase
test levels within 10 hours.1
Use VITALIGENIXT10™ as part
of your daily training program.
1
Test subjects supplementing with a key ingredient in
Schiek Power LiFting StraPS VITAlIGENIX T10TM experienced a 33.8% increase
in bioavailable testosterone in just 10 hours.
The original premium Schiek 1000plS lifting straps are now
available in new colors. These top of the line lifting straps are
made with the best material and designed to give the lifter
both the best wrist support and lifting straps that money can
buy. The straps fit perpendicular to the wrist, thus giving a
tighter, secure and more comfortable lift everytime. Now
available in blue, red or green for only $24.95.
Schiek.com vitaligenix.com
tighten.
tone.
Shred!
Bring out the detail you’ve
been looking for with
Abs of Steel’s advanced
heat activated scientific
formula designed to help
give the appearance of
a razor sharp, rock hard
core. hi tech PharMaceUticaLS
Perfect for use on
abdominals, obliques
nitroPro
and serratus muscles. Hi-Tech pharmaceuticals is the first company to focus their
science entirely on protein absorption, protein utilization and
ultimately, protein synthesis. Nitropro® is the first scientifically
based protein ever developed and is precisely what you need
first thing in the morning, before your workout, and immediately
after your workout when your hard-working muscles benefit
most from a fast-acting protein.
Free SaMPLe and coUPon to First

hitechpharma.com
100 responders: 1-800-555-8895
1 FOOD, 5 WAYS HEALTHY CHEAT FAST FEAST FOOD FIGHT
Upgrade your boring morning oats with these Swap out your frozen Steak-umms Get down with chick food, chicken Rice: brown vs. white.
five protein-packed recipes, p76. with grass-fed cheesesteaks, p78. (and avocado) salad, that is, p80. Which one’s healthier? p82.
EAT
T
WHAT’S IN THE FRIDGE THIS MONTH
Feed
the
Need
Keep your diet in
check while you
feed your “little
barbell” the right
foods to get it up
on Valentine’s Day.
BY JONATHAN ROWE
SPARROW BRAINS,
cobra blood, tiger penis, and
baboon urine. These are a few
of the delicacies old-timey horn
dogs used as aphrodisiacs—
foods and substances said to
arouse and extend sexual
pleasures. Evidently, snacking
on a juicy tiger dong and washing
it down with monkey piss gets
you all hot and bothered…as
well as woozy and nauseous,
we presume. Since the sex police
at the Food and Drug Administra-
tion have either barred or
advised against consuming any
item listed above, you’ll have to
feast on less exotic aphrodisiacs
to increase the odds that your
GETTY IMAGES
member will rise to the occasion

when it’s go time.
10 FOODS FOR SEX

EAT HEALTHY APHRODISIACS
CHILI PEPPERS
n Rumor has it that Aztec emperor
Montezuma II downed a daily choco-
late and chili pepper drink before
trysts with concubines. Surprisingly,
this concoction had nothing to do with
why he became synonymous with
explosive traveler’s diarrhea—but it
actually did help him pop wood. Chilies
trigger endorphins, releasing the same
natural high that comes with extreme
BE PICKY physical exertion. “Chilies also contain
Make sure the capsaicin, which is known to stimulate
skin is intact the metabolism and increase blood
when picking
pomegranates at flow, heart rate, and sweat production,
your market. all similar to physical reactions during
sex,” says Detroyer. Eat the peppers
STOCKFOOD; LE W ROBERT SON/GE T T Y IMAGES; MARIUS FM7 7/GE T T Y IMAGES; ANSON MIAO/
C L O C K W I S E F R O M T O P L E F T: A N D R E A D ’A G O S T O / G E T T Y I M A G E S ; Y E H I A A S E M E L A L A I LY/
sans the chocolate drink to avoid
Montezuma’s revenge.
NUTS AND SEEDS

n Like oysters, cashews and
almonds are full of zinc, which
improves blood flow to your junk.
“Walnuts are high in omega-3,
which aids sexual response by
GETTY IMAGES; KRISTIN LEE/GETTY IMAGES

raising dopamine levels in areas of
the brain that trigger arousal. It
POMEGRANATE can also improve energy, mood,
and libido,” Staub says. “Pista-
chios and peanuts contain the
n By looks alone pomegranate can spark the mood, Mary Jane amino acid L-arginine, which is one
Detroyer, R.D., C.D.N., in New York, explains: “When cut in half, this fruit of the building blocks of nitric
resembles the female genitalia. And pomegranates are also full of oxide [NO], a naturally occurring
potassium and vitamin C,” which help maintain the body’s fluid balance gas that helps men maintain their
and decrease tissue inflammation. And if you’re having trouble getting erections.” NO is a vasodilator (it
it up, start juicing—an International Journal of Impotence Research study widens blood vessels) that has
found that pomegranate juice can aid erectile dysfunction. been shown to increase blood flow
to muscles and helps control
muscle contractions.
WATERMELON NUTMEG
n Researchers at Texas A&M found n Early Hindu cultures valued this
elements of watermelon to have a spice for its capacity as a stimulant,
Viagra-like effect on human blood using it to raise body heat and mask
vessels. Gabe Staub, R.D., C.S.S.D., halitosis. Many lifters use it to
in Greensboro, NC, says, “Water- promote digestive health and reduce
melon contains a phytonutrient pain and inflammation. “Around the
called citrulline, which the body 18th century it was used to treat male
converts to arginine, an amino acid sexual dysfunctions,” Detroyer says.
that boosts nitric oxide levels in the Nutmeg also contains myristicin, a
body, affecting blood vessels in the phenylpropene that can act as a
same way a medicine like Viagra deliriant and cause hallucinations.
does.” Citrulline can also prevent Don’t go nuts with it, though—at high
muscle fatigue and soreness, which doses (one to two tablespoons)
can come in handy during sex. myristicin can be toxic.

DARK LEAFY
GREENS
GINGER
n Fresh-cut
FIGS
n Kale, mustard ginger has a
greens, and seductive scent n “Fig seeds represent fertility,
collard greens and is a known and the rich mouth sensation
are all rich in nervous system makes it all very sensual,”
antioxidants and circulatory Detroyer says. “Adding a little
that improve stimulant. honey to the figs makes them
blood flow to “Gingerol, a stickier and sweeter, as honey is
our sex organs potent antioxi- seen as an aphrodisiac, too.” Figs
and help dant and anti- are also fibrous and contain ample
“protect us inflammatory
from environ- chemical, is a
amounts of essential minerals,
mental contam- significant including magnesium, calcium,
inants that can contributor to and potassium.
potassium
impede libido,” ginger’s health
Detroyer benefits and
explains. “So its addictive
you might see smell,” says
these foods not Staub. “It is well
truly as an known to work
aphrodisiac but the heart, calm
as foods that indigestion, and
will help us ease menstrual
be ready when pain.”
DARK CHOCOLATE the moment
strikes.”
n Chocolate consumption has
links to better memory, improved
cardiac function, and a reduced
risk of stroke. According to a
study in the Journal of the HOT AND
American Diabetic Association, HEALTHY
dark chocolate contains
DATE
NIGHT
phenethylamine, a compound DINNER
shown to release the same ARRANGED BY
endorphins triggered by sex. MARY JANE
DETROYER
Antioxidant-rich chocolate is also
known to stimulate dopamine
production. “Go for dark choco- WINE
n Red
late and forget the processed milk Bordeaux
chocolate choices,” Staub says.
S TA R T E R
Stiffies aside, a study in the n Raw oysters
Journal of the International Society in a spicy red
of Sports Nutrition also found that sauce
the dark kind increased the MAIN
bioactivity of nitric oxide and led n Whole-wheat
to more efficient workouts. pasta and
steamed
shrimp, tossed
with a pesto
sauce of olive
oil, basil, and EARLY
pine nuts RISER
n Side salad of 18th-century
arugula, lover Casanova
pomegranate reportedly ate 50
seeds, olives, oysters a day at
and shaved breakfast.
Parmesan
DESSERT OYSTERS
n Strawberries
with whipped n Oysters contain roughly 10 grams of protein per
cream and dark six-ounce serving. Additionally, the high zinc content
chocolate sauce
for dipping, with jacks up sperm cell strength, increasing your swim-
halved fresh figs mers’ motility, morphology, and capacitation skills.
and walnuts, “Oysters also contain two amino acids, D-aspartic
both drizzled
with honey acid and N-methyl-D-aspartic, that can trigger
production of sex hormones,” Detroyer says.
ABOUT THE CHEF Jennifer
EAT 1 FOOD,, 5 WAYS Iserloh is the author of the Amazon
best-selling book Fifty Shades of Kale.
Oatmeal
Shake up your boring oats routine for better digestive health.
BY JENNIFER ISERLOH
1 SWEETENED 2 SLOW COOK 3 NO COOK 4 SPICY 5 SAVORY

TURMERIC STEEL-CUT OVERNIGHT KOREAN BACON
MANGO OATS OATS OATS CHEDDAR
BREAKFAST Place 1 cup steel-cut Place ½ cup old- Bring 1 cup of OATS
OATS oats and 4 cups water fashioned oats in a water and ½ cup Cook 2 slices turkey
Bring 1 cup of in a slow cooker and small bowl along with old-fashioned oats in a bacon according to the
water and ½ cup set it to high for two to cup 2% plain yogurt, small saucepan to a package instructions;
old-fashioned oats in a 2½ hours until the oats cup skim or low-fat boil. Reduce the heat, chop. Bring 1 cup of
small saucepan to a are tender. Stir in milk, 1 tbsp peanut and cook eight to 10 water and ½ cup
boil. Reduce the heat 3 tbsp apple cider butter, 1 tbsp hemp or minutes until the oats old-fashioned oats in a
and cook eight to 10 vinegar, 1 tbsp sesame seeds, and are tender, stirring small saucepan to a
minutes until the oats stevia, ½ tsp ground 1 tbsp maple syrup or occasionally. Cover boil. Reduce the heat,
are tender, stirring cinnamon, and ¼ cup 2 tsp stevia. Stir well and remove from and cook eight to 10
occasionally. Cover dried cranberries. and refrigerate at least heat and let stand a minutes until the oats
and remove from heat Cover and refrigerate 4 hours or preferably few minutes. Top with are tender, stirring
and let stand a few for at least 4 hours or overnight. ¼ cup chopped kimchi, occasionally. Cover
minutes. Top with ½ preferably overnight. 1 fried egg, ½ sliced and remove from heat
cup chopped fresh or avocado, and 2 thinly and let stand a few
frozen mango, ¼ tsp sliced scallions. Serve minutes. Top with ¼ cup
ground turmeric, and immediately. shredded cheddar and
pinch of black pepper. sprinkle with bacon.
CHEW
ON THIS
For a lasting
pre-workout energy
boost, blend ½ cup of
slow-digesting rolled
oats with a scoop of
whey and 1½ cups
water. JAMES JACKSON/AL AMY

EAT HEALTHY CHEATS
Steak-Yumms
Forget the frozen box of Steak-umms. Make this low-cal Philly cheese-
steak with grass-fed beef for vitamin C and iron. BY JENNIFER ISERLOH
LEAN PHILLY CHEESESTEAK
SERVES 4
1 tbsp olive oil 1. Heat the olive oil in a large skillet on 4. Place buns on a baking tray. Divide
1 red or yellow onion, thinly sliced medium heat. Add onions, peppers, and steak and veggies among the buns. Top
2 red bell peppers, seeded and thinly seasoning salt and cook for 3 to 4 minutes, each with a slice of cheese. Place under
sliced or until veggies start to soften. Transfer the broiler for 2 minutes to melt the
½ tsp seasoning salt, such as garlic or to a plate. cheese. Serve immediately.
steak seasoning salt 2. Coat the skillet with a light layer of
Olive-oil cooking spray cooking spray, then turn the heat up to high.
½ lb grass-fed flank steak, thinly sliced Add steak and cook for 4 to 5 minutes, NUTRITION PER SERVING
2 cups baby kale stirring often until the edges start to brown
375 31g 30g 15g
4 100% whole-wheat or gluten-free but the slices are still pink in the center. CALORIES PROTEIN CARBS FAT
hot dog buns, toasted 3. Add kale and cover until wilted, about
4 slices part-skim mozzarella cheese 2 to 3 minutes.
Unhealthy 12-inch
cheesesteaks (below)
can contain upwards of
1,000 calories and
43 grams of fat.
CHEW
ON THIS
Grass-fed beef—a
great source of iron—
has more omega-3s,
plus a meatier, richer
flavor due to the cows
grazing on grass
SHUTTERSTOCK
instead of corn.

AMAZING
VALUE
FOR BETTER
MUSCLEBUILDING
Build more lean muscle and boost

strength with Premium Gold 100%
Whey Protein. This high-quality formula
is loaded with 24g of protein, containing
ultra fast-absorbing whey peptides for
a superior amino acid uptake. Studies
show that whey peptides support a
powerful insulin spike, transporting
nutrients to your muscles for growth
and recovery. What doesn't it have?
Denaturation from heat or harsh
24g
chemicals like you'll find in inferior
proteins. Available in two delicious
Protein flavors – Double Rich Chocolate and
Vanilla Ice Cream – so you can satisfy
5.5g
BCAAs
your sweet tooth and your muscles!
4g
Glutamine & Compare
Precursor & Save
33
Servings
(approx.)
$
24 $
vs 29 99
97
for
2.5 lbs.
for 2.0 lbs.1
33 % Savings!
2.5 LB. BONUS

25% FREE
Premium protein at a smart price.
CUTTING-EDGE FORMULA BETTER TASTE $ AMAZING PRICE

Features whey peptides for Instant mixing and Get 2.5 lbs. for 33% less
superior amino acid uptake superior taste than other premium 2 lbs.
MUSCLETECH.COM
1
Compared to other whey protein products at specialty sports nutrition retailers.
ABOUT THE CHEF IFBB Pro
EAT FAST FEAST League bodybuilder Carlo Filippone
is the CEO of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Chick Food
Plenty of greens, protein, and healthy fats to munch on. BY CARLO FILIPPONE
LEMON GRILLED CHICKEN SALAD
B R I A N K L U T C H; F O O D S T Y L IN G BY S U S A N O T TAV I A N O
SERVES 1
6 oz boneless, skinless chicken breast Pinch of dry oregano 1. Grill chicken breast until cooked (155°F).
Handful of mixed greens 2 pinches sea salt 2. In a large bowl, mix all remaining
2 Kirby cucumbers or 1 medium Black pepper, to taste ingredients. Place in a serving bowl.
cucumber, sliced ¼ tsp minced garlic 3. When chicken is cooked, place on a
½ avocado, peeled and sliced 2 tbsp sliced kalamata olives cutting board, slice, and distribute atop
Juice of 1 lemon the salad. Serve.
1 tbsp extra-virgin olive oil
NUTRITION PER SERVING
531 44g 22g 31g
CALORIES PROTEIN CARBS FAT
CHEW
ON THIS
For variety,
replace chicken
breast with
a 6-oz can
of tuna.

FUEL
PERFORM
RECOVER
WITH PREMIUM SPORTS NUTRITION
3.2g
Beta-Alanine
Fire up your workouts and fuel your recovery
with MuscleTech® Pro Series NeuroCore® and
CreaCore®. Unlike the competition, they
3g
Citrulline
feature research-backed key ingredients in
fully disclosed doses you can trust… and
they do it all at a fraction of the price of
3g
Creatine HCl
other premium brands. Experience the highest
in quality and effectiveness for a price you
want – try them today!
Per 2 scoops
Icy Blue Raspberry

NeuroCore®
Powerful pre-workout stimulant delivering
a potent combination of caffeine for enhanced
focus and energy, and beta-alanine and creatine
for improved muscle performance.
for f
50 Servings
4g
Creatine
CreaCore®
Fruit Punch Fusion
This post-workout formula contains 5g of

Monohydrate
ultra-concentrated creatine to build more muscle
1g
Creatine HCl
and accelerate recovery, boost power and
increase strength.
INNOVATIVE SCIENCE CUTTING-EDGE FORMULAS BETTER TASTE $ AMAZING PRICE

Based on multiple Clinically dosed and fully Instant mixing and For a fraction of the
university studies disclosed key ingredients incredibe taste cost of other brands
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by
Facebook Inc. Read the entire label and follow directions. © 2016 MUSCLETECH.COM
EAT FOOD FIGHT
Grain Trust
Rice: brown vs. white. BY TOBY AMIDOR, R.D.
AFTER YOU TRAIN, EATING FAST-DIGESTING better option because the carbs it contains are less
carbohydrates like white rice can create an insulin likely to be stored as fat. The slow-digesting complex
spike—due to its low fiber and fat content—that enables carb contains four times more fiber than white rice.
amino acids to aid in recovery. White rice also contains High-fiber diets have been shown to aid weight loss and
more iron than brown rice; the iron helps transport satiety. Other health benefits of fibrous diets include
oxygen throughout the body. keeping you regular, supporting gut health, and reducing
For most other times of the day, brown rice is the the risk of certain types of cancers (like colon).
White Rice Brown Rice

Calories 205 Calories 248
Protein 4 .3 g Protein 5.5 g
Total Fat 0.5 g Total Fat 1.9 g
Carbohydrates 4 4 .5 g Carbohydrates 51.6 g
INTANGIBLES INTANGIBLES
Fiber 3 % DV Fiber 1 4% DV
Niacin 1 2 % DV Niacin 1 5 % DV
Thiamin 1 7 % DV Thiamin 1 2 % DV
Folate 2 3 % DV Folate 2 % DV
A NDRE Y M ASL A KOV/A L A M Y
Vitamin B6 7 % DV Vitamin B6 1 4% DV
Iron 11 % DV Iron 5 % DV
Manganese 3 7 % DV Manganese 8 8 % DV
Selenium 1 7 % DV Selenium 2 7 % DV
WINNER: SKINLESS WHITE MEAT TURKEY WINNER: BROWN RICE
For 1 cup cooked long-grain rice. *Source: USDA.
EAT SUPP SPOTLIGHT
A Cut Above
ACutAbove
Hydroxycut SX-7
Hydroxy-
cut SX-7
Revolution
supports
Revolution is the energy and
fat-loss supp that focus.
serious lifters want.

BY JAMES KING
THE DIFFERENCE BETWEEN

looking pretty good and looking like
you’ve been carved from stone like
Michelangelo’s David, but with bigger
pecs, is consistency. You need to
consistently train with the proper
intensity, note how you fuel up and
recover, and understand which
supps provide the best bang for your
buck. Stick to that routine and you’ll
be in head-turning shape year-round.
When it comes to supps, this all
hinges on consuming ingredients that
have been proven to work. For
example, caffeine anhydrous and
yohimbe extract should be the base
of any solid thermogenic, as these
kick-start your metabolism and help
you use fat for fuel more efficiently.
Secondly, ensure that whatever you
take is backed by clinical studies.
Supplements that are promoted as
the holy grail of fat loss are usually
wholly underdosed and ineffective.
While no fat burner is a replace-
ment for a solid nutrition and training
plan, Hydroxycut SX-7 Revolution can
(and will) help you shed those last
few pounds. Hydroxycut’s dual
release method combines a quick-
releasing liquid formula with a
powdered version. Just as you
separate your dry and wet ingredi- BACKED BY SCIENCE
ents when you start baking, certain
supplement ingredients are more A 2006 study published in
Research in Sports Medicine had 10
stable and effective in either a
professional soccer players consume
powdered or liquid form. The 20 milligrams of yohimbe and another
two formulas are separated by a 10 a placebo. While there were no
membrane, which ensures that the changes in athletic performance or
integrity of the active ingredients muscle mass, the yohimbe group
isn’t compromised. experienced a significant drop in both
GETTY IMAGES
Some guys would shrug that little body-fat percentage and fat mass
detail off, but the details are what compared with the control group.
separate the lean from the shredded.

WHY NOT YOU?
Ever dream of becoming a personal trainer?
Turn your dreams into reality with ISSA education.
Meet Parker
“Fitness has been my number one passion for over a decade. After getting my ISSA
certification, I felt armed with the tools to be successful in the fitness industry.
Shortly after receiving my certification, I began training clients in the Boston area.
I gradually built up my client base and this past Spring I opened up my own
personal training studio called Parker Cote Elite Fitness. Just a few months
after opening, the studio won Boston Magazine’s “Best of Boston” award
for “Best Personal Training Studio.” The valuable education I received
from the ISSA has prepared me well and played an integral part in
my success.
Being an ISSA Certified Fitness Trainer has allowed me to use

my passion for fitness to inspire and motivate my clients to
make positive changes in their lives. Helping people improve
their lives through fitness is extremely rewarding, and I am
fortunate to be able to do that as my profession. I’m proud
to be an ISSA CFT and I look forward to helping more
people experience the benefits that a healthy and balanced
lifestyle has to offer.”
—Parker Cote, ISSA CFT
ParkerCoteFitness.com
The ISSA Your Trusted Source for Fitness Education Since 1988
ISSA’s nationally accredited distance education programs provide the education
you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take
your certification courses even higher and earn an Associate’s Degree in Exercise
Science with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.
Jason Breeze
ACCREDITED PROGRAMS METHODS OF STUDY

Personal Trainer SELF-PACED: Study at home at your
Photography
Fitness Nutrition own pace

Exercise Therapy GUIDED STUDY: Structured study
track with virtual classroom and
Strength and Conditioning
lecture series
Youth Fitness
DEGREE TRACK: 10-week
Senior Fitness
undergraduate online course with
Associate’s Degree in Exercise Science weekly lectures, dedicated professor,
with an Emphasis in Personal Training and guided classroom discussion
call1.800.892.4772 • 1.805.745.8111 (intl)

or visit ISSAmuscle.com mention mf1702
ISSA • 1015 Mark Ave • Carpinteria, CA 93013
EAT SUPP OF THE MONTH
THE
Get Recked
MHP’s Reckless is a pre-workout engineered to jack
OTHER GUYS
Aside from the regular
ingredients—caffeine,
beta-alanine, and
creatine—here are three
more reasons you’ll want
to become Reckless:
up energy and enhance focus. BY JON LUMAN
THERE ARE NUMEROUS WAYS focus and an energy rush in four easy
to pump yourself up before a lift: blast steps: Scoop, shake, drink, and lift. It
Slayer through your headphones at won’t leave you feeling as jittery as
max volume; down a quadruple other pre-workouts, and, thanks to the
espresso; ask your workout buddy to tea extract TeaCrine, you won’t crash
slap you across the face. But hearing afterward. The reduced jitters and
loss, the hardcore jitters, and poten- no-crash component transform
tially shedding a tear in front of another Reckless into more than a pre-workout
guy all kind of suck. Another option is supp—it’s also a good choice for a
to get Reckless. pick-me-up before a long work meeting
MHP’s Reckless is a pre-workout or the dreaded “Let’s talk about us”
formula dedicated to providing mental marathon chat with your girlfriend.
SPECTRA: The
1 antioxidant blend
features extracts and
concentrates—including
green tea, kale, turmeric,
apple, and blueberry—
that have been shown
to boost nitrous oxide
production and reduce
free radicals, which may
lead to cardiovascular
disease and cancer.
NEUROFACTOR:
2 The all-natural
coffee fruit extract was
tested in a double-blind,
placebo-controlled
human study to elevate
brain-derived neurotropic
factor (BDNF) in test
subjects. What’s the
BFD about BDNF? It’s
utilized in learning
and for memory and
promotes alertness and
skill development.
INFORMED CHOICE:
3 By enrolling in
the Informed Choice
program, MHP assures
consumers that all the
ingredients have been
tested by a third party,
as well as in two clinical
trials.
86 MUSCLE & FITNESS FEBRUARY 2017 PAVEL YTHJALL

Amy Jo
Palmquest
Team Nutrishop
Director and
a mother of 2
Paul Buceta Photography
CREATE YOUR DREAMJOB.

According to a Harris Interactive survey, 55% of working adults are in search of a new
profession. So why not turn your passion for fitness and nutrition into your own business?
We carry the top brands and the latest nutritional supplements with guaranteed low prices.
The right concept, the right opportunity, the right time. Open a Nutrishop today!
www.NutrishopUSA.com | NutrishopUSA
> Sandbags, sandbells, and other
sand-filled training tools can fuel
strength gains and improve mobility.
SANDBAG
BY ERIC PELLINI /// PHOTOGRAPHS BY EDGAR ARTIGA
STRENGTH
HOISTING OBJECTS STUFFED WITH WHAT YOU’LL NEED
sand may seem gimmicky, but learning the SANDBELLS, SANDBAG, KETTLEBELLS, TRX,
A SLED OR TREADMILL
benefits should outweigh your initial reluc-
tance. Whether it’s a sand-filled neoprene PERFORM THIS WORKOUT THREE DAYS PER
disc or duffel-bag-size sandbag, exercise WEEK, FOR FOUR TO 12 WEEKS, as a program

on its own or combine it with your preexisting
variety is virtually unlimited and you’ll activate routine. Do not pair this with any powerlifting-
more grip strength than when using a medi- style programs since those require full
cine ball or dumbbell. Also, to control the energy stores and maximum recovery.
Instead, leave a day in between each
instability created by the shifting mass, your session and perform light isolation work.
body is forced to adjust and react to stabilize
and remain upright. In turn, you’ll build more WORKOUT 1: Teaches the body to move
cohesively.
strength, burn more calories, and teach your
WORKOUT 2: Burns fat as it improves
body to move better. When’s the last time metabolic rate and work capacity.
you got that from a heavy-ass cheat curl? WORKOUT 3: Builds strength and size.
SHOT ON LOCA
ATT I O N AT
MURDER OF CROWS
BARBELL CLUB,
BROOKLYN, NY
SA N DBAG ST R E NGT H
WORKOUT 1
DIRECTIONS: Start with a one- to two-minute plank,
depending on your ability, to warm up your core. Rest one
minute between rounds and 30 seconds between exercises.
Add a round in Weeks 3 and 4. After Weeks 3 and 4, decrease
recovery as you see fit for each subsequent week.
t Split-stance Alternating
Kettlebell Row
DO IT: With one foot slightly in front of the other, row
one kettlebell to your side as you simultaneously lower
the one in your opposite hand. Drive your elbows back
and your hands toward your armpits for each rep.

CIRCUIT 1
EXERCISE SETS REPS
Bicycles w/ 3 15
Alternating
Sandbell Shift
Beast w/ 3 10
Contralateral (per side)
Limb Lift
Sandbag- 3 20
weighted
Bridge
CIRCUIT 2
EXERCISE SETS REPS
Single-arm KB 3 10
Bottoms-up
Chest Press
Half-kneeling 3 10
Sandbag
Press
World’s 3 3
Greatest (per side)
Stretch
Split-stance 3 8
Alternating KB (both legs)
pSingle-arm KB Half-kneeling Row
Bottoms-up Chest Press Sandbag Pressq
DO IT: Lie back on a flat bench DO IT: Kneeling on one knee, hold
holding a light kettlebell bottoms up. a sandbag by both handles on the CIRCUIT 3
Allow yourself to stabilize the weight open side of your body. Clean the EXERCISE SETS REPS
before beginning the press, then bag to a front rack position and then Sandbag Carry 3 1 min.
slowly lower it, keeping your elbow press it overhead. walk
tucked in. (per side)
Reverse 3 10
Sandbag (per leg)
Lunge
Sandbag 3 10
Deadlift
FINAL FORM
(PERFORM AFTER CIRCUIT 3 ON
ITS OWN):
EXERCISE SETS REPS
Treadmill 5 1 min.
Sprint**
Sprint
Plank 1 Max time

V-situp 1 Max reps
(2 min.)
*After each sprint, walk for one minute.

Add one sprint each week.
pSandbag Deadlift
DO IT: Stand in front of a sandbag
with your feet shoulder-width apart.
Grasp the handles, drop your hips,
and drive up keeping your back
straight.
t Reverse Lunge
with Sandbag
DO IT: Hold a sandbag in a front rack
position and lunge backward until
your knee is just above the floor.
When you lunge, inhale to fill your
belly with air. This will further
stabilize your core.

pWorld’s Greatest Stretch
DO IT: Lunge forward until your front foot is flat
and you’re on the toes of your back foot. Squat
down until your knee is almost touching the
ground. Lower the opposite arm of your extended
leg to the floor and reach your other arm to the
ceiling. Hold for 20 seconds, then lower your arm
to the same side of your front leg. Repeat on the
other side.
WORKOUT 2
DIRECTIONS: Add an
additional round in
Weeks 3 and 4. Rest one
minute between rounds and
30 seconds between exercises.
After Weeks 3 and 4, decrease
recovery as you see fit for each
subsequent week.
CIRCUIT 1
EXERCISE SETS REPS
Sandbag Hold 3 10
w/Leg Lift (per side)
Kneeling 3 10
Sandbag
Bridge
Side Plank w/ 3 10
KB Press
CIRCUIT 2
EXERCISE SETS REPS
Sandbell Slam 3 30 sec.

TRX Bilateral 3 30 sec.
Row
Hand Release 3 30 sec.
Pushup
CIRCUIT 3
EXERCISE SETS REPS
Alternating 3 15
Sandbell Side
Lunge
Lateral Shuffle 3 10
to Sandbell
Slam
Sandbag 3 5
Getup (per side)
OR
Bear Hug to 3 5
Floor Getup
t Bear Hug to
Floor Getup
DO IT: Bear hug a sandbag and
perform a reverse lunge. Once
your front leg is parallel to the
floor, hinge forward at your
hips and place the weight on
floor. Pick it back up, keeping
your back straight, and lunge
back into place, then repeat.

40g
32g
Protein
Protein
0
180
Trans Fat
Calories
9g
7.2g
BCCAs
Per 2 scoops
BCAAs
Premium 100% Whey Protein Plus Isolate Available in: Premium 100% Whey Protein Plus Available in:
Naturally Sweetened with Stevia DELUXE CHOCOLATE 6 lb. Bonus Size DELUXE DELUXE
CHOCOLATE VANILLA
MuscleTech® and Sam’s Club have NEW! Premium 100% Whey Protein Plus Isolate, 3 lb.
done it again — delivering more STRENGTH▲ Post-Workout & Anytime Protein/Builds Lean Muscle
of what you want at a value
• Features 32g of high-quality whey protein + isolate
price you deserve. Now you can
• No artificial sweeteners, colors or flavors
meet all your protein needs with
• Loaded with 7.2g of BCAAs for fast recovery
Premium 100% Whey Protein Plus
and Premium 100% Whey Protein Premium 100% Whey Protein Plus, 6 lb. BONUS Size
Plus Isolate. These superior formulas are ideal for MUSCLE Daily Protein/Builds Lean Muscle
lean musclebuilding and will take your workouts to
new heights, all for a low club price. • Helps improve recovery and build more lean muscle
• Fast absorbing,
absorbin easy to digest
Sam’s Club is your one-stop shop for all your premium • Bonus size – best
b protein value
MuscleTech® sports nutrition needs at club prices.
www.SamsClub.com
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale
Exclusively at
dollar sales 2001 to present. Read the entire label and follow directions. © 2017
pTRX Bilateral Row

DO IT: Move your feet closer to
the TRX anchor point to make
this exercise more difficult.
t Hand-release
Pushup
DO IT: Releasing your hands
at the bottom of the pushup
forces your body to produce
more power to lift itself up.
EVERY MINUTE
ON THE MINUTE*
DIRECTIONS: The amount of
rounds is set by your ability to
finish inside a minute. Stop once
you fail to finish within a minute.
Try and improve your number
of rounds each week.
EXERCISE REPS
Kettlebell Swing 20
Burpee Pullup 5
*Add five reps to the swing and two
reps to the burpee pullup every round
until you fail to finish inside of a minute.

0g
Sugar
1,200mg
Beta-
Alanine
2:1:1 8.8 lbs.

BCAA
Ratio Muscle
Gain1
BACKED BY
SCIENTIFIC
RESEARCH
147 %
Strength
Increase1
50
SERVINGS
Amino Build® Available in:
FRUIT PUNCH #Shatter SX-7®
Available in:
BLUE RASPBERRY
50
SERVINGS
Next Gen Energized SPLASH EXPLOSION
Sam’s Club and MuscleTech®, America’s NEW! Amino Build® Next Gen Energized
#1 Selling Bodybuilding Supplement FOCUS▲ During Workout/Increase Energy
Brand, have teamed up to cover all
your workout needs at a smart price • Boosts energy when you need it most
you’ll love! Amino Build® Next Gen • Enhances focus & performance
Energized and #Shatter SX-7® deliver • Improves recovery & builds lean muscle
superior energy, performance and
musclebuilding ingredients to help take your workouts NEW! #Shatter SX-7®
and recovery to the next level. They’re from MuscleTech®, ENERGY▲ Pre-Workout/Explosive Energy
the premium brand you trust, and available at Sam’s • Delivers explosive energy & focus
Club, so you’ll love the lower club price! Get them today! • Enhances mmuscle pumps
Sam’s Club is your one-stop shop for all your premium • Increases size
siz & strength with PEAK ATP®
Exclusively at
MuscleTech® sports nutrition needs at club prices.
www.SamsClub.com
MuscleTech® is America’s #1 Selling Bodybuilding Supplement Brand based on cumulative
wholesale dollar sales 2001 to present. Read the entire label and follow directions. © 2016
1
Subjects who supplemented with PEAK ATP® in a 12-week human clinical study at the University of Tampa increased strength by 147% more than subjects using a placebo. Even better, these same subjects gained 8.8 lbs. of lean muscle
versus the placebo group, which only gained 4.6 lbs. – that’s 90% more lean muscle.
Lateral Shuffle
to Sandbell Slam
DO IT: Set up two sandbells
10 to 15 yards apart from each other.
Starting at one bell, laterally shuffle
to the opposite end, slam the sand-
bell, shuffle back, and slam the other
bell. Two slams count as one rep.

pSandbag Getup
DO IT: Start on your back with a sandbag
draped over one shoulder and the same
side leg bent in a bridge position. Roll
toward the opposite elbow, lifting your
torso up so you’re in a seated position
with your knee still bent. Fully extend
your arm so your hand is now support-
ing your weight. Now press your body
upward and slide your opposite leg under
your body until you’re in a half-kneeling
position. Stand up and then slowly
reverse the movement.
WORKOUT 3
DIRECTIONS: Add an
additional round in Weeks 3
and 4. Rest one minute between
rounds and 30 seconds between
exercises. After Weeks 3 and 4,
decrease recovery as you see fit
for each subsequent week.
CIRCUIT 1
EXERCISE SETS REPS
Sandbag Front 5 1 min.

Carry
Lat Pulldown 5 10
Sandbag 5 10
Military Press
CIRCUIT 2
DIRECTIONS: Rest 90 seconds
between exercises, and two to
three minutes between rounds.
Each week, shave off 15 seconds
of rest between exercises. Once
you’re resting 30 seconds be-
tween exercises (Week 5), follow
a 3–1–3 tempo (3 seconds down,
1 second pause, 3 seconds up).
Add one second to each phase in
the subsequent weeks.
EXERCISE SETS REPS
Sandbag Front 5 10
Squat
Box Jump 5 6-10
CIRCUIT 3
DIRECTIONS: Rest for
one minute between exercises,
and two to three minutes be-
tween rounds. After Weeks 3 and
4, decrease recovery as you see
fit for each subsequent week.
EXERCISE SETS REPS
Reverse Lunge 3 10
w/Sandbell
Rotation
Sled Push 5 50 yds.
OR
Treadmill 5 30 sec.
Sprint

Sandbag Front Squat
DO IT: For some lifters, using a
standard barbell for front squats can
cause wrist pain. Using a sandbag,
which is malleable by nature, gives
your wrists more freedom to move,
instead of locking them in place.
HUNGRY
LIKE THE
LIKETHE
WOLF
> Acclaimed chef and
restaurateur WOLFGANG PUCK
shares classic and new
recipes made healthy to help
you lose weight and feel
more energetic.
PHOTOGRAPHS BY SAM KAPLAN
FOOD STYLING BY JAMIE KIMM
Recipes excerpted from

the book Wolfgang Puck
Makes It Healthy. Copyright
2014 by Wolfgang Puck
SDDDSDSDSDDSSD
Worldwide Inc. Reprinted

with permission from Grand
Central Life & Style. All rights
reserved. Some recipes
adapted by M&F.

WOLFGANG’S TIPS
For a vegan dish, leave out the anchovies
and the optional Parmesan. You’ll
probably want to add salt to replace
the saltiness of the anchovies.
Try substituting fresh basil
leaves for some or all of
the parsley.
Pasta with Fresh Tomatoes, Black Olives, and Anchovies

Serves 4
Using fresh tomatoes during the peak summer season will make this dish pop with intense flavor that balances the savory with the
sweet. Beat the winter blues by picking up sun-ripened tomatoes—usually available year-round at organic grocery stores—and bring
summer that much closer.
2 tbsp extra-virgin olive oil ¼ tsp freshly ground black pepper 4. As soon as pot of water comes to a
½ cup plus 1 tbsp chopped fresh ¾ lb bite-size whole-wheat boil, salt water. Add pasta and cook
flat-leaf parsley leaves pasta, such as fusilli, bow ties, until al dente—tender but still slightly
2 garlic cloves or medium shells chewy—following the manufacturer’s
2 anchovy fillets, patted dry with Freshly grated Parmesan, for suggested cooking time. Drain pasta
paper towels serving (optional) and immediately add it to bowl with
¼ tsp red-pepper flakes tomato mixture. Add remaining 1 tbsp
1 lb red or mixed red and yellow 1. Bring a large pot of water to a boil. parsley and toss well.
cherry tomatoes, some left whole, 2. In a food processor fitted with a 5. Spoon the pasta into individual large,
some halved stainless steel blade, combine oil, shallow serving bowls. Serve immedi-
¼ lb large sun-ripened tomatoes, peeled, ½ cup parsley, garlic, anchovies, ately, passing Parmesan to guests
seeded, and coarsely chopped and red pepper. Process until who want it.
¼ cup coarsely chopped pitted cured uniformly pureed.
black olives 3. Pour puree into a large bowl. Add
¼ cup well-drained sun-dried cherry tomatoes, sun-ripened toma- THE MACROS
tomatoes, cut into thin strips toes, olives, and sun-dried tomatoes. 290 10g 46g 9g
½ tbsp sugar Season with sugar, salt, and black CALORIES PROTEIN CARBS FAT
½ tsp kosher salt pepper. Set aside.

WOL FGA NG P UC K
paper towels and season on both sides FOR THE CILANTRO-MINT-YOGURT

Chinois Grilled with black pepper. Grill or broil until DRESSING
London Broil medium rare, about 5 minutes per side.

Remove steak from grill and let rest in a
1. In a blender or food processor,
combine vinegar, mint, cilantro, parsley,
Salad with warm place, covered with foil, for about honey, and ginger. Blend or process
Cilantro-Mint- 10 minutes.
4. Meanwhile, in a large bowl, combine
until herbs are finely chopped and a
smooth paste has formed.
Yogurt Dressing spinach and radicchio and toss well. 2. Put yogurt in a bowl and stir
Arrange beds of salad mixture on herb-ginger mixture into yogurt.
Serves 4 Season to taste with salt and pepper.
4 serving plates.
Asian flavors make an already rich-tasting 5. Carve steak diagonally across the Use immediately or store in refrigera-
cut of lean meat even livelier, while the bed grain into thin slices. Arrange steak tor, covered, and use within 3 to 4 days.
of salad vegetables adds even more taste slices on top of beds of salad and
and texture and fills you up. garnish with dates, carrot, radishes,
THE MACROS
and diagonally sliced scallions. Drizzle
1½ lbs flank steak salad or dot the plate surrounding it 338 42g 17g 9g
with some Cilantro-Mint-Yogurt CALORIES PROTEIN CARBS FAT
½ cup low-sodium soy sauce
¼ cup mirin (Japanese rice wine) Dressing. Pass remaining dressing
½ cup chopped scallions, plus at the table.
2 scallions, cut diagonally into
o thi
thin
in
slices, for serving
1 tbsp minced fresh ginger
1 tsp red-pepper flakes
1 garlic clove, minced
Freshly ground black pepper
10 oz baby spinach leaves
1 small head radicchio, cut
WOLFGANG’S TIPS
A lean and flavorful cut of beef,
crosswise into chiffonade strips
rii ps flank steak (sometimes referred to as
4 dates, pitted and cut lengthwise i se London broil on menus and in butcher
into thin strips shops) can be tough. But cooking
1 large carrot, cut lengthwise it quickly on the grill and then
into very thin slices slicing it thinly across the
1 large or 2 medium radishes, c cut
ut grain makes every
lengthwise into very thin slices
es bite tender.
1 cup Cilantro-Mint-Yogurt Dressingssing
CILANTRO-MINT-YOGURT DRESSING
NG
3 tbsp rice-wine vinegar
¼ cup coarsely chopped fresh
mint leaves
cilantro leaves
flat-leaf parsley leaves
1 tbsp honey
½ tbsp minced fresh ginger
1 cup nonfat plain yogurt
Kosher salt
1. Thoroughly trim steak of connective

nectii ve
tissue and excess fat; put steak iin na
shallow, flat, nonreactive dish large
rge
enough to hold it flat. In a mixing bowl,
stir together soy sauce, mirin, ½ cup
chopped scallions, ginger, red pepper,
epper,
and garlic; pour over steak, cover er wi withi th
plastic wrap, and place in the refrigera-
frii gera-
tor to marinate for 1 to 2 hours.
2. Prepare a fire in an outdoor grill
rii ll or
preheat a broiler, stovetop ridged d grill
pan, countertop grill, or broiler.
3. Remove steak from marinade..
Discard marinade. Pat steak dry wi with i th

Roasted Tomatoes
Provençal
Serves 4 to 8
While reducing the oil in pesto to only a single

tablespoon, I’ve based this easy recipe on
a classic southern French way to cook
tomatoes. For the best flavor, I recommend
making it in summer, when you can get
good, delicious, sun-ripened tomatoes.
LIGHT PESTO (MAKES ABOUT ½ CUP)

½ cup loosely packed fresh
basil leaves
2 medium garlic cloves
1 tbsp extra-virgin olive oil
1 tsp grated lemon zest
WOLFGANG’S TIPS Kosher salt

Freshly grounded black pepper
Yes, more than a third of the
calories per serving—43.2%,
TOMATOES
to be exact—come from fat. But
4 ripe but firm medium sun-ripened
virtually all of that comes from
tomatoes
the light pesto’s olive oil,
a healthy fat.
Kosher salt
¼ cup fresh whole-wheat or multigrain
bread crumbs
¼ cup Light Pesto, plus more as
needed for serving
FOR THE PESTO

1. Put all basil, garlic, olive oil, lemon zest,
and 1 tbsp cold water in a mini food
processor, mini blender, or in the blending
cup of an immersion blender. Process until
smooth. Pulse in salt and pepper to taste.
FOR TOMATOES
1. Preheat the oven to 400°F.
2. Halve tomatoes horizontally. With the
tip of a small, sharp knife, cut out the
core at the stem end of each tomato.
Place tomatoes cut side up in a baking
dish. Season their cut surfaces well with
salt and pepper.
3. In a small bowl, stir together bread
crumbs and Light Pesto. Place a spoonful
of the mixture on top of each tomato half,
distributing it evenly. With the back of a
spoon, gently spread mixture over the cut
surface of each half.
4. Roast until tomatoes are hot and bread
crumb topping is golden brown, about
15 minutes.
5. Serve hot, lukewarm, or at room
temperature. If you like, drizzle a little
extra Light Pesto over tomato halves.
THE MACROS
74 2g 9g 4g
CALORIES PROTEIN CARBS FAT
WOL FGA NG P UC K
Turkey Piccata
with Winter-
Squash Puree
Serves 4
Take advantage of the remaining seasonal

winter squash and make this festive dish
to bring back fond memories of the past
holiday season before spring bursts in.
½ cup good-quality store-

store
bought cranberry chutney
chut
WINTER-SQUASH PUREE
1 lb fresh butternut squash,
squa
unpeeled, seeds and
strings removed, cut
into large chunks
1 lb fresh acorn squash,
unpeeled, seeds and
strings removed, cut
into large chunks
3 tbsp honey
¼ tsp ground allspice
¼ tsp ground cinnamon
¼ tsp ground ginger
WOLFGANG’S TIPS
TURKEY PICCATA I especially like how well the Turkey
1½ lbs boneless, skinless Piccata goes with the squash puree and
turkey breast, cut into cranberry sauce. But if you want to enjoy
8 equal slices the piccata on its own, one serving has
Kosher salt just 353 calories, with 70 calories from
fat. Serve some brown rice or
pep
a pilaf to soak up the
8 whole fresh sage leaveleaves,
port sauce.
plus more for optional garnish
2 oz thinly sliced prosciutto
prosciu (about
4 long, thin slices), slices
slic halved
All-purpose flour, for dusting
dus
½ tbsp vegetable oil thoroughly blended. Cover bowl with keep warm in the oven on a heatproof
½ cup port foil and place it over a pan of gently platter covered with foil.
1 cup good-quality canned
cann simmering water to keep it warm until 3. Return pan to the heat. Pour in port
low-sodium chicken br broth serving time. Leave oven on, resetting and stir and scrape with a wooden
Juice of ½ lemon it to its lowest temperature. spoon to deglaze pan. Stir in stock and
1 tbsp unsalted butter, c cut into 2 or lemon juice and simmer briskly until
3 pieces PREPARE THE TURKEY PICCATA: reduced by half, 5 to 7 minutes. Stirring
1. Season one side of each turkey slice briskly with a whisk, add butter a piece
1. About 1¾ hours before serving time, with salt and pepper, then turn slices at a time until it melts to form a thick,
start preparing Winter Squash Puree. seasoned side down. Place a sage leaf rich sauce. Cover and keep warm.
Preheat oven to 375°F. on top of each slice and season with 4. Stir Winter Squash Puree and mound
2. In a single layer in a baking pan, put pepper. Top with a slice of prosciutto it in the centers of 4 plates. Rest 2
squash pieces, peel side down, and add and press down firmly to seal prosciutto turkey pieces, prosciutto side up, on top.
1 cup water. Cover pan securely with and turkey together. Evenly but lightly Spoon some pan sauce over and around
aluminum foil and bake until squash dust both sides of each slice with flour. turkey. Spoon some cranberry chutney
pieces are tender, about 1 hour. Set 2. Heat a large, heavy nonstick sauté on top of turkey and garnish with extra
aside until cool enough to handle. pan over medium-high heat. Add oil. sage. Pass remaining pan sauce and
3. Carefully remove foil and, with a Working in batches if necessary to cranberry chutney at the table.
metal spoon, scoop the flesh away from avoid overcrowding, carefully add
the squash shells, transferring it to a slices, prosciutto side down, and sauté
heatproof bowl. Mash squash with a until golden, 2 to 3 minutes. With a THE MACROS
potato masher until smooth. Add spatula, carefully turn them over and
539 50g 55g 8g
honey and evenly sprinkle in allspice, sear the other side until golden, 2 to CALORIES PROTEIN CARBS FAT
cinnamon, and ginger. Stir until 3 minutes more. Remove from pan and

WOL FGA NG P UC K
Blueberry Pie with Teff Pastry Crust

Serves 8
Chinese five-spice powder, easily found in the seasonings aisle or Asian-foods section of
your market, contributes a very pleasant, slightly exotic flavor to the filling.
TEFF PIE DOUGH 3. Preheat ovenove to 350˚F.

11/8 cups white spelt flour 4. Put blueberr
blueberries in a bowl. In a
¼ cup teff flour separate bowl,
bowl stir together
1 tbsp sugar sugar, tapioca, five-spice
½ tsp Chinese five-spice powder powder, lemon zest, and salt.
¾ tsp kosher salt Sprinkle this m mixture over
5 oz (1¼ sticks) chilled unsalted butter, blueberries along
alo with lemon
cut into 1/8 -inch-thick slices juice. Toss thoroughly
thor to coat.
5. Transfer blublueberry mixture
1. In a bowl, whisk together spelt and to pie shell. UnUnroll reserved
teff flours, sugar, five-spice powder, rolled-out round
roun of dough
and salt. Add sliced butter and toss over blueberries.
blueberrie With
lightly to coat them with the dry your fingers or the tines
ingredients. of a table fork, press
2. Turn out mixture onto a clean, down all aroun
around the rim
floured work surface. With a rolling pin, to seal the top and
lightly roll butter to flatten slices into bottom crusts together.
flour mixture. With a small, sharp
sh knife
3. Using a dough scraper, gather up or kitchen scissors,
scis trim
mixture into a pile. Then pound it with the edge. Use knife
k tip to
rolling pin. Repeat the process 3 or cut a few slits in the top
4 times, just until mixture looks dry crust to vent s steam
and flaky. during baking.
4. Use scraper to scoop up and 6. Lightly brush
brus top of
transfer mixture back into bowl. Add pie with a little cold
cup water and stir with a sturdy water and then lightly
spoon or a rubber spatula just until a sprinkle with sugar.
s
loose dough forms. Turn out dough onto 7. Transfer pie to a
the floured work surface and flatten baking sheet. B Bake until
and fold it over a few times by hand. crust is nicely browned and
5. Form dough into a flat disc. Wrap it in the filling is bubbling,
bub 40 to
plastic wrap and refrigerate for at least 50 minutes.
1 hour before rolling out. 8. Set pie on a wire rack
and let cool to room
FOR PIE temperature be before
1 recipe for Teff Pie Dough cutting into 8 w wedges.
Parchment paper
6 cups fresh blueberries, or
frozen blueberries, thawed THE MACROS
and thoroughly drained
¾ cup sugar, plus more for sprinkling 401 5g
CALORIES PROTEIN
5 tbsp tapioca starch
¼ tsp Chinese five-spice powder
Zest of 1 lemon
63g 15g
CARBS FAT
Pinch of kosher salt
1 tbsp fresh lemon juice
1. Prepare Teff Pie Dough as directed.

2. Divide chilled dough in half. On a
sheet of parchment paper, use a rolling
pin to roll out 1 piece of dough into a
12-inch circle. Loosely roll it up around
SDDDSDSDSDDSSD
rolling pin, then unroll over a 9-inch

pie plate. Gently press dough into BUY THE BOOK
plate. Roll out remaining piece of Wolfgang Puck Makes It
dough, loosely roll it up around rolling Healthy is now available in
paperback. amazon.com
pin, and set aside.

WOLFGANG’S TIPS
Have fun varying the filling by
substituting other berries from
the farmers’ market for some
of the blueberries.
STRAIGHT UP
TOTAL
BODY
> We sieved through five years’
worth of our Straight Up Series
to bring you the best workout
for each body part.
LEGS
FOR THE PAST FIVE YEARS,
M&F has been pumping out a steady
stream of no-frills, straightforward body-
part workouts, aptly named the Straight This lower-body onslaught features
classic moves that will trash your legs
Up Series. And while many of us enjoy while building large, sweeping quads.
tinkering with new training toys and
workout methods—we love ourselves a EXERCISE SETS REPS
kick-ass sandbag workout (see page 88) as Leg Extension 5 10
much as the next dude—these back-to- Leg Press 4 12
basics Straight Ups for each body part Narrow-stance

Split Squat 3 10 (per leg)
were known to be particularly effective. Body-weight Stepup 3 10
Give them a test run or work through
them again to see the results.
ST R A IG H T U P
CALVES
This hellish calf workout is to be
performed six times per week for
three consecutive weeks, followed
by a deload week that you perform
only once. Weighted raises are
superset with plyometric exercises
to hit multiple muscle fibers.
EXERCISE SETS REPS REST

Standing
Calf Raise 2 8 10–20 sec.
superset with
Dumbbell
Calf Jump 2 20 1 min.
Seated Calf Raise 2 20 10–20 sec.
superset with
Single-leg
Box Jump 2 40*/leg 1 min.
(linear and lateral)*
*Using a low box or step, do 20 reps
linearly and 20 reps laterally per leg per
set (80 total reps).
Single-leg Box Jump

(Linear and Lateral)
Keep the reps continuous, using a low box or aerobic step
(around 12 inches high). Each set will consist of 80 total reps:
20 per leg facing the box/step and 20 per leg facing sideways
to the box/step and jumping up laterally to it.
PER BERNAL
Earn up to $20/hour and more!*
Train at home to be a
Certified Personal Trainer

Take your healthy lifestyle to the next level...
N ow you can train in the comfort of your own home to be a Certified Personal Trainer
& Nutritional Specialist! Get your Certificate in as little as 4 months and be ready to
make great money––up to $20/hour and more––as a Certified Personal Trainer, Nutritional
Specialist or both! Best of all, you’ll stay fit and healthy as you enjoy your career!
Get into the fast-growing fitness
profession!
Americans want to be fit and healthy and they’re
willing to pay good money to do it. That’s why
Personal Trainers are in such high demand. But
take this affordable, extensive course and you’ll
be more than a personal trainer…you’ll be a
CERTIFIED Personal Trainer! That’s a title that
really sets you apart!
Be ready to work in as little as four months!

No previous fitness or nutrition experience necessary. Start with the
basics, then progress to more advanced subjects. Train with experts
step by step to learn Fitness Therapy, Sports Conditioning, Strength
Training, Aerobics, Pilates, Yoga, Weight Training and much more!
Learn how to develop a customized fitness program for your clients.
Plus, upon graduation, you can take your NCSF Personal Trainer
Certification Exam. As a graduation gift, we’ll send you the official NCSF
exam study materials and we’ll pay your NCSF exam fees—a $300 value!
Includes
Toll-Free Open your own personal training studio! Or work for
Support and
Video Gyms, Health & Wellness Centers, Sports Therapy
Instruction! Clinics, Spas, Cruise Ships, Resorts and more!
A+ Rating
We invest in you -
up to $400 value** Get FREE Facts. Call 1-800-388-8765, Dept. MCFB2A27
www.uscieducation.com/MCF27
Our Career Coach
program is part U.S. Career Institute¨
of your program 2001 Lowe St., Dept. MCFB2A27 SENT
Fort Collins, CO 80525 FREE!
with U.S. Career
Institute and YES! Rush me my free Certified Personal Trainer information
gives you one-on-one access to package with complete details. No cost, no obligation.
a Human Resources Specialist. Name _________________________________________________________ Age _________________
We are confident our Certificate Address _______________________________________________________ Apt _________________
and Career Coach Program will City ___________________________________________ State _________ Zip _________________
prepare you with the skills you E-mail _________________________________________ Phone _______________________________
need for a great start in your Accredited • Affordable • Approved
new career. Your success in a The Original Career School ® with 35 years of education excellence!
new career is our #1 goal. Visit *with experience, based on figures from U.S. Dept. of Labor’s BLS website (March 31, 2015)
our website for full information. **Value depends on graduates’ use of services available to them FN059
ST R A IG H T U P
CHEST
This workout goes above and
beyond the normal press-till-
you-drop prescriptions by Bench
implementing plyometrics, reverse Press
pyramids, and 100-rep sets. Maintain a slight
arch in your lower
back throughout
EXERCISE SETS REPS
the lift and load
Plyo Pushup* 5 5 your lats, like a
Bench Press** 4 6, 8, 12, 15 spring, on the
Dip*** 4 10 lowering phase of
Pec Deck Flye**** 1 100 each rep.
*Rest two minutes between sets.
**Reduce the weight each set to fail at,
or about, the rep range listed. Pec Deck
***Use a resistance that brings about Flye
failure at 10 reps. If you can’t perform The pec deck gives
10 dips, rest 15 seconds between reps to
achieve the full 10.
you a deep stretch,
but don’t let your
****Choose a weight that takes you to
failure between 60 and 70 reps. Rest arms travel too
only as many seconds as you have reps far back, as this
remaining to reach 100. Repeat to reach can damage your
100 reps.
shoulders.
114 MUSCLE & FITNESS FEBRUARY 2017 DUSTIN SNIPES; EDGAR ARTIGA
FROM AMERICA'S #1 SELLING BODY BUILDING SUPPLEMENT BRAND
Giancarlo Stanton Rob Gronkowski Russell Westbrook

All-Star Outfielder All-Pro Tight End All-Star Point Guard
Build more muscle and increase strength with Six Star®

100% Whey Protein Plus – enhanced with core ingredients
to deliver results better than regular whey. The choice of
elite athletes, the protein in this premium shake is ultra- 100% WHEY
filtered to reduce fat, lactose and impurities. Plus, it’s PROTEIN PLUS
from the makers of MuscleTech® – America’s #1 Selling
Body Building Supplement Brand – so you know it’s a Our best ever flavors
formula you can trust. Try it in one of four flavors awarded
the Gold Medal from American Masters of Taste. 60g of premium whey
protein – ideal for flexible
Stay Cool Anytime, Anywhere with Your dosing (per 2 scoops)
Ultra-filtered to reduce
fat, lactose & impurities
70% more muscle with

STEP 1 WET & STEP 2 SNAP
SN STEP 3 WEAR clinically studied core
WRING
ingredients1
Cools instantly! 1
In a 6-week study, subjects using the
Try it for yourself. It really works! core ingredients in Six Star ® 100% Whey
Lasts up to 2 hours. Protein Plus with a training program
gained 70% more muscle than subjects
Available in: Red Gray Black Repeat Steps 1–3 to reactivate. using regular whey protein (8.8 vs. 5.1lbs.)
$20 VALUE LIMITED TIME OFFER!
PREMIUM SUPPLEMENTS. SMART PRICE.
#GreatnessIsEarned SixStarPro.com
facebook.com/SixStar @SixStarPro sixstarpronutrition
Learn more about our latest initiative!
MuscleTech® is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2017
ST R A IG H T U P
TRICEPS
The triceps’ main job is to help you
push stuff. So push—don’t just “extend”
with wimpy, single-joint movements.
Close-grip bench and weighted dips
will help you train your tri’s to do
what they were intended to do,
while the modified pushdown will
allow you to pile on the weight.
EXERCISE SETS REPS

Weighted Dip 4 10, 8, 8, 6
TNT Pressdown 4 10
Band Pressdown 3 12
Close-grip Pushdown 1 100
TNT Pressdown
Set up as you would for a standard
cable pushdown, but allow your elbows
to fully flare out and keep your head to
one side of the cable. Maintain a narrow
grip and push to full extension.
Band Pressdown
Loop a resistance band over a pullup
bar or another high anchor point.
The higher the anchor point, the
more resistance you’ll feel.

FROM AMERICA'S #1 SELLING BODY BUILDING SUPPLEMENT BRAND
Rob Gronkowski
All-Pro Tight End
Pro athletes like Rob Gronkowski use pre-workouts to fuel

through their hardest training sessions and build powerful
physiques. Six Star ® Pre-Workout Explosion is from the
makers of MuscleTech® – America’s #1 Selling Body Building
Supplement Brand – and features a potent blend of pre-workout
ingredients, including caffeine for extreme energy, focus and
intensity, precise doses of arginine AKG and beta-alanine, and PRE-WORKOUT
creatine for explosive muscle pumps and increased strength. EXPLOSION
Get ready to crush the weights and take your workout performance
BETTER WORKOUTS
to a new level with Six Star® Pre-Workout Explosion.
Energy, focus & intensity

WHICH SIX STAR® PRE-WORKOUT EXPLOSION WILL
GIVE YOU THE BEST WORKOUT?
Explosive muscle pumps
NEW! NEW! Fuels muscle growth &
PRE-WORKOUT PRE-WORKOUT
performance
EXPLOSION EXPLOSION RIPPED
Convenient Hybrid formula Available in:
on-the-go
caplet form
WATERMELON
FRUIT PUNCH PINK LEMONADE
PREMIUM SUPPLEMENTS. SMART PRICE.

Learn more about our latest initiative! MuscleTech® is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
ST R A IG H T U P
BACK
Heavy
Dumbbell Row
Brace yourself with op-
posite hand, keeping your
This workout focuses on building core tight throughout the
power and strength as opposed set. Gut out at least 20 reps.
to width and thickness. Wearing
straps for pullups will help you eke Weighted
out extra reps. Pendlay and dumbbell Back Extension
rows will work on explosive power Don’t overload your lower
and grip strength, and back exten- back. Start with a 10-pound
sions work your spinal erectors since plate and move up to 25
your back doesn’t stop at your lats. pounds when the dime
feels light.
EXERCISE SETS REPS REST
Pullup w/ Straps 4 Failure 2–3 min.
Pendlay Row 4 6–8 2 min.
Heavy
Dumbbell Row* 4 20 2 min.
Weighted
Back Extension 3 15 1–2 min.
*Take each set to failure, aiming for high
reps (20 at least, 30 or more is better).
Use a weight that you can get at least 20
reps with before reaching failure. Do one
to two rest-pauses per set to increase
your total rep count.

BONUS 20% BONUS 20% BONUS 20%
SIZE! MORE FREE! SIZE! MORE FREE! SIZE! MORE FREE!
GAIN MUSCLE & STRENGTH AMPLIFY TESTOSTERONE PUMPS AFTER ONE DOSE
Clinically proven creatine – over 4x more Increase active testosterone – results in just Bigger, better muscle pumps – the difference
muscle gain1 7 days1 you want
Improved recovery time – enhances muscle Delivers a precise dose of boron – based on Increased muscle hardness & fullness – after your
performance human clinical research1 first dose
1 1
In a third-party, 12-week study involving 22 untrained test subjects Six Star ® Testosterone Booster is formulated with a precise Delivers a precise dose of arginine – enhanced
divided into 3 groups and conducted at an American university, dose of the mineral boron, which is shown in human clinical
subjects taking the same form of creatine found in Six Star ® research to increase active (free) testosterone in just 7 days. nitric oxide levels
CreatineX3™ with a weight training program gained over 4 times
more lean muscle than subjects using a placebo (7.12 vs. 1.30 lbs.).
Our everyday low prices start at $9.97, compared to others that can cost $59.99
GREATNESS IS EARNED PREMIUM SUPPLEMENTS. SMART PRICE.
Learn more about our latest initiative! MuscleTech® is America’s #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
ST R A IG H T U P
BICEPS
This workout features exercises that
SHOULDERS
Temporarily excluding presses
train the bi’s from different angles from your delts routine benefits
with different tools. Such variety you in two ways: It gives your
ensures that both heads of the biceps joints a break from the heavy stuff,
get maximum stimulation for growth. and it allows you to broaden your
horizons with some fresh moves.
EXERCISE SETS REPS

EXERCISE SETS REPS
Double-arm
High Cable Curl* 2 15-18 Upright Row 4-5 10-12*
Dumbbell Fortune Raise 3 3**
Preacher Curl 3 10-12, 10-12, 21
Battling Ropes 3 Tabata***
Incline
Face-pull 3 15
Dumbbell Curl** 3 10-12
*Aim to fail at 10, 11, or 12. Rest up to
Standing
one minute between sets.
Cable Curl 3 10-12, 10-12, 24***
**For three minutes, alternate
*On the last set, superset with standing
between shadowboxing and DB
barbell curls for six to eight reps.
raises (front, side, and rear, and
**On the last set, do two dropsets of overhead presses) every 30
four to five reps each, using a small seconds. Use three- to five-pound
Dumbbell Preacher Curl increment for each drop. DBs and strict form. Rest up to one
Preacher curls allow for a deep ***On the last set, drop the weight minute between rounds or sets.
stretch at the bottom of the move- by 50% and perform the first eight ***Do eight 20-second segments of
reps with an outside-shoulder-width all-out work, each followed by 10
ment, but be sure to not fully lock out
grip, the next eight with a standard seconds of rest. Alternate between
your arms, as you’ll lose the tension grip, and the last eight with an two-handed slams and alternating
on your biceps. inside-shoulder-width grip. waves in each work segment.
ABS
The abs are as important as any
other body part—and perhaps
more when you consider
that all athletic movements
stem from your core—so they
should be trained as such. A
high-volume barrage of unique
exercises will ensure that you
spark new growth to those
often-pesky six-pack muscles.
EXERCISE SETS REPS

Cliffhanger 4 25 Cliffhanger
Cli
iffhange
er
Scorpion Tail 4 10
Sit on the back end of a fixed, flat bench.
Reach forward with your legs and secure
Dip Bar Knee Raise 4 25
yourself with a pigeon-toed hold under the
Flutter Kick 4 20
bench. Slowly lean back, engaging your abs,
and then raise yourself back up.
120 MUSCLE & FITNESS FEBRUARY 2017 BRIAN KUHLMANN

PER BERNAL
PART
2
PUMPING
IRON
> An interview with
AT
40
director George Butler,
the man responsible for
making bodybuilding a
cultural mainstay that
has inspired a younger
generation of lifters.
BY SHAWN PERINE
I
It’s hard to overstate the impact of
director George Butler’s 1977
documentary Pumping Iron, not
just on bodybuilding, but on
society. For one thing, it intro-
duced the world to pre-Conan
Arnold Schwarzenegger, whose
incredible success might not have
been possible without his breakout
performance as himself in P.I.
Then there’s the mainstreaming
of gyms that can be traced to the
film’s release. Beginning in the late 1970s
and well into the ’80s, the health club
industry saw massive growth, with chains
popping up throughout the U.S., then the
world, and with them, a surge in gym
memberships.
Pumping Iron is the reason many of us,
myself included, got into working out in
the first place, so it’s with great pleasure
that I wish George, Arnold, and the rest of
the film’s cast and crew a happy 40th
anniversary.
PUMPING
IRON @ 40
PUMPING IRON:
The film that almost wasn’t.
With the exception of the brothers Weider,
few people have had as much of an
influence on the popularization of body-
building as George Butler. As the engine that
conceived, directed, and then brought the
film Pumping Iron to theaters 40 years ago,
Butler has given bodybuilding fans the world
over a visual touchstone that still serves
as everything from historical reference to
motivational guide to celluloid bible.
M&F: What was your first Right. We did the entire book and What was it like trying to bring
professional experience with turned the manuscript in to Sandy the film to the screen? Was
bodybuilding? Richardson, who was editor in chief Charles involved?
George Butler: Charles Gaines was at Doubleday, and he wrote us a letter Charles decided he didn’t want to be
assigned by Sports Illustrated to write saying, “I want my money back. No involved in the movie. Pretty much
an article on a bodybuilding contest one will ever read this book, and no everyone deserted by this point.
for the July ’72 issue. He asked me to one will ever be interested in Arnold
take the photographs. Schwarzenegger.” Did you have funding at this stage?
Well, funding came in very erratically
What was the contest? So then you shopped it around and with great difficulty. I actually went
It was the Mr. East Coast, which was in New York? to 3,000 people one by one to finance
held in Holyoke, MA, and was won Yeah. We ended up at Simon & Schuster. the film.
by a wonderful bodybuilder named
Leon Brown. That was in ’74? 3,000?!
Late ’74. Yeah, it’s really true. I’m not exaggerating.
P R E V I O U S S P R E A D : Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
Were you familiar with bodybuilding
at the time, or was it a new And was it a success? So you then went out and shot
experience for you? Yes. It made The New York Times Best some footage?
I had grown up in Jamaica and the Sellers list. We shot a test film, and I screened it
West Indies, and I used to work out in New York for 100 investors, and
in a gym in Jamaica, and bodybuilding How many editions have there [actress] Laura Linney’s father
was a big sport down there. I saw been? [playwright Romulus Linney] got up
my first bodybuilding exhibit actually I think about 20 printings. and said, “George, if you ever make a
at a political rally in a church in movie about Arnold Schwarzenegger,
Savanna-la-Mar, Jamaica. Your book is what inspired me to you’ll be laughed off 42nd Street.”
take up bodybuilding. When I was
How did that come about? about 10, I remember thumbing That kind of negative attitude still
A friend of mine was running for through a copy in a department astounds me.
parliament in Jamaica, and he had a store and coming to the picture of What you’ve got to understand is that
political rally in the parish church, and Arnold with a topless girl on his back in the early ’70s, bodybuilding
part of his rally included a bodybuilding shoulders, and I thought, “That’s was the least glamorous sport in the
exhibition with a guy named Samson. what I want to be.” world. The prevailing view was that it
The power went out in the middle of it, Well, bear in mind that the woman on was purely homosexual, that body-
so they lit it with kerosene flares. his shoulders was the top woman builders were totally uncoordinated,
bodybuilder at the time. I took those that when they grew older their
After the Sports Illustrated article photos for a Playboy article, and muscles would turn to fat, and that
came the book. I understand that Arnold was supposed to be the male they had no intelligence whatsoever.
you faced a few obstacles in bodybuilder, and Heidi was supposed to Charles Gaines said that it was like
attempting to get it published. be the female bodybuilder. trying to promote midget wrestling.
Hadn’t Doubleday given you an It was so tawdry…everyone we knew
advance to do the book? So after the book comes the movie. was laughing at us.

It’s amazing not only how far
New text ds,jdskjds
bodybuilding has risen since then
jdskjdskjdsjkdskjsd
but how far it seems to have fallen at kjds dsd sdds sdds
that time. Back in the ’40s and ’50s, sdsdsdds sd
guys like Charles Atlas and Steve
Reeves didn’t portray that image.
Yeah, but there were limited pockets of
bodybuilding. If you look at Charles Atlas,
he wasn’t really much of a bodybuilder, and
Steve Reeves made it in the movies and was
very handsome. Look at it this way: Arnold
Schwarzenegger arrived in America in
1968, and when we met him in 1972, the
Mr. Olympia contest was held in a tiny little
auditorium in Brooklyn and the prize
money was something like $1,000 and only
Arnold and Franco were making it as
professional bodybuilders. Everyone else
had another job. Leon Brown worked at a
Laundromat in Staten Island.
I know that Steve Michalik was a

graphic artist.
Steve had to have a full-time day job, and
he was Mr. America. It was a joke it was
so bad.
Actually it began at the Plaza Theatre, Now among the bodybuilding set,
How big a crew did you have which was a regular movie theater in there is a lot of speculation con-
for the filming? New York, and it broke every box office cerning a few of the scenes in
Well, the way I shoot films, my crews record there was at the theater. Pumping Iron. I’ve talked to others
expand and contract. For instance, when who have wondered if some of the
I was shooting at Lou [Ferrigno]’s gym Were the reviews generally positive? film is documentary or maybe a
in Brooklyn, it was really just half a Are there any memorable stories little bit of the guys acting for the
dozen people. When we were shooting at related to the film’s release? camera. One case in particular that
Gold’s Gym, we had a bigger operation. Oh, yeah. Well, it got fabulous reviews, everyone talks about is the “missing
It was probably 12 people, which and through a friend I got Jacqueline T-shirt/crusher scene” and the
included the cinematographer, gaffer, Onassis to come to a lunch for Arnold on-screen friction between Ken
the assistants, and me, and some and that sent people through the roof. Waller and Mike Katz. How much
electricians, etc. Basically I’m very And I put Arnold before that in the of that was real?
proud of the fact that I’ve always Whitney Museum and in a ballet studio, The only tricky thing involved there is
worked with a small crew. When we and I got Jamie Wyeth to paint him. that Waller evidently stole Katz’s T-shirt
Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H A N D F I T N E S S
were filming in South Africa at the because we got on film Katz saying,
contest, we were running about six Now, I remember the movie from PBS. “Where’s my T-shirt? I bet Waller took
cameras, and with South African It was before VCRs, so I used to run to it.” And so we filmed the before after.
assistants we probably had 30 people. the TV with my audio tape recorder
and tape the audio for later listening. With him tossing the football around
It feels like a larger production, When did PBS start airing it? with Robby and Roger talking about
though, especially the competition Probably, I would say, in late ’77. how he was going to do it?
scenes in which you go from Exactly.
backstage to the audience’s per- So pretty soon after the release.
spective to onstage. What kind of a Well, it was released in January ’77. So What about Arnold? He told so
budget did you have? probably in October/November, it went on many great stories that are still
I raised $400,000 to make the movie. PBS. Even that was exasperating. The debated, like whether he really
distributor, which was a company called missed his father’s funeral (as he
Amazing that you could film for so Cinema 5, which was like the Miramax states in the film).
long on such a small budget. You of its day, sold Pumping Iron to PBS for That’s true. He did not go to his
shot for about three or four months, 30 grand. About a week later, ABC came to father’s funeral.
I figure. me, and Tony Thomopoulos, the president,
Yeah. asked me if he could buy it. I said, “Well, And when he made his analogy of a
how much?” and he said, “$1,000,000.” pump feeling like an orgasm, did he
And so when Pumping Iron was clear that with you first or was it just
released, was it straight to the art And by that time it was too late? extemporaneous?
houses, or did it have a wide release? Yeah. No, that was extemporaneous.
Arnold works with
a professional
dancer to improve
the fluidity of
his posing.
rooms with one person around him and

his father, and Arnold would work out in
a gym in California that had its doors
open, was wide open, right on the beach.
And it was light and airy, and Louie’s
was dark. Louie was dark and brooding.
Arnold was blond and big and beachy and
stuff like that. But both men are sons of
policemen. I found that very interesting,
and I’m sure Arnold subconsciously
registered that. So the film set up this
wonderful contest between these two
men, and of course Louie was 6'5" and
he’s a giant, really.
But here’s something interesting not
many people know. Nik Cohn wrote a
movie called Saturday Night Fever. He
wrote the screenplay for it, and the whole
Italian family, John Travolta’s family, is
modeled on Louie and his family.
You’re kidding! Actually, I can see it.

Like the scene in which Louie’s
family is sitting around the kitchen
table…
Were there any things that didn’t a guy who played track, hockey, and Yes! It’s all John Travolta’s family. With
make it to the screen that were football. Three sports, All-American in his sister and brother and the Catholic
great, funny, or remarkable? college. You know, he was a New York Jets Church and everything else. It was
[Laughing ] Thousands of things. lineman, and I’m pretty sure he could modeled on them in Pumping Iron.
have played professional hockey or could
Any that you can share? have thrown the discus or something like That’s too funny! Moving on to
Yeah. I’ve got Louie saying on film, “All I that. I mean, he’s an astonishing athlete Franco. He seemed like a lot of fun
want to be is the Hulk,” and this was and a great human being. to be around.
several years before he became the Hulk. I was always very fond of Franco. It was
I’ve had the opportunity to speak my idea to go to Sardinia and film there.
Amazing. Now you’ve got four main with him and found him to be a That’s when we were really doing
protagonists in the film, and each thoughtful and considerate person. seat-of-the-pants filmmaking because
one was pretty different from the He’s a fine human being. three of us went to Sardinia: myself, Bob
others. I’d like to get your thoughts Fiore, and his girlfriend, who was
on each. What was your impression What was it like shooting the scenes Marshall McLuhan’s daughter. I did
of Mike Katz? with Lou Ferrigno and his dad? sound and lighting, and Bob did lighting
B U T L E R / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
I adored him. He was authentic, and he Well, when you make a film like Pumping and camera work, and we were able to do
always wore his heart on his sleeve, so you Iron, you’ve got to put a good story key scenes for the movie in Sardinia with
could tell on his face what was going on in together, and I had a keen insight into literally a two-man crew. And it worked.
his mind. The most amazing thing I know Louie’s relationship with his father. I And we got stopped by the police in the
about Mike Katz is that he was a high knew that he was the perfect bodybuilder mountains. It was very exciting stuff
school teacher. We filmed him at his to set up as the guy who could, or might, because Franco’s mother and father were
high school, and I watched him playing knock off Arnold. And the contrast was real shepherds, and I’m not even
touch football, and he began on the zero perfect. Louie worked out in a small, dark convinced any other Americans had been
yard line, and he ran 100 yards down the gym in Brooklyn that was actually R&J to his village before us. It was way, way
field. There were a lot of good high school Health Studio, which was owned by a up in the mountains in Sardinia, and it
athletes there, and no one could touch man named Julie Levine. And Gold’s was so remote, and it was so high up that
him. I mean he went so fast, and he was Gym in California was the exact opposite. there was still ice in June on the lakes. At
so agile. You’ve got to remember, this was Louie would work out in these tiny little one point Franco chopped a hole in the

PUMPING
IRON @ 40
ice and caught some trout, which he water bottle is in Massachusetts. Mike With Arnold Stang.
served us for lunch. On another occasion Katz was filmed in Connecticut. The [Laughing ] Yeah. And even his voice had
Franco’s family put me in the only movie actually opens in San Francisco. to be redubbed in that movie.
available bedroom, which was his sisters’
room. Five of his sisters were going to Is that the ballet scene? That’s probably the best aspect of it:
sleep in the room with me, so this was The ballet scene was New York City. That the overdubbed voice.
quite wonderful. Then I realized Franco’s was another location I forgot to mention. And I’ll tell you another little sidebar. When
father was sitting right outside the It was shot in Joanne Woodward’s dance I was trying to get Pumping Iron going, I
window at the foot of my bed, watching studio in Manhattan. was very short on money. So I went to this
me all night long. lab in New York, and I had just come back
Another interesting tidbit. Turning from shooting the initial part of the film. I
How long were you in Sardinia? now to Arnold. We all know that he asked them if they’d give me some credit,
Probably a week. is this self-made man. What was which is the kind of thing they normally do
your impression of him? Did he just when you get going on a movie. This was a
That’s fun footage. The movie is so seem like a guy who was born to place called DuArt Film Lab, and the owner
international, and it’s amazing how be successful? of it was someone named Irwin Young. So I
you did it on such a small budget Yeah, well, the reason I made the film went in with my hat in my hand and asked
with such a small crew and yet it’s was because I thought he was very him if he would give me $15,000 worth of
this globe-hopping excursion. charismatic and interesting and smart. credit. He said, “Tell me what you’re doing,”
Well, we filmed in Los Angeles, San But initially, when I met him, he had and I said, “Well I’m making a movie about
Francisco, Montreal. We filmed at the been in America four years and virtually bodybuilding.” Then he said, “Does it have
Whitney Museum in New York. We nothing had happened. You know, he anything to do with Arnold Schwarzeneg-
filmed in Connecticut. We filmed in wasn’t in other movies. We were the first ger?” and I said, “Yes.” So he said, “Forget
Massachusetts. We filmed in Paris, and people outside of bodybuilding to it. I won’t give you any credit. I had a movie
we filmed in South Africa. interview him. in here called Hercules in New York, and
they never paid a bill, and they owe me
Now I’d be hard-pressed to figure Yeah, he did Hercules in New York 30 grand.”
out exactly which scenes were and then kind of laid dormant
shot where. for awhile. That’s a riot! What a coincidence.
Well, where Franco blows up the hot- Hercules Goes Bananas. [Laughing] It was an unfortunate one.
C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
George Butler and crew film Arnold repping out a set of barbell curls in preparation for his sixth Mr. O in Pretoria, South Africa.
SDDDSDSDSDDSSD
EDGAR ARTIGA

THE
MINUTE
WORKOUTS
> Start shedding winter weight with these three time-oriented
routines that can fit into any schedule.
We e understand
und d if you
y decided
ided to take a hiatus subjects from all three nations packing on an average of 1.8,
fromm eat
eating superclean
lean or trainingng with high intensity every 1.3, and 1.1 pounds respectively.
day during
duri the holidays.
days You’re busy usy spending time with fam- If you’re in that weight-gain club, you can erase any acquired
ily and
nd ffriends, attending
ndin parties, s, snacking on fresh-baked flab by getting back to consistency—both in the kitchen and
goods,
ds, sipping
s on free
ee booze,
b and
d staying up late anxiously the gym—and easing your way into grueling workouts. That’s
waiting
ing to see if anyone
one at the North
orth Pole who mindlessly for- why we’ve put together these three routines—designed by
got too leave
l a new
n home m gym undernder your tree would remember Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valen-
to deliver
liv it around
r New Year’s.. (Seriously, WTF, Santa!?) cia, CA, and the trainer who helped whip Twilight teen wolf
But getting
g in the holiday
into h spirit
pirit also leads to owning a Taylor Lautner into howlingly good shape—that can fit into
holidaya bodyy that’s
th softer
f and flabbier. In fact, according to anyone’s busy schedule. The 10- and 20-minute workouts can
a 12-month
m stu
study published
l in the New England Journal of be done at home, with light dumbbells and resistance bands,
Medicine,
c olid weight gain
holiday n is a worldwide trend. Research- while the 45-minute workout requires a full gym.
ers asked 3,000
000 subjects in thee United States, Germany, and Either way, any of Yuam’s workouts will have you feeling the
Japan to weigh
eigh themselves everyvery day for a year. When the pump as you get stronger by performing abbreviated move-
study ended, d, the researchers noted that the biggest weight ments so you’ll get the full affect without taking an exercise
gains camee around
arou the Christmas-New
stmas-New Year’s season, with through the full range of motion.

10:20:4 5 M I N U T E WOR KOU T S
HOW IT WORKS
HOWITWORKS
Each of the
following routines
10 MINUTE WORKOUT
runs either 10, 20, or
45 minutes. The
longest workout is
meant to be done in a
gym, but the shorter
workouts can be
performed almost
anywhere with just a
resistance band and
light dumbbells. The
routines are designed
to not only give you a
full-body workout
but also strengthen
weak points—and
pump up your trophy
muscles. Yuam
wrote the program
as if he were training
you under strict
time constraints.
You’ll notice that
the range of motion
on several exercises
is limited. This keeps
the focus on the
main muscle group,
preventing the
stabilizers or other
“helper” muscles
from taking over. It’s
not as functional as
using a full range of
motion, but it will
lead to the kind of
muscles that will fill
out your T-shirts.
FREQUENCY
Perform the
appropriate workout
(10 min., 20 min.,
45 min.) whenever
time allows.
1. BAND WOODCHOP
Sets:: 2 Re
Reps:
eps: 12–15
Attach a D-handle to
the low pulley of a cable
HOW TO DO IT
HOWTODOIT machine and hold the
handle with both hands.
Perform the Stand away from the
exercises as straight machine to increase
SDDDSDSDSDDSSD
sets, completing all tension and twist your

torso up diagonally
the given sets for one
from the anchor point.
move before going on
to the next.

2 PUSHUP
Sets: 2 Reps: 10
3.PLYO
PUSHUP
Sets: 2 Reps: 10
Perform a
pushup but
explode up so
that your
hands (and
feet, if possi-
ble) leave
the floor.
4 WALKING 5 ICE SKATER 6 PLYO LUNGE 7.

PUSHUP Sets: 2 Reps: 8–10 Sets: 2 Reps: 12
Sets: 2 Reps: 10–12 (EACH SIDE) (EACH LEG) STATION-
ARY LUNGE
ARYLUNGE
Get into a pushup Stand on one leg Get into a lunge
position and walk and, keeping position and then
forward on your your lower back jump as high as Sets: 2 Reps: 12
hands, dragging in its natural you can. Keep (EACH LEG)
your feet behind arch, bend for- your torso Stand with
STEVE BOYLE (2); DUSTIN SNIPES
you. Each “step” ward at the hip upright for the one leg in
is one rep. Let and pick up a entire movement. front of the
your hips swivel cone (or other other then
with each step. light object) in lower your
front of you. body until
your rear
knee nearly
touches the
floor.

20 MINUTE WORKOUT
1 BAND WOODCHOP
Sets: 2 Reps: 12–15
See the 10-Minute
Workout on page 130
for description.
2. SPRINT
Reps: 10
Sprint 20 yards, then
walk 10. Repeat for
10 reps.
3. PUSHUP TO ROW
PUSHUPTOROW
(EACH SIDE)
Hold a dumbbell in
each hand and per-
form a pushup. At the
top, row one dumbbell
to your side. Work the
opposite arm on the
next rep.
DSSDSSD DSSDSSD DSSDSSD DSSDSSD DSSDSSD DSSDSSD DSSDSSD DSSDSSD

4 COBRA TO SUPERMAN
Sets: 2 Reps: 5–10 sec.
Bend forward at the hips,
squatting slightly, and
reach your arms out in
front of you with palms
down. Hold for five to 10
seconds, then reach your
arms behind you and turn
your palms up, holding five
to 10 seconds.
5 REVERSE-GRIP ROW
Sets: 2 Reps: 15
Hold a dumbbell in each
hand and the handle of a
resistance band. Stand
on the band. With palms
facing forward, bend over
at the hips and row the
weights to your sides.
6 REVERSE FLYE
Sets: 2 Reps: 20
Hold a dumbbell in each
hand and stand on one leg.
Bend forward at the hips
so your arms hang straight
down. Raise the weights
out to your sides.
7 BAND LATERAL RAISE

(EACH SIDE)
Stand on a resistance
band and hold one end in
one hand. Raise your arm
90 degrees to your side.
8. DUMBBELL
DUMBBELLCURL
CURL
Sets: 2 Reps: 20
(EACH SIDE)
Hold the innermost side
of the handle. Curl
dumbbell then lower the
weight to six inches
below 90 degrees (do
not lock out your arm).
9 DUMBBELL
BAND KICKBACK
Sets: 2 Reps: 20
(EACH SIDE)
Hold a dumbbell in one
hand and the end of an
anchored band. Keeping
your elbow close to your
side, extend your arm
EDGAR ARTIGA (2); DUSTIN SNIPES
behind you.
10 BAND
EXTERNAL ROTATION
Sets: 3 Reps: 20
Hold the end of a band in
each hand and bend your
elbows 90 degrees. Pull
the band apart.

45 MINUTE WORKOUT
1 BAND WOODCHOP
Sets: 2 Reps: 15 4.DUMBBELL
BENCH PRESS
BENCHPRESS
See the 10-Minute Workout
on page 130.
Sets: 1 Reps: 10–12, 12
(DROPSET)
2. CRUNCH Hold a dumbbell in
Sets: 2 Reps: 15 each hand and lie back
Look at your legs in on a flat bench. Press
front of you throughout the weights over your
each rep. chest and lower them
only until your elbows
are bent 90 degrees
OBLIQUE CRUNCH
DUSTIN SNIPES; MIKE RAABE
3 (so you keep constant

Sets: 2 Reps: 15 tension on your tri-
Hold the handle of a cable ceps). Perform 10–12
overhead. Stagger one reps, then grab a lighter
foot in front of the other. pair of dumbbells and
Crunch torso toward the do another 12 reps
leading foot, keeping your immediately.
weight on your rear leg.

6 CABLE FLYE 7 ONE-ARM PULLDOWN
5. INCLINE DUMBBELL PRESS
INCLINEDUMBBELLPRESS Sets: 2 Reps: 10–12, 12
(DROPSET)
Sets: 2 Reps: 20
(EACH SIDE)
Sets: 1 Reps: 10–12, 12 (DROPSET)
Perform the same procedure but on an incline bench. Hold the handles of two Hold the handle of a high
opposing cable pulleys and cable pulley with your arm
allow your arms to extend straight. Pull the handle
back until you feel tension down to the outside of
on your chest. Slowly bring your hip, concentrating on
your hands closer together your back.
until they’re in front of your
chest and then quickly (but 8 TWO-ARM PULLDOWN
with control) let them ex- Sets: 2 Reps: 15
tend back again. Perform a Hold two cable handles
dropset as described in and bend forward at the
the previous two bench- hips. Pull the handles down
press exercises. to hip level.
9. DUMBBELL LATERAL RAISE

DUMBBELLLATERALRAISE
Sets: 1 Reps: 15, 15 (dropset)
Raise dumbbells out to 90 degrees. Perform 15 reps
and then lighten the load so you can do another 15
immediately.
MICH A EL DA R T ER; PAV EL Y T HJA LL
FROZEN
ASSETS
Yes, it’s possible for produce to be fresh and
frozen. Stock your freezer with these 11 fruits and
vegetables that are tasty and nutritious—and will
save you some money, too!
BY ANDREA PLATZMAN, R.D.
The supermarket can These berries, melons, tomatoes, and
T
paralyze your mind. greens can be exposed to pesticides,
Too many decisions extreme heat, and light during trans-
come into play within port, further compromising their
the aisles. Paper or freshness and nutritional value. By
plastic? Self-checkout contrast, most frozen fruits and vege-
or cashier? No-frills tables are promptly blanched, boiled,
generic or brand name? Fresh or frozen? or steamed and then frozen within
In the latter quandary, fresh pro- hours of being picked, a process that
duce is seemingly the safer bet, but helps lock in both fresh taste and
don’t ice out frozen fruits and veg- nutritional value. Frozen produce is
etables just yet. Studies by IFR Extra also available year-round and in most
have shown that produce can lose up cases is cheaper than fresh. It’s high
NICK FERRARI
to 45% of its essential nutrients dur- time, then, to stock your freezer with
ing the journey from farm to table—a these underappreciated nutritional
period that can last as long as 16 days. powerhouses.

CORN ON
THE COB
At just 59
calories per ear,
corn is packed
with fiber,
antioxidants, and
B vitamins. It’s
a great source
of carotenoids
like lutein that
protect your eyes
from macular
degeneration,
one of the
leading causes
of blindness in
adults. Add corn
kernels to your
salad, soup,
or black-bean
salsa. Sauté with
finely chopped
jalapeño, cilantro,
and a sprinkle
of cotija cheese
for Mexican
esquites (that’s
“toasted corn” to
you, gringo). Or
enjoy the whole
ear. Just skip the
butter.
F ROZ E N A S SE T S
BROCCOLI WINTER SQUASH

helps lower cholesterol is like a multivitamin
and detoxifies the on your plate,
body. It’s also a protecting you from
good source of fiber a host of ills. Top
to aid in digestion, pureed winter squash
kaempferol to fight with cinnamon and
inflammation, and maple syrup for a
vitamins A and K cold-weather treat.
to ward off vitamin Or for a more savory
D deficiency. Toss soup, blend squash,
florets with whole- low-sodium broth,
wheat pasta or orzo; and sautéed onion
use them in omelets; and garlic. Add nonfat
or stir-fry with thinly Greek yogurt for a
sliced sirloin, chopped creamier variation.
garlic, and low-
sodium soy sauce for
a quick dinner.
BRUSSELS SPINACH
SPROUTS Packed with
help lower cancer-reducing
cholesterol, protect antioxidants and
your DNA, and have anti-inflammatories,
anti-cancer benefits. spinach is also a good
Throw them on a source of iron. You
sheet pan with a little can add chopped
olive oil and chopped spinach to lasagna,
garlic and roast at scrambled eggs,
400°F for 35 to cottage cheese, or
40 minutes. any sauce or soup
for added flavor and
nutrients.
BLUEBERRIES CHERRIES
It’s hard to believe Research links
how much cancer- cherries’ red
fighting power is color—provided by
packed into such the fruit’s powerful
a small superfruit. anthocyanins—to
Keep them on hand a reduction in
to boost the flavor inflammation, total
and nutrients in your cholesterol, and belly
protein shakes, or add fat. Defrost some
frozen blueberries to cherries and put them
hot oatmeal. on top of plain
Greek yogurt.

GREEN BEANS CAULIFLOWER
Rich in eye-protecting This cruciferous
phytonutrients, green vegetable helps
beans also help your reduce the risk of
bones stay strong, cancer, particularly
thanks to their high prostate, bladder, and
concentration of colon cancers. Chop
silicon. Use them in a in the food processor,
classic Niçoise salad then microwave in a
made with omega- covered dish for an
3-packed tuna and alternative to rice;
potatoes, or sauté or puree with fennel
with sliced garlic, seeds to make a dip
cherry tomatoes, and or soup.
red-pepper flakes for
a spicy low-cal side.
A cup of CARROTS
blueberries HOW
FRESH
has just are rich in beta-
carotene, a form IS
71 calories of vitamin A that’s FRESH?
with 6 grams
great for your vision,
and heart-healthy
of fiber. antioxidants. Throw
frozen carrots into
CARROTS
9–10 days
stews and soups—do from farm
so earlier in the to table
cooking process if 10% of
nutrients lost
you prefer them
more tender or PEAS
toward the end for a 8–10 days
little more crunch. from farm
to table
15% of
nutrients lost
BROCCOLI
& CAULI-
PEACHES FLOWER
6–16 days
from farm
These fruits are high
to table
in calcium, potassium, 25% of
B vitamins, and nutrients lost
antioxidants. Add
sliced peaches to
GREEN
NICHOLAS EVELEIGH/GETTY IMAGES
BEANS
cottage cheese for a 11–15 days
high-protein, low-carb from farm
post-workout snack; to table
bake with cinnamon 45% of
nutrients lost
and a touch of agave;
top with low-fat Source: Institute of
frozen yogurt. Food Research
F ROZ E N A S SE T S
FREEZER BOX
The basics on freezing
(and unfreezing) food,
according to Kathy
Bernard, technical infor-
mation specialist with the
U.S. Dept. of Agriculture.
HOW LONG CAN YOU

FREEZE SOMETHING?
“Food is safe in the
freezer almost indefinitely,
but its quality will decrease
over time,” says Bernard. A
few ballpark figures to keep
in mind: Frozen hamburgers
should be used within three to
four months, cooked leftovers
are good up to six months,
and frozen steaks and whole
chicken or turkey can last up to
a year. Food hoarders, rejoice!
WHAT ABOUT DEFROSTING?

You have three safe options
for thawing food: in the
fridge, in cold water, or in
the microwave. “It’s best to
plan ahead for slow, safe
thawing in the refrigerator,”
Bernard says. Just chuck the
frozen food in and wait until
it’s soft. “Small items usually
thaw overnight; larger foods
may require a day or two.
And especially large items
like turkeys may take longer,
approximately one day for
every five pounds of weight,”
she says. “If you don’t like to
use the microwave for faster
thawing, your best bet is the
cold-water method.” Place food
in a leakproof plastic bag and
float it in cold water. Change
the water every 30 minutes
to keep it cold, and after
thawing, cook immediately. If
you’re defrosting food in the
microwave, cook it immediately
after thawing because some
NICK FERRARI
areas of the food may become

warm and begin to cook during
microwaving, Bernard says.

EAT THE
RAINBOW
If you want to find

out the benefits of
frozen produce, just
look at the color, says
Manuel Villacorta,
R.D., founder of
Whole Body Reboot.
Blues and
purples: brain
health and
memory
Greens:
vision and
oral health
Whites:
immune-
system
benefits
Yellows,
oranges, and
reds: heart
health
Glaze fish by dipping in cold

water and freezing on a sheet
pan until covered with ¼ inch
of ice, then freeze in a plastic
bag for up to six months.
SKYE’S
THE
LIMIT > Breathtaking bikini pics, extra weight,
and cellulite—Internet sensation EMILY SKYE
shares it all with her 13 million social media
followers in hopes of inspiring them to stay fit,
love their bodies, and strive for happiness.
BY ROSE MCNULT Y /// PHOTOGR APHS BY PER BERNAL
IN THE FITNESS INDUSTRY, popularity 31-year-old Australian model and

in the form of “likes” and followers fitness expert is honest and transpar-
on social media often lends cred- ent with the 13 million people who
ibility to undeserving blockheads. follow her on Facebook, Instagram,
Thankfully, there are also people Twitter, and YouTube: Imperfection
like Emily Skye who use their fame is human. Skye demonstrates this by
for more than personal gain. The unabashedly pulling back the curtain.
Yes, she’ll post sexy bikini pics in
which her waist is tiny and her mid-
section is ripped, but she’ll also post
photos of her cellulite and weight gain
during training lulls, too. It’s all done
to spread a message: Perfection is
impossible to achieve, but happiness
and appreciating your body isn’t.

I feel blessed
to be in this
position, and
I like to use
it to inspire,
motivate, and
educate.

E M I LY SK Y E
M&F: What got you into fitness? and here I am today, several years to post valuable content that people
E S: I was 25 years old, and I’d had later, still going at it. can learn from every single day. I
enough of living a life of not being think that’s something a lot of
satisfied and not being the best that Do you feel a certain level of people don’t realize. They think,
I can be. I was unhappy and suffered responsibility with having “Oh, they’re so lucky,” and that it
from depression, anxiety, and pretty 13 million social media followers happened overnight. It’s not an
bad body-image issues. I started across YouTube, Instagram, overnight thing.
implementing changes in all different Facebook, and Twitter?
areas of my life by eating healthier It’s pretty surreal to have that amount You also post what some might
foods, exercising, and surrounding of followers listen to me and support consider unflattering photos of
myself with supportive people. Over me. It’s amazing. I feel blessed to be yourself. Why?
time I just became happier and hap- in this position, and I like to use it to I like taking pretty photos, but I also
pier. I loved the life that I was living, inspire, motivate, and educate. like to show my cellulite and stretch
and I wanted to share that with the marks and when I gain a little fat.
rest of the world with the hope it How does one curate such a That’s important. Posting perfect
would have a positive impact on massive following? photos in the right lighting from the
other people. I made it my mission, You have to make a deliberate effort right angle in the right pose—young
I like taking
pretty photos,
but I also like
to show my
cellulite and
stretch
marks. That’s
important.

E M I LY SK Y E
CHECK OUT SKYE’S

five-day routine that builds
lean muscle and torches fat:
muscleandfitness.com/skyetraining
It’s about
enjoying
my life and
being happy
as long as I
feel my best
mentally and
physically.

E M I LY SK Y E
and fall off. You don’t want to get

into something for short-term
results. I don’t see the point in that.
Second, surround yourself with
like-minded people whom you can
train and eat healthy with. It makes
the process easy and enjoyable.
How do you fit workouts into your

busy schedule?
When I first started, I was very
structured. Every single day was
planned out weeks ahead of time, but
now because I travel so much—I’m
overseas almost every month—I can’t
stick to that strict regimen. I’ve got to
have a very flexible training and diet
program. I go to the gym and train
whatever I haven’t worked recently.
I usually like to start off with legs and
glutes, and the next day I might do
back and bi’s, and then the next day
I’ll do shoulders and then triceps.
I throw abs in here and there and do
a bit of HIIT as well.
If you could perform only three

exercises, what would they be
and why?
Deadlifts are No. 1. Then lunges
since they work your legs one at
a time and overhead press since
it works your upper body and acti-
vates your core, too. If I had to pick
a fourth, I’d say sprinting since it
girls see that and believe that [type I don’t think everyone is 100% honest uses so much of your body and it’s
of ] perfection exists. When they with their followers. so explosive.
realize that it’s unattainable, they get
upset and compare themselves with What is your fitness philosophy? What’s your deadlift PR?
these Instagram models. It’s all about living the lifestyle. I’m I had a goal of lifting 100kg (220 lbs).
not too strict; I’m all about balance. I gave it a shot, and I lifted it three
It’s cool that you’re demonstrating I’m not afraid of eating chocolate times. I was pretty proud of myself.
that you’re a human with human and ice cream and things like that;
flaws—and you accept it. it’s about enjoying my life and being What’s your plan moving forward?
I think there’s an obsession with happy as long as I feel my best I can’t do this forever, but for now
being too lean. It can be intimidat- mentally and physically. every decision I make in my career is
ing to people who are starting out. geared toward reaching more people
It’s not realistic, either. I don’t walk Do you have any advice for a and having a positive impact. That’s
around like that year-round. It can Day 1 beginner? my goal now. That’s my goal tomor-
obviously be done, but I don’t know Find exercises and foods that you row. It’ll be my goal 10 years from
how other fitness models are doing it. enjoy. If you don’t, you’ll get bored now, too.
PREACHER CURL
Keep constant
tension on your
biceps by not
fully extending
your arms at
the bottom.
THE CENTUR
SDDDSDSDSDDSSD
RY CLUB > How to use 100-rep sets
to fast-track new gains.
BY GREG MERRITT
T H E C E N T U RY C LU B
PUT WHATEVER
dogmatic opinions
about high-rep sets
you have aside for a
minute. While eight
to 12 reps is touted as
the definitive formula
for size and strength,
getting extreme with
your reps can also
reap huge dividends
in the form of gains.
Think performing
100 reps of curls with
an unloaded barbell
is wimpy? Try it and
let us know how you
feel afterward. This
intense method can
help you bring up
lagging body parts,
be used as a finisher,
or even be completed
as an entire program.
WHAT
IT IS
A SINGLE SET
PERFORMED QUICK TIP
for 100 reps, using Take advantage of
a rest-pause the lighter load and
technique only focus on perfecting
when necessary. your form. Squeeze
The weight should at the top of every
be drastically rep and take a
lighter than what second to lower the
weight back
you’re used to
down.
lifting, but, trust
us, you’ll be feeling
it halfway through.

LYING
TRICEPS
EXTENSION
Keep your elbows
in and pointed
toward the
ceiling.

QUICK TIP
Moving lighter
weight for high reps
is a great way to
speed up recovery,
as it flushes the
muscles with
nutrient-rich
blood.
154 MUSCLE & FITNESS FEBRUARY 2017 EDGAR ARTIGA

CLOSE-GRIP WHY IT
BENCH PRESS WORKS
With a shoulder-
width grip, keep
your elbows close PERFORMING
to your sides as 100 REPS in a
you lower the bar single set targets
to your chest. your slow-twitch
muscle fibers more
effectively than
other techniques.
This method also
flushes more blood
to the muscle than
a standard set and
rep scheme, which
means more
nutrients will be
delivered to the
isolated area. You
won’t gain much
strength on this
program, nor
should it be
followed for a
prolonged period
of time, but if it’s
used strategically
you can induce
substantial
amounts of
hypertrophy.
WHEN
TO USE IT
YOU CAN
CONSTRUCT a
whole program
around this method
or feel free to use it
as a way to finish
off your muscles. If
you’re lacking in a
certain area,
100-rep sets are a
great way to bring
that muscle up to
par as well.

100-REP QUICK TIP

BASICS Each time that you
have to rest, switch
your grip on the
SELECT barbell curl.
1 THREE TO Alternate between a
wide, narrow, and
FOUR normal grip.
exercises per body
part. Perform just
one set of 100 reps
per exercise.
Warmup sets
are unnecessary,
but a dynamic
warmup before any
training session is
always advised.
USE A
2 WEIGHT
that is
approximately
one-third of your
10-rep max. So
if you normally max
out at 225 for 10,
use 75.
IDEALLY,
3 YOU want
to reach
failure between
60 and 70 reps.
Then pause and
continue. Pause as
many times as
necessary to get to
100 full reps.
REST-
4 PAUSE
FOR AS
many seconds as
you have reps
remaining: If you get
to 64 reps, rest for
36 seconds; if you
then get to 89, rest
for 11 more.

BARBELL CURL
Don’t let your
elbows track
too far forward
when curling
the weight up
toward your chin.

QUICK TIP
Bilateral exercises
are ideal for 100-rep
sets, but if you’re
performing
unilateral moves,
count per side so you
achieve the full 100
reps per muscle.
158 MUSCLE & FITNESS FEBRUARY 2017 EDGAR ARTIGA

TRICEPS
PUSHDOWN
Rotate your
elbows outward
at the bottom of
the movement to
increase the
stretch in your
triceps.
SEATED
DUMBBELL 100-REP TIP SHEET
CURL
EITHER SET DOWN CHOOSE
Twist your pinkie
toward your 1 COUNT OUT 2 or rerack 3 BILATERAL
biceps at the top the seconds of the weight exercises
of the curl to get rest periods, use the during lengthy pauses. so you don’t need
the full contraction. second hand of a clock When you can get to do 100 reps
or watch, or have a more than 70 reps for each side
partner time them with without pausing, move separately.
a smartphone. up to a heavier weight.
LIONEL DELUY FEBRUARY 2017 MUSCLE & FITNESS 159

PYRAMID
SCHEMES
> Utilize pyramids and reverse pyramids
to increase strength and mass.
BY GREG MERRITT /// PHOTOGRAPHS BY EDGAR ARTIGA
NOT A DIFFICULT CONCEPT TO

grasp: Training for size requires you to
ramp up the intensity of your workouts
and use heavy weights to build
maximum amounts of muscle. But every set
doesn’t have to be a ballbuster. In fact, by slowly
working your way up to a max set using the
pyramid method, you’ll better warm up your
muscles, lubricate your joints, and target a variety
of muscle-fiber types. Using those lighter sets to
focus on form and technique is also good practice.
Execute each rep with precision and control as
you work up to moving serious poundage—and
building serious muscle.
BENTOVER ROW
Pyramid Set Basics Row the weight to the
middle of your abs,
1 2 3 4
leading with your elbows.
A pyramid grows The lighter A reverse Pyramids and

progressively sets serve as a pyramid grows reverse pyramids
heavier with warmup for the progressively let you work
fewer reps heaviest sets. lighter with one exercise
from one set more reps through an
to the next. from one set entire rep
to the next. range.
U
P
PYRAMID
POWER
WHAT IT IS
A pyramid is a progression of sets
that grow heavier as the reps
reduce. This culminates with the
apex: a maximum set of, typically,
three to six reps. This may look like
a set of 12 reps, followed by a set of
10, then a set of eight, ending with a
set of six reps.
WHY IT WORKS
By saving your effort for one set,
you ensure that you have enough
energy to train with 100% of your
intensity—and, after all, intensity
equals growth. Additionally,
working one exercise through
multiple rep ranges will target
different muscle fibers, which will
reap muscle-building and
strength-building benefits.
HEAVIER = FEWER REPS

WEIGHT SET REPS
135 pounds 1 12
185 pounds 2 10
225 pounds 3 8
265 pounds 4 6
PY R A M I D S C H E M E S
GOOD MORNING
With a slight bend in
your knees, hinge at your
hips until you feel a
contraction in your
hamstrings and glutes.
O
D W
N
PUT IT IN
REVERSE
WHY IT WORKS
Another way to trigger growth
is to reverse the classic pyramid
scheme. You may lose the
advantage of progressing to a
strength-focused, low-rep set,
but starting heavy and working to
reps of 15 to 20 will push your
muscle fibers beyond what they’re
used to, triggering more growth.
LIGHTER = MORE REPS

WEIGHT SET REPS
245 pounds 1 6
225 pounds 2 8
205 pounds 3 10
185 pounds 4 12

LEG PRESS
Lower the sled until
your thighs just break
90 degrees. If your hips
leave the seat, you’ve
gone too far.
Pyramid Set Tips

U
1
Performing fewer
2
Alternately, you
Q A
reps with heavier can combine D
weight makes pyramids
it harder to eke and reverse
out an extra one. pyramids, as PYRAMID
Also, making
your final set
in our sample
routine, to rotate
QUAD ROUTINE
your heaviest between a heavy EXERCISE SETS REPS
set isn’t best for apex set for one
maximizing a exercise and a light Squat 5 12, 10, 8, 6, 3
pump. For those final set for the next Leg Press 4 8, 12, 15, 20
two reasons, you exercise. This will
may want to do a help build strength Hack Squat 4 12, 10, 8, 6
final pump-out set while flushing
of 12 to 15 reps the muscle with Leg Extension 4 8, 12, 15, 20
after your pyramid nutrient-rich blood.
apex set.

NO HOLDS
BARRED
their
from th
N
e
FL
hi
ru
ts .
nn
TH
in
OM
g ba
AS
ck s ho pe to make it through
> Moscat reer to live a comfortable life, recovering
Q. JONES is an exce
an ac to r, ironically, calls for
ption, as
his seco nd ca re er as
it h on e of th e to ug he st guys on the
him to brawl w
in hi s fi rs t st ar ri ng ro le. B Y J E F F T O M K O
planet
IN JUST A FEW HOURS, AT AN ALL-NIGHT Reign (Liddell) to tap out during a spar-
film shoot held in a suburban L.A. movie ring session, which sets up tonight’s epic
studio, former NFL running back and now bout. “And he’s coming at me with an
actor Thomas Q. Jones will be staring overhand right? Who knows if he’s gonna
down perhaps the baddest opponent he’s accidentally catch me with one of those?”
ever taken on: legendary UFC light-heavy- Choke Hold is Jones’ first leading role as
weight champion Chuck “Iceman” Liddell. an actor. After hanging up his cleats follow-
Tonight’s main event is the culmination of ing the 2011 season, he added an initial—Q.,
nearly a month of fight preparation for this for Quinn—to his IMDB résumé to prevent
summer’s indie MMA suspense thriller, casting agents from using his NFL fame to
Choke Hold, and, as any of us would be, fill only random jock roles.
Jones is anxious about his latest matchup. “Some people brought me in just ’cause I
“I’m, like, I play football, but I don’t do was a football player,” says Jones, who de-
this fighting s—t,” says Jones, who plays scribes Matthews as a flawed character who
Ty Matthews, a never-quite-made-it happens to also be an athlete. “I made my
MMA fighter who gains notoriety after a name Thomas Q. Jones so it would throw
YouTube recording that goes viral shows people off. It worked.”
him forcing indomitable champion Marco Jones earned his acting break when he
T HOM A S Q JON E S
0,000
Before, I would get $5r working
bonus checks just fotion now.
played Gabrielle Union’s often shirt-
less love interest in BET’s Being Mary
out. That’s not an op
Jane. He landed a small role in 2015’s
blockbuster movie Straight Outta
Compton and now can be seen as
Comanche in Netflix’s Luke Cage. and Jones felt comfortable. Jones puts it a slightly different
“It was such a random thing,” Jones “It’s hard not to be a little intimi- way: “Chuck is big and strong and can
recalls. “I thought acting was cool, but dated with Chuck’s mug looking down overpower you. It’s like getting at-
PRE VIOUS & OPPOSITE PAGES: HOWARD HUANG /GE T T Y IMAGES;
I wasn’t committed. Then I started the barrel at you,” says Lewis, who tacked by a f—king animal. It’s crazy.”
going on auditions and getting cast in also has a supporting role in the film. To bring MMA-like realism to
things and realized I had a shot.” “Thomas is a top-level athlete and Choke Hold, Lewis avoided oversatu-
Preparation for Choke Hold’s fight wants to do everything great. And rating the fight with traditional, cliché
scene was a three-week course under when you come in as the new guy, fac- moves like armbars and triangles.
the tutelage of another MMA legend, ing someone you’ve never met before, “We see movies where the move-
John Lewis. His objective wasn’t just you don’t know if he’s going to be ments that are being taught to the
for Jones to memorize Octagon cho- overzealous, cool, not cool—you don’t actors are generic, not specific to
reography but to portray a seasoned, know what to expect. You’re thinking, them, and interchangeable for any-
T HIS PAG E: JEFF K AT Z
animalistic fighter onscreen. The ‘What if I hit him by accident? Or too one,” Lewis says. “A big part of why
process began with slow step-by-step hard? What’s he going to do?’ Once we like shows like the UFC is that we
walk-throughs that quickened session you get past those things, then all the want to see how these fighters’ styles
after session till a bang-bang, real- comfort comes in, and the trust is would hold up against another. The
time fight sequence was established there and everything’s good.” key is to keep that question alive until
T HOM A S Q. JON E S
the outcome has been reached.”

Instead, Lewis sought to amp up the
battle energy by having both fighters
duke it out. Lewis already knew what
he had with Liddell—“You just want
Chuck to be Chuck”—but Jones was
entering new territory, so finding his
strengths was essential.
“He’s really good with his hands—he
reminds me a lot of [deceased former
UFC fighter] Kevin Randleman,” Lewis
says. “He has very fast, quick muscles
like you would think a football player
would have. He’s very explosive.”
What Lewis didn’t want was for
Jones to feel awkward.
“He hasn’t done a lot of kickboxing,
so I didn’t ask him, to, like, throw a
head kick,” Lewis says. “Why make
him have to go through that? You don’t
have to do that to be a good UFC fight-
er. You just have to be good at what you
do. He’s good with his hands.”
Rushing Forward
Earlier that morning, with a round-
the-clock shoot several hours away,
there’s still time for Jones to take care
of some unfinished business—it’s arms
day. And it’s a good thing his gym is
within walking distance: Jones no
longer drives or even owns a car while
living in L.A., despite earning more
than $30 million over his football
career. He instead relies on Uber, and
his feet, to get him to auditions and
casting agent]
I was once told [by aarms. How do
acting class.
“I didn’t want to be a former NFL
player who was getting into acting. I to lose weight in my ur arms?
wanted to be an actor and start from you lose weight in yo
scratch,” he says.
For 12 NFL seasons, Jones mastered
the arts of rushing and reckless “That game still haunts me,” Jones
J O HN K AVO UR IS /G E T T Y IM AG E S; JEFF K AT Z
physicality. Taken seventh overall In 2007, Jones’ 123-yard perfor- remembers. “I had a chance to be a
by the Arizona Cardinals in 2000, mance in the NFC Championship world champion. Every year, Brian
he finished his career in 2011 as the game led the Chicago Bears to Urlacher and I will text each other:
NFL’s 25th all-time leading rusher Super Bowl XLI. But despite his best ‘How did we lose that game?’ ”
(10,591 yards), one of just 29 rushers to efforts—rushing for 112 yards, includ- Now at a chiseled and game-ready
reach 10,000 career yards. His career ing a 50-yard run in the first quarter— 205 pounds—nearly 25 pounds less
highlights include an AFC rushing Peyton Manning and the Indianapolis than his playing weight—the 38-year-
title, a Pro Bowl appearance, and five Colts would claim the Vince Lombardi old physically looks capable of still
1,000-yard seasons. Trophy after a 29–17 victory. handling 20 carries a game. But

$50,000 bonus checks just for working in on one of his other ventures—he’s
out. That’s not an option now.” also a tech entrepreneur. His app, Castar
In 2007–09 with the New York Jets, (castarapp.com), a social media platform
Jones would complete the morning built for creatives in the entertainment
team workout—cleans, squats, and other industry to connect, was recently listed
heavy compound exercises. Then, fol- as one of 12 startups named to Google’s
lowing two to three hours of practice, inaugural Entrepreneurs Exchange
Jones would hit the weight room a Program for Black Founders.
second time for his own personal work- “To see someone else’s dream come
out—heavy bench presses supersetted true through something that I created,
with pullups, incline presses with seated that’s a rush,” he says.
cable rows, topped off with straight-bar
curl dropsets. This allowed game day to Fight Night
become the easiest part of the week. If there were any uncertainty as to
“When Sunday came, I felt like I had what was in store in the Octagon this
armor on,” he says. “My body was ready evening, all you needed to do was look
to crash into anybody. Now I’m at a at both Jones’ and Liddell’s faces.
CLOCKWISE FROM TOP LEFT: Thomas
Jones on the field when he played running
good size where I could do action stuff “I was like, ‘F—k you.’ He was like,
back for the Chicago Bears; Jones and and regular stuff. I’m not too big.” ‘F—k you.’ Just like a coin toss in
UFC light-heavyweight legend Chuck Liddell
square off; Liddell and Jones work on
Training for the big screen has be- football.”
jiu-jitsu with famed MMA trainer John Lewis. come minimalistic compared with his Moments later the bell rang and
NFL days. Wearing a wifebeater and Jones quickly found himself on his
Nike sweat shorts this morning, Jones back thanks to an elbow, a punch, and
internal reminders, which include a rib keeps it light, grabbing a set of 35s and a body slam from Liddell.
injury he sustained during his rookie banging out 10 to 15 reps of alternating Game on.
season that still requires twice-weekly curls while adding external rotations “I went from not wanting to hit him
visits to a chiropractor and at times in between sets to keep his shoulders to, ‘All right, f—k it.’ Next round, Pow!
leaves him with shortness of breath, loose. From there he drops down to 30s, Pow! We’re catching each other. Yeah,
numerous concussions, and chronic then 25s. With casting agents rarely it was a real fight.”
knee pain, convince him that acting is seeking out the swole doctor or lawyer, An overhand right rocked Jones,
the safer profession these days. light weights along with some cardio who countered with several upper-
“I’m glad I don’t have to play in consisting of light runs, boxing, and cuts to Liddell’s stomach. Elbows
minus-5° or 125° weather,” Jones says. basketball, these are all the weights and kicks were thrown and checked.
“For the rest of my life I don’t have Jones needs these days. Nearly 12 hours and a bruised shin,
to worry about being hurt. You go in “I was once told [by a casting agent] several body scratches, and a shell-
the shower and something stings or to lose weight in my arms,” he recalls. shocked cast later (“[actor] Bruce
hurts. Your fingernails are no longer “How do you lose weight in your arms?” Davison kept coming around telling
being cracked open. I’m still hurt and And when it comes to diet, his calories us to relax”), director Matt Berkowitz
injured from football, but unless I are a lot less now than at training camp. had recorded on film one of the most
fall down, there aren’t going to be “I was used to eating four to five realistic fight scenes in recent cinema.
new injuries.” times a day as an NFL player,” he says. “They stayed the course and followed
When he was waived by the Chiefs “It was huge meals all day. I’d have the choreography to the letter,” Lewis
in 2011, essentially ending his NFL two plates full; food was falling off the said. “We were all very excited of what
career and taking away his primary edges. I was happy.” we’d captured. I just think people were
outlet, Jones had a momentary loss of Today’s post-workout breakfast is one impressed not knowing what to expect
motivation for training. of just two meals Jones normally eats when they started running the action.”
“I had a hard time figuring out why each day to control his weight. His daily Jones’ analysis was more raw.
I should be working out,” he says. diet usually consists of a limited variety “If you’ve never been that close to
“You’re training for the season, you of salads—chicken or turkey. While the action it’s almost like you’re in the
have Pro Bowls, new contracts, and waiting for his order at the restaurant Serengeti watching two lions fighting.
Super Bowls as motivation to go every adjacent to his gym—today it’s a turkey You hear the roars and see the savagery.
day to the gym. Before, I would get club sandwich—Jones has time to check It’s what this fight turned into.”
S H O T O N L O C A T I O N A T M U R D E R O F C R O W S B A R B E L L C L U B , B R O O K LY N , N Y
KING
KING
KING GEORGE
R
GEORGE
GEORGER
KINGGEORGE
KING
KING G
GEORGE
KINGGEORGE
GEORGE
EOR
ORG
GEO G
GE
EE
EOORRGGE
GEOR G E
E
> How do you develop near-perfect abs as chiseled as those of
IFBB physique pro GEORGE BROWN ? Through intense and
consistent workouts, and a side of cake and chips, of course.
BY ANDREW GUTMAN /// PHOTOGRAPHS BY IAN SPANIER
MANY FITNESS MODELS AND PRO BODYBUILDERS approach

training and nutrition with a do-or-die attitude, but for IFBB
pro George Brown, instead of adhering to that dogma, he has
his cake and eats it, too. The 36-year-old father of two will be
the first to admit that genetics have had a major role in shap-
ing his physique, yet finding him in a parking lot with a slice
of cake before a competition isn’t unheard of. Brown takes his
workouts one day at a time, practicing the law of attraction
and consistency…especially when he falls off the wagon.
K I NG G E ORG E
TRAINING NOTES
Alternating Abs
Brown trains abs every other
day throughout the off-season
and pre-contest, working them
after the larger body part in the
routine. “I have no preference
as to which days abs falls on,”
says Brown. “It doesn’t matter
at all. I just make sure to hit abs
every two days, whether that
falls on leg day, chest day, or
even on my active rest day.”
BROWN’S AB WORKOUT
EXERCISE SETS REPS
Bench 4 30
Scissor Kick (per side)
Cable Crunch* 4 50-60
(to failure)
Hanging 4 20-25
Knee Raise
V-sit Crunch 4 30
*Brown says: “As soon as it starts to
burn, I’ll do 15 more reps.”
Cable Crunch
Kneel in front of a cable weight
stack with a rope attached to
a high-pulley cable. Grasp
the ends of the rope and hold
them at the sides of your head.
Begin slightly bent over, then
contract your abs to lower your
torso toward the floor. When
your head is around six to 12
inches from the floor, squeeze
the abs hard for one or two
counts, then slowly return back
up to the start position.
BROWN SAYS: “It’s just
about pushing to the limits
here. How much can you take?
The more you put in, the more
you get out. I’ll do the entire
set, then 15 more. You just have
to build up a tolerance for the
high reps.”
K I NG G E ORG E
M&F: How much of a role do when you may find me in the

genetics play in your physique? parking lot, during prep, with
GB: If I had to quantify it, I’d say Lord knows what. Two weeks
60%. I know that I have [great] before the 2016 New York Pro—
genetics and that they play a key which I won—I had cake and chips.
role. I’m blessed to have them, but
I still have to work hard. What’s your advice to guys who fall
off the wagon?
Did you lean too much on your ge- Sometimes you need to give your
netics and slack off a bit at times?
Genetics can be a gift and they can
be a curse. When I played football
at Tiffin University, in Tiffin, OH,
I never gave our trainer 100%. I
would perform just good enough to
beat whatever group I was in. We
received grades for our condition-
ing efforts, and one day my coach
gave me a “C.” I’ll never forget this.
I said, “Dude, I won every race.” He
replied, “You’re doing just enough
to get by. Let me see how much you
can beat them by.”
Did that bleed over to physique?

Yes, I had to learn consis-
tency. I would put my all into
a show and then cut corners
on the next one. I realized I
have to give it my all every
single time.
Bodybuilding is a 24/7 life-

style. How do you balance
that with your life away
from competition?
You have to create bal-
ance. When I’m compet-
ing in multiple shows,
I’m laser-focused. In my
off-season, I spend time
with my kids and family
because I need balance.
I don’t want to focus so
much on [competing]
that I lose friends and
family because bodybuild-
ing is a selfish sport.
Do you ever loosen up

your diet?
Oh, yes! That’s something I
struggle with. There are times
1 74 MUSCLE & FITNESS FEBRUARY 2017

p Bench Scissor Kick
Sit sideways on a flat bench, lean relatively slow and under control.
your torso back, and hold on to the BROWN SAYS: “Lean back when you do this
edges of the bench with your hands for exercise to make sure you’re hitting the
stability. Keeping your torso in a fixed lower abs. Don’t have your torso straight
position, perform alternating/scissor up and vertical with the floor. I would even
kicks with your legs, focusing on your say keep your torso leaned back farther
lower abs throughout. Keep the motion than 45 degrees with the floor.”
body what it needs. It’s not
going to do too much damage.
You don’t have to diet 100% the
entire time to look phenomenal.
If you slip up, don’t beat
yourself. Just drink plenty of
water, get back on the horse
the next day, and remember
your goals.
You have what are considered to

be the perfect abs. What’s your
approach to training them?
First off, it’s all about the diet. I
have always been an athlete, but
getting really lean all came down
to my diet. Secondly, I don’t use
weights when I train them. That
will just ruin your waist, which
won’t make your physique look
great. Don’t add weight, add
reps. Do them until they burn
and then start counting. Third,
you have to envision them. Every
day, I told myself, “I have the
perfect profile,” and “My abs
are perfect.”
You sound like the Conor

McGregor of the IFBB, talking
about the law of attraction.
You have to be your own cheer-
leader. Words are powerful, and
you need to shout them to the
universe, tell it that you’re the
greatest and that no one is better
than you. Do you think if you ask
Donald Trump, “Who is a better
businessman than you?” that he’s
going to say anyone but himself?
What’s one misconception

that normal guys have about
competitors?
That they can’t look like us. Just
now, you said “normal guys,” but
I’m a normal guy, too. A lot of
people say, “Man, I could never
look like that.” In fact, I used to
be that person, but one day leads
to two, two days leads to three,
and before you know it you’ll
be there.

K I NG G E ORG E
Hanging Knee Raise

Hang from a pullup bar with
your legs straight. Bend your
knees and contract your abs
to raise your legs up. Take your
knees up as high as they can
go, raising your pelvis at the
top and squeezing your abs
hard. Slowly lower back down
under control.
BROWN SAYS: “A lot of people
like to stick their legs all the
way out, but I recommend
keeping the knees bent. For
me, when I pull up to my stom-
ach I get a great squeeze this
way. Drop your knees all the
way down and get a complete
stretch in the abs, and then pull
your knees to your chest and
hold it for one to two seconds
on each rep. Elevate your pelvis
at the top, too—try to take it
up to the ceiling a little bit. The
main thing is just to go slow.”
V-sit Crunch
Start in the same position as
with scissor kicks—sitting
sideways on a bench, leaned
back, hands holding on for
balance. With your feet only
a few inches off the floor,
contract your abs to pull both
knees up toward your face.
Squeeze the contraction at
the top, then very slowly return
to the start position.
BROWN SAYS: “When I stick my
feet out on the V-sits, I kind of
do a negative. I don’t just go in
and out with the legs. I’m actu-
ally pulling my knees in, then
kicking my feet out high and
making it a negative, and then
pulling my feet back in. When
your feet are going back out,
make sure you go slow.”
25 EASY WAYS TO
> With winter comes the winter
weight. So head to the gym and
market—everything you need to
help you easily burn fat will be in
those two places. B Y M & F E D I T O R S
T DOESN’T MATTER WHAT TYPE

of training or dietary protocol you
follow; none of them call for you to lard
up. What you drink, how you train, and
especially what you eat can all affect
your ability to drop fat. We’ve compiled
25 proven tips that, when combined, can
help you stay lean and mean through
the winter. Remember, if you
want abs for summer, you have
to start working toward
that goal now.

O BURN MORE FAT
HIT THE SLIDE
1 Using sliders, or gliders, for body-weight exercises
adds difficulty to the move and creates instability
during each rep. This additional muscle recruitment
allows you to torch more calories.
BU R N MOR E FAT
4. SLOW YOUR ROLL 7. GET CITRUSY
2
u Consuming slow- u Grapefruits, oranges,
digesting carbs, such as and other citrus fruit are
brown rice, oatmeal, and high in vitamin C and
whole-wheat bread, can fiber and can help
keep insulin levels low and prevent strokes and
LIFT HEAVY
Excess post-exercise
prevent spikes from halting
fat burning. A Penn State
promote fat loss. A study
from the Scripps Clinic in
University study found that San Diego reported that
6
oxygen consumption
refers to the in- subjects following a subjects eating half a
creased metabolic low-calorie diet with carbs grapefruit or drinking
rate you enjoy after a coming only from whole 8 ounces of grapefruit
workout. Scientists at grains lost significantly juice three times a day,
more fat than those while otherwise eating
REST LESS
the Norwegian Univer-
sity of Sport and following a low-calorie diet normally, lost an average
Physical Education of refined carbs. Researchers of four pounds in 12
analyzed multiple from the College weeks, with some test
studies and found that of New Jersey subjects losing more
training with heavier discovered that than 10 pounds without
weights for fewer
reps produces a
5. EAT FAT when subjects dieting. The researchers
uNot only will certain rested 30 sec- suggest the effect is
greater rise in resting fats—particularly onds between likely due to grapefruit’s
metabolic rate that’ll omega-3s—not lead to fat sets on the bench ability to reduce insulin
last longer compared press, they levels. Try adding half a
gain, but they can
to training with lighter burned greater grapefruit to a few of
weights for more promote fat loss. Aim to
keep your healthy-fat than 50% more your meals, including
reps. Don’t swear off calories than pre-workout.
high-rep training, but intake at about 30% of
when they rested
you should occasion- your total daily calories.
three minutes.
ally lift heavy (three to Healthy fats include fatty To maximize fat
seven reps) to maxi- fish such as salmon, loss, rest less
mize the calories you sardines, and trout, as than a minute 8. CHEW GUM
burn when you’re not well as olive oil, peanut between sets. u A study done at
at the gym. butter, and walnuts. Glasgow Caledonian
University found that
subjects who chewed
gum between meals ate
significantly less food at
BECOME A DRINKER
the second meal than
3
those who didn’t chew
Despite this coming out of the home of gum. The researchers
Oktoberfest, German researchers have concluded that chewing
shown that drinking about 2 cups of cold gum increases satiety
water (not beer) can temporarily boost and therefore reduces
metabolic rate by roughly 30%. The effect appears to be food intake.
mainly due to an increase in norepinephrine.
9. SAY SOY-ANARA TO FAT

T HIS SPR E A D: J. J. MIL L ER; A L E X T Y PE /A L A M Y; G E T T Y IM AG E S
uSoy protein is a
proven fat burner. A
2008 review paper
from the University of
Alabama at Birmingham
concluded that soy
protein can possibly
PREVIOUS SPREAD: PER BERNAL
decrease appetite and

calorie intake. The
scientists also found
that subjects who
drank 20 grams of soy
daily for three months
lost a significant
amount of fat.

FREE YOURSELF
10 Using free weights, especially
in multijoint moves such as
squats, has been found to
burn more calories than
doing similar exercises on machines.
Scientists said the difference may be
due to the greater number of stabilizer
muscles used when working out with
free weights.
11. STAGGER IT 12. BE A GUAC STAR

u In one study,
subjects who did
three 10-minute bouts
of running separated
u Avocados are full of
monounsaturated fat,
which isn’t generally
stored as body fat. They
13
by 20-minute rest
periods found the
also contain mannoheptu-
lose, a sugar that actually PUMP UP
TTHE
HE PROTEIN
BRIAN KLUTCH (SMOOTHIE); GETTY IMAGES (3)
workout easier than blunts insulin release

when they ran at the and enhances calcium A 2013 study in
same intensity for absorption. As mentioned the American
30 minutes. The earlier, keeping insulin Journal of
intermittent cardio low at most times of the Clinical Nutrition
even burned more fat day is critical for encour- showed that
and aging fat loss, and getting those who ate
SDDDSDSDSDDSSD
has also been shown adequate calcium can a high-protein

to burn more calories also promote fat loss. breakfast (35g)
post-workout than the Try adding a quarter of felt more sati-
same amount of an avocado to salads ated for a longer
continuous exercise. and sandwiches. period of time.

BU R N MOR E FAT
14. USE THE FORCE 17. MOO'RE CALCIUM 19. SLEEP IT OFF
u Go past failure when u Dairy products are rich u One study in the
trying to get lean by in calcium, which can American Journal of
using forced reps, help spur fat loss. This Epidemiology reported
static contractions, may be because calcium that subjects who slept
rest-pause, or dropsets. regulates the hormone five hours or less per
A study on collegiate calcitriol, which causes night were one-third
football players found the body to produce fat more likely to gain
that using a high- and inhibit fat burning. 30-plus pounds over the
intensity weight When calcium levels are 16-year study than those
program—just one set adequate, calcitriol and who slept seven hours or
per exercise for 6–10 fat production are longer per night. This
reps to failure, plus suppressed while fat may be due to an
forced reps and a static burning is enhanced. imbalance in the hor-
contraction for several Adding lower-fat ver- mones leptin and ghrelin:
seconds—caused sions of cottage cheese While leptin decreases
16
more body-fat loss in and yogurt (Greek, plain, hunger and increases the
10 weeks than a lower- or skyr) to your diet are metabolic rate, ghrelin
intensity program great ways to boost boosts hunger. A study
consisting of three protein intake and aid by University of Chicago
sets of 6–10 reps per fat loss. researchers found
exercise taken just to
muscle failure. This H2NO
Consider using
that men who were
sleep-deprived for
could be due to a two days experienced
greater spike in growth less water when a rise in ghrelin levels
hormone (GH) in the whipping up a
protein shake to 18. SPICE THINGS UP and a drop in leptin
high-intensity group: In a u Capsaicin, an active levels, along with a
curb hunger
study from Finland, ingredient found in hot concomitant rise in
when dieting.
forced reps boosted GH In a study peppers, is a chemical hunger. A Stanford
three times higher than from Purdue that has been shown to University study
training to failure. University, promote calorie burning showed that subjects
subjects drank and reduce hunger. Its who slept the least had
two shakes that effects are enhanced lower levels of leptin and
were identical when used with caffeine, higher levels of ghrelin
in nutritional and research also shows and body fat compared
15. LIFT LIGHT content and
reported a
that it boosts fat oxida- with those who slept
eight hours. Try to get
uWhile lifting heavy tion during exercise. Try
greater pro- adding crushed red seven to nine hours of
does burn more calories longed reduction pepper, hot peppers, or sleep every night to not
post-workout (see in hunger after hot sauce to your meals. only enhance your recov-
No. 2), performing higher drinking the If you can’t stand the ery but also improve
reps burns more calories thicker shake. heat, try a capsaicin your health and help you
during the workout,
supplement. keep fat away.
College of New Jersey
researchers reported at
a 2007 annual meeting
of the National Strength
and Conditioning Asso-
ciation. Be sure to mix
up your training by using
lighter weight and higher
EAT AN APPLE A DAY
20
reps (10–20) during some
workouts and heavy Apple polyphenols are
weight and low reps compounds found in
(three to seven) in apples that have been
others. Another way found to boost muscle
to get the best of both strength, endurance, and even fat loss.
worlds is to perform four While they appear to directly increase
sets of most exercises, the activity of genes that decrease fat
doing your first two sets production and storage, the boost in
with heavy weight and endurance and strength can help
low reps and the last further fat loss by allowing you to train
two with light weight harder longer. A typical large apple
and high reps. provides about 200mg of polyphenols.

BU R N MOR E FAT
21
HIIT IT
A litany of research
confirms that per-
forming high-intensity
cardio, such as
running at 90% of
your max heart rate,
followed by low-
intensity exercise
(walking at a moderate
pace) burns more fat
than continuous,
steady-state cardio,
such as walking for 30
minutes at 60–70% of
your max heart rate.
22. FEEL THE NEED FOR SPEED

uLift weight explosively,
say researchers from
Ball State University. They
believe that because
fast-twitch muscle fibers
are less energy-efficient
than their slow-twitch
counterparts, they burn
more fuel during exercise.
To perform fast reps in
your workouts, choose a
weight equal to 30–60% of
your one-rep max for each
exercise. Perform two
sets with three to eight
fast reps, then follow with
two to three sets of 24. STAY GRASSY
uTurns out that meat and
225
normal-paced reps.
dairy products from
grass-fed cows are
worth the extra bucks.
U.K. scientists found that
23. ROCK OUT organic milk had about
u A study from Italy
found that subjects who
70% more omega-3 fatty
acids than conventional GO NUTS
A Loma
L Linda U.
rock-climbed had an milk, and a study pub-
stu
study found that
average heart rate of lished in the Journal of low
low-cal
w diets (40%
about 80% of their max, Dairy Science found that of total
t cals from
which equates to an grass-fed cows produced fat, mainly almonds)
intense cardio session. milk containing 500% imp
improved fat loss
Subjects also burned more conjugated linoleic ove 24 weeks
over
about 12 calories per acid (CLA) than cows that com
compared with
minute (based on a ate grain. Meat from eat
eating the same
180-pound guy) or just organically raised cattle cals
s but more
less than 400 calories in also contains higher car
carbs and less fat.
GETTY IMAGES (2)
30 minutes. Check out levels of CLA and Wa

Walnuts and Brazil
indoor or outdoor omega-3s, both of which nut are also quality
nuts
rock-climbing clubs in can help you burn more pick
picks.
your area. fat and build muscle.

The Best EXCLUSIVE
Workout
PUBLISHER’S
EDITION
You’ll Ever Have

is One Click Away
EXCLUSIVE OFFER!
From the Editors of Men’s Fitness comes
com
101 Best Workouts of All Time, tthe
defnitive exercise book that turns the w
world’s
most respected ftness experts into your 101 Best Workouts
personal trainers. With 101 Best Workouts,
of All Time gives you:
THERE
THER
RE ARE Routines for barbells, dumbbells, bands, machines,
NO
O MORE
MOR
R EXC
RE EXCUSES
E CUS
SES a suspension trainer, and body weight alone.
Muscle-building full-body workouts, plus body-

You will always have time to get in great shape part-specifc, and upper/lower split routines.
—even if you have no time at all.
Fat-burning, heart-strengthening cardio workouts
You will always have the equipment you need for all the most popular machines—treadmill,
—even if you have no equipment at all. elliptical trainer, stationary bike, rower, and more.
You will never grow bored or stop progressing Complete, scientifcally proven nutrition
—and your workout will never become routine. plans for muscle gain and fat loss.
DiSCOvER HOW TO MAkE THE WORlD yOUR gyM!
This incredible Visit www.101bestWorkouts.com to purchase

program is
noT available
your copy today and we will rush you the
in sTores. exclusive publisher’s edition of the Men’s Fitness
A Zinczenko-AMI Media 101 Best Workouts of All Time.
Ventures, LLC publication
SAQ CIRCUITS
SAQ
SA
SAQUP
AQ UP
EQUIPMENT NEEDED: Agility ladder
DIRECTIONS: Take up to 15 seconds
to transition to each exercise.
CIRCUIT 1 | ROUNDS: 3
EXERCISE TIME
Squat Jump 30 sec.

2 in, 2 out 45 sec.
Lateral High Knees 45 sec.
> Hop off the treadmill and get your EXERCISE TIME
cardio in while building strength, Cross Tuck Jump 30 sec.
agility, and quickness. Ickey Shuffle 45 sec.
W O R K O U T B Y F L E X C A B R A L , N . A . S . M . - C . P. T . Skier 45 sec.
PHOTOGRAPHS BY JAY SULLIVAN
EXERCISE TIME
Lateral Bound 30 sec.

Linear High Knees 45 sec.
EXERCISE TIME
Plyo Split Lunge 30 sec. (each leg)

Salsa Step 45 sec.
CARDIO
DIO DOESN’T HAVE TO BE obic system without taking away from
a synonym
onym for “lame treadmill run.” your strength gains,” says trainer Flex
To keep
eep things fresh, grab an agility Cabral, co-owner of Trooper Fitness
ladder,
er, secure a few feet of space, in New York City. “The first exercise
and blast through these speed, agil- in each circuit is a power movement.
ity, and
nd qu
quickness (SAQ) circuits that These exercises will help develop
will torch
orch caloriess while improving force production and reinforce strong
coordination
ina and flexibility. movement through your hinging and
“This work combines
mbines power and squat patterns. The secondary and
SAQdrillsthatwillconditionyouraer-
will conditionyouraer- tertiary exercises are ladder drills that
will train speed, agility, quickness, and
coordination while also improving
your anaerobic conditioning.”
Run through all four circuits on your
cardio day after a dynamic warmup,
or work in certain drills after you’ve
completed your workout.
9 11 10 LADDER DRILLS
Stay in a low athletic stance during each
drill. Getting used to the footwork will
take practice. Start slow and add speed
7 8 6
as your footwork improves.
t Ickey Shuffle
3 5 4
Stand to the right of the ladder. Step
inside with your left foot, followed
by your right foot, and then step just
1 2 L R outside of the ladder with the left foot.
Push off of the left foot, repeating the
same foot pattern in the other direction
while moving up the ladder.
Skier q
Swing your arms back and propel your-
self upward laterally. Land on one foot,
knee slightly bent, as your nonworking
foot drifts behind your grounded leg. Try
not to stop once you get going.

SPE E D, AG I L I T Y, Q U IC K N E S S
11 12
10
9 8
5 6
3 2
L R
Salsa Step
Let the outside leg lead the movement
by crossing it over in front of the other.
Cross Tuck Jump

Stand with your feet
shoulder-width apart,
then quickly crisscross
your feet two times
(right over left, back
to start, left over right,
back to start) and then
jump as high as possible
while trying to bring your
knees to your chest.

Lateral Bound
In a squat position,
jump off one foot and
land on the other,
moving laterally;
jump back and forth.
Try and get as much
distance from side
to side. Only one leg
should touch the
floor at a time.
Squat
Jump
Execute a
body-weight
squat and then
jump up as
explosively as
possible. Aim
for max height
and to extend
your body as
much as pos-
sible as you
reach the apex
of the jump.
t Plyo pHigh Knees

Split Lunge As you move up the
Get into a lunge position ladder, focus on moving
(right leg forward, left leg the knees past your hips
back, knee just off the as you drive the opposing
ground). Jump into the arm up while landing one
air and switch your leg or both feet inside of each
position (left leg forward, square.
right leg back). Land softly
as you return to the initial
start stance.
ASK
QUICK TIP
Concentrate on
driving through
your heels when
performing any
lower-body
press.
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
A:
FEETS OF STRENGTH
PUSHING THROUGH 4 TIPS FOR SORE FEET:
THE TOES—A 1. Push through with your heels.
My feet get MISTAKE THAT I
sore when I use SEE MANY OF MY CLIENTS 2. Train calves two to three times a
make—is a possible cause of week to make sure the supporting
the leg press. soreness since it engages the muscles and tendons are strong.
Why does that plantar flexor muscles that attach
3. Roll a tennis ball under your
happen, and to the bones in the arches of your arches, and stretch your calves daily.
feet. Flat feet could also be a
what should I do cause. If your arches are fallen, 4. Get inserts for your shoes.
to prevent it?
MICHAEL NEVEAU
they can put additional stress on

—MIKE
M C BOISE,
C., B ID your bones, ligaments, fascia, and CHRIS FINLEY, C.P.T., is an
plantar flexor muscles. ACSM-certified personal trainer.
194 MUSCLE & FITNESS FEBRUARY 2017 CYCLING CREATINE

AMERICA’S #1 SELLING WEIGHT LOSS SUPPLEMENT BRAND
SCIENTIFICALLY RESEARCHED WEIGHT LOSS

KEY INGREDIENT
“With help from STRONG SENSORY EXPERIENCE
Hydroxycut®,
I got back into POWERFUL ENERGY1
fighting shape.”
39 LBS.
- Donny Londano,
Competitive Boxer DONNY
LOST in 17 weeks
BEFORE AFTER
Competitive boxer, Donny Londano used the key ingredient in Hydroxycut ®

(C. canephora robusta) with diet and exercise, and was remunerated. People
using the key ingredient in a 60-day study lost an average of 10.95 lbs.
with a low-calorie diet, and an average of 3.7 lbs. in a separate 8-week
study with a calorie-reduced diet and moderate exercise.
NEW! ALSO LOOK FOR
EXTREME ENERGY ADVANCED NON-STIMULANT WITH

HYDROXYCUT.COM AND INTENSITY THERMOGENIC 95% PREMIUM CLA
1Hydroxycut Hardcore ® and Hydroxycut Hardcore® Elite Sport
contain caffeine to help increase energy.
wwBased on AC Nielsen FDMx unit sales for Hydroxycut ® caplets.
Read the entire label before use. © 2016
The Facebook logo is owned by Facebook Inc.
ASK SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
= GROWING PAINS
My back hurts
when I squat. What
am I doing wrong?
—DYLAN K., FORT COLLINS, CO
A:
IN ADDITION TO
not using proper form—
knees tracking over your
toes, chest up, and head straight—
you may not be bracing your core.
Imagine someone is punching you in
the stomach. This sensation can help
you remember how to tighten your
core so your legs are lifting the weight
without putting stress on your back.
JULIA LADEWSKI, C.S.C.S.,

is a strength and fitness coach in
Highland, IN.
CYCLE ON, CYCLE OFF
A:
CREATINE HAS
What’s the best way BEEN SHOWN to
be more effective
to take creatine? when taken
—BRIAN G., SANTA MONICA, CA cyclically,
ally, as your muscles
have a saturation threshold. DSSDSD SDSD DSSDDDSDSDSDDSSD DSSDSD SDSD DSSDDDSDSDS-
Combinene 5 grams of
creatine
ne with 93g of simple
carbs post-workout, taking
D D S S D D S S D S D S D S D D S S D D DI A
three additional 5g doses

per dayy for five days.
Take one
ne week off before
repeating
ting the process.
This may increase creatine
levels by as much as 60%
more than creatine alone,
according
ding to the U.S.
National
al Library of Medicine.
SND SSDPSADNDI E
SR
TOBY AMIDOR, R.D.,

S ;D GDESTSTDYS IDM S
is a nutrition expert and

author of The Greek
Yogurt Kitchen.
ADGS
EDS
Muscle & Fitness (ISSN
0744-5105), Vol. 78 No. 2,
is published monthly except
combined July/August
issue which counts as
two of twelve in an annual
subscription by Weider
Publications LLC., a division
of American Media, Inc. 4
New York Plaza, 4th Fl, New
York, NY 10004. Periodical
Rates Postage Paid at
the New York, NY Post
Office and at additional
Mailing offices. Copyright
© Weider Publications, LLC
2017. All rights reserved.
Canada Post International
Publications Mail Sale
Agreement No. 40028566.
Canadian B.N. 88746
GUT CHECK 5102 RT0001. Copyrighted
under the Universal
Copyright Convention and
International Copyright
Convention. Copyright
reserved under the
Pan-American Copyright
What are some ways Convention. Todos
derechos reservados
I can help keep my segúin la convención Pan
Americana de Propriedad
appetite in check? Literaria Artística.
Subscription rate is $42.97
—SAM S., MIAMI, FL for (1yr) 12 issues in U.S.A.
A:
In Canada (1yr) 12 issues
$ 59.97. Outside of U.S.A.
For starters, eat a healthy and filling and Canada (1yr) $91.97
U.S. Orders outside of
breakfast—a few eggs with avocado on U.S.A. must be prepaid in
a piece of sprouted grain toast, or steel- U.S. funds. For Customer
Service and Back issues
cut oatmeal with a tablespoon of nut butter topped call toll-free (800) 340-
8954 or write to: Muscle
with berries or bananas are both good options. & Fitness, P.O. Box 37207,
Additionally, studies from 2011 and 2014 that were Boone, IA 50037-0207.
SUBSCRIBERS: If the
FORM CHECK published in Nutrition Journal found that protein-rich postal service alerts us
that your magazine is
snacking may control appetite; try noshing on snacks
If you have trouble like string cheese, fruit, vegetables, lean protein, or
undeliverable, we have no
further obligation unless
keeping your torso nuts, which help you feel full and assist with weight
we receive a corrected
address within one year.
upright, drive your loss. Also, aim for 16 ounces of water with each meal, U.S. POSTMASTER: Send
all UAA to CFS (See DMM
elbows down to and continue to sip throughout the day. 507.1.5.2); NON-POSTAL
and MILITARY FACILITIES
force your chest send U.S. Address
to rise. changes to: Muscle &
Fitness, P.O. Box 37207,
JIM WHITE, R.D., A.C.S.M., is a spokesperson Boone, IA 50037-0207.
CANADA POSTMASTER:
for the Academy of Nutrition and Dietetics. Send address changes
to American Media Inc,
PO Box 907 STN Main,
Markham, ON L3P 0A7,
Canada. From time to time
we make our subscriber list
available to companies who
sell goods and services
by mail that we believe
LEAN AND MEAN would interest our readers.
If you would rather not
receive such mailings,
please send your current
mailing label to: Muscle &
Fitness, P.O. Box 37207,
Is fasted cardio really Boone, IA, 50037-0207.
All materials, articles,
more effective? reports, and photos
published in this magazine
—JOE Y., DALLAS, TX are the exclusive property
of Weider Publications,
A:
LLC. and cannot be used
without permission in
FIRST, IT’S IMPORTANT to note that writing. Muscle & Fitness
is not responsible for
gaining or losing weight is a matter of returning unsolicited
energy intake. That being said, perform- manuscripts, photographs
or other materials. Weider
ing 30 to 60 minutes of fasted cardio early in Publications, LLC and
American Media publisher
the morning can tap into your fat stores more
A H IM AG E S /A L A M Y; J O HN FEBEL E / G E T T Y IM AG E S
of Muscle and Fitness, does

effectively, as your body burns fat for fuel when not promote or endorse
any of the products or
you sleep as opposed to carbs. Fasted cardio services advertised by
third-party advertisers in
continues this process. According to a study from this publication. Nor does
the British Journal of Nutrition, a fasted control Weider Publications, LLC or
American Media Inc, verify
group who performed cardio on an empty the accuracy of any claims
stomach burned 20% more fat than they did when made in conjunction with
such advertisements. Title
they ate prior to cardio. Trademark registered in
U.S. Patent and Trademark
office. Reprinted by
special agreement in
England, Germany, Italy,
NGO OKAFOR is the fitness director for Clay Austria, Japan, Canada,
Netherlands, Korea, Poland,
Health Club + Spa in New York City. Slovak Republic, Lebanon,
and China. Printed in
the U.S.A.

MARKETPLACE
Over
er 600,000 Customers
Served
ed Since 1998
FDA-approved medications
from USA Pharmacies
Licensed USA Telemedicine
Physician Network
Call 7 days per week
HABLAMOS
H ABLLAMOS ESPA
ESPAÑOL
AÑOL
CALL TOLL
C
FREE
To advertise in the Marketplace,
800
80
00-713
3-5054
5 please contact Talin Boustani:
TBoustani@weiderpub.com
Visit Viamedic.com/MSL
c co / 818.595.0473
for special offers

Weighted Vests
Compression Knee Sleeves
Compression Elbow Sleeves
Fitness Inspired Jewelry
Lifting Belts
Wrist Wraps
WWW.UNBROKENDESIGNS.COM
MARKETPLACE
WARNING
ANYTHING STRONGER
IS ILLEGAL!!™
After just one 4-week cycle, most users
ONLY
understand why STERODROL® has become one
$39.95 of THE MOST POPULAR LEGAL ANABOLICS
AVAILABLE. STERODROL® contains actual
$10 OFF
* * Your compounds to help support the hormones that
First Order trigger anabolism- the process by which
muscle is produced. STERODROL® can be
Code: MF17 SteelFitUSA.com especially effective during a Mass Building
Cycle where your diet and a training regimen is
focused on ATTAINING MAXIMUM SIZE AND
STRENGTH. With STERODROL®, Fast Solid
Gains are finally a reality. STERODROL® can be
used alone or stacked with just about anything.
STERODROL® truly is THE REAL DEAL.

We are so confident that STERODROL™
will finally give you the results you are looking for;
we back it with an ironclad
MONEY BACK GUARANTEE.
MUSCO-MXT ®
Looking to Get Ripped and Swole?

Musco-MXT® users get Average Musco NON
ripped and swole over Strength MXT® USERS
twice as fast as non users: Total 135.16 lbs 59.2 lb
• More Mass - 584% Muscle Musco NON
• More Strength - 228.3% Av Size 7.10 in 2.03 in
• Less Fat - 139.7% Av Mass 5.84 lbs 1.00 lbs
4 weeks $40 (Buy 2 Get 1 Free!) Fat Loss % -1.39% +2.84 %
$10 off 1st order. Call 1-800-367-9599 or www.Musco-MXT.com
INCREASE AFFECTION
Created by Dr. Winnifred Cutler
RAISE the ORDER NOW!! 1 BOTTLE $79.95

OCTANE ofof tm OR BUY 2 GET 1 FREE $159.90
Unscented your AFTERSHAVE
your
Fragrance Additives for Men and Women
Vial of 1/6 oz. added to 2-4 oz. of your favorite fragrance,
SPECIAL OFFER!!
worn daily lasts 4 to 6 months.
Increases your attractiveness.10:13 for women $98.50,10X for men $99.50.
BUY 2 GET 1 FREE!!
♥ Flint (NY) “Dr. Cutler, remember what I told
you. There is a place for you in heaven. Please
send me 2 more vials... I don’t want to run out” DIAL: 1-866-468-5842
♥ Gene (TX) “Both my wife and www.pharmapro.net
I use your products and feel we CANADA - DIAL: 561-416-1300
are starting a new relationship WE SHIP WORLDWIDE
with each other.” ¡Hablanos Espanol!
Call for your FREE PRODUCT GUIDE ARMY • NAVY
Not in stores tm
610-827-2200 FAST G!
AIR FORCE
MARINES
Athenainstitute.com
PIN We ship to
SHIP all APO/FPO
addresses
Athena Institute, 1211 Braefield Rd., Chester Spgs, PA 19425 MAF
THE LAST WORD
FOR
MORE
If you’d like to learn
more about Midnight
Mission (and even
volunteer), go to
midnight
mission.org
Uplifted
Upon leaving, Delfina Ure, who had
invited me to Midnight Mission, said
that she had made a similar commit-
ment to Val and that she herself would
be leading music and meditation
classes in the gymnasium. She’s also
Supporting others is easy, especially recruiting the help of other health and
when you’re used to lifting heavy loads. fitness professionals.
Fitness has the power to strengthen,
I RECENTLY HAD THE chance to Muscle & Fitness. uplift, and unite us all. I’m grateful for
tour The Midnight Mission, a century- Of course, the stop on the tour the chance to share my passion for it
old organization on Los Angeles’ Skid where I lingered longest was Midnight with others, and I encourage you to do
Row that supports the city’s vast Mission’s gym. It’s small, and most the same. Maybe that means teaching
homeless population. My tour guide, of the equipment is outdated, but nursing-home residents simple mobility
David Noriega, explained how many Coach Val (former NPC bodybuilding moves or speaking about healthy
of the men and women who come competitor Valerie Mayers) runs a tight eating at an elementary school.
through the center aren’t there just for ship. She broke from refereeing a Whatever you choose, know that
relief from the dangers of street life, volleyball match to show me around your knowledge of fitness has the
but for a chance to become self- her gym, which reminded me of a power to positively impact many more
reliant again. To this end, Midnight miniature version of the one where I lives than just your own.
Mission offers services ranging from cut my bodybuilding teeth. The guys
counseling to a 12-step program were hitting the weights with vigor,
to computer training and even job and Val was clearly proud of their
placement. It was inspiring to see efforts and the program she helped
so many people who, despite their create. I promised her that I would call
Sincerely,
misfortunes, are dedicated to upon the fitness industry to help
bettering themselves. That’s a update the place and make it the best Shawn Perine
Editor in Chief
value that sits at the very core of damn 400-square-foot gym in L.A. @shawnperine

Muscle Fitness

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Muscle Fitness

Hochgeladen von

Copyright:

Verfügbare Formate

EXTRA GET RIPPED IN JUST 10 MINUTES P.

100 REPS PLAN

IF YOU CAN SURVIVE IT, YOU WILL GROW!

youtube.com/animalpak | @animalpak | info@animalpak.com | 800.872.0101 | www.animalpak.com

NEW AND ONLY AT GNC

ARE YOU READY FOR A

THE WORLD’S FIRST-EVER DUAL-

THE FACTS DON’T LIE

ADVANCED SUPERIOR ULTIMATE

Subjects taking Unrivaled sensory Extreme energy,

164 No Holds Barred

even the ability to focus like Professor X.

in a truly superworkout program.

WHEN LOGAN OPENS Off-screen, Jackman’s continued

22 MUSCLE & FITNESS FEBRUARY 2017

tive and the positive—and don’t bounce

24 MUSCLE & FITNESS FEBRUARY 2017

Quicksilver hamstrings but also the shoul-

fly, create cyclones,

efforts as the sum everything that

RECOVER LIKE WOLVERINE

28 MUSCLE & FITNESS FEBRUARY 2017

Surprising Immunity Boosters

What The Pros Wear!

Remember, You Get What You Pay For!

FOCUS LIKE PROFESSOR X

Crunch on More Kale

Stop Pulling All-Nighters

Try Ginkgo Biloba

1&2 60% 60 sec.

Dive Bomber Pushup 5

drills, Mobility 5&6 65% 105 sec. Bicycle Pedal 4 20 30 sec.

32 MUSCLE & FITNESS FEBRUARY 2017

Row 1 1 min. 2 min. Squat 4 10

THE 4-WEEK WOLVERINE

*See percentage chart.

Back Squat* 4 5/4/3/10

Incline Dumbbell 4 6+6

PERCENTAGES FOR WEEK 2 (4 REPS)

Deadlift* 4 5/4/3/10 PERCENTAGES FOR WEEK 3 (3 REPS)

6 Best Movie 10 Best Tandem:

you’re spending so much

FEBRUARY 2017 MUSCLE & FITNESS 35

GHOSTBUSTERS ALUM Ernie

36 MUSCLE & FITNESS FEBRUARY 2017 MICHAEL BECKER

NITRO-TECH® Other 100%

ULTIMATE MUSCLEBUILDING RAPID ABSORPTION SUPERIOR PROTEIN

SCHEDULE Olympic lifts, compound exercises— RECOVERY

“Now it’s all about my own look,

38 MUSCLE & FITNESS FEBRUARY 2017 BOBBY QUILLARD

NITRO-TECH® CRUNCH is a gourmet,

Available in these mouthwatering ﬂavors:

ON-THE-GO MUSCLEBUILDING GLUTEN FREE IRRESISTIBLE FLAVORS

SELLING A HIT Prowler Push 1 300 lbs

40 MUSCLE & FITNESS FEBRUARY 2017 BOBBY QUILLARD

NITRO-TECH® is a staple in any supplement

• Enhanced with creatine

5.3g 10 8.8 lbs.

SUPERIOR MUSCLEBUILDING BEST-IN-CLASS FORMULATION AWARD-WINNING FLAVORS

M&F: You’ve played a

How did you get interested

How has your training

42 MUSCLE & FITNESS FEBRUARY 2017