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F R O M

T H E

C H A I R M A N

ALL ABOUT STEVE

Through hard work, Steve Weatherford inspires.

W

hen it comes to choosing Muscle & Fitness cover subjects, it goes without saying that we aim for men who have built stellar physiques—physiques that help motivate you to reach your own fitness goals. But it’s important that our guys don’t merely look good but can also inspire and educate. In this light, I can’t think of a more worthy Muscle & Fitness cover guy than this issue’s star, my good friend Steve Weatherford.

Steve, as many of you know, was a standout punter in the NFL for nearly a decade, earning a Super Bowl ring with the Giants in 2012. Then, in 2015, despite being at his physical peak, Steve decided to hang up the cleats to pursue his first passion—fitness. And pursue it he has, diving headlong into the fitness world and quickly establishing himself as one of its biggest stars and go-to authorities.

Yet despite all the success he’s achieved in his 34 years, what’s most impressive about Steve is the time and attention he gives to his family, friends, fans, and multiple charities that he supports. Yes, you can certainly learn how to become supremely fit like Steve by reading his story (beginning on page 14), but in Steve you also have a role model for achieving success on all fronts in life.

At Muscle & Fitness, our ultimate goal is to support you in living a vibrant, healthy, fulfilling life, and with Steve Weatherford as your guide this month, I have no doubt you’ll get there, sooner rather than later.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker VP/EDITORIAL DIRECTOR Shawn Perine EDITORIAL ADVISER Paul “Triple H” Levesque EDITORIAL MANAGING EDITOR, ENTHUSIAST GROUP Brian Good DEPUTY EDITOR Zack Zeigler SENIOR EDITOR Shawn Donnelly ASSOCIATE EDITOR Andrew Gutman COPY CHIEF Yeun Littlefield COPY EDITOR Jeff Tomko RESEARCH EDITOR Adam Bible INTERNS Dylan Blanke-White, Martha Upton

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TEVE WEATHERFORD

/

ELEVATED CABLE ROW Lean forward a bit at the start. Move your torso back to vertical as you row the handle to your stomach.

16

MUSCLE & FITNESS / NOVEMBER 2017

475-pound-squat strong. But at 6'3" and 230 pounds, the former University of Illinois punter was head-totoe one of the most jacked and athletic players during his kicking days. In fact, M&F once named him “the fittest man in the NFL.” That was always the plan, says Weatherford: “I was always a fitness guy who was playing football, not a football guy who was into fitness.”

Cover story Which brings us to another goal Weatherford targeted as a skinny teen: to be on the cover of Muscle & Fitness. If you paid attention to the front of the magazine you’re holding, you know how that turned out.

“When I was in high school, I had four goals: I wanted to become a pro athlete, I wanted to become a dad, I wanted to become a world champion, and I wanted to be on the cover of Muscle & Fitness,” he says. The father of three daughters and one boy, Weatherford is four-for-four.

“For me to be able to take the

inspiration and the content that I got from Muscle & Fitness, apply it to my life, and literally 20 years later be on the cover, you have no idea how special that is for me,” he says. “It’s the last dream I had as a kid that I’m going to be able to check off.”

Even more satisfying than NFL glory? “My Super Bowl jersey is in the bottom of a closet somewhere,” he says. “I don’t display my Super Bowl ring, but I can guarantee you this: When I get a copy of my Muscle & Fitness cover, I will put that thing right above the mantel in my house, because it means so much more.”

Shot on location at EOS Fitness , L as Vegas , NV

G R O O M I N G B Y K AT E S A N D E R S

His muscles may have been small, but his dreams were big. It was during his slender teens when Weatherford told his dad he wanted to become a professional athlete. His father chuckled—not out of derision.

A supportive parent, his father was moored in reality and saw a skinny kid with a big heart but a long way to go to become a pro athlete.

Who’s laughing now? In 2012, Weatherford won a Super Bowl ring with the New York Giants as their punter, his booming, targeted kicks playing a key role in the team’s success. Not bad for a pencil-neck kid from Indiana who started with just a stolen magazine and a YMCA membership. Not only did he achieve his goal of becoming a pro athlete, but Weatherford was also crowned a world champion, No. 2 on his list of dream achievements.

“But he’s a punter,” you may be thinking. “Aren’t you pushing it with this whole athlete thing? Isn’t he just a guy with a strong leg?”

Yes, his legs are strong. Like,

ST EV E W E AT H E R FOR D a short time by sheer will. Weatherford is a thinking man’s fitness pro, a quick learner who takes lessons from his varied careers and synthesizes them into a workable structure. The NFL taught him plenty. And not just how to duck and dive to avoid being steamrolled by 250-pound human missiles on fourth down.

“I learned the recipe for achievement and success when I was a part of those teams,” says Weatherford, who played for five NFL clubs. “With the Giants, I had an opportunity to learn from incredible leaders like Tom Coughlin, Eli Manning, and Justin Tuck. I was able to walk away from the game 100% healthy, and

IN FITNESS, YOU’RE ALWAYS GOING TO GET OUT WHAT YOU PUT IN. THAT’S NOT ALWAYS THE CASE WITH FOOTBALL.

He’s not the first aspiring fitness advocate to set an M&F cover goal, but he’s one of the most unlikely to achieve it. And that’s why he’s become a go-to guiding light for a growing online audience. Through his website (weatherford5.com), Weatherford has built an enthusiastic following of men and women, young and old, who have been inspired by his message of empowerment through his numerous eBooks and videos.

One reason why his followers trust him is because they see the struggle he endured along the way. Unlike

some bodybuilders, Weatherford didn’t exactly tumble out of the womb with Mr. Olympia genetics.

University of the NFL What drives this guy? How does he go from a puny kid with little athletic potential to making first team All-Big Ten, the Super Bowl, and eventually a role as an esteemed fitness guru?

He admits to being a little obsessed, joking, “I’m able to almost systematically achieve goals because I have extreme ADHD.” But you don’t put on 25 pounds of muscle in

I’m able to share those experiences with people.”

But in football, he was one of 53 men on a team. His accomplishments in the gym tell a different story, one that reveals the source of his burning passion for fitness.

“What has made fitness attractive to me is that you’re always going to get out what you put in,” he says.

“And that’s not always the case with football. You can be the hardest worker in the room, and more times than not you don’t get what you deserve. That was the frustrating part for me. But that’s also what NOVEMBER 2017 / MUSCLE & FITNESS

17

ST EV E W E AT H E R FOR D makes winning a Super Bowl very special, because there’s a lot of people who deserve to be world champions who weren’t.”

This singular mission of selfmotivation is what he wants to impart to his followers. “I don’t want to just teach people how to get bigger arms,” he says. “I want to teach people that life is what you make it.

Life is going to serve you what you invest into it.”

Inspirational as he is, Weatherford’s message would be lost if he didn’t back it up with a knowledge base that gets the job done when it comes to physique improvement.

Here’s how he built his.

SLOW DOWN YOUR CARBS » One of the most productive changes Steve Weatherford made to his overall mass-building routine was his macronutrient adjustments, particularly with respect to carbs.

“Once I took away my obsession with being shredded and focused more on actually building muscle, I started to be very vigilant with the macronutrients I was putting in my body,” says the former Giant, who gained about 25 pounds of muscle in the two years after his retirement from the NFL. “My focus was not just on how many carbs, fats, and proteins I was getting, but when I was actually eating them.”

After some experimentation, he found that eating every four hours was key. So was fine-tuning his carb intake around training sessions. He started to take at least 100 grams of carbs about 45 minutes before his workouts and at least 100 grams within an hour after his workout. The pre-workout carbs fueled his training, and the post-workout carbs helped recovery.

Of course, it matters what kind of carbs you’re piling on your plate. In other words, put down that bag of Peanut M&M’s. Weatherford advises a mix of both high-quality, fastdigesting carbs (e.g., white rice, white bread) and slowdigesting carbs (e.g., yams, beans, oat bran). But timing is key.

“My best workouts were when I would use a slow-digesting carb, like a sweet potato, before I would train,” he says. “I wouldn’t get that massive insulin spike and then crash after.

It would be a much more consistent stream of energy.”

For maintenance, Weatherford lowers his carb totals to 25 grams before and after training, but you should adjust to your particular goals and metabolism. And keep the protein coming. Weatherford takes in a serving every four hours. Stick with it. It will pay off.

“If you feed your body the proteins and the carbohydrates at the right times and in the right amounts,” says Weatherford, “that’s when muscle building occurs.”

18

MUSCLE & FITNESS / NOVEMBER 2017

I DON’T WANT TO JUST TEACH PEOPLE HOW TO GET BIGGER ARMS. I WANT TO TEACH PEOPLE THAT LIFE IS WHAT YOU MAKE IT.

Time for mass Weatherford estimates that he’s gained between 22 and 25 pounds of muscle since he retired from football after the 2015 season.

“When you’re on an NFL schedule, you can’t tell Tom Coughlin, ‘Hey, Coach, if you don’t mind, I’m going to leave practice really quick because it’s been four hours and I need to eat, because I’m trying to gain weight.’ ” Calories were the missing ingredient. Weatherford believes that fitness success is at least 75% nutrition and 25% training, and his nutrient intake was inadequate for the gains he

sought. “I wasn’t eating enough calories in order to grow,” he says. “It was enough to be healthy and fit, but not to grow muscle.”

He also adjusted his training. He began focusing on form and feel over tempo. “When you train for athletics, you’re trying to create as much explosion as you can, but you don’t grow larger,” he says. “In order to grow, it’s about isolating the muscles, contracting and relaxing them in a fashion that tears down the fibers.”

At that point, you feed them what they need for repair and recovery.

The next thing you know, you’re sporting almost 20-inch arms. Or at least Steve Weatherford is. His

massive guns were the result of his “ARMageddon” program, an arm routine he released as an eBook that’s been downloaded more than 70,000 times. ARMageddon’s success convinced him that sharing his knowledge with others is his current calling. And he’s not discriminating about whom he counsels. He finds himself interacting with a wide demographic.

“It might be a 48-year-old mom,” Weatherford says. “It might be a 14-year-old kid.”

He plans to relaunch his website into a full-service fitness resource.

You log on, he gives you the workout and eating plan. All you need to do is

add the effort. As far as things go these days, that’s not a bad deal.

Truly, the road to ARMageddon is paved with good intentions. It started 20 years ago in a dentist’s office and continues today from a guy who knows how to dial in and achieve big goals.

“I’ve always gotten the most fulfillment from getting a message on Instagram or Snapchat and learning that I was a part of the process for someone who solved an issue in their life because of my willingness to share my journey,” he says. “That’s very special to me. It’s something I’ve never taken for granted, and I never will.”

DUMBBELL PULLOVER Lower your arms behind your head until you feel a stretch in your lats. Pull the weight back up.

NOVEMBER 2017 / MUSCLE & FITNESS

19

ST EV E W E AT H E R FOR D

INCLINE ONE-ARM DUMBBELL ROW Hold a dumbbell in one hand and rest the opposite arm and knee on an incline bench. Pull the weight up outside your hip.

BUILD A KILLER COBRA BACK “In addition to my arms, my back was always a weak point for me,” says Weatherford, a guy who now sports 19-inch arms. You know where this is going. You’re about to get a killer back routine.

One reason for Weatherford’s previous arm and back deficiencies was the type of training he focused on as a professional athlete. “In the NFL, we don’t pull as much as push when we do our training,” he says. Also, athletes tend to overdevelop their quads at the expense of hamstrings if they’re not including them in their overall program, Weatherford says.

Worried about developing a muscu-

lar and strength imbalance, Weatherford went to work on improving his back. After football, he trained his back twice a week for almost two years. He focused on contracting the muscles, ending each rep with a crucial one-second peak contraction that he credits with providing an important fiber deconstruction. After plenty of trial and error, Weatherford devised his exclusive workout he calls “Cobra Back Day.” It’s got bite.

He is not shy about its effectiveness.

“Now my back is probably one of my most prized body parts,” he says.

Let’s see what his workout does for you.

BODY-WEIGHT HYPEREXTENSION Without rounding your back, bend at the waist as far as you can. Engage the muscles of your lower back to straighten your body.

W E AT H E R F O R D ’ S

C O B R A B A C K D AY EXERCISE

SETS

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4 INCLINE ONE-ARM DUMBBELL ROW*

DUMBBELL PULLOVER SUPERSET WITH ELEVATED CABLE ROW

4

10

4

8

3

15

3

15

3 *With 1-second peak contraction.

For more on Steve Weatherford, visit his website, weatherford5.com, and follow him on Facebook (@Official.Steve .Weatherford) and Snapchat, Instagram, and Twitter (all @weatherford5).

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NEWS / INTERVIEWS / SPORTS / GEAR

UFC 217

BISPING VS. ST-PIERRE

Middleweight champ Michael “the Count” Bisping enters the Octagon against UFC legend, former welterweight champ, and fan favorite Georges St-Pierre at New York City’s Madison Square Garden. MMA fanatics are expecting a slugfest and a barn burner. Nov. 4; pay-per-view

NOVEMBER 2017 / MUSCLE & FITNESS

23

E D G

H O T

L I S T

Books

GO WAT C H

Re-creating the infamous Charles Bronson tale about a family man turned vigilante is no easy task, but director Eli Roth (Hostel, Grindhouse) seems up to the challenge. It helps when your star is Hollywood tough guy Bruce Willis. Expect intense action and plenty of quotable one-liners. We like it already.

In theaters Nov. 22

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Nov. 7–12; various venues

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THE JUSTICE LEAGUE Led by Batman (Ben Affleck) and Superman (Henry Cavill), this group of heroes—including Aquaman (Jason Momoa), Wonder Woman (Gal Gadot), the Flash (Ezra Miller), and Cyborg (Ray Fisher)—must save the world from the likes of evil they’ve never before encountered. Will they do it? Probably, but it’ll be damn fun to watch anyway. In theaters Nov. 17

THE WALKING DEAD

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CHILL OUT, BROOOOO...

NEWS

SLEEP > TV

Researchers exposed both potheads and nonsmokers to stressful situations. The discovery? Those with an affinity for bong rips and Funyuns showed no rise in the stress hormone, cortisol. (Washington State University)

Binge-watchers who kept their gorge sessions to once a month slept more than seven hours, while the more frequent bingers reported more fatigue and crappier sleep. The lesson: Everything in moderation. (Journal of Clinical Sleep Medicine)

GAMES

STAR WARS BATTLEFRONT 2 EA’s first crack at Battlefront in 2015 underwhelmed as a multiplayer-only offering. Battlefront 2 rights the ship with a full campaign mode and playable characters and maps from all Star Wars eras. $60; out Nov. 17

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O

RAISING THE BARR

The star of the CW’s new military drama, Valor, MATT BARR is soldier strong.

M

Barr and Ochoa balance love and combat in Valor.

WO R KO U T

PA R K S T R O N G EXERCISE

SETS

4 4 4 4 4

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MUSCLE & FITNESS / NOVEMBER 2017

REPS

TUNE IN

NOVEMBER 2017 / MUSCLE & FITNESS

29

E D G E

I R O N

M A I D E N

A BADASS CHRISTMAS

CrossFitter, author, and Second Skin apparel endorser CHRISTMAS ABBOTT lived a drug-filled life before becoming a fitness icon.

You made some questionable choices growing up in Virginia and then followed your mom to Iraq to work on logistics as a civilian contractor. How did that experience change you?

That’s putting it lightly. I started smoking cigarettes at age 9, pot at age 12, and drinking at age 13. It escalated from there, and when I was 22, I went to Iraq after my mom, who took a job there a year earlier, convinced me that it would be a “unique, once-in-a-lifetime opportunity.” So I gave it a try. After two weeks I had an epiphany during a mortar attack. I decided that I may die in some situation that I have no control over, so I should start taking responsibility for my own life.

and stick to a schedule, recruit a buddy for accountability. Go ahead and put those class times in your schedule so it’s set. And bring your workout clothes to work so you eliminate any opportunity for you to bail out—no excuses come with preparation.

You’ve been involved with CrossFit training since 2006.

How has it influenced your life?

I can push through a lot more than I thought I could. For example, it’s a

big thing in CrossFit to fall down after a workout. I don’t. I call that surrendering. You’re not allowed to fall in my gym—CrossFit Invoke in Raleigh, NC. Occasionally, I’ll add something in at the end of the workout that’s not on the board, and I’ll hear, “Oh, my God, Christmas, that wasn’t on the wall!” And I’ll say, “Exactly. That’s called life.”

Can you remember the moment when you adopted that mindset?

The 2010 CrossFit regionals were

In your book, The Badass Life, you talk a lot about forming good habits. What is the key to sticking with a routine?

You have to think about it positively.

You have to see food as something that is going to nourish you and make you feel better and make you perform better. Versus, “I can’t have that.” Also, when you’re going to try 30

MUSCLE & FITNESS / NOVEMBER 2017

TONY PEARCE

What is it like being under fire?

It sounds like when a car backfires, except you realize it’s a rocket and you have no idea where it’s going to land. Your cortisol levels are off the charts—I did everything wrong the first time. I jumped out of bed and realized that you should always sleep with clothes on. So now I’m trying to put clothes on and have no idea where to go. The sirens were going off, my walkie-talkie was going off, and I just stood waiting to figure out what was going on. I learned very quickly what to do.

By Andrew Gutman

In September, Abbott made it to the final three in the CBS reality competition Big Brother.

when I discovered my ultracompetitive side, or as I like to say, it was the day my baby monster was born. The event was a kettlebell snatch and muscle-up combination, and I was in the zone. I wasn’t worried about anything or anyone else. All I wanted to do was consume the soul of the workout.

D AV E L A U E ; H A I R & M A K E U P B Y T W O C H I C K S & SOME LIPSTICK; STYLING BY MILA YUDINA; TONY PEARCE

So are your parents superfestive people?

I was actually supposed to be named Jessica Brooke. But my mom had a really hard pregnancy with me and afterward told the nurse that I was her Christmas Joy, since I was born on Dec. 20.

What’s the best Christmasrelated pickup line that a guy has ever used?

My girlfriend and I were at a bar one night, and an older black gentleman introduced himself. I said, “Hi, I’m Christmas,” and he goes, “I’ve never seen a white Christmas before.” I laughed so hard. His next drink was on me.

NOVEMBER 2017 / MUSCLE & FITNESS

31

E D G E

T

L

HARRISON BARNES

How the Dallas Mavericks star uses weights, sports psychology, and yoga to get his mind and body ready for the NBA grind.

T

he NBA is back!

Warriors repeat Mavericks, pow off the Warriors OK, that’s prob the 6'8", 225-pound Ba points per game last s State (where he won th letic 25-year-old at a F to excel on the court.

OFF-SEASON “A typical off-season tra me starts with a 7:15 a.m the basketball court,” B do my skill stuff until a at 9:30 I go to CorePow Dallas and do hot yoga I’ll mix in a yoga-and-w Then I get a little lunch back to the gym and do in the summer, I start p five-on-five pickup gam

AREAS OF EMPHASIS “On the court this sum on improving my ball h creating shots, and thre shooting—I didn’t shoo percentage last year, so better at that. From a b point, the biggest thing maintain strength but b engine. I did that with i training—high-intensity workouts with quick br

LESS LIFTING “I don’t spend a lot of ti traditional lifting. I’m n get 300 pounds on the and max out. Early on i I was lifting and trying of strength, but I was ge so I want to get that flu Which is why I incorpo 32

MUSCLE & FITNESS /

By Shawn Donnelly Barnes led the Mavericks in scoring with more than 19 points per game last season.

IN-SEASON

EATING CLEAN me w

“It’s true—I don’t drink. [Note: Barnes famously took his first sip of alcohol when he sampled a little champagne after the Warriors won the be NBA championship in 2015.] I try to e take care of my body as much as I can. I gotta cut out the sweets, though. That’s kind of my Achilles’ heel. Brownies NO REST à la mode are a guilty pleasure. But I definitely focused on my diet a lot this past year.”

TRAIN YOUR BRAIN HEART MONITOR ys g n get

ou

“I love the mental side of training as well. When I was with Golden State, Coach [Steve] Kerr was big into that. He learned from George Mumford, who was with the Bulls back in the day and worked with Michael Jordan. I read Mumford’s book [The Mindful Athlete: Secrets to Pure Performance] and loved it. I’ve been working with him. I think getting the mental approach right is just as important if not more important than all these other things that you do. If you’re not in the right mental state, you really can’t tap into your full potential.”

Basketball Workout Want to train like an NBA player? Try this basketballinspired sweat session designed by celebrity trainer Harley Pasternak.

HIIT IT

T O TA L- B O D Y W O R K O U T DIRECTIONS: Perform as many reps as possible of each exercise for 2 minutes.

Rest 30 seconds between exercises.

Perform 4 to 5 rounds.

25-yard Sled Push* Box Stepup** Walking Lunge*** Dumbbell Skull Crusher With Hip Thrust it back and forth as fast as possible. *Push a medicine ball. Alternate feet each round. **Hold Ideally, perform these up a hill. Jog back down. *** NOVEMBER 2017 / MUSCLE & FITNESS

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E D G E

A S S

K I C K E R

S.W.A.T. THE COMPETITION

KENNY JOHNSON, star of CBS’ new show S.W.A.T., isn’t just a tough-guy actor. He’s also a world-champion arm wrestler.

V

eteran actor Kenny Johnson looks comfortable holding a gun. And that’s because he’s had plenty of practice as a series regular in hits such as Sons of Anarchy and The Shield as well as his new show, S.W.A.T. Along with a familiarity with firearms being in his genes—he says a relative was one of the inventors of the TUNE IN Mossberg shotgun—being locked and loaded is what he prefers.

“I look for characters who are conflicted or flawed,” Johnson says. “If they end up being a good cop or rogue, I seem to physically fit the mold.”

But S.W.A.T. presented a unique twist to a familiar role for Johnson: As Dominique Luca on the reboot of the ’70s cop classic, he’s a cop who’s as good at busting bad guys as he is at arm wrestling. As a former world-champion arm wrestler, Johnson found the role wasn’t a stretch for him to play. So does that mean he’s had to prove himself against his muscular co-star Shemar Moore?

“Shemar’s not going to ask me to arm wrestle,” Johnson says. “He knows he can’t beat me.”

TA K E D OW N

ARM WRESTLE LIKE A CHAMP

1

Do Pullups: “You need strong arms and hands and a strong back,” Johnson says. “For me, pullups do this.”

34

2

Act Fast: “A good jump off the start is necessary,” says Johnson. “As soon as I hear, ‘Go,’ I’ll have him an inch from being pinned before he starts.”

MUSCLE & FITNESS / NOVEMBER 2017

3

Train Often: “Practice with other arm wrestlers,” Johnson says. “If you practice countertechnique against things you suck at, you’ll get better.”

N B C /G E T T Y I M AG E S ; J U S T I N S T E P H E N S / N B C

To be the best arm wrestler in the tourney or at your local watering hole, follow these tips from Johnson.

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E D G E

F I T

B I Z

WHAT’S UNDERNEATH

These three fitness apparel execs push the limit to make game-changing modern underwear.

CEP COMPRESSION LUKE ROWE Senior Vice President Founded: 2007 Headquarters: Whitsett, NC

TOMMY JOHN TOM PATTERSON Founder and CEO

don’t want to be the iPhone 7 for the next five years; we want to come out with new versions of it.

It’s a relentless pursuit of perfection as we continue to evolve.”

Founded: 2008 Headquarters: New York, NY Products: Underwear, undershirts, T-shirts, socks, loungewear, hats

SAYS PATTERSON : “I think we’ve addressed certain problems through better fit, fabrics, and function and by marketing products that may be uncomfortable for some to talk about in a more relatable way—like wedgies and swamp butt—and speaking in a way a brand never has before. We

2XU PAUL HIGGINS CEO Founded: 2005 Headquarters: Melbourne, Victoria, Australia Products: Tights, shorts, tanks, shirts, socks, sleeves, vests, underwear

36

SAYS HIGGINS : “When 2XU was founded in 2005, we focused exclusively on elite endurance athletes. For them, injury prevention and faster recovery were primary needs, and sports compression wasn’t delivering to their extreme demand. Something next level was required. Now 2XU is spending millions on research and development to ensure a measurable benefit. We spent nearly three years developing our proprietary PWX fabric, which allows the garment to deliver high levels of compressive power but be lightweight and flexible. We also developed graduated compression, which allows greater blood flow and improved lymphatic return. To deliver this in a medical compression sock is one thing, but to deliver this in compression tights and upper-body garments is something that only 2XU does.”

MUSCLE & FITNESS / NOVEMBER 2017

Products: Socks, sleeves, shirts, tights

SAYS ROWE : “CEP products have a graduated compression that helps blood flow back to the heart through the veins. At the same time, it uses

consistent compression to offer stability for the muscles, while priming your arterial blood flow and carrying away metabolic waste products from the muscles.

This translates to faster recovery.

But our largest competitive advantage is the quality of our manufacturing. Each sock is made with as many as six different yarns—more than 6.2 miles of that yarn—and is run through a program that features 27 quality checks.

“As for use, most don’t realize that the key is to use compression during training and the event.

Basically, the best recovery comes from regular usage—you recover more quickly and you can train more intensely. For the athlete adhering to a strict training regimen, compression can be the difference between high-quality workouts and just working out. The fresher you are, the more intense you can train. For the average weekend warrior, you have a product that reduces the chances of injury and makes walking after the workout that much more pleasant.”

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E D G E

HOW TO:

F E A T S

O F

S T R E N G T H

By Michael Weinreb

SPIKE A FOOTBALL LIKE GRONK You just hit pay dirt. Now celebrate by bouncing that pigskin toward the rafters.

>

RECOMMENDED EXERCISES

>

STEP 2 S W I N G Y O U R A R M toward the ground as if you were firing a fastball to a catcher. Stay loose at the elbow and be cool about it. “It’s like a baseball pitch,” Gronk says.

“I attribute a lot of my spiking skills to baseball. Some guys do the stiff-arm spike, and it just doesn’t look good.”

STEP 1

38

MUSCLE & FITNESS / NOVEMBER 2017

STEP 3 N A I L T H E L A N D I N G . “Slam the ball on its belly to get the most pop,” Gronk says. But don’t get frustrated if it takes many tries—and hours in the gym. “If you want the spike to leave a dent in someone’s memory and not just the turf,” says Gronk’s strength coach, Brett Bartholomew (bartholomewstrength.com), “it’s important to enhance your muscular power.” Adds Gronk: “The perfect spike form takes years to develop.”

Illustrations by Mark Nerys

G E T T Y I M AG E S

Or at least pretend to score one. But don’t just throw the football haphazardly to the ground. First, make sure you’ve got a proper handle. “Grip the ball two-thirds of the way back,” says New England Patriots tight end Rob Gronkowski, one of the best football spikers in NFL history.

That will give you the proper angle to achieve the most air. Then get some momentum going. “You need to get a good crow hop to maximize the power,” Gronk says.

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E D G E

F I T

J O B S

By Andrew Gutman

THE “IT” FACTOR

PROFESSIONAL BODYBUILDER Do you dream of getting paid to train and pose onstage? If so, you’ll want to heed IFBB pro STEVE KUCLO’s advice.

A

s a kid growing up in St. Clair Shores, MI, Steve Kuclo would flip through the pages of FLEX and Muscle & Fitness magazines looking for workout programs and lifting tips to help him gain strength and size. “I’ve always loved competing, and I played a lot of sports growing up,” says Kuclo, who after two years of studying at the University of Michigan decided to change directions and become a full-time firefighter.

About this time Kuclo also developed an itch to get onstage as a

40

MUSCLE & FITNESS / NOVEMBER 2017

bodybuilder. After a few years of competing as an amateur, Kuclo, then 25, turned pro in 2011 at the NPC USAs. But he still had financial responsibilities, which meant he had to continue to juggle being a firefighter with his career as an IFBB pro—until last year.

Like many top names in the industry, Kuclo uses the name recognition, income from sponsorships (he’s currently sponsored by AllMax Nutrition), and earnings from bodybuilding competitions as a platform to pursue other things.

His biggest venture right now is a

clothing company, Booty Queen Apparel, which he runs with his wife, IFBB bikini pro Amanda Latona-Kuclo. And being a bodybuilder, entrepreneur, and a dutiful husband means he “pretty much has three full-time jobs,” he says.

We’ll focus on one—being an IFBB pro bodybuilder. Think you have what it takes?

ON THE JOB The lifestyle of an IFBB pro is a 24/7 grind—your training, nutrition, and sleep quality all have to be on point.

Otherwise, your odds of flexing your way to glory are dismal at best.

If you’re up for it, here’s what you can expect, according to Kuclo (Instagram: @stevekuclo).

Photographs by Per B ernal

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E D G E

F I T

J O B S THE 411

Kuclo has competed in the Mr. Olympia competition—the pinnacle of the sport—four times.

PRO BODYBUILDER SUGGESTED EDUCATION While a college degree in exercise science isn’t necessary to be a bodybuilder, “you need to learn about your body on a show-to-show basis,” says Kuclo. “Take notes after every show and try new things.”

PREVIOUS JOBS “Any job that helps you understand the body better, like being a paramedic or firefighter or nurse, will give you an edge.”

SALARY RANGE

THE DAILY GRIND “Monday through Friday, Amanda and I wake up early and take care of business for Booty Queen Apparel—answering emails, making sure we’re coming out with new products, and planning out appearances at expos. As for the gym, I’m lucky to have a training partner who is flexible, so I go either in the morning or at night for a couple of hours.”

To remain nourished, Kuclo cooks at home and take his meals on the road with him.

SKILLS NEEDED “The one big factor is genetics. If you’re, like, 5'4" and 140 pounds, and you want to compete in the Mr. Olympia, especially against the big guys who are 275 pounds or more, you may need to rethink your goals. If you’re a big-framed guy, with big joints and muscle 42

MUSCLE & FITNESS / NOVEMBER 2017

bellies, who sees quick results in the gym, then you got it,” Kuclo says.

“The guys who have some sponsorships and guest pose a few times a year can make close to $50,000,” says Kuclo. “The top guys, who have the best sponsorships and can charge a premium for guest posing, can make upwards of a million per year. It really depends on how hard you want to work.”

BEST PART OF THE JOB

IMPORTANT SKILLS

“Meeting and greeting fans,” he says. “At the 2017 Mr. O expo, a guy said, ‘I had cancer, and watching your videos helped get me through some dark times.’ Meeting people like that is the most rewarding thing about what I do.”

“Having people skills, being able to talk and engage with your fans. Also patience. Everybody wants to compete in a couple of shows, then turn pro. I competed for six years on an amateur level before I became pro. Be patient and diligent with your progress.

Focus on your career, but make sure you have everything else in balance— your family, your social life—as well as your career.”

WORST PART OF THE JOB Along with the wear and tear of training, doing promotions for Booty Queen, and traveling to competitions, Kuclo says there’s another downside to the job: Your sex drive can plummet close to showtime. “If you put an apple pie and my wife in front of me, naked, two weeks out from a show, I know I’m in shape when I’d rather pick the apple pie…though I still may take my wife.”

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IMPROVE RECOVERY

E D G E

B E A S T

M O D E

By Eddie Hall

1

GO BACK TO THE BASICS

Even for a top-tier competitor like myself, I had to start from scratch to improve—and I mean scratch. I retaught myself how to walk, how to stand tall—which came in handy for the yolk—and even how to position my feet. It was simply what I had to do. When it comes to your training, the lesson here is to be honest with yourself. If your deadlift form is shite, then lower the weight. If you can’t hold on to the bar, retrain your grip.

Take care of the small things, and big things will come.

Hall secured the 2017 World’s Strongest Man title by one point over Hafthor Bjornsson.

2

LESSONS LEARNED

Eddie “the Beast” Hall divulges three lessons he learned from the biggest loss of his career.

L

eading up to the 2016 World’s Strongest Man competition in Botswana, I felt on top of the world and was confident I was going to win. However, this feeling vanished the day before the event after I dislocated one finger and ripped all the tendons clean off another while training. I managed to take third place, but I didn’t feel right afterward. Everyone had me for the win, and I felt like I let them all down. It sucked.

But they say everything happens for a reason, and that loss was the extra kick in the balls I needed to train harder, eat more, and focus

44

MUSCLE & FITNESS / NOVEMBER 2017

on my recovery. Strongman was all I could think about for that entire year off.

I got back into the gym the day after the competition, and the first thing I asked myself was, “What are my weaknesses?” Any pulling event—like the yolk walk, the truck pull, and farmer’s walk—caused me the most problems. I’m a big guy, and putting that mass into motion can be tough, so I stepped back and reevaluated my approach. Here are the lessons I learned in the year leading up to the 2017 WSM competition in Botswana. And guess what? I won.

LEARN FROM OTHERS

To improve, I watched footage of the guys I competed against who were the best at what I was weakest at. For the car walk, I watched how Laurence Shahlaei stands and steps. I also observed Brian Shaw and Hafthor Bjornsson for the truck pull and discovered I wasn’t getting low enough, using my arms as much as I should, or driving my hips through. If you see someone stronger than you, don’t be afraid to pry them for information. They’ll most likely be flattered, and, in the end, you’ll be better because of it.

3

PRIORITIZE RECOVERY

Recovery is hugely underrated, and I believe it is what enabled me to become the World’s Strongest Man this past May. In the run-up to the contest, I paid for my own physiotherapist to travel with me to Botswana, consistently stretched, had regular hot-cold treatments, and even installed a hyperbaric chamber in my home to improve my recovery. I realize that most people don’t have this luxury.

With that said, lifting weights will punish your body, so it’s your responsibility to take care of it. If not, you’ll only end up paying the price in the future, as I did.

Photograph by Christopher Bailey

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BIRTHDAY CAKE

By Matthew Pudvah, C.S.C.S.

THE LATEST IN TRAINING, RECOVERY, AND GEAR

BEAR DOWN

Bear position will give you a beastly core.

T

he bear position—down low to the ground on all fours—hits several small but important muscle groups, including the hip and shoulder stabilizers and, above all else, the core. You can hold the position, which is a step up from the traditional plank, or you can perform rows, reaches, and sled drags from the position. Regardless of the move you execute, your core will be working from all angles.

HOW TO DO IT

1

Start on all fours, with your knees under your hips and your wrists under your shoulders.

2

Dig your toes into the ground and slightly lift your knees up.

If a lacrosse ball was placed on your back, it shouldn’t move.

3

Do not rotate your hips as you move. Start by mastering the hold for 30 seconds. When you do, upgrade to these moves for fierce additions to abs day.

1. BEAR CRAWL The most basic of bear exercises, the crawl will work your core, quads, and glutes as you slowly drive forward, backward, and side to side. To do it: Step forward with your opposite hand and foot, taking small steps, then repeat on the other side. If you keep proper form, you may be surprised by how difficult this can be. You can mix it up, too, by moving laterally or diagonally.

Photographs by Per Bernal

Î

NOVEMBER 2017 / MUSCLE & FITNESS

49

T R A I N

A B S

&

C O R E

2.

VALSLIDE BEAR CRAWL This variation is very hard. Try it only once you’re competent at every other position. The payoff, however, is next-level arm and lat activation as well as improved hip mobility. To do it, get into bear position with feet on sliders. You can either pull with your arms and lats, with no lowerbody involvement, or proceed as you normally would with a standard bear crawl, taking steps with opposite arms and legs.

5. ARM AND LEG REACH This static exercise will challenge your stability as you fight to balance with one arm and leg off the ground. From the bear position, simply take one hand and the opposite leg off the ground and fully extend. Don’t break form as you bring your arm and leg back and switch to the opposite side.

Too easy? Take it to the next level by adding a 5- to 10-pound dumbbell in each hand.

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MUSCLE & FITNESS / NOVEMBER 2017

WHY SO TENSE?

3. SLED DRAG This is the same movement as the crawl but with added weight—if your gym has a sled and rope, that’s your best bet. Tie the rope to the sled and then attach the other end to a sled drag belt or a harness. Clip yourself to the sled and crawl away. Aim for increments of 10-yard crawls.

4. ISO BEAR LAT PULL If you think the arm reach is child’s play, then give this exercise a try for a move that hits both your core and lats. Set up facing a power rack and loop a superband around it, then grab it. It’s the same motion you would use for a single-arm lat pulldown or pullup. Simply drive your elbow back and pull your hand to your shoulder. To increase difficulty, you can either hold the down position for longer or you can start from farther back, which will increase the band tension.

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T R A I N

M O V E

BACK AT IT

O F

T H E

This curl variation keeps constant tension on your biceps, prevents cheating, and helps blow up your guns in a flash.

S

parking biceps growth takes a little out-of-the-box thinking for gym veterans.

And one variation that’s often overlooked is the behind-the-back biceps curl. The reason this move works so well is the way it positions your muscle: Standing in front of a low cable with the weight dragging behind you places your biceps in a stretched position to an exaggerated degree; the longer the stretch, the more time your muscle spends under tension (which is crucial for growth). We suggest saving this curl for the end of your routine, since you’ll be using light weight.

Crank out 15 to 20 reps and perform two to three sets per arm.

M O N T H

By Lee Boyce, C.P.T.

HOW TO DO IT

B E H I N D -T H E BACK CURL

1

Attach a D-handle to the low pulley of a cable machine, grasp the handle in your right hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body.

2

Stagger your feet so that your left leg is in front, and squeeze your shoulder blades together to lock your arm in place.

3

Squeeze your biceps and then curl the handle up toward your shoulder, not allowing your elbow to point forward. Hold the contraction for 1 to 2 seconds, then lower the weight slowly back down.

The behind-the-back curl is all about positioning.

Stand in front of a low cable with the weight behind you. Your biceps should be stretched, and there should be tension on the cable.

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MUSCLE & FITNESS / NOVEMBER 2017

Photographs by Pavel Ythjall

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T R A I N

T R A I N I N G

M E T H O D S

By Andrew Gutman

SQUARE UP

Follow the Cube Method to take your strength to the next level.

T

he Cube Method is a lesser-known strength program that deviates from the traditional linear progression formulas. Developed by world-renowned powerlifter Brandon Lilly, who has a SPEED three-lift total in excess KILLS of 2,000 pounds, the Cube Method places an emphasis on variation and recovery. Or, as Lilly puts it, “it’s a way to always keep the train moving forward without having to slow down.”

Below, we outline everything you need to know so you can try it yourself.

WHAT IT IS A protocol that rotates between a “heavy,” “repetition,” and “explosive” day for the deadlift, back squat, and bench press, with variations of the bench press and back squat.

Accessory work is provided, but there’s room for customization.

HOW IT WORKS The cyclical schedule prevents overuse injuries and keeps you fresh. Also, accumulating repetitions and working on power output will make you a more complete lifter. Finally, the bench and squat variations prevent sticking points.

HOW TO DO IT Test your one-rep maxes for the three main lifts. Follow the Cube Method for nine weeks. Week 10 will be a mock powerlifting meet, where you test all three of your maxes again on the same day.

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MUSCLE & FITNESS / NOVEMBER 2017

THE LIFT SCHEDULE Monday (squat), Tuesday (bench), Wednesday (deadlift) EXPLOSIVE

SCHEDULE

WEEK

WEEK 2

MON.

TUES.

EXPLOSIVE

WED.

HEAVY

REPETITION

DAYS

% AMOUNTS

TUESDAY

SETS

65%

REPS

8

3

6

2

5

2

This is one 3-week cycle. Perform 3 of them.

AC C E S S O RY L I F T S H E AV Y

DAYS

SQUAT AND DEADLIFT % AMOUNTS

TUESDAY

85%

SETS

REPS

5

2

3

2

Snatch-grip deadlift, barbell row, front squat, leg curl, leg press, good morning BENCH PRESS

Close-grip bench, skull crusher, biceps curl, upright row Lilly suggests using the accessory work to target weaker muscles. He adds, “Keep the rep range between 6 and 12.”

REPETITION E X E R C I S E VA R I A T I O N S

DAYS

TUESDAY

% AMOUNTS

80%

SETS

REPS

1

8

1

6

1

2

BENCH PRESS

Flat bench press, board press, floor press DEADLIFT

1-inch deficit pulls, 2-inch block pulls, 4-inch block pulls Photograph by Per Bernal

T R A I N

6 – M I N U T E

M&F 360:

ACHIEVE FULL-BODY FATIGUE

T

M U S C L E

By Lee Boyce, C.P.T.

1

3

Set a timer for six minutes and fry fat with this cardio finisher.

2

WO R KO U T

F U L L - B O D Y F AT I G U E DIRECTIONS: Set a timer for 6 minutes and complete as many rounds as possible. If you can finish 4, then you’re a savage.

EXERCISE

2. BOX JUMP

56

QUICK TIP

REPS

10

MUSCLE & FITNESS / NOVEMBER 2017

C L O C K W I S E F R O M T O P L E F T : S T O C K S Y; D AV I D Y E L L E N ; P E R B E R N A L

o maximize fat loss, a leisurely stroll on the treadmill or a mindless pedal session on the recumbent bike won’t cut it. You need intensity.

High-intensity interval training (HIIT), where you alternate between intense periods of exercise and short periods of rest, is something you’re likely familiar with. This circuit shuns that for a simple workout that has you going all out for six minutes. You’ll torch fat, tax most of your major muscles, and increase your endurance. Use this lowerbody/upper-body combo routine when you have less than 10 minutes to train, or tack it onto the end of your workout. Either way, prepare to be toast.

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T R A I N

M O B I L I T Y

By Brian Matthews, C.S.C.S.

JUST A HUNCH

THE CAUSE

Sitting and poor posture will not only hurt your lifts but also screw up your overall health. It’s time you took a stand.

S

itting for extended periods is uncomfortable, unnatural, and detrimental to your health. The common ailments from being a slouch are tight hips, weaker leg muscles, and an inflexible spine, which puts you at a greater risk of a herniated disk. Less apparent complications caused by inactivity range from heart disease and inferior brain functionality to a higher mortality rate. But fear not: Here is how to remedy the Quasimodo look and straighten up.

A sedentary lifestyle leads to a vicious, Fat Bastard–like cycle: You slouch because you’re inactive, and you’re inactive because you slouch. “Many people refuse to add hinge patterns—like kettlebell swings and deadlifts—to their routines for fear of back pain,” says Mike Alteri, general manager of Orangetheory Fitness in Albany, NY. “But the inactivity is actually causing more pain and worse posture.”

THE FIX THE PROBLEM As a result of our sit-happy culture, most of us have excessive forward flexion of the spine, which has been shown to increase the risk of heart disease. A 14-year study published in the American Journal of Epidemiology looked at 53,440 men and 69,776 women and their hours spent sitting per day. Those

who sat for more than six hours a day had a higher rate of cardiovascular disease than those who sat for less than three hours a day.

Also, a forward slouch means you have weaker back muscles—and your back is important for big lifts like the bench press, deadlift, and front squat. So your ability in the gym will suffer.

SIT (UP)RIGHT RELAX YOUR SHOULDERS, and retract your shoulder blades.

KEEP YOUR HEAD UPRIGHT to promote optimal spinal alignment.

Posture-Fix Workout

If you aren’t fortunate enough to have a power rack next to your desk, here is a great mobility sequence you can perform anywhere and anytime.

KEEP YOUR ELBOWS TUCKED in at your sides, since leaving them out will cause your back to round forward.

58

MUSCLE & FITNESS / NOVEMBER 2017

WO R KO U T

START WITH YOUR FEET PLANTED firmly on the floor for a stronger base.

THE OFFICE SOLUTION EXERCISE

SETS

REPS

2 KNEELING THORACIC ROTATION

2 2

10 EACH SIDE

S E BA S T I A N K AU L I T Z K I /G E T T Y I M AG E S

LOWER-BACK SUPPORT can be used if necessary. Try rolling up a beach towel and wedging it between your lower back and the back of your chair.

Three words: Stand and extend.

We spend most of our days seated and slouched forward. So while it seems rudimentary, simply standing and stretching your back muscles can help counteract your new normal position. In the office, a standing desk can be of help. And in the gym, Alteri suggests using big compound movements like squatting and deadlifting. “They are tremendous options to help remedy that flexed-forward stance,” he says.

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T R A I N

F O R M

C H E C K

5

REASONS YOUR BENCH PRESS SUCKS

MARK BELL, one of the world’s strongest benchers, fixes your bench press.

T

BENCH BLUNDERS You don’t do the Larsen Press Your legs are a key component when it comes to pressing, so taking them out of the equation with the Larsen Press—in which you keep your legs in the air, bent at the knees—builds more strength in your upper body than the standard bench press.

I A N S PA N I E R

he bench press is a surefire way to add meat to your pecs as long as your mechanics are sound. If they’re not, you risk hurting your shoulder joint, which you need for all pressing and pulling motions. “The bench press places your shoulders in a compromising position,” says Mark Bell, who owns Super Training Gym in Sacramento, CA, and an 854-pound bench press. Here, Bell outlines the bench mistakes he sees the most and how to fix them for pain-free progress.

3

By Andrew Gutman

T H E WA R M U P

5

DIRECTIONS: Complete 3 to 5 rounds while wearing a Hip Circle around your legs.

2

EXERCISE

REPS

* HIP CIRCLE LATERAL WALK**

BELL SAYS:

10

10 steps forward, then 10 steps backward. * Take ** Take 10 steps to your left, then 10 steps to your right.

THE BIG BENCH PLAN DIRECTIONS: Use 60% of your 1-rep max for all 5 sets. Use the same weight for the Sling Shot bench press. Perform this routine 1 to 2 times per week in addition to your regular bench press session.

EXERCISE

SETS

SLING SHOT BENCH PRESS*

REPS

5

3

5

3

*

The Sling Shot, invented by Bell, is an elastic piece of material that helps you bench-press more easily.

4

1 To buy the Sling Shot and other products, go to howmuchyabench.net.

2

You don’t vary grips

Lifting with a close grip will strengthen your triceps and increase the range of motion of the lift, but benching with a wide grip challenges your stability and better targets the pecs. For this reason, Bell suggests working both grips into your bench press training.

3

You don’t flex your biceps

To take pressure off your shoulders and improve control, flex your biceps—what Bell calls the “brakes” of your arm. Next time you bench-press, focus on pulling the bar toward you as you forcefully flex your biceps. You should feel more in control.

4

You don’t drive correctly

As previously stated, leg drive is imperative for a big bench. “Your legs and glutes should be flexed the entire time,” Bell says. “Press your knees outward and drive through your feet. Your butt should be sore afterward from flexing it so much.”

You don’t practice It might seem superobvious, but most lifters don’t practice the bench press nearly enough. “If you want to be better at bench-pressing, you have to bench-press often, and you have to attack it from many angles,” Bell says. “It’s all about getting the groove down.”

NOVEMBER 2017 / MUSCLE & FITNESS

61

T R A I N

B O D Y

W E I G H T

By Andy McDermott

ONE UP

PRO TIP

Challenge your balance and stamina by doing burpees on one leg.

M

erely hearing the word burpee is enough to make a lifter cringe. After all, it’s earned an infamous reputation as a brutal full-body conditioner that taxes multiple energy systems and muscles. But if those have gotten too easy for you (congratulations, you’re a beast), you can take the move up a notch by doing it on one leg.

This forces your core to fight the battle of balance and stabilize while you are moving dynamically.

Ready to give it a shot?

START

FINISH

Regain balance, then explode up.

BUILD UP TO A SINGLE-LEG BURPEE Start by perfecting mountain climbers. It sounds basic, but this is a great move to help you develop the core power and stability needed to explosively “pop up” out of the pushup position.

Practice standing on one leg. Then practice jumping on one leg to improve and build up your balance.

Bang out some standard burpees.

If you’re not comfortable with the regular burpee, then there’s no way you’ll master the single-leg version.

62

MIDPOINT

Tense your glutes to maintain a straight back.

HOW TO DO A SINGLE-LEG BURPEE

1

Stand on one leg. Then drop down, allowing only the one foot to touch the ground.

MUSCLE & FITNESS / NOVEMBER 2017

2

Hop back, perform a pushup, hop forward.

3

Regain your balance, then explode straight up, landing on the same foot.

Photographs by Per Bernal

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T R A I N

S P E E R

O F

I N F L U E N C E

EVERY SECOND COUNTS: THE BUSY MAN’S WORKOUT BREAK ’EM UP

KEEP IT SIMPLE

You don’t have to spend 90 minutes in the gym in one fell swoop. On hectic days—when even getting to the gym seems out of reach—plan to fit in two 15- to 20-minute workouts at home, or in the hotel if you’re traveling.

Ideally, split the workouts into one total-body flow (focusing on mobility, flexibility, and core) and one more intense session (focusing on cardio or muscular tension/hypertrophy).

When your time is limited and you want muscle growth, focus on only one or two areas/ exercises—e.g., pushups and pullups. Here’s a simple, effective workout: For 30 seconds, do as many pushups as you can. Rest for 30 seconds. Then for 30 seconds, do as many pullups as you can.

Rest for 30 seconds. Repeat for 20

HAVE A PLAN Wasting your valuable time thinking about what to do is just that: a waste. When you know your day will be tight on time, have a very specific plan. Timed workouts are great for this. Pick three to four exercises, do 40 seconds of work and 20 seconds of rest for 15 to 25 minutes, and you’re done.

By Andy Speer, C.S.C.S.

Four tips for staying fit when you’re short on time.

minutes. You may be able to perform only a few reps on your last few sets, but that’s the idea!

MAKE AN APPOINTMENT My very successful, very busy executive clients schedule their training sessions like any other meeting or work event. Barring emergencies, they don’t miss a workout.

Schedule your workouts ahead of time and put them in your calendar. This takes the stress out of trying to squeeze in a quick workout. Even if you have only 30 minutes, make it yours. Focus on the task at hand with determination and intensity, then move on to the rest of your day.

WO R KO U T

GO SOLO Strength coach Dan John introduced this concept years ago, and it’s still a favorite.

Pick one compound exercise each day and hammer it. For example: SETS

8 TUESDAY: BENCH PRESS THURSDAY: BENTOVER ROW

REPS

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GROOMING BY CHRISTIE CAIOLA

DAY + EXERCISE

T R A I N

R E C O V E R Y

GOOD VIBRATIONS

Enhanced recovery and performance now comes in a box, courtesy of the TheraGun.

P

roper nutrition, mob work, and adequate are the keys to max your recovery from workouts. But chanc are you’re overlooking on other recuperative practic vibration.

We don’t blame you, since vibration technology—despite having more than a decade of research backing it—is still not popular among average gymgoers. At most, you’ve probably heard of the Pow Plate. That’s great if you’ve got the room and several thousand dollars to spare for a bulky piece of equipment. If not, you can harness the power of vibration in a significantly cheaper, more portable manner with the TheraGun. Initially popular only among athletes upon its launch in 2014, it’s made its way into commercial gyms and living rooms across the country. At a more accessible cost of $599, the TheraGun is vibration treatment for the everyman (and woman).

“Vibration helps to realign things,” says Jason Wersland, a sports chiropractic physician and the inventor of the TheraGun. “People who go to the gym deal with soreness, aches, and pains.

With the TheraGun, you’re getting the benefit of a massage, minus the cost of one. It’s on-demand recovery and preparation.”

The handheld TheraGun is easy

66

MUSCLE & FITNESS / NOVEMBER 2017

PUT IT TO USE

THERAGUN TUTORIAL Working the TheraGun into your existing routine is fairly simple. Use it before, during, and/or after workouts following the below protocol offered by Wersland.

PRE-WORKOUT

to operate—just place the business end on the area that needs attention (sore quads, throbbing shoulders, even a painful lower back), squeeze the trigger, and hold for anywhere from 10 seconds to a few minutes at a time. “It’s dummyproof,” Wersland says.

The TheraGun increases blood flow to muscle tissue and targets your nervous system, which, depending on when you use it (see right for more info), can enhance your workout and speed up the recovery process.

“If your nervous system is working well, your muscles are going to fire right,” Wersland adds.

Right before your warmup, do a two- to three-minute full-body sweep, hitting all major muscles from the Achilles up to the neck.

DURING WORKOUT Hit the muscle group you’re training for 10 to 15 seconds during rest periods. Focus on whatever pain spots you have.

Do this for all sets or just a few— your choice.

POST-WORKOUT Spend 20 minutes at home targeting painful muscle groups. Wersland recommends using it for two to three minutes at a time. “Just put it where it hurts,” he says. “You’ll instinctively figure out how to use it.”

T R A I

C R O S S F I T

I N F U S I 0 N

By Joe Wuebben

O H S Q UAT

MASTER IT The overhead squat is a great move but tricky to master. Strump offers these coaching cues.

GRIP WISELY

HOW TO DO IT

To determine your ideal grip placement, hold a barbell down in front of you, arms fully extended, as if you were at the top of a deadlift.

The bar should line up with your hip crease. If it doesn’t, adjust your arms wider or narrower.

PULL APART To best stabilize the upper back during the lift, think about pulling the bar apart—that is, applying outward tension to the bar—while overhead. Maintain that isometric pulling for the entire lift.

START EMPTY If you’re new to overhead squats, begin with an empty (unloaded) Olympic barbell to practice proper technique and get consistent. But don’t use a broomstick or PVC pipe to practice; the weight is so insufficient, says Strump, you won’t get the feedback you need. Instead, try a fixed barbell less than 45 pounds.

CROSSFIT

AIM HIGH

Perform overhead squats for lower-body strength and power, as well as improved mobility.

68

MUSCLE & FITNESS / NOVEMBER 2017

WHEN TO DO IT: On your next leg day, plug overhead squats into your routine instead of back squats or front squats. Use these sets and reps, depending on your level.

BEGINNERS

Start with 3 sets of 12 reps with very light weight to get comfortable with the movement under fatigue.

A D VA N C E D L I F T E R S

Try 3 sets of 5 reps, 7 sets of 2 reps, or something in that ballpark, with a relatively heavy weight.

EUGENIO MARONGIU/OFFSET

I

f the barbell squat is the king of exercises, then the overhead (OH) squat is the king’s ultraversatile right-hand man. Overhead squats not only develop lower-body strength and power like the back squat but also offer a host of other benefits.

“The overhead squat provides a good test of mobility and stability of the shoulders, core, lower back, hips, and ankles—more so than a standard back squat,” says Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC (crossfitsteelecreek.com). “It also tests balance and focus. To do an overhead squat properly, you’re forced to improve your squat technique.”

THE WORKOUT

T R A I N

T I M E L E S S

PERFORM PAST 40

These practical solutions to common age-related problems will keep you in your prime at any age.

T

M U S C L E

QUICK TIPS “A medium-intensity workout should take you about 25 to 45 minutes, at a heart rate of around 75% of your maximum rate,” says trainer Dov Medina. “Try to keep your heart rate at around that number while you perform biking, jogging, swimming, or any other type of cardio.”

By Joe Wuebben

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THE SOLUTION:

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BODYBUILDING

.COM

T R A I N

B A S E

BANDED SQUAT

S T R E N G T H

By Mark Cheng, Ph.D.

PUT YOUR BEST FOOT FORWARD

Train your feet— yes, your feet—to help you lift bigger, run faster, and suffer fewer injuries.

Y

ou already work out your arms, legs, chest, etc.—but there’s a body part you’ve almost certainly overlooked in your training, and it’s one of the most important of all: your feet.

In almost any activity you do, your feet are your foundation.

They provide the balance and support for nearly all movement, so any lack of mobility and strength in your feet can compromise your ability to run, jump, lift, and even walk efficiently and pain-free. Start treating your feet like all your other muscle groups and build a bedrock of strength, agility, and performance.

KNOW YOUR “FOOT COMPLEX” Approximately one-quarter of the bones in the body are in the feet. That means 33 joints per foot need to remain mobile for your body to move optimally.

For example, “the big toe plays a vital role in the body’s forward propulsion,” says Perry Nickelston, D.C., owner of stopchasingpain.com.

“It needs to extend to 65 degrees”—most people 72

MUSCLE & FITNESS / NOVEMBER 2017

Photographs by James Michelfelder

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B A S E

he’s examined are at only about 45 degrees, he says—“or you can’t propel your body with optimal hip extension, thoracic rotation, and glute max activation. Other muscles and joints must work harder to compensate, and the result is often fatigue, poor performance, pain, and injury.�

The ankle is included in the foot complex as well. A study in the American Journal of Sports Medicine found that restricted ankle mobility predisposed subjects to overuse injuries.

Finally, if you have flat feet, foot training is a must. Fallen arches cause the feet to roll inward toward the midline of the body, knocking joints out of alignment and setting you up for knee and hip pain.

S T R E N G T H OUTWARD ROLL Roll one foot slowly onto its outside edge, trying to move the ball of the foot past the pinkie toe. Do one set of five reps per foot.

THREE WAYS TO GET FOOTLOOSE If you’ve ever rolled your ankle, you know it doesn’t take much to injure your wheels. Thankfully, it doesn’t take much to strengthen them up, either: You just need these moves.

T H E 3 M O V E S T O G R E AT E R F E E T S T R E N G T H O U T WA R D R O L L

HEEL CIRCLE

WHAT IT DOES:

WHAT IT DOES:

WHAT IT DOES:

It stretches the muscles on the bottom of the foot.

The heel circle mobilizes the ankle and the joints in the toes.

This type of squat strengthens the arch of the foot.

HOW TO DO IT:

1. Stand with feet outside shoulder width. Slide the end of an exercise band under the ball of one foot, then wrap it around the front of your opposite leg, above the knee.

2. Stretch the band around the other leg and back down under the ball of the opposite foot. The band should now form an X. 3. Squat as low as you can.

Move slowly, and keep your weight on your heels and the balls of your feet.

Do 3 to 5 reps.

HOW TO DO IT:

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B A N D E D S Q UAT

Stand with feet slightly staggered and the heel of your front foot off the floor. Gently roll your front foot outward onto the pinkie-toe side of your foot. Try to get the ball of your foot past your pinkie toe. It will feel like you may sprain your ankle— but it’s safe when done with control. Pause at the end of the range of motion for a moment so you feel a stretch in the foot, then roll it back so it’s flat on the floor again. Do 1 set of 5 reps with each foot.

HOW TO DO IT:

Take the same stance that you took with the outward roll, then roll your rear foot up onto your toes so they are folded under the foot and pointing behind you. Begin making big circles with your heel so that you roll and stretch your toes in different directions.

Do 1 set of 5 slow reps in both directions.

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T R A I N

A S K

R Y A N

T E R R Y

CHEAT LIKE A CHAMP

SMITH AND LESSON

The 2017 Arnold Classic men’s physique champion talks cheats, curls, and the keto diet.

1

Which biceps curl variation do you find to be the most beneficial?

DUMBBELL CURL The dumbbells allow my wrists to move freely, enabling me to play around with the tempo of my reps and to squeeze and control my biceps throughout the movement.

—Frank W., Flemington, NJ

Here are three that I find to be effective:

A: 76

MUSCLE & FITNESS / NOVEMBER 2017

2

HAMMER CURL I can lift more weight to overload my biceps with these, since they engage all my elbow flexors. To reduce cheating, I’ll sometimes do hammer curls on a preacher bench to restrict swinging and maximize biceps engagement.

3

SMITH MACHINE DRAG CURL They’re one of my favorite biceps exercises due to the fixed position, which isolates the bi’s, creates more tension at peak contraction, and makes it much harder to cheat. And despite a shorter range of motion, I’m still able to maximize the biceps contraction.

Photograph by Per Bernal

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The ketogenic diet—worthwhile or worthless? —Gary P., Columbia, MO

The ketogenic diet is very low in carbs and high in fats. Reducing your carb intake this drastically puts your body into a state of ketosis, in which your body burns fat for energy. I have a fast metabolism that is suited to high carbs, which enables me to stay fuller and sustain energy for a long time. I tried the ketogenic diet, and it

A:

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A: and mo go sm sa th m g li o t

didn’t work well for me. I felt extremely tired, and my training suffered. However, what works for one person may not work for another. It’s about finding what works best for you, so it’s worth experimenting with different methods, provided you do so in a healthy manner and ensure your body gets adequate vitamins and macro- and micronutrients.

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â&#x20AC; Results compared to baseline 1. Kalman DS, Feldman S, Samson A, Krieger DR. A clinical evaluation to determine the safety, pharmacokinetics, and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharm: Adv and Applica. 2015; 7:103- 109. 2. 5RRG 2MDOYR 6 6DQGOHU ' 9HOHGDU ( .RPRURZVNL - 7KH EHQH¿WV RI LQRVLWRO VWDELOL]HG DUJLQLQH VLOLFDWH DV D ZRUNRXW LQJUHGLHQW Journal of the International Society of Sports Nutrition. 2015;12(Suppl 1):P14. 3.

Kalman D, Harvey PD, Perez Ojalvo S, Komorowski J. Randomized prospective double-blind studies to evaluate the cognitive effects of inositol-stabilized arginine silicate in healthy physically active adults. Nutrients. 2016;8(11):736. 4. Komorowski J, Perez Ojalvo S. A pharmacokinetic evaluation of the duration of effect of inositol-stabilized arginine silicate and arginine hydrochloride in healthy adult males. The FASEB Journal. 2016; 30(1) Supplement 690.17. 5. Kalman D, Perez Ojalvo S, Komorowski J. Comparison of cellular nitric oxide production from various sports nutrition ingredients. J Int Soc Sports Nutr. 2016;13 (Suppl 1):P33. ©2017 Nutrition 21, LLC Nitrosigine® is a registered trademark of Nutrition 21, LLC. Nitrosigine is protected by a number of patents and pending patent applications on compositions, their manufacture, and/or their uses, including, but not limited to: U.S. Patent Nos.: 5,707,970; 6,156,735; 6,344,444; 6,803,456; and 7,576,132. DRA908021417

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

T R A I N

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1 HYLETE ICON 6-IN-1 BACKPACK This nifty bag is loaded with pockets for your water bottle, laptop, and, of course, gym gear.

The coolest part? It converts into six different types of bags. $200; hylete.com

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5 FANTOM FORCE JACKET A special woven shield retains warmth and protects against the elements—making it perfect for runs and hikes. $120; newbalance.com

6 REFLECT MINI BT Don’t let the word mini fool you—these wireless buds pack massive sound to help inspire your training sessions. $100; jbl.com

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OLD NAVY GO-DRY PERFORMANCE TEE d Navy has more athletic gear n you might expect. This soft, htweight tee uses moisturecking technology to keep the eat away in the gym. ; oldnavy.gap.com

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WHAT’S IN THE FRIDGE THIS MONTH

HEALTHY AUTUMN FOODS

Do not go gentle (and flabby) into the cooler months.

These ab-friendly fall meals will keep you lean.

A

s the conventional wisdom goes, summer is when you show off a six-pack, and fall is when you see it disappear—usually after watching football and snacking on a few too many chicken wings. (Go ahead, tell yourself the extra pounds will keep you warm in the winter.) But it doesn’t have to be that way. You can preserve your lean physique by taking advantage of these recipes made with the season’s freshest, healthiest fare, including pumpkin, squash, cinnamon, and apples, to help you stay in shape and remain energized. Keep these on your menu and your summer body will last through the winter and into the spring.

82

MUSCLE & FITNESS / NOVEMBER 2017

SQUASH MUSCLE CRAMPS

Photographs by Christopher Testani

By Olivia Langdon

THE ULTIMATE FALL BOWL S E RVE S 1

¼ cup quinoa, uncooked ½ tbsp extra-virgin olive oil 1 cup cubed butternut squash 5 oz flank steak ¼ tsp Himalayan sea salt Black pepper ¼ onion, thinly sliced ½ tsp chili powder ½ tsp garlic powder 1 egg ¼ avocado, sliced 1 tbsp crumbled goat cheese 1. Cook quinoa according to package instructions and set aside.

2. Heat oil in a medium-size skillet over medium heat.

Add squash and sauté for 10 minutes, or until squash is tender and edges are lightly browned.

3. Meanwhile, season steak with sea salt and pepper. In a separate skillet over mediumhigh heat, sear steak for about 5 minutes per side (for medium-rare). Let cool, then slice and set aside.

4. Add onion to pan with squash and cook until it begins to caramelize. Add cooked quinoa, chili powder, and garlic powder. Stir and allow flavors to develop.

Turn off heat and set aside.

5. In a pot or pan, cook egg any style. Then, in a serving bowl, add squash-quinoa mixture. Top with steak slices and avocado slices, then add egg. Sprinkle on goat cheese.

THE MACROS

544

50g

CALORIES

PROTEIN

41g

20g

CARBS

FAT

CINNA-WIN

APPLE-CINNAMON PROTEIN CREPES S E RVE S 3

2 2 1 ¼ 3 4 1 ⅔ 1 1 1 ½ 15

apples, peeled, thinly sliced tbsp water tbsp fresh lemon juice tsp cinnamon, plus more for garnish tbsp stevia, plus ½ tsp for crepe batter tsp reduced-fat grass-fed butter scoop vanilla whey protein cup egg whites tbsp unsweetened vanilla almond milk tbsp ground flaxseed tbsp coconut flour cup nonfat Greek yogurt drops SweetLeaf Liquid Stevia, vanilla crème flavor Raw honey (optional)

1. Place a sauté pan on medium heat. Add apples, water, lemon juice, cinnamon, 3 tbsp stevia, and 2 tsp butter.

Stir and cook for about 10 minutes, or until apples soften. Set aside.

2. In a blender, add whey protein, egg whites, almond milk, flaxseed, coconut flour,

½ tsp stevia, and 1 tsp butter.

Blend until a batter forms.

3. In a large sauté pan on medium heat, spread ⅓ tsp butter to coat bottom of pan.

Pour ⅓ of the batter; spread to form a thin layer by tilting pan. When edges start to slightly fold in and are brown, carefully flip with a spatula.

Cook remaining 2 crepes.

4. Spread ⅓ of the apple mixture over half of the crepe.

Fold over, then fold over again to form a triangle. Repeat with the other 2 crepes.

5. In a small bowl, mix Greek yogurt and vanilla stevia drops. Top each crepe with ⅓ of the yogurt mixture.

Garnish with cinnamon and drizzle with honey, if desired.

THE MACROS

191

20g

CALORIES

PROTEIN

16g

5g

CARBS

FAT

Î

NOVEMBER 2017 / MUSCLE & FITNESS

83

E A T

H E A L T H Y

A U T U M N

APPLE-CURRY TUNA MELT S E RVE S 1

1 2 ½ 2 2 ½ ½ ¼

(5 oz) can albacore tuna tbsp nonfat Greek yogurt tbsp Dijon mustard tbsp chopped walnuts tbsp diced red onion tsp curry powder tsp garlic powder tsp Himalayan sea salt Pinch of: Black pepper Ground ginger Ground nutmeg Ground coriander Ground cinnamon ¼ apple, thinly sliced 2 slices Ezekiel bread 1 slice cheddar cheese 1. Rinse tuna under cold water, then transfer to a mixing bowl and break up big chunks with a fork.

2. Add yogurt, mustard, walnuts, onion, and spices and combine.

3. Lay apple slices on 1 slice of bread. Top with tuna mixture, then add cheese and the other slice of bread.

4. Place a pan on mediumlow heat and add sandwich, cheese-side down. When cheese starts to melt (about 5 minutes), flip and cook for another 3 minutes.

THE MACROS

401

43g

CALORIES

PROTEIN

28g

13g

CARBS

FAT

GO WILD

84

MUSCLE & FITNESS / NOVEMBER 2017

F O O D S

SAVORY BREAKFAST SKILLET S E RVE S 1

1 1 1 ½ ⅓ ⅓ ½ ¼ ½ 3

PEPPER

sweet apple chicken sausage, diced cup cubed sweet potato tsp olive oil cup sliced baby portobello mushrooms cup diced red bell pepper cup thinly sliced Vidalia onion tsp smoked paprika tsp cayenne pepper tsp garlic powder Sea salt and black pepper eggs

1. Heat oven to 400°F. 2. Place a cast-iron skillet on medium-low heat and add sausage. Sauté for about 10 minutes to allow fat to develop.

3. Add sweet potato and sauté for another 10 minutes, stirring occasionally, IT until potatoes become tender and brown on edges.

If pan is too dry, add olive oil. Add mushrooms, red pepper, onion, and spices and stir to combine.

4. Make 3 holes in the vegetable mixture, crack an egg into each hole, and transfer skillet to oven. Bake for 5 to 10 minutes, depending on how runny you like your egg yolks.

THE MACROS

401

43g

CALORIES

PROTEIN

28g

13g

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

85

E A T

C H E F ’ S

T I P S

By Jeff Tomko

BE A FLAMEOUT

Grilling season never really ends. At your next backyard barbecue, cook your burgers the right way, according to chef JOSH CAPON.

J

86

QUICK TIP

MUSCLE & FITNESS / NOVEMBER 2017

THE PERFECT BURGER S E RVE S 4

2 red onions, sliced into ¼-inch-thick rings 2 tbsp extra-virgin olive oil Salt and pepper 8 strips applewood-smoked bacon ½ cup chipotle mayonnaise 2 cups barbecue sauce 8 beef patties (about 3 oz each) 1 tbsp Dijon mustard 8 slices American cheese 4 burger buns 1 cup shaved dill pickles 1. Heat grill to medium-high.

2. Toss onion rings with olive oil and season with salt and pepper. Grill until charred. Remove; set aside.

3. Grill bacon until crispy. Remove, then dice and mix with onion rings; set aside.

4. In a bowl, mix together chipotle mayo and barbecue sauce; set aside.

5. Season both sides of patties with salt and pepper and brush one side lightly with Dijon.

6. Grill burgers, mustard-side up, until char forms, about 2 to 3 minutes, then flip. Add cheese slices and cook until burgers reach desired doneness.

7. Warm buns on grill. Remove and spread mayo-barbecue sauce on both halves of buns.

8. To assemble burgers, stack 2 patties on top of bottom bun. Add pickles, then onion-bacon mixture.

THE MACROS

740

46g

32g

36g

CALORIES

PROTEIN

CARBS

FAT

G E T T Y I M AG E S

ust because the leaves have turned colors and we’re all swaddled in jackets doesn’t mean your burger has to suffer on a stove until Memorial Day. If you think grilling is only for the warm months, you’re wrong. We’re not saying light it up during a blizzard, but pick your spots correctly and grilling can be a year-round endeavor.

“Peak grilling season is over, but that doesn’t mean you have to put the grill away entirely.

You just have to be smart about it,” says chef Josh Capon, owner of Bowery Meat Company (joshcapon. com). “By using a fire starter [he recommends Pine Mountain ExtremeStart Firestarter], it will light quickly, so you don’t have to stand in the cold just babysitting the fire.”

Whether you’re tailgating at Gillette Stadium or cooking your own game-day smorgasbord, a burger is a year-round meal. (See his recipe for the perfect one at right.) But Capon says this time around, don’t make the same mistake you probably made over July 4: grilling your food directly over the flame. “People tend to think that grilling over a high flame will cook the burger faster and make it more flavorful,” he says. “In reality, grilling on too high a setting will overchar your burger and leave you with a raw center. For the best-tasting barbecue, you want to cook over hot, ashy gray charcoal.”

E A T

T A S

GUT FEELING

Kombucha is hot right now.

But which brand tastes best?

3

4

5

2 1

K

1 HEALTH-ADE 2 REVIVE 3 KEVITA CAYENNE BOOGIE DOWN PINEAPPLE CLEANSE PEACH

/

4 GTâ&#x20AC;&#x2122;S 5 BAO MULTI-GREEN CULTURED HIBISCUS

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E A T

F O O D

F I G H T

By Kevin Gray

BREAKING BREAD

your burgers and chicken sandwiches with mustard and pickles.

When grilling burgers at home, opt for 90% lean ground beef, and make your patties four ounces or less.

That’ll keep total fat and calories in check. For chicken, stay away from oils and added sugar. Instead, try a marinade of pineapple juice, garlic, ginger, tamari, and basil, finished off with toasted sesame oil as you remove the meat from the grill.

Of course, you can save calories and reduce carbs by skipping the bun entirely—butter lettuce works nicely. But Kleiner has a better idea: Toast a whole-grain bun, then cut out the middle of it and discard. “You don’t need that big bun taking away all the flavor,” she says. “If you toast it, it’s sturdy enough and adds texture.”

Chicken sandwich vs. burger.

I

n this great world of ours, there are two kinds of people: those who eat burgers and those who prefer chicken sandwiches.

Ignoring that blatant generalization for a moment, let’s break down these two workhorses of bar menus and backyard barbecues everywhere to see which one you should be reaching for when you’re hungry.

For the most part, a grilled chicken sandwich is going to beat a burger in terms of calories and fat—but if you make some smart

choices, it’s not by as much as you might think. So if you want a burger, go ahead—just plan for it.

“Food should be enjoyed,” says Susan Kleiner, Ph.D., R.D., a nutritionist and the author of Power Eating. “Eat chicken instead of beef at another meal that week.”

Regardless of which one’s gracing your plate, there are several ways to steer things in a healthy direction. Kleiner recommends skipping the secret sauce, mayo, and sugarladen ketchup and instead topping

FIGHT CARD

31g

260

CHICKEN SANDWICH VS.

BURGER

330

27g

4-ounce chicken breast on whole-grain bun vs.

4-ounce hamburger on whole-grain bun FACTS

PROTEIN FAT

24g

5g

90

MUSCLE & FITNESS / NOVEMBER 2017

24g

A L A M Y; O F F S E T

WINNER: CHICKEN SANDWICH

13g

NOT ALL PROTEINS ARE CREATED EQUAL There are lots of protein options on the market, but when it comes to fast-absorbing post-workout recovery, whey protein powder is still the best.

SIX STAR® 100% WHEY PROTEIN PLUS Convenient, quick fix, on-the-go protein Uses a lower bioavailable protein source

Easy-mixing, any-time-of-day protein source Highly bioavailable protein

Uses a lower bioavailable protein source

Fast absorption speed – great for post-workout recovery

Usually contains more sugar and fat Price per serving is higher and with less protein

Convenient, quick fix, on-the-go protein

Not as pure as other sources, usually containing more fats and carbs

Unbeatable cost per serving compared to other protein sources

Price per serving is higher

SIX STAR® 100% WHEY PROTEIN PLUS Bioavailability

91

104

91

Protein (g)

21g

30g

30g

Fat (g)

4.5g

3g

3g

Cost per serving

$1.16

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MUSCLE & FITNESS / NOVEMBER 2017

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E A T

S U P P

F O C U S

THE BEST WAY TO IMPACT MUSCLE GAINS

Impact Igniter from AllMax provides what you

By Adam Gonzales

J

ust as you need a key to start your vehicle’s ignition, you need the proper fuel in your tank to make certain your body is revving on all cylinders in the gym. Impact Igniter from AllMax contains a broad spectrum of research-backed ingredients (see the sidebar for more on those) that have been shown to improve workouts and drive muscle growth.

Here are the specific advantages you’ll derive when you supplement Impact Igniter before every weighttraining session.

Impact Igniter boosts production of nitric oxide for better muscle pumps. This pre-workout product contains citrulline malate in the superior 2-to-1 ratio to increase nitric oxide, a gas molecule that encourages blood vessels to relax, allowing more blood and nutrients to flow to the muscle you’re training. This supports not only increased vascularity but also better recovery, faster muscle growth, and a significant reduction in the sensation of fatigue.

Impact Igniter reduces fatigue and supports recovery. N-acetylcysteine (NAC) is a specific form of the amino acid cysteine. This powerful amino works within muscle cells to scavenge harmful free radicals, which are generated during intense weight-training sessions. NAC reduces muscle soreness while enhancing recovery. The product provides 500 milligrams of NAC.

IMPACT YOUR MOTIVATION IN SHORT: Impact Igniter includes higenamine,

94

MUSCLE & FITNESS / NOVEMBER 2017

I A N S PA N I E R

synephrine, and hordenine (from the same family as ephedrine, a stimulant). The combined dosage of 220mg accelerates fat utilization and provides extreme workout motivation so that you’re training at maximum capacity and increasing metabolism for more efficient body-fat burning throughout the day. Impact Igniter also includes the full efficacious 3.2 grams of beta-alanine.

Available in Fruit Punch and Blue Raspberry.

Impact Igniter improves muscle-cell volume and fuels your workouts with stored fat.

The amino acid taurine drives fluids into muscle cells, which enhances recovery and growth, and helps balance your electrolytes. Also, caffeine helps boost energy and release body fat that you can then burn as energy. Impact Igniter contains 1,000mg of taurine and 400mg of caffeine.

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S U P P

O F

T H E

M O N T H

YES, WHEY!

Dymatize’s Iso100 whey protein isolate is your perfect workout partner for gains in muscle size and strength.

By Steve Downs, C.S.C.S.

AWARDWINNING

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n the supplement world, everyone wants to be the best.

For Iso100 from Dymatize, the accolades come from actual consumers, who consistently rank it as the top protein isolate.

Why do lifters love it so much?

Here are a few reasons why.

MUSCLE-BUILDING FUEL When it comes to increasing muscle mass, whey is the leading protein supplement. Among whey variations, whey protein isolate is king of the hill because of its complete amino acid composition, ultrafast absorption, and anabolic effects.

Iso100 takes the power of whey even further. It’s formulated using a microfiltration, multistep purification process. In other words, it preserves important musclebuilding protein fragments while removing excess carbs, fat, lactose, and cholesterol. Plus, it’s made with prehydrolyzed proteins to ensure fast digestion and absorption.

they’re clean and safe for all athletes (pros and amateurs).

HIGH-PROTEIN, LOW-CAL

96

MUSCLE & FITNESS / NOVEMBER 2017

PERFORMANCE Iso100 is effective when taken before, during, or after workouts.

As a pre-workout shake, it provides fast-absorbing amino acids to supercompensate muscle tissue.

These same attributes make it a worthy intraworkout drink, refueling amino acid stores during exhaustive sessions. Post-workout, another shake will help replace protein molecules in damaged muscle tissue to kick-start the rebuilding process.

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Each serving of Iso100 gives you 25g of protein, with 5.5g of branched-chain amino acids (BCAAs). Furthermore, these performance-boosting nutrients are provided in a shake with only 110 calories, 2g of carbs, 1g of sugar, no fat, and no lactose.

As with all of Dymatize’s proteins and powdered supplements, this one carries the Informed Choice certification, meaning all ingredients and final products are rigorously tested to ensure that

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PROTEIN’S PARTNER

The new compound Velositol enhances the effects of protein. Translation: greater muscle growth.

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NOT SO

> The final

complexes in our two-part series will aid gains in strength and athleticism.

BY JON-ERIK KAWAMOTO, C.S.C.S. PHOTOGRAPHS BY EDGAR ARTIGA

Apparel SHORTS: ASICS SHOES: APL

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MUSCLE & FITNESS / NOVEMBER 2017

Shot on location at Murder of Crows Barbell Club, Brooklyn , NY

L

PART

2

AST MONTH WE provided the road map for constructing your own complexes—that is, four to six exercises performed in succession using one tool, like a kettlebell, barbell, or dumbbells.

Then we outlined three barbell complexes for you to try, focusing on hypertrophy (in your upper and lower body) and then muscular endurance. To round out Part 2 of our complexfocused feature, we give you two more complexes to try—one aimed at building strength and one for improving your athletic prowess. If you followed along last month, at this point you: a) should be used to performing multijoint movements with no rest in between, and b) can maintain perfect form as you reach the brink of complete exhaustion. Which is a good thing because these final two complexes are no cakewalk. For starters, the rep count will be lower for the strength routine, meaning the weight will be heavier. There’s a reason most powerlifters rest upwards of three minutes after a heavy set of squats or deadlifts, so be prepared to feel fried after just one or two rounds. As for the second complex, all the moves are dynamic. You won’t just be squatting—you’ll be doing jump squats. And forget upright rows.

Instead, you’ll be performing full-on clean high pulls. The point is, workout No. 2 will demand some serious focus and stamina. But, in the end, neither of these is too complex, just difficult. So, are you ready?

NOVEMBER 2017 / MUSCLE & FITNESS

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BA R B E L L COM PL E X E S: PA RT 2

STRENGTH Do 5 rounds, resting 90 seconds between rounds.

COMPLEX 4 EXERCISE

REPS

1A.

6

1B. POWER CLEAN

5

1C.

5

1D. SPLIT SQUAT

6 PER LEG

WEAKEST LINK The weight doesnâ&#x20AC;&#x2122;t change, so select the load based on your weakest lift. Chances are you can row a lot more than you can push press.

1B POWER CLEAN

1A PENDLAY ROW

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MUSCLE & FITNESS / NOVEMBER 2017

FLOW STATE

1C

Feel free to sub in moves similar to the ones you see here.

Just make sure that the order allows for a smooth transition.

1D

LIT UAT

NOVEMBER 2017 / MUSCLE & FITNESS

103

BA R B E L L COM PL E X E S: PA RT 2

2A

BACK-LOADED JUMP SQUAT

GOT HOPS? For the jump squat, youâ&#x20AC;&#x2122;re not trying to set a vertical jump record. Rather, focus on landing softly and being rhythmic.

ATHLETICISM Do 5 rounds, resting 90 seconds between rounds.

COMPLEX 5 EXERCISE

REPS

2A.

8

2B. POWER JERK

5

2C.

3

2D. CLEAN HIGH PULL

5

2E.

8

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MUSCLE & FITNESS / NOVEMBER 2017

2B POWER JERK

2C HANG CLEAN

2DEAN

GH PULL

DRIVE, BABY, DRIVE Once the bar is at hip level for the hang clean, drive your hips forward as hard as you can. Then pull the weight up.

2EMANIAN ADLIFT

NOVEMBER 2017 / MUSCLE & FITNESS

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Adhering to a >carb-stingy diet? With these Thanksgiving dishes your holiday can be a feast instead of a famine.

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Beet Curry

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Mushroom Gravy

NOVEMBER 2017 / MUSCLE & FITNESS

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M

Food & prop styling by Roscoe Betsill

T H A N K S G I V I NG F E A ST

POACHED TURKEY WITH MUSHROOM GRAVY S E RVE S 6

Not only does poaching the bird keep it moist, but it’s pretty hands-off. And since no festive feast should be without gravy, here’s one that will bathe your bird in savory goodness while still being waistline-friendly.

TURKEY 2½ lbs boneless, skinless turkey breast 1 medium onion, halved 1 medium carrot, cut into thirds 1 celery stalk, cut into quarters 2 garlic cloves, smashed 3 sprigs thyme ½ lemon, sliced ½ tsp salt 1 tsp whole peppercorns GRAVY 1 tbsp unsalted butter 4 cups chopped cremini mushrooms 2 shallots, chopped 2 garlic cloves, minced ½ tsp salt ½ cup dry white wine 2 tbsp cornstarch 1½ cups low-sodium vegetable or chicken broth 1 tbsp fresh thyme ¼ tsp black pepper 1. To poach turkey, place breasts, onion, carrot, celery, garlic, thyme, lemon, salt, and peppercorns in a large saucepan.

Add enough water to completely cover turkey by at least 1 inch. Bring water to a very slight simmer with just a few

bubbles breaking the surface and cook, partially covered, for 20 minutes, or until meat is cooked through and an instant-read thermometer inserted into the thickest part of the meat registers 165°F. Adjust heat as needed during cooking to maintain the slight simmer and skim off any foam that forms on the surface of the water.

2. To make gravy, melt butter in mediumsize saucepan over medium heat. Add mushrooms, shallots, garlic, and salt; cook until mushrooms have softened, about 5 minutes. Add wine, raise heat to medium-high, and boil until liquid has reduced by half, about 3 minutes.

3. In a small bowl, whisk cornstarch, 1 tbsp at a time, into ½ cup of broth.

Add remaining broth, thyme, and pepper to pan with mushrooms. Return to a boil, then stir in the cornstarchbroth mixture. Simmer until thickened, 6 to 8 minutes.

4. Slice turkey and place on a serving platter. Serve with a bowl of gravy.

THE MACROS

261

47g

5g

3g

CALORIES

PROTEIN

CARBS

FAT

BEET CURRY S E RVE S 6

Sweet beets swathed in a rich curry sauce—this is sure to become the hit of the holiday table. It’s also the ultimate make-ahead dish, as the flavor gets only better after a day or two of lingering in the fridge.

1 1 ½ 2 3 1 1½ 1 1 ½ ½ ¼ 1¼ 2 2

tbsp coconut or canola oil yellow onion, chopped tsp salt lb beets (about 8 medium-size), peeled and cut into ¼-inch cubes garlic cloves, chopped tbsp chopped ginger tsp ground coriander tsp turmeric tsp cumin tsp cinnamon tsp cayenne powder tsp black pepper cups full-fat coconut milk tbsp rice vinegar or cider vinegar tsp sugar

1. In a large saucepan, heat oil over medium heat. Add onion and salt; cook until softened and beginning to brown, about 6 minutes. Add beets, garlic, and ginger; cook 3 minutes. Stir in spices and heat 30 seconds.

2. Add coconut milk, vinegar, and sugar to pan. Bring to a boil, then reduce heat to low and cover; simmer until beets are tender, about 25 minutes, stirring occasionally.

THE MACROS

192

4g

19g

13g

CALORIES

PROTEIN

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

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T H A N K S G I V I NG F E A ST

GREEN BEAN SLAW S E RVE S 6

Let’s face it: The T-day staple green bean casserole is a sodium tsunami and gut-busting calorie load. Instead, serve up this healthy slaw featuring a plethora of vegetables and a dressing. ½ cup thinly sliced red onion 1 lb green beans or haricots verts, ends trimmed 2 medium carrots, peeled and julienned 2 medium parsnips, peeled and julienned 1 red bell pepper, thinly sliced ¼ cup extra-virgin olive oil 2 tbsp cider vinegar or white wine vinegar ¼ cup hazelnuts 2 tsp lemon zest 2 tsp Dijon mustard 1 garlic clove, chopped ½ tsp salt ¼ tsp black pepper 3 hard-boiled eggs, roughly chopped ¼ cup chopped dill

MASHED BUTTERNUT S E RVE S 6

Step aside, carb-bomb mashed potatoes. This squash-based version is ready to take over as a Thanksgiving side dish must-have. The browned butter may seem like a high-flying feat, but it’s a cinch to make, and its nutty, toasty deliciousness takes any kind of mash to a whole new level.

1 ¼ 3 ¼ 1 3

large butternut squash Oil tsp salt, plus pinch for roasting tbsp unsalted butter tsp cinnamon tbsp maple syrup (optional) tbsp sliced pecans

1. Heat oven to 400°F. Slice ½ inch off bottom and top of squash, then slice in half lengthwise. Scoop out seeds; brush flesh with oil and sprinkle on pinch of salt. Place squash, cut-side down, on a baking sheet and roast until a knife can easily pierce flesh, about 45 minutes.

2. Heat butter in a heavy-bottomed (and preferably light-colored) saucepan over low heat until melted. Raise heat to medium and cook butter, stirring and 110

scraping the bottom often with a rubber spatula, until it foams and smells nutty and the color turns golden-brown. Do not let butter turn a dark brown, which means it has burned. Take pan off heat and immediately transfer butter and any browned solids to a heat-proof bowl to cool.

3. Scrape flesh of squash into a bowl and add browned butter, cinnamon, and ¼ tsp salt. Mash together.

4. Place squash in serving dish and drizzle on maple syrup, if desired, and scatter on pecans.

MUSCLE & FITNESS / NOVEMBER 2017

THE MACROS

158

2g

22g

8g

CALORIES

PROTEIN

CARBS

FAT

1. In a bowl, cover red onion with cold water and chill for at least 30 minutes; drain. This takes some of the bite out of eating raw onion.

2. In a large pot of boiling salted water, cook beans until tender, about 2 minutes. Immediately place beans in a pot of ice water to halt cooking process. Drain and place in a large bowl along with onion, carrots, parsnips, and red pepper.

3. To make dressing, place olive oil, vinegar, hazelnuts, lemon zest, mustard, garlic, salt, and pepper in a blender and blend until just slightly chunky. Blend in water, 1 tbsp at a time, if needed to help with blending and to reach desired consistency. Toss dressing with vegetables and then gently stir in eggs and dill.

THE MACROS

216

5g

CALORIES

PROTEIN

19g

14g

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

111

T H A N K S G I V I NG F E A ST

CAULIFLOWER SAUSAGE STUFFING S E RVE S 6

Turkey might be the signature dish, but the sides are the stars of a Thanksgiving feast— especially the stuffing. But praise-worthy stuffing need not be made with high-carb bread.

Here, plenty of vegetables and turkey sausage make up the missing bulk and give you a stuffing that blows away the sad, out-of-a-box options.

2 ¾ 1 2 2 ½ 5 2 2 ½ 2 2 ¼ ¼ ½ ¼ ¼

tbsp unsalted butter lb turkey or pork sausage yellow onion, chopped large carrots, chopped celery stalks, sliced tsp salt cups chopped cauliflower florets cups sliced cremini mushrooms garlic cloves, chopped cup chopped parsley tbsp chopped fresh rosemary tbsp fresh thyme tsp red chili flakes tsp black pepper cup hard cider cup grated Parmesan cup chopped walnuts

1. In a large skillet over medium heat, melt butter. Remove sausage from casing and add it to pan along with onion, carrots, celery, and salt.

Cook 6 minutes, stirring occasionally and breaking up sausage. Stir in cauliflower, mushrooms, and garlic; cook until cauliflower has softened, about 6 minutes more.

2. Stir in parsley, rosemary, thyme, chili flakes, and black pepper. Pour in cider, raise heat to medium-high, and boil until liquid has absorbed, about 4 minutes. Add Parmesan.

3. Place stuffing in serving dish and sprinkle on walnuts.

THE MACROS

16g PROTEIN

11g

13g

CARBS

FAT

MUSCLE & FITNESS / NOVEMBER 2017

BEETS

Studies suggest that the naturally occurring nitrates in beets help vasodilate (widen) blood vessels. This increases blood flow to working muscles, allowing them to work more efficiently.

TURKEY BREAST

Each 3-ounce serving delivers 20 grams of protein and a measly gram of fat. So gobble it up without the restraint that you should show for Mom’s pecan pie.

BUTTERNUT SQUASH

This has a stellar source of beta-carotene, a nutrient that is converted in the body to vitamin A to help keep your immune system revving strong.

CAULIFLOWER

These ghostly florets are jam-packed with vitamin C, which research shows can help keep your blood pressure numbers from boiling over.

GETTY (6)

112

219 CALORIES

CREAM OF THE CROP

These Thanksgiving-worthy superfoods can help make any holiday feast work for your health—not against it.

CHOCOLATE PUMPKIN PIE PUDDING S E RVE S 6

Most T-day desserts are loaded with many calories and so much sugar that you’ll be walking away from the table feeling stuffed—and not in a good way. Instead, finish off a festive meal with this healthy, protein-packed riff on ye olde pumpkin pie. If serving this to a hungry crowd, simply double up on the ingredients.

2 cups plain 2% Greek or Skyr yogurt 1 cup canned pumpkin puree (not pumpkin pie filling) 2 scoops chocolate protein powder 2 tbsp chocolate nut butter, such as Justin’s or Nuttzo 2 tbsp maple syrup (optional) 2 tsp pumpkin pie spice 2 tsp orange zest 1 tsp vanilla extract ¼ tsp salt

GREEN BEANS

Give thanks to the fact that this vegetable is a good source of vitamin K, an essential nutrient shown to slash the risk of succumbing to heart disease.

1. In a blender, blend together all ingredients. Chill mixture for at least 2 hours.

2. To serve, place pudding in serving bowls and garnish as you like.

THE MACROS

186

19g

13g

6g

CALORIES

PROTEIN

CARBS

FAT

WALNUTS

Sprinkle them on holiday mashes, salads, slaws, and desserts for a shot of heart-healthy omega-3 fatty acids.

NOVEMBER 2017 / MUSCLE & FITNESS

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114

MUSCLE & FITNESS / NOVEMBER 2017

GET

G N I F & M !

E G U H

PART 1

ng on i t t u p t bou a s u g ht o i i e r e d s n e e p ’r > Imf yaosus, you needutgohs“Mass.”S O N , P H . D . g throP R O G R A M B Y P A T D A V I D n i t t u g /// UTMAN we e k s REW G PHOT

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BY AN AR AR Y EDG B S H OGRAP

NOVEMBER 2017 / MUSCLE & FITNESS

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T

HE GO-TO BULK-UP dd ce at.

esults. ud s al of n an C ditioning found hat p io ed training—implem nting var us training phases in e program—had a greater effec n performance improvements ompared with programs that applied no variance.

And that’s what Pat Davidson, Ph.D., had in mind when he developed Mass, a 16-week periodized program that trains all your energy systems, or pathways. “If you don’t train a particular pathway, it won’t develop,” says Davidson, a New York City–based personal trainer.

Just one underdeveloped pathway can lead to diminished strength, lackluster conditioning, and less muscle mass.

Davidson’s Mass regimen, which he’s adapted to an eight-week program for M&F, targets one pathway per workout and requires balls-to-the-wall intensity from start to finish—but it’s worth it. “If you complete this program, you’re going to put on muscle mass and get a lot stronger,” he says. “You’ll also be a grittier, more confident person.”

Follow this protocol for the back squat and bench press:

SET 1: 65% OF ONE-REP MAX (1RM) SET 2: 70% SET 3: 75% SET 4: 70% 116

SET 5: 65% SET 6: 70% SET 7: 75% SET 8: 70% SET 9: 65%

MUSCLE & FITNESS / NOVEMBER 2017

W DUMBBELL CURL Stand tall with a dumbbell in each hand, palms facing each other. Curl the weight up, rotating your hands inward so that your palms are facing up at the apex of the movement. Hold for 1 second.

SEATED OVERHEAD DUMBBELL PRESS X Sit down with a dumbbell in each hand, resting on your shoulders. Tense your core and then drive the weight directly overhead until your arms are fully locked out. Lower them back down slowly.

Shot on location at Matrix Fitness Club, Astoria , NY

GROOMING BY CHRISTIE CAIOLA

DAY 1 : P E R C E N TAG E C H A R T

S SEATED CABLE ROW Attach any implement you like—a V-handle, straight bar (as shown), or rope—to a cable and then row it to your chest, just below your nipples. These should be explosive, forceful reps with a slow and controlled lowering phase.

DAY 1 : T R A I N I N G E X P L A I N E D

STARING DOWN THE BARREL OF A .45 TA R G E T

WORK CAPACITY: Davidson named this specific protocol “Staring Down the Barrel of a .45,” since you’ll be completing 45 total repetitions for the first two lifts, resting 45 seconds between sets. This combination of high volume with minimal rest is designed to increase your work capacity and trigger a huge hormonal response.

“The moderate load combined with the short rest periods is going to create a lot of metabolic stress,” Davidson explains. “The person should get a pretty significant growth hormone response, which should last up to 72 hours post-lift. This increases your potential to build muscle and burn off some fat.”

HOW TO DO IT

DIRECTIONS: Perform exercises marked A, B, and C back-toback-to-back, resting only after the last exercise is complete.

EXERCISE

SETS

REPS

REST

9 BENCH PRESS

9

5

45 SEC.

10

45 SEC.

3 SEATED OVERHEAD DB PRESS

3

1A.

3

1B. TRICEPS PUSHDOWN

3

1C.

3

10

NOVEMBER 2017 / MUSCLE & FITNESS

-

117

G E T M&F-I NG H UG E

DAY 2 : T R A I N I N G E X P L A I N E D

THE DESCENT INTO HELL TA R G E T

STRENGTH: Davidson uses Triphasic training, a lifting protocol, invented by strength coach Cal Dietz, that breaks down each lift into the lowering (eccentric), static (isometric), and lifting (concentric) phase. You’ll focus on just the eccentric, as “an eccentric tempo puts your muscle fibers under tension for longer, which should lead to a greater adaptive response and can help your muscles grow four times as fast,” Davidson says.

THE TAKEAWAY: The more overall fibers you recruit, the greater your potential for overall strength.

HOW TO DO IT

DIRECTIONS: For the first two main lifts, use 80% of your one-rep max.

For the accessory work, complete exercises marked A, B, and C backto-back-to-back, resting only after the last exercise is complete.

EXERCISE

SETS

REPS

TEMPO*

REST

2

6-0-0

120 SEC.

5 INCLINE BENCH PRESS

5

1A.

3

1B. PUSHUP

3

1C.

3

2A. BARBELL CURL

3

2B.

3

2C. BENTOVER REAR-DELT FLYE

3

10

3-0-3

-

10

-

-

-

-

-

45 SEC.

10

*

For the tempo: The first number is the lowering phase of the lift, the second is the pause (in this case there is none), and the third is the up portion.

118

MUSCLE & FITNESS / NOVEMBER 2017

W BENTOVER REAR-DELT FLYE With a dumbbell in each hand, hinge at your hips until your torso is practically parallel to the floor. Squeeze your shoulder blades together and drive your elbows back toward the ceiling.

INCLINE BENCH PRESS X Grasp a barbell with a wide grip and unrack it. Lower it to the middle of your chest and then press the weight back up, driving through your feet.

REVERSE DUMBBELL LUNGE T Hold a dumbbell in a goblet position (as shown below) and tense your core.

Keeping your back straight, lunge backward with one leg until your front thigh is parallel to the ground and your back knee is almost touching the floor.

DAY 3 : T R A I N I N G E X P L A I N E D

FILTHY 15 TA R G E T

HYPERTROPHY: This day is all about building muscle through time under tension (TUT), which is achieved with a high rep count. Unlike the other three days, you’ll have a little more time to rest between sets and supersets, but you should be reaching failure at 15 reps for every set. “It’s still a pretty decent load if you really are pushing yourself hard,” Davidson says.

EXERCISE

SETS

REPS

REST

3 BENCH PRESS

3

1A.

3

1B. BENTOVER DUMBBELL ROW

3

2A.

3

2B. TRICEPS ROPE PUSHDOWN

3

2C.

3

15

150 SEC. -

15

45 SEC. -

15

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G E T M&F-I NG H UG E

DAY 4 : T R A I N I N G E X P L A I N E D

CAJUN QUICK BURNER TA R G E T

CONDITIONING: Performing three full-body exercises as a circuit taxes your major muscles, sends your heart rate soaring, and improves your efficiency in each movement.

“Because the volume is reduced by about 50% compared with Day 1, it’s not as stressful on the system,” Davidson says. “It just feels that way, because while you’re doing it, it’s just vicious—this workout will kick you in the dick every time you do it.”

HOW TO DO IT

DIRECTIONS: Complete all

three exercises as a circuit. The goal is to get 15 reps per move and to do the reps within 30 seconds—if you get 15 before the 30-second window is over, stop. Rest 30 seconds between exercises, then 2 minutes between rounds.

EXERCISE

SETS

1A.

4

1B. BENCH

4

1C.

*

4

WALKING**

1

REPS

S BARBELL BACK SQUAT Hold a barbell with about a shoulderwidth grip so it’s resting on your traps.

Descend into a squat, as low as you can go, while keeping your chest up, then explode back up.

BARBELL BENCH PRESS T Lie back on a bench with your feet firmly planted on the ground and a slight arch in your back. Lower the bar to your chest, keeping tension in your lats (like a spring), then push it back up.

REST

15

30 SEC.

-

20 MIN.

*You can do either front or back squat.

Set the incline of a treadmill to 15% and ** walk at a pace between 2.5 and 3 miles per hour.

Davidson is an exercise scientist, a former associate professor at Springfield College, and an NYC-based personal trainer. To purchase the unadulterated version of Mass, visit rebel-performance.com.

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Î

BARBELL DEADLIFT Stand close enough to a barbell so that your shins are touching it, with your feet at shoulder width. Grip the bar so that your hands are just outside your thighs. Pull the bar up, dragging it against your legs and keeping your back straight, until your hips are fully locked out. /

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OF

GAINS

>

C /

TRIPHASIC EXPLAINED What It Is

Why It Works

6 -W E E K

TRIPHASIC PLAN Follow this six-week program and reap the benefits of Triphasic training.

DIRECTIONS: Each phase is two weeks, so the percentages (marked “%”) represent the amount you should lift for that week.

(Read: Week 1/Week 2.) While the exercises, sets, and reps don’t change much, the tempo does. So refer to the tempo column and stick to a oneMississippi count per second. For accessory work, choose from one of the many work templates that we outline below and tack it on after the main work.

How It Works

ECCENTRIC How to Use It

TRIPHASIC TEMPO EXPLAINED

Dietz normally starts with the eccentric block. It’s the most taxing of the three since you’re under a heavy load for an extended period of time. The outcome, though, is drastic changes of the musculature of the lifter by strengthening the joints and tendons. During this block, be sure to focus on form. Lower yourself down with a substantial amount of weight. Once at the bottom of the lift, drive it back up. After completing this block, your muscles and tendons will be ready to take on the blocks that follow.

W E E K S 1–2

E C C E N T R I C P H A S E D AY 1 EXERCISE

SETS

REPS

TEMPO

%

3

6/0/0/0

82/85

4 BENCH PRESS

4 4

/

Shot on location at Clutch Bodyshop, Los Angeles , CA

BACK SQUAT

G R O O M I N G B Y N ATA L I E M A L C H E V

E C C E N T R I C P H A S E D AY 2 EXERCISE

SETS

REPS

E C C E N T R I C P H A S E D AY 3 TEMPO

%

EXERCISE

SETS

REPS

TEMPO

%

3

9/0/0/0

75/77.5

4 BENCH PRESS

3

1, 1

0/0/0/20

90/92

BENCH PRESS

4 4

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ISOMETRIC

The next block you’ll perform is the isometric phase. Here, the focus is on holding the lift in your weakest position before completing the lift. If you have trouble lifting the weight off the floor for the deadlift, you’ll pause at shin level. If you have trouble with the lockout, then hold the weight right above the knees. This phase will help you overcome sticking points by strengthening the muscles needed to lift the weight in that particular position.

WEEKS 3–4

I S O M E T R I C P H A S E D AY 1 EXERCISE

SETS

I S O M E T R I C P H A S E D AY 2

REPS

TEMPO

%

3

0/6/0/0

82/85

EXERCISE

SETS

REPS

TEMPO

3

1, 1

0/0/0/20

%

4 BENCH PRESS

4 4

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MUSCLE & FITNESS / NOVEMBER 2017

BENCH PRESS

92/95

T R I PH A SIC T R A I N I NG

W ROMANIAN DEADLIFT

CONCENTRIC

Triphasic concludes with the concentric block, in which the lifter performs the rep as forcefully as possible, again, in his weakest position. If you are the type of lifter who gets pinned at the bottom of your bench press, then you would push halfway up, pull the bar back down and almost touch your chest, push halfway up again, then back down, and conclude with a full concentric rep to the top. That’s one set.

BENCH PRESS X

WEEKS 5–6

C O N C E N T R I C P H A S E D AY 1 EXERCISE

SETS

REPS

TEMPO

%

3

0/0/0/0

82/85

4 BENCH PRESS

4 4

C O N C E N T R I C P H A S E D AY 2 EXERCISE

BENCH PRESS

SETS

REPS

TEMPO

%

EXERCISE

4 4

TEMPO

3

1, 1

0/0/0/20

%

95/97

SETS

REPS

TEMPO

%

3

0/0/0/0

75/77.5

4

4 BENCH PRESS

REPS

C O N C E N T R I C P H A S E D AY 3

I S O M E T R I C P H A S E D AY 3 EXERCISE

SETS

3

0/9/0/0

75/77.5

BENCH PRESS

4 4

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T R I PH A SIC T R A I N I NG

ACCESSORY WORK

While following this plan, your accessory work doesn’t have to be rigid.

Below, we outline a few templates—based on what you want to train—for you to tack on at the end of your main lifts. Follow each plan to a tee or sub in a similar exercise for any of the moves. Feel free to get creative.

ONE-ARM DB ROWS Place your same-side hand and knee on a bench; pick up a dumbbell with the other hand. Lock shoulder into place, then row dumbbell toward your side, leading with your elbow, until it passes your torso.

W LEG CURL Lie facedown on a hamstring curl machine and adjust the pad so it sits just below your calf. Squeeze your glutes and hamstrings and then curl the pad to your butt.

Slowly lower the weight back down. That’s 1 rep.

WO R KO U T S

HYPERTROPHY EXERCISE

STRENGTH

(UPPER) SETS

REPS

EXERCISE

SETS

3 LAT PULLDOWN

3

15

BENTOVER ROW

3 ONE-ARM DUMBBELL ROW

HYPERTROPHY EXERCISE

3

STRENGTH REPS

EXERCISE

3 LEG CURL

3

15

3 128

REPS

3

5

3

8

3

8

EXERCISE

(UPPER) SETS

REPS

2 PULLUP

2

AMAP

2

15

(LOWER) SETS

AT H L E T I C I S M

(UPPER)

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DEADLIFT

AT H L E T I C I S M

(LOWER) SETS

REPS

3

5

3

5

3

5

EXERCISE

(LOWER) SETS

REPS

2 GLUTE-HAM RAISE

2 2

10

INVERTED ROW S Set up a barbell so you can hang from it with arms fully extended. Squeeze your shoulder blades together and pull yourself up until your chest touches the bar. To make it harder, place your feet on a bench and raise the bar.

X GLUTE-HAM RAISE Place knees on a BOSU ball and feet on a wall. Lower yourself as slowly as you can. Push yourself back up using your hands.

SIDE LUNGE

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SWEET SIX In September, Flex Lewis won his sixth consecutive Mr. Olympia title in the 212-pound category.

THE

CHALLENGE

> Want bigger triceps? Follow six-time Mr. Olympia 212 winner FLEX LEWIS â&#x20AC;&#x2122; 500-rep routine to get there. B Y M I C H A E L B E R G , N . S . C . A . - C . P . T .

F

LEX LEWIS, THE REIGNING SIX-TIME

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T H E 500-R E P C H A L L E NG E

THE CENTURY MARK

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letting the weight stack touch down—I envision it as if I’m doing a skull crusher but standing up—and I turn out the ends of the rope at the bottom at lockout.”

After 20 reps, he switches to the V-bar pushdown, taking only about 10 seconds to switch between exercises, and gets right back into his reps. “With all five moves, I focus on the stretch just as much as I do the contraction,” Lewis says. “I’m trying to force as much blood as I can into the muscle.”

PRESSING FORTH The third exercise is a pushdown variation. (We opted for a banded pushdown to keep tension on the muscle at all times.) Lewis recommends choosing a weight (or, in this

MUSCLE & FITNESS / NOVEMBER 2017

case, resistance band) that will allow you to elicit failure at 20 reps. “On the first exercise, you pick a load that you could probably do for 25 or so reps,” Lewis says. “So you’re almost failing, but then you go to a different angle.”

Rest throughout is kept to a minimum, just long enough to go from one move to the next in between exercises. In between circuits, he’ll rest only as long as it takes his training partner to finish his round.

That doesn’t mean, however, that you shouldn’t pause midset if you need to. “If you hit failure,” he says, “you can use rest-pause, holding for just a couple of seconds to let your muscles partially recover before continuing.

O P E N E R S P R E A D : I A N S PA N I E R .

T H I S S P R E A D F R O M L E F T : P E R B E R N A L ( 3 ) ; P AV E L Y T H J A L L

“In days of old, people saw me doing these 100-rep sets for my triceps— five cable exercises that I did backto-back for 20 reps each,” Lewis says.

“I kinda became known for them.

I’d do them three to four times and then go into the rest of my regular triceps workout.”

While the exact moves involved aren’t set in stone (in fact, we switched a few around ourselves), he’d often begin with a rope pushdown, setting up a rope on one side of a cable-crossover apparatus. “I make sure my elbows are close to my body,” he says. “The form itself is not sloppy, it’s controlled, so the triceps never have the opportunity to rest. At the top, my hands come up close to my face for a longer stretch, without

V-BAR PUSHDOWN Keep your elbows close to your sides and allow them to travel slightly forward as you raise the weight.

“By the last exercise,” he adds with a devilish smirk, “your muscles are screaming when you get to 10 to 15—but you have to do 20 reps, I don’t care how long it takes.”

CLOSE-GRIP PUSHUP This hand positioning places an emphasis on your triceps versus your chest and shoulders.

ROARING ENGINE Using the short, straight bar attachment, Lewis then flips his grip for underhand pushdowns for 20 reps, followed by the final exercise in the sequence, overhead rope extensions.

“On extensions, I’m really focusing on the stretch, and I never lock out on that,” he explains. “My visualization on that last exercise is like a piston in a car, so it’s a consistent motion and speed, not too fast, not too slow, but a lot faster than the other sets because there’s so much blood in that muscle at that moment.

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See any rest time between sets? No? That’s the point.

If you must take a break, count to 10, then continue.

BANDED PUSHDOWN In order to keep tension on the muscle, don’t let your elbows fully lock out.

/

T H E 500-R E P C H A L L E NG E

CLASSIC TRICEPS WORKOUT CIRCUIT

EXERCISE

SETS

REPS

V-BAR PUSHDOWN

3-4

20

REVERSE-GRIP PUSHDOWN

3-4

20

S TA N DA R D P Y R A M I D I N G S E T S

EXERCISE

SETS

REPS

3 CLOSE-GRIP BENCH PRESS

3

10-15

3

SEATED OVERHEAD DB EXTENSION This move will hit the outer head of your triceps, ensuring complete development.

E D GA R A RT IGA; PE R B E R NA L (2)

Picture it as if you’re stretching the muscle, then punching it out.”

Just once through the gauntlet would be enough for most. Lewis, however, would continue for up to four total rounds, to the point where he could barely bend his elbows. “By the last set of rope extensions,” he says, “there’s already an ungodly amount of blood in the muscle, the fascia is screaming at its limits, the arms are swelled way beyond their normal size—and you still have a lot more triceps work to do.”

JUST THE BEGINNING Yes, it’s true: That was only his warmup. Lewis then proceeds to do three exercises performed more traditionally: three sets of 10 to 15 reps, pyramiding up the weight from set to set.

“I don’t go into the gym with a set workout or exercises in mind—I’ll mix it up,” he says. “Maybe a seated EZ-bar or dumbbell extension, a close-grip bench, a heavy pushdown, a dip machine. I’m going heavier, but I’m always getting at least 10 reps. To me, I need to have a good working set of 10. If you get to eight, you know you can force out the next two, or you have a spotter there to get that extra two.”

BATTLE READY In the months leading up to Olympia Weekend, Lewis hunkers down in what he refers to as his “base camp”—a 10,000-square-foot warehouse where he has his business offices and a private, envy-inducing 5,000-square-foot gym stocked with all the tools he needs to keep his 5'5", 230-pound off-season physique in prime condition.

“It’s not open to the public, there are no other members but me, so I have

no distractions,” he says of the iron oasis. “Here, I can focus on my job, and that is to defend the 212 title, year after year.”

In the past, Lewis has contemplated the idea of moving up to the open class, allowing his body to grow without restriction instead of whittling down so much muscle as he gets under the class weight limit. Yet, at this moment, anything beyond his attempt at an unprecedented seventh title defense in Las Vegas is firmly not on his mind.

“If my coach [Neil Hill] had his way, I’d be doing open class,” he admits. “But my focus is the 212, and 212 only. I only have eyes for that now. I only focus on the next task at hand. That approach doesn’t set you up for failure, and it doesn’t put any pressure on you. I know what I can control in the 212 class, and that is going out this year and, God willing, it goes according to plan and I defend that title.”

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5

KICK-ASS OUTDOOR WORKOUTS

BY PETER KOCH

A 136

FTER YOUR 500TH

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OBSTACLECOURSE RACING

CALORIE BURN 552 PER HOUR Get Down and Dirty Imagine running a brutal

ROCK CLIMBING

CALORIE BURN 837 PER HOUR

GET A GRIP

T

HE WHOLE WORLD MELTS AWAY WHEN YOU’RE HIGH UP on a rock face with nothing between you and the deck but 10mm of rope and your grip on the rock. And that’s what’s beautiful about rock climbing: There are no full-length mirrors and no babes to impress, it’s just you, your partner, the route, and in many cases, killer views. “I love the individual challenge,” says Kris Peters, who has made a name for himself training world-renowned rock climbers like Daniel Woods and Emily Harrington. “It’s you against the rock up there, and it’s an incredibly self-satisfying feeling when you complete something you’ve worked so hard for.” To get started, find a guide and take a class or two that’ll get you up on real rock on Day 1 and give you a feel for the sport. If it suits you, get more practice at a climbing gym and, in the process, look for a more experienced partner who’ll show you the ropes—literally.

What It Works “Climbing is a very upper-bodydominant sport,” says Peters, whose Black Mountain Training specializes in climbing- and mountaineering-specific strength.

“The three biggest muscle groups that are going to get worked are biceps, lats, and forearms.”

Pros Climb enough, and your upper body will be rock-hard. The mental focus it requires also makes it a form of meditation to some. You clear your head and work the route, and when it’s done, you’ve accomplished something incredible.

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“On outdoor rock, you’re always going to need a climbing partner and a ton of wicked expensive gear,” Peters says. Plus, access to outdoor rock is quite limited. “That’s why a lot of people go to the gym—all you need is your harness and your shoes since most gyms already have everything else you need.” Also, lots of climbers have skinny legs for a reason. And then there’s the considerable fear factor of dangling from a rope high off the ground. Try to remember that climbing is a technical sport—dependent on strong ropes that are anchored to a system that will support your fall—and not a risky one, as long as you follow safety protocols.

MUSCLE & FITNESS / NOVEMBER 2017

Pros

Cons

The “R” in OCR stands for “race,” so straight-up speed is important, but all those strength obstacles— heavy carries, wall climbs, monkey bars, and the like—tend to level the playing field for guys who do a lot of strength work. And the races are fun! “I think we were designed to run, to jump, to climb, to move, to get dirty,” Magida says. “It makes you feel like a kid again, but it also kind of makes you feel like a man at the same time.”

An OCR is more than just a test of strength, endurance, and speed; it’s a test of toughness. Crawling through mud beneath barbed wire, hefting yourself over high wooden walls, running through charged electrical wires, jumping into grimy water—you’re bound to get bruised and battered. “By the time you cross the finish line, you’re sore for days,” Magida says. While the equipment may be minimal, race entry fees often start near the triple digits.

ROAD CYCLING

CALORIE BURN 816 PER HOUR

Rule the Road What better way to explore the 2.68 million miles of paved roads in America than on a bike? The perception of elitism in roadie culture is disappearing. “Nowadays, you finish the ride, you high-five your buddies, you grab a beer, and you’re stoked— that’s the new norm,” says retired pro cyclist Ted King.

What It Works Leg development is a given, but King makes the case that “if you’re really pumping your bike in a sprint, there’s plenty of upper body to be done.” Sprints, however, last only a matter of seconds.

Pros For one, you can cover a lot more ground on a road bike. Also, according to King: “You can do a ton of work in a one-hour ride—you can sprint or do endurance—and that’s going to be much more efficient than a one-hour run” that would leave your body wasted for days.

Cons For one, traffic is dangerous. Then “you have to get over the fact that you’ve got to wear spandex and shave your legs,” King says. Also, cycling gear isn’t cheap. Plan to spend at least $1,000 on a solid entry-level steed. /

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TRAIL RUNNING

CALORIE BURN 735 PER HOUR

W

HEN POUNDING PAVEMENT STARTS TO GRIND ON your nerves and joints, it’s time to lose yourself on the local trails.

Exploring wilderness on your own two feet is “very raw and very natural, and that’s what inspires me,” says pro trail runner Max King.

Plus, it’s more of a full-body workout than the treadmill could ever hope to be. “Outside, you’ve got undulating trails, you’ve got hills, you’ve got uneven terrain and uneven footing,” King says, “so trail running works those stabilizing muscles in a way that the very repetitive motion of running on a road or treadmill doesn’t. It takes that basic runner and fills him out into a more complete athlete.”

What It Works As with any kind of running, trail running is primarily going to work your lower body (quads, glutes, hamstrings, and calves). But irregular 140

terrain—riddled with roots, rocks, and other obstacles—and softer surfaces require you to use more stabilizer muscles and connective tissue and engage your core muscles.

MUSCLE & FITNESS / NOVEMBER 2017

almost everywhere, from rugged mountain ranges to local city parks, but seeking them out takes time and effort. Also, King points out, “it’s still just running.” There’s enough lowerbody work to beef up your legs, but you’re still not hitting your upper body much. King supplements trail runs with core work, upper-body weight training, and rock climbing.

And if you really don’t like running, you probably won’t like it anymore in the boonies.

M I C H A E L O V E R B E C K / S T O C K S Y; O F F S E T

BLAZE A TRAIL

MOUNTAIN BIKING

CALORIE BURN 694 PER HOUR

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The new > docudrama The

Long Road Home chronicles the story of the Armyâ&#x20AC;&#x2122;s First Cavalry Division.

BY JEFF TOMKO

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T H E L ONG ROA D HOM E

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MUSCLE & FITNESS / NOVEMBER 2017

rep out 50 front raises with each arm to simulate what it’s like to carry a rifle all day. That would be followed by a 300-meter sprint and then 10 burpees, for five rounds.

W

ORKOUT 2 SIMULATED

what it was like to carry a wounded soldier to safety.

Holding a 10-pound dumbbell in one hand, each actor would then perform a 1,600-meter fireman’s carry with another castmate. Dropping the dumbbell— or your partner for that matter— would result in a 10-burpee penalty.

“My lower back was starting to hurt because, you know, we were carrying a certain amount of weight, and we were maintaining a ready position with our weapons and running up and down stairs and keeping a watchful eye. It’s real easy to keep tension in the wrong areas,” says actor Jeremy Sisto, who portrays Sgt. Robert Miltenberger, a soldier on the verge of

O P E N E R & T H I S S P R E A D : N A T I O N A L G E O G R A P H I C / VA N R E D I N ( 4 )

I

T WOULD BE CLICHÉ TO SAY THAT THE CAST OF

The Long Road Home went into production as a group of actors and came out as a group of actors portraying a group of soldiers.

During this filming, though, under the guidance of an advisory group composed of Army Rangers and several of the heroic survivors of 2004’s deadly Sadr City ambush, this group of actors came out of this experience locked and loaded in their determination to honor the brave soldiers they portrayed.

The Long Road Home, an eight-hour feet from him most of the time. But war docudrama on National Geoafter getting to know the veteran and graphic based on the acclaimed book what he and his team had endured, it

by ABC News correspondent Martha made it that much more important to Raddatz, chronicles the story of the nail the story. “I can speak for myself Army’s First Cavalry Division at a and some of these other actors pretty critical moment in Iraq. Made up confidently when I say we would have primarily of recently arrived soldiers literally bled and hurt ourselves to who had never seen battle before, make sure that this story was told as the squad was on what it thought well as it could possibly be,” Beavers was going to be a routine peacekeepsays. “It became really personal and a ing mission through the slums of matter of passion for us very quickly, Sadr City, Iraq, on April 4, 2004. It and that bonded us, and that transturned out to be an ambush, forcing lates to the series as well.” the group—which was both poorly Bloodshed wasn’t a prerequisite for equipped for battle and now being the actors—dodging simulated sniper used as bait to bring more soldiers fire, courtesy of former Army Rangers into combat—and its brothers toand show consultants Mike Baumgarward near-certain death in a firefight ten and Jariko Denman, however, that seemed like it would never end. was part of the cast’s indoctrination “I’m re-creating the worst day of into urban warfare training. “It was some of these guys’ lives right in front eye-opening to see just how quickly of them, and they’re patting me on one single person could just run the back and thanking me for workcircles around you through a city enviing so hard to tell this story right,” ronment. It was humbling,” says actor says actor Jon Beavers, who plays Sgt. Noel Fisher, who plays Pfc. Young.

Eric Bourquin in the series.

The pair was tasked with taking a Sgt. Yihjyh “Eddie” L. Chen, who was shot through the lungs and heart, group of actors, some of whom had was the first of eight soldiers to die never even picked up a weapon, and on that day. Sixty-five soldiers were getting them military-ready with wounded in the attack, including a consolidated three-week Army Pfc. Tomas Young, a soldier who basic-training crash course. “We jumped at the chance to serve his needed these actors to be able to country following the 9/11 attacks. move, manipulate a weapons system, On just his fourth day in Iraq, he was then to act like infantrymen—move shot and paralyzed while lying in an their head, their body, their step,” says open Light Medium Tactical Vehicle, Baumgarten. “And we needed them or LMTV, going through Sadr City. to do it reflexively so they could just Young passed away in 2014. focus on acting and didn’t need us to As Bourquin, Beavers, whose most step in every few minutes to manipunotable role prior was as the star of late and adjust them.” the Nickelodeon series The Fresh Beat For three weeks in the brutal Band, found the role both inspiring Texas heat—in full military gear and intimidating, especially considerwhile wearing a 25-pound weight ing his character was standing a few vest—Baumgarten had the actors

HOLY SHIT, DON’T LOOK NOW, BUT WE’RE KIND OF BEHAVING LIKE SOLDIERS.

CLOCKWISE FROM TOP LEFT: Jeremy Sisto portrays Sgt. Robert Miltenberger; the squad on watch; Jon Beavers (right) alongside Sgt. Eric Bourquin.

retirement who has been stop-lossed for this deployment, certain he was destined to die on the mission.

As for Bourquin, watching the actors go through their own basic training jogged memories of his first encounter—a scared, skinny, and shaved-headed kid when he went through basic training—his first of three. Now discharged from the Army, Bourquin has a new mission: spending as much time as possible with his family. His role on set was to help the actors handle their weapons and to act, well, soldierlike.

“It’s gotta be hard for them to portray someone who’s still got the ability to call you up and be like, ‘Yo, dude,’ ” Bourquin says. “I can understand the amount of heart they put into portraying these guys the best they could. I know Jeremy was able to meet with Robert. Unfortunately, Noel wasn’t able to [meet with Young]. I was present the day Young was hit in the back of the truck. It

was the same day that Eddie Chen died. It was a crazy experience.”

For Fisher, perhaps best known as Mickey Milkovich in the Showtime hit Shameless, one of the biggest culture shocks was the size of Fort Hood. “It’s massive,” says Fisher. “It’s like a little miniature city.” He did not know the story of Young at first, so his research involved watching the documentary Body of War, based on the life of Young. “I was floored—it was really powerful,” he says.

“What Mike [Baumgarten] wanted to press home was how we were to operate and move in a city environment,” adds Fisher, whose previous military role was in 2011’s Battle Los Angeles.

“One guy can’t cover everything, so the big part was moving as a team and as a platoon within urban environments where everybody’s responsible for a certain kind of area, and they’re tasked with covering it. That’s what we found made it so hard—everything is a potential threat.”

Day by day, in tiny increments, the cast began evolving as a unit—walking better, knowing their surroundings, and operating as a team, just like the First Cavalry. “[It was like] ‘Holy shit, don’t look now, but we’re kind of behaving like soldiers,’ ” Beavers says.

Even the advisers were impressed.

“They went from not being able to walk with a rifle in their hands— any object in their hands—fluidly,” Baumgarten says, “to having days in which I had nothing to do because these dudes executed so well. I was incredibly proud of them.”

Bourquin’s reaction to the series— and the cast—was equally emotional: “It made me cry, as well as my buddies cry. It was very emotionally moving. I was blown away. There’s no doubt about it. There’s so much heart and effort put into trying to re-create these characters and bring these guys to life. And these guys just knocked it out of the park.”

After filming, the cast dispersed and went on with their normal routines.

Sisto began filming in Vancouver.

Beavers traveled to Barcelona, while Fisher was in Boston. But the bond created through this project seems certain to stick.

“By the end,” says Beavers, “when this was all done, [co-star Michael Kelly] told us: ‘This is the kind of cast where if two or three or six of us find out we’re in the same city at the same time, you don’t make an excuse—you drop what you’re doing and show up for at least one beer.’ That’s how special this became.”

WATCH The Long Road Home premieres Tuesday, Nov. 7, at 9 p.m. ET on National Geographic.

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ROCK IT LIKE

ROCHA > London-based physique champion

FRANCISCO ROCHA is pushing 40, but he

looks better than he did at 20. Here are his tips for creating an essentially ageless body. B Y J O H N P L U M M E R / / / P H O T O G R A P H S B Y S I M O N H O W A R D

F

R ANCISCO ROCHA WAS BORN IN SALVADOR, BR A ZIL ,

but now lives in London. He began boxing in his teens and then moved into bodybuilding. At 38, Rocha says his physique looks better than ever. “The key moment came five years ago when I competed for the first time,” he says. “I had moved to the U.K. and wanted to see how far I could push my body. I tried classic bodybuilding, but my best result was third. Then I tried men’s physique and won the London and South-East Championships. I’ve won eight competitions.”

Two years ago, Rocha won the British masters division, which is reserved for competitors age 35 and over. “This year I thought it would be fun to see how I could do in the open category against younger guys. So far I’ve won two shows. I think I will look better at 40 than I did at 20.”

Here’s how he has made it happen, in his own words.

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F R A NC I S CO RO C H A

for 01 Train longevity.

“Don’t lift with your ego” is a cliché, but it’s perhaps the greatest lesson I’ve learned. I have managed to avoid serious injuries for the past 10 years, which is not something many guys in their late 30s can say. I believe this is mainly because I don’t go too heavy.

So if you want to keep improving with age, don’t just keep increasing the load. It’s far better to increase the intensity of your training by doing different techniques, such as trisets, giant sets, dropsets, peak contraction, and pre-exhaustion. Strict form and full range of movement on every rep also help prevent injury.

make 02 Don’t excuses.

Many people say it’s easy for me to stay in shape because I’m a personal trainer and I “spend all day in the gym.” What they don’t realize is that long before I started working in one. I got a degree in business management, a master’s in marketing, and I spent 12 years doing an office job. I was a financial manager at a construction company. So I know how to fit in workouts and manage my diet around a 9-to-5 life.

be chest03 Don’t obsessed.

When I started training, I smashed my pecs twice a week because I thought a big chest was impressive. My first chest session was always at the start of the week, on Monday, when I was fresh. Over time my physique became too chest-dominant. k

but with very high volume to keep it full, and I concentrate more on improving my weak points.

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04 Cover your back.

Over the years I’ve become more aware of the impact of a well-built back. As with many guys, when I started training, I prioritized my chest and also went crazy on my arms and shoulders. But I didn’t think too much about my back, perhaps because I couldn’t see it in the mirror. This was foolish, though.

It’s a large muscle group that isn’t easy to train. You need to plan workouts that hit it from every angle to develop width and thickness—things like pullups, seated cable rows, dumbbell rows, lat pulldowns, and deadlifts.

06 Get to the core.

your 05 Raise shoulder game.

Most guys start their shoulder routines with a press, perhaps because they can go heavier on this big compound move when they’re fresh. Try starting with some raises instead. Do front-, side-, and rear-delt raises. And don’t just do dumbbell lateral raises for side delts—throw in some cable machine side raises, too, and perhaps

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07 Use fasted cardio.

Rocha began competing five years ago. He has won eight physique titles.

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F R A NC I S CO RO C H A

‘DON’T LIFT WITH YOUR EGO’ IS PERHAPS THE GREATEST LESSON I’VE LEARNED.

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MUSCLE & FITNESS / NOVEMBER 2017

at various times in the day, including straight after weights or last thing in the evening. For me, Some people complain they don’t have enough time to do cardio first thing in the morning, but if I have an early-morning client I’m prepared to do it at 4 a.m. It all comes down to how badly you want it.

neglect 08 Don’t supps.

It’s often said that solid food is better than supplements, and I don’t disagree. But I’ll be honest: I really don’t like eating clean. And when I’m trying to get lean, my food is plain and boring—as it should be.

Sometimes I struggle to eat, so Some people might say I rely on them too much, but my approach seems to be working well so far. I take supplements for almost everything my body needs, from basic protein powders and essential fatty acids to highly specific formulas for micronutrients.

09

Become your own guru.

If you earn a fortune, there’s nothing wrong with paying a coach to train you three to four times a week and send you detailed diet plans. It’s nice when all you have to worry about is showing up at the gym. But most people can’t afford this. The good news is that they can achieve the same results by educating themselves.

Over time, you will gain knowledge, and knowledge is power.

The fact that you are reading this magazine is a good sign.

your 10 Give program time.

There is so much talk about varying your workouts these days and so much impatience for results. As a result, many people don’t allow enough time to assess the results of their program. It’s pointless trying something new for two weeks and then saying it doesn’t work. In bodybuilding,

F R A N C I S C O R O C H A’ S

TRAINING SPLIT

DAY DAY DAY DAY DAY

1 2 3 4 5

Back Chest Legs Arms Shoulders and Calves DAY 6 Rest DAY 7 Repeat Day 1

R O C H A’ S

BACK WORKOUT EXERCISE

SETS

REPS

4 LAT PULLDOWN

4

15, 12, 10, 10

SINGLE-ARM DUMBBELL ROW

3

10

4 STRAIGHT-ARM LAT PULLDOWN

4

20

R O C H A’ S

ARM WORKOUT EXERCISE

ALTERNATING DUMBBELL CURL

SETS

4

REPS

10

4 HAMMER CURL

3

10

4 CABLE OVERHEAD TRICEPS PRESS (ROPE)

4

15

4 DIP

Rocha has been training since he was 16. At 38, he says he’s in the best shape of his life.

4

15

Francisco Rocha on Instagram: @summershapept

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CLOSE YOUR EYES AND REPEAT AFTER US:

I WILL GET RIPPED

Pro athletes, Hollywood stars, and fitness enthusiasts >everywhere have started turning back to history’s oldest brain

hack—HYPNOSIS—for some good old-fashioned motivation. But can a temporary trancelike state really change our habits, or have we merely been brainwashed by the latest get-fit, feel-better fad? Our correspondent investigates.

BY SCOTT CHRISTIAN

/

R

OGER CLEMENS CLUCKING LIKE A CHICKEN. Of all the many pop culture references that exist for hypnosis, that’s the one that keeps popping into my head. It’s from a scene in The Simpsons, the softball episode, in which Mr. Burns has his team of professional ringers hypnotized to improve their performance. But thanks to an inept hypnotist, Roger Clemens ends up clucking like a chicken.

My hypnotist reassures me that won’t happen to me, though.

“Hypnosis is nothing more than a deep state of relaxation with an acute focus,” says Alexandra Janelli, a hypnotherapist who owns and operates Theta Spring Hypnosis in New York City. She assures me that, rather than some sort of trance, the hypnotic state is actually more of an intense form of focus. “It’s when you stop actively listening and you just hear,” she says.

It’s in that state that you become more susceptible to suggestion—that is, more capable of behavior outside your normal comfort zone. Which is actually the whole point of hypnosis

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therapy. Of course, I’m not anywhere near that state myself. At least not yet. Instead, my mind keeps drifting, first to Roger Clemens, then to the smell of the office, which reminds me of the beauty section at Whole Foods—a bit of lavender, a bit of sage, a general earthiness.

When my mind veers too far, I try to reel it back in and focus on Janelli’s crisp yet soft voice. She’s guiding me through a series of relaxation techniques, the first of which involves visualizing a physical location, one where I can feel calm and happy. I choose a cliff overlooking the Mediterranean in southern France on a perfect summer day.

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She then tells me to concentrate on the details of the location. Is it day or night? What’s the temperature?

What are the smells? The point is to dislodge me from any thoughts of the future or the past and to instead root me squarely in the present.

From there, it’s more relaxation. She has me focus on my arms, my legs, my neck. Each time I do, she tells me to release any tension located there.

To liquefy those muscles. Given my preternatural gift for avoiding relaxation, I worry it won’t work. Surely this is a fool’s errand. But then something clicks. She tells me to visualize a warm golden ball enveloping me. Suddenly my mind stops drifting, and I can feel the tension in my neck and shoulders dissolve.

“Can you feel what your eyes are doing?”

I can’t.

“That’s how I can tell you’re in a hypnotic state,” she says. “Your eyes start ping-ponging back and forth.”

And that’s exactly what they are doing, as if I’m watching a very fast tennis match behind my eyelids.

Turns out I’m hypnotized. And if you’re wondering what brought me here to begin with, the answer’s quite simple: fitness.

By most measures I’m relatively fit.

I lift, I ride my bike, I occasionally go to yoga. But lately my motivation has begun to flag. Work happens, life happens, and suddenly the very thought of going to the gym becomes a grim existential wrestling match.

I know several people who relied on hypnosis to quit smoking. And many athletes have turned to it— Tiger Woods, for one, as well as Troy Aikman—to improve their game.

But when I heard actress Olivia Munn say that hypnosis was the sole reason she hit the gym, I was sold.

Back in the Barcalounger, Janelli takes me through two swings around the hypnotic bend. The first is a longer induction exercise, one meant to establish a behavioral shift through relaxation and positive

O P E N E R S P R E A D F RO M L E F T: G E T T Y I M AG E S ; E U G E N I O M A RO N G I U/O F F S E T; G E T T Y I M AG E S . T H I S PAG F E : G E T T Y I M AG E S

H Y PNOSI S

reinforcement—essentially, to couple a relaxed and happy state with the act of going to the gym. To do this, she speaks words of positive affirmation. “Push through all your anxiety. What you’re afraid of is totally achievable. You will be successful.

You look forward to the fitness you will get from working out.”

This is meant to replace those thick waves of existential dread with eagerness and hopeful anticipation.

Or, if you’re trying to quit smoking, it’s the reverse—replacing the positive emotion, the addiction, with some existential dread. All told, it’s a remarkably simple process. Isolate the issue, focus on relaxation, attach positive or negative feelings to the issue, and then you’re out.

The second induction is merely

ANDREW CUTRARO

THAT’S HOW I CAN TELL YOU’RE IN A HYPNOTIC STATE,” SHE SAYS. “YOUR EYES START PINGPONGING BACK AND FORTH.

an abbreviated version of the first.

Janelli instructs me to close my eyes again and focus on any remaining tension in my body. She tells me to melt back into the chair. Then it’s a few more positive words on going to the gym. “You want to be healthy, you look forward to the shape your body will be when you exercise.” All in all it’s about 30 minutes of relaxation, visualization, and positive re-

HOW TO

HYPNOTIZE YOURSELF IN 7 EASY STEPS

Want to really change your habits? Well, it’s as simple as managing your anxiety and calming your mind. Here, courtesy of Comfort Talk CEO Elvira Lang, M.D., is an easy self-hypnosis technique that will help you do just that: 1) “Whenever you feel your anxiety rise, the urge to smoke—or any behavior you’d like to counteract or do more of (such as hitting the gym)—sit down, pick a spot in front of you at eye level, and focus on it.”

2) “While keeping your eyes focused on that spot, take a gentle breath in. Feel yourself grow tall as the air streams gently into your lungs. Hold your breath for a moment and then relax, breathing out all your tension with it.”

3) “With your next breath in, gently push your feet against the floor, tensing your ankles, calves, and thighs. Become tall in your chair, hold your breath, and breathe out, focusing your eyes on the spot.”

4) “Now tense your entire body. Hold your breath for a moment and then breathe out, releasing all the tension along with your breath.”

6) “Now engage in any pleasant scenario that comes to mind—a wonderful place, a beautiful day, or just an imagined pleasant sense of floating somewhere safe and comfortable. Enjoy it with all your senses and bring to mind your goal.

Think about the positive emotion that will come from achieving it.”

5) “Keep focusing on your spot as you breathe, taking in strength and clarity with each breath in and releasing tension with each breath out. You may feel yourself swaying a little and sense your focus shifting.”

7) “You can then quickly come out of this eyes-open self-hypnosis simply by blinking your eyes. If you wish, you can always re-enter it quickly by performing the breathing steps listed above while focusing on your preferred spot.”

inforcement. Not a bad way to spend an afternoon. Of course, the question afterward is, Has my brain been hacked? Am I now a fitness-seeking machine? Honestly, I have no idea.

Other than feeling a bit looser than usual, I don’t feel any different. It’s time to pack my gym bag.

though it isn’t widely taught, recommended that it be included in the curriculum of all medical schools. As a phenomenon, however, hypnosis is considerably older.

“It’s the oldest Western conception of psychotherapy,” says David Spiegel, the associate chair of psychiatry at Stanford University and one of the leading experts on hypnosis. The form we know today dates back to the late 18th century, when a German-born physician named Franz Anton Mesmer first introduced the idea of “mesmerizing” clients with dim light and ethereal music.

But as psychotherapy evolved

H

YPNOSIS AS A MEDICALLY

sanctioned form of therapeutic practice has been around for more than half a century.

It was in 1958 that the American Medical Association officially recognized it as a legitimate treatment method and,

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throughout the 19th and early 20th centuries, hypnosis slowly shed its association with spiritualism and the occult and eventually became a clinical tool in the arsenal of such psychiatric luminaries as Sigmund Freud and Pierre Janet. It wasn’t until the emergence, however, of the Society for Clinical and Experimental Hypnosis in 1949, and then the AMA’s sanctioning of it nine years later, that hypnosis gained wider clinical acceptance.

Today, though the scientific base for hypnosis is stronger than it ever has been, much of its rise in popularity comes from its association with mindfulness, a vague term meant to describe anything that focuses your attention on the present, a fad currently in vogue among celebrities. At least that’s Spiegel’s theory for the resurgence, anyway.

Of course, while much of that mindfulness is centered on meditation—which is designed to, as Janelli describes it, “push out” or clear your mind of mental clutter—hypnosis is designed to “bring in” or process information in a way that organizes and positively utilizes that clutter.

Advances in neuroscience have also helped legitimize the practice. “We’re using techniques, like functional MRI, that make a huge difference in our ability to put people in different states and see what’s happening in their brain,” says Spiegel. However, as Peter Halligan, Ph.D., and David Oakley, Ph.D., two U.K.-based neuroscientists, write in Hypnosis and Cognitive Neuroscience: Bridging the Gap, “From a cognitive neuroscience perspective, relatively little is known about the underlying processes involved in the hypnotic state itself.”

What we do know, says Spiegel, is that it involves a heightened degree of focus brought about when two parts of your brain are working together. In other words, look at a person’s brain on an fMRI during hypnosis and those two regions will be lit up like Times Square.

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In this state, your brain becomes more malleable, and you become more open to suggestion. The most obvious example of this can be seen in hypnotism stage shows—even the kind you might find at a high school event, at which the quarterback ends up twirling like a ballerina. Despite his objections to such displays, Spiegel says, the hypnotism is real.

The trick, he explains, is in finding people in the audience who are highly hypnotizable. During any stage show, you’ll see the hypnotist bring

MUSCLE & FITNESS / NOVEMBER 2017

up 20 or so audience members. The hypnotist will then whittle the number down to one or two by performing quick induction routines, essentially a sped-up version of Janelli’s relaxation techniques, then look for things like eyes rolling up into heads or muscle catalepsy, an occurrence in which the muscles become rigid.

Janelli calls these people somnambulists, which essentially means sleepwalkers. Though only about 15% of the population is thought to be so highly hypnotizable, everyone

P E R B E R NA L ; G E T T Y I M AG E S

H Y PNOSI S

is, to some degree, hypnotizable, says Richard Barker, who largely uses his own stage act as a marketing tool for his clinical practice. You can’t be made to cluck like a chicken, but you will achieve a heightened state of focus. “If you want to work with me and be receptive, then you can and will be hypnotized,” he says. “The only real block for hypnosis is a lack of concentration.”

Part of what makes everyone hypnotizable to at least some degree is also what inspires dissension among researchers: differing opinions on what, exactly, the hypnotic state is.

Typically, hypnosis is defined as a trance state brought about by an induction procedure. Today, induction is most often a script used to speak someone into a hypnotic state—usually a series of breathing exercises done while focusing on a mental image.

But more and more, researchers are defining hypnosis as a subject’s heightened susceptibility to suggestion irrespective of whether an induction procedure was used.

Elvira Lang, M.D., a former associate professor of radiology at Harvard Medical School and the CEO of Comfort Talk, a company that uses guidance in self-hypnotic relaxation to aid in patient recovery, says that the hypnotic state can occur in all manner of situations, even by simply visiting the doctor’s office. Lang points out that medical professionals often unwittingly increase a patient’s pain by simply suggesting that a procedure will hurt. When we’re in that “zone,” our brains can change our perception of an event based purely on suggestion.

Not that we can be persuaded to do just anything, Barker explains: The brain does have a mechanism called the “critical factor,” which protects us from doing something that could cause harm or that goes against our moral beliefs, like robbing a bank.

So how does all of this get you to do something like go to the gym?

For some people, one trip to the hypnotist is enough to change their behavior forever. Spiegel sees a lot of success in dealing with anxiety: “Half the people I see for one session for something like an airplane phobia are either improved or cured.”

So if your aversion to working out is the result of anxiety—fearing the discomfort of it, or even fearing the gym itself, with all its mirrors and judging stares—it’s entirely possible that one session could fix the problem. Or one session followed up by periodic rounds of self-hypnosis.

Keep in mind, though, that for the process to succeed, there has to be a mental investment by the patient.

After all, the hypnotist only guides you toward a mental state in which you want to change that behavior.

That’s why for many patients, following up with self-hypnosis is key.

Janelli also suggests framing everything in a positive light. “Avoid what I call ‘negative self-talk,’ ” she says. “Beating yourself up over what you’re failing to achieve.” Lang fully agrees that language is essential when it comes to altering perception and behavior. “A lot of it is just changing the wording and the expectation,” she says. For my session, Janelli has me avoid platitudes like “No pain, no gain” since they allow for negativity—i.e., pain. Instead, I’m told to focus purely on the gain—which is surprisingly effective, at least in the moment. During the session I really do feel the anxiety drift away and in its place a sense of world-conquering optimism.

It’s now a month since I went through my hypnosis session. And while I haven’t achieved a Hugh Jackman level of fitness, I have noticed a measurable difference in my approach to working out.

Not only am I getting to the weight room more often, but I’m also feeling a greater sense of calm, both before going to the gym as well as during my workout. And while I do more often feel the urge to actually

get on my bike and ride there, it’s not an overpowering one. It feels like an established habit, similar to brushing my teeth. It’s just something I do because it’ll feel weird if I don’t.

Which is why hypnosis is probably best viewed as a tool to help effectuate change rather than some miracle cure that will forcefully impose it.

As Spiegel describes it, “Hypnosis is all about learning how to better manage your mind and your body.”

Of course, staying the course at the

FOR SOME PEOPLE, THE REALITY IS THAT ONE TRIP TO THE HYPNOTIST IS ENOUGH TO CHANGE THEIR BEHAVIOR FOREVER.

gym is all about forming good habits and keeping a positive outlook—and anything that can help establish those habits is worth a shot.

One recommendation if you’re thinking of trying hypnosis: Don’t let up on the homework. Because, while I have no idea how long the feel-good feelings will last, I’ve found that returning to the selfhypnosis exercise about once a week clears my mind and firmly reestablishes that positive connection.

Something I can guarantee: Either way, you won’t end up clucking like a chicken. Unless, of course, that’s what you’re going for.

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>

SHORTCUT TO STRENGTH ///

How It Works Popularized in the 1970s by U.S. weightlifting coach Carl Miller, clusters—also known as interset rest periods—break sets of strenuous, strength-spiking lifts into shorter, 158

///

more manageable bouts.

For example, instead of doing five sets of five reps using your five-rep max, you’d split each set into four clusters of two reps, with brief rests in between.

Ultimately, you’ll do more work, but it will seem easier because your body will have time to catch its breath between clusters.

Adding them to your routine is a

MUSCLE & FITNESS / NOVEMBER 2017

monotony killer during the coldweather months or when you’re searching for a training method that will jolt your muscles for three to four weeks.

Directions For cluster sets, stick to a five-rep max. For regular sets, use weight that causes you to fail one to two reps shy of the designated number.

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1

Exercise 1B: TRX Row Pull The lower you set the handles, the harder the move will be.

60 min.

CLUSTER SETS FOR A SUPERSTRONG BACK 1A) TRX W PULL Sets: 3 Reps: 10 Rest: 0 sec.

Set up the suspension trainer so that the handles are about waist height. Using an overhand grip, beginning with the arms at a 90-degree angle to the body, pull the handles up toward the shoulders while moving the arms into a W shape, then slowly return to the start position.

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1B) TRX ROW PULL Sets: 3 Reps: 10 Rest: 30 sec.

Lengthen the straps and hold the handles.

Lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor.

Brace your core and hold your body in a straight line. With palms facing your feet, row your body up.

M O D I F I E D C LU S T E R S E T 1

M O D I F I E D C LU S T E R S E T 2

2) WEIGHTED PULLUP

3) BARBELL ROW

Sets: 5 (4 clusters of 2 reps) Rest: 10 sec. between clusters; 2 min. between sets Rep Max: 5

Attach a weighted belt to your waist or hold a dumbbell between your feet, or—if you can’t complete your reps with weight—use your body weight alone.

Hang from a pullup bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.

MUSCLE & FITNESS / NOVEMBER 2017

Sets: 5 (6 clusters of 2 reps) Rest: 15 sec. between clusters; 2 min. between sets Rep Max: 3–5

Grasp the bar overhand at shoulder width and let it hang in front of your thighs. Bend at the hips and lower your torso until it’s nearly parallel to the floor.

Bend your knees a bit to take tension off your hamstrings.

Squeeze your shoulder blades together and pull the bar to your belly.

2

Shot on location at Global Fitness , Gardenia , CA

1

Exercise 5: Dumbbell Incline Bench Row Each week, rotate between a 30- and 45-degree incline.

4) UNDERHAND CABLE PULLDOWN

5) DUMBBELL INCLINE BENCH ROW

Sets: 3 Reps: 8-10 Rest: 45 sec.

Sets: 3 Reps: 10 Rest: 45 sec.

At a cable station, grasp the bar at shoulder width with palms facing you.

Pull the bar to your upper chest.

Grasp a dumbbell in each hand and draw your shoulder blades back as you row the weights to your sides.

G R O O M I N G B Y N ATA L I E M A L C H E V

If you have trouble getting through these routines, eliminate one set per exercise.

2

6) SEATED CABLE ROW Sets: 3 Reps: 12 Rest: 30 sec.

Attach a lat pulldown bar to the pulley of a seated row station.

Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades together in the end position. Extend your arms and feel the stretch in your back before beginning the next rep.

7A) TRX PIKE Sets: 3 Reps: 10 Rest: 0 sec.

Adjust the TRX straps so your body is in a straight line when your feet are in the loops. Assume a plank position. Bend your hips and raise them high, legs straight. Return to a plank position.

7B) REVERSE CURLUP Sets: 3 Reps: 10 Rest: 45 sec.

Lie faceup with palms and feet flat on the floor. Lift your hips up and drive your feet toward the ceiling. Pause, then slowly return to start.

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C LUST E R SE T S M O D I F I E D C LU S T E R S E T 2

60 min.

CLUSTER SETS FOR A SUPERSTRONG CHEST

Sets: 5 (6 clusters of 2 reps) Rest: 15 sec. between clusters; 2 min. between sets Rep Max: 3-5

Set an adjustable bench to a 30- to 45-degree angle.

Grasp the bar just outside shoulder width, arch your back, and pull it off the rack. Lower the bar to the upper part of your chest and then drive your feet into the floor as you press it back up.

1A) TRX PUSHUP Sets: 3 Reps: 10 Rest: 0 sec.

Get into pushup position, with your feet in the TRX cradles, and lower your body until your chest is an inch above the floor.

Return to the start position, keeping your abs braced and your body in a straight line.

4) PUSHUP Sets: 3 Reps: 8-10 Rest: 45 sec.

1B) TRX FLYE

With hands shoulderwidth apart and your body braced, lower yourself until your chest is an inch above the floor, then explode up.

Sets: 3 Reps: 10 Rest: 30 sec.

Lengthen the straps to a point at which you would do pushups. Grasp the handles and get into pushup position, with hands under your shoulders. Your body should be straight and your core braced. Bring your arms out to your sides as if you were giving someone a bear hug. Lower your body until you feel a stretch in your chest, then bring your arms together again.

3) BARBELL INCLINE CHEST PRESS

5) FLAT KETTLEBELL FLYE Sets: 3 Reps: 10 Rest: 45 sec.

Lie back on a flat bench with a kettlebell in each hand.

Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest.

Flex your pecs and lift the weights back to the start position.

6) CABLE CHEST PRESS Sets: 3 Reps: 10 Rest: 45 sec.

Attach single-grip handles to the top pulleys of two facing cable stations.

Stagger your feet for balance and press the handles from shoulder level.

2

1

Exercise 5: Flat Kettlebell Flye If this variation proves too difficult, switch to dumbbells.

M O D I F I E D C LU S T E R S E T 1

2) BARBELL FLAT CHEST PRESS

7A) TRX OBLIQUE SWING

Sets: 5 (4 clusters of 2 reps) Rest: 10 sec. between clusters; 2 min. between sets Rep Max: 5

Grasp the bar just outside shoulder width and slightly arch your back. Pull the bar out of the rack and lower it to your chest, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.

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Sets: 3 Reps: 10 Rest: 0 sec.

From the pushup position with your feet locked in the handles, tuck your knees up and to the side; return and repeat on the other side.

7B) BICYCLE Sets: 3 Reps: 10 Rest: 45 sec.

Exercise 7B: Bicycle Take it easy on your spine—don’t pull your head and neck forward.

MUSCLE & FITNESS / NOVEMBER 2017

From the floor, pedal slowly. Alternate between pulling your left and right knee to your opposite elbow.

4) BARBELL SUMO SQUAT

60 min.

Sets: 4 Reps: 5-8 Rest: 60 sec.

CLUSTER SETS FOR SUPERSTRONG LEGS 1A) TRX SQUAT Sets: 3 Reps: 10 Rest: 0 sec.

Grasp the handles of a suspension trainer at chest level. Lower your hips down and back. Drive through your heels as you extend your hips and stand upright.

Squeeze your glutes at the top.

1

Exercise 1B: TRX Hamstring Roll-in: Do not push off with your palms.

1B) TRX HAMSTRING ROLL-IN

Set up in a squat rack or cage. Grasp the bar as far apart as you can while it’s still comfortable and step under it.

Squeeze your shoulder blades together and nudge the bar out of the rack. Stand with feet outside shoulder width and turn your toes out 45 degrees.

As you squat down, push your knees out, then drive your heels into the floor as you come up.

5) SINGLE-LEG ROMANIAN DEADLIFT Sets: 3 Reps: 8-10 Rest: 45 sec.

Sets: 3 Reps: 10 Rest: 30 sec.

Hold a dumbbell in one hand and stand on the opposite leg. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch.

Squeeze your glutes and extend your hips to come up.

Lengthen both handles to about or just below knee height.

Lie on your back, and place the heels of your feet in the foot cradles with legs straight. Bridge your hips up so your body forms a straight line, then bend your knees, curling your heels toward your butt. The closer you place your hands to your sides, the more support you’ll get.

6) BARBELL BRIDGE Sets: 3 Reps: 8-10 Rest: 45 sec.

2

M O D I F I E D C LU S T E R S E T 1

M O D I F I E D C LU S T E R S E T 2

2) BARBELL FRONT SQUAT

3) BARBELL ROMANIAN DEADLIFT

Sets: 5 (4 clusters of 2 reps) Rest: 10 sec. between clusters; 2 min. between sets Rep Max: 5

Grasp the bar with a shoulder-width grip and your elbows parallel to the floor. Take the bar out of the rack and let it rest on your fingertips. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back. Drive your heels into the floor and return to the top.

Sets: 5 (6 clusters of 2 reps) Rest: 15 sec. between clusters; 2 min. between sets Rep Max: 3-5

Hold a barbell with a shoulder-width grip and stand with feet at hip width. Bend your hips back as far as you can. Let your knees bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.

Lie on your back on the floor with legs extended.

Roll the bar up your thighs until it sits on your lap. (You may want to place a towel on your hips for comfort.) Brace your abs and drive your heels into the floor to extend your hips, raising them until they’re in line with your torso. Use the same weight as you did for the sumo squat.

Simply slide your body under the bar after you’ve rested and begin the glute bridges.

7) SUPERMAN Sets: 3 Reps: 10 Rest: 30 sec.

Lie flat on your stomach with arms extended in front of you. Slowly lift your legs and arms in the air as high as possible, then return.

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> e ///

///

T WO -MOV E WOR KOU T S

TWO-MOVE SCHEDULE

E

VEN-ESH OFFERS SIX separate two-move workouts,

says. “And if you’re really short on time or bandwidth, you can

recreational activities or stuff with the kids.”

If you follow Even-Esh’s recommendations, two weeks’ worth of two-move workouts could look like this:

Monday, Tuesday, Thursday, and Friday.

“This allows you to schedule weekends off for family activities and Wednesday off

4 DAYS PER WEEK WEEK 1

WEEK 2

DAY

WORKOUT

DAY

WORKOUT

TUESDAY

WORKOUT 2

TUESDAY

WORKOUT 6

THURSDAY

WORKOUT 3

THURSDAY

WORKOUT 1

SATURDAY AND SUNDAY

OFF

SATURDAY AND SUNDAY

OFF

Repeat cycle going forward, with Workout 3 done on the next Monday.

If you want to train 3 days per week, the workouts could look like this:

3 DAYS PER WEEK WEEK 1 DAY

TUESDAY THURSDAY SATURDAY AND SUNDAY

WEEK 2 WORKOUT

OFF WORKOUT 3 OFF

DAY

WORKOUT

TUESDAY THURSDAY

OFF WORKOUT 6

SATURDAY AND SUNDAY

OFF

Repeat cycle going forward, with Workout 1 done on the next Monday.

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Shot on location at Global Fitness Studio, Gardena , CA

GROOMING BY AMBERLEE SCHONEWEIS

The two-exercise concept is a shining example of quality over quantity. “This is called training economics,” Even-Esh says. “We take the exercises that deliver a high return of results on a short investment of time. This type of approach will always deliver greater results.”

Even-Esh has designed six two-move workouts. The first four sessions alternate between upperbody (Workouts 1 and 3) and lower-body (Workouts 2 and 4) training, and each of the last two (Workouts 5 and 6) incorporates one upper and one lower for a more full-body stimulus.

You should be able to easily bang out each workout in under 30 minutes.

The exercise menu includes familiar meat-and-potatoes strength moves—squats, lunges, cleans, presses, deads, pullups, pushups, rows, a loaded carry— done with high set counts and relatively heavy weights. Isolation moves are nonexistent, except for a few optional moves that can be tacked on for those who have an extra five minutes or so to spare.

No fat in this program. It has all been trimmed.

“These workouts focus on getting more work done in less time,” Even-Esh says. “By working larger muscle groups, you’ll add functional muscle, which helps you build a body that can perform both in the gym and in your home life—playing with the kids, doing yard work, and having generally high energy. Longer workouts and more exercises are not always better. Better is better, and that’s exactly what these workouts do.

In fact, these short workouts are often implemented for our sport athletes in-season and allow them to continue making gains in overall athletic performance.”

BARBELL CLEAN AND PRESS

/

T WO -MOV E WOR KOU T S

REVERSE-GRIP BARBELL ROW

WARMUP DIRECTIONS: Start every workout with the following circuit-based primer.

10 REPS EACH OF:

ALTERNATING FORWARD LUNGES HANGING KNEE RAISES

WORKOUT 1 UPPER-BODY PUSH + UPPER-BODY PULL EXERCISE

SETS

REPS

5 5 (OPTIONAL ADD-ON) SQUAT JUMP

5

10, 8, 6, 4, 2

WORKOUT 2 LEGS + CORE EXERCISE

SETS

REPS

4 4

WORKOUT 3

W DIVE BOMBER PUSHUP

UPPER-BODY PUSH + UPPER-BODY PULL EXERCISE

SETS

REPS

5 5

*

*In other words, 1 to 2 reps short of failure; also, switch hand positions every set.

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Start in a pushup position. Lift your butt up to a Downward Dog; “dive” your head down toward the floor; drop the rest of your body down to just inches off the floor (the bottom of a pushup); then extend your lower back and hips to finish with your chest facing forward and looking up at the ceiling.

Reverse the motion to return to the start position.

WORKOUT 4 LEGS + CORE EXERCISE

SETS

REPS

9 WALKING LUNGE (BODY WEIGHT)

*

1

100 TOTAL (50 PER SIDE)

*Use the same weight on every set; rest 30 seconds between sets.

WORKOUT 5 LEGS + UPPERBODY PUSH EXERCISE

SETS

(OPTIONAL ADD-ON) JUMP ROPE INTERVAL

REPS

5

5

5

5

1

5 MINUTES *

*Do 40 seconds on/20 seconds off.

WORKOUT 6 LEGS + UPPERBODY PULL EXERCISE

(OPTIONAL ADD-ONS) TRICEPS PUSHDOWN BARBELL CURL

SETS

REPS

5

3

5

6

3 3

33 21*

*Do 7 top-half ROM, 7 bottom-half ROM, 7 reps full ROM.

FEET-ELEVATED PUSHUP X The feet can be elevated anywhere from standard bench height (18 inches) to a 20- to 30-inch plyo box. Maintain a good plank through your torso and legs and keep your elbows tucked in.

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BULGARIAN SPLIT SQUAT (BODY WEIGHT) WITH 3-SECOND ECCENTRIC X With your rear foot up on a bench, low box, or step, lower the back knee slowly toward the floor, taking 3 seconds on the negative (eccentric). Perform the positive (concentric) portion explosively.

S DUMBBELL FARMER’S WALK Go heavy with the dumbbells and walk with short, choppy steps. Don’t let your knees lock out at any point— that’s a recipe for injury because of the additional load you’re carrying.

W INVERTED ROW These can be performed with a suspension trainer or rings, in a Smith machine, or using a bar in a squat rack. Keep your body in a rigid plank from heels to head throughout.

PAUSE BACK SQUAT X Do a barbell squat as you normally would but pause in the bottom position for 2 seconds. Do this pause on all reps.

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INCLINE DUMBBELL PRESS Get a full stretch at the bottom of the move and then squeeze your pecs and hold for a second at the top.

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MUSCLE & FITNESS / NOVEMBER 2017

>

NO REST FOR THE

WICKED T HERE ARE MANY FACTORS TO CONSIDER WHEN designing the perfect program—sets and reps, exercise order, and weights are all important. But when’s the last time you paid attention to your rest time? Typically speaking, we don’t give too much thought to the downtime during gym work. Taking a minute or two to recover before knocking out your next set of biceps curls or back squats is standard, and it normally works, so if it’s not broke, don’t fix it, right? Wrong. It’s time to rethink this strategy. Because, by playing with your rest times—specifically, making them shorter—you can improve the results of your training in terms of size, strength, and fat burning without having to alter any other part of your program. It doesn’t get more hassle-free than that.

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NO R E ST FOR T H E W IC K E D

174

periods also trains the muscles to recover more quickly between sets, which results in greater strength and endurance. This ability to do more work in less time also triggers changes in the muscle that encourage growth. Fat burning is enhanced, too—yet another benefit of shortened rest periods.

These findings are precisely why M&F created the Time Out program below. You’ll start off resting two

TIME OUT WORKOUTS

minutes between sets, and each week you’ll shave off 15 seconds until you’re down to just 30 seconds of rest in Weeks 7 and 8. This will lead to more muscle, more endurance, more strength, and less fat—all while shortening your training time.

In addition to changing rest periods, this program delivers variety in every workout. Each exercise performed for a muscle group uses a different rep range; you’ll start with

DIRECTIONS: Do for Weeks 1, 3, 5, 7

RUNNING OUT OF TIME: The rest periods between sets for each week of the Time Out program look like this: WEEK

REST PERIODS BETWEEN SETS

WEEK 2

1:45

WEEK 4

1:15

WEEK 6

0:45

WEEK 8

0:30

WO R KO U T 1

C H E S T, B I C E P S , A B S EXERCISE

SETS

REPS

4 INCLINE DUMBBELL PRESS

4

8–10

3 CABLE CROSSOVER

3

15–20

3 INCLINE DUMBBELL CURL

3

8–10

3 DUMBBELL HAMMER CURL

3

15–20

3 HANGING LEG RAISE

3

12–15* *

*

MUSCLE & FITNESS / NOVEMBER 2017

Or as many as you can do.

BARBELL SHOULDER PRESS S With a barbell resting across your upper chest, tense your abs and forcefully drive it overhead. Keep your elbows tucked in and push your head through at the top of the movement.

OPENER: DUSTIN SNIPES. T H I S S P R E A D : E D GA R A RT I GA

On the one hand, longer rest periods equal more recovery time for fatigued muscles, which allows you to complete more reps on successive sets. The more reps you can do with a given weight, the stronger you’ll become and the more muscle growth you’ll stimulate. In fact, one study comparing a 2½-minute rest period between sets with a one-minute period reported that novice lifters using the longer rest periods for 10 weeks increased their biceps size by 12%, while the shorter-resting group had only a 5% increase. However, novice lifters’ muscles respond much differently to training than do those of the more experienced, so while this study may hold water for newbies, it’s not as pertinent to seasoned gym rats.

When it comes to muscle hypertrophy and strength gains, other factors come into play, such as the biochemical changes in muscle that are triggered by fatigue. Such fatigue can lead to higher growth hormone and insulinlike growth factor-1 (IGF-1) levels, which can encourage better gains in muscle size. One study of trained male lifters in Brazil had one group training for eight weeks using an eight- to 10-rep range with a two-minute rest period between sets. Another group started out using a two-minute rest, then reduced it by 15 seconds each week until they were down to 30 seconds between sets in the eighth week.

Researchers found that those dropping their rest times each week increased their arm size by 21% and leg size by 28%, while the group keeping rest constant at two minutes increased by only 14% and 19%, respectively. These results are mainly due to the fact that, as rest periods decrease, chemical stress increases.

That chemical stress activates biochemical pathways that signal muscle growth, such as higher IGF-1 production, especially within muscle cells.

The gradual reduction in rest

low reps and go up from there, which will bring you better gains in size, strength, and endurance, not to mention enhanced fat loss. Most muscle groups start off with a multijoint exercise or two, done with heavier weight and low reps (six to eight for the first exercise, eight to 10 for the second) to place more overload on the target muscles before you get too fatigued. Then you’ll switch to single-joint moves, with

higher reps using lighter weight (12 to 15 and 15 to 20 reps on the third and fourth exercises, respectively).

The program uses a four-day split in which opposing muscle groups are paired. For example, you’ll train chest and biceps together in Workout 1 and back and triceps in Workout 4.

This will ensure that smaller muscle groups don’t get too fatigued early in the workout. On Day 1, because biceps won’t be affected much by

your chest workout, they’ll be relatively fresh when you train them; same goes for triceps on Day 4. With longer rest periods, this may not be as much of an issue. But once you get down to 30 to 45 seconds between sets, the intensity of your workouts will be such that you’ll want to give every muscle group ample opportunity to recover and reap the strength, size, and fat-burning benefits of the Time Out program.

WO R KO U T 2

L E G S , C A LV E S EXERCISE

SETS

REPS

3 LEG PRESS

3

8–10

3 LEG EXTENSION

3

15–20

3 LEG CURL

3

15–20

4 SEATED CALF RAISE

4

15–20

WO R KO U T 3

SHOULDERS, TRAPS, ABS EXERCISE

SETS

REPS

SMITH MACHINE UPRIGHT ROW

4

8–10

CABLE REAR-DELT FLYE

3

15–20

3 BARBELL BEHIND-THEBACK SHRUG

3

8–10

3 PLANK

*

3

60–90 SEC.

3

*

Or as many as you can do.

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NO R E ST FOR T H E W IC K E D

TIME OUT WORKOUTS

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DIRECTIONS: Do for Weeks 1, 3, 5, 7

WIDE-GRIP PULLDOWN T Set up in a lat pulldown machine and grip the bar with a very wide grip.

Squeeze your shoulder blades together and pull the bar to your chin, leading with your elbow.

WO R KO U T 4

BACK, TRICEPS, CALVES EXERCISE

SETS

REPS

4 WIDE-GRIP PULLDOWN

4

8–10

3 P E R B E R N A L ; S T O C K S Y; P E R B E R N A L

DUMBBELL STRAIGHT-ARM PULLBACK

3

15–20

3

W ROMANIAN DEADLIFT Grip a barbell with a shoulder-width grip and your feet close together. Hinge at your hips and lower the bar until it’s a few inches below your knees and you feel a stretch in your hamstrings.

HANGING LEG RAISE S Grab a pullup bar with a wide grip and allow your feet to hang fully extended.

Tense your core and raise up your legs, fully extended, until your body makes an L shape. Lower them slowly and with control. That’s 1 rep.

DUMBBELL OVERHEAD TRICEPS EXTENSION

3

15–20

3 DIP

3

8–10

3 LEG-PRESS CALF RAISE

3

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NO R E ST FOR T H E W IC K E D

TIME OUT WORKOUTS

DIRECTIONS: Do for Weeks 2, 4, 6, 8

BARBELL CURL T

INVERTED ROW X

Curl a loaded barbell upward, allowing your elbows to travel forward. At the top of the movement, squeeze your biceps as hard as you can and hold for 1 second before slowly lowering the weight back to the starting point.

Typically, we tell you to set the bar low to target your midback. However, moving the bar up a few notches in the power rack will better target your traps and rear delts. You don’t have to do it this way, but it’s a worthwhile variation.

FROM LEFT: DUSTIN SNIPES; PER BERNAL (3)

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WO R KO U T 1

WO R KO U T 2

C H E S T, B I C E P S , A B S

L E G S , C A LV E S

EXERCISE

SETS

REPS

EXERCISE

SETS

4 INCLINE DUMBBELL PRESS

4

3 8–10

LEG PRESS

3

3 DECLINE FLYE

3 3

LEG EXTENSION

15–20

3

LEG CURL

8–10

3

3

SEATED CALF RAISE

15–20

15–20

4

15–20

WO R KO U T 3

SHOULDERS, TRAPS, ABS

12–15* *

*

15–20

4

3 HANGING LEG RAISE

3 3

3 ROPE-CABLE HAMMER CURL

8–10

3

3 INCLINE DUMBBELL CURL

REPS

EXERCISE

SETS

REPS

4

8–10

Or as many as you can do.

SMITH MACHINE UPRIGHT ROW

BARBELL SHRUG T Pick up a barbell with a grip that’s slightly wider than shoulder width.

Shrug your shoulders toward your ears and pause at the apex of the move for 1 to 2 seconds.

3 DUMBBELL BENTOVER LATERAL RAISE

3

15–20

3 DUMBBELL SHRUG

3

8–10

3 PLANK

*

3

60–90 SEC.

3

*

Or as many as you can do.

WO R KO U T 4

BACK, TRICEPS, CALVES EXERCISE

SETS

REPS

4 WIDE-GRIP PULLDOWN

4

8–10

3 STRAIGHT-ARM PULLDOWN

3

15–20

3 CABLE OVERHEAD TRICEPS EXTENSION

3

15–20

3 DIP

3

8–10

3 LEG-PRESS CALF RAISE

3

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LANA LEGEND > Inside and outside the ring, the blond bombshell

known to millions as LANA doesnâ&#x20AC;&#x2122;t let anything stop her from WWE Superstar-dom.

BY TOM BRIECHLE /// PHOTOGRAPHS BY EDGAR ARTIGA

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H A I R & M A K E U P B Y B R I A N VA L E N T I N E

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Shot on location at Murder of Crows B arbell Club, Brooklyn, NY

L A NA L E G E N D

T

HE BEST PERFORMERS IN SPORTS entertainment are those who embody their character so well that the audience forgets the person is bringing a persona to life. WWE Superstars like John Cena, A.J. Styles, and Alexa Bliss, for example, work the mic with the same skill and precision that they use in the ring. Another example is relative newcomer Lana, whose thick Russian accent, nimble moves, and an ability to work the crowd have allowed her to progress from a manager to in-ring performer.

To get there, she put in the work inside and outside the ring. For one, her signature accent is reserved for Lana and vanishes when she turns back into C.J. Perry, the Florida-born gal who speaks fluent English. Also known as the “Ravishing Russian,” Perry’s character was inspired by the 13 years she lived in Eastern Europe, but her character’s popularity should be attributed to Perry’s

ruthless work ethic. To get to where she is, Perry first had to overcome some learning disabilities, namely dyslexia.

To do so, she employed tactics like listening to her scripts audibly to speed up the learning process. Second, Perry makes a point to work out once a day, which includes mixed martial arts, Krav Maga, and Olympic weightlifting. “It’s made a difference in both my body and my inring performances,” she says. Lastly, Perry manages her full-time wrestling schedule with frequent appearances on the E! show Total Divas. For C.J. and Lana, the work never stops.

And she doesn’t mind one bit. After all, Perry is the first to admit that while she’s had difficulties in her career, her ability to keep fighting through her struggles has gotten her to where she is today in the WWE. “In this industry, you have ups and downs,” she says. “It goes in waves. So you have to live your life that way. You have to be prepared for when the tide goes out.”

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L A N Aâ&#x20AC;&#x2122; S

F I V E FA S T FA C T S

1 2 3 4 5

Lana on Twitter (@LanaWWE) and Instagram (@TheLanaWWE)

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101 Best Workouts of All Time gives you: Routines for barbells, dumbbells, bands, machines, a suspension trainer, and body weight alone.

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SKIP THE SQUAT

PART 2

PAIN-FREE LEG TRAINING > Train around lower-back injuries by utilizing these leg-day swaps.

B Y D AV I D O T E Y, C . S . C . S .

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MUSCLE & FITNESS / NOVEMBER 2017

L

AST MONTH, WE

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PA I N-F R E E L E G T R A I N I NG PA RT 2

You’re Doing: Barbell Back Squat (IMAGE PREVIOUS PAGE) Do This Instead: Landmine Squat WHY: Another staple in most strength programs, the barbell squat loads the spine and keeps it loaded throughout the entire movement. That’s fine for a healthy lifter, but too many heavy squats can wreak havoc on your spine.

The landmine squat, however, allows you to keep the weight in front of you, relieving spinal stress and demanding more from the core stabilizers and legs. You can also add more substantial weight to it than a goblet squat, which is another suitable alternative.

DO IT: Insert one end of a barbell into a landmine attachment or the corner of a wall.

Load it up and hold the end of the barbell with both of your hands, right below your chin.

Descend into a squat until your thighs break parallel with the ground, keeping your weight on your heels. Then explode up, keeping your chest up.

SPINE SCHOOL

SPINE STUMBLES

THE FIX

Your lumbar spine—which connects your midback to your hips—consists of five vertebrae and is supported by six ligaments, similar to beams in a high-rise. To avoid contact between vertebrae and absorb shock from everyday impact, fluid disks are set between each of them. Over time, these disks can experience significant wear and tear and, when combined with abnormal movement, can lead to a ton of unwanted injuries— osteoarthritis, degenerative disk issues, and fractured vertebrae, to name a few.

According to Charlie Weingroff, a physical therapist at Drive 495 in New York City, “The three biggest opponents to spinal health are spinal compression, spinal shear, and flexion.” Spinal compression is when the disks are being pushed into each other, spinal shear is when one disk is sliding out of place, and flexion is the overextension of your spine. Exposure to these forces can lead to injury. “If you can minimize the impact of the three while maximizing force production, you’ve found a great alternative,” Weingroff says.

First off, if you have orders from your doctor to stay out of the gym, then do so. That said, there are a lot of lowerback injuries that can be rehabilitated through physical therapy and tolerated with the right exercise selection.

In fact, weight training will strengthen the muscle surrounding your spine, which can help protect you from future injury. You just have to know which moves to avoid; otherwise, you risk making it worse. Use the swaps listed here to maximize your leg day for pain-free gains.

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MUSCLE & FITNESS / NOVEMBER 2017

your back fixed against a pad, you have a tremendous amount of weight lowering onto you, which, overall, is not ideal, especially with an achy lower back. The sled push allows you to stand tall, a more advantageous position for the spine, while recruiting your glutes, hamstrings, and quads. The best part is that this exercise is self-limiting—if you can’t move the sled, it simply won’t budge, so feel free to load up those plates and test your legs.

DO IT: From the standing position, lean forward into the sled with both hands placed just in front of the shoulder. While maintaining this position, drive one foot into the ground, slowly pushing the sled forward. Continue this movement for the appropriate distance or time.

Do This Instead: Sled Push WHY: The leg press locks your back into position while demanding lowerbody movement to accommodate. With

R

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PA I N-F R E E L E G T R A I N I NG PA RT 2

Youâ&#x20AC;&#x2122;re Doing: Prone Leg Curl Do This Instead: Valslide Leg Curl WHY: Lying flat on your stomach and curling the legs back is a great way to isolate the hamstrings (like a preacher curl for your lower body). That said, if you go too heavy your hips will lift off the machine and your lower back will come into play to assist. This forces your lower back to curve in an unnatural way, stressing it unnecessarily. The Valslide leg curl is the same exact movement, but it allows you to move more freely and naturally, using only your body weight as resistance.

DO IT: Lie on your back and place your heels on Valslides (valslide.com) or furniture sliders. With your feet shoulder-width apart, drive your heels into the ground and pull back as far as possible. Throughout the movement, maintain a strong line between your hips, back, and head. Once your hamstrings are fully contracted, slowly descend back down into starting position.

190

MUS

/

A LEG UP With one leg off the ground, balance will become more of an issue. Use light weights and perform the move slowly.

Do This Instead: Dumbbell Single-leg Deadlift WHY: The barbell deadlift is one of the best exercises you can perform to build size and strength. Unfortunately, pulling heavy weight from the ground maximizes lower-back stress. The fix, though, is simpleâ&#x20AC;&#x201D;just lift one foot off the floor.

Alternating with one flexed leg and one extended leg keeps your spine more neutral. Plus, youâ&#x20AC;&#x2122;ll work the same motion but at a fraction of the risk.

DO IT: Keeping a slightly bent knee in the planted leg, push the hips back, keeping a straight line between the rear leg and spine. Descend until the hands are just below the knee or until a sufficient stretch is felt in the hamstring.

Return to standing position by pulling the hip forward until fully extended.

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THE LEVEL UP SERIES:

ABS >

I

F YOUâ&#x20AC;&#x2122;RE ONE OF

/

/

L EV E L U P SE R I E S: A B S

G RO OM I NG BY K R I ST E N RUG G I E RO

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Shot on location at Harbor Fitness B ay Ridge , Brooklyn , NY

STRAIGHT UP EXERCISE

SETS

LEVEL UP EXERCISE

REPS

SETS

4

2

4

2

3

2

4 As published in the August 2013 issue of M&F.

REPS

*

**

* **

Per side.

Accumulated in as many individual sets as necessary, resting in between holds. For example, hold for 10 to 15 seconds, rest for 30 to 45 seconds, hold 10 to 15 more seconds, and so on until youâ&#x20AC;&#x2122;ve reached 60 seconds of L-sit holds.

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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

SLOW AND STEADYâ&#x20AC;¦

CLOCK WATCHERS

Use these top tips from our experts to get the most out of your time in the gym and the kitchen.

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Why should I care about TUT?

A

Time-under-tension, or TUT, training can help you maintain and gain muscle as you age, improve form, and sustain joint health. You can achieve TUT by moving weight slowly or by simply holding at the peak contraction. For older lifters and newbies, start by focusing on the lowering phase—this improves stability, strength, and motor control. For pulling moves, like the lat pulldown, pull the weight to your chest very slowly.

How long should I wait in between sets? Does it depend on the exercise?

Does it matter if I go to the gym in the morning or night?

A

It doesn’t. According to the peer-reviewed science, training early in the morning or late at

night will give you similar results. Some guys are morning people, so they thrive off workouts at sunrise, while others feel best getting a lift in after their workday is done. Of course, sometimes you’ll have to go when you don’t want to so you don’t miss a workout.

Experiment with workout timing and go with whatever time of day works best for you.

How long should my workout last?

O P P O S I T E PAG E : E D G A R A RT I G A . T H I S PAG E : G E T T Y I M AG E S ; O F F S E T

A

We have our athletes rest one minute.

That’s enough time to recover and progress from one exercise to the next. This varies, though. For example, you need to rest up to two minutes for strength-focused programs to allow for optimal recovery. Also, you can slash your rest time to 30 seconds to jack up your heart rate and burn a little more fat. Lastly, you can strategically pair movements together in a pull/squat or press/hip extension format so that one muscle is resting even though the athlete isn’t.

is a strength coach and trainer at the Institute of Performance & Fitness in North Reading, MA.

A

The sweet spot for most is 45 to 60 minutes per workout, but slightly less or more is fine, too. If your schedule can manage, train more frequently with shorter workouts rather than training less frequently with longer workouts. Your recovery will be quicker and your workouts will be more efficient, thus leading to more gains.

has a master’s degree in kinesiology and is the owner of JK Conditioning in St. John’s, Newfoundland, Canada.

NOVEMBER 2017 / MUSCLE & FITNESS

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A S K

How can I use nutrient timing to my advantage?

A

For weight loss, eat meals at consistent, regular intervals to help maintain appetite control and give you more energy throughout the day. Try every three hours.

That includes eating breakfast within an hour of waking up. You can avoid binges and cravings by building in healthy snacks between meals. This consistent eating pattern provides better calorie control, too, which can aid weight loss. To build and maintain muscle, research shows that we need protein distributed throughout the day. Recovery takes place for 24 hours after an intensive strengthtraining session, so having enough protein will ensure you have sufficient amino acids to help the recovery process. About 20 to 30 grams of protein should be included in breakfast. When trying to build muscle, timing a meal or snack that consists of protein and carbohydratesâ&#x20AC;&#x201D;in a ratio of 1-to-3â&#x20AC;&#x201D;before and after strength training is optimal for recovery. Getting that recovery meal or snack in as soon as possible after the workout will replenish glycogen stores and rebuild and repair

HOURS Aim to eat a meal every 3 hours.

muscles. Eat real foods like chocolate milk and a peanut butter and jelly sandwich, or yogurt and fruit with a handful of nuts.

is a nutritionist and media spokesperson for the Academy of Nutrition & Dietetics.

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BATTLE-READY

The gym isn’t just a place for making muscles: It also strengthens us for life.

O

Sincerely, Shawn Perine Vice President and Editorial Director, Muscle & Fitness

PER BERNAL

ver my 38 years of training, I’ve fought many a gym battle, each one a self-imposed challenge of my own masochistic design.

While the goal has always been to improve my physique, strength, and health, the results don’t bring nearly the joy of the workouts themselves. I get deep satisfaction from nose-to-thegrindstone training that I don’t experience from anything else. Equally satisfying has been the blossoming of my mind-muscle connection, which at times has been an almost spiritual experience.

Since childhood I’ve been compelled by the idea that we possess massive untapped reserves of physical strength, and that by awakening equally dormant mental muscle, we can achieve amazing things. Over time I trained myself to lift increasingly heavier weights by way of mental, more so than physical, exercise.

I’d like to think that the lifetime I’ve spent honing strength, both physical and mental, has primed me for a new challenge I’m about to face. On Sept. 22, I was diagnosed with nonsmall cell lung cancer. I had been feeling unwell for nearly two months prior, but chalked it up to a walk-in clinic’s casual diagnosis of walking pneumonia. Weeks later, unconvinced of the diagnosis, I checked myself into an emergency room,

where a CAT scan revealed a mass in my left lung. A later biopsy confirmed the diagnosis of cancer.

Oddly, I’ve contracted lung cancer without ever having smoked a cigarette, joint, pipe, or cigar. My cancer comes by way of a fairly uncommon genetic mutation but, fortunately, is treatable via a combination of therapies. Of course, the irony isn’t lost on me that I, someone who works out regularly, abstains from alcohol and drugs, and keeps an organic, pescatarian diet, should contract cancer. Yet had I known at 13 that I would be diagnosed with cancer at 51, I still would have lived my life exactly as I have.

For me, working out, eating right, and taking care of my body are rewarding activities in their own right, regardless of end results. Living a healthy, fit lifestyle has brought me more joy than indulging in vices ever could, and I will continue living this way for many years to come.

I will be a cancer survivor, like so many millions who have earned that title before me, including my mother, relatives, and friends, and I look forward to supporting others down the road, just as I am being supported now.

A life devoted to the gym may not have prevented me from getting cancer, but it’s put me in a good position to fight it, and just as with a tough workout, I may be left a little tired and worn, but a lot better off for having survived it.