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IFBB pro CHRIS BUMSTEAD is living his dream and inspiring others to follow theirs.

’m extremely pleased to have the 2017 Mr. Olympia Classic Physique runnerup, Chris Bumstead, on this month’s cover of Muscle & Fitness. At the young age of 22, Chris has proven to be a rising star and dominant force in one of the IFBB’s most competitive divisions. How did he do it? Well, be sure to check out the cover story on page 14. But in short, it’s due to his laser focus, dedication to training, and no-nonsense approach to living the fit lifestyle. While you may not aspire to compete in a bodybuilding show, the lessons you can extract from Chris’ story are invaluable— not just in regard to the gym but also in life. Whether you’re looking to earn a promotion, carve out a six-pack, or run a half-marathon, hard work and focus are the irreplaceable traits required to succeed after you’ve given yourself a goal. And it’s during this time of the year, specifically, that both hard work and focus can diminish—traveling, visiting friends and family, and attending festive parties stocked with unhealthy foods and drinks can distract even the most committed fitness enthusiast from his or her goal. However, remember that M&F has your back and supports your quest to live a fulfilling and healthy life. And with Chris Bumstead as your inspiration, along with many other fantastic training and nutrition stories in this issue, I do not doubt you will find success.

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 EDITORS Jeff Tomko, Marc Bailes RESEARCH EDITOR Adam Bible INTERNS Dylan Blanke-White, Martha Upton

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MUSCLE & FITNESS / DECEMBER 2017

The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualiied health care practitioner.

THE

> Though he’s only 22 years old, CHRIS

came within three points of shocking the bodybuilding world and winning the Classic Physique Olympia in Las Vegas in September. Raising the question: Is the young phenom destined to be the first classic physique superstar? BUMSTEAD

BY JIM SCHMALTZ /// PHOTOGR APHS BY STE VE SMITH

E E LS LI K E AN ANOMALY: BOTH A ding’s past and a portent of a more promising mstead came out of nowhere—well, Canada— ique division of the esteemed Pittsburgh Pro then took that momentum into the Classic Las Vegas on Sept. 15, when he lost to Breon gin—some observers say the newcomer should right. At age 22, Bumstead has more potential than fies. In other words, seemingly limitless. It’s easy to g the Sandow sooner rather than later. looked like a aesthetic masterpiece in the mold of egas when he took the Apollonian ideal. The Ottawa, t Orleans Arena, displayOntario, native has been training g polished posing skills, including for eight years and competing since a vacuum pose that nearly brought 2014 in traditional open bodybuildthe house down and would have ing shows. While he hails from a traearned a nod of approval from Frank ditional bodybuilding background, Zane, whose vacuum pose was legBumstead has flirted with powerliftendary. At 6', 225 pounds, Bumstead ing, though he looks nothing like the is perfectly proportioned for the diesel beasts of that sport. His body classic category. With his mountaindisplays power and artistry, harking ous delt span, streamlined torso, back to the days when proportion tight abs, and dramatic shoulderruled the sport, but not at the exto-waist ratio, his physique is an

MUSCLE & FITNESS / DECEMBER 2017

pense of strength and mind-blowing body parts, like Sergio Oliva’s and Arnold Schwarzenegger’s. The classic physique division is only two years old, and competitors are just as excited as the fans are about this new category. It’s already drawing bodybuilders from more established classes. Some, like Ansley, are from the 212-pound division, while others have crossed over from men’s physique, tossing aside their boardshorts for the beefier but still aesthetically pleasing classic look. Bumstead didn’t hesitate when the IFBB announced the formation of the classic physique division. He knew it was for him. “It’s definitely an amazing category,” he says. “As soon as they announced it, I was dead set on it. I’m happy with how I look and feel.” The judges at the Pittsburgh Pro felt the same way, awarding Bum-

Y /

C H R I S BU M ST E A D stead the ﬁrst-place trophy in a surprise triumph for the young prodigy. The win qualiﬁed him for the Olympia, but Bumstead knew he had work to do before going up against Ansley, the reigning champ Danny Hester, and the rest of the top bodies in the quickly expanding division. “There were some body parts I wanted to bring up,” he says. “I focused a bit less on my legs, because they have always been one of my overpowering body parts. I put in an extra arm day and trained my der.” ted his diet age my

game. I ﬁgured if that is what we’re trying to embody, then practice like those pros. I’ve always practiced the vacuum and have tried implementing it in my posing routine. It really helps keep my waist as small as possible. Nothing looks smaller than a vacuum waist, so it really brings back that classic look.”

Trains Like a Beast, Looks Like a God TO AVOID A THICK WAIST, Bumstead

surprisingly limits his ab work. “I’ve never been a big advocate of training abs,” he says. “I ﬁnd that they get worked through other exercises by being forced to stabilize the body. If you work your abs too heavy with weights, it’s just going to grow your waist.” When he does work his abs, he favors body-weight movements, including leg raises and light crunches of a bench, among other basic exercises. But don’t let his

. r up. It ondiys on the

MUSCLE & FITNESS / DECEMBER 2017

G R O O M I N G B Y C H R I S TA L L O R E T O

It showed. Bumstead not only was ripped and balanced but displayed a thin, carved midsection that allowed him to pull of that elusive vacuum pose—a staple of the Golden Age that you never see in the headlining Mr. Olympia contest anymore, a fact not lost on the young Canadian. “It’s called classic physique for a reason,” Bumstead says. “When you look back at the original big guys like Frank Zane and Arnold Schwarzenegger, the vacuum pose helped put them at the top of their Shot on location at EOS Fitness, L as Vegas,NV

C H R I S BU M ST E A D because I feel that they work the best to cap my shoulders. And I always start and ﬁnish with a lot of rear-delt exercises just to even out the shape of my delts.” Crazy, but it works. Just look at the accompanying photos for proof.

Classic Eats for a Classic Look

light ab work fool you—Bumstead is a heavy-volume, heavy-poundage advocate when it comes to other showpiece body parts. His training is inﬂuenced by his Golden Age hero Tom Platz, the original king of quads and one of the most intense lifters in bodybuilding history. “I’ve always looked up to Tom Platz—his freaky legs and his crazy style of training,” Bumstead says. “I remember seeing videos of him squatting for countless reps with 400, 500 pounds and just killing himself. It’s why my legs are one of 18

MUSCLE & FITNESS / DECEMBER 2017

my most developed parts, because I’ve always loved Platz and pushing big, heavy weights on squats.” In fact, he brings a Platz-level intensity to his shoulders, too. “My shoulder training is a combo of heavy weights and high volume,” Bumstead says. “I’ve always shoulder-pressed almost as much as I can bench-press. I just go as heavy as possible, overhead pressing about 300 pounds. Then I go into extreme high-volume lateral raises. I’ll do 10 to 12 sets [of 12 to 15 reps!] of just lateral raises in some workouts

AS AN INSTINCTIVE bodybuilder, Bumstead doesn’t have a set routine for shoulders. “I change it every workout,” he says, though he always sticks to his high-volume, heavypoundage philosophy. Yes, this was a common style of training in the Golden Age, when Franco Columbu, Arnold, and Dave Draper all but lived in Gold’s Gym in Venice, CA, training like possessed men. While that style of training isn’t for everybody, Bumstead stresses that you should ﬁnd a routine that broadens your delts and upper back while thinning your waist, whether or not you’re a competitor. “I think it’s something all bodybuilders should work on,” he says. “You want to have the smallest waist possible with the biggest legs and the biggest shoulders. It’s deﬁnitely something I work on.” While Bumstead may train like the old-school stars, he eats and supplements like a 21st-century athlete. The Golden Age bodybuilders slammed down gallons of milk, raw eggs, and desiccated liver, but today’s pros have decades of sports science and empirical research from diferent eras of bodybuilding to help guide them. As with his training, Bumstead’s approach to diet is straightforward and consistent. He’s not trying to reinvent the wheel or that Tupperware of chicken and rice. He sticks with the enduring staples of decades of bodybuilding: chicken, oatmeal, eggs, ground turkey, and veggies. “My nutritional philosophy is nothing crazy,” he says. “When I’m doing contest prep, I eat the same thing

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C H R I S BU M ST E A D every day. I usually have six meals, and it’s the same thing every day. I stick to whole foods and start with a certain amount of calories and just chip away at it. I’ve prepped where the only carb I ate for 12 weeks was rice, just because it was consistent. It tasted good, and my body felt good.” For supplements, he takes BCAAs in the morning, then takes more of these key aminos throughout the day. He uses MHP products and downs a shake before and after training. The key, he says, is consistency. Don’t overthink it.

every day in the gym, push myself the hardest, and stay on my diet and supplements, then that’s what’s going to put me on top.” While he’s not quite at the sport’s summit, he served notice in Las Vegas on Sept. 15 that he’s coming for bodybuilding’s biggest trophy. The battle between Bumstead and Ansley is sure to be repeated next year as more rising st their w div

Back to the Future BUMSTEAD’S NO-NONSENSE philosophy mirrors that of a great fr the Golden Age of the sport, Da Draper, who famously said abo bodybuilding: “The secret is th no secret.” “I’m young, but I’m already a believer that there are no secre and it all comes down to being c sistent, being the hardest worker Bumstead says. “So if I can come i

ing the Arnold Sports Festival next year if the category is included in the slate of contests. But either way, he’s going to put most of his focus on the Mr. Olympia in 2018. And once he gets the Sandow in his hands, he intends to hold on to it. “I want to get the Olympia, for sure,” Bumstead says. “When I get it, the goal is to hold it for as long as possible. I’m so young right now, and gotten so close already. I feel it’s y an attainable goal.” ntime, the classic king to his roots. He’ll where he attends studying health no mistake: of a new type of ar. With grumng midsecg boys in this ia show, some wondering if tandard of the ust a warmup ad, they may ument.

DELTS FOR DAYS Chris Bumstead’s Killer Shoulder Blast CLASSIC PHYSIQUE OLYMPIA runner-up Chris Bumstead nearly won in September, partly thanks to his bulging, bowling-ball delts that highlighted his shoulder-to-waist ratio, a key feature in the classic look. With a background in powerlifting, Bumstead loves to lift as heavy as possible, working in a few challenging intensity techniques during every routine. He also acts like the bodybuilders from the Golden Age of the sport, who toiled in the gym doing high sets and reps with superheavy poundages. On the next page, Bumstead shares one of his favorite delt programs. Feel free to adjust the sets and reps to suit your ability, but use the intensity techniques. He also suggests a thorough warmup and delt hangs to finish the routine. (See the instructions below the workout.) 20

MUSCLE & FITNESS / DECEMBER 2017

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C H R I S BU M ST E A D

BUMSTEADâ&#x20AC;&#x2122;S

SHOULDER BLAST EXERCISE

SETS

REPS

4 *

4 4

** ***

6 4 3

****

* Start with 2 warmup sets, then do the

4 sets as heavy as possible. Do the concentric portion fast, shooting out at bottom, then slowly bring the weight down. ** Use lighter weight. Perform reps superstrict and slow. *** Hold the weight at the top of the rep for 3 seconds for the first 3 sets. Do the other 3 sets the standard way. **** Sit upright on a bench and hold 2 heavy dumbbells (as heavy as possible). Let the weights hang slightly behind you, stretching your traps and delts. Hold for 45 seconds.

on Chris Bumstead, follow him on Instagram @cbum_.

MUSCLE & FITNESS / DECEMBER 2017

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DECEMBER 2017 / MUSCLE & FITNESS

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The star of the new Fox drama The Gifted, BLAIR REDFORD tackles his most physical role yet.

hen Blair Redford showed up to shoot the pilot of The Gifted, the wardrobe department outfitted him with a leather vest and tank tops. And since The Gifted shares the same costume designer as the X-Men films, they just so happened to be the same tank tops worn by Hugh Jackman. So when you’re wearing Wolverine’s shirts, there’s a responsibility to do them justice. And fill them out. Redford stars as Thunderbird in the new Fox series The Gifted. The show lives in the greater Marvel universe but takes place in a world in which the X-Men are mysteriously absent. The government is rounding up mutants and putting them into detention centers, so life is, generally speaking, not so great for those with special abilities. Enter Thunderbird and his team, who discover two teenage mutants on the run and help them fight for survival. Redford’s character is an Apache with a military background. He is superstrong, has dense muscle that’s resistant to bullets, and is an expert tracker with heightened senses. All helpful things when it’s a ragtag bunch of mutants versus the world. “Taking on this role and being part of the X-Men universe is huge for me,” Redford says. “I’ve got some big shoes to fill, and so does the show. We have a lot of eyes on us, so we have to get it right. It’s a challenge that really excited all of us, from the writers and

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directors to the actors.” For Redford, a big part of paying homage to Thunderbird was nailing the look. “In the comics, he’s bigger than everyone, so I thought, ‘Shit, I’m going to have to Leader of the mutants: Redford as Thunderbird in The Gifted.

step it up.’ I needed to gain size but low weight and high reps to stay stay cut.” ripped. And since his character is To accomplish this, Redford often sleeveless, he hammered again channeled Hugh Jackman away at his arms. To achieve that and employed the now-famous coveted V-shape frame, he Wolverine diet, which incorporated shrugs into combines high-protein his workout, performing meals with intermittent eight to 10 sets a couple TUNE IN fasting. Redford loaded of times a week, as up on lean chicken, well as front and side sometimes eating as kettlebell raises. All of many as seven chicken which helped him add breasts in a day, and kept lean mass to his his carb intake low. He exposed shoulders. crammed all his calories into From there, Redford mixed an eight-hour window, which took in yoga and tai chi. He swears by a lot of discipline. He says that the latter. “I try to start every getting hungry wasn’t the morning with 20 minutes of tai problem; eating when he chi,” he says. “It mentally centers wasn’t hungry was more me and prepares me for my difficult. workouts while helping me to stay To pack on even more flexible and prevent injuries.” size, Redford hit the We could all benefit from a weights, alternating little clarity. And if it helps you heavy weight and low get into Thunderbird shape, hey, reps with the occasional even better.

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Kettlebells. They’re simple but versatile.

To become Thunderbird, Redford relied heavily on kettlebells.

A backward hat or headband. Redford grew out his hair to match Thunderbird’s look in the comics, so he needs something to keep his flowing locks in check.

G R O O M I N G B Y A N T H O N Y P R AT H E R

Wireless headphones. Tangled cords, barbells, and movement don’t mix well.

Conan the Barbarian soundtrack. Redford grew up watching the 1982 movie, which features a pumped Arnold Schwarzenegger. So he uses the soundtrack to get into the right headspace while working out. 30

MUSCLE & FITNESS / DECEMBER 2017

Photographs by David Rams

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E D G E

A S S

K I C K E R

By Michael Weinreb

ALEKS THE GREAT

Van Helsing star ALEKS PAUNOVIC relies on workouts to fuel his acting.

TUNE IN

for a heavy metal band, he’d sneak off to boxing gyms without telling his bandmates. After Paunovic gave up music, he won several local Golden Gloves titles and

Since he often works 16-hour days, Aleks Paunovic has to find creative ways to get in a workout. “Sometimes I’ll get to the set and there will be other people ahead of me in the hair and makeup chair,” he says. That’s when he’ll do his hotel or trailer workout. He does five rounds of 15 reps each of burpees, body-weight squats, mountain climbers, couch triceps dips, biceps curls using a towel, and pushups. When he has the time, Paunovic heads to a local boxing gym. He rotates through three workouts: eight rounds on the heavy bag, five rounds on the hand pads, and three rounds of sparring.

MUSCLE & FITNESS / DECEMBER 2017

was on his way to the Pan American games when his shoulder popped out of its socket, ending his boxing career. Acting was a natural progression: Paunovic found that performing for an audience or a camera was exciting, similar to his stints as a bass player and a boxer. The 6'5" Paunovic tends to play physically imposing figures like Julius in Van Helsing and Winter in War for the Planet of the Apes. And he finds that his boxing training gives him an edge both mentally and physically. “Having a fight background has gotten me gigs,” Paunovic says. “The producers don’t have to bring in a stunt guy, because I can do my own stuff. And because of my stature, it’s usually fight scenes that I’m doing.”

F RO M T O P : B R E N DA N M E A D OW S ©2 0 16 H E L S I N G S 1 P RO D U C T I O N S I N C . ; RO B BY K L E I N /G E T T Y I M AG E S

leks Paunovic has spent his life performing for audiences, but one performance in particular really freaked him out. This was before he became a regular on the Syfy series Van Helsing and before he landed a major role in last summer’s War for the Planet of the Apes. In 2012, as Paunovic was about to do his first play, he found the nerves were getting the best of him. So he started shadowboxing. “I just felt so at home—I thought, ‘This is exactly what it feels like before a fight,’” he says. “I attribute my success in acting to boxing because it was the buffer for me.” Paunovic’s father was a championship boxer in Yugoslavia before immigrating to Canada, so Paunovic grew up in boxing gyms. When a teenage Paunovic was touring Canada as the bass player

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These fitness start-ups challenged the status quo—and it’s paying off.

GRAVOCORE GORGI NIKKARAN Founder and CEO

Founded: 2017 Headquarters: Dallas Product: Gravocore

Website: gravocore.com

Gravocore is challenging the age-old “no pain, no gain” idea that to achieve results we must subject our bodies to torture rather than

FORCE USA MARK SWABY President

Founded: 2015 Headquarters: Salt Lake City Products: Customizable power racks

Website: forceusa.com

rely on our body’s intelligence. Our double pulley and harness system allows you to do previously impossible moves from your home or on the go. It also enables on-the-fly resistance modulation so you can make your workout as difficult or easy as you want, deciding which muscles will bear the strain. Gravocore is versatile—you can do anything from strength and high-intensity training to yoga and Pilates-type moves, at varying intensities. We hope this is a new paradigm that fitness lovers will get behind.

MyRack offers 20 different attachments (with more on the way) that let the consumer create a truly custom power rack that meets their specific needs. It’s a completely modular power rack that’s built with commercial-quality construction and features, but it’s priced at a range that’s affordable for the garage gym crowd. Plus, it offers features you just don’t find in run-of-themill home gyms—a monolift system makes heavy squats and bench presses safer, the lat pulldown attachment eliminates the need for a separate machine, and the cable crossover attachments let the user perform an endless array of cable movements. It’s essentially an entire gym in one piece of equipment.

MUSCLE & FITNESS / DECEMBER 2017

As told to Adam Bible

PRX PERFORMANCE BRIAN BARSCH CEO

Founded: 2013 Headquarters: Fargo, ND Products: Profile rack with kipping bar, Profile folding bench, PRx soft-sided plyobox

Website: prxperformance.com

In the summer of 2013, my partner and I were sitting around a campfire drinking beers and talking about how fitness products weren’t evolving as fast as the sport. Most companies wanted to change your entire garage into a gym, and that doesn’t work too well in Fargo, ND, where it’s too chilly for people to keep their cars outside. So we created a power rack system that would be like a Murphy bed—you can do squats, bench, and pullups, then fold it up against a wall when you’re done. To support the country and community, everything is American made and most of our manufacturers are based in Fargo. We started selling the Profile rack in April 2014, then auditioned for Shark Tank in January 2015. We appeared on the show in February 2016, and Kevin O’Leary picked us up—we went from $30,000 months to $30,000 days.

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THROW A CARTWHEEL KICK If you’re ever forced to defend your honor, you may as well do it in style.

MUSCLES ENGAGED >

STEP 2 Q U I C K LY TA K E A S T E P F O R W A R D

and to the side with your lead foot and swing the other leg up, as you place your left hand (or both) on the ground. As your legs are in the air, whip your right leg toward your target, torquing your hips over to gain momentum. Aim to connect the lower six inches of your shinbone on their nose, jaw, or neck. “Connect with any of those spots, and it’ll hurt,” VanNostrand says.

he time may come when you find yourself in a dicey situation (most likely at a bar), where you have to defend yourself (and your pride) against some knucklehead. If that’s the case, you may as well make his demise flashy. And you’d have a tough time finding a better move than the cartwheel kick to do so. While 16–1 Glory kickboxer and striking phenom Kevin VanNostrand jokes that, “You’ll probably have better luck catching a green Smurf than landing a cartwheel kick perfectly,” he also acknowledges that it’ll get the job done. Follow the steps below to learn how to perform one. Hopefully, you’ll never need it.

STEP 1 A S S U M E A F I G H T S TA N C E .

MUSCLE & FITNESS / DECEMBER 2017

STEP 3 NIP UP FROM THE FLOOR TO A

standing position (unless you possess the catlike skills to follow through and land on your feet). To do this: In one fluid motion, place your hands on the floor next to your ears, push off the ground, and drive your hips upward. Afterward, grab a victory beer. Illustrations by Mark Nerys

Z U F FA L L C / G E T T Y I M AG E S

For righties, your left foot is forward, and your back foot is staggered slightly to the right, with your toes turned out slightly and both hands up on your chin. Throw a jab to distract your opponent and set up your shot. “If you can tag them with a jab, that’ll create the perfect distance,” VanNostrand says. “They’ll move back a little.”

E D G E

I N S P I R A T I O N

By Shawn Donnelly

ROAD TO RECOVERY

Army veteran— and amateur bodybuilder— RANDY LLOYD turned his life around and found purpose with the help of an incredible organization.

After almost dying in a parking lot, Randy Lloyd got clean and is now a competitive bodybuilder and personal trainer.

ike a lot of former soldiers, Randy Lloyd came home from war with injuries. Some were physical—back pain from a year-long tour in Iraq as part of an Army Reserves unit out of Ogden, UT. The more serious wounds, though, were mental and emotional. When Lloyd’s service ended in 2010, doctors prescribed opioids for his pain. But while attending college, he started taking more medication to deal with the pressures of school and a case of post-traumatic stress disorder (PTSD). Soon, Lloyd was addicted to prescription drugs. Then, heroin. Unfortunately, this is not an uncommon trajectory for former soldiers: According to the U.S. Department of Veterans Affairs, more than two out of 10 veterans who suffer from PTSD

also experience substance use disorder. “You never grow up thinking you’re going to be an intravenous drug user,” Lloyd says. “But when you’re constantly trying to comfort yourself, you start to justify everything.” After dropping out of college, Lloyd hit rock bottom in 2012 when he had to be revived by paramedics in a grocery store parking lot after overdosing on a combination of heroin and cocaine. After that, Lloyd checked into a nine-week Veterans Affairs rehab center. He got clean, moved

MUSCLE & FITNESS / DECEMBER 2017

“You never grow up thinking you’re going to be an intravenous drug user,” Lloyd says. “But when you’re constantly trying to comfort yourself, you start to justify everything.”

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But FitOps didnâ&#x20AC;&#x2122;t just help Lloyd improve other peopleâ&#x20AC;&#x2122;s physiques; it also positively impacted his own. Entering the program at a soft 225 pounds, the 5'6" Lloyd cut down to a ripped 176 pounds to compete in last springâ&#x20AC;&#x2122;s NPC Southeast Texas Championships bodybuilding show. He took second in his class and has plans to step back onstage this spring. Ultimately, Lloydâ&#x20AC;&#x2122;s goal is to become an IFBB pro like his FitOps mentor, Marine Xavisus Gayden. â&#x20AC;&#x153;This past year has been one of the most amazing years of my life,â&#x20AC;? Lloyd says. â&#x20AC;&#x153;And itâ&#x20AC;&#x2122;s due to FitOps.â&#x20AC;?

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E D G E

T R A I N

L I K E . . .

By James “JR” Rosenthal

JAMES HARRISON

At 6' and 242 pounds, Harrison was deemed too short by NFL scouts and went undrafted in 2002.

How Pittsburgh Steelers bruiser JAMES HARRISON trains to be a powerhouse. ou’d be hard-pressed to find a harder worker in the NFL than James Harrison. The 39-year-old linebacker for the Pittsburgh Steelers hasn’t played fewer than

reps on the bench press with 405, and an 1,800-pound sled push. (That’s the equivalent of about five hulking NFL linemen.) “No one works harder than James,” says Garrett Giemont, the Steelers’ conditioning coordinator.

LINEBACKER STRONG

MUSCLE & FITNESS /

I C O N S P O RT S W I R E /G E T T Y I M AG E S

“Football is an explosive sport that requires you to be stronger and better conditioned than the player opposite you,” Harrison says. “I have never followed the same program as the other players on my team. I do my thing my way to be able to make tackles, explode off the line, and keep retirement as far away as possible.” To accomplish this, Harrison focuses on the following: He preaches that being able to generate power is based on barbelldriven multijoint exercises that stabilize the core, like the squat and deadlift. According to Giemont, who is incredibly close to Harrison, “James has always respected the discipline of a bodybuilding workout that focuses on powerlifts.” Harrison performs an

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isolated arm and shoulder day in addition to his regular routine. Heavy deadlifts are one of the secrets to Harrison’s success. They help him build the core strength and explosiveness he needs to be able to explode off the line and treat the offensive linemen like rag dolls.

GET LOW While other NFL players tend to avoid low-rep ranges on bench presses, Harrison has no problem with piling on the plates and performing fewer reps. “I wouldn’t say benching 500 pounds with chains is for everyone,” Harrison says. “But I don’t worry about anything other than doing my thing, getting stronger to play football, and proving that all the work is worth it.”

L I K E . . . SAND SPEED Tom Shaw, an Orlando-based performance coach who supervises Harrison’s off-season workouts, has devised an outdoor program that calls for Harrison to perform intervals and distance running in the sand to help toughen his hips and ankles and build up strength and stamina. “One of the goals of Harrison’s off-season training is to get him out of the weight room and into the hot sun,” Shaw says, “to sweat and to do sprints and intervals to build bursts of speed.”

NUTRITION Shaw works with Harrison to focus on eating organic produce and high-fiber foods and to keep an emphasis on proteins and fats instead of simple carbs.

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CLOCKWISE FROM LEFT: HELEN H. RICHARDSON/GETTY I M AG E S ; G R E G O RY S H A M U S /G E T T Y I M AG E S ( 2 )

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GET LOADED

WHAT IT IS

Six carry variations to load your frame with muscle.

o build a rock-hard core, grip strength, and a big upper back, the loaded carry reigns supreme. You’ve probably done the basic farmer’s walk, but now it’s time for a new twist on this classic muscle-building move.

TRAP-BAR CARRY DO IT: Stand in the trap bar, grab the handles, and walk forward and backward for distance.

MUSCLE & FITNESS / DECEMBER 2017

Photographs by Per Bernal

By Chris Gray, C.S.C.S.

1. TRAP B The neutral-wide grip handles of the trap bar are easier on the shoulders. This versatile tool also allows you to stand inside it with the weight aligned with your sides, which is generally a more optimal position. Try these three trap-bar variations: TRAP-BAR OVERHEAD CARRY DO IT: Standing in front of the trap bar, grab the handles and curl and press the bar overhead. Brace your core and begin to walk forward for distance.

TRAP-BAR FRONT CARRY DO IT: Hold the trap bar by its handles with arms bent at 90 degrees. This move is sure to blow up your shoulders, biceps, and traps.

HOW TO DO IT:

HOW TO PROGRAM:

1 For singlearm carries, walk 10 to 20 yards or 10 to 15 seconds for each arm for 2 to 3 sets. Double the distance or time for dual carries.

2 Use lighter

3 Add three

1Pick up the

2 Move

3 As you get

weights for longer distances or as a warmup. If youâ&#x20AC;&#x2122;re using heavy weights, shorten the distance and implement as a finisher.

carry variations a week to your traditional workouts.

item, brace your core, and stand up tall with your shoulders peeled back and eyes forward.

forward, taking small, choppy steps with a slight bend in your knees.

comfortable with the loaded weight, your stride length can open up as long as your posture stays solid. >

DECEMBER 2017 / MUSCLE & FITNESS

T R A I N

G E T

L O A D E D

2. DUAL OVERHEAD This variation, in which you carry two kettlebells or dumbbells overhead, will help pack on size to your shoulders and the smaller supporting muscles like the triceps and traps. You won’t be able to go as heavy, but that’s OK. Just increase the distance that you walk for optimal time under tension. DO IT: Pick up two kettlebells and press them directly overhead, keeping a slight bend in your elbows. Work on keeping your rib cage tucked down and in, and aim to get your biceps as close to your ears as possible.

3. SINGLE-ARM FRONTRACK CARRY This one-sided, front-loaded carry will make your core fire like crazy while helping correct piss-poor posture. DO IT: Clean one kettlebell so it’s in the front-rack position. Brace your core, then begin to walk forward.

BALANCING ISSUES?

4. SINGLE-ARM BOTTOMS-UP CARRY This variation increases strength and stability in your core and shoulder as you fight to balance the kettlebell. DO IT: Hold the ’bell bottoms up by the handle. Keep arm bent at 90 degrees. 52

MUSCLE & FITNESS / DECEMBER 2017

Shot on location at Global Fitness Studio, Gardena, CA

5. GOBLET CARRY The goblet carry is another variation that will challenge your core immensely, since all the weight is front loaded. In addition to fixing that desk-jockey posture, your biceps, shoulders, lats, and forearms will be burning. DO IT: Grab a kettlebell by the horns and bring it up to your chest (bent arms), about an inch off your sternum. Then begin to walk forward or laterally.

WANT MORE OF A CHALLENGE?

6. DUAL CARRY This spin on the farmerâ&#x20AC;&#x2122;s walk has you holding one weight overhead while carrying the other at your side. As with most of the carries here, this is a test of shoulder strength. But the offset weight will also challenge your core as you fight to stay completely upright. DO IT: Hold one kettlebell at your side and a slightly lighter one overhead, keeping a slight bend in your elbow. Be sure to switch sides each set to avoid imbalances. DECEMBER 2017 / MUSCLE & FITNESS

T R A I N

T R A I N I N G

M E T H O D S

PICTURE PERFECT

5/3/FUN

Follow Jim Wendler’s classic plan to become the strongest version of you.

Photographs by Per Bernal

ince it debuted in 2009, millions of satisfied strength disciples have pledged their allegiance to the church of Jim Wendler’s 5/3/1 training protocol. There are four variations available on jimwendler.com, and they all share one fundamental

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

WHAT IT IS A program that centers on just four compound lifts: the bench press, back squat, deadlift, and overhead press. Wendler uses a periodized plan, in which you alternate volume and intensity based on a percentage scale to ensure safe and effective weekly progression. Wendler believes in small weight jumps with an emphasis on form to perfect the movement.

HOW TO DO IT You’ll follow a three-week cycle, performing three sets of five reps in Week 1, three sets of three reps in Week 2, and three sets of five reps, then three reps, then one rep during Week 3. Each set and rep scheme will be accompanied with different percentages for you to base your sets on. After two three-week cycles, you’ll go back to Week 1 and try to set a rep record with the original weight on your last set. The same goes for Weeks 2 and 3. After you find your new rep max, you’ll use a one-rep max calculator (which you can find online) to find your new max and start the cycle over. For the accessory protocol (listed as “First Set Last”), you’ll perform the same movement for five sets of 10 reps in Phase 1 and five sets of five reps in Phase 2. Load the bar with the amount of weight that you used for the first set of that specific day.

WHY IT WORKS

principle: progression over time. Wendler’s no-nonsense, bare-bones approach to strength development spurned personal bests in practitioners from Kansas to Kathmandu. For those who have heard about the system but were uncertain on how to do it, let us school you in the ways of 5/3/1.

The secret sauce in Wendler’s program isn’t a secret at all. Rather, it’s just small, incremental progression and consistency. By using manageable weight, you’ll A) grease the groove with your lifts, making you better at them; and B) allow your body to adapt to handling big weight. While the accessory protocol isn’t fancy, performing a total of 50 reps with relatively heavy weight is a surefire way to add mass to your frame.

W E E K LY S C H E D U L E WEEK 1: EXERCISE

SETS

DEADLIFT OVERHEAD PRESS *

REPS

WEEK 2: EXERCISE

SETS

DEADLIFT OVERHEAD PRESS *

REPS

WEEK 3: EXERCISE

SETS

REPS

3 DEADLIFT

5, 3, 1

3 OVERHEAD PRESS *

5, 3, 1

* During Phase 2, perform 5 sets of 5 reps.

P E R C E N TA G E S NOTE: All percentages are based on 90% of your true one-rep max. PHASE 1

WEEK 1:

65%–75%–85% WEEK 2:

70%–80%–90% WEEK 3:

75%–85%–95% PHASE 2

WEEK 1:

65%–75%–85% AMRAP WEEK 2:

70%–80%–90% AMRAP WEEK 3:

75%–85%–95% AMRAP *On the last set of Phase 2, perform as many reps as possible (AMRAP), hitting at least the prescribed reps for that day.

DECEMBER 2017 / MUSCLE & FITNESS

T R A I N

M O V E

O F

T H E

M O N T H

BAND TOGETHER

Add a resistance band to your dumbbell curls to activate new muscle. FORM TIP

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MUSCLE & FITNESS / DECEMBER 2017

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T R A I N

M O B I L I T Y

THE LOW DOWN

Start from ground zero to build up to an ass-to-grass squat, the hallmark of mobility.

n ass-to-grass (ATG) squat is considered the sure sign of a mobile, injury-free lifter by strength coaches everywhere. But if you can’t hit that position, how do you get your squat deeper? Focus on tissue quality, motor control, and strength. Master these, and even if you have the squatting ability of the Tin Man in a blizzard, you can become a pliable panther with our ATG attack.

THE PROBLEM The slightest knee bend has your joints feeling as if they’re being stung by a legion of habanerocoated wasps. So you neglect the squat. In the end, though, avoiding a movement because of pain will make the problem only worse and you more immobile.

THE CAUSE The biggest culprit silently affecting millions of Americans on a

with stopchasingpain.com, “where you think it is, it ain’t. The knee can only do what the foot can control and the hip will allow.” Translation: Mobilize your feet, ankles, and hips for a better range of motion.

THE FIX Release, familiarize, and strengthen. Meaning, roll out all the areas mentioned above to break up tight muscle tissue. Then practice squatting deep, either assisted or on your own. Finally, reinforce

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

THE PROGRAM RELEASE

EXERCISE

SETS

WALL ANKLE MOBILITY DRILL*

REPS

6 PER LEG

*Stand in front of a wall, feet staggered, with front foot firmly planted, 6 inches from wall. With hands on wall, lean front knee forward until it makes contact.

FA M I L I A R I Z E

EXERCISE

SETS

REPS

*Hold on to a power rack or a suspension trainer and squat as low as you can. Aim to get rid of the support and work on holding a standard deep squat.

STRENGTHEN

EXERCISE

SETS

REPS

TEMPO**

*Use 50% of your one-rep max. **For the tempo: The first number represents the time spent on the lowering phase of the lift, the second represents the pause, and the third is the up portion.

SWEET RELEASE

GROOMING BY AMBERLEE SCHONEWEIS

MUSCLE & FITNESS

DECEMBER 2017

Photograph by Per Bernal

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T R A I N

A B S

C O R E

By Matt Pudvah, C.S.C.S.

SIDE HUSTLE

Add rows to your side plank to build a crazy-strong core.

hen working abs, most guys crunch away to target their rectus abdominis (the blocky, aesthetic portion of your midsection). Those same guys also end up with a weak core, which is a problem when you consider that it’s activated during main lifts like the back squat and deadlift. One way to fix this is to work on your rotational strength—that is, your ability to resist core rotation. The stronger your ability to resist, the more stable you’ll be during major compound movements, making you better at them. The side-plank cable row, which has you row weight while in a side-plank position—forcing your core stabilizers to fire like crazy— should become a staple in your routine. Oh, and you’ll build a set of well-defined obliques, too.

TRAINER TIP

HOW TO DO IT

SIDE-PLANK CABLE ROW Set a cable machine to the lowest setting with a D-handle attached and assume a side-plank position—propped up on your elbow, legs straight, core tight, feet stacked. 60

Facing the cable, reach for the cable with your top hand, making sure it fully extends before pulling.

Drive through your forearm and the edges of your feet to keep your hips off the floor.

Row the weight to your side, leading with your elbow. Do not let your hips rotate.

FORM TIP: To help stabilize, press your bottom forearm and hand, palm down, into the floor, effectively creating tension in your shoulder and lat.

MUSCLE & FITNESS / DECEMBER 2017

Photographs by Per Bernal

GROOMING BY AMBERLEE SCHONEWEIS

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

S P E E R

O F

I N F L U E N C E

T R A I N

SKIP THE EXCUSES

Squeezing in workouts this month can be challenging—unless you have a plan to conquer the holiday rush. HYPERTROPHY If you have only 30 minutes, try this timed lifting method to maximize your pump. It’s a modified version of one of my favorite bodybuilding plateau busters, Vince Gironda’s 8x8. For the sake of time, we’ll make it 5x5. But don’t worry, you’ll still get the cell-volumizing pump to fill out that holiday sweater that Grams knit for you. The protocol is simple: Work for 30 seconds, rest for 30 seconds. Do this five times, then move on to the next exercise and do the same for it. Keep weights moderate. You are chasing the pump; this is not a strength routine. For chest/triceps, do: Close-grip bench press, incline dumbbell press, decline cable flye, triceps cable extension, and pushup. For legs, do: A squat variation, Romanian deadlift, rear-foot-

HIIT IT

JUMP ROPE WORKOUT

GROOMING BY CHRISTIE CAIOLA

DIRECTIONS: Perform all exercises for 1 minute with no rest between moves. Do 3 rounds. EXERCISE

TIME

OVERHEAD SQUAT WITH JUMP ROPE

1 MIN.

BEAR CRAWL

1 MIN.

ALTERNATING SCISSOR KICK

1 MIN.

e le h A d c c

NO EXCUSES

is th o m h a

FAT LOSS/HIIT S w B c o

PERFORMIX

* Rest 1 minute between rounds. Perform this while holding the jump rope with *hands shoulder-width apart.

Photograph by Jay Sullivan

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DECEMBER 2017 / MUSCLE & FITNESS

T R A I N

B O D Y

W E I G H T

TAKE YOUR PULLUP TO NEW HEIGHTS

Clapping pullups aren’t the most important move in your training repertoire, but doing them is an impressive show of strength.

on’t expect the clapping pullup to be the catalyst for supersizing your upper body. To do that, rely on moves like heavy rows and bench presses. However, the clapping pullup does require serious core stability and

upper-body power to execute. If you can do one (or 10), give yourself a golf clap. It you’re not yet able to perform a clapping pullup—and there’s no shame if you can’t yet—use the formfocused, power-building tips at right to make it happen.

By Lee Boyce, C.P.T.

3 S T E P S T O. . .

SERIOUS POWER Use these three power-based exercises to help build upper-body explosiveness.

MEDICINE BALL SLAM Hold a medicine ball overhead and, in one motion, propel the ball to the floor, using your entire body. Perform sets of 6 to 15 reps.

PLYOMETRIC PUSHUP Perform a basic pushup but with enough force so that your hands leave the ground. Do not clap them, though. Perform sets of 6 to 10 reps.

OVERHEAD THROW Find an empty field or gym with a high ceiling. Holding a med ball in a full squat, fully extend your body and launch the ball behind you. Repeat for sets of 4 to 6 throws.

HOW TO DO IT

CLAPPING PULLUP

Hang from a pullup bar with a grip that’s slightly wider than shoulder width. Make sure that your arms are fully extended.

FORM CHECK

Squeeze your shoulder blades together and pull yourself up until your chin is over the bar. You can use a little body English to increase your power.

MUSCLE & FITNESS / DECEMBER 2017

Let go of the bar, clap your hands together, and then catch yourself on the bar, ideally in the same hand position. Brace for the negative rep. Photographs by Per Bernal

T R A I N

F O R M

C H E C K

5 REASONS YOUR SUCKS 64

MUSCLE & FITNESS / DECEMBER 2017

1 4

By Brad Baldwin, C.S.C.S.

TÂ

he push press allows you to use leg drive, when pressing, to build a powerful upper body. A little lower-body English means you can add more weight on the bar than you could if you were to perform a standard military press. Of course, more weight on the bar translates to a greater muscular response. Unfortunately, most people donâ&#x20AC;&#x2122;t do it often because itâ&#x20AC;&#x2122;s difficult to learn, and when they do, well, their form is far from ideal. Here are five reasons you might be struggling with the movement and how to correct it.

FIX THESE PUSH PRESS PROBLEMS Your knees shoot forward If your knees shoot forward when you dip down, then thereâ&#x20AC;&#x2122;s a good chance your hips arenâ&#x20AC;&#x2122;t dropping straight down to transfer maximal force. Instead, push your knees outward on the dip, as you would with a squat, to better use your power.

Youâ&#x20AC;&#x2122;re not breathing properly

Breathing sounds simple enough, but a lot of peopleâ&#x20AC;&#x201D;both newbies and prosâ&#x20AC;&#x201D;screw this up, which is a shame since proper breathing can add several reps to your set. Before you start the dip, take a big breath into your belly. Exhale at the top of the push press, then inhale again when the barbell descends to your shoulders. Repeat this process for every rep.

Your bar placement is wrong

Ideally, the bar should be resting on your shoulders and clavicleâ&#x20AC;&#x201D;not too far forward and not pressed up against your neck. This lines the weight up with your hips so that when you press, you can transfer all your force in one straight line.

Your grip is off The proper grip can vary by a few inches from person to person, but the ideal range is between the start of your deltoid and six inches outside it. Any wider and your leverage will be weakened. Any closer and your elbows wonâ&#x20AC;&#x2122;t be in the right position to help you drive the weight overhead.

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One thing new push pressers donâ&#x20AC;&#x2122;t think about is how to absorb the weight on the descent. When you become pretty strong at the movement, and the weight begins to add up, you put your rotator cuff in danger when you slowly lower the weight down as you would with a military press. Instead, let the bar fall at a reasonable speed and bend your knees a bit, so you dip about three inches. This will ensure that you catch the falling weight and absorb the load more efficiently. Photographs by Edgar Artiga

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T R A I N

F I N I S H E R S

STRAIGHT-UP BALLIN’ Slam and jump your way to sharp abs while building serious power. BALL + BOX FINISHER When to use it: This is more of a cardio and abs workout, so tack it on at the end of any strength training or hypertrophy workout. If you performed a high-intensity routine, you’ll probably be too tired to perform this right. Why do it: Slamming a ball from overhead taxes your core as you extend and contract your entire body to slam the ball downward as hard as you can. It also engages muscles in your upper and lower body, like your hamstrings, shoulders, triceps, and glutes. The best part? In addition to becoming a more ripped and explosive human, you’ll relieve some serious stress. Get it done: Perform one slam, then immediately perform 10 box jumps. Be sure to land softly, heels first, and to step down off it. Then perform two slams and nine jumps. Continue adding one slam and removing one jump until you reach 10 slams and one jump. Perform two rounds with a three-minute break between rounds.

TRAINER TIP

FINISHER

BALL+BOX COMBO EXERCISE

SETS

REPS

BOX JUMP

10–1

MUSCLE & FITNESS / DECEMBER 2017

Photographs by Per Bernal

By Adam Bible // Workout by Lee Boyce, C.P.T.

Slam Ball vs. Medicine Ball

Know the difference between these spherical tools, and use them to boost your power output while working up a sweat. MEDICINE BALL Both balls can range anywhere from two to 50 pounds, but the main difference is that a medicine ball (shown at left) is softer, is a little larger in diameter, and will bounce back when tossed against a wall or slammed to the floor—some balls have less bounce than others. Best for: Wall tosses, diagonal chops, pushups, and partner drills—like situps to overhead tosses and chest passes.

GROOMING BY AMBERLEE SCHONEWEIS

SLAM BALL A slam ball is more compact and built with a harder shell. It’s made to be thrown anywhere—inside, outside, your mom’s basement. And because it won’t bounce back, you can throw it as hard as humanly possible. Best for: Overhead slams, broad jumps to passes, lateral throws, chest passes. DECEMBER 2017 / MUSCLE & FITNESS

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WHAT'S IN THE FRIDGE THIS MONTH

RESCUE PARTY Throwing a holiday rager? These lower-calorie takes on traditional appetizers taste just like the real thing, so you can fool your guests yet save that six-pack.

SKINNY DIP

Ã&#x17D;

DECEMBER 2017

MUSCLE & FITNESS

E A T

H O L I D A Y

A P P E T I Z E R S

PR EVIOUS PAGE

GREEK SPINACH AND ARTICHOKE DIP S E RVE S 8

2 tsp olive oil 2 garlic cloves, minced 10 oz frozen spinach, thawed and drained 1 (14 oz) can artichoke hearts, drained and chopped 1 cup plain nonfat Greek yogurt 1 cup reduced-fat cream cheese Â½ cup grated Parmesan cheese Salt and pepper

POWER PRODUCE

1. Heat oil in a large saucepan over medium heat. Add garlic, spinach, and artichokes. Cook until tender, about 5 minutes. 2. Stir in yogurt and cream cheese. Add Parmesan and salt and pepper to taste. Cook, stirring occasionally, until thickened, 5 to 10 minutes. Serve warm.

THE MACROS

116

CALORIES

PROTEIN

CARBS

FAT

NO BONE TO PICK

FUN FACT: SMALL AND BIG PORTIONS OF FOOD ARE EQUALLY FILLING AFTER 15 MINUTES, A STUDY FOUND. 70

MUSCLE & FITNESS / DECEMBER 2017

Photographs by Linda Xiao

SLOWCOOKER BARBECUE CHICKEN SLIDERS WITH COLESLAW S E RVE S 12

FOR PULLED CHICKEN Salt and pepper 2½ lbs boneless, skinless chicken breasts 1 medium onion, diced 2 cups barbecue sauce 1 tbsp Worcestershire sauce

LIKE IT HOT

FOR COLESLAW ½ cup reduced-fat mayo 2 tbsp apple cider vinegar 1 tsp Dijon mustard Salt and pepper ½ head green cabbage, shredded ½ head red cabbage, shredded 2 carrots, shredded 12 whole-wheat slider buns 1. Salt and pepper chicken; set aside. In a 5- to 6-quart slow cooker, add onion and sauces. Add chicken and coat with sauce. Cook on low for 6 to 8 hours, then on high for 4 to 5 hours. 2. To make coleslaw, combine mayo, vinegar, mustard, and salt and pepper to taste. Add cabbages and carrots; stir. 3. Remove chicken from slow cooker and shred, then spoon onto buns; top with slaw.

THE MACROS

322

33g

CALORIES

PROTEIN

33g

CARBS

FAT

GET FIRED UP

BAKED JALAPEÑO POPPERS S E RVE S 10

8 oz whipped low-fat cream cheese ½ cup shredded sharp cheddar ½ tsp garlic powder ¼ tsp onion powder Salt and pepper 10 jalapeños, halved lengthwise, seeds removed ½ cup panko breadcrumbs 1. Heat oven to 325°F. Line a baking sheet with parchment paper.

2. In a medium bowl, stir together cream cheese, cheddar, garlic powder, onion powder, and salt and pepper to taste. 3. Spoon filling into each jalapeño cavity. Then top jalapeños with a sprinkle of panko crumbs. Place peppers on baking sheet, cavity-side up. Lightly coat peppers with cooking spray. Bake until filling melts and panko crumbs are golden,

15 to 20 minutes. Remove from oven and serve immediately.

THE MACROS

130

CALORIES

PROTEIN

10g

CARBS

FAT

DECEMBER 2017 / MUSCLE & FITNESS

E A T

T A S

BARHOPPING

3 4

Who makes the tastiest chocolate chip granola bar? The M&F staff decides, once and for all.

ontrary to popula granola bars aren 10-year-old kids w something to fuel game marathons. also a tasty, healthy opti you—provided you mak choices. “Granola bars c snack or a bad snack,” sa Agustines, R.D., of Tamp “You have to read food la Agustines’ top tips: Loo “whole grains” or “whole oats” near the top of the ingredients list. Lean tow varieties that are lower i sugar (10 grams or less) higher in fiber (3 grams And if the calories are h more), eat them post-wo meal replacement. Which bar tastes best? members sampled five p chocolate chip varieties them from 1 (gross) to 5 (

1 QUAKER CHEWY M & F TA S T E R AT I N G :

4.10 This one earned top marks. “It’s like a granola Rice Krispies treat,” senior designer Miguel Paredes says. But it was the dietitian’s least favorite. “There are a lot of preservatives, artificial flavors, and weird ingredients,” Agustines says. “It’s just a hot mess.” 72

2 KIND M & F TA S T E R AT I N G :

3.30 A few complaints about aftertaste brought down this one’s score. But some samplers loved it, and it was the dietitian’s favorite. “It has a lot of whole grains and a decent amount of fiber and protein,” Agustines says. “I’m going to start giving this to my kids.”

MUSCLE & FITNESS / DECEMBER 2017

BE KIND

3 CASCADIAN 4 CLIF FARM CRUNCH

5 NATURE VALLEY

M & F TA S T E R AT I N G :

3.50

3.40

3.60

Staffers liked (but didn’t love) this bar. “Great oaty-ness,” senior social video producer Sarah Pusateri says. “I really enjoy the crunch.” The dietitian was less impressed. “There are no whole grains,” Agustines says. “It’s a decent bar, but there are better choices.”

This one lived up to its name. “Very crunchy,” Web producer Tom Briechle says. “Reminds me of graham crackers.” But people also found it dry and bland. The dietitian wasn’t blown away, either, pointing to its 200 calories and 12 grams of sugar.

Overall, staffers approved of this bar. “Good and crunchy,” photo director Tony Nolan says. “Slightly burnt taste, but I like that.” The dietitian dug it, too. “It’s almost exactly like the Clif bar, but this one has whole grains,” Agustines says. “It’s a good option.”

Photograph by Brian Klutch

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E A T

F O O D

F I G H T

By Lizbeth Scordo

STOP WINING! White wine vs. champagne.

f you can make it through all your holiday gatherings without imbibing, well, Santa hats off to you. But if you’ve resigned yourself to an adult beverage or two to survive another

one is a smarter choice? Amy Goodson, R.D., who has worked with the Dallas Cowboys, says that going with sparkling wine is more likely to set you up for success, and not just because it has fewer calories. “Often, p cham se of th ust less everage glass yo drinking sometim

116

15 ounces in a wineglass, so it’s much easier to overdrink,” Goodson says. But remember: Any wine—white, red, or sparkling—is a better choice than nearly every cocktail in existence, since liquor packs a ton of calories in a much smaller serving. Plus, it’s often combined with sugar-laden juices or artificially sweetened mixers. Goodson’s best party advice?

FIGHT CARD

WHITE WINE

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FACTS

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FAT

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0g WINNER: CHAMPAGNE

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FROM THE MAKERS OF

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O F

T H E

M O N T

NO-DOUGH PALEO PIE

Slash carbs by piling pizza toppings on a savory chicken breast “crust.”

CHIPOTLE CHICKEN PIZZA S E RVE S 2

HOT TIP ON HOT PEPPERS

E A T

F O O D

I D

By Jenna Werner R D

BARKTHINS BLUEBERRY WITH QUINOA

EATING EVOLVED SIGNATURE DARK

PB2 WITH CHOCOLATE

BARNANA ORGANIC DARK CHOCOLATE

CHOCOLATE REIGN

LILY’S ORIGINAL DARK CHOCOLATE

Don’t go on a dessert binge this holiday season. Instead, satisfy your sweet tooth with these healthy chocolates.

MUSCLE & FITNESS / DECEMBER 2017

Photographs by Brian Klutch

STRAIGHT BALLIN’ Add healthy pecan butters to your holiday ingredient list. Chef GAVAN MURPHY shows you how.

FOR MORE INFO

NO-BAKE SMASH BALLS

FOOD STYLING BY SUSAN OT

S E RVE S 12

indulgences by dropping the sugar and flour and adding nut butters to your ingredient list. According to chef Gavan Murphy, known as the Healthy Irishman, cooking with nut butters is an effective way to maintain a low-carb diet—even during the holidays. Photograph by Brian Klutch

any smoothie. Or they can be made into toothsome snacks like Murphy’s No-Bake Smash Balls (recipe at right). “Pecan butters are great treats on their own,” Murphy says. “They’re more decadent but also healthy because they’re low in sugar.”

2. In a large mixing bowl, combine pecan butters, oats, coconut, and maple syrup. Shape into 1-inch balls and refrigerate for 1 hour. Then serve.

THE MACROS (2 BALLS)

519

18g

11g

CALORIES

PROTEIN

CARBS

FAT

DECEMBER 2017 / MUSCLE & FITNESS

MUSCLE & FITNESS

DECEMBER 2017

G E T M&F-I NG H UG E D AY 1

TRAINING EXPLAINED PROTOCOL

THE DEUCE TA R G E T

WORK CAPACITY: This day is meant to increase the amount of weight you can handle for high reps. Also, this training day will cause a huge release of anabolic hormones like testosterone and growth hormone, which will carry over into the rest of your training for the week, making you stronger by bolstering your recovery. HOW TO DO IT

DIRECTIONS: Start with 70% of your one-rep max for both lifts. Perform the bench press for two straight minutes, aiming to accumulate as many reps as possible. Then rest four minutes and repeat for the deadlift. That’s one round; you’ll perform three. If you get more than 65 total reps for both moves in one round, increase the load to 80%. If you get 56 to 65 reps, increase the load to 75%. If you accumulate 55 reps or less, keep the weight the same. EXERCISE

SETS

REPS

REST

2 MIN.

4 MIN.

1A. 1B. DEADLIFT

DEADLIFT X 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. 82

MUSCLE & FITNESS / DECEMBER 2017

Shot on location at Matrix Fitness Club, Astoria, NY

D AY 1

TRAINING EXPLAINED AC C E S S O RY WO R K

DIRECTIONS: Perform both protocols once through as a giant circuit. “Do not rest at any point or drop the weight down,” Davidson says. PROTOCOL

ARM FARM EXERCISE

REPS

DUMBBELL CURL (PALMS UP)

ZOTTMAN CURL

DUMBBELL SHOULDER PRESS

PROTOCOL

DELT DOMINATION EXERCISE

REPS

LATERAL RAISE

DUMBBELL SHOULDER PRESS

DUMBBELL BENCH PRESS

W DUMBBELL SKULL CRUSHER Hold two dumbbells with a neutral grip and lie back on a bench, with a slight arch in your lower back. Keep your elbows pointed straight ahead and slowly lower both dumbbells toward your shoulders. Pause for 1 second, then press them back up. DECEMBER 2017 / MUSCLE & FITNESS

MUSCLE & FITNESS

DECEMBER 2017

G E T M&F-I NG H UG E W BARBELL CURL ell with d barbell d. Squee together an toward your sho

up a arms der ght up t slowly.

D AY 2

TRAINING EXPLAINED PROTOCOL

BACK SQUAT X

STATIC SHOCK

our upper quat, keeping your utral. Go as low as ping good form, then

TA R G E T

up.

STRENGTH: Instead of taking six seconds to lower yourself, as in last month’s program, you’ll pause at the bottom part of both the incline bench press and back squat. This isometric hold will increase your muscular stability and also help you produce more power from a static state, carrying over to your regular-speed sets. For the tempo, the first number represents the lowering portion of the lift, the second one is the static portion, and the last one is the concentric (up) part of the lift.

INCLINE BENCH PRESS T Plant your feet firmly on the ground and remove the bar from the rack. Lower the bar to your chest, keeping your elbows pointed slightly in, then forcefully drive the bar back up.

HOW TO DO IT

DIRECTIONS: Use 80% of your one-rep max for the first two lifts. As for the accessory work, perform moves marked with A, B, and C back-to-back, resting only after the last exercise.

EXERCISE

SETS

REPS

TEMPO

REST

0-6-0

2 MIN.

GROOMING BY CHRISTIE CAIOLA

INCLINE BENCH PRESS

1A.

1B.

1C.

2A. BARBELL CURL

2B.

2C. BENTOVER REAR-DELT FLYE

1 MIN.

DECEMBER 2017 / MUSCLE & FITNESS

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

S LATERAL RAISE mbbell i our che e both of bend in yo parallel to the

nd stand our abs p, with a l they’re em slowly.

MUSCLE & FITNESS / DECEMBER 2017

BENCH PRESS T Set up as you did for the incline bench press, except keep a slight arch in your lower back. As you’re pressing, ensure that you’re squeezing your glutes and actively pressing your knees out.

DUMBBELL ROW X Grab two dumbbells and hinge at the hips until your torso is about parallel to the floor. Leading with your elbows, row the weights to your sides.

D AY 3

D AY 4

TRAINING EXPLAINED

PROTOCOL

TOILSOME 12 TA R G E T

EXERCISE

REPS

REST

HYPERTROPHY: Like last

month, this day will reflect a more traditional bodybuilding-style workout. You’ll perform each lift for sets of 12 to increase your time under tension (TUT) to trash your muscle fibers so they recover and in turn grow larger.

SETS

TA R G E T

BENCH PRESS

1A.

1B. DUMBBELL ROW

1C.

2A. ROPE PUSHDOWN

2B.

150 SEC. -

HOW TO DO IT

DIRECTIONS: Perform exercises

marked with letters in succession, resting only at the end of each superset.

CAJUN QUICK BURNER CONDITIONING: If you followed along last month, then you’re no stranger to this arduous protocol that has you perform a circuit of multijoint movements. This particular workout will still target all your major muscles, jack up your heart rate, and elicit a huge hormonal response. The only difference is that instead of 15 reps, you’ll perform 10 but with heavier weight. HOW TO DO IT

DIRECTIONS: Perform each exercise for 20 seconds with the goal of getting 10 reps. (If you get to 10 before the window is done, stop.) Then rest 40 seconds and move on to the next move. After you perform all three exercises, rest for three minutes between rounds. EXERCISE

SETS

1A.

1B. BENCH PRESS

1C.

TREADMILL WALK*

REPS

REST

20 SEC.

40 SEC.

20 MIN.

* Set treadmill at 15% incline and 2.5 to 3 mph.

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

DECEMBER 2017 / MUSCLE & FITNESS

MUSCLE & FITNESS

DECEMBER 2017

FEAST LIKE A BEAST Our easy, step-by-step, chef-approved guide to surviving the biggest cheat meal of the year— the holiday smorgasbord—with your abs intact. /// ///

HOL I DAY F E A ST

EMEMBERING TO CUT YOUR DAD’S SCOTCH WITH water. Wearing that hideous sweater your aunt gave you. Using your black-belt-like conversational skills to supplant any political talk with pigskin polemics … By the time the feast finally arrives, the last thing you want to do is sweat over calories. But here’s the grim reality: Roughly 75% of all the weight we gain over the course of the entire year we gain between November and January, a 2013 study in the European Journal of Clinical Medicine found. “One bad day of eating won’t derail your health,” says Miranda Hammer, R.D., a registered dietitian based in New York City. “The problem is, the big meal commonly begins a cycle of terrible behavior that can lead to a week, a month, a season of poor eating.” So why not set yourself on a better path from the get-go by, for example, boiling, not roasting, your ham to reduce fat? Opting for butter-free yet still flavorful brussels sprouts? Or replacing those belly-bloating mashed potatoes with a great-tasting cauliflower mix? With these healthy twists on classic holiday plates you won’t have to surrender flavor to stay fit. Bonus: They make delicious leftovers, too.

SERIOUSLY TASTY TURKEY

SAVORY BRUSSELS SPROUTS WITH GREMOLATA

WEIGHTLESS PUMPKIN PIE S E RVE S 8

Simply ditching the crust means you can make that cherished recipe with no other health hacks needed. But, says Hammer: “Savor it, be satisfied, then get back to eating well and exercising the next day.” 1 1 2 ½ 1 ½ ¼ ¼ ½

(15 oz) can pumpkin (12 oz) can low-fat evaporated milk eggs cup brown sugar tsp ground cinnamon tsp ground ginger tsp ground cloves tsp salt tsp baking powder

Heat oven to 325˚F. In a large bowl, whisk together pumpkin, milk, eggs, and sugar. In a small bowl, stir together cinnamon, ginger, cloves, salt, and baking powder; whisk into pumpkin mixture. Pour into a pie dish; bake for 50 minutes, or until a toothpick inserted in center comes out clean. Refrigerate for at least 3 hours before serving.

S E RVE S 6

THE MACROS

S E RVE S 12

When you’re shopping, look for a bird labeled “pasture raised” and “organic,” because a turkey that’s been raised without hormones, steroids, or antibiotics—and hasn’t been injected with flavor-faking liquids—will taste better. When you prep it, season it with simply salt and pepper, not a slathering of oil or butter—it’s important that the skin be completely dry when you put it in the oven. 1

turkey (12 to 16 lbs) Salt and pepper

½ cup minced parsley (preferably flat-leaf) 1 garlic clove, minced 2 tsp lemon zest Salt and pepper 1½ lbs brussels sprouts, ends trimmed, halved lengthwise 1 tbsp olive oil Heat oven to 425˚F. For the gremolata, mix parsley, garlic, and lemon zest in a small bowl; add salt and pepper to taste. In a large bowl, toss sprouts with olive oil; spread on a baking sheet. Roast for 25 minutes, or until edges are browned. Toss warm sprouts with gremolata.

THE MACROS

413

71g

12g

203

14g

38g

CALORIES

PROTEIN

CARBS

FAT

CALORIES

PROTEIN

CARBS

FAT

MUSCLE & FITNESS / DECEMBER 2017

106

19g

CALORIES

PROTEIN

CARBS

FAT

GRAVY S E RVE S 12

3 1 1 1 1

tbsp butter onion, chopped garlic clove, minced carrot, chopped celery stalk, chopped Neck and giblets from turkey 4 cups good-quality low-sodium turkey or chicken stock 1 tbsp soy sauce 6 tbsp flour Salt and pepper Melt 1 tbsp butter in large saucepan over medium heat. Add onion, garlic, carrot, celery, neck, and giblets; cook until browned. Add stock and soy sauce; bring to a boil, reduce heat and simmer for 1 hour, then strain. In large pan over medium-low heat, melt 2 tbsp butter; add flour, whisking frequently, until it turns deep brown. Slowly whisk in the stock, bring to a boil, then reduce heat and cook until thick. Salt and pepper to taste.

P r o p s t y l i n g b y A l i s t a i r Tu r n b u l l f o r B R U M L C O N L O N

Heat oven to 400˚F. Place turkey, breast-side down, on a rack in a large baking dish; rub salt and pepper over it. Cover with foil, poke holes in foil, and roast for 45 minutes. Turn breastside up; roast until an instant-read thermometer registers 160°F in the breast and 170°F in the thigh. Let rest for 30 minutes.

Brussels sprouts seem saintly, but it’s easy to pile on the bacon and cream. Instead, use this classic Italian relish to give your holiday plate some balance without unnecessary fat and sodium. Oven roasting gives an appealing crispness with less oil than panfrying.

Ride the gravy train. For a tasty, less fattening sauce, ditch the pan drippings.

Can the crust. You’ll save time and a whole pumpkin patch worth of calories.

Portion the plate. Half veggies, half protein/starch, all good the next day.

Break bread. For stuffing, go easy on butter and use whole grains. (For recipe, go to muscle andfitness.com.)

Make “muscle sprouts.” Brussels sprouts are great for you—don’t destroy them with bacon and cream.

HOL I DAY F E A ST

LEG OF LAMB

SOMMELIER TIP!

S E RVE S 12 Courtesy of Jason Wagner, beverage director at Fung Tu in New York City

By firing up your lamb on the gr you’ll free up your oven for side dishes. Be sure to do it right, tho by butterflying it so it’s a uniform thickness. (Your butcher can do easily for you.) Another bonus: O sauce is oil-free, which cuts abou 1,000 calories. You’re welcome. 2 2 8 1 1

lemons tbsp fresh rosemary garlic cloves, peeled tbsp salt boneless leg of lamb (about 6 lbs), butterflied

In a food processor, puree lemons—skin and all—with rosemary, garlic, and salt to a paste. Rub the paste into the lamb and let sit in the refrigerator for at least 6 hours, preferably overnight. Heat a charcoal or gas grill to medium-high. Laying the lamb flat, grill until an instant-read thermometer inserted into the thickest part reads 125°F (about 15 minutes per side), then remove to a platter. (Alternately, roast the lamb uncovered in a 425°F oven for about 45 minutes.) Loosely cover with foil and let rest for 20 minutes.

THE MACROS

427

64g

17g

CALORIES

PROTEIN

CARBS

FAT

SERVING TIP!

The Perfect Amount of Portion Control

Q Really want to survive the holiday meal wit abs intact? Follow Hammer’s advice. When composing you be nine inches or less in diam vegetables, a quarter with pr with starch (sweet potatoes, gravy). This is an easy way to g

crucial pie e (which fill hal ith an ter toes, less fat

GREEN BEAN CASSEROLE

WHIPPED SWEET POTATOES

S E RVE S 8

Salvage this gloppy staple by swapping the soup for a from-scratch sauce and the fried onions for caramelized ones.“Green beans are loaded with fiber and vitamin C and should occupy a lot of the real estate on your plate,” Hammer says. 1½ lbs fresh green beans, trimmed and halved crosswise 2 tbsp butter 2 onions, peeled and thinly sliced Salt 8 oz mushrooms, coarsely chopped 1 onion, coarsely chopped 2 garlic cloves, minced 1 cup chicken stock 1 cup milk 3 tbsp flour Bring a pot of salted water to a boil, add green beans, cook for 5 minutes, then drain and cool. Melt 1 tbsp butter in a pan over medium heat, add sliced onions, salt lightly, and cook until browned. Heat oven to 400°F. In a large pan, add mushrooms, chopped onion, garlic, and 1 tsp salt; cook for 10 minutes over medium heat. In a separate saucepan, bring stock and milk to a simmer; add flour and cook, stirring constantly, for 2 minutes. Add stock mixture to mushrooms; bring to a boil, stirring until thick. Put beans in a baking dish, add mushroom mixture, and top with the caramelized onions; cook for 15 minutes.

Sweet potatoes are already decadently sweet and silky, so topping them with brown sugar and mini marshmallows is overkill. “Instead, add fruit for more natural sweetness,” Hammer says. “You’ll get added nutritional mileage from the fruit, avoid processed sugar, and gain extra vitamins, minerals, and fiber.” We recommend bananas, to boost creaminess, and apples, whose natural acidity will brighten the sweet potatoes’ naturally deep flavor. 2 lbs sweet potatoes, pricked with a fork 2 ripe bananas 1 cup all-natural applesauce ¼ cup honey 1 tsp ground cinnamon Salt and pepper Sugar Heat oven to 375°F. Roast potatoes on a rimmed baking sheet for 40 minutes, then add bananas (with peel on) and cook for another 15 minutes. When potatoes cool, split lengthwise and scoop the flesh into a bowl; peel bananas and add with applesauce, honey, and cinnamon, then season with salt, pepper, and sugar to taste. Mash well with a potato masher, or whip with an electric beater. Transfer mixture into a buttered baking dish; bake for 30 minutes, or until heated through.

THE MACROS

13g

138

35g

CALORIES

PROTEIN

CARBS

FAT

CALORIES

PROTEIN

CARBS

FAT

T h i s p a g e: N i c k F e r r a r i; Pr o p s t y l i n g by Ra c h e l S t i c k l ey/ B e r n s te i n & A n d r i u l l i

Courtesy of Miranda Hammer, registered dietitian in New York City

ny wines are naturally low in alcohol, which means they have wer calories than the heavy, boozy red zinfandels and caberne often served with winter meals. “Wines from Beaujolais and th oire Valley of France are lower in alcohol and higher in acidity; only do they have fewer calories, they’re also mo ersatile, s with a wider array of foods,” Wagner says. For red k for a ais that’s labeled “cru Beaujolais”—meaning it’s fro he be rds; and for white, grab a muscadet. “Big, bold wine n elm some dishes and get you drunk faster,” Wagn But wines can be consumed in greater quantity withou —and they’re a great counterpoint to rich holiday

Why puff up? Bottom line, sweet potatoes don’t need marshmallows.

Break out the grill.

Green light. Do a green bean casserole—but swap the soup for a from-scratch sauce and caramelize the onions.

DECEMBER 2017

MUSCLE & FITNESS

HOL I DAY F E A ST

SPICY, HEALTHY HAM

MASHED POTATOFLOWER

S E RVE S 12

S E RVE S 6

Truth is, ham is a pretty lean, healthy meat. It’s the salty cure, layers of skin and fat, and, usually, sticky-sweet glaze that ruin it. But if you boil the ham rather than roast it, you’ll cut much of the salt and fat—and it’ll still be as moist and tasty as ever. Instead of lathering on a sugary honey-baked glaze, we recommend this thin coat of spicy Sriracha—balanced with honey—which will deliver a delicious, more complex punch to the alreadyrich meat.

One cup of regular mashed potatoes has 240 calories, 9 grams of fat, and 35 grams of carbs. Thankfully, when you’re pureeing the potatoes, you can cut it in half with cauliflower and no one will know the difference. Plus, “cauliflower is rich in antioxidants and vitamins C and K,” Hammer says. It retains the richness of the potato while giving a lighter texture and more complex flavor. (For bonus flavor: Try it with a few carrots or turnips as well.)

¼ cup honey 3 tbsp Sriracha sauce 1 tbsp soy sauce Juice of ½ lime 1 “City ham” (5 to 7 lbs), wet-cured and smoked, as opposed to dry-cured, prosciutto-like “country ham”

lb potatoes (russet or Yukon Gold), scrubbed, peeled if desired, and quartered ½ head cauliflower, core removed and coarsely chopped 2 tsp olive oil ¼ cup Greek yogurt Salt and pepper

In a small bowl, mix together honey, Sriracha, soy sauce, and lime juice; set aside. Place ham in a stockpot; add water to cover. Bring to a boil, then discard and replace the water and bring to a boil again. Reduce heat; simmer for 15 minutes per pound. Drain and remove the skin and external fat. Heat oven to 375°F. Place ham in a shallow baking dish, brush with the Sriracha glaze, and bake for 30 minutes. Let rest for 20 minutes.

Place potatoes in a large saucepan; cover with water by 3 inches. Bring to a boil. When potatoes are almost tender (a butter knife can almost but not quite go through them easily), add cauliflower; cook another 10 minutes, or until the potatoes and cauliflower crush easily with the back of a spoon. Drain, return to the pot, and mash well with a potato masher. Stir in olive oil and yogurt; add salt and pepper to taste.

THE MACROS

333

31g

14g

16g

123

23g

CALORIES

PROTEIN

CARBS

FAT

CALORIES

PROTEIN

CARBS

FAT

CHEF TIP!

Courtesy of Jeremy Glover, chef at Ceia Kitchen + Bar in Newburyport, MA

n addition to being one of the t-talked-about chefs, swears by o, a hugely versatile but largely ment that can be easily made by over cranberry sauce (whole or th two parts mayo and sh of Dijo aded with vitamin C, ealthier d mayo and great for mear n rye bread with turkey d g, making a leftover tur tato salad, or using as a di skin as the (carb-free) chips.

Boil your ham. Because baking it retains fats. And slather it in Sriracha and honey.

Cut your mash.

MUSCLE & FITNESS

SOLDIER STRONG This military-inspired, barbell-only workout will get you in the best damn shape of your life. B Y M I C H A E L B E R G , N . S . C . A . - C . P. T .

DECEMBER 2017

MUSCLE & FITNESS

BA R B E L L- ON LY WOR KOU T

E EXPECT A LOT FROM OUR SOLDIERS. Bravery in the face of danger, unwavering discipline, and elite physical fitness—all things that make our military the greatest fighting force on earth. But when these men and women are stationed in a desert or trekking through unforgiving terrain, they don’t always have the best tools to stay in fighting shape. So they learn to make do with what they’ve got, even when all they’ve got is a flat surface and their own bodies. It stands to reason, then, that if you give a soldier something as luxurious as a barbell, he’s going to make the most of it—whether he’s deployed or back home in the cozy confines of a gym. The same rule applies to civilians. Big-box gyms are great for variety, but there’s a reason you always see the fittest guys hanging around the bench press and power racks, because the simplest equipment can often have the biggest impact. Proving the barbell’s versatility is Dustin Kirchofner, a former U.S. Army Special Forces soldier and a free-fall instructor—yes, the man teaches others the delicate art of parachuting out of planes into enemy territory. He’s also a certified strength and conditioning coach and the owner of Modern Warfare Fitness in Colorado, so he’s not someone you want to compare fitness résumés with. The point is: Give him a bench, a barbell, and some plates, and he’ll whip soldiers into fighting shape. Imagine what he can do for you. “The program I’ve created is basic, but it will definitely get you big and strong if you tackle each exercise seriously—and challenge you to improve your form, concentration, and stamina,” he says. His prescribed workout focuses on what he calls the “Big 4” exercises: the bench press, the military press, the deadlift, and the squat. Broken into two four-week phases, it starts lighter to gradually acclimate your tendons and ligaments to the training—all while promoting muscular endurance—before moving heavier

MUSCLE & FITNESS / DECEMBER 2017

to increase your strength. During the first four weeks, you’ll do sets of six to 12 repetitions of each exercise at 75 to 85% of your one-rep max (1RM). “Keep your rest between sets minimal, at 60 seconds or less,” Kirchofner says. Over the next four weeks, you’ll

FRONT SQUAT X With a loaded barbell across your upper chest and deltoids and your arms crossed, brace your core and squat down until your thighs break parallel with the floor. Then explode back up.

We e

ed to ste to

BA R B E L L- ON LY WOR KOU T

DIRECTIONS: Do these workouts on a five-, six-, or seven-day split, depending on your schedule. All movements listed are done with a barbell and, where applicable, an adjustable bench. In Phase 1, aim to use 75 to 85% of your one-rep max during working sets. In Phase 2, work in the 85 to 100% range. Youâ&#x20AC;&#x2122;ll pyramid up the weight from set to set where applicable, but on listed sets of 20, adjust the weight so you can just eke out 20 reps. Also, be sure to perform a few light sets to warm up the target muscle.

W BARBELL CURL Load up a barbell with plates, or pick up a preweighted barbell and let your arms fully extend. Squeeze your shoulder blades together, and curl the weight up toward your shoulders. Lower it slowly.

BARBELL LUNGE X With a loaded barbell on your upper traps, lunge forward until your lead thigh is parallel to the floor and your back knee is an inch or so from the ground. Come back up, then lunge forward with the other leg. Repeat for the listed reps.

SKULL CRUSHER T Lie on a bench, holding a barbell over your chest. Keeping your elbows pointed forward, lower the bar, allowing your upper arms to travel back slightly, until itâ&#x20AC;&#x2122;s at your forehead. Then press the weight back up.

T H I S S P R E A D F R O M B O T T O M L E F T : P E R B E R N A L ; I A N S P A N I E R ( 2 ) ; P AV E L Y T H J A L L ( 2 )

100

MUSCLE & FITNESS / DECEMBER 2017

M O N D AY

SHOULDERS, TRAPS, AND ARMS EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

4 4 4

T U E S D AY

BACK, ABS, AND LOWER BODY EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

4 5

T H U R S D AY

CHEST, BACK, AND ARMS EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

5 5

F R I D AY

LEGS AND ABS EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

5 4 5

DECEMBER 2017 / MUSCLE & FITNESS

101

STRONGEST Britain’s EDDIE “THE BEAST” HALL reveals how he trained in the run-up to this year’s ultimate test of human strength. AS TOLD TO JOHN PLUMMER PHOTOGRAPHS BY CHRISTOPHER BAILEY

E DDI E “ T H E B E A ST ” H A L L

ROM THE MOMENT I returned from the 2016 World’s Strongest Man to the moment I set off for the 2017 event, I gave 100%. I didn’t miss one training session, one meal, or one physical therapy or cardio session. I was obsessed. I trained at my usual gym, Strength Asylum in Stoke, England, with my usual training partner, Luke Fulbrook. We didn’t periodize or back of at any point. We just trained heavy all year. The way I train hasn’t changed much over the years. I consistently train heavy but never one-rep max. I work at 80 to 90% of my onerep max for up to six reps. If I can do more than six reps, I add more weight next time. I’ve followed this six-rep rule since I started training. If I feel good at a weight, I might do more than six reps, but in general, you’ll never see me do more than six. The only thing I changed was that I cut down on assistance exercises for smaller muscles like biceps, calves, and abs. I just didn’t feel they were making any diference. I was putting too much energy and recovery into repairing those muscles when I needed to be focusing on the big, key muscles, like quads and glutes, that do the brunt of the work. Some strongmen have separate days for gym and event training, but I ﬁnd it more efective to combine the two. If you are going to train yoke, you want to thrash your legs ﬁrst to get them burned out. You are not only warming up properly but also simulating a competition scenario because it’s highly unlikely you will start an event fresh. Here’s how a typical week broke down. As you’ll see, it’s pretty basic—it’s what I did out of the gym to recover that gave me an edge over my rivals. Something else I changed from last year, which was very expensive, was that when I trained a muscle group, I had it worked on the next morning

104

MUSCLE & FITNESS / DECEMBER 2017

MONDAY //// LEGS I just did squats, leg press, and yoke. Simple. But to do those three exercises could take four hours. That may be hard to believe, but when you’re doing stupidheavy sets you need lots of rest. Remember, I could be squatting 350kg-plus [772 lbs], so I needed a good 10 to 15 minutes to recover

between sets. Doing three or four sets at that weight can easily take an hour when you’re resting that much. I did the same on leg press, working up to huge amounts of weight and having plenty of rest between sets. That could take another hour, then I’d spend an hour or so on the yoke.

TUESDAY //// CHEST This day was about building my pressing power. There is always a pressing event at the World’s Strongest Man. Again, I kept it simple and had long rests between sets. I’d do flat bench and incline bench, then do triceps. I took it nice and easy, working up to a megaheavy weight on the presses and then just doing one set on triceps.

RISE OF THE BEAST How Eddie Hall became the World’s Strongest Man. 2011 Wins the first of six U.K.’s Strongest Man titles.

2013 Misses out on the final of World’s Strongest Man by one point.

2012 Finishes eighth in his first appearance at Europe’s Strongest Man.

2014 Finishes sixth at the World’s Strongest Man.

2015 Sets a deadlift world record of 462kg (1,019 lbs) in front of Arnold Schwarzenegger at the Arnold Classic Australia.

2016 Becomes first man in history to deadlift 500kg (1,102 lbs). 2017 Wins the World’s Strongest Man at age 29.

DECEMBER 2017 / MUSCLE & FITNESS

105

E DDI E “ T H E B E A ST ” H A L L by my physical therapist, Richard Sale, for 1½ hours. For example, after I trained legs on Monday, he’d work on my legs on Tuesday morning. I had regular therapy four or five times a week, plus additional sessions to treat any niggles. On average I was having six physical therapy sessions a week, which easily cost over $250. Add up the cost over 52 weeks, and it’s quite pricey. But physical therapy is crucial. I even

I DIDN’T HAVE ALCOHOL, HOLIDAYS, OR NIGHTS OUT WITH MY WIFE OR DAYS OUT WITH THE KIDS. THEY WOULD TIRE ME OUT TOO MUCH.

took Richard with me to the World’s Strongest Man. I also have lots of recovery equipment at home, so after every training session I’d do hot-cold treatments for at least an hour and then eat. If I had time afterward, I’d go into my hyperbaric chamber for 1½ hours. That’s how I lived for a year. I didn’t have any alcohol, holidays, or nights out with my wife or days out with the kids because they would tire me out too much. My family understood it was what I needed to do to be the best and left me to it. It was 100% dedication. Looking back, I don’t know how I did it. It was a massive obsession to become the World’s Strongest Man.

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WEDNESDAY //// FULL-RECOVERY My idea of a recovery day is different from most others’. I had something small to eat first thing, then did an hour of cardio, which could be tire flipping, sled pushing, or boxing. Straight after that, I’d have a regular exercise session, then I’d go home and eat. I’d have a full English breakfast, plus cereal, beef jerky, yogurt, and I’d keep eating until my personal trainer arrived at 10:30 a.m. for 1½ hours of intense exercise. Then I’d eat dinner, which would be something like a huge steak or chicken and pasta. Then I’d visit another

DAY

therapist for shock wave therapy, which helps the muscles recover by breaking them down. Then I’d eat again, something like chicken and rice, and have another 1½-hour exercise session in the afternoon, doing full hip mobility and breaking down the glutes. I then stretched in the pool for 1½ hours and did a good 1½ hours of hot-cold treatments, which consisted of a sauna followed by an ice bath several times. Then I’d go home, eat, and go to bed. That was my day off! It was nonstop.

THURSDAY //// BACK Again, I kept things simple. I did deadlifts first, followed by two assistance exercises, like lat pulldowns and a rowing exercise. With the weights I used, that could easily take three or four hours, no problem.

FRIDAY //// SHOULDERS I warmed up on dumbbell presses, working up to 30 to 40 reps using 132-pound dumbbells just to get some blood into the shoulders. Then I went straight into a log press and finished with some side delts. Two months before the World’s Strongest Man, I heard viking press would be included in the events, so I switched to that. Fortunately it requires a similar technique to log press.

SATURDAY //// FULL-

RECOVERY DAY I followed the same routine as Wednesday. I also did personal appearances and media interviews on this day.

SUNDAY //// LIGHT-

RECOVERY DAY I swam for an hour in the afternoon, then stretched for 1½ hours, followed by hot-cold treatments for another 1½ hours. I didn’t do any physical therapy. DECE MBER 2017 / MUSCLE & FITNESS

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2017 AS THE YEAR DRAWS TO A CLOSE, WE LOOK BACK AT THE BEST OF 2017, FROM BODYBUILDING AND OTHER SPORTS TRIUMPHS TO ONE INSPIRING LITTLE DOG. BY KEVIN GRAY

2017 HAS BEEN ONE HELL OF A RIDE. Fitness records were shattered. Individual athletes inspired us. And scientific breakthroughs left us with one eye on the future. So as we prepare to enter another year and put 2017 in the rearview mirror, let’s remember all that was accomplished—from Phil Heath’s continued dominance at Mr. Olympia and Aaron Judge’s record-breaking rookie campaign in baseball to a new kind of burger that just might change the way people eat. Whether they dominated watercooler talk for weeks or undeservedly flew under the radar, these are the best fitness stories of 2017.

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MAT FRASER AND TIA-CLAIR TOOMEY YOUR CROSSFIT CHAMPS

American Mat Fraser dominated the ﬁeld across multiple disciplines to run away with his second straight CrossFit Games win. Australia’s

g—an impressive feat for the Rio Olympics weightlifter who had placed second the previous two years.

TOM BRADY DOMINANT AT 39

After three quarters of Super Bowl LI, it looked as if Matt Ryan and the Atlanta Falcons would cruise to an easy victory. Tom Brady had a diferent idea, however, leading his team to 19 unanswered points in the fourth quarter and a dramatic comefrom-behind win. Not bad, especially for a 39-year-old quarterback in a sport where mid-30s is considered over the hill. Attribute Brady’s longevity to good genes. Or maybe .

JAROMIR JAGR THE LEGEND SKATES ON

The 45-year-old continues to prove that, for some, age is just a number. In October he signed a one-year deal with the Calgary Flames, his ninth hockey team in 25 years. The future ﬁrst-ballot Hall of Famer with a knack for the net hasn’t slowed down much. , and he notched 16 goals last season against defensemen half his age.

CHRIS FROOME G E T T Y I M AG E S

YOUR 2017 CARDIO CHAMP

The three-week Tour de France is the most brutal endurance test on the planet. Yet ,

WHEN FLOYD MAYWEATHER and Conor McGregor confirmed

they would meet in the boxing ring, not many people gave the Irishman a chance. Boxing experts predicted the undefeated Mayweather would make short work of the UFC star, but that didn’t stop the hype machine. In the weeks before the fight, the two athletes dominated the news cycle. When the time came, McGregor held his own, landing punches and looking the part until the referee stopped the fight in the 10th round, giving Mayweather the win. Not a bad day’s work for a combined payday of more than $100 million.

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JOSH BROLIN ISN’T letting Ryan Reynolds’ abs

steal the show this time. The 49-year-old got absolutely shredded to portray Cable in next summer’s Deadpool 2. Meanwhile, David Harbour, fresh off his role as the hard-drinking, doughnut-eating detective in Stranger Things, went through a serious transforma-

becoming one of the best to ever wear the yellow jersey. But somehow, that wasn’t enough for the cycling Englishman, who competed in Spain’s biggest race, the Vuelta, one month later. He won that, too. Come on, Chris. Leave some victories for the other guys before they all take their bikes and go home.

ELIUD KIPCHOGE THE QUEST FOR 1:59

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tion of his own, packing on some major muscle for the upcoming Hellboy reboot. And Gal Gadot added lean muscle to her thin frame with many months of weight training and fight choreography to prepare for her spot-on portrayals of Wonder Woman in both Wonder Woman and Justice League.

with a cadre of Nike scientists and shoe designers, gathered at a Formula One racetrack in Monza, Italy. Their goal: to break the coveted two-hour mark. After nearly a year of tests and training, with new prototype Nike shoes on his feet and a team of pacesetters leading the way, Kenya’s Eliud Kipchoge gave it his best efort. , his unofficial time far exceeding the record of 2:02:57. Ultimately, the “Breaking2” project wasn’t successful, but it charted new

territory in this elusive goal, once thought to be impossible.

PHIL HEATH LUCKY NUMBER SEVEN

Bodybuilding icon , cementing his place next to Arnold Schwarzenegger as an all-time great. Oh, and he did all that while battling two painful hernias. Turns out, the 37-year-old had been dealing with torn abdomi-

F R O M L E F T : S I M O N VA R S A N O ; T H E I M A G E D I R E C T. C O M ; © 2 0 1 5 WA R N E R B R O S . E N T E R TA I N M E N T I N C . A N D R AT PAC - D U N E E N T E R TA I N M E N T L L C

THE YEAR IN FITNESS

nal tissue for years, and shortly after racking up his victory, he required intensive surgery to repair his injured muscles. In summary: The man is a stud.

KATHRYN BEELEY AND CARLTON WILLIAMS SETTING RECORDS IN AUSTRALIA

Although burpees have been employed in gyms across the world—and have been a part of calisthenics for decades—there aren’t many moves more reviled than this exhausting exercise. But a 40-year-old Australian woman in Brisbane likes them just fine—banging out an impressive , setting the record for women. Across the continent, a 52-year-old Welshman living in western Australia broke his own record, doing . That’s nearly 45 pushups per minute—for 60 minutes.

But for 25-year-old Aaron Judge, it was the perfect place to showcase his immense talent for hitting baseballs over fences. The firstyear major leaguer put together an incredible year, for the most long balls knocked out at Yankee home games in one season. Even the casual baseball fan (or nonfan) could appreciate what the 6'7" 282-pounder did during the All-Star break, blasting baseballs

absurd distances to win the Home Run Derby.

MARÍA LORENA RAMÍREZ BORN TO RUN

Running a marathon is hard. Running a 50K (31 miles) is harder. And . But that’s what María Lorena Ramírez did, beating 500 competitors to win the female category of Mexico’s Ultra Trail Cerro Rojo race without any

ALEX HONNOLD

M I K E F R E Y/ B P I / R E X / S H U T T E R S T O C K

MAN VS. ROCK

In June, Alex Honnold became the first person to “free solo” El Capitan, the famed California rock face that stretches 3,000 feet up from its base in Yosemite. The risky ascent— —was considered the holy grail of free solo climbs and one of the hardest in the world. Honnold completed the climb in just under four hours, showcasing every ounce of his physical and technical prowess along with some serious mental fortitude. Something to think about the next time you’re wobbling on a ladder while changing a lightbulb.

AARON JUDGE BRIGHT LIGHTS, BIG SWING

SERENA WILLIAMS IS used to winning. She has proved her

dominance over the past two decades, claiming title after title. But at the 2017 Australian Open, she won her 23rd Grand Slam singles title—defeating her sister Venus—while eight weeks pregnant. We shouldn’t be surprised—Serena can do anything. But it was a fine way to kick off motherhood, and it will make a great story to share with her daughter one day.

Lights don’t get brighter than they do at the new Yankee Stadium. DECEMBER 2017 / MUSCLE & FITNESS

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GREAT BRITAIN’S EDDIE HALL beat Hafthór “Thor” Björnsson and defending champ Brian Shaw to win his first World’s Strongest Man title—and the first for a Briton in 24 years. While amassing the greatest points total, Hall was the outright winner of three

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events: the squat lift, Viking press, and deadlift. When it was over, only two points separated the three men, who dominated the competition, distancing themselves from the other athletes who, as it turns out, never had a chance.

F RO M L E F T: G E T T Y I M AG E S ; S H U T T E R S T O C K ; JA S O N B R E E Z E

THE YEAR IN FITNESS

professional gear or training. She hails from the Tarahumara indigenous tribe, which is known for endurance running and was profiled in the popular book Born to Run. The talented 22-year-old makes us feel sheepish about wearing high-tech shoes for our casual weekend jogs.

LOGAN ALDRIDGE

C L O C K W I S E F RO M B O T T O M R I G H T: I A N C O R L E S S .C 0 M ( 2 ) ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( R AC H I D E L - M O R A B I T Y ) ; I RU N 4 U LT R A ( S O N D R E A M D H A L ) ; G E T T Y I M AG E S ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( 2 ) ; G E T T Y I M AG E S (G O B I )

ONE ARM, TWO RECORDS

On Feb. 1, Reebok gathered talented CrossFit athletes from across the globe, who combined to break 44 Guinness World Records in 24 hours. One such competitor was Logan Aldridge of Raleigh, NC, who lost his left arm to a boating accident in 2004. But that accident hasn’t slowed him down, and it sure didn’t stop him from achieving two new world records:

IMPOSSIBLE FOODS THE MEATLESS BURGER THAT BLEEDS

It’s been a good year for plantbased burgers that simulate the real thing.

—and reliance on cows. The high-tech “burger” is now available at dozens of restaurants across the country, from Michelin-starred spots to chains like Umami Burger and Hopdoddy. Take a bite and see what all the fuss is about. Then keep eating if you like it.

HONORABLE MENTIONS Let’s not forget about these outstanding feats in 2017. GIANCARLO STANTON

RACHID EL-MORABITY

The Miami Marlin hit an insane 59 home runs, the most in a season since 2001.

The Moroccan runner won his fifth straight Marathon des Sables, a six-day, 156-mile race across the Sahara Desert.

RUSSELL WESTBROOK The Oklahoma City guard averaged a triple-double for the season and tallied a record-setting 42 on the year. GOLDEN STATE WARRIORS The Warriors went 16-1 in the playoffs (a record-setting mark) on their way to winning the NBA Finals.

RON COOPER The CrossFitter knocked out 91 knuckle pushups in one minute, setting the Guinness World Record. FREDERIK AEGIDIUS Over three minutes, Aegidius lifted a record 10,808.71 pounds via overhead squat.

BLAINE SUMNER

CLEMSON TIGERS

The powerlifter known as the Vanilla Gorilla surpassed his own world record, squatting 1,113 pounds.

The Tigers upset Alabama with a last-second touchdown to win the NCAA championship.

JAKE LAMOTTA The controversial boxer, who inspired Raging Bull, died at 95. ARITZ EGEA AND RAGNA DEBATS The two runners completed the Olympus Marathon, which follows the mountainous, ancient Greek route, in record time for men and women, respectively. LOGAN GELBRICH The American lifted the most total weight by Atlas stone lifts in one minute with 2,475 pounds. SONDRE AMDAHL Norway’s Amdahl ran 230km (143 miles) through humid Peruvian jungle to win the Jungle Ultra, finishing in just under 24 hours.

GOBI THE LITTLE DOG THAT COULD

When ultramarathoner Dion Leonard was racing 155 miles across China’s Gobi Desert, he made a friend. A stray dog joined

Leonard along the way,

. After the race, Leonard adopted the dog, named

her Gobi, and brought her back to his hometown of Edinburgh, Scotland. In June, the cardio-inclined dog became the subject of a book, Finding Gobi. DECEMBER 2017 / MUSCLE & FITNESS

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With two hit shows and the forthcoming Netflix film Bright to his name, 23-year-old BRANDON LARRACUENTE

balances fame, fitness, and staying true to himself. BY K E V I N G R AY PHOTOGRAPHS BY DUSTIN SNIPES

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B R A N D ON L A R R AC U E N T E

ARLIER THIS YEAR, BR ANDON LARRACUENTE became a meme on the internet. More specifically, his character from Netflix’s 13 Reasons Why, Jef Atkins, became a meme when fans of the show flooded social media with creative images and GIFs, under the hashtag #JefAtkinsDeservedBetter, to mourn the character’s untimely death. In a show that centered on the suicide of a fellow high school stuinside of gyms more than parties, has dent, Hannah Baker, Larracuente helped the 23-year-old Larracuente played a paragon of good—the jock amass an impressive amount of work with a heart of gold. The character at this stage of his career. And as he wasn’t even supposed to exist. keeps progressing, so do his roles. He didn’t appear in the book that His new project is a film called the show is based on, but producers Bright, which sports a $90 million created the role for Larracuente anybudget and an all-star cast. It’s a deway, inviting him to make it his own. parture from TV but his third project It was a powerful vote of confidence with Netflix. His first appearance on for the young actor, and it allowed the popular streaming-video service him to showcase his own winning was in the series Bloodline, a drapersonality, good looks, and ripped matic thriller centered on a Florida physique, which he hones with six Keys family. (Kyle Chandler played days of intense workouts each week. Larracuente’s dad.) This genuine likability, and that “I really feel like an adopted son of laser focus that keeps him seeing the the Netflix family,” he says.

MUSCLE & FITNESS / DECEMBER 2017

EYOND JUST HOLDING his own onscreen next to the film’s formidable cast, Larracuente had another challenge to overcome: the makeup chair. He plays an orc, which meant long days—sometimes up to six hours—in the chair being fitted with prosthetics, including a muscular body cast that added mass to the actor’s already-chiseled frame. He also had to learn a language: Orcish. There’s no Rosetta Stone for that, so Larracuente worked with an on-set coach to perfect the dialect. Between long days shooting and his increasingly busy schedule, Larracuente has to prioritize fitness and nutrition. A natural athlete, he played baseball and football through high school, but he wasn’t always into working out. “I used to hate working out so much,” Larracuente says. “I used to just sit in my room and play video games or go out with friends.” His dad, however, had diferent ideas. A retired New York City police detective, he encouraged his son to stay fit. The more Larracuente saw results, the more he wanted to keep working. Now he trains six days per week, and with his schedule, that often means lifting weights in a hotel gym.

Shot on location at Barbell Brigade, Los Angeles, CA

GROOMING BY JENNA NELSON

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Bright (streaming Dec. 22) takes place in an alternate reality, in which humans coexist alongside orcs, elves, and fairies. It teams Larracuente with Will Smith, as well as other big names like Noomi Rapace and Joel Edgerton. “Will Smith is somebody I’ve looked up to since I was a young kid,” Larracuente says. During downtime on set, he picked Smith’s brain, absorbing as much as he could from the veteran star. “It was a really good experience, and I took a lot from it,” he says. “I’ve taken something away from everybody I’ve worked with. I think it’s shaping me as I continue to grow as an actor and as a person.”

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B R A N D ON L A R R AC U E N T E P90X was Larracuente’s foray into training, and he counts Pumping Iron, the Arnold Schwarzenegger documentary, among his favorite ﬁlms. The tenants of bodybuilding preached by Schwarzenegger continue to provide a foundation for his workouts, but he sometimes incorporates more cardio exercises into his regimen and often jumps rope between sets to keep his heart rate up. (See the chart on the opposite page for a sample workout.) Traveling a lot makes eating healthy difficult, but Larracuente

DON’T GET ME WRONG, PIZZA SOUNDS GREAT, BUT I HAVE TO STAY DISCIPLINED. THAT’S SOMETHING MY DAD TAUGHT ME.

does what he can when on the road. “At restaurants, you don’t know what ingredients they’re putting into the food, but when I’m home I try to limit my consumption of salt and sugar,” he says. It takes self-restraint, especially when he’s out with friends and burgers and pizza are on the table. “Don’t get me wrong, pizza and burgers sound great, but I have to stay disciplined. That’s something my dad taught me. Discipline from an early age.” Pizza is his cheat meal of choice. But nothing compares with his love of octopus. When visiting family 118

MUSCLE & FITNESS / DECEMBER 2017

in Puerto Rico, that’s his favorite dish—eating it nine out of 10 days on a recent trip. “Depending on who cooks it, it can be a little gummy, but if it’s flavored right, it’s an incredible experience,” he says. “I’m telling you, I think I saw God when I was eating octopus. It’s a holy experience.” Work, travel, fitness, and his unabashed love for eight-tentacle sea creatures notwithstanding, Larracuente’s other interest is social media, where he can interact with his fans. With nearly 2 million followers on Instagram as of this writing, he’s got a big platform—and he puts it to good use.

“We’re on this pedestal for a reason,” he says, referring to himself and his castmates from 13 Reasons Why. “It’s to share knowledge and to help others who are going through things,” whether that’s providing encouragement to fans dealing with life and relationship struggles or even just providing motivation to get into the gym. All that visibility can be a lot for anyone, especially a young up-andcomer with a full schedule, but when asked about his goal as a young public figure, the levelheaded Larracuente has a simple answer: “Honestly, man, to spread kindness.”

L A R R AC U E N T E ’ S

CHEST WORKOUT EXERCISE

SETS

REPS

5 5 PEC DECK FLYE*

30, 5, 30, 5, 30

6 INCLINE BENCH CABLE FLYE

8, 10, 12, 12, 10, 8

* On the sets with 5 reps, hold at peak

contraction for 5 seconds, then release.

DECEMBER 2017 / MUSCLE & FITNESS

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THE

WEEKEND WARRIORS OF

OLYMPIA 2017 At the 2017 Olympia Fitness & Performance Weekend, some division >leaders extended their reigns, while others were overthrown or replaced—the only guarantee when the IFBB Pro League’s best athletes clash onstage for O supremacy is that it will be a weekend to remember. B Y J A M E S R I L E Y / / / P H O T O G R A P H S B Y P E R B E R N A L

MAZON SPORTS NUTRITION PRESENTS

E R I C A S C H U LT Z ( E X P O )

the 2017 Joe Weider’s Olympia Fitness & Performance Weekend, and for fans from Europe, Asia, the Middle East, Australia, South America, Canada, and right here, stateside, it’s the Super Bowl/March Madness/ NBA Finals/World Series/Academy Awards/Grammys all jam-packed into four fabulous days in midSeptember at America’s playground, Las Vegas.

THE OLYMPIA EXPO The world-famous Olympia Expo at the Las Vegas Convention Center was where fans mingled with the idols who inspired them; tried out the hottest new products (free!); watched or even participated in elite athletic and fitness events like Ninja Warrior and Rhino CrossFit, both presented by Amazon; saw records fall in Beyond Raw’s Pro Powerlifting Championships; and enjoyed tons of other happenings over the 500,000 square feet of the LVCC.

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2017 OLY M PI A R E C A P

ONE-ON-ONE WITH THE CHAMP Four days after claiming his seventh Sandow trophy, Phil Heath gave M&F an exclusive interview in which he had a fair amount to say—reminiscent of the man he’d just tied for Mr. Olympia titles, Arnold Schwarzenegger. M&F: How did the 2017 Olympia differ from 2016? Your placing was the same, of course. PHIL HEATH: The callouts were different, obviously. There’s really no dominant second-place person; that’s something I noticed this year. Like when you had Ronnie [Coleman] and Jay [Cutler], it was always those two guys, and then everybody else. With me, it’s essentially been a different guy every year.

MR. OLYMPIA They used to call it “chasing Arnold.” Back in the 1970s in Venice, CA, bodybuilders destined to never win the Olympia did what Arnold Schwarzenegger did. They trained the way he trained and where he trained, they ate what he ate and when he ate, and they basked in the glow of his presence, all with the desperate dream that they could be like Arnold—look like Arnold, feel like Arnold, win like Arnold. They chased and they chased, but they never caught up to him. Like a horizon, he was too far beyond, always. For the entirety of this past year, Phil Heath chased Arnold, the seven-time Mr. Olympia. On Sept. 16, along with previous Mr. O champions Lee Haney and Ronnie Coleman, he caught him. Filling out the top five: Mamdouh “Big Ramy” Elssbiay, William Bonac, Dexter Jackson, and Shawn Rhoden. 2017 MR. OLYMPIA Sept. 15–16; Orleans Arena, Las Vegas COMPETITOR

AWARD

* $150,000

4. DEXTER JACKSON* 5.

10. CEDRIC MCMILLAN

$16,000

11. $55,000

6. ROELLY WINKLAAR

12. LUKAS OSLADIL

$4,000

13. $35,000

14. JOHNNIE JACKSON

$4,000

15.

8. BRANDON CURRY

$20,000

*Qualified for 2018 Mr. Olympia 122

AWARD

2. MAMDOUH ELSSBIAY* 3.

COMPETITOR

MUSCLE & FITNESS / DECEMBER 2017

16. MICHAEL LOCKETT

$2,000

What’s the significance of seven Olympia wins for you? Obviously, you’re tied with Arnold Schwarzenegger now. Seven definitely means without a shadow of a doubt that I’m a Hall of Famer. And you have to throw me in there as one of the greatest bodybuilders of all time. Because I’ve faced adversity, and I’ve gone against multiple second-place people. To defend against various competitors throughout your legacy is important. It really means to me that I’ve been able to persevere through life’s challenges and truly be a champion. To be seven-time Mr. Olympia in this climate that we live in, with social media and this and that—no disrespect to the other athletes, but they couldn’t do it. Because the expectations are far greater than what we saw back when Ronnie and even Jay were competing, because of how social media is. The pressure is there. Everybody has a phone. You can’t hide. And if you’re an introvert, like many bodybuilders are, you’re going to have to change your DNA. So, aside from anything I just told you, to be able to walk around and say, “No matter what happens to me from this day forward, I’ve tied Arnold Schwarzenegger,” is

something. No one else can say that except Coleman and [Lee] Haney. That’s it. I take that with great pride. Going into 2018, will you go into hiding and see us all next September? Or is that impossible these days? I’ll do a combination. I plan on doing some type of YouTube channel, because I feel the fans need to start seeing more of me in more of a casual setting. A lot of people want to see me train, and they will, but that won’t be the catalyst of why people follow me. I still want to keep things quiet. I won’t talk as much trash. I’ll be playing it safe

Anytime a guy like me feels any disrespect, I get better, and I look to destroy anyone who tries to come after me.

with that and showing my ability to be positive. Though I’m sure once a quarter I’ll throw some verbal jab just to remind everybody who they’re dealing with. [Laughs] Overall, I’m going to choose to take the high road, just like I did this year. I enjoy watching the guys run their mouths. And anytime a guy like me feels any disrespect, I get better, and I look to destroy anyone who tries to come after me. And that’s what I’m going to do. I’m going to destroy them, and I’m going to destroy them all. And I’m going to do so with a smile on my face and hard work, with the experience that I’ve acquired. And that’s where bodybuilding is going to prevail. That’s what I am: I’m a bodybuilder. I’m a better bodybuilder than the next guy. I’m going to make this very exciting next year, based on my work, not my mouth.

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2017 OLY M PI A R E C A P

212 OLYMPIA James “Flex” Lewis has never lost. Since the creation of the 212 division in 2012, Lewis has entered 16 shows and hauled home the trophy and biggest check every time—a tally that includes all six 212 Olympias. There wasn’t much suspense about this one—not from the moment the Welsh Dragon locked in his first pose. He wasn’t going down this year, and it seems as if he never will in what they might as well rename the Flex division. Rounding out the top five: Ahmad Ashkanani, Jose Raymond, David Henry, and Derek Lunsford. 2017 212 OLYMPIA Sept. 16; Orleans Arena, Las Vegas COMPETITOR

2. AHMAD ASHKANANI* 3.

4. DAVID HENRY* 5.

6. MILAN SADEK 7. 8. CHARLES DIXON 9. 10. RICARDO CORREIA 11. 12. NAM EUN CHO

*Qualified for 2018 212 Olympia

CLASSIC PHYSIQUE OLYMPIA

CLASSIC UPRISING Breon Ansley wrestles away the title of the Classic Physique Olympia. Atop the field was Breon Ansley, the 2016 Classic O’s fourth-place finisher, whose convincing win at the New York Pro in May had already put the field on notice. Last year’s winner and runnerup, Danny Hester and Arash Rahbar, found themselves rounding out the bottom end of the top five, in fifth and fourth, respectively, and classic favorites Sadik Hadzovik and Darrem Charles fell out of the top five entirely. Suggesting that size increasingly matters in classic physique, Ansley’s toughest competitor in Vegas was fast-charging, Canadian-born, V-tapered upstart—and our cover star—Chris Bumstead. 2017 CLASSIC PHYSIQUE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

2. CHRIS BUMSTEAD*

7. SADIK HADZOVIC

4. ARASH RAHBAR*

9. LEE BANKS

10.

*Qualified for 2018 Classic Physique Olympia MEN’S PHYSIQUE OLYMPIA

BUENDIA TIMES FOUR Jeremy Buendia owns the Men’s Physique O for the fourth year in a row. With superb conditioning and a killer V-taper, Jeremy Buendia again claimed the Physique O title after fending off a handful of worthy contenders, which included those who took spots No. 2 through 5: Andre Ferguson, Brandon Hendrickson, Raymont Edmonds, and Jeremy Potvin. 2017 MEN’S PHYSIQUE OLYMPIA Sept. 16; Orleans Arena, Las Vegas

4. 5.

8. 9. 10.

Qualified for 2018 Men’s Physique Olympia

DECEMBER 2017 / MUSCLE & FITNESS

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2017 OLY M PI A R E C A P BIKINI OLYMPIA

TEIXEIRA TAKES TOP HONORS Angelica Teixeira takes the Bikini Olympia title. A mere two years after debuting on the Bikini O stage (in a tie for last, no less), Brazilian-born Angelica Teixeira ascended to the top spot. Jennifer Ronzitti, last year’s fifth-place finisher, rose relatively unchallenged to the runner-up spot behind Teixeira, making it Ronzitti’s best O finish to date. Argentinian-born Romina Basualdo moved up from ninth last year to third; newcomer Casey Samsel slid into an impressive fourth-place finish in her O debut; and Narmin Assria amply rounded out the top five, an improvement over her eighth-place finish in 2016.

2017 BIKINI OLYMPIA Sept. 16; Orleans Arena, Las Vegas

6. MICHELLE SYLVIA

2. JENNIFER RONZITTI*

8. KATYA NOSOVA

4. CASEY SAMSEL* 5.

WOMEN’S PHYSIQUE OLYMPIA

PHYSIQUE FOUR-PEAT

10. YANA KUZNETSOVA

Juliana Malacarne claims her fourth Women’s Physique Olympia title.

*Qualified for 2018 Bikini Olympia

FIGURE OLYMPIA

GILLON FIRES UP A WIN In her fourth figure O, Cydney Gillon rises to the top. Cydney Gillon claimed her first O crown, while last year’s champ, Latorya Watts, slid to second; Candice Lewis-Carter took third; with Heather Dees and Nicole Wilkins placing fourth and fifth, respectively.

Looking polished, graceful, and purposeful as she moved through her poses, Brazilian-born Juliana Malacarne cruised to her fourth Olympia title. Jennifer Taylor (second) and Heather Grace (third) finished separated by one point. Kira Neuman (fourth) and Sheronica Henton (fifth) filled out the top five. 2017 WOMEN’S PHYSIQUE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

1. 2017 FIGURE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

2. LATORYA WATTS* 3.

6. MARIA LUISA BAEZA-DIAZ

8. JESSICA REYES PADILLA

4. HEATHER DEES* 5.

10. BOJANA VASILJEVIC

*Qualified for 2018 Figure Olympia 126

MUSCLE & FITNESS / DECEMBER 2017

6. 7.

* * *

9. 10.

*Qualified for 2018 Women’s Physique Olympia

No matter what happens to me from this day forward, Iâ&#x20AC;&#x2122;ve tied Arnold Schwarzenegger.

THE LEVEL UP SERIES:

QUADS Want bigger, stronger legs? Then hit them with the following foundational exercises. BY JOE WUEBBEN 128

MUSCLE & FITNESS

DECEMBER 2017

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HE PARETO principle (aka the “80/20 rule”) states that, in a given area, roughly 80% of your results are accomplished by 20% of your eforts. If we were applying this to leg training, then squats, lunges, stepups, and deadlifts would fall into the 20% of exercises producing 80% of your lower-body gains (more or less). All those leg extensions and leg curls are ﬁne, but they’re likely not your true thigh-developing linchpins. What you’ll ﬁnd here is a Paretoinspired Level Up leg workout that builds of its Straight Up counterpart by providing a bit more bang for the buck—variations of lunges, squats, stepups, and deadlifts, and nothing else. Consider this your 80/20 leg day. If you’ve got time later in the week (and aren’t crushed by this workout), then knock yourself out with leg presses, leg curls, and the inner/outer thigh machine.

130

MUSCLE & FITNESS / DECEMBER 2017

L EV E L U P SE R I E S: Q UA DS

STRAIGHT UP EXERCISE

SETS

REPS

OPE N E R S PR E A D: E D GA R A RT IGA. T H I S S PR E A D C L O C KW I S E F ROM L E F T: A H M E D K L I N K ; S I M O N M AC D E R M O T T-J O H N S O N ( 2 ) ; P E R B E R N A L

LEG PRESS

3 BODY-WEIGHT BOX STEPUP

As published in the October 2013 issue of M&F.

LEVEL UP DIRECTIONS: Warm up with 5 to 10 minutes of low-intensity cardio followed by 1 to 2 sets of light leg extensions and 1 to 2 sets of light lunges. EXERCISE

SETS

REPS

GOBLET SQUAT

SINGLE-LEG ROMANIAN DEADLIFT

12 PER LEG

*Start light and increase weight on every set. DECEMBER 2017 / MUSCLE & FITNESS

131

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

HACK THE HOLIDAYS 132

MUSCLE & FITNESS / DECEMBER 2017

I’m going to booze a few times this holiday season. How can I make sure it doesn’t leave me with an enormous gut?

I travel a lot during the holidays. Any on-the-go training tips?

A Carry a training bag full of tools—bands, Fat Gripz, a jump rope, and an ab wheel—so you can work out in a small space or an illequipped gym. Bands can be looped around machines or even attached to your weights. Fat Gripz make light dumbbells harder to hold. A jump rope and an ab wheel speak for themselves.

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 C L O C K W I S E F R O M L E F T : G E T T Y I M AG E S ( 2 ) ; G A L L E RY S T O C K ; A L A M Y

My schedule is crazy this time of year. What’s the best way to maximize gym efforts when I’m able to train?

Combine your cardio with your weight training. All that really means is reducing your rest time and performing more circuits. You can guarantee your heart will be beating out of your chest, and you’ll be triggering the potential for plenty of fat loss, too.

Lee Boyce is a strength coach based in Toronto and the operator of Boyce Training Systems.

how many an to f time— e yourself. be have rs and one opt for ost out of a, gin, and alories buzz sure to gary make a ss of ach drink.

Between family obligations and plenty of parties with friends, I’m going to be indulging. How can I avoid going overboard?

An easy way to tamp down cravings is to eat throughout the day. o, eat a handful of alnds before you go to the y. And don’t think of the days as the Last Supper— eat and celebrate all year. e a little bite of everyg you want so you can e it, and remember to or it and chew slowly.

Felicia D. Stoler, D.C.N., R.D.N., F.A.C.S.M., F.A.N.D., is an exercise physiologist and the author of Living Skinny in Fat Genes.

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MARKETPLACE A S K Travel stiffens me up. Any nongym exercises to help?

You need to focus on mobility. The three most crucial areas to mobilize, especially after long hours of sitting, are your ankles, hips, and thoracic spine (midback). These areas allow for front to back, lateral, and rotational movement. Mobilize all three regions and youâ&#x20AC;&#x2122;re guaranteed to feel better. In addition to foam rolling regularly, try these exercises for each area:

Hips: In half-kneeling position, with down knee on a pad, place hands on the lunged knee and practice tilting your pelvis back and forth. Try squeezing the kneeling glute to increase the tension and stretch on the hip flexors. Perform for 30 seconds, then switch sides.

Thoracic Spine: In fetal position with knees tucked toward your chest, extend arms out long in front of chest. Take your top hand and reach past your bottom one. Then graze your top hand on the floor, going over and around your head until youâ&#x20AC;&#x2122;re looking the other way. Repeat for 1 minute, then roll to the other side and perform again.

Ankles/Calves: Ha pos that keep to th seco and

is the founder and director of programming at Gravity + Oxygen Fitness in Boca Raton, FL.

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FINISH STRONG! “Just remember, you can’t climb the ladder of success with your hands in your pockets.” —Arnold Schwarzenegger

—LeBron James

—Babe Ruth

“Dream more than others think practical. Expect more than others think possible.” —Frank Zane

“Champions keep playing until they get it right.” —Billie Jean King

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Dominate the rest of this year and then all of 2018.

ROAD DAYS DON’T HAVE TO BE REST DAYS

Stay on track while traveling Wingate by Wyndham helps you stay in sync when you’re on the road with challenging in-room training guides and fully equipped fitness centers. At Wingate, you can power through your routine in the gym and throughout the day.

Now save $10 per night when you stay 2 or more. Learn more at wingatehotels.com/mensfitness. SUBJECT TO AVAILABILITY AT PARTICIPATING HOTELS. Restrictions apply; for stays booked between August 14, 2017 through January 12, 2018 and completed by January 31, 2018. Minimum stay of 2 nights required. Offer subject to change/cancellation at any time, as well as full terms at [wingatehotels.com/mensfitness]. Void where prohibited.