Muscle.&.Performance May.2017 P2P

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CONTENTS
MAY 2017
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FEATURES
34 THE HEX EFFECT 55 12 SMART FOOD CHOICES

The hex bar is about more than shrugs — these 10 exercises These smart swaps allow you to take your nutrition game to the next
will mesmerize you with the power of this underutilized piece of level without the side order of deprivation.
equipment. By Jill Schildhouse
By Michael Berg, NSCA-CPT
58 FREE RADICALS & ANTIOXIDANTS

48 DESIGN YOUR OWN METCON “Antioxidants” is one of those buzzwords that gets thrown around a lot
Tired of us dictating your training? Take programming into your ³WKH\·UHLQIRRGDQGVNLQFDUHSURGXFWVEXWGR\RXUHDOO\NQRZZKDW
own hands with this four-step guide to designing your own metcon. WKH\DUHDQGZK\WKH\·UHLPSRUWDQWIRUDWKOHWHV"M&P breaks it down
By Lara McGlashan, MFA, CPT for you.
By Dwayne N. Jackson, Ph.D.
DEPARTMENTS
11 BODY SHOP: Training, Nutrition and Supps Research 28 FOR WOMEN: 3 Gym-Friendly Exercise Techniques for Great Glutes
By Lara McGlashan, MFA, CPT
16 FAST FITNESS: The Ultimate PHA Fat Blast
By Lara McGlashan, MFA, CPT 30 PRO CORNER: The New Mr. Olympia? • By Jerry Kindela, MA, DHS
18 BUILD: Full Frontal • By John Cissik, MS, CSCS 32 BRAND SPOTLIGHT: Get to Know: Nubreed Nutrition • By Jill Schildhouse
20 BURN: Go Long • By Katy Loren 62 PRODUCT INSIDER: Dymatize ISO100 Clear
22 PERFORM: Closing the (Thigh) Gap 66 5 WAYS: … to Do a Kettlebell Swing • By Jenessa Connor, CPT
By Nick Tumminello, CPT
24 MOBILITY: Complex Mobility ON THE COVER
By Lara McGlashan, MFA, CPT
Athlete: Diego Sebastian • Photographer: Ian Spanier
26 FUEL: 6 Food Myths You Can Forget Location: The Training Club, Santa Clarita, CA
By Jill Schildhouse
/MuscleandPerformance | muscleandperformance | MuscleandPerformanceMagazine

DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products
and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale or use of such products and
services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised or discussed in this magazine may be illegal in some areas of the
United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services or techniques. The publisher makes no representation or warranty concerning the legality
of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a
physician before using these products or services or applying these exercise techniques.
MAY 2017 • VOL. 9 NO. 5
GROUP PUBLISHER Joanna Shaw

ǧǧ Maureen Farrar
Paul Duarte
Donna Diamond Riekenberg

BJ Ghiglione

Maura Weber
Lara McGlashan, MFA, CPT
Jeannine Santiago
Vicki Baker
WEB EDITOR Michael Nystrom

Patrick Sternkopf
PHOTO/VIDEO EDITOR Richard Alexander

Laureen O’Brien
Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd

Bumgardner, MS, CSCS; John M. Cissik, MS, CSCS; Jenessa Connor, CPT;
K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.;
Matthew Kadey, MS, RD; Jerry Kindela, MA, DHS; Peter Lueders; Jimmy
Peña, MS, CSCS; Robert Reiff; Jill Schildhouse; Cory Sorensen; Steven
Stiefel; Tara Thompson; Eric Velazquez, CSCS; Joe Wuebben
Andrew W. Clurman !Ƭ

Michael Henry #$!ǡ&'Ƭ
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Muscle & Performance is printed monthly in the U.S.A. © 2017 by Active Interest Media, Inc.
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©2017 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary. *Per Serving
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SUPPLEMENTS / NUTRITION & HEALTH / TRAINING
ASHWAGANDHA
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12 MUSCLE & PERFORMANCE y MAY 2017 MUSCLEANDPERFORMANCE.COM

QUICK FIX
The Flaw: Not reaching parallel with

the torso.
The Fix: So many people do bent-over
rows with their torsos nearly upright,
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upper traps, so get that torso down to
parallel or close to it.
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The Fix: <RXULVNVHULRXVOXPEDUGDP
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any point during sets of bent-over rows.
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The Fix: Maximizing development in the
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squeezing your shoulder blades together
Photo by Cory Sorensen
at the top of each rep for full contrac-

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the bar touching your torso and contract
those muscles hard.
NUMBERS DON’T LIE
CARDIO CONCERNS
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FAST FITNESS
THE ULTIMATE PHA FAT BLAST

This program targets fat to shred you up in time for summer — in 30 minutes or less per workout.
BY LARA MCGLASHAN, MFA, CPT
ummer is approaching and

Got abs? You will after a
month of doing this fat-
incinerating program. S it’s almost time to let it all
hang out poolside. To ensure
you’ve got less hanging next
month than you do today, we enlisted
the help of Drew Logan, a celebrity
trainer on NBC’s Strong and author of 25
Days (Simon & Schuster, 2017).
“I like to use a PHA — peripheral heart
action — approach to training when try-
ing to get myself, or my clients, lean and
mean,” says Logan. “This type of training
is not only very heart-healthy, but it’s

ϐ
Ǥǳ
PHA involves alternating between
muscles in the extremities, moving blood
from the upper to the lower body and
back again to prevent muscular fatigue
and the accumulation of waste products
like lactic acid, while keeping intensity
high. “This also optimizes cardiovascular
health as it relates to the volume of blood
moved to the extremities — called the
ejection fraction,” says Logan.
This workout uses high-payout com-
pound movements, which are arranged
in a rounds system: Time yourself for
each round and continually try to better
that time in subsequent rounds. “I am
not a fan of AMRAP [as many reps as
possible] training, because most people
start phoning it in when they realize
how much is left to do,” says Logan. “I
believe your body works best when
challenged by engaging the parasym-
THE WORKOUT pathetic nervous system at its highest
possible threshold.” This kind of inten-
EXERCISE REPS/TIME DIRECTIONS sity essentially skips over the glycolytic
Barbell Squat 10 reps Beginners can do bodyweight squats
pathway of energy — the one that uses
oxygen to burn carbs and glycogen
Strict Chin-Up To failure (10- Using bands for assistance is — and instead uses more fat for fuel,
rep minimum) acceptable; no kipping
explains Logan.
Medicine Ball Slam 15 reps Minimum ball weight = 10 percent Perform three total rounds of this
bodyweight workout, resting 60 to 120 seconds
Push-Up To failure (20- Break up your reps if needed between rounds, depending on your
rep minimum) level of conditioning. Time yourself
Step-Up with Curl 10 reps each leg Minimum dumbbell weight = 10 each round, and try to meet or beat that
percent bodyweight total time in subsequent rounds. As you
Jump Rope 30 seconds
ϐ ǡ
decrease your rest between rounds to
boost intensity.

BUILD
Trade your back squats

for front squats on
lower-body-focused
strength days.
better for those who have wrist inju-

ries. Here, you’ll step underneath a
FULL FRONTAL
Front-load your squats to build massive quads and forge a core of steel.
racked barbell so it rests across the
fronts of your shoulders. Reach your
arms underneath and place your right
hand on the bar at your left shoulder
BY JOHN CISSIK, MS, CSCS and your left hand on the bar at your
right shoulder, lifting your elbows
level with your shoulders. Hold this
hen most people learn to name), with the bar balanced across the position, unrack the bar and perform
W
squat they are inducted fronts of your shoulders and clavicle. your squats. Throughout, your arms
using the gold standard: This requires you to be more upright should be parallel to the ground,
the back squat. However, than you are during the back squat, elbows high.
the kissing cousin of the back squat making your core work harder to stabi-
— the front squat — is also a valuable lize your trunk and keep you balanced. Olympic Style
exercise to master. Not only does it Front-loading the move also means This version allows lifters to move
work the quads, core and trunk, but more work for your quads, which can heavier loads and helps build stron-
according to a study published in the be a welcome respite from the glute/ ǡ ϐ
Journal of Strength and Conditioning ham dominance of a back squat. to learn. Face a racked barbell and
Photos by Robert Reiff
Research, the front squat resulted in There are a couple ways to do a front grip it overhand just inside shoulder-
less stress on the knees and lower squat: arms crossed and Olympic style. width. Step under the bar so it rests
back than with the back squat. across your shoulders and lift your
During a front squat, the load is posi- Arms Crossed elbows up and underneath the bar,
tioned in front of your head (hence the This version is easier to learn and is ϐ ǡ

the ground. Unrack the weight, step but forward lean during front squats
back and perform your squats, keep- means the bar is going to want to slide
ing your elbows lifted. off your shoulders. Sit back into your
No matter which version you choose heels, lift your chest and stay upright.
to employ there are some front-squat- Don’t drop your elbows. Keeping
ting no-nos to note: your elbows lifted helps keep you
Don’t lean forward. A little for- upright, preventing forward lean. It
ϐ ǡ also saves your wrists from strain, as
they are not required to support the
weight of the bar.
Calf Raise Don’t use your neck. It sounds
weird, but some people rest the bar
rest against their throats. Clearly this
ϐ
-
comfort, so make sure the bar rests on
the meat of your shoulders and across
your clavicle, not your windpipe.
Adding Them In
Trade your back squats for front squats
on strength days that are lower-body
focused, and stick to the four- to 12-rep
range; front squats require more bal-
ance and technique so avoid doing
excessive repetitions. Take up to two
minutes of rest between each set of
front squats for proper recovery.
When learning a front squat, begin
with about 50 percent of what you’d
normally use for a back squat. For
example if you typically back squat
200 pounds, start with 100 pounds for
a front squat. After about six to eight
weeks, try for a front squat max.
Try these two sample workouts that
feature front squats.
STRENGTH WORKOUT
EXERCISE SETS REPS % MAX
Front Squat 3-5 4-8 80-90
Deadlift 3-5 2-6 80-90
Bench Press 3-5 4-8 80-90
Bent-Over Row 3-5 4-8 -
Military Press 3-5 4-8 -
HYPERTROPHY WORKOUT
EXERCISE SETS REPS
Front Squat 3 12 (70-80% max)
Lunge 3 12-15
Leg Extension 3 12-15
Romanian Deadlift 3 8-12
Calf Raise 3 12-15
BURN
Burn Boost
GO LONG
% ǡ

Ǧ
ǡ
It’s not all about HIIT — here’s why steady-state cardio should also have
Ǥǲ {+
a place in your programming. {| ǡ

ǡǳ
BY KATY LOREN
Ǥǲ

ϐ ǣ ϐ

ǡ ϐ
Ǧ
Ǥǳ
ǯ ǡ
“Steady-state %

cardio is a great
Ȅ%
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ʹ+{* The Journal
active recovery of Strength and Conditioning Research,

tool.” % ǣ Ǧ
| % ǡ
%͵+Ǧ ͵+

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Ǥ ǡ
%

% ȋ Ȍ
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ead this (or really any)

Ǥ
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fat-burning
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%
Ǥǡ Ǥ
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Ǧ
YOUR FAT-LOSS THRILL RIDE
To incorporate steady-state cardio into your rotation, Edwards suggests using a
ǡ Ǧ “roller coaster” format, alternating between high- and lower-intensity days in which
ϐ Ǥ the lower-intensity days count as your active rest.

Ǧ The American College of Sports Medicine recommends doing at least 30

minutes of steady-state cardio at about 65 to 85 percent MHR for best results and
ǡǦ PD[LPDOFDORULHEXUQ&DQ·WVWRPDFKPLQXWHVRQDWUHDGPLOO".HHSERUHGRP
at bay by manipulating the intensity, incline or speed of your machine, suggests
*+Ǧ 9ǫ
Edwards. Also, try changing machines during your workout, moving from the
% ǡ
Ǥ treadmill to the StepMill to the rower, perhaps hitting each for 10 minutes for a
total of 30 minutes.
On the Rebound
ǲ
Ǧ DAY CARDIO METHOD TIME INTENSITY

ǡǳ

ǡǡ (minutes)
ǡǡϐ Monday HIIT 25 High
ϐ Tuesday Steady State 45 Moderate
ǡ Ǧ
Wednesday Off - -
Ǥǲ
ǯ
ǡ
ǯ Thursday HIIT 25 High

Friday Steady State 60 Easy/Moderate
Ǥ
Ǧ ǡǦ Ǧ
Saturday Cross Training 45-60 Various

ǡȏ Ȑ
Ǥǳ Sunday Off - -
ǡ Ǧ


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PERFORM
Add-Ins
CLOSING THE (THIGH) GAP

Although many personal trainers
claim that that seated hip adductor
machine — yes, the one that looks
Should men be concerned about their inner thighs? Research says yes. like a gynecological chair — is a
waste of time, research shows that
BY NICK TUMMINELLO, CPT this machine is equally as effective
as a standing hip adduction exercise
with a band or a cable. In addition,
Help prevent groin those who claim that squats and
injury with moves lunges are a super-effective way
like the Standing
Cable Hip
to train your adductors are also
Adduction. incorrect: A review investigating the
barbell squat found that adductor
muscle activity measured in a
variety of squats and lunges was
relatively low when compared
to adductor activity measured in
exercises that focused primarily on
hip adduction.
Bottom line: Time to work on closing
the injury gap with some inner-thigh-
targeting moves. Implement one or
both of these two exercises into your
leg workouts toward the end of your
session. Shoot for three or four sets of
10 to 15 reps, moving through your
full range of motion while maintaining
control.
Standing Cable Hip Adduction

Attach an ankle cuff to a low cable
pulley and stand sideways to the
machine. Wrap the cuff around the
ankle closest to the machine and
stand about an arm’s length away
from the base, allowing your leg to
open to the side while keeping your
toes and knee pointing forward. You
can hold lightly onto the machine for
balance, if needed. Keeping your leg
straight and your hips square, pull
your leg in front of and across your
body as far as you can, pause, then
he thigh gap phenomenon inner-thigh muscles — your risk of slowly return to the start. Do all reps
T
has sent many a woman suffering a groin injury increases. on one side before switching.
racing to the gym to work In fact, according to one study of
on her inner thighs, but professional ice hockey players, Seated Hip Adductor Machine
adductor work isn’t just for women: athletes were 17 times more likely Adjust the machine pads to a
Men, too, should be concerned about to sustain a groin injury if their comfortable position — i.e. one
this oft-overlooked area, not only adductor strength was less than 80 that does not stretch you out like
for improving overall leg symmetry, percent of their abductor strength. Jean-Claude Van Damme — and
but also to prevent debilitating groin Furthermore, a 2015 systematic set the weight stack to a light or
injury. review published in the British Journal moderate poundage. Sit upright in
For most guys, their emphasis of Sports Medicine found that poor hip the machine and hold the handles
lies in training the glutes and other adductor strength was one of the most on either side of your hips to keep
muscles that contribute to hip common risk factors for groin injury in yourself stable. Slowly squeeze
abduction, performing squats, lunges ǡ ϐ
ǡ your legs together to move the pads
and the like. However, if you don’t of the adductors was less than that of inward as far as possible, pause,
also train your adductors — the the abductors. then return slowly to the start.

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MOBILITY
shoulder height, keeping it straight. Pull
COMPLEX MOBILITY
it into your chest with your opposite
arm, press your shoulders down and
Ǥ {+ Ǥ
Mobilize your shoulder complex and unlock your lifting potential with Tip: Intensify this stretch by
dropping your head away from the
these five essential stretches. extended arm.
Chicken Wing Head Drop
Targets: Levator scapulae, trapezius,
rotators
hen it comes to the human Tip: As your shoulders loosen up, Grab your right wrist with your left
W
body, shoulders win the grip higher and/or lower on the band hand behind your back at your lumbar
crazy-complicated prize. with your hands to increase the stretch. spine. Pull your right arm across your
Each shoulder complex back, then drop your left ear toward
contains three bones (clavicle, scapula, Foam Roller “Snow Angel” your left shoulder and hold. Repeat on
humerus), two joints (acromioclavicu- Targets: Front delts/chest the other side. Do two or three sets.
lar, glenohumeral) and is the origin or Lie on top of a foam roller so it runs Tip: With your head to the side,
insertion point for more than a dozen along your spine with your head sup- try looking up then looking down to
muscles, some tiny (rotator cuffs) and ǡǡϐ further stretch the smaller muscles of
some large (pectoralis major). ϐ Ǥ
ǡ your neck and traps.
On one hand this is great — your palms up. Slowly raise them over your
shoulders can move in all planes of head, then move them in an arc all the Stability Ball One-Arm Stretch
ǡϐ

Ǥ{+ Targets: Scapulae, serratus, lats
into every upper-body exercise either reps, then repeat with your palms fac- Get onto all fours with your hips over
as primary movers or as stabilizers. ϐ Ǥ your knees and extend one arm on top
However, if you’re not practicing mobil- Tip: Repeat the sequence with your of a stability ball, palm facing inward.
ity, all this pushing, pulling, turning and ϐ
Keeping your head neutral and your
ϐ%Ǧ shoulders and chest in a different way. back straight, drop your chest and sit
ibility, leading at the least to reduced back slightly with your hips to stretch
performance and at the worst, injury. Cross-Body Pull your extended arm and hold. Do two
ϐ Targets: Rear/lateral delts, rhom- or three times per side.
the muscles in and around your shoul- boids, levator scapulae Tip: Try this with both arms at the
der complex, increasing your range Stand with your feet hip-width apart same time, palms pressed together on
of motion and improving your lifting and bring one arm across your body at top of the ball.
or athletic performance. Integrate
them into your warm-up, moving at
a steady pace to push blood into the Back Scratcher
joints and muscles and increase your
range of motion. Postworkout, slow
things down and use them as a cool-
down measure to help move metabolic
wastes out of your muscles, accelerat-
ing recovery, while improving long-
ϐ%
Ǥ
Back Scratcher
Targets: Internal/external rotators,
anterior delts, triceps
Hold a resistance band loop, towel or
strap in your left hand vertically behind
your back, elbow lifted. Grab the other
end with your right hand at your lum-
bar spine. Extend at your left elbow to
pull the band upward, stretching the
right shoulder, then pull down with the
right hand to stretch your left shoulder.
ϐ {+ ǡ
switch so your right hand is on top and
your left is on the bottom.

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FUEL
iron. Yolks, in moderation, can be a Myth: Fat makes you fat.
6 FOOD
part of a healthy diet.” Truth: Repeat after me: Dietary fat
does not translate into body fat. Fats
Myth: You should avoid red meat. are energy dense at nine calories per
MYTHS Fact: Choosing lean cuts of red meat

such as bison, beef, elk, pork or deer
one or two times a week can be a
gram as compared to carbohydrates
and proteins, which are both four
calories per gram — but this does
YOU CAN part of a healthy diet. “Red meats are

considered to be a good source of iron
not make them bad or unnecessary.
In fact, fats provide a good source of
FORGET
and B12,” says Harrison. “Research energy and are satiating and neces-
suggests health concerns lie with the sary for the body. “Research shows
consumption of processed meats, such that following a Mediterranean-style
When it comes to nutrition, as bologna or hot dogs, or meats that diet, which is rich in healthy fats, is
don’t believe everything that have a higher fat content due to satu- good for the body,” says Harrison.
you read — unless it’s this rated fats.” When shopping, look for “These healthy fats consist of fatty
ground meats labeled 95 percent to 97 ϐ ǡǡ
article. percent lean, cuts graded as choice or olive oil paired with plant-based
BY JILL SCHILDHOUSE select as opposed to prime, and grass- foods and is good for heart health,
fed cuts, which tend to be leaner. improved LDL [bad cholesterol] and
overall general health.”
rown rice is a healthy
B whole grain. No wait, it Not all carbs Myth: You shouldn’t eat after 6, 8,
are evil.
has arsenic. Salmon is an Complex 9, or whatever, p.m.
excellent source of omega- carbs serve Fact: Many of us are busy or work-
3s. No wait, it has mercury. Margarine as fuel for ing, so we may not get home until
hard-working
is a healthier spread. No wait, butter muscles. late in the evening. This does not
is safer. Honestly, it’s exhausting try- mean we should skip dinner or the
ϐ opportunity to fuel up with good
information regarding nutrition and nutrition. Sometimes meal skipping
healthy diets. So why is there such or going for long periods between
discrepancy in the headlines? meals may cause overeating later, so
“Some fad diets or nutrition myths balance energy out across your meals
get promoted as gospel with little or throughout the day and keep a snack
no science to back them up, varying on hand for when things get busy
opinions among health profession- — even if it’s just a small protein-
als, new research continues to look at rich snack such as cottage cheese, a
impacts of diet on health or how cer- tablespoon of peanut butter with a
tain nutrients behave in the body, and banana, or plain Greek yogurt with a
frankly, some myths or fads just won’t handful of almonds.
die,” says Tiffany Harrison, MS, RD,
LDN, adjunct instructor, Department of Myth: Choose plant-based milk over
Human Sciences, Nutrition and Food cow’s milk.
Sciences at Middle Tennessee State Fact: Plant-based “milks” such as
University in Murfreesboro. Myth: Carbs are the devil. almond, soy, coconut, cashew, hemp,
Let’s explore a few of the most Fact: The low-carb/no-carb fad diets rice or oat provide an alternative for
prevalent myths and separate fact are still popular, but before you put those who may have a milk allergy,
ϐ Ǥ the brakes on tuna poke bowls with are lactose intolerant, vegetarian/
brown rice or your morning bowl of vegan, have health-related concerns,
Myth: Eggs raise your cholesterol. steel-cut oats, Harrison says there or have religious, cultural or personal
Fact: Before you throw out the gold are a few things to consider. Complex preferences. A few things to look for
(yolks) or steer clear entirely of this carbohydrates such as fruits, veggies, on labels of these alternative milks
protein- and vitamin-packed good- whole grains and legumes provide fuel are added sugars, ensuring they are
ness, know that research shows that for working muscles, supply glucose Ǧ Ǧ ϐ ǡ
dietary cholesterol from eggs may to the brain, keep energy levels up, are to be aware of the lower protein con-
have a negligible effect on blood cho-

ϐ ǡ tent as compared to their cow’s milk
lesterol. “Whole eggs pack about 6 provide essential vitamins and miner- counterpart. Cow’s milk is considered
grams of high-quality, muscle-building, als. The key is to balance your meals a good source of calcium and is rich
appetite-satiating protein,” says Har- with complex carbs, good-quality pro- in protein at eight grams per cup, so
rison. “Yolks contain nutrients such as teins and healthy fats and adhere to there’s no need to switch unless you
ǡ{ʹǡ ǡ ϐ appropriate portion sizes. want to.

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FOR WOMEN
3 GYM-FRIENDLY EXERCISE TECHNIQUES

FOR GREAT GLUTES
Hip thrusters and fire hydrants in a packed gym? No thank you. Use these alternative techniques to hit your glutes
hard while still maintaining your dignity.
veryone wants those complete a set, especially when going PLYOMETRICS
E glutes — you know, the

ones that defy gravity,
rebound dropped quarters
heavy. But in doing so you miss out
on the key butt-building elements of
the lift and could even end up with an
Putting your glutes on stretch then
asking them to perform explosively
forces intense muscular engagement
with absurd force and compel every injury. Using the 1.5 reps technique both on takeoff and on landing, making
pair of jeans to hug in all the right increases your time under tension. plyos a true butt-blasting move.
places. But the moves needed to get
those glutes are sometimes, well, HOW TO: Perform the eccentric portion HOW TO: Perform a loading phase where
compromising. Fortunately, there are of the lift, pause for one second, then you quickly contract your muscles
ways to target your rear view without rise back up halfway to the start. Pause in preparation for the move, then an
humping the ceiling. Add these for one second, then lower back to the explosive phase where you drive upward,
three techniques to your training bottom and hold one second. Finally, forward, or laterally. On landing, absorb
lineup and build your booty while drive up out of the hole to the top to the impact by bending your knees and go
maintaining your dignity. complete one rep. These are taxing, so right into the next rep.
use lighter weight and aim for half your
LOOPER normal rep range for three or four sets. Speedskaters: Get into a low crouched
Adding a resistance loop, or band, to position with your core braced and
your leg exercises forces you to engage Walking Lunges: Take a large step your arms at your sides. Leap to one
your outer thighs and medial glutes to forward and lower into a deep lunge. side as far as you can, simultaneously
keep your legs straight and your knees Hold, then rise up halfway. Hold, swinging your arms that direction,
tracking over your toes. The medial then lower to the bottom. Hold at the one arm across at the front and one
glutes are important for leg and hip bottom, stand up, then repeat on the arm back (as if skating). Immediately
stabilization, and, when well-developed, other side. spring to the other side.
add lift and roundness to your rear.
HOW TO: Secure a band around both

legs above your knee. When standing
with your feet hip-width apart, you
should feel a slight resistance pulling
your legs inward; counteract this
by pressing out with equal force to
keep your legs straight and your
knees tracking over your toes while
performing your exercise.
Banded Barbell Squats: Hold a barbell

in the back-rack position and stand with
your feet hip-width apart, toes turned
out slightly. Squat down, pressing out
Resista
n
against the band as you descend to keep bands c ce
your knees tracking properly. Drive out ome in
differen
ts
of the hole with your weight in your tension izes and
s.
the eas Start with
Photo by Cory Sorensen
heels to return to the start. iest

work yo one and
ur wa
1.5 REPS from the y up
re.
It’s not uncommon to rush through Banded
Barbell Squat
your reps of squats or lunges to

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PRO CORNER
THE NEW MR. OLYMPIA?

He may be a rookie professional bodybuilder, but Chris Bumstead (and his X-frame physique) has established the
sightlines for the sport’s highest accolade.
BY JERRY KINDELA, MA, DHS
Ǥ
%
ǡ
Ǥ

ǡ
ǯ

ǡ
“GENETICS Ǥ
ALONE
WOULD MEAN One of your signature poses is the abs vacuum. How did
NOTHING you discover it and what benefits does it provide?
WITHOUT THE
9
Ǥ

PASSION AND
ϐ
CONSISTENCY ǡ ϐ% ǡ
I BRING TO MY
Ǥ

TRAINING." Ǥ

Ǧ

ǡ ǡ Ǥ
ust watch Canada’s Chris Bumstead do an abs
J

ǯ ϐ Ǧ CHRIS BUMSTEAD’S MEGA-DELTS WORKOUT*

%

Ǥ
EXERCISE SETS REPS
singular pose suggests a bygone era that brings
Ǥ
Ǥǯ One-Arm Cable Rear Delt Flye 3 15-20
ʹ{9 Barbell Military Press** 3 6-8

ǡ 9
Ǧ Lying Side Lateral Raise*** 3 10
Ǥʹʹǡ Ǧ -superset with-

ǡ %ǡ ǡ
Standing Side Lateral Raise 3 10

ǡ
Ǧ Upright Row 3 10-12
%
ȋȌǤϐ Dumbbell Military Press 3 10-12
Ǥ

Ǥ Reverse Pec Deck 3 10-12
*Preworkout, warm up the rotator cuffs with basic resistance-band
You’re 22 but have an X-frame way beyond your years. rotator-cuff exercises.
What’s the secret? **Do two warm-up sets before the working sets of military presses.
***Begin lying on your side on a 45-degree incline with the working delt
ǡ ǡ aimed toward the ceiling. In the second half of the superset, hold onto
ϐ Ǣ ǡ something sturdy and lean to the side so that the working shoulder

Ǥ ǡ SRLQWVPRUHWRZDUGWKHÁRRU

ǡ

Ǥ
truly believe that passion and drive cannot be taught and that BIO BOX
Name: Christopher Bumstead
Ǥ
Nickname: cbum
Age: 22
What’s your supplement stack in the offseason? Weight: 260 pounds (offseason), 225 pounds (contest)

Ǥ
Photo Courtesy of Ludwig Araujo
Height: ·
Ǧ Childhood Environs: Ottawa, Ontario, Canada
{Ǥ| ǡ Ǧ
Current City: Halifax, Nova Scotia, Canada
ǯ
Ǥ chrisbumstead.com
ȋ cbum_
Chris Bumstead
ȌǤ

ϐ Ǣ
Chris Bumstead
Ǥ @cbum_

Ϊ

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“A straight bar
hangs in front of
you, protecting
you from hyperex-
tending when you
finish,” says Olympic
weightlifter Heather
Farmer. “But the hex
bar design makes it
easier to lean back,
so be mindful to
stand up straight and
not go past a neutral
spine position.”
Deadlift “Once
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t’s a barbell … kind of. But its oddball lar barbell: that your body gets in the way.
shape makes most trainers balk, Because you hold a standard barbell in front of
I
and thus the hex bar is often or behind your body, its angle of pull is never
relegated to a dark gym corner dead-even with the midpoint of your horizon-
to gather dust. But this unique tal plane of motion, an offset of gravitational
barbell is a powerhouse piece of pull that can put stress right where you don’t
equipment, with strength applica- want it.
tions for nearly every bodypart. “The [hex bar] design was patented in the
And if you suffer at all from low- mid-’80s by powerlifter Al Gerard as a way to
back issues, it could be just the thing to continue his deadlift training around lower
keep you going strong in the gym for a long back injuries,” says Dustin Kirchofner, CSCS,
time to come. active-duty U.S. Army Special Forces soldier,
and owner of Modern Warfare Fitness in
Colorado Springs, Colorado. “Straight-bar
GOT YOUR BACK deadlifts and squats can place a lot of stress
The “stand-inside” design of a hex bar elimi- on the lumbar area, but doing a hex-bar
nates the biggest drawback of using a regu- deadlift can alleviate some of the shearing

forces caused by having to lean forward with
the weight hanging in front of your body.
Inside a hex bar, the weight aligns directly
with your body.”
HEAVY DUTY Shrug This exercise

For guys who actually dust it off and use it, the is tailor-made for the
hex bar is most often employed for shrugs — hex bar, directly working
sometimes deadlifts for the more adventurous the traps at the same
types. However, the hex is way more versatile, angle as a set of dumb-
and could be used in nearly every workout for bells, but with the ben-
any bodypart. HÀWRIEHLQJDEOHWRJR
“The position of the your body in relation heavier — a must when
your strength surpasses
to the weight being lifted allows you to train
the dumbbell selection
heavier because you aren’t relying so much at your gym.
on the capabilities of your back extensors,”
Kirchofner points out. “This also allows your Stand upright inside the
legs to produce maximum force, moving more hex bar, feet shoulder-
weight — faster and with more power.” width apart, holding the
“The grip design of a hex bar makes for an KDQGOHVÀUPO\.HHSLQJ
easier start position; and for those with mobil- your chest up and core
tight, shrug your shoul-
ity restrictions, or [beginners], this can help
ders straight up toward
prevent injury,” adds Heather Farmer, a nation- the ceiling, squeezing
ally ranked Olympic weightlifting competitor your traps at the top.
and CrossFit instructor based in New York. Slowly lower to the start
Farmer has used the hex bar as part of her and repeat right away.
own physical therapy, and says that the setup
of the bar “replicates a neutral hip hinge, more
directly loading the hips for extension. This can

ϐ Ǧ
Jumping string imbalance.”
Deadlift Because Another advantage? The ability to up the
the weight is in line poundage. “As you get stronger it’s often hard
with your body, you
ϐ
%

can turn a traditional
deadlift into a plyomet- challenged,” says Farmer. “You can put a lot
ric move, according to more weight on a hex bar than you can get
Kirchofner. “This takes with dumbbells or kettlebells, which makes it
advantage of the mus- excellent for traveling under load, like with a
FOHV·VWUHWFKVKRUWHQLQJ farmer’s walk.”
cycle, generating more
explosive power.”
Using less weight than

HEX MIX
with a traditional deadlift, While neither expert would abandon tradi-
perform the move as Ȅǲ 9
Ǧ
previously directed, but tates that it’s better to use the hex,” Kirchofner
as you rise, drive upward says — the strength improvements you get
explosively so your feet from the hex can transfer to your regular bar-
OHDYHWKHÁRRUDIHZ bell lifts. “Just be aware that the hex bar doesn’t
inches. Land carefully to allow for as much back extensor and hamstring
absorb the impact and
recruitment as a straight bar, so make sure
lower to the start. Collect
yourself before doing the those areas are getting worked in other ways,”
next rep. says Kirchofner.
These 10 hex-bar exercises include the usual
deadlift and shrug, plus eight moves you might
not have seen before. Experiment with each of
them in your training, but fair warning: When
your cohorts at the gym see your gains, that
once-dusty hex bar is going to be a lot harder
to get your hands on.
MAY 2017 y MUSCLE & PERFORMANCE 37

Sliding Reverse
Lunge This move
works each leg unilater-
ally, tackling strength
and size imbalances
and combining the ben-
Farmer’s
HÀWVRIDEDUEHOODOORZ
Walk
ing for more load) with
the ideal positioning
dumbbells provide.
Hold the hex bar with

your palms facing
inward, feet shoulder-
width apart. Keep your
left foot stationary as
you slide your right foot
straight back, keeping
\RXUWRHVRQWKHÁRRU
and your chest lifted.
Bend both knees until
your rear knee almost
WRXFKHVWKHÁRRUWKHQ
slide your foot forward
and underneath you.
Return to standing.
Do all reps on one leg
A before switching.
holding it with your B

palms inward. Keep-
ing your core tight,
chest elevated,
shoulders back and
head up, walk for-
ward for distance, or
Pivot Push-Up “This

exercise targets the core
and stabilizing muscles of
the torso,” Kirchofner says,
comparing its activation to
a push-up performed on a
stability ball.
Load a 35- or 45-pound

weight plate on one end
of the bar, then get into a
push-up position facing the
plate with your hips over
the unloaded end and your
hands on the rails (not
the handles). Keep your
glutes and core tight and
body aligned from head to
heels as you lower your-
self slowly down until your
chest comes even with the
hex, then press back to
the start. Your goal: Pre-
vent the bar from tipping
side to side as you do the
push-ups.

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B C
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Burpee-Over-Hex Take the burpee-over-

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MORE MOVES (NOT SHOWN)

Seated Overhead Press Because of your arm position- THE HEXABOLIC WORKOUT
ing, a hex bar press can provide a greater range of motion for Olympic weightlifter and trainer Heather Farmer
designed this whole-body hex-bar workout com-
Ǥǲϐ
-
posed of some of the moves described that will amp
ders and prevents me from leaning back,” says Kirchofner. your metabolism by engaging multiple major muscle
groups in intensive bursts.
Position a bench with a vertical back inside a power rack For Circuit No. 1, build to your working weight for
and set the hex so it’s at or just above your shoulders when both moves using several warm-up sets, then do three
Ǥ
ϐ
rounds at your working weight, alternating between
ϐ
Ǥ%

the two moves with a minimal break in between and
the bar upward and overhead, going to full extension without resting 30 seconds before the next round.
7KHQPRYHWR&LUFXLW1RZKLFK\RX·OOGRIRUÀYH
locking out. Slowly lower to the start and repeat.
rounds — again with minimal rest between moves.
Build in weight for your deadlift with each round and
Bent-Over Row “The hex bar allows for an extended rest 30 seconds between rounds.
range of motion at the top and requires less leg-muscle
recruitment to perform,” Kirchofner says, adding that the neu- EXERCISE SETS REPS/DISTANCE
tral grip may also help you hang on longer for more reps. Circuit No. 1
Hex Overhead Press 3 10
Stand inside the loaded hex with your feet shoulder-width Hex Overhead Lunge 3 5 (each leg)
apart, knees slightly bent; hinge forward from the hips with
a straight back until your torso is roughly parallel to the Circuit No. 2
ϐ Ǥ
ǡ
ǡ Burpee-Over-Hex 5 10
the bar upward, driving your elbows up and back. Pause Hex-Bar Deadlift 5 10, 8, 6, 4, 2
)DUPHU·V:DON \DUGV
ϐ

Ǥ
MUSCLEANDPERFORMANCE.COM MAY 2017 y MUSCLE & PERFORMANCE 39

Before you know it
summer will be here.
Don’t panic: You still have time to get in shape. But whatever
you do, don’t default to the same old machine circuit and
some humdrum treadmill tromping to melt off your winter
it does help speed the hypertrophy process as a form of
progressive overload, such as when implementing programs
that use barbells, kettlebells and bodyweight as resistance.
ballast. To lean out fast, science prescribes a steady diet of Make no mistake — HIIT does not replace traditional
hardcore high-intensity interval training with a spicy side hypertrophy work, but it can potentially increase muscle
of Tabata. Here’s how to concoct the perfect get-lean train- mass by increasing your time under tension, something
ing plan to trim off the last of that spare tire just in time for aerobic training does not do.
warm weather.
Shredding Science
In order to burn body fat,
you need to do workouts
with a high metabolic cost
Your Summer-Shred Programming
In a typical training schedule you’d likely perform one or
— intense exercise that stimulates all the major muscle two HIIT sessions per week, leaving about 48 hours in
groups. These kinds of workouts cause the mobilization of a between to recover. But for purposes of this shredding plan,
hormone called lipase, which releases fatty acids from adi- you’re going to push it a little, crafting a four- to six-week
pose tissue (i.e., your love handles). These acids move into overreaching program, which forces your metabolism to
the bloodstream and then to the mitochondria to be burned adapt to higher demands.
for energy. Each week you’ll consolidate your regular bodypart/
HIIT is by far the best way to boost workout density — strength work into three days of full-body training to
the amount of work you do within a given time frame — accommodate your increased workload, then you’ll do
and incite the catalytic chemistry needed to burn fat. Study each of these HIIT workouts once, for a total of four per
ϐ
week. When the HIIT falls on the same day as a strength
muscle better than steady-state cardio, hands down. Case session, do it at the end of the workout, reserving the ma-
in point: A recent study out of Australia reported that a jority of your strength for your lifting. Schedule at least
group of women who followed a 20-minute HIIT program one or two days of complete rest for optimal recovery,
consisting of eight-second sprints followed by 12 seconds of

ϐ%

rest lost six times more body fat than a group that followed and after your workouts.
a 40-minute steady-state cardio program performed at 60 Note: This overreaching program is designed to optimize
percent max heart rate. fat loss while maintaining/building muscle without burnout
If that weren’t enough, HIIT workouts also stimulate mus- or overtraining, but to prevent injury, return to your normal
cle growth. Although HIIT is not a primary muscle builder, schedule after six weeks, max.
Sample Workout Week

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Rest Day Full-body strength HIIT: Fat-battle Full-body strength Rest Day Full-body strength HIIT: Swing-time
training Tabata stack training training Tabata stack
HIIT: Kick-ass HIIT: The ultimate

cardio (A or B) barbell complex

THE WORKOUTS
Kick-Ass Cardio ǡ
ǡ
ǯ ǡ

ȋȌ Ǥ Ǧ
ǡ Ǥ
(A): Assault Yourself (B): On the Row’d to Shredville

9
ȋȌ ϐ
ǡ 9 Ǥ

Ǥ
ǡ
Ǥ ǡ Ǧ Ǥ

ϐ Ǥ ϐ Ǥ
NO. OF NO. OF REST DISTANCE NO. OF REST

WEEK % INTENSITY WEEK % INTENSITY
CALORIES SPRINTS (SECONDS) (METERS) SPRINTS (SECONDS)
1 10 10 90 60 1 100 10 90 60
2 30 6 80 90 2 300 6 80 90
3 20 8 90 75 3 200 8 90 75
4 25 8 100 75 4 200 8 100 75
Machines like the Airdyne bike and the

rower use both the lower and upper
bodies, doubling the muscles worked
and amping your calorie expenditure.

A barbell complex increases
your time under tension,
improving conditioning
while encouraging greater
anabolic response.
The Ultimate Barbell Complex In a barbell complex

you perform a series
ǦǦǡϐ
ǡ
ϐ ǡ
{Ǥ
% The Moves

Ǥ
Bent-Over Row
perform all all Hang Clean (or Hang High Pull)
% Ǥ Front Squat
Ǧ Push Press

Ǥ Romanian Deadlift
ǡ

ǡ Bar-Facing Burpee
Ǥ
ϐ Sample Reps/Weight per Week

Ǥ ǡ Week 1: 5 reps each move @ 55 pounds
ǡ Week 2: 6 reps each move @ 55 pounds
Ǥ ϐ ǡϐ Week 3: 7 reps each move @ 55 pounds
ǡ

Week 4: 8 reps each move @ 55 pounds
Ǥȋ Week 5: 5 reps each move @ 60 pounds

ǤȌ
Etc.

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Tabatas A Tabata is one of the simplest and most effective ways to increase your work-
out density: You do 20 seconds of all-out work and take 10 seconds of rest for
eight rounds, or a total of four minutes. A single Tabata can do a little damage to your fat
cache, but to get shredded, you need a little extra oomph. These workouts stack three
separate Tabatas to push the limits of your fat burning to the edge. Do them on days Supplement
your HIIT
when you’re not strength training, as they are intense and will gobble up all your energy
— and then some.
Choose a moderate weight for your swings and goblet squats (12-16 kilograms for
women and 20-28 kilograms for men) and for the farmer’s carry go by percentage of
bodyweight (women 50 percent, men 75 percent).
k When working out at a
Note: If you’re low on energy, excessively sore or short on time, break off one or two of high intensity, it can be hard
to sustain an intense output.
Ǥǯ ϐ
This is where supplementa-
while preventing overtraining and possible injury. tion comes in handy.
Beta-alanine has been

shown to
enhance muscular endur-
ance, reduce muscle sore-
ness and combat lactic-acid
buildup, and many fans of
the supplement report being
able to grind out one or two
additional reps when training
in the eight- to 15-rep range.
Beta-alanine can improve
moderate-to-high intensity
cardiovascular performance,
such as rowing and sprint-
ing, by helping reduce mus-
cle fatigue, according to a
study published in the Jour-
nal of Applied Physiology.
The beta-alanine works to
dispense of lactic acid more
quickly, meaning you can
last longer and push harder
during your workout.
Recommended dose: 3 to 6
grams as pill or powder pre-
workout or postworkout.
Creatine, which is found

naturally in com-
plete protein sources such
DVPLONHJJVÀVKDQGEHHI
improves power output by
protecting skeletal muscle
stressed by resistance train-
Fat-Battle Tabata Stack Swing-Time Tabata Stack ing, providing amino acids to
accelerate the protein-syn-
4 minutes 4 minutes thesis process while sparing
Tabata: Goblet Squat (20 seconds on/10 Tabata: Kettlebell Swing (20 seconds on/10 nitrogen, helping increase
seconds off x 8) seconds off x 8) exercise capacity while
2-4 minutes 2-4 minutes retaining lean body mass.
Supplementing with
Rest Rest
creatine also provides
4 minutes 4 minutes you with additional phos-
Tabata: TRX Row (20 seconds on/10 seconds Tabata: Push-Up (20 seconds on/10 seconds phagen, enhancing the
off x 8) off x 8) ATP-PC energy system
that comes into play during
2-4 minutes 2-4 minutes activities lasting less than
Rest Rest ÀYHPLQXWHVVXFKDVKHDY\
4 minutes 4 minutes weightlifting or a Tabata.
Recommended dose: 3 to 5
Tabata: Rope Alternating Wave (20 seconds Tabata: Farmer’s Carry (20 seconds on/10
grams taken 30 to 60 min-
on/10 seconds off x 8) seconds off x 8) utes preworkout.

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Metabolic conditioning — or metcon — is an industry buzz-
word, and for as many trainers as there are on the planet,
there are just as many ways to do a metcon. At its most basic
form, a metcon is simply high-intensity interval training, but
it’s one that builds strength, power and endurance while
%

Ǧϐ Ǧ
ner. Because they’re fast, they stoke your metabolism while
sparing muscle, a fat-burning metabolic effect that can last
up to 72 hours postworkout.
So how exactly do you go about crafting an effective met-
con that will enable you to reach your goals? Here’s the low-
down on making it happen.
ÁStep No. 1: Exercise Selection

ϐ
ǡ
you’ve been around the gym a while you likely have a mental
library of hundreds to choose from. Here are a few guide-
lines to help you pare down your choices:
³ Select several noncompeting exercises, such as a push-

up and a lunge. This allows one group of muscles to work
while the other group rests. This also helps save your form,
which can deteriorate quickly if you’re doing things right.
Note: This rule goes out the window when your metcon
ϐ ǡ ǡ
ǯ

to completely exhaust the muscles you worked in your
strength session once and for all.
³ Use both strength and cardio elements in your program,
pairing, for example, a squat and a mountain climber. This
helps maintain muscle and burns fat while working both
your aerobic and anaerobic energy systems.
³ Total-body, compound movements such as pull-ups and
thrusters are more intense and burn more calories and fat
in a shorter amount of time, so if your metcon is shorter and
faster these should be your go-to exercises.
³ Start simple, then get more creative. The moves in the
ϐ ϐ ǡ
three from each column when designing your metcon. Once
you’ve got the hang of it, implement more challenging varia-
tions (e.g., goblet squat, front squat, overhead squat) or
combine moves (burpees + box jumps = burpee-box jump =
insane burn) to make your metcon more intense.
STRENGTH CARDIO
Squat Mountain Climber
Deadlift Box Jump

Shoulder Push Press Jumping Jack
Lunge Run/Sprint
Push-Up Burpee
Pull-Up Jump Rope
Thruster Rowing
Plank Airdyne Bike
Toes-to-Bar/Hanging Knee Raise Broad Jump
Sit-Up Speedskater
Kettlebell Swing Shuttle Run
Row (renegade, ring, bent-over) Sled Push/Pull
Power Clean Carry (farmer’s, sandbag, etc.)
ÁStep No. 2: Gear Up ϐ ǡ Ǧ
Now that you have your moves, it’s time to pick your equipment prep for a heavy lifting session.
ment. Do you want to build strength, improve explosive No matter where your metcon lands within your workout,
power or burn fat? Choose primarily bodyweight and/or

ǣǯ ϐ
plyometric moves and err on the side of light/moderate to go hard and fast than it is to go slowly for longer dura-
weight for weighted exercises. Do you want to get stronger or tions. (Besides, the harder a move is, the less time you can
add muscle? Use heavy weight and choose compound moves perform it.) During the metcon you should be out of breath

Ǧϐ — if you’re not, you need to step up your pace or increase
trigger a rush of human growth hormone and testosterone. your weight to boost intensity. But remember: Even though
you’re pushing yourself and testing your limits you always
EQUIPMENT CHOICES · Sandbag want to maintain excellent form to prevent injury.
· Bodyweight · Rope
· Kettlebell · Sled
· Dumbbell · Pull-Up Rig ÁStep No. 4: Choosing a Format
· Barbell · Tire Now that you’ve got your moves, have chosen your equip-
· Medicine Ball · Sledgehammer
ment and planned your programming, it’s time to get busy.
There are endless ways to do a metcon — a fact that is
strikingly evident when a simple Google search for “metcon
ÁStep No. 3: Programming It workout” produces millions of options.
How you program your metcon is largely determined by the Here are six common formats, a sample workout for each,
amount of time you have, and four to 20 minutes is plenty
ϐ
ȀǤ
for this kind of training, depending on your goal. Longer look-see, then plug your own exercises and gear into your
metcons can work as stand-alone workouts and shorter preferred format and get to it.
Deadlift Metcons build

STRENGTH, POWER
AND ENDURANCE while
exhausting all your
energy pathways in a
time-efficient manner.
1. I-Go-You-Go

ǡ

vice versa. This format can be a solid
ϐ 9

every last ounce of gas and leave your muscles
9 ϐ ǡ Ǧ
workout (as in the example).
The I-Go-You-Go Barbell Complex

While one partner does the two strength
moves, the other partner runs. If one person is
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5 Rounds for Time:

• 10 Deadlifts*
• 5 Thrusters
• Run 400 meters
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3. Couplets
The Chipper 50 Kettlebell Swing
Using heavy weight
for the strength In this format you’ll choose two moves to be done for
a set number of rounds. Couplets are great both as
ϐ Ȁ Ǧȋ %Ǧ
moves and a fairly
high box, go through ample) — priming your pump for intense work to come.
this lineup once for
time. Break up the
reps however you The Warm-Up Couplet
want, but make sure Alternate between these two moves, focusing on quality
you complete all reps of movement and range of motion. Rest between rounds
of one move before as needed.
going on to the next.
8 Rounds (Not for Time)
1 Round for Time 50-Meter Sandbag Carry (light to moderate weight)
(cap: 15 minutes):
20 Speedskaters (10 each side)
• 50 Kettlebell Swings
• 50 Double-Unders
(100 Single-Unders)
• 50 Renegade Rows
• 50 Box Jumps
• 50 Sit-Ups 4. EMOM
(25 Toes-to-Bar)

ǡ ȋȌǡ
you’ll complete a move or series of moves for a set
number of reps, building stamina, burning fat and forging
mental toughness. Depending on the kind of moves you
ǡǦ ǡ Ǧ
Ȁ ϐ ȋ %ȌǤ
Death-by-Burpee EMOM
Set a timer, then follow this format, adding a burpee every
minute until you cannot complete the number of burpees
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XWHVPLJKWEHHDV\EXWRQFH\RXSXVKSDVW\RX·OOEH
sucking wind.
Minute 1 £ 1 burpee
Minute 2 £ 2 burpees
Etc.
A B F
2. Chipper Circuit D E
Chippers can be brutal, especially when done

with heavy weight as a way to push your limits
and break through plateaus. In this format, a set num-
ber of exercises are done for a set number of reps for
time, usually with a cap to force intensity. Chippers are
best programmed as stand-alone workouts, as they are
meant to be heavy and intense. Burpee

5. Time Split
This format is similar to a Tabata in that you alternate

work/rest periods, but the effort should be about 80
percent of your max (rather than 100 percent as with Taba-
tas) and the rest intervals are longer, allowing for greater
recovery and increased work capacity. Some common splits
are 30/30, 45/15, or 50/10 seconds, and they are a great
way to train total body when you’re short on time, or to
Ǧ ϐ
workout (as in the example).
The 45/15 Lower-Body Bomber

Do each move for 45 seconds at about 80 to 85 percent
max effort, then take the remaining 15 seconds to move to
and set up for the next move. Use a fairly heavy weight so
each interval is challenging — yet not impossible — to com-
plete. Note: To make this workout a stand-alone, increase
WKHQXPEHURIURXQGVWRÀYH
Do 2 Rounds
• Row (hard)
• Weighted Walking Lunges
• Goblet Squats
• Box Jump-Overs
6. AMRAP
This protocol calls for you to complete as many rounds

as possible of a workout for time. These are great for
developing muscular endurance and pushing your limits to
break through a plateau, and can be programmed as warm-
ǡϐ Ǧ

from strength training (as in the example).
The Killer 16
Go through this sequence as
many times as possible in 16
minutes. Use a moderate weight
for the sled.
• 30 Mountain Climbers
• 20 Ring (or TRX) Rows
• 10 Diamond Push-Ups
• 100-Meter Sled Push*
• 100-Meter Sprint*
)RU\RXUÀUVWURXQGSXVKWKH
sled 100 meters away then sprint
EDFN)RU\RXUQH[WURXQGÁLSWKH
order — sprint the 100 meters
to the sled where you had left
it, then push it back to the start.
Continue, alternating every other
set for the duration of the workout.

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BY JILL SCHILDHOUSE
P

ǯ
Ȅǯ
Sweet potato toast

Ǥ

ǯ

ǡ ǲ ǳ
Bread
Ǥ Ǧ WHY: Ǧ ǡ

Ǥ
ǡ
%

% ǯ
ǦǦ Ǥ /ǲ

/
Ǥ
ǡǳ
ǡ

Ǥ
ǡǡǡ Ǥ
ǲ ǯ ǡ Ǧ
ǡ
ȋ9
Salmon
Ǧ ǡ Ȍϐ

/

ϐ Ǥǳ/ ǡ
Tuna

Ǥ ǯǤǯ WHY:ǯ ǡ

Ǥ /ǲ Ǧ
/ ϐǦ
ǡ ǯ

ǡǳ
ǡǤǤǡǡ ϐ Ǧϐ Ǧ͵

ϐ
Ǥǲǡ Ǥ

ǯ ǡ

/

Ǥǳ/ Ǥ

Ȅ

Ȅ
Ǥ

ǡ Regular
g yogurt
g
/

Ǥ/
ǯ

%ǡǯ
ǲǦ Ǥǳ Greek yyogurt
g or

Ǥ
Icelandic skyr
WHY: ǯ

Ǥ

BBlueberries
b Meat toppings
pp g Ǧ
Bananas Veggie toppings ǡ ϐ

Ǥ
WHY: Aside from providing more WHY: ǯ ǡ
ϐ

ϐ ǡ 9

% ǡ Ǧ Ȅ ǯ Ǥϐ
ǡ
Ǧ

ǡ
ǡǡ
ǡ

Ǥ Ǥ

9ǡ
%
ǡ Ǥ

ǡ ϐ%

Ǥ Ǥ ϐ ϐ
Ǥ
Nut butter or
sliced avocado on toast
Butter
WHY:ǯ Ǧ

ϐ ǡ Plain Greek
Ǥ

ǡǦ yogurt

ϐ
topped

ϐ Ǧ with honey
Ǥ
Ǧǡ Ǧϐ is a great

Ǧ high-protein
ǡ %Ǧ
Ǥ snack.
Ǥ

Packed with protein
and vitamins,
SSweet potato
p pancake
spinach is a
powerful veggie. Hash browns
WHY: Sweet potatoes will provide
ϐ ǡ ǡ
slow-burning energy plus way more
antioxidant vitamins A and C to boost
postworkout recovery. For an easy
ǡ ϐ
one cooked sweet potato with two
eggs or ½ cup liquid egg whites and, in
a greased skillet, form into pancakes
and cook until browned on the out-
ǡϐ
Ǥ
Regular
R g mashed potatoes
p
Protein mashed potatoes
WHY: Cording suggests making high-
Spinach
p to ¼ cup max to avoid overdoing it on
that naturally occurring sugar.
ǡ Ǧϐ
mashing in white beans and chicken

Iceberg lettuce or vegetable broth instead of the usual
WHY: Spinach has at least twice as Beet-and-fruit smoothie butter and cream. When you use vege-
table broth, it becomes a vegan-friendly
much calcium, iron, niacin and vita-
mins A (beta-carotene), B6 and C as
All-fruit smoothie option for plant-powered athletes.
iceberg lettuce. It’s also a better source WHY: Chopped raw or steamed beets “There’s an old saying: Abs are made
of protein, magnesium, folate, phos- blend well in smoothies and work in the kitchen,” Hertzler reminds us.
phorus and potassium than lettuce.
ϐ ǡǦ “Changing your diet may be the ideal
Potassium, in particular, is a mineral cially tart fruits like blueberries and solution to make sure you are getting
lacking in many diets so Hertzler says cherries. Cording says the betalain the most out of your workouts, helping
choosing spinach over iceberg can in beets has been shown to help sup- to unlock your ability to lose weight,
ϐ Ǥ

ϐ build more muscle or become more
ϐ Ǥ toned. These simple food swaps can
PPeanut or almond butter smoothie sounds crazy, you can try a

powdered supplement.
help you get the protein and micronu-
trients your body needs.”
Sunflower seed butter
WHY: If you’re tired of peanut butter
and almond butter, ϐ
butter is a delicious alternative that
can help keep postworkout hunger
in check, says Cording. Use it as a dip
for veggies or fruit or try it spread on
toast or a baked sweet potato. You also
ϐ
butter to oatmeal to give your break-
fast some staying power.
Dried tart cherries

Dried cranberries
WHY: Cording says dried tart cherries
have been shown to reduce exercise-
Beets in a
ϐ
Ǧ
ful for recovery. Toss some into a salad
smoothie?
or trail mix or sprinkle over yogurt.
Just remember that portions still You bet!
count — keep servings of dried fruit

“Antioxidants” is one of those buzzwords that gets thrown around a lot.
They’re in food and skin-care products, but do you really know what they are
and why they’re important for athletes? M&P breaks it down for you.
BY DWAYNE N. JACKSON, PH.D.
FREE RADICALS
to training, so you don’t want to com- 3. Are you above the age of 40 and
pletely eliminate them by superdosing train regularly and intensely? As we
antioxidants prior to training. On the age, our ability to deal with heightened
are highly reactive atoms that, when other hand, high levels of ROS cause oxidative stress decreases. A study
left unchecked, promote oxidative strength loss and contribute to mus- published in the Journal of Diabetes
stress — a process that causes damage cular fatigue during prolonged and and Metabolic Disorders suggests that
and death to cells, DNA and other mol- intense exercise. this is, at least partly, due to decreased
ecules in the body. In fact, oxidative So, in a nutshell, trained muscle levels of endogenous antioxidants
stress is a fundamental mechanism requires an optimal amount of oxi- directly related to aging.
driving premature aging and disease. dative stress to maximize gains in
Environmental stressors such as exercise performance, but ROS over- If you answered yes to any of the three
sun exposure and pollution promote production can to lead to cellular dys- questions above, then you are a likely
free-radical production, and, believe function and DNA damage, ultimately candidate for antioxidant supplemen-
it or not, exercise is another (due to resulting in decreased muscle perfor- tation. Here are three key supplements
increased metabolism). Although exer- mance and muscle damage. that help boost the body’s antioxidant
cise promotes free-radical production, Current research suggests that capacity and, when combined with
some level of training-induced oxida- antioxidant supplements are only exercise, have been proven to promote
tive stress is necessary to promote ϐ
ǯ ϐ Ǥ

training adaptations, including upregu- antioxidant levels are not keeping up why vitamins C and E are not included
lation of the body’s antioxidant defense with the demands of oxidative stress. in the list: This is simply because peo-
system. As such, recent studies now If you are wondering what your status ple who take a multivitamin or a multi
suggest that haphazard approaches is, consider three questions: formulated for athletes tend not to be
to antioxidant supplementation may ϐ
impede training adaptations. 1. Do you follow a diet that restricts megadosing vitamins C and E before
fruit and vegetables (e.g., a ketogenic training has been shown to (margin-
WHAT ARE ANTIOXIDANTS? diet)? Fruits and leafy-green veg- ally) blunt gains.
Antioxidants are molecules (produced etables contain an abundance of anti-
by the body and taken in the diet) oxidant nutrients. If you limit these ASHWAGANDHA
that bind to free radicals, reducing the free-radical-scavenging powerhouses, What is it?
damage to other molecules, such as then you may be subjected to damag- Withania somnifera, commonly known
DNA. Once antioxidants, which can be ing oxidative stress. as ashwagandha or Indian ginseng,
enzymatic or non-enzymatic, bind to ϐ
free radicals they are no longer free to 2. Do you compete or train multiple commonly used in traditional Indian
bind with and damage parts of your times per day? Many athletes compete medicine (Ayurveda). In Sanskrit,
cells. In a perfect world, there should or train intensely multiple times in one ashwagandha means “the smell of a
always be a balance between oxida-
Ǥ ϐ
horse,” as it is believed to produce
tive stress and antioxidant levels in the body’s free-radical load and may vigor and strength in those who take
the body; however, any imbalances tax its antioxidant defenses. Ǥ ϐ ǡ
in favor of oxidants (due to envi-
ronmental stressors such as smoke,
inadequate diet or heavy training)
can lead to a state of elevated oxida-
tive stress. In humans, an imbalance
between reactive oxygen species pro-
duction and endogenous antioxidants
is involved in the generation/progres-
sion of more than a hundred patho-
logic conditions.
Interestingly, although endurance
training and weight training inde-
pendently promote the formation of
reactive oxygen species (a type of free
radical) and oxidative stress, the body
adapts by upregulating its enzymatic
antioxidant defense during exercise
recovery. This adaptation improves
ϐ

-
oxidant defense system and protects
cells against oxidative damage during
subsequent exercise bouts. It must be
noted that low levels of ROS improve ASHWAGANDHA
muscle force and adaptive responses

known as an adaptogen, which means
it increases the body’s ability to handle GREEN TEA
stress and fatigue by maintaining hor-
monal balance.
What does the research say?

In terms of strength training, recent
research published in the Journal of
the International Society of Sports
Nutrition reported that those who
took ashwagandha root extract (300
milligrams, twice daily) while com-
pleting an 8-week resistance-training
program, had greater increases in
strength, muscularity, and fat loss
compared to placebo. These results
were (at least partially) due to a 15
percent increase in serum testos-
terone levels observed with ashwa-
gandha treatment.
As well, a recent study evaluated the
ϐ
%
in enhancing cardiorespiratory endur-
ance and improving quality of life
in 50 healthy male/female athletic
adults. In this study, cardiorespiratory
endurance was assessed by measur-
ing the oxygen consumption at peak
physical exertion (VO2 max) during
a 20-meter shuttle-run test. As well,
QOL was assessed throughout the
12-week experimental period using available in black tea. GTE contains cardio and take with 100-200 milli-
the World Health Organization self- high concentrations of pharmacologi- grams of caffeine.
reported QOL questionnaire. At the cally bioactive polyphenols including
end of the 12-week study, those who epigallocatechin, epicatechin, epicat-
ϐ echin gallate and epigallocatechin gal- BEETROOT EXTRACT
an approximately 6 percent increase late. Although green tea has caffeine, What is it?
in VO2 max during the 20-meter GTE is caffeine-free and contains a Beetroot extract is the isolated nutri-
shuttle run test. In contrast, those who standardized concentration of bioac- ents taken from the root vegetable Beta
received the placebo saw no change tive polyphenols, the most abundant vulgaris rubra, aka red beetroot. You
in VO2 max throughout the study. In being EGCG. have likely heard of BRE and its high
terms of QOL, those who took ashwa- nitrate levels, which have been shown
ϐ What does the research say? to boost nitric oxide in the body and
ϐ Certainly you have heard of all the fat- ϐ -
physical and psychological health, and burning, focus and health-promoting ing muscles. What you may not know
social relationships. advantages of GTE, but did you know is that beetroot is rich in several other
that it is also a unique antioxidant? bioactive compounds that provide
How do you use it? We consider it unique because two
ϐ ϐ Ǥ
We recommend taking 300 milligrams recent studies (one published in the Of note, BRE is a rich source of phy-
of ashwagandha extract (standardized European Journal of Nutrition and tochemical antioxidant compounds,
to 5 percent withanolides) upon wak- the other in Nutrition) illustrate that including ascorbic acid, carotenoids,
ing and before bed. taking GTE before training boosts the ϐ Ǥ
body’s antioxidant defenses with-
out negatively affecting its adaptive What does the research say?
GREEN-TEA EXTRACT responses to training. You have likely heard the recent hype
What is it? surrounding BRE’s positive effects on
Green-tea extract is derived from How do you use it? health, blood pressure, and exercise
the leaves of C. sinesis, the same spe- Take 500-1,000 milligrams of green- performance — indeed, there is an
cies used for black tea. However, tea extract standardized for EGCG, abundance of research illustrating the
because green tea is nonfermented two or three times per day. For best ϐ ǡ
and nonoxidized it retains unique and fat-burning effects, always take increasing muscular power to boosting
ϐ one dose 30 minutes prior to doing ϐ
Ǥ

BEETROOT
YOUR GRAB-IT-
QUICK GUIDE
'RQ·WKDYHWKHWLPHWRVFRXU
Supplement Facts labels for the right
DQWLR[LGDQW":H·YHGRQHWKHZRUNIRU
you with these three products.
THE VITAMIN SHOPPE

ASHWAGANDHA EXTRACT
Containing 1.5 percent withanolides,
7KH9LWDPLQ6KRSSH·VVWRUHEUDQG
antioxidant helps your body manage
stress and fatigue.
ϐ %

ϐ

% Ǥ
ǡ

Applied Physiology, Nutrition, and Metab- ǯ
% Ǧ
olism % Ǧ %
ϐ
% Ǥ
Ǧ Ǥǡ LIFE EXTENSION MEGA GREEN TEA EXTRACT
9 How do you use it? LIGHTLY CAFFEINATED
9 ǡ
|++Ǧ|+ Ǧ 7KLVYHJHWDULDQFDSVXOHFRQWDLQV
9 Ǧ Ǧ 725 milligrams of green-tea extract
% % ͵+*+ standardized for EGCG, plus it has
Ǥ Ǥ caffeine, eliminating the need for a
separate supplement.
Common Antioxidant Superfoods

FRUITS VEGETABLES OTHER
Red grapes/raisins Kale Dark cocoa/dark chocolate
Wild blueberries Spinach Cilantro
Red delicious apples Brussels sprouts Pecans
Oranges Broccoli Kidney beans
Montmorency cherries Alfalfa sprouts Cinnamon
Strawberries Artichoke Wild salmon
Blackberries Tomatoes Red wine SOLARAY BEET ROOT

These 605 milligram capsules not
Goji berries Sweet potatoes Walnuts RQO\SRVLWLYHO\DIIHFWEORRGSUHVVXUH
Cranberries Carrots Flaxseeds but research suggests Beet Root can
increase musclular power.
Pomegranate Beets Lentils

JORGE “JOJO” GONZALEZ
PERSONAL TRAINER
COACH
IFBB PHYSIQUE PRO
IF EVERY DAY IS HEAVY DAY,

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… TO DO A 1 RUSSIAN SWING
KETTLEBELL SWING
Stand about a foot behind a kettlebell with your feet
shoulder-width apart. Hinge at the hips and bend forward
ϐ
ǡ
Ǥ ϐ
Augment your training arsenal with these five back, straight arms and tight core, hike the kettlebell back
variations on this total-body strength move and between your legs, and then as it swings forward, squeeze
your glutes, snap your hips and stand upright to create
Use the
versatile
kettlebell to 2 AMERICAN SWING
The movement is the same as with a Russian swing,
boost muscle
power and
burn tons of
calories.
3 TATER
Perform a Russian swing; as the kettlebell comes to
4 SINGLE-ARM SWING
For the setup, hold the corner of a kettlebell handle
arm so your thumb points backward, then as the kettlebell
Y
comes forward, externally rotate your working arm so the
ou can coat it in rubber or paint it bright colors, palm faces downward at chest height. Perform all reps on
but the kettlebell is essentially a hefty iron bowling ǡϐ Ǥ
ball with a handle. But what it lacks in sex appeal, it For an added challenge, alternate arms midair: Bring both
more than makes up for in versatility, and the kettle- arms forward as you swing; at the apex (when the kettlebell
bell can be utilized to target just about any bodypart in feels weightless) grab the handle with the other hand, per-
multiple planes of motion, improving strength, functional- forming the next rep on that side.
ity and total-body power.
The swing is the conventional exercise associated with
kettlebells and there are sundry variations on the standard,
all of which engage the core, challenge the grip, strengthen 5 SINGLE-ARM SNATCH
Perform a Russian-style swing, but as the kettlebell
the posterior chain and burn mega calories — more, in fact, travels upward, decrease its arc by bending your elbow, to
than most traditional forms of cardio. One study published move it closer to your body. As the kettlebell reaches chest
by the American Council on Exercise found the calorie burn height, shrug that arm, pulling the elbow high and outside,
of a 20-minute kettlebell snatch workout was comparable to then “punch” your hand upward through the kettlebell
sprinting at a six-minute-per-mile pace. handle, so the ’bell ends up resting against the forearm
ϐ ǡ as your arm extends overhead. Keep your elbow close to
Russian swing before progressing to the others since they your body as you retrace the path of the kettlebell on the
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