Muscle fitness usa june 2018 by nguyenducthanhminh

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COVER STORY 18 The Human Photoshop |

IN EVERY ISSUE 14 FROM THE CHAIRMAN 16 EDITOR’S LETTER 196 ASK 200 LAST WORD

FEATURES 80 Rock Hard Challenge: Part 2 110 Saved by the Bell

86 Train & Pain: Part 1 116 Let’s Talk About Steroids 94 Eat to Get Shredded

122 Fast Carlin 100 One-Tool Workout: Dumbbell

SECTIONS 31 EDGE

130 FLEX

47 TRAIN

67 EAT

ON THE COVER

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F R O M

T H E

C H A I R M A N

REIGNITE YOUR FIRE

This month, don’t take a summer vacation from your training and nutrition goals.

’m sure you know plenty of guys who train extremely hard during the winter and spring, only to allow their hard work and dedication to fall by the wayside once hot temperatures arrive. Now, there’s nothing wrong with taking a break to nurse an injury, allow your body to recover, or simply enjoy a personal achievement. But to inexplicably cease training after spending months chasing success (and to watch the results dissolve) is something I cannot understand. To truly achieve success—in the gym or in life—you mustn’t search for excuses to abandon your goals; instead, you should search for new ways to achieve them—especially when inspiration and motivation begin to wane. Take this month’s cover star, Jeremy Potvin, for example (page 18). Potvin, a U.S. military veteran, had a goal to earn an IFBB Pro League pro card in men’s physique. Once he did, he opted to work even harder to stand out in his division. Another example is Wesley Vissers, a newly crowned classic physique pro who aspires to bring a Golden Era–like physique back to the stage (page 154). If Vissers is to join the ranks of aesthetic legends such as Frank Zane and Sergio Oliva, then he can’t let up. Of course, how you train is contingent on the goal you’ve set, and not all of us plan to step onto a bodybuilding stage. But highlighting their hard work and dedication can serve as a reminder that when you pursue goals with everything you’ve got, the only limit to your success is your imagination.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker EXECUTIVE EDITOR Zack Zeigler EDITORIAL MANAGING EDITOR, ENTHUSIAST GROUP Brian Good DEPUTY EDITOR Shawn Donnelly FITNESS EDITOR Andrew Gutman SENIOR EDITOR Michael Rodio SENIOR ASSOCIATE EDITOR Brittany Smith EDITORIAL ASSISTANT Rose McNulty

ART/PRODUCTION CREATIVE DIRECTOR Ian Robinson DESIGNER Cynthia Ng EDITORIAL PRODUCTION DIRECTOR Russell Mendoza COPY CHIEF Yeun Littlefield

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EVP/GROUP PUBLISHING DIRECTOR Chris Scardino ADVERTISING & MARKETING ADVERTISING DIRECTOR Dara Markus MARKETING DIRECTOR Samantha DiTata EASTERN SALES OFFICE 4 New York Plaza, 4th Floor New York, NY 10004 (212) 545-4800; fax (212) 510-1947 DIGITAL SALES MANAGER Mike Myers DIGITAL STRATEGIST Emily Kuhn BUSINESS MANAGER Ivelise Estremera ADMINISTRATIVE ASSISTANT Tracy Gunthorpe MIDWEST SALES OFFICE 1005 West Grove Arlington Heights, IL 60005 (312) 545-8041; fax (847) 749-0469 SALES DIRECTOR Darrin Klapprodt SOUTHEASTERN SALES OFFICE 1000 American Media Way Boca Raton, FL 33464-1000 (561) 997-7733; fax (561) 989-1399 WESTERN SALES OFFICE 3699 Wilshire Blvd., Suite 1220 Los Angeles, CA 90010 (818) 595-0473

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WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA INC. EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/CHIEF OPERATING OFFICER Chris Polimeni EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/ CHIEF INFORMATION OFFICER David Thompson SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan FOUNDER AND CHAIRMAN EMERITUS Joe Weider (1920–2013) VP/EDITORIAL DIRECTOR EMERITUS Shawn Perine (1966–2017) PRINTED IN USA • We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

Sincerely,

David J. Pecker Chairman, President & Chief Executive Officer of American Media Inc.

MUSCLE & FITNESS / JUNE 2018

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

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MUSCLE & FITNESS / JUNE 2018

my buttons sometimes), who call me out on my bullshit, who are never too big to own up to their mistakes, and who refuse to allow pettiness to spoil a good thing. One of the many aspects I appreciate about our industry is just how many people within its various subcommunities fit into that category. I experienced countless examples last year as a newbie to obstacle course racing when other racers would selflessly stop to offer a hand if they saw me struggling. And earlier this year I witnessed it again as M&F fitness editor Andrew Gutman competed in his first Strongman show; his fellow competitors opted to cheer him on, and even offer advice, instead of attempting to psych him out. Shortly after that, our senior editor, Mike Rodio, participated in his first powerlifting competition.

Again, the crowd rallied behind him as he went for PRs. When you break it down, it’s about following a simple rule: Don’t be an asshole. The positive impact you can have on others by adhering to that directive cannot be understated. So if you’re a guy who routinely dumps on the skinny kid who can’t bench-press 135 pounds, help and encourage him next time instead. Don’t make him go alone. He’ll be stronger—and you’ll be better—for it.

Sincerely,

Zack Zeigler Executive Editor E R I C A S C H U LT Z

t’s dangerous to go alone.” The line comes from an OG Nintendo game, The Legend of Zelda, and it’s one I value enough to have had inscribed on the inside of my wedding band. In the context of the game, the protagonist is fed the line by a stranger while being offered a sword because, yeah, walking through a spooky forest unarmed (read: alone) is most certainly dangerous in a traditional sense. In broader terms, “go alone” can also mean trying to take on too much by yourself, which can inhibit your ability to grow and succeed, whether it be in your training, your relationships, or your career. You can avoid this by being selective with the people you surround yourself with. I prefer people with positive attitudes who push me (even if they push

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> JEREMY POTVIN

///

SNAPSHOT

JEREMY POTVIN BIRTH DATE: July 21, 1989 HEIGHT: 5'6" WEIGHT: 155 lbs (contest); 185 lbs (off-season) RESIDENCE: Dallas, TX CAREER HIGHLIGHTS: 2017 Physique Olympia, 5th; 2016 Physique Olympia, 3rd INSTAGRAM: @jeremypotvin_

J E R E M Y P OT V I N

OME PEOPLE SEE A photo of IFBB pro Jeremy Potvin, and their first comment is, “Right, pal. Show me a picture of him that’s not Photoshopped.” So dramatic is Potvin’s waist-toshoulder ratio that his body seems like, well, fake news. As fans of the IFBB Pro League physique division know, Potvin is for real. In an era when some bodybuilders are criticized for thick midsections and protruding bellies, Potvin displays the type of aesthetically stunning proportions that built the sport of bodybuilding in the Golden Age. As the growing popularity of the men’s physique and classic physique divisions prove, the Apollonian contours of the chiseled, tight midsection under ﬂaring lats and cannonball delts are what most guys want to create for themselves. And this look becomes more desirable as summer kicks into high gear and bodies are on display at the beach and pool. ARMY STRONG Potvin’s journey to pro bodybuilder is one of those unlikely success stories that begins with a skinny, shy teenager. Potvin weighed only 116 pounds (at a height of 5'6") when he graduated high school. Afterward, he joined the Army, following in the footsteps of his father, who is career military. After surviving boot camp, Potvin was deployed to Iraq. He began weight training—not to build muscle but as a coping mechanism. While stationed in Iraq for a year, he served in 183 missions, including some major operations. “We did quite a bit,” he says. “I saw my share of excitement over there.” The training helped keep Potvin centered. “In Iraq, I started working out as a way to relieve my stress,” he says. His body responded in a way that surprised him. “I kind of fell in love with the results that I was getting 20

MUSCLE & FITNESS / JUNE 2018

from it and just kept at it.” He began eating seriously, upping his protein and overall calorie intake, until his body started to take shape. Remarkable shape. “The more I trained, the more I found out I had the genetics, in terms of shape, for men’s physique,” he says. “I was hooked.”

THE DRIVE TO NEVER QUIT IS THERE IN ME BECAUSE OF THE MILITARY. As diicult as his experiences were in Iraq, Potvin believes that his Army training, as well as growing up in a military family, helped him stay structured and disciplined. This mindset has carried over into his civilian life and bodybuilding career. “It’s a good way to grow up quick,”

says Potvin about serving in the armed forces. “The drive to never quit is there in me because of the military.” EYES ON OLYMPIA True to character, Potvin has worked hard and found quick success in the pros after earning his IFBB pro card in 2014. He’s finished in the top five of the Physique Olympia the past two years (third in 2016, fifth in 2017) and is determined to place higher. Potvin is planning on competing 10 pounds heavier this year (165 pounds), but not at the expense of his trademark flesh-and-blood Photoshop look. “I’m still trying to create the craziest shoulder-to-waist ratio you’ve ever seen,” he says. “Trying to grow wider up top and keeping my waist as small as possible.” His potential is limitless, but for now, he has no intentions to move up from the physique category. “My plan is to always progress within bodybuilding and keep growing,” he says. “If I ever outgrow physique, then I’ll definitely make a move.”

I’M STILL TRYING TO CREATE THE CRAZIEST SHOULDER-TOWAIST RATIO YOU’VE EVER SEEN.

J E R E M Y P OT V I N

Upper-Body Blast

CHEST & BACK Potvin begins with three to four warmup sets. Then he does four to five working sets, followed by a burnout (a lightweight, highrep blood flush). WO R KO U T

CHEST EXERCISE

SETS

REPS

DUMBBELL INCLINE PRESS

4–5

8–12

STRAIGHT-ARM DUMBBELL PULLOVER

4–5

8–12

SETS

REPS

ONE-ARM DUMBBELL ROW

4–5

8–12

T-BAR ROW

4–5

8–12

WO R KO U T

BACK EXERCISE

DUMBBELL INCLINE PRESS Lie back on an incline bench with a heavy dumbbell in each hand. Press the weights up so they’re over your chest. Lower the dumbbells back down to your chest.

POTVIN’S PICKS Create a mind-blowing physique.

MUSCLE & FITNESS / JUNE 2018

STRAIGHT-ARM DB PULLOVER Hold the top of a dumbbell over your chest with two hands. Lower it behind your head, feeling a stretch in the lats. Pull it back up to top.

DUMBBELL INCLINE FLYE This move, which hits your upper pecs, is best done after your main compound movements. Performance tip: Squeeze your shoulder blades together at the bottom of the movement to maximize the stretch on your pecs.

JUNE 2018 / MUSCLE & FITNESS

J E R E M Y P OT V I N

DEADLIFT Rather than rebounding the bar off the floor each rep, come to a dead stop. This removes momentum and forces you to reactivate your muscles with each and every rep.

T-BAR ROW Stand with feet shoulder-width apart and knees slightly bent. Pull the weight toward you by contracting your back muscles and bending your elbows. Keep your chest out and lower back arched.

REVERSE-GRIP BENTOVER ROW Grab the barbell with an underhand grip and hinge at your hips until your torso is about 45 degrees from the floor. Row the bar to your stomach.

MUSCLE & FITNESS / JUNE 2018

Shot on location at Metro Fitness North, Worthington Woods, OH

BARBELL BENCH PRESS Properly set up by having a slight arch in your lower back with your feet planted firmly on the ground, actively pressing out your knees, elbows tucked in close to sides.

PULLUP Pullups are a great finisher if you have extra energy at the end of your workout. Grasp the bar with an overhand grip, hang from the bar with legs straight or crossed, and pull your body up until your chin is above the bar. Lower under control.

JUNE 2018 / MUSCLE & FITNESS

J E R E M Y P OT V I N R E ST I S RUST

POTVINâ&#x20AC;&#x2122;S SPLIT Potvin loves to train and tries to lift every single day. Below is his usual weekly bodypart split. (Note: He takes a rest day when he feels his body needs it.) DAY

BODY PART

TUESDAY

BACK

THURSDAY

SHOULDERS

SATURDAY

CHEST

WHEN I WAS YOUNGER, I LIKED TO MAX OUT A LOT. IT HELPED BUILD MY THICKNESS.

ONE-ARM DUMBBELL ROW Keeping your chest pointed to the floor, pull the dumbbell up to your waist by contracting your back muscles and bending your elbow.

MUSCLE & FITNESS / JUNE 2018

JUNE 2018 / MUSCLE & FITNESS

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NEWS / INTERVIEWS / SPORTS / GEAR

ALL HAIL

NBA FINALS

WAT C H

By the time the average NBA player hits 33, he’s in the twilight of his career. But not LeBron James, who is perennially ripped, never gets hurt, and continues to find new ways to dominate as the years go by. At press time the championship-round teams were not yet known, but considering King James has been to the past seven Finals, there’s a pretty good chance he’ll be flexing his muscles on the big stage once again. Game 1, May 31, 9 p.m. EST, ABC

JUNE 2018 / MUSCLE & FITNESS

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Itâ&#x20AC;&#x2122;s been 14 years since the Incredibles bounded onto the big screen. Now theyâ&#x20AC;&#x2122;re back, with a new storyline that involves Helen out fighting crime whilst Bob struggles to hold down the fort with three superpowered kids. And yet, one thing hasnâ&#x20AC;&#x2122;t changed: Bob still has the most swole upper body this side of Phil Heath. In theaters June 15

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E D G E

E S S E N T I A L S

By Kevin Gray

RATTLE THE CAGE

Luke Cage star MUSTAFA SHAKIR on his favorite workouts and fitness gear.

ustafa Shakir is a busy man. The talented actor stars in the sci-fi short Let Them Die Like Lovers, which hit the Tribeca Film Festival in April. He’ll be reprising his role as Big Mike this fall on HBO’s in which he provides a quiet presence and plenty of muscle as the right-hand man to James Franco’s character. And in Marvel’s Luke Cage—which drops its second season on Netflix on June 22—he’ll take on his most physical role yet, playing John McIver, aka Bushmaster, a superstrong supervillain who’s out for vengeance. So Shakir’s got plenty of incentive to stay in shape. TOP TOOLS

MOTIVATION

MUSCLE CONFUSION Shakir employs a mix of crosstraining, weight training, and yoga and keeps his cardio simple by running, jumping rope, and hitting the bag. “I like to vary my workouts to keep my muscles confused,” he says, “so they continue to adapt and grow.” 34

MUSCLE & FITNESS / JUNE 2018

CHUCK TAYLORS “When I’m doing lower-body work, I usually wear Chuck Taylors. They’re comfortable and provide a good base. If not those, then a lightweight running shoe.”

BODY OPPONENT BAG (BOB) “I like hitting and kicking a standing bag like the BOB. It’s great cardio and lets me work on some of that fight training on my own.”

D O N N I XO N ; C O U RT E S Y O F H B O / PAU L S C H I R A L D I

“These are physical characters, so I want to do them justice,” says the Harlem, NY, native. “I try to stay in the gym as much as possible. For Luke Cage, I went for a more slender approach, so I did lots of cardio to keep myself lean and slim.” That included plenty of ight choreography to prep for his role as the combat-savvy Bushmaster, something that complemented Shakir’s own background in martial arts.

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E D G E

As told to Steve Mazzucchi

“I’m so proud of this work,” says Schmid of Six. “I can’t wait for people to see what we’ve managed to create.”

KYLE SCHMID

TUNE IN

As Season 2 gets rolling, the Six star talks Navy SEAL–level fitness, going off the sauce, and the magic of Reiki. FIT AS A SEAL Going into Season 1, the production team put us through something called SEALFit to give us a taste of what these guys really go through. It was four days of sleep deprivation, surf torture, working out nonstop, and doing hikes carrying packs full of steel plates. It pushed us all to our limits, it created this bond among the cast, and each of us let a changed person. It really broke us down and rebuilt us to it our roles.

REAL DEAL

MUSCLE & FITNESS / JUNE 2018

TROOPS TIME If it weren’t for the military we wouldn’t have a show, so I try to meet as many veterans as possible. I’ve been skydiving with the U.S. Army’s Golden Knights and teamed up with Tough Mudder to raise funds for Student Veterans of America. It helps vets apply their military experience to the educational system and become top students, because believe it or not, they are brilliant.

WORK IT OUT SEALs have a mental toughness that allows them to accomplish so much more, and it’s changed how hard I work out. Now I warm up with a ivemile run and a 30-minute circuit. Then I’ll lit weights for 45 minutes or so, working on some core muscle groups. I need stimulation on a regular basis, and if I don’t get it, I can battle bouts of depression. So it’s truly something that I need to stay mentally sane. It keeps me happy.

FRESH-AIR FIEND I’m a irm believer in balance, and going to the gym can get monotonous. So from golf and soccer to suring and hiking with my dog, I try to be active in as many ways as possible. My

C O U RT E S Y O F H I S T O RY

The biggest worry was that we’d be met with some hostility because we’re shedding light on a subject [U.S. military counterterrorism unit SEAL Team Six] that is typically a very quiet one. These men and women give so

much for their country, and they do it for no fame or money. That’s why it was so important to us and our SEAL consultant, Mitch Hall, to be authentic. I’m most proud of getting fantastic feedback and support from military personnel, because it means we’ve done something right.

GET

E D G E

B O D Y

LIT

B O O K

In Season 2, we see a darker side of Schmid’s character, Alex.

FOCUS I N T E N SIT Y PUMPS girlfriend and I have a great outdoor lifestyle. We go camping, and we’ll do road trips up the California coast. Life’s short. You’ve gotta take advantage of it. We’ve got a beautiful world we should constantly be exploring.

BOOZE-FREE Recently I’ve cut alcohol out of my diet. I had a dry January, which then kind of turned into “I don’t really miss hangovers, so I’m just going to continue.” I set a goal for myself to stay dry until May 28, which is the premiere of Season 2. That’s when I’m going to kick back with the boys and have a glass of champagne and celebrate.

GOING GREEN

REIKI AND RELAXATION

GNC.COM/BEYONDRAW

My girlfriend runs Reiki Healing Hale, and I’m very lucky she came into my life because it helps me on 38

MUSCLE & FITNESS / JUNE 2018

NEXT-LEVEL TRAINING Before Season 2, Hall and his team led us into the mountains near Vancouver, where we learned to navigate and camp in the backwoods and hiked nearly 3,000 feet up Black Tusk in snowshoes. This experience reminded us how important it is trust your brothers and that we’re always capable of more than we think. Six is a show that demands a lot, but it’s nothing compared with the sacriices the American military makes on a daily basis. We only hope to remind people that freedom is not free.

SNEAK PREVIEW Season 2’s a mind-bender. We introduce Olivia Munn, who’s fantastic, and we see what happens to Rip, Walt Goggins’ character. And my character is kind of a rock star, but we see some of the darker efects of putting people in these situations. I’ve never played someone who has made such a transition.

C O U RT E S Y O F H I S T O RY

I had a little layer of fat below my belly button that I couldn’t get rid of, so instead of a typical lumberjack breakfast, I’ve cut that down to green juices, which I make at home with romaine, spinach, apples, bananas, organic protein, oats, ginger, and lemon juice. It’s much cleaner and healthier. I’ve learned I don’t need a huge breakfast. My body functions better of fruits and natural sugars.

many levels. The best way I can describe it is assisted meditation. I suffer from anxiety like so many other people, and it really takes the tension out of my shoulders and neck and kind of redistributes it through the body so that I’m balanced. I try to do it at least once a week.

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By Jeff Tomko

biking, skiing, suring, scuba diving, glacier hiking. Even when I’m shooting a ilm, while others are taking their lunches, napping, or eating, I’ll be at the gym. People think I’m crazy, but it gives me more energy than eating and sitting in my trailer.

What is your gym routine? I’m obsessed with Peloton. I love taking the Tour de France, last stage, climbing the Alps. But circuit training with big cardio spikes is really my go-to. If I’m in the weight room, I’ll work multiple body parts. Can you maintain a plank without getting bored? That’s something that’s hard for me—yoga, planks, core work. It’s because I grew up working out next to Sylvester Stallone when he was training for Rambo, and it’s hard to picture Stallone doing a plank or a downward dog.

TUNE IN

THE LOWE DOWN

The veteran actor on training with Stallone and his secrets to staying young.

MUSCLE & FITNESS / JUNE 2018

You’re 54, yet you seem to defy age. What’s your secret? I still wanna get better and do more. I was fortunate that I was able to— and had to—give up drinking and all that kind of party stuf 27 years ago. Because of that, I wake up every day already in the red zone. I’m also still curious and interested in life— to me, that’s the hallmark of youth. So how do you channel your youthful energy? I’m an adrenaline junkie—I love

You’re also now an ambassador for Atkins. How does that figure into your lifestyle? I’ve been eating high protein, low carbs for a long time, and Atkins were the ones who made it popular, like, 30 years ago. They called me up, and I realized that I’ve already been doing it. Any cheat meals? I’m not giving up my guilty pleasures. I will always have my New York pizza and a Häagen-Dazs milkshake. Life is too short to not have those things.

M A A RT E N D E B O E R /G E T T Y I M AG E S

time capsule of the ’80s would not be complete without a Tiger Beat cover of then-teen heartthrob Rob Lowe. Today, the face of such iconic films as St. Elmo’s Fire and Youngblood remains ageless, thanks to nearly three decades of clean living, healthy eating, and a

high-octane lifestyle. Lowe, who stars in the CBS medical drama Code Black, talks fitness, cheat meals, and lifting with Sylvester Stallone.

What was it like training with Stallone in his prime? Actually, I worked out with both Arnold and Sly in the mid-’80s— to me, that’s like saying you played baseball with Babe Ruth. It was just unbelievable. People would gather around and watch them at Santa Monica Bodybuilding. Nobody works out like that anymore. That’s old-school.

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E D G E

I N S P I R A T I O N

By Steve Mazzucchi

SOLID AS A BLOCK

An explosion took Tom Block’s right eye and his Army Ranger career. But Strongman competitions keep him amped about life.

Despite losing his right eye and his job as an Army Ranger, Block uses Strongman— and his wicked sense of humor—to remain upbeat and positive about life.

MUSCLE & FITNESS / JUNE 2018

With the help of strength coach Matt Powell and his buddies at CJ Murphy’s Total Performance Sports gym outside Boston, Block has rocked three Strongman contests and qualiied for the U.S. Strongman Nationals in Westchester, NY, at the end of June. Turns out gathering with likeminded folks to “lit heavy sh*t” is beneicial not only to a wounded soldier’s body but also to his morale. Block relishes the camaraderie, the training, and, above all else, the discipline required to hoist a 400-pound stone or thousand-pound yoke. Now his dream is to build a gym that brings vets together and for “everybody to crush steel and steak on a Saturday.” The new dad also wants to win more contests and get invited to the Arnold Sports Festival. In the meantime, he’s got a little advice for the rest of us: “If you want f*cking gains in the weight room, you’ve gotta have goals,” he says. “Gains need goals. Goals need gains. Oh, and watch Rocky movies!”

ARMY STRONG

BLOCK’S STRONGMAN WORKOUT Try this brutal training session that Block performs on most Saturdays. EXERCISE

SETS

* CAR DEADLIFT*

REPS

5 HUSAFELL CARRY ANY 3 AB EXERCISES**

100 FEET

100 REPS EACH

*Use 80% of your one-rep max. For the car deadlift, raise the back two wheels of a car that’s parked in a custom frame. **Take as many sets as needed to complete 100 reps for each ab move.

FOLLOW Block on Instagram @tommyblock52.

COU RT E SY OF TOM B L O C K

f you don’t think a tale of guerrilla warfare and its aftermath can leave you feeling uplifted, then you haven’t met Tom Block. In the fall of 2013, the former Minnesota State University, Mankato, wrestler was one happy Army Ranger on his fourth deployment to Afghanistan. Then everything changed. Leading his team into an enemy compound, Block encountered a suicide bomber and was blasted 30 feet through the night sky. Riddled with shrapnel and bleeding profusely, he somehow survived. “This whole getting-blown-up thing really cramped my style,” he wisecracks now. Though, at the time, it was no joke. More than a dozen surgeries couldn’t bring back his right eye, and, more devastatingly, Block’s Ranger days were over. “I realized ater a while that I was never gonna be the same ever again,” Block says. “I was shaken, and that’s a battle to this day.” But the tough SOB—who now dons a prosthetic eye emblazoned with Captain America’s shield—soldiered on and is currently working a baddiebusting Homeland Security gig (which he’s not at liberty to discuss in detail). Still, his drive these days comes from something else. “What’s really kept me sane and inding a new focus in life,” the longtime gym rat reveals, “is Strongman.”

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E D G E

BARRE IS GOOD FOR THE THIGHS AND THE BOOTY. Iâ&#x20AC;&#x2122;M ALL ABOUT THE BOOTY.

By Shawn Donnelly

TRAN OF THOUGHT

Now starring in Claws, actress KARRUECHE TRAN talks cheat meals, gym style, and booty-centric workouts. The first season of Claws was a big hit, but plenty of folks still haven’t seen it. What would you tell guys who are hesitant to dial it up? Men seem to think that because it revolves around women in a nail salon, Claws is only for females. But they don’t realize there’s drugs, crime, sex, and all this crazy stuff going on.

work with a trainer in the gym. I use machines. I do squats and sumo squats with the bar on my shoulders, and lunges with dumbbells. I’m tiny, so I don’t want to use too much weight. I don’t want to be a little stick with muscle.

Your character is a former stripper who is fond of pink fur coats, thigh-high boots, and lollipops. Would she ever set foot in a gym? Virginia would enter a gym just to do some squats for her booty. That’s probably the only reason. And her gym outfit would be absolutely ridiculous. Her hair would be done, her makeup would be done, her nails would be done. She’ll make sure she looks cute first, and then she’ll worry about the workout.

What’s your diet like? I cut out red meat and pork. I want to be slim thick: slim but still kind of thick at the same time. Because if I go on a strict diet, I become too thin, and I lose all the fat in my body. I’ve been eating more vegetables. I love kale now. Oh, and I drink lots of water. Water’s like my best friend.

Sounds like a solid regimen. Yeah, I’m trying to take care of the mind, body, and soul.

C L I F F WAT T S / T R U N K A R C H I V E

Got a favorite cheat meal? In-N-Out Burger used to be my cheat meal. I love In-N-Out, but I don’t eat red meat TUNE IN anymore, so I’ll get the grilled cheese. It isn’t as good as a cheeseburger, but it’ll do for now.

Is that how you are at the gym? No. I always want to make sure my eyebrows and my eyelashes are on. But I don’t like to have heavy makeup or anything like that. When you’re sweating, that makeup goes into your face. I do like to wear cute little gym outfits. Not like Virginia, though.

You were once a celebrity stylist. Do you have any style tips for guys at the gym? Try to wear something that matches. A nice pair of shorts and a tank top or T-shirt.

How often do you train? At least three times a week. I do hot yoga and barre classes. Barre is good for the thighs and the booty, and I’m all about the booty. I also

How do you feel about dudes wearing compression pants with no shorts? To each his own. If you want to show off the booty, why not? JUNE 2018 / MUSCLE & FITNESS

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THE LATEST IN TRAINING, RECOVERY, AND GEAR

By Mark Barroso, NSCA-C.P.T.

GET WRECKED

This “sandless” sandbag will boost athleticism, slash fat, and kick your ass.

ooking to freshen up your routine? Try using the Wreck Bag—a “sandless” sandbag, filled with rubber pellets, that can be heaved, tossed, and carried for a full-body workout. It’s a favorite among obstacle course race (OCR) athletes and elite trainers, like Alex Nicholas, C.P.T., owner of Epic Hybrid Training, a chain of facilities that specialize in OCR training. “With the right Wreck Bag workout, you can burn fat and improve anaerobic capacity, stability, agility, coordination, explosiveness, speed, and strength,” he says. Give the following workout, created by Nicholas, a try. Don’t have access to a Wreck Bag? Use a sandbag (with handles) or two dumbbells.

SNATCH Start in a deadlift position. Grab the Wreck Bag by the handles (ideally, where they connect with the bag). Explode upward, ending in the overhead position.

Photographs by Per Bernal

JUNE 2018 / MUSCLE & FITNESS

T R A I N

W R E C K

B A G

W O R K O U T HIGH KNEES

HIIT

Place the Wreck Bag on your back, holding it by the handles. Drive your knees upward toward your chest in a rapid fashion, alternating fluidly between legs.

WRECK BAG WORKOUT DIRECTIONS: Perform each exercise nonstop for 40 seconds, then rest for 20 seconds. Do five rounds total, resting a minute between rounds. EXERCISE

REPS

MILITARY PRESS

40 SEC.

20 SEC.

REVERSE LUNGE

40 SEC.

20 SEC.

SHUTTLE RUN

REST

REVERSE LUNGE 40 SEC.

20 SEC.

Hold the Wreck Bag behind your head, elbows pointing out. Brace your core and press the bag up until arms are locked out. 48

MUSCLE & FITNESS / JUNE 2018

G RO O M I N G BY A P O L L O BA R R AGA N

MILITARY PRESS

Place the Wreck Bag on your back. Step backward with one leg, lowering your hips until both knees are bent at about 90 degrees, then step forward. Switch legs each repetition.

T R A I N

W R E C K

B A G

W O R K O U T

CLEAN Start in a deadlift position, holding the Wreck Bag by the handles. Pull it up, and once the bag reaches groin level, drive your hips forward and pop it up into the front rack position.

SHUTTLE RUN Place the Wreck Bag on your back, holding it by the handles. Sprint 10 yards to a designated point, then turn and sprint back to your starting position. Repeat for 40 seconds.

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MUSCLE & FITNESS / JUNE 2018

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By Andrew Gutman

WALK THIS WAY

Get bigger and stronger from head to toe with this oft-overlooked loaded carry.

or years, the farmer’s carry—and its many variations—has been hands down the go-to loaded carry for building core strength and a viselike grip. This has overshadowed the benefits you can glean from another carry: the duck walk. A mainstay in strongman competitions, the duck walk has lifters carry a T-shaped handle, or T-bar, that’s loaded with 45-pound plates in between their legs. It’s a test of grip strength, speed, stamina, footwork, and stability. The challenge comes from

stabilizing your body as the dangling weight sways back and forth between your legs. You want to maintain sturdiness through the torso, keep your shoulders locked back, and accelerate quickly. But be warned: “You’re going to get a little beat up,” says Matt Mills, a competitive strongman and owner of Lightning Fitness in South Windsor, CT. “Your inner thighs are going to get bruised from the plates, but, hey, that’s strongman.” Below, Mills breaks down how to do the duck walk. Follow his advice and give it a try. You’ll find it’s a great substitute for traditional cardio at the end of a workout, as it taxes your whole body.

QUICK TIP DUCK, YEAH

HOW TO DUCK WALK Stand with a loaded T bar between your legs, feet wider than shoulder width and toes pointed out in a 45-degree angle. (If you don’t have a T bar, hold a dumbbell vertically by the head or grip the handle of a heavy kettlebell. You’ll also spare your thighs this way.)

Start walking forward, taking short, choppy, heel-to-toe steps. “Have your toes angled out and kinda just waddle with it,” Mills says. Do 5 sets of 50 feet.

JUNE 2018

Photograph by Per Bernal

G RO O M I N G BY A P O L L O BA R R AGA N

Pick up the weight, squeezing your shoulder blades together and fighting the urge to lean forward. “You want to be upright for a duck walk,” Mills says.

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C A R D I O

MIGHT AS WELL JUMP

Torch upwards of 150 calories in just 15 minutes with a combo of rope jumping and full-body conditioning moves.

MUSCLE & FITNESS / JUNE 2018

creator of Punk Rope workouts and a trainer based in New York City. Hat’s popular Punk Rope group classes, which mix rope jumping with conditioning drills, are designed to take out some of that intimidation factor by placing an emphasis on fun drills. And by keeping the rope jumping down to two-minute intervals, you won’t get gassed out as easily, he adds. Hat’s 15-minute jump-and-burn circuit is perfect for busy days when

you don’t have time to get to the gym or squeeze in a full workout. It mixes short jump rope intervals with bodyweight moves that’ll work every muscle while blasting more than 200 calories. Time permitting, start with a ive-minute warmup (a light jog or dynamic moves like high knees, butt kicks, and shoulder rolls will do) and end with ive minutes of stretching. Give it a try whenever you need a fast workout or want a little extra burn on cardio day.

T I M TA D D E R / G E T T Y I M AG E S

umping rope is one of the fastest ways to scorch calories while building stamina, power, and speed. Plus, it improves both agility and coordination— skills that will assist you in many other areas of sports, fitness, and daily life. So why don’t more of us pick up a rope and start skipping? “People are still oten intimidated by the idea of jumping rope, especially if they don’t think they are good at it to start,” says Tim Hat,

HOP TO IT

By Alyssa Shaffer

TRAIN

JUMP-AND-BURN WORKOUT ROPE JUMPING

PUSHUP

BASIC BOUNCE (2 MINUTES) Keep feet close together, knees bent, and elbows close to ribs. Turn rope with wrist and lightly bounce off feet, jumping about an inch off the ground.

(1 MINUTE)

PANTHER CRAWL

ARM CROSS: Begin with the basic bounce; after third jump, cross forearms in front of your body. On next revolution, uncross arms. Keep handles extended beyond hips when arms are crossed, so arms are down, not out. SWING & JUMP: Hold handles close together just above waist height, elbows tight to ribs. Move hands in a figureeight pattern, allowing hips to sway with the movement. After side swing, bring one hand up and across to opposite hip and jump through this loop. Alternate swing and jumps.

(1 MINUTE) Begin on all fours, crawling forward with left hand and right leg, then alternate sides. Keep back straight and knees low to ground throughout.

ROPE JUMPING SKI JUMP/BELL JUMP (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES) SKI JUMP: Do three basic bounce jumps to get started. On fourth jump, hop laterally to the right, pushing off outside of left foot. On next revolution, hop laterally to the left, pushing off the outside of right foot. Keep the range of motion small to start. BELL JUMP: Do three basic bounce jumps, then take a small jump forward, leaning back slightly. On next revolution, take a small jump backward, leaning forward slightly. Begin with small jumps and increase the distance as you get stronger.

BODY-WEIGHT ROW (1 MINUTE) Position yourself under a barbell on a rack, gripping the bar with both hands about shoulder-distance apart, arms extended. Pull chest up until nearly in contact with the surface, then lower back to start and repeat.

ROPE JUMPING

ALAMY

STRADDLE/SCISSORS (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES) STRADDLE JUMP: Begin with the basic bounce; after third jump, bring feet apart (like a jumping jack), trying not to kick heels up. On next revolution, bring feet back together. Keep range of motion small; try not to let knees collapse inward. SCISSORS: Begin with the basic bounce; after third jump, bring right foot forward and left foot back. On next revolution, switch foot position. Repeat.

ROPE JUMPING ARM CROSS/SWING & JUMP (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES)

SQUAT JUMP (1 MINUTE)

ROPE JUMPING DOUBLE UNDER/HIGH KNEES (ALTERNATE 15 SECONDS EACH FOR A TOTAL OF 2 MINUTES) DOUBLE UNDER: This CrossFit fave involves two revolutions of the rope for a single jump. To do it, you need to jump a little higher than usual. Start by jumping without the rope and tapping your thighs twice (the first as soon as you leave the ground and the second at the top of your jump). Do not tuck your knees, kick your feet back, or pike. The goal is to turn the rope fast enough so that it passes under your feet twice before they hit the ground. To do this, flick your wrists twice in a row as soon as you jump up in a circular motion, keeping elbows pinned to sides. HIGH KNEES: Begin with the basic bounce; after third jump, hop off left foot and drive right knee up. On next revolution, recover with a basic bounce. Then repeat, hopping off right foot and driving left knee up.

DON’T GET TRIPPED UP Skip like a pro with these easy-to-follow training tips.

THE RIGHT 1 FIND ROPE FOR YOU Stand on the middle of the rope with one foot and pull the handles straight up so the rope is taut. For beginners, the top of the handles should reach the shoulder; for more advanced jumpers, aim for the nipple line.

2 STAND SOLID

Your weight should be over the balls of your feet, with your ankles, knees, and hips relaxed. Tuck your elbows next to your ribs and keep your hands slightly in front of your hips.

3 KEEP IT SMALL

“Most of the movement comes from your wrists,” explains Haft. “Turn the rope by rotating your wrists, not by cranking your elbows or muscling it with your shoulders.”

THE 4 GET TIMING DOWN Turn first, then jump. If you jump too early, you’ll have to jump much higher than is optimal, notes Haft.

5 JUST RELAX

“Tension is your enemy. It leads to fatigue and clumsy execution,” Haft says. “Think of the rope as your dance partner, so that it moves gently with you at all times.”

PLANK JACK (1 MINUTE) From a full plank position, jump feet together, then wider than hip-distance apart. Keep your core tight and upper body still.

JUNE 2018 / MUS

E & FITNESS

T R A I N

F O R M

C H E C K

Your grip is too wide

FIX THESE...

DIP DILEMMAS

Your wrists bend

R 56

MUSCLE & FITNESS / JUNE 2018

You want your wrists to be stacked, meaning not bending one way or the other, according to Pudvah. “Your shoulders will like it much better,” he says. “You’ll keep everything more aligned, your forearms will be better activated, and if you add weight to dips and your wrists are bent, it really hurts.”

Your angle is off

If you dip fully erect (we mean your body, perv), then you risk injuring your rotator cuff and losing chest activation. “Keep your shoulders pinched down and back and lean forward so you’re at a 45-degree angle,” Pudvah says. “At the bottom of your dip, you should look like you’re in a bentover row position.”

A lot of dipping bars are V-shaped, and too many people take an extra-wide grip. “It’s going to put a ton of strain on the elbow,” Pudvah says. “You want your arms perpendicular to the floor.” Translation: Keep your elbows tucked in at around 45 degrees.

You add weight wrong

Are you strong enough to do weighted dips? That’s great, but not if you load a chain around your neck. “I see this a lot, in the gym and on Instagram. You’re just exacerbating poor head posture and rounded shoulders,” Pudvah says. “Instead, squeeze a dumbbell between your legs or add weight to a dip belt.”

PER BERNAL

epping out sets of dips—either weighted or with body weight—is a surefire way to build a bonafide pair of chesticles. The multijoint move stretches your chest for a greater flood of nutrientrich blood and taxes muscle fibers. Unless you’re doing them wrong, in which case you just increase your chance of injuring your shoulders and elbows. But that won’t happen if you follow advice from Matt Pudvah, C.S.C.S., the head strength coach at the Sports Performance Institute at the MAC in Manchester, MA.

Your head comes forward

“Your neck and traps are going to be strained if your head is out of whack,” Pudvah explains. The solution: Keep your neck packed down and your head in line with your spine.

REASONS YOUR DIPS SUCK

Screw up this classic muscle builder and risk bum shoulders.

By Andrew Gutman

By Mike Carlson

A B S

BALANCE OF POWER

The supine ball shuffle is the missing piece in your core curriculum.

ou crunch, you plank, you twist, you raise. Your core program covers all bases. Or does it? Actually, there’s a good chance it’s lacking a key component: antirotation. The ability to resist forces from turning your body is valuable. For athletes, it keeps them from producing force in the wrong direction when they throw, swing, or punch. It can also help everyday gym rats transfer more power to their big compound lits and stabilize better during unilateral exercises. And if rotational moves like woodchoppers and

Russian twists are staples in your abs routine, antirotational moves—like the supine ball shule, shown here— can act as a complement. “Antirotation exercises can strengthen rotational patterns and make them safer because you’re not constantly repeating highvelocity rotational movements,” says Brian Richardson, M.S., NASM-P.E.S., a strength coach and the co-owner of Dynamic Fitness in Temecula, CA. Translation: Working antirotation strengthens your ability to rotate. The supine ball shule is a dynamic exercise that combines the beneits

C O R E

T R A I N

of a plank with total-body coordination. During the movement, your muscles will experience “gradated recruitment.” This means as you get more fatigued, your body will recruit more muscle ibers for the job. Over time, this results in a greater ability to contract the muscles and, ultimately, more core stability. HOW TO DO IT

SUPINE BALL SHUFFLE Lie faceup on an exercise ball, with feet flat on the floor. Beginners should cross arms and place hands at the shoulders. Advanced athletes can hold arms at their sides.

Slowly shuffle your feet laterally until one shoulder and hip are off the ball. Tense your core and hold that position for 3 seconds, keeping your shoulder and hips square. Do not let the unsupported side drop. Shuffle to the other side and repeat. Alternate sides every rep. Do 2 sets of 5 (each).

Note: If your neck tires, press your tongue into the roof of your mouth. This activates your neck extensors and decreases feelings of fatigue.

Photographs by Per Bernal

JUNE 2018 / MUSCLE & FITNESS

T R A I N

M O B I L I T Y

FREE THE T

Your thoracic spine is the unsung hero in alleviating neck and lower-back pain. Here’s how to take care of it.

MUSCLE & FITNESS / JUNE 2018

THE PROBLEM

THE CAUSE

Your cervical spine (the neck) has seven vertebrae, your lumbar spine (lower back) has ive, and your thoracic spine (midback) has a whopping 12. The sheer size of the thoracic spine means that it plays a major role in most movement patterns. A weak and immobile T spine results in other areas, both above and below, being forced to compensate. Then it’s only a matter of time before compensation patterns result in a strained neck, wonky shoulder, or tweaked lower back.

The main culprit of T-spine issues is immobility. In other words: If you don’t use it, you just might lose it. A desk-driven, forward-lexed posture and sedentary lifestyle pack a hety one-two punch on the movement and strength of your midback. Then trying to lit with a stif and weak T spine makes the problem worse.

THE FIX Flex, extend, and twist isn’t a Chubby Checker remix—it’s how you can free up and strengthen the midback for peak performance. Try the two stretches shown here to free it up. Then, once your T spine is more mobile, integrate the three strength exercises at right into your routine to add spine-saving muscle to your midback.

LOOSEN UP

Photographs by Per Bernal

G RO O M I N G BY A P O L L O BA R R AGA N

ook at any lifter worth his weight in gym chalk and chances are he has a meaty midback. Those guys with extra bulk in that area aren’t only stronger— they’re less injury-prone. That’s because a strong midback means a strong and stable midspine—and a strong midspine that moves well won’t just help your performance, it can also stave off injuries. The beauty in freeing up your midback is that it can ix a lot of issues up- and downstream. Neck pain? Check the T spine. Achy lower back? Check the T spine. Or maybe you have a problem sealing the deal with the gal you met at the bar last night. In that case, check the T spine. OK, that last one might be a stretch, but believe us—the midback is huge in enhancing performance, alleviating pain, and getting stronger. Here, we explain why you don’t want a T spine issue and outline how to both prevent and ix it.

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

KNEELING CAT CAMEL Get in a kneeling position with your butt on your ankles and your arms straight and under your shoulders. Round your back so that your stomach is tucked in, then extend, arching your back and extending your stomach to the floor. Perform 3 sets of 10 reps. To make it more challenging, place your hands on an elevated surface like yoga blocks, a low box, or a bench.

STRENGTH

BEEF UP YOUR MIDBACK KNEELING T-SPINE ROTATION Sit your butt back onto your ankles and place one hand on the ground in front of you. Place the other hand behind your head. That elbow should be sticking out to the side. Rotate that elbow to the opposite elbow. You should feel a stretch in your shoulder and midback. Then bring that elbow back and attempt to point it toward the ceiling. Repeat for 10 rotations on both sides.

Work these three moves into your routine to add muscle to your midback, which will help protect your thoracic spine. Do them at the end of your workouts or on your back day.

DEAD-STOP ROW Rowing a dumbbell from a dead stop for each rep ensures maximum muscle recruitment for a stronger, thicker back. DO IT: Place a same-side knee and hand on a bench with a dumbbell on the loor. Grab it with your free arm and row it to your stomach, then lower it back down to the loor. Do 3 sets of 10 to 15 reps.

TRX SCARECROW These target your midback by having you extend your arms laterally as you pull up your own body weight. DO IT: Set the TRX straps to midlength and grab a handle in each hand. Lean back and then extend your

arms outward as you pull yourself up, until your body is in the shape of a T. The closer your feet are to the anchor point, the more difficult it will be. Do 3 sets of 10 to 15 reps.

CHEST-SUPPORTED INCLINE ROW Lying facedown on a bench takes momentum out of the equation, placing all the emphasis on your midback muscles. Go slightly lighter than you would with standard dumbbell rows. DO IT: Lie facedown on an incline bench with a dumbbell in each hand. Row both weights up until your elbows pass your torso, then slowly lower them. Do 3 sets of 15 to 20 reps.

JUNE 2018 / MUSCLE & FITNESS

T R A I N

C R O S S F I T

I N F U S I O N

By Joe Wuebben

2018 REMIX

Try this tweak of a CrossFit Games workout to boost your delts, lats, and abs.

ew televised sporting events are as inclusive as the CrossFit Games. Post high enough scores in the “Open” workouts at your local gym, and you can qualify for Regionals. Dominate Regionals, and you’re in the Games. On TV. In front of millions of viewers. Simple in theory, tough as hell in practice. First of all, the Open workouts are historically ambitious. Every year, five new Open WODs are announced. Have a look at one of them for this year, 18.1:

MUSCLE & FITNESS / JUNE 2018

20 minutes,” Shiler says. “The goal is to keep moving, but not necessarily at a superhigh intensity—we’re bridging the gap between a traditional bodybuilding session and a CrossFit WOD.” Use the below as a stand-alone workout or an additional abs-andshoulder routine for the week.

DIRECTIONS: Complete as many rounds as possible in 20 minutes of the following circuit. EXERCISE

DUMBBELL HANG CLEAN AND JERK*

REPS

*Use a moderately heavy weight—something you can get about 15 reps with when fresh.

I A N S PA N I E R

Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang Clean and Jerks (men: 50 lbs; women: 35 lbs) Row (men: 14 calories burned; women: 12 calories burned)

Technically, anyone can do this workout, but very few people, even in-shape guys, will be hitting 12plus rounds in the allotted time like elite-level CrossFitters. For many of us, 18.1 needs to be scaled back. While we’re at it, why not make the WOD more muscle-building-friendly for those who are into that whole “shredded physique” thing? To achieve this, we called on Bill Shiffler, C.S.C.S., CF-L1, owner of CrossFit Renaissance in Philadelphia (renaissancephysique .net) and a competitive amateur bodybuilder. In tweaking 18.1 for the M&F crowd, Shiffler swapped out toes-to-bars for cable crunches and the Concept2 rower for barbell rows, while increasing rep counts across the board to help stimulate more muscle growth. “We’ve sliced and diced 18.1 into a rock-solid back, shoulders, and abs workout that you can knock out in

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HIT YOUR STRIDE

How to train for an obstacle course race without having to run for hours a day.

t’s not uncommon to view running as the worst part of obstacle course race training. Who the hell wants to run dozens of miles to prep? Rose Wetzel, a Spartan Race champion, understands where you’re coming from. “Not everybody can run for three hours straight without getting injured or insanely bored,” she says. Wetzel’s solution: cross-training. Even though you’re running for

C O U R S E

most of an obstacle course race, plenty of other cardio-intensive workouts will prep your heart and lungs for a ive-mile mud slog. Aqua jogging in the pool, for example, “replicates the motion of running without all the pounding,” Wetzel says. If boredom is the issue, then ride your bike as fast as you can on a path that’s “lat and straight and surrounded by beautiful things to look at.” Stuck in the gym? Bring the obstacles to you. To simulate a mountain climb, Wetzel hits the stair climber while wearing a weight vest or holding a kettlebell. To prepare for obstacle carries, she ills a bucket or a dufel bag with sand and runs laps on a track. As for the notorious Spartan Race penalty phase, Wetzel does burpees. “Even though most people strongly, strongly dislike burpees,” she says, “they work your lower body, your

By Spenser Mestel

core, your upper body, and your cardio.” Most important, your training should always be enjoyable, Wetzel says. Listen to music or a podcast. Train with a friend. Game-ify your workouts. Put another way: “Even if running on a treadmill for ive straight hours in a dark room with no music is the best way to train your heart,” she says, “are you really going to be motivated to do it?”

C A R D I O 2.0

H I L L O R H I G H WAT E R Three workouts to up your OCR cross-training game. Do a lap around a 400-meter track and then complete 10 burpees. Repeat 5 times, trying to maintain a consistent pace throughout.

Go for a run through a park or up a mountain. Every time you see something you can do a pullup from (say, a tree branch or a pole), do 3 to 5 reps, jumping if you need to. Fill a backpack with cans or weights, grab a friend, and head for a hill. As you both jog up the incline, have one partner carry the pack for as long as he or she can, and then hand it off. Try to make it up and down the hill twice before handing off the bag.

G E T T Y I M AG E S

MUSCLE & FITNESS / JUNE 2018

T R A I

G E A R

The World Cup kicks off June 14 in Russia. Brandish your rooting interests in these colorful, workoutfriendly shirts.

Led by iconoclastic goal scorer (and serial biter) Luis Suarez, two-time Cup winner Uruguay is favored in Group A. This polyester jersey features Puma DryCell technology to keep you cool during tough workoutsâ&#x20AC;&#x201D;or nail-biting matches.

2 JERSEY

The Samurai Blue have steadily earned worldwide respect since qualifying for their first Cup in 1998. And thanks to a badass redesigned badge, sweat-wicking recycled fabric, and a loose, comfortable cut, this jersey is pretty damn respectable itself.

MUSCLE & FITNESS / JUNE 2018

By Steve Mazzucchi

3 MEXICO HOME The always-dangerous El Tri warms up in this eye-catching top, and so can you—while feeling Earth-friendly. It’s made with Parley Ocean Plastic yarn, which is sourced from recycled waste salvaged from shorelines before it ravages the sea. $60; adidas.com

4 PERU HOME JERSEY Squeaking in via playoff, Peru returns to the Cup for the first time since 1982. This jersey’s classic diagonal red stripe, which channels the dynamic 1970 quarterfinals-reaching squad, should fire up your passion for soccer and/or fitness.

5 JERSEY No joke, tiny Iceland has emerged as a footballing force. This breathable compression shirt reflects the nation’s natural features (ice, water, volcanoes, geysers), coming off as fierce as the Viking chants the squad has made famous. $90; erreausa.com

US DRI-FIT SQUAD

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Photograph by Brian Klutch

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HOT TIP

Photographs by Christopher Testani

JUNE 2018

MUSCLE & FITNESS

E A T

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Y O U R

G U T

O F F

PORK TENDERLOIN WITH JALAPEÑO FRUIT JAM S E RVE S 6

For the quinoa and spinach: 2 cups quinoa 1 cup low-sodium vegetable stock 1 (8 oz) bag prewashed baby spinach 3 tsp granulated garlic 2 tsp freshly ground black pepper 2 tsp organic applesauce

For the jam sauce: 1 chipotle pepper from adobo sauce, seeded and roughly chopped ½ cup Fuji apples, peeled and diced small 3 tbsp organic applesauce 1 cup pomegranate mixed-berry jam or any type of berry jam

½ cup jalapeño jam 1 tbsp minced fresh rosemary For the tenderloin: 2 tbsp chipotle adobo sauce 2 tbsp applesauce 3 tbsp minced fresh rosemary, plus a

few sprigs for garnish 2 tbsp blackened fish seasoning 2 tbsp granulated garlic 2 tsp garlic salt 2½ lbs pork tenderloin, silver skin removed For the quinoa and spinach: 1. Prepare quinoa according to package directions but substitute vegetable stock for water. Gently fold in spinach, garlic, pepper, and applesauce. Cover and set aside. For the jam sauce: 1. While quinoa cooks, combine chipotle, apples, applesauce, and jams. Bring to a boil, then reduce heat and cook an additional 10 minutes. Remove ⅓ cup of jam mixture and combine with ½ cup water and rosemary to make a sauce for basting the tenderloin. Set aside remaining jam sauce for serving.

HOT TIP

For the tenderloin: 1. Heat grill to 375°F. In a small bowl, combine adobo sauce, applesauce, rosemary, fish seasoning, granulated garlic, and garlic salt. Using gloved hands, rub pork with the mixture. 2. Brush oil on grill. Add meat to grill and brush it with the basting sauce. Close lid and cook 6 to 8 minutes. Turn pork and baste again. Cook another 7 minutes, or until meat thermometer inserted in center reads 145°F. 3. Remove pork from grill, loosely tent with foil, and let rest 10 minutes. Slice pork on the diagonal into ¼-inch-thick slices. 4. Arrange pork on quinoa and top with jam sauce.

THE MACROS

MUSCLE & FITNESS / JUNE 2018

871

65g

CALORIES

PROTEIN

118g

15g

CARBS

FAT

HOT TIP

DRY-RUB GRILLED HOT WINGS S E RVE S 4

cook both sides until cooked through. Remove from grill and drizzle with hot sauce.

THE MACROS

531

70g

CALORIES

PROTEIN

26g

CARBS

FAT

GRILLED CORN WITH HONEYBASIL BUTTER P I C T U R E D O N PA G E 6 7

S E RVE S 4

4 ears sweet corn 2 tbsp unsalted butter, softened 1 tbsp thinly sliced basil

tsp raw honey Sea salt, to taste 1. Remove dry outer leaves from corncobs. Peel back additional layers but keep them attached. Remove silk. 2. Heat grill to medium. In a small bowl, combine butter, basil, and honey. 3. Spread butter mixture on cobs. Rewrap husks to cover cobs, twisting the tops to make sure they stay closed. 4. Grill corn until lightly charred and tender. Remove

corn from heat and set aside until cool enough to touch. Remove husks and serve alongside remaining honey-basil butter. Salt to taste.

THE MACROS

115

CALORIES

PROTEIN

16g

CARBS

FAT

JUNE 2018 / MUSCLE & FITNESS

E A T

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Y O U R

G U T

HOT TIP

O F F

ORANGE BEEF & BROCCOLI S E RVE S 4

For the beef: 2 cups orange juice 2 tsp kosher salt 2 lbs flank steak 1 tbsp Italian seasoning 2 tbsp salt ½ tsp black pepper 1 tsp garlic powder 1 tsp onion powder 2 tsp chili powder 1 tsp olive oil For the broccoli: 2 heads broccoli, cut into long florets and blanched ¼ cup olive oil, plus more for brushing Salt and pepper, to taste 2 tbsp orange juice 2 tbsp minced shallot 1 tsp Dijon mustard

GRILLED PEACHES WITH GREEK YOGURT S E RVE S 3

y g garnish with cinnamon.

For the beef: 1. In a saucepan, cook orange juice until it’s reduced by half; add kosher salt. Let cool, then pour into a zip-top bag and add steak. Marinate in fridge for 1 hour. 2. In a small bowl, combine spices. Rub steak with spice mixture. Let sit at room temperature for 1 hour. 3. Heat grill to high. Rub steak with olive oil. Grill to desired doneness. Let rest 10 minutes before slicing. For the broccoli: 1. Brush broccoli with oil; season with salt and pepper. 2. In a small bowl, whisk together ¼ cup olive oil, orange juice, shallot, mustard, salt, and pepper. 3. Grill broccoli until tender. Toss with dressing and serve with steak.

THE MACROS

237

16g

707

66g

CALORIES

PROTEIN

CALORIES

PROTEIN

39g

20g

40g

CARBS

FAT

CARBS

FAT

MUSCLE & FITNESS / JUNE 2018

E A T

R E C I P E

SLAMMIN’ SALMON

Skip the overpriced restaurant salad for this DIY proteinpacked arugula dish topped with salmon for a fraction of the cost.

O F

T H E

M O N T H

By Toby Amidor, R.D.

ARUGULA SALAD WITH SALMON S E RVE S 4

1 ¼ ¼ 2

Cooking spray lb salmon fillet tsp salt tsp ground black pepper tbsp unseasoned rice vinegar

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray. 2. Place salmon skin-side down on the baking sheet. Sprinkle fish with ⅛ tsp each of salt and pepper. Bake until

QUICK TIP

Pick up the author’s best-selling book, The Healthy Meal Prep Cookbook.

L T H

By Michael Weinreb

E A T

ADAPTOGENS 101 A favorite of Silicon Valley execs, adaptogens can help your body and brain work better and smarter. Here are five to know.

daptogens have been around for centuries— they were used by ancient Chinese warriors to control their response to stress and were studied by Russian scientists during the Cold War. Now they’ve been adopted by both tech executives powering through long hours at work and fitness enthusiasts seeking an edge. As a renowned Silicon

ASTRAGALUS

Coffee—as well as a gym regular—Dave Asprey fits much every category of the modern adaptogen user. Below, he gives us a primer on five of his favorites.

TOP FIVE

C O U N T E RC L O C K W I S E F RO M T O P : G E T T Y I M AG E S ( 2 ) ; A L A M Y ( 2 ) ; F O O D S T O C K

A D A P T O G E N S S TA R T E R K I T

SIBERIAN GINSENG

BACOPA MONNIERI

What It Does: May increase endurance, reduce fatigue, and improve immunity. Asprey Says: “People who practice endurance exercise tend to get a decline in immune function. Studies show Siberian ginseng improves resistance to cognitive and physical fatigue.”

What It Does: May aid with anxiety, depression, and physiological stress. Asprey Says: “If you take Bacopa before a workout, you don’t get the stress of the workout, but you still get the benefits. You also don’t get the short-term cognitive decline post-workout.”

ASHWAGANDHA What It Does: May mitigate stress in a variety of ways, including by supporting your adrenal response. Asprey Says: “If you overexercise, your cortisol will go up too high, which is bad. And then your cortisol crashes, and you get tired and sick. This will help keep your cortisol levels from crashing.”

HOLY BASIL/ TULSI What It Does: May increase testosterone and help protect the liver. Asprey Says: “It’s got a couple of compounds that have been documented to specifically help the liver. And the more you’re eating extra protein to put on muscle, the more stress it puts on your liver.”

HOW TO TAKE ADAPTOGENS Adaptogens can be found in pills, as well as in tinctures, powders, and teas. (Bulletproof’s Zen Mode pills contain both holy basil and ashwagandha.) Asprey recommends taking them in the morning before a workout with a little bit of fat—either a meal or a cup of coffee with some fat infused in it. For example, you could fast in the morning, drink your coffee, take your adaptogens, and hit the gym. “Afterward, you eat some protein, and you have the best possible environment for making muscle,” Asprey says. JUNE 2018 / MUSCLE & FITNESS

E A T

T A S T E

T E S T

INSTANT ENERGY

Which energy drink tastes the best? And are any of them healthy?

nergy drinks are as ubiquitous as oxygen these days. According to Grand View Research, the global energy drinks market was valued at $43 billion in 2016, and it’s expected to skyrocket to $85 billion (nearly double!) by 2025. So when you’re searching for physical and mental stimulation before a workout, you might be tempted to reach for a Red Bull or the like. Our advice: Use them sparingly. “They’re not really good for you,” says Jennifer Agustines, R.D., of Tampa, FL. “They’re full of sugar, and a lot of them have preservatives and artiicial lavors. The cafeine in them is ine, but a better cafeine source would be cofee or tea.” As for which one tastes best, M&F stafers rated oferings from ive popular brands from 1 (nasty) to 5 (delicious).

THE DIETITIAN’S FAVORITES 1. 2. 3. 4. 5.

By Shawn Donnelly

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

3.88 In a Taste Test shocker, the low-profile NOS blew away the field. “This is delicious,” says assistant editor Rose McNulty. “Not too carbonated, and easy to drink.” But it was the dietitian’s least favorite due to its highfructose corn syrup, which the body quickly converts to fat.

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

2.63 4

The OG of energy drinks garnered solid scores from the critics. “It tastes a bit like apple cider,” notes digital intern Kahleel Bragg. “And no aftertaste.” The dietitian found it fairly inoffensive, mainly because of its small can size. She also liked its many B vitamins.

3 V8 ENERGY SPARKLING M & F TA S T E R AT I N G :

2.00 We won’t lie: People didn’t love this one. One staffer compared it to orange soda mixed with cough syrup. But—

naturally—it was far and away the dietitian’s favorite. “It’s essentially fruit juice with caffeine,” Agustines says. “And I like that the caffeine comes from green tea extract.”

4 ROCKSTAR BOOM! M & F TA S T E R AT I N G :

1.75 This Rockstar got booed off the stage. “This tastes like someone punched my tongue with diabetes,” says fitness editor Andrew Gutman. “Seriously, they should stop producing these.” The dietitian agreed, although she liked its apple juice and vegetable juice, as well as its lack of artificial colors and flavors.

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

2.13 The taste council felt this one was way too sweet. “It’s crazy sweet,” says senior video producer Sarah Pusateri. “Like liquid Skittles.” Meanwhile, the dietitian didn’t appreciate Monster’s monstrous sugar—54 grams per can. “That’s a ton of sugar,” Agustines says.

E A T

F O O D

F I G H T

By Lizbeth Scordo

SHOCK AND SLAW What’s a healthier barbecue side: cole slaw or potato salad?

to its primary ingredient. “Cabbage is going to be a lot lower in calories than potatoes are,” says Amy Goodson, R.D., a Dallas-based sports dietitian. “With potato salad, you’re just taking a starch and mixing it with a bunch of fat from the mayonnaise.” But you don’t have to take those bad macros lying down. To make either dish healthier, try making your own version and swapping plain Greek yogurt for the mayo.

FIGHT CARD

COLE SLAW

170

260

VS.

POTATO SALAD Serving: ½ cup

16g

12g WINNER: COLE SLAW 76

MUSCLE & FITNESS / JUNE 2018

21g

18g

G E T T Y I M AG E S

ummer cookouts typically tempt us with meaty mains like burgers and brats, but often it’s those unsung side dishes that make the meal. You know, like creamy cole slaw and potato salad. So which one’s a better choice to pile onto your paper plate? Both typically harbor a ton of mayo, but cole slaw is nearly always the smarter choice, thanks mainly

“That’s going to bump up the protein quite a bit and really minimize the fat,” Goodson says. You’re still better of with slaw, though, since it’s the perfect vehicle for sneaking in good stuf. “You can shred any veggies you like— zucchini, carrots, broccoli—and add chopped pecan pieces or mash up some avocado to give it a healthy fat,” explains Goodson, who also suggests leaning out your burger by using half a bun and topping the patty with the slaw. “That way you’re having a high-protein veggie serving with your burger in place of a less-nutritious spread like mayo or ketchup.” Now all you need to do is stay away from those chips.

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ou’re going to the gym regularly and feeding your muscles plenty of protein. So you’re off to a great start. But despite your best efforts, plateaus can happen. That’s where beta-alanine comes in. It’s the athlete’s secret weapon and one that can result in extra reps and better performance. Not all beta-alanine is created equal, however. CarnoSyn is the only patented beta-alanine that’s been scientifically proven to increase muscle, strength, and endurance, while decreasing fatigue—all good things when you’re chasing that elusive deadlift PR.

JUST THE FACTS Beta-alanine is a beta-amino acid that elevates muscle carnosine levels. It occurs naturally in the body, is obtained in small amounts through certain foods, and can also be consumed as a dietary supplement. Unfortunately, most people don’t get enough, and studies prove that increasing beta-alanine intake can signiicantly amplify muscle performance. Simply put: Beta-alanine results in better gains in the gym.

WHY CARNOSYN?

MUSCLE & FITNESS / JUNE 2018

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LOOK FOR THE LOGO There’s only one way to know that you’re getting the best possible beta-alanine, and that’s by purchas-

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Senior Fitness Associate’s Degree in Exercise Science with an Emphasis in Personal Training

Photo by Tracy Coggin

1.800.892.4772 • 1.805.745.8111 (intl) or visit ISSAmuscle.com mention train1806

call

M&F PRESENTS THE 2018

CHALLENGE POWERED BY

///

2018 RO C K H A R D C H A L L E NG E: PA RT 2

TRAINING EXPLAINED PART 2 OF THE RHC training program follows the same basic format of Part 1. Kevin Lilly, owner and head coach of Heart & Hustle gym in L.A., kept the upper-body/lower-body/rotation split intact, but he introduces some new movements and rep schemes to take you down the homestretch these next four weeks. Lilly throws a lot at you through the course of five weekly sessions: unilateral work, heavy sets, bodyweight moves, jumps, sprints, plyometrics, med

balls, crazy core moves, and more. “The key to a good program is efficiency,” Lilly says. “When I coach my clients in the gym, we need to make the most of every minute. Time is money, especially in Hollywood. This program is designed to get you into the gym with a plan and to execute. The efficiency will also result in a higher metabolic rate, yielding faster gains. Move through the program quickly but with focused, conscious reps.”

D AY 1

D AY 2

LOWER-BODY PUSH + UPPER-BODY PUSH

LOWER-BODY PULL + UPPER-BODY PULL

3 Rounds:

EXERCISE

REPS

EXERCISE

REPS

8 A2 PISTOL SQUAT

10 PER SIDE

A4 JUMP ROPE

200 SKIPS

3 Rounds:

A2 SINGLE-LEG CURL

10 PER SIDE

A4 TREADMILL SPRINT

100M

3 Rounds:

EXERCISE

REPS

B4 JUMPING SPLIT SQUAT

REPS

* B2 DUMBBELL CURL**

EXERCISE

10 1 MIN.

3 Rounds:

B2 CABLE TRICEPS KICKBACK**

10 PER SIDE

B4 POP SQUAT

3 Rounds: EXERCISE

EXERCISE

REPS

*** C2 CABLE CURL

FINISHER Perform 4 rounds with no rest: EXERCISE

JUMP ROPE FOR 1 MINUTE

C2 DUMBBELL OVERHEAD TRICEPS EXTENSION

FINISHER EXERCISE

*3-second negative, 1-second positive. **2-second negative, 2-second positive.

*3-second negative, 1-second positive. **2-second negative, 2-second positive. ***Hands elevated on either a box or a med ball.

MUSCLE & FITNESS / JUNE 2018

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

P OW E R E D BY

DB KICKBACK Hinge torso over so itâ&#x20AC;&#x2122;s facing the floor. Hold a dumbbell in one hand with other hand on knee. Flex triceps and kick the dumbbell back until elbow is locked out.

JUMPING SPLIT SQUAT

G R O O M I N G B Y N I C O L E Z U R AV L E F F

With dumbbells in both hands, step back into split-squat position. From there, jump up so both feet leave the floor. Land softly back in split-squat position.

PISTOL SQUAT Stand with feet shoulder-width apart and lift right leg off the floor. With arms out in front for balance, squat down on your left leg, keeping weight on heel. Pause at the bottom, then explode back up. Modeled by Team Allmax Athlete Pham Flexx

JUNE 2018 / MUSCLE & FITNESS

2018 RO C K H A R D C H A L L E NG E: PA RT 2 D AY 4

D AY 3

R O TAT I O N

LOWER-BODY PUSH + UPPER-BODY PUSH

3 Rounds: EXERCISE

REPS

3 Rounds: EXERCISE

A2 LYING DUMBBELL PULLOVER (PARTIAL + FULL)

REPS

10 A2 HANGING LEG RAISE*

3 Rounds:

3 Rounds: EXERCISE

REPS

EXERCISE

REPS

** B2 KNEELING ROTATING DUMBBELL PRESS

10 PER ARM

3 Rounds: EXERCISE

REPS

B2 ALTERNATING DUMBBELL CURL***

B4 LATERAL SKI LUNGE REACH

25 PER SIDE

3 Rounds: EXERCISE

C2 PLANK WITH SIDE HIP DIP

REPS

15 PER SIDE

FINISHER Treadmill sprints (at high speed) for 15 rounds: EXERCISE

C2 CABLE CURL

FINISHER Perform 5 rounds with no rest: EXERCISE

REST FOR 45 SECONDS 10 POP SQUATS

LAST CHANCE! Submissions to enter the RHC close on May 31. Go to muscleandfitness.com /rhc. Also, check out videos and other bonus content, presented by Allmax.

MUSCLE & FITNESS / JUNE 2018

*Holding 10 pounds between feet (weight plate or dumbbell). **3-second negative, 1-second positive. ***2-second negative, 1-second positive.

STANDING BARBELL MILITARY PRESS Hold a loaded barbell across your collarbone, feet shoulder-width apart. Brace your core and press the bar straight overhead, until arms are fully locked out. Lower the weight back down slowly.

P OW E R E D BY D AY 5

LOWER-BODY PULL + UPPER-BODY PULL 3 Rounds: EXERCISE

REPS

A2 SINGLE-LEG SWISS BALL LEG CURL

5 PER SIDE

3 Rounds: EXERCISE

REPS

* B2 DUMBBELL KICKBACK**

10 PER SIDE

3 Rounds: EXERCISE

ROTATING DB PRESS From kneeling position, hold a dumbbell in right hand, palm facing head. Press weight, slowly rotating your torso to the left until you feel abs contract. Reverse the move. Do 10 reps, then switch arms.

REPS

BICYCLE CRUNCH Lie on your back with legs off the floor and hands behind head. Crunch your abs to bring your right elbow to your left knee, keeping nonworking leg straight. Continue alternating knees and elbows.

C2 CABLE SINGLE-ARM ROPE TRICEPS PUSHDOWN

10 PER SIDE

FINISHER Perform 10 rounds on the rower: EXERCISE

REST FOR 30 SECONDS *2-second negative, 1-second positive. **Hold full extension at top of each rep for a full second. D AY S 6 & 7

REST

YOUR GO-TO PRE-WORKOUT Fight fatigue with this science-backed pre-workout supplement that’ll increase energy, focus, and pumps.

IMPACT IGNITER You’re going to feel worn down these next four weeks. A quality pre-workout like Impact Igniter by Allmax will give you an extra boost during hard training sessions. Now in Pineapple Mango.

JUNE 2018 / MUSCLE & FITNESS

THE LONG, STRANGE TRIP TO ICELAND > How a guy who hates to run or get dirty, wet,

or cold ended up running three Spartan Races in three countries in three months.

BY ZACK ZEIGLER, M&F EXECUTIVE EDITOR ///

MUSCLE & FITNESS

JUNE 2018

T R A I N & PA I N LOVE TO TRAIN. BUT, holy shit, do I loathe running— especially running long distance. I’m also not fond of being wet, hot, cold, hungry, dirty, or tired. So, no, before last summer I had zero interest in forking over $100 (or more) to crawl through mud under barbed wire; lug stumps, blocks, and rock-filled buckets up steep inclines; or inch my way up a slippery Icelandic mountainside amid a wintry mix of snow, sleet, and awfulness. That changed last July. I was on a call with a PR rep, fielding a pitch about covering the 2017 Spartan Race World Championship in Lake Tahoe, CA. I was zoning in and out, picking up bits like “Spartan Races are in more than 30 countries” and “more than 1 million people ran one in 2016.” Blah, blah, blah. I was about to pull out my go-to call killer—“Oh, man. I’m late for a meeting, let’s catch up soon!”—when I heard “debut events in Greece and Iceland.” I quasisarcastically blurted out, “How about you get Spartan to send me to run all three, and we’ll film it and make a video series out of it?” It must have sounded like I hadn’t just thought of the idea, because the conversation came to life. Over the next few weeks, we worked out the details, and then boom: In October, November, and December I’d take

on an 8.5-mile, 25-obstacle Spartan Super in Lake Tahoe, an 18-mile, 30-obstacle Spartan Beast in Sparta, Greece, and a 24-hour, nonstop, 50-plus-obstacle Spartan Ultra in Hveragerdi, Iceland. “Are you sure you want your third race to be an Ultra?” asked Jonathan Fine, Spartan’s global head of communications. “Not really, but that’s how it’s going to play out,” I replied, feigning confidence. On the whole, I was excited for the “Challenge Accepted: Spartan Race” project; it would force me to check off some New Year’s resolutions I’d spent eight months neglecting: Train for a specific goal, meet new people, wear more headbands. But it was already mid-September—a mere two weeks away from the 8.5-mile Lake Tahoe Super and just over three months from the 24-hour nonstop slog through some town in Iceland I’d never heard of. For superathletes like Steve Prefontaine or Steven Seagal, that might seem easy. But for a guy who hadn’t run two miles in the past eight months, each sounded like its own marathon—lined with obstacles and burpees, of course. However, as I’d soon learn, the added time spent prepping over the next 90 days would serve as a much-needed distraction from the turbulence I was about to hit outside the gym.

C H A L L E N G E AC C E P T E D

S PA R TA N R A C E MONTH

NOVEMBER

LOCATION

SPARTA, GREECE

MUSCLE & FITNESS / JUNE 2018

CHALLENGE

SPARTAN BEAST: 18 MILES AND 30 OBSTACLES

TWO WEEKS OUT Work and working out were my only escapes from stress and anxiety, so I was ﬁne with putting in overtime for both. In the gym, I had been training hard four to six days a week, mixing

O P E N E R : C O U RT E S Y O F S PA RTA N ( 2 )

Watch the videos at muscleandfitness.com /challengeaccepted.

PUMP THE BREAKS Days after getting the project greenlit—and on my second wedding anniversary, no less—my 69-year-old mother suffered a heart attack and underwent emergency open-heart surgery. (I know, how dare she, right?) Presurgery, Momma Z was wheelchair-bound, which meant rehab posed an even bigger challenge to her since she’d be prohibited from relying on upper-body strength for several weeks. Between logging hours at work, visiting with Mom at the hospital, making calls to nurses and doctors, attempting to be a semidecent husband, and trying to get race-ready, I could only dream about sleep, because getting any quality sack time was pure fantasy. And then about a week after my mom’s surgery, I received a call from then-M&F VP/editorial director— and my very close friend—Shawn Perine. For months, Shawn had felt under the weather—complaining of extreme fatigue, loss of appetite, tightness in his chest—and had spent the past month or so out of the oice due to his mystery illness. “It’s Stage 4 lung cancer,” he said. My jaw dropped, and my eyes welled up. All I could do was shake my head in disbelief. It just didn’t make sense. How could a guy who never smoked cigarettes—who’d cross the street if someone ahead of him was smoking!—rarely drank booze, and otherwise took immaculate care of his body develop lung cancer? He didn’t know the answer but assured me that “we’re going to do great things after I beat this.” And then he added, “By the way, how’s your mom?”

Clockwise from top left: Zack running stairs and prepping for the bucket carry; with the help of Spartan Pro Cassidy Watton, Zack knocks out burpee box overs at Epic Hybrid Training in New York City to practice getting up and over hurdles and walls; taking an unscheduled break during a workout; a view from the starting line at the 2017 Spartan Race World Championship in Lake Tahoe; tackling monkey bar traverses for grip strength; gutting out the sled pull during the 18-mile Beast in Greece; Zack tries to keep his lunch down during the bucket carry in Lake Tahoe.

Clockwise from top left: The column carry during the 18-mile Spartan Beast in Sparta, Greece, before the rain (left) and after (right); climbing up and over the eight-foot wall; getting through the inverted wall rung by rung; a competitor charges through the farmerâ&#x20AC;&#x2122;s carry at the 2017 Spartan Race World Championship in Lake Tahoe; Zack looking tired dragging the tire; ducking for cover during the log carry among the olive trees in Greece; Zack takes a breather after knocking out 30 burpees and then crossing the finish line in Lake Tahoe.

T R A I N & PA I N it up between solo lifts and group boot camps and weight-training circuits, and ripping out one or two Beachbody On Demand workouts for cardio or as a second workout. (If you think video-on-demand workouts are for wimps, you clearly haven’t done back-to-back T-25 or Max 30 workouts.) But that wasn’t WO R KO U T

WO R KO U T

AMRAP: 60 MINUTES EXERCISE

FARMER’S CARRY X 60 LBS X 40 YARDS ROPE CLIMB X 1

HIIT: 4 ROUNDS Directions: Work 30 seconds on, 15 seconds off. Do four rounds. EXERCISE

UPPER-BODY ROPE CLIMB KETTLEBELL SWING BURPEE BOX JUMP going to pave the way to Iceland. To help, the Spartan folks offered to hook me up with coach Cassidy Watton from Epic Hybrid Training in New York City, a gym that specializes in training OCR athletes. Cassidy, a Spartan Pro team member (aka Elite racer) with multiple OCR victories to her name, was also a Season 4 winner of CMT’s reality TV competition show Steve Austin’s Broken Skull Challenge. Her advice for the course: Conserve energy at the start, run down, not up, hills, and don’t rush the obstacles, because failing them would translate to a 30-burpee penalty. Her training advice: “Focus on HIIT, interval strength training, and long, slow, low-intensity aerobic exercise,” she said. “Center the HIIT workouts around grip and leg training—farmer’s carries, pullups, running stairs, weighted lunges, wall ball, and goblet squats. For the strength intervals, spend 45 minutes to an hour and 15 minutes doing an aerobic activity for ﬁve minutes— StairMaster, running stairs, power

ALTERNATING WRECK BAG TO SHOULDER X 15

*Round 1: Run stairs carrying a 60-lb Wreck Bag. Round 2: Omit the block run and carry two 50-lb Wreck Bags down and up the stairs. Round 3: Run stairs without weights. **Substitute for a spear throw.

hiking on a treadmill set to a steep incline—following 40 seconds to 1 minute on, 20 to 30 seconds off protocol, and then doing five reps of deadlifts, kettlebell swings, or towel pullups.” I tried to negotiate out of the tedious low-intensity work (can you blame me?), but no dice. It was necessary to get used to being on my feet for hours at a time, she said. “Switch every 30 minutes between the bike, jogging, the StairMaster, and running stairs for a few hours to make it less boring,” she suggested. (Spoiler: Doing that didn’t crank up the fun level to 11.) My first HIIT circuit (see chart at left) at Epic was an epic ego bruiser. The workout lasted less than 20 minutes but left me gassed and with scorched forearms. But each move had purpose, Cassidy said. The jumping muscle-ups simulated getting up and over hurdles and walls; the upper-body rope climb (your feet stay planted as you lower your shoulders to the floor and then pull yourself upright) was forearm/ grip torture. And the Wreck Bag, kettlebell, monkey bars, and burpee box jumps were meant to tax the lower body and get me used to the overall suckiness and exhaustion I’d

experience toward the end of a race. The next week, Cassidy ran me through an hour-long AMRAP (as many rounds as possible) workout (see left) to test my endurance. I didn’t pass. I had hoped to complete three rounds but hit the hour mark just after Round 2. Cassidy blamed my horrible pacing, explaining that I needed to find a rhythm instead of going balls to the wall at the start only to crash midround. Course-specific training included reps on the traverse wall (climb across a wall using only small handholds and footholds) and a rope climb; the ball toss was a substitute for a spear throw, a Spartan Race staple where racers attempt to launch a spear into a giant haystack from 15 to 20 feet away. Outside Epic, I continued with my group classes and doubled up with solo sessions when I had the energy, sometimes following Cassidy’s timing protocols, or doing five to 10 Tabatas (20 seconds on, 10 seconds off for eight rounds) or sets made up of two-minute intervals. Regarding exercise selection, I envisioned movements I’d use on the course—pulling myself up, lunging, squatting, stepping up, crawling, jumping, and hanging—and worked them into my routines. And yeah, I even ran, both outside and on the treadmill. I’d often end a session with 30 to 75 burpees, because, well, I might as well get used to doing them, right? FEELING SUPER-ISH The 2017 Spartan Race World Championship was held in North Lake Tahoe at Squaw Valley Ski Resort in Olympic Valley, CA. The popular winter getaway, located 42 miles from Reno, NV, was also home to the 1960 Winter Olympics. My race was on Sunday, a day after the Elite races that paid out a total purse of $100,000 in cash and prizes to winners. (All non-Elite racers who finish get medals.) I arrived on JUNE 2018 / MUSCLE & FITNESS

T R A I N & PA I N piper standing nearby blasted highpitched bagpipey noises that made me feel as though my goddamn head was going to explode. I rested the bucket on my knee, fought the urge to vomit, took a few deep breaths, and gutted it out. From that point forward, with about half of the race to go, I moved significantly slower. But I listened to Cassidy and took my time on the obstacles and managed to cruise through the monkey bars, plate drag, sandbag carry, and sandbag hoist. My spear throw, on the other hand, hit the haystack and then bounced to the ground. It was my first botched obstacle. That first set of 30 burpees felt like 300.

AN ICY RECEPTION: Racers in Iceland saw a wintry mix all day and experienced only a few hours of daylight.

Friday with the M&F production crew, and from the time we landed until I turned in on Saturday night, we hustled to collect content— interviews with the Elite winners, Spartan Race founder Joe De Sena, wounded warriors, etc. We got as much footage as possible because we hadn’t ﬁgured out what the series was going to be about. I tried calling Mom at least 15 times throughout the day on Saturday; no answer. The nurses’ station said she was sleeping but also very disoriented. That didn’t quell my angst. Shawn and I traded texts. He was in constant pain, he wrote. I sent him photos from the course. He sent back a thumbs-up emoji and wished me luck. I turned in early on Saturday night but spent hours staring at the ceiling, thinking, killing time on my phone, and watching the clock. At

MUSCLE & FITNESS / JUNE 2018

FINISHING (NOT SO) STRONG Along the homestretch I climbed walls, ropes, and cargo nets, flipped a 400-pound tire, hoisted more sandbags, and survived a true grip annihilator—the Twister, a freespinning pole with hand grips that spin as you make your way across. Dehydrated, cramping, and cranky, I could see the last obstacle and finish line in sight. All that stood between me and glory was a rig fixed with rings, ropes, and monkey bars. I hopped up, grabbed a ring with my right hand, swung forward, and...fell. After 30 more slow, painful burpees, I jogged across the finish line. My body was sore head to toe, but I finished. Also, I had a lot of fun. So goal one had been achieved. I chugged a beer (OK, two) and tried to enjoy the victory. But with a month to go before 18 miles, and my mom’s and friend’s well-being up in the air, celebrating was tough to do.

NEXT ISSUE: THE 18-MILE BEAST The Beast in Sparta, Greece, pushes Zack and the M&F crew to the brink.

C O U RT E S Y O F S PA RTA N

THAT FIRST SET OF 30 BURPEES FELT LIKE 300.

5 a.m. I gave up trying to sleep and spent the next hour or so pounding coffee before getting dressed and heading to the starting line at the base of the mountain. My heat was scheduled to start around 7 a.m. The sun had yet to peek over the mountain, and the temperature hovered in the low 30s. My hands and feet were blocks of ice. In a desperate attempt to get warm, I ignored Cassidy’s “pace yourself ” advice and was shot out of a canon at the start. Between my idiocy and the change in elevation— from 6,000 feet at the start to nearly 8,000 feet at various points along the route—my legs were jelly and my chest was a ball of ﬁre. And I hadn’t hit any obstacles yet. The upside: At least my body had warmed up. Once the terrain evened out, I walked a bit until I felt reenergized. I hopped over hurdles, dove under wooden scaffoldings, and traversed across walls. I felt nimble and adroit, until I came to the bucket carry. I had to bear-hug a bucket ﬁlled with 80 pounds of rocks and carry it up and down slopes for 200 meters, which felt like a fucking eternity. At the halfway mark, everything went south: My heart raced, my muscles were fried, and dizziness set in. Worse yet, a bag-

TEX-MEX FAJITAS (SHOWN ON PAGE 98)

QUICK TIP

EAT

TO GET

Who says you > canâ&#x20AC;&#x2122;t chow down like a king and still get ripped? Use this ultimate cutting meal plan to lean down in four weeks or less. ERRY /// APHS BY KLUTCH

E AT TO GE T SH R E DDE D S YOUR BODY READY FOR the beach? If your answer is “no”—or “not quite,” or “almost”... or anything other than, “Dude, the beach isn’t ready for my body”—then you’re probably searching for a way to lean down over the next month. In that case, good news: We’ve discovered a brand-new cutting meal plan, designed by a former champion bodybuilder, that delivers on both taste and nutrition. This foolproof cutting plan is part of the new book The Bodybuilder’s Kitchen. It was written by Erin Stern, who, as a two-time Ms. Figure Olympia, knows more about fueling fit bodies than practically anyone. All the recipes and tips on the following pages are borrowed from The Bodybuilder’s Kitchen (with permission, of course), and

frankly, it’s one of the finest attack plans for safely shedding pounds that we’ve ever seen. So if you want to strut proudly and sveltely on the beach in a few weeks (or anywhere else), read on. CUTTING 101 As Stern lays out in the book, the goal of a cutting phase is to trim the body of excess fat while retaining muscle. This is achieved primarily in the kitchen through careful macronutrient manipulation. Essentially, you want to keep protein intake high and to strategically plan carbohydrate-rich meals around the times when you’re most active. This way, you’ll have the energy you need to train hard, and you’ll still have the nutrients needed to replenish fuel stores in muscles for recovery. You’ll be running a

T H E C U T T I N G M E A L P L A N //

S A M P L E T H R E E - DAY P L A N

DAY 1

DAY 2

DAY 3

SNACK

Greek Yogurt Hummus

Grilled Balsamic Watermelon and Cheese

Baked Cheeseburger Bites

SNACK

Carrot Cake Shake

No-Bake Cocoa and Oats Bars

slight caloric deficit to encourage fat loss, which will reveal your muscle. Overall, macro ratios average 20% fats, 40% carbs, and 40% protein. Like so:

40% PROTEIN 40% CARBS

20% FAT W H AT T O E X PE C T First, don’t cut for more than one or two months—if you do, problems like yo-yo dieting, a decreased metabolic rate, and muscle loss can occur. On the plus side, reducing caloric intake should create noticeable physique changes within a couple of weeks. You’ll face two main challenges in a cutting phase: increased hunger and a possible decrease in metabolism. You can combat these issues by eating more lean protein and vegetables, as they’re harder for your body to convert into fat, and protein has a satiating effect. Also, fill a smaller plate with colorful foods. We eat with our eyes, so you’ll be more eager to dig in, and the small plate will trick your brain. Lastly, never starve yourself lean. Stick with the plan, and the results will roll in.

THE FORMULA FOR CUTTING CALORIES

1,401

1,364

1,336

CARBS

126g

156g

118g

MUSCLE & FITNESS / JUNE 2018

SNACK: Fats, protein SNACK: Carbs, protein

Food and prop styling by Susan Ottaviano

ELVIS SHAKE S E RVE S 1

Channel the King—except here the King has a six-pack and trains five days a week— with this delicious shake. Powdered peanut butter and banana will rock your taste buds without racking up the calories. ½ medium banana ¼ cup powdered peanut butter 1 cup unsweetened almond milk ¼ cup vanilla whey protein powder ½ tsp vanilla extract ½ tsp powdered stevia 1 cup crushed ice 1. Combine all ingredients in a blender. Blend on low for 30 seconds. 2. Scrape the sides of the blender with a rubber spatula. Blend on high for 30 seconds to 1 minute, or until the ice is crushed and the shake is smooth and creamy. Transfer to a glass and serve immediately.

THE MACROS

260

34g

CALORIES

PROTEIN

23g

5g FAT

QUICK TIP

SHOPPING LStock I S upT on these items at the grocery store when you’re leaning down.

S TA R C H E S

Old-fashioned oats, prerinsed quinoa, basmati rice, brown rice, sweet potatoes, russet potatoes, chickpeas, pumpkin puree (not pumpkin pie filling), black beans

PROTEINS

Large eggs, liquid egg whites, Greek yogurt, 1% cottage cheese, a whole chicken, 99% lean ground turkey, medium shrimp, lean ground beef, tilapia and cod fillets, pork tenderloin, cans of tuna, boneless, skinless chicken breasts

FRUITS AND VEGGIES

Navel oranges, white onions, broccoli, fresh baby spinach, chopped kale, frozen riced cauliflower, fresh cauliflower, cabbage, acorn squash, watermelon, cantaloupe, avocados, apples, zucchini, yellow squash, beefsteak tomatoes

OTHER

Coconut oil, whey protein powder, powdered stevia, unflavored almond milk, almond flour, powdered peanut butter, low-sodium chicken broth, natural almond butter, unsweetened cocoa powder, jarred minced garlic

JUNE 2018 / MUSCLE & FITNESS

E AT TO G E T SH R E DDE D

TEX-MEX FAJITAS (SHOWN ON PAGE 94) S E RVE S 4

These fajitas are protein-packed and feature skirt steak, meaty mushrooms, and sweet onions. Lime juice helps tenderize the steak, and the fajita seasoning adds just the right amount of spice. Ready in about 30 minutes, these are perfect for a healthy weeknight meal. 2 tsp chili powder 1 ½ tsp ground cumin 1 tsp ground paprika ½ tsp ground coriander 1 tsp salt ½ tsp ground black pepper 1 lb skirt steak, cut against the grain into ¼-inch slices 1 cup sliced portobello mushrooms, sliced into ½-inch strips 1 medium red onion, sliced into 1-inch wedges ¼ cup lime juice 8 (6 inch) corn tortillas ½ cup salsa ¼ cup chopped fresh cilantro 1. Preheat oven to 400°F. Line a large baking sheet with aluminum foil. 2. In a small bowl, make the seasoning mix by combining chili powder, cumin, paprika, coriander, salt, and black pepper. 3. In a large bowl, combine steak, mushrooms, onions, lime juice, and seasoning mix. 4. Place steak mixture on baking sheet and bake for 20 minutes. During the final 5 minutes of baking time, wrap tortillas in foil and place in oven to warm. 5. Transfer tortillas to serving plates. Divide steak mixture among tortillas and top with salsa and cilantro.

THE MACROS

300

28g

26g

CALORIES

PROTEIN

CARBS

FAT

MUSCLE & FITNESS / JUNE 2018

QUICK TIP

T H E U LT I M AT E L O W - C A L F E A S T tures lightly seasoned cod and a tart and citrusy llo salsa. Complementing this meaty fish are hearty toes and spiced-up sweet potatoes—two pre-workout at aid recovery.

BROILED COD WITH CHARRED TOMATILLO SALSA S E RVE S 2

ms and husks s and seeds n resh cilantro

zen)

a small il and pan.

ROSEMARY BEEFSTEAK TOMATOES S E RVE S 4

is epare inutes.

Place pan on top oven rack. Broil until charred, about 6 to 8 minutes, flipping tomatillos and chilies halfway through. 2. Add tomatillos, chilies, onion, cilantro, lime juice, and ½ tsp salt to a blender. Pulse in 10-second intervals until mixture is smooth. Set aside. 3. Spray small baking pan with nonstick cooking spray. Place cod in pan, season with garlic powder, the remaining ½ tsp salt, and pepper. Broil for 3 to 4 minutes per side, until fish is lightly browned. 4. Transfer cod to a serving platter and spoon the salsa over top.

COCONUT CAYENNE SMASHED SWEET POTATOES S E RVE S 6

2 lbs sweet potatoes, washed and ends trimmed ½ cup light coconut milk 2 tsp ground cinnamon ½ tsp ground cayenne pepper

eeds

ary, epper. oes tes

Want more muscle-building, fat-burning recipes and tips like these? Pick up The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.

1. Preheat oven to 400°F. Pierce sweet potatoes with fork and individually wrap in aluminum foil. Place on oven rack and bake for 1 hour, flipping halfway through. 2. Remove potatoes from oven and cool for 20 minutes. Then remove foil and peel the skin from the potatoes. 3. In a large bowl, combine sweet potatoes, coconut milk, cinnamon, and cayenne pepper. Mash with fork until smooth and lump-free.

THE MACROS

302

29g

41g

CALORIES

PROTEIN

CARBS

FAT

JUNE 2018 / MUSCLE & FITNESS

ONE-TOOL WORKOUT:

DUMBBELL > Grab a weight and pick one of two workouts to boost

functional strength, build muscle, and burn calories. Both in 30 minutes or less. BY JOE WUEBBEN ///

PHOTOGRAPHS BY STEVE SMITH

F YOU ’ VE G OT A D UMBBE LL , even just a rusty old 25-pounder without a match, you’ve got a gym. That’s because building muscle and getting crazy fit isn’t about a vast array of modern equipment. It’s about desire. How badly do you want it? Enough to do an entire workout with nothing more than a single dumbbell? If the answer is yes (as it should be), then Jim Ryno, a personal trainer and the owner of Iron House Gym in Alpine, NJ (iron-house.co), has two down-and-dirty workouts for you to try. Even better? One lasts 30 minutes and the other lasts 15. (We’re assuming you’re as pressed for time as you are for fitness equipment.) The routines may run short, but they go long on gains. “Being limited to only one dumbbell can actually be a blessing in disguise,” Ryno says. “It’s a great excuse to

work on unilateral training and asymmetric loads to help fix muscle imbalances and improve core stabilization. Most of the exercises in the two workouts train one side at a time, which is great for functional strength.” Collectively, the workouts incorporate compound bodybuilding-style movements to spark muscle gains, power movements like snatches to enhance explosiveness, and isolation moves for the biceps, triceps, and abs to address the finer points of the physique. “There are also some nice combo moves in there like squats to shoulder presses,” Ryno says. “These will enhance your overall conditioning and core strength.” All of this can be achieved in 30 minutes or less with nothing more than a moderately weighted dumbbell and some open floor space at home. And by home, we mean your gym. JUNE 2018 / MUSCLE & FITNESS

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DUMBBELL WORKOUTS

The following workouts can be performed with any size dumbbell, though Ryno programmed the workouts with a moderate weight in mind—20 to 40 pounds. Choose a weight that corresponds to your current strength level and that allows you to execute all movements with the proper form. Begin each workout with a brief dynamic warmup that hits your entire body.

30-MINUTE WORKOUT DIRECTIONS: Set a timer for 30 minutes and do as many rounds as possible (AMRAP) of the below circuit in that time. Rest only as needed. 30-MINUTE

DUMBBELL WORKOUT EXERCISE

ONE-ARM FLOOR CHEST FLYE

REPS

8 PER SIDE

SUMO SQUAT TO UPRIGHT ROW

WEIGHTED CRUNCH

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ONE-ARM SQUAT TO SHOULDER PRESS

ONE-ARM FLOOR CHEST FLYE

Hold the dumbbell just over your shoulder as you perform the squat and go right into an overhead press at the top. This can be performed as one fluid movement, but keep the motion under control with your core tight throughout to save your lower back.

Touch the back of your upper arm to the floor on every rep without letting it rest at the bottom. Maintain a slight bend in the elbow and keep the motion slow and controlled as you raise the dumbbell until it’s directly above your shoulder, arm straight.

Shot on location at Metro Fitness North, Worthington Woods, OH

G R O O M I N G B Y K E L LY L A N E F O R Z E N O B I A

TURKISH GETUP The Turkish getup is a multipart move composed of these steps: (1) From lying down, press the dumbbell straight up with one arm; (2) lift your torso off the floor to sit up; (3) lift your butt off the floor so that your arms form a straight vertical line, nonworking hand on the floor; (4) pull the nonworking-side leg

underneath you and kneel on it, then lift your hand off the floor and bring your torso upright so youâ&#x20AC;&#x2122;re on one knee facing forward in a lunge position; (5) stand up from there to fully upright, dumbbell overhead. Reverse the motion to return to the floor. Repeat on the opposite side. JUNE 2018 / MUSCLE & FITNESS

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SUMO SQUAT TO UPRIGHT ROW Hold one end of the dumbbell with both hands, palms facing you. Keep your feet spread wide and toes pointed outward on both the sumo and upright row portions. The range of motion should be dumbbell touching the floor at the bottom, up to chin level at the top.

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ONE-ARM PLANK TO ROW From a plank position with one hand on the floor and the other on the handle of the dumbbell (palm facing inward), pull the dumbbell straight up to your side and slowly lower it back down. Keep your chest facing the floor throughoutâ&#x20AC;&#x201D;donâ&#x20AC;&#x2122;t twist the torso at the top.

WEIGHTED CRUNCH Hold the dumbbell with both hands in front of your chest as you crunch up and lower back down. Want to make it more challenging? Hold the dumbbell overhead with arms extended.

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15-MINUTE WORKOUT DIRECTIONS: For each exercise, complete as many reps as you can in 60 seconds, resting 15 to 20 seconds between exercises. Complete two rounds of the workout, which, with a short warmup, will take about 15 minutes. If you have more time, complete a third round. 15-MINUTE

DUMBBELL WORKOUT EXERCISE

TIME

ALTERNATING SNATCH

60 SEC.

ONE-ARM ROMANIAN DEADLIFT

60 SEC.

OVERHEAD TWO-ARM TRICEPS EXTENSION Hold the dumbbell in both hands with fingers overlapping, elbows tucked in at 45 degrees. Press the dumbbell from behind your head up to full arm extension. Try to keep your knees slightly bent during the set to protect your lower back.

LESS IS MORE

Being limited to one dumbbell is a great excuse to work on unilateral training to fix muscle imbalances and improve core strength. 106

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TWO-ARM UPWARD CHOP

ONE-ARM ROMANIAN DEADLIFT

Hold the dumbbell in both hands, arms extended downward and to one side, torso slightly twisted. Rotate your trunk the opposite direction to pull the weight up diagonally so that your arms are extended above you and to the side at the top. Reverse the motion and repeat for reps. Halfway through the set, switch sides.

Keep the dumbbell in the same hand, then switch hands halfway through the set. Even though youâ&#x20AC;&#x2122;re doing this exercise for time, keep your form strict and donâ&#x20AC;&#x2122;t let your lower back round at any point. For more of a challenge, lift one leg behind you, switching legs each rep.

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GOBLET SQUAT Hold one end of the dumbbell in both hands and keep it directly underneath your chin. As you squat up and down, keep your core tight and torso upright. Hit at least parallel to the floor with your thighs on every rep.

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WARMUP

HOW IT WORKS: Do this workout twice per week. You’ll need a set of light, medium, and heavy kettlebells. Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and then finish with five to 10 minutes of stretching and foam rolling. 110

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CIRCUIT 1 (LOWER BODY)

CIRCUIT 2 (UPPER BODY)

CIRCUIT 3 (LOWER BODY)

SNAPSHOT

BIRTH DATE: July 15, 1982 HEIGHT: 5'3" WEIGHT: 122 lbs RESIDENCE: Playa del Rey, CA INSTAGRAM: @jerichomcmatthews TWITTER: @jerichomcduffie

GOBLET SQUAT WORKS: QUADS

Stand with feet wider than hip-distance apart (toes turned out slightly), holding a heavy kettlebell just in front of chest, elbows close to body. Descend into a deep squat, tracking elbows over thighs and keeping chest up and back straight. Pause for one second at bottom, then press through heels to come back up.

KETTLEBELL SWING

WORKS: GLUTES, HAMSTRINGS

WORKS: SHOULDERS, CHEST, BACK, CORE, GLUTES, HAMSTRINGS

Stand holding a heavy kettlebell in left hand in front of left thigh, right arm out to side. Hinging forward, extend left leg behind you as you lower kettlebell to the floor until upper body is parallel to floor. Release the handle, then pick the weight back up and return to standing position.

Stand with feet shoulder-width apart, knees slightly bent. Grab a heavy kettlebell with both hands. Hinge forward and hike kettlebell back between legs. Extend hips to drive weight to chin height. Allow the weight to naturally swing back between legs as you bend hips and knees slightly.

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S H O T O N L O C AT I O N AT B OX N B U R N, S A N TA M O N I C A , C A

ALTERNATING SINGLE-LEG DEADLIFT

KETTLEBELL WINDMILL WORKS: SHOULDERS, CORE

HAIR & MAKEUP BY HELENA KALOGNOMOS

Holding a light to medium-weight kettlebell in right hand, stand with feet shoulder-width apart and angle left foot out 90 degrees, keeping right foot facing straight ahead. Press weight overhead while hinging to left side, palm facing forward while gazing up at the weight. Pause for one second, then reverse back to start and repeat. Do all the reps on this side, then switch sides and repeat.

PUSHUP TO RENEGADE ROW WORKS: CHEST, BACK, ARMS, CORE

Place a pair of light to mediumweight kettlebells on the floor shoulderdistance apart. Get into a full pushup position, holding handles of kettlebells while your legs are extended behind you in a wide stance. Lower into a pushup, bringing chest

toward floor while keeping elbows close to body, core tight, and head in line with spine. Extend arms to return to start. Draw left elbow toward ribs, keeping weight close to body. Lower weight back to floor and repeat on right side. Thatâ&#x20AC;&#x2122;s 1 rep. JUNE 2018 / MUSCLE & FITNESS

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K E T T L E B E L L WOR KOU T

ALTERNATING SIDE LUNGE WORKS: GLUTES, OUTER THIGHS

Stand with feet hip-distance apart, holding a mediumweight kettlebell with both hands. Step right foot out to right side, bending right knee 90 degrees while pushing glutes behind you, keeping left leg straight and weight in center of body. Push through right heel to return to start and repeat, this time stepping to left side.

GUNSLINGER REVERSE LUNGE WORKS: BICEPS, GLUTES, QUADS

Stand with feet hip-distance apart, holding a light to medium-weight kettlebell in each hand. Bend your arms 90 degrees so the bottom of the kettlebells are facing forward. Step back into a reverse lunge, keeping your arms bent and elbows close to your sides. Step back to start and repeat, this time stepping back with opposite leg. 114

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ALTERNATING SINGLE-ARM DEADLIFT WORKS: GLUTES, HAMSTRINGS

Stand on weight plates with feet shoulder-width apart, knees slightly bent. Now grab a heavy kettlebell sitting between your legs. Keeping core tight, push through legs to stand up, squeezing glutes at the top. Hinge at your hips to lower kettlebell to floor. Repeat the exercise, this time grasping handle with other hand. Continue alternating sides each rep.

PASS-THROUGH LUNGE WORKS: GLUTES, QUADS

Stand behind stacked weight plates, holding a medium-weight kettlebell in left hand. Lunge forward with right leg, stepping onto plates, passing kettlebell under right thigh into right hand. Step back with right leg to start and repeat, this time lunging with left leg and passing the kettlebell under left thigh into left hand. Repeat, alternating sides. JUNE 2018 / MUSCLE & FITNESS

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LETâ&#x20AC;&#x2122;S TALK ABOUT

STEROIDS > and other performance-enhancing drugs have been BY MICHAEL WEINREB

T’S BEEN NEARLY 30 YEARS SINCE CONGRESS PASSED the Anabolic Steroids Control Act, rendering testosterone and other substances illegal. In many ways, thanks to the internet and the black market, the use of PEDs is as prevalent as ever in nearly every sport in America—though the bodybuilding community is often targeted, fairly or unfairly, as the epicenter of steroid culture. While there are obvious dangers to abusing steroids, there is also rampant misinformation about their effects. To clear up the confusion, we set out to have honest conversations with experts in the field to give you a sense of what you should know.

THE FORMER COMPETITOR

P R E V I O U S PAG E : A R T WAG N E R / G E T T Y I M AG E S . T H I S PAG E : K E V I N H O R T O N

Fakhri Mubarak OCCUPATION:

LOCATION:

IFBB pro and contest-prep specialist

New York City

At 16, I started training with weights, and I trained naturally until I was 26. By the time I was 20 or 21, I was helping my friends get ready for shows, because I had more knowledge than most people did. This was the early ’90s, and there was no internet. We didn’t have these commercial gyms—you only had hardcore gyms. You almost had to be in the fraternity, you know? I was a young kid who busted his ass. I wasn’t a pretty boy. One Friday night—the gym closes at 10—I was training, and the staffers were like, “You can stay if you want.” All the little guys were leaving. And this guy hands me a bottle of Anadrol 50, which is a mass-building drug—a very strong oral steroid. “How much for the bottle?” I ask. “$250,” he tells me. I say, “How much is this shit at GNC?” They laughed. June 2000 was the ﬁrst time I touched anything. Very basic stuff—500 milligrams of testosterone, 400 of EQ [Equipoise], 50 of Anavar, and 40 of clenbuterol. In one month, I gained about 28 pounds. I was 5'5", 200 pounds before that, and people were like, “He’s taking.” Then I went to the beach for the Fourth of July that year, and everybody was like, “Holy shit, you were natural.” So I decided to do a show that November. I added a couple of more things, like 50 milligrams of Winstrol to dry out, and 400 milligrams of tren (trenbolone) for more mass. I ﬁnished third in the open, won the novice overall,

and people were like, “You have a lot of potential.” Then I went to Nationals in 2001 to watch. I thought, “You know what? I think I can go pro.” So I ran the same cycle. At the 2003 Nationals, I took fourth. I added Arimedex and Proviron, both to ﬁght estrogen, and kicked my testosterone up to 750. I was up to 230 to 240 pounds but dropped down to light-heavyweight. I won the overall. Back then, I got my blood work checked every four to six months. Eighteen years later, I’m still cycling, and I won’t go more than six months without getting my blood checked. If my liver enzymes are too high, if my kidneys are off, I know I’ve got to come down. Every ﬁve months, I’ll take 40 days off. But I know 10 people who have had kidney failure and seen a lot of people die. There’s no direct link to a death by steroids. But if you have a predisposition to something, then, yes, steroids increase the risk factors. Doctors will blame steroids for everything if you’re a bodybuilder. But everybody should see a doctor. And if you lie to a doctor, you’re a fool. I tell clients, “This is your decision. I’m not gonna push anything on you. Whatever you want to take, research it.” We’ll run their blood work. Do complete hormonal and metabolic panels. Often, you can see when someone is abusing steroids. [Common symptoms include distended gut, back acne, and “bitch tits,” aka gynecomastia. —Ed.] Unfortunately, for most bodybuilders, steroid use is a real addiction. Even when the doctor tells you something is wrong, you don’t feel pain and you feel good. So you keep going. You’re used to people looking at you in a certain way. You’re used to buying triple-XL T-shirts, you know? I haven’t competed in a long time, and people still look at me and say, “Holy shit, you’re fucking huge.” JUNE 2018 / MUSCLE & FITNESS

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ST E ROI DS

THE STEROID LAWYER

Rick Collins OCCUPATION:

LOCATION:

Attorney specializing in the bodybuilding and fitness industries

Long Island, NY

MUSCLE & FITNESS / JUNE 2018

basements. You slap on a label and sell it over the internet, on various websites or sometimes even on social media. That’s the market as it exists today. The quality control is more open to question. We went from regulated, FDA-approved products to unregulated, blackmarket products, which may contain little or none of the active ingredients. Or they may be contaminated. The other thing it did was drive doctors and pharmacists out of the equation. It had a chilling effect on doctors being involved in any capacity, and it had a chilling effect on the users wanting to tell their doctors. I represent athletes who are accused of using steroids in violation of their sport’s rules. But the vast majority of my cases are of a criminal nature, involving people either possessing or traicking steroids, folks who are otherwise very law-abiding people. In my experience, 80% of the users are people who aren’t involved in any sort of competition. Basically, guys who want to look better on the beach. It’s a cosmetic motivation. The controlled-substance status has, ironically, increased the dangers that are associated with use. The law was motivated primarily because of athletic cheating. But people are using them much more in the way people opt to get cosmetic surgery or breast implants or Botox. We live in a society that is very appearance-driven. I think you’d have a safer environment for those seeking to use anabolic steroids if the doctors and pharmacists and legitimate drug companies were brought in to replace the underground labs and black-market dealers. Every drug has risks. Thinking that anabolic steroids can’t hurt you—that’s false, obviously. But many of the issues involve supervision and monitoring. The difference between a medicine and poison is the dose.

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What’s interesting is that back in the 1980s, anabolic steroids were not controlled substances. In 1990 the law changed in the aftermath of the Ben Johnson doping scandal at the 1988 Olympics. (Johnson, a sprinter, tested positive for the steroid stanozolol.) They became controlled in the same way drugs of abuse and narcotics are. That decreased the production and manufacture of FDA-approved anabolic steroids, and if you have a lower level of supply but demand remains the same, what happens? Alternative sources appear. You had an influx of veterinary steroids and foreign steroids from Mexico and other countries. Then 9/11 happens, and you have a higher level of scrutiny over incoming packages to the United States—so these finished products get flagged by customs. Then you have what’s marketed today, which is the importation of powders—mostly from China—that are manufactured into liquids and pills by underground chemists in their own kitchens and

Every single man who’s been using steroids for years comes to me dysfunctional and depleted of testosterone.

THE STEROID DOCTOR

Thomas O’Connor, P E T E R DA Z E L E Y/ G E T T Y I M AG E S ; C O U RT E S Y O F D R . T H O M A S O ’C O N N O R

M.D. OCCUPATION:

LOCATION:

“The Anabolic Doc”

Bloomﬁeld, CT

I’ve been an internist since 2005, and I’m a powerlifter who benched more than 500 pounds in competition. I started writing and posing for some magazines, and strongmen and powerlifters started coming to me. They trusted me. Look, if you’re a Major League Baseball player and you’re using steroids, you’d better deal with your lawyer. But if you’re a common man and you’re using steroids? They’re incredibly powerful agents. You have to be humble. I don’t give a blessing on steroids. Some doctors care for heroin users or others who are suffering. Men are coming to me—they’ve been on for a week, or two months, or 30 years. Every single man who’s been using steroids for years comes to me dysfunctional and depleted of testosterone. I’m always respectful. I walk a ﬁne line of, “You did steroids, now your body’s damaged. Here’s what I can do and what I

can’t.” These guys have depleted brains and testicles. They have heart disease and kidney disease. They’re buying the stuff on the internet. It’s called broscience— the clandestine term for this nonscience. People are always modifying the agents. A lot of guys think they know what they’re doing, and some of them are actually really smart. It’s a dopamine high. It’s 100% addictive. There are three doors: Door No. 1, stop everything. Door No. 2, let me help you with evidence-based weaning, or post-cycle therapy. Door No. 3 is to transition to more stabilizing agents, watch the heart, take care of fertility. I’m really a methadone clinic for steroid users. I’ve wrecked many ﬂedgling bodybuilders’ careers. I get men who’ve never done one steroid, and I beg them not to do it. You’re gonna destroy your body. I scare the shit out of them. And for most men who don’t have body dysmorphia, they hug me. I show them their family history of disease. We’re in trouble. Steroids need to be studied. We need to get doctors to open up and see. I’m overloaded now with doctors calling me. I’ve put my balls out enough to say, “I’ll take care of you if you’re suffering.” And if you read my website (metabolicdoc.com), you know I’m against steroids, because they damage people. JUNE 2018 / MUSCLE & FITNESS

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ST E ROI DS

THE COMPETITION COACH

Justin Dees OCCUPATION:

LOCATION:

Exercise physiologist and bodybuilding coach/ competitor

Salt Lake City, UT

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Most people take way too much. They think more drugs equals more results. It doesn’t. disease. They all take them, but you don’t have any studies. Most of the pros I know are smart. They use them as a tool to be successful. The gym-rat guys are the ones who abuse them. They don’t

have the genetics or the work ethic. You have to understand that you could respond negatively to those compounds. People talk about going to the dark side, but I think it’s really stepping into the unknown.

G E T T Y I M AG E S ; C O U RT E S Y O F J U S T I N D E E S

I think it’s ironic that it’s such a taboo thing, given that a lot of men are on it for anti-aging. They have these euphemisms now—they call it Low T. People are like, “Oh, yeah, but that’s not steroids.” I’m like, “No, that’s exactly what it is.” I competed natural. I wanted to see how far I could take my body without them. I don’t think young men should take anabolic steroids. Not teenagers or men in their 20s. By the time I was 33, I owned three supplement stores. I’d taken prohormones before, so I wanted to see where my testosterone was. I felt like it was low. I wasn’t sleeping good. My libido was lower. The doctor says, “Your testosterone’s like a 70-year-old man.” He gave me 3cc’s of testosterone. First time I’ve ever had a shot in my life. I became kind of a research project for this doctor. Ever since then, I’ve been on them. I honestly think most people take way too much. They have just enough knowledge to be dangerous. They think more drugs equals more results. It doesn’t. More drugs equals more side effects. HGH is a really good example. I use 3 IUs (international units). Any more than that, and you don’t get greater beneﬁts, but a lot more side effects, like visceral fat and stomach distension. Unfortunately, nobody is going to do research on bodybuilders and steroids because it’s not to cure

THE STEROID RESEARCHER

Victoria Felkar OCCUPATION:

LOCATION:

Ph.D. student, University of British Columbia

Vancouver, Canada

I got started in the bodybuilding industry when I was about 15 years old. I’m currently working on my doctorate about women and steroids. There’s just a complete dearth of research and understanding in this area. I’ve worked with women on the Olympia stage, and I’ve worked with women who don’t even compete but—pardon my French—fuck themselves up. A lot of times, women are already on steroids because they’re on birth control, and birth control is a steroid. They go off it, their androgens can skyrocket naturally, and then they hop on gear and they’ve just opened themselves up to this whole cascade of hell. From a female perspective, there have been maybe eight to 11 studies on this, ever. And none of them used really good methods. We don’t know how many women are using. But just anecdotally, I think it’s skyrocketed in the past three to ﬁve years. The bikini division has changed the

game. Muscularity is now OK for women. You’ve got women going into menopause in their early 20s, no longer able to have children. For women, their menstrual history and reproductive health are so important. And it’s sad because anabolics aren’t bad. They’re not the devil.

We don’t know how many women are using, but I think it’s skyrocketed in the past five years.

ROMMEL RAMIREZ; PER BERNAL

There’s a huge myth and mystique that surrounds them. They’ve become villainized. My advice: Know your body. Some women think certain ones are OK to take because of the anabolic-toandrogenic ratio. But that ratio is based off studies on male rats. You’re taking an androgen, what did you expect? You didn’t think you’d grow facial hair? That’s what androgens do inside the body. Everything has a risk-to-reward ratio. Who you are and want to be today is not the same as 10 years from now. Your voice, hair growth, fertility—all of these can be altered when you take androgens. If somebody says, “Take this,” ask questions. This whole topic of women and steroids is an enigma. I’m not even an expert, because nobody is.

COMING SOON In Part 2, we’ll cover: a breakdown of anabolics, side effects, pros and cons, and more.

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IS CA R L I N

LES

C A R L I N I SL E S

Before starring for the USAâ&#x20AC;&#x2122;s rugby sevens team, Isles cut his teeth playing rugby in Scotland.

briefly landed a spot on the practice squad of the Detroit Lions (he ran a 4.22 40-yard dash) before he turned his focus to rugby full-time. The shift required him to up his aerobic capacity so he could handle the constant sprinting inherent to the sport. It also meant he had

O P E N E R : G E T T Y I M AG E S. COUNTERCLOCKWISE FROM LEFT: M RV P H O T O G R A P H Y ( 2 ) ; G E T T Y I M AG E S

ENTER RUGBY Isles was looking for a track club to join when he discovered footage of rugby. Intrigued, he spent his last $500 of savings to move to Aspen, CO, and join a club team. Eventually, he signed with the Glasgow Warriors in Scotland and even

C A R L I N I SL E S

CARLIN ISLES

SPEED SCHOOL How do you get to be as fast as Carlin Isles? You probably can’t, unless you’ve got remarkable genetics, but you can work on improving the speed you do have. Isles recommends focusing on two key areas: First, develop an understanding of the mechanics of sprinting. “If you understand body angles and how to produce force to the ground, it would be better for you than just going out and running,” he says. Second: Alternate between days with short sprints and long sprints to train your body to develop both

I LIKE TO GO PAST 100%. I LIKE TO GO FAST. force and endurance. Maybe do some 10-, 20-, and 30-meter sprints one day going all out, and then do some longer sprints, say 60 and 80 meters, at 90% effort, on another day. You’ll slowly build strength that way, and, as Isles points out, “when you’ve got that strength, it’s money.” Jewell also recommends overspeed training: For example, running on a treadmill faster than you might be comfortable with, or even sprinting on a slight downhill grade in order to get your muscles ﬁring a little bit quicker. You can also perform 126

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ISLES’ SPEED WORKOUT Want to improve your speed, explosiveness, and leg strength? Try this routine, which Isles performs regularly. You can complete it outdoors or indoors. EXERCISE

SETS

REPS

1 20-METER SPRINT

2–3

1 1

BURPEE * BOX JUMP **

*If outside, sprint down a hill. If inside, sprint on a treadmill at top speed or, if it’s a specialized treadmill with a harness, do single-leg sprints. **Alternate legs.

W E E K LY

ISLES’ REGIMEN DAY

TUESDAY

The fastest man in rugby once clocked in at 4.22 seconds for the 40-yard dash.

EXERCISE

GYM WORK, RUGBY TRAINING, HAND-EYE TRAINING

THURSDAY

RUGBY TRAINING

SATURDAY

CONDITIONING/ SPEED WORK

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T H E U LT I M AT E A U T H O R I T Y I N B O D Y B U I L D I N G !

FEATURES 162

THIGH & MIGHTY Eight-time Mr. O Ronnie Coleman breaks down his hardest ever leg routine.

1 74

TWEAKS TO BECOME A FREAK: PART 1 Use these upper-body training hacks to stimulate more muscle.

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STRUCTURALLY SOUND Muscle guru Neil "Yoda" Hill dispenses training knowledge for newbies.

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RAISE THE DEAD Six deadlift variations for a stronger, denser physique.

DEPARTMENTS 130 14 0 14 4 14 6 14 8 150 152 154 156 158 194

ASK THE OLYMPIA INSIDER TRAINING STYLES MY FAVORITE WORKOUT STRENGTH ON THE RISE ANATOMY OF AN EXERCISE LAB TO GYM ASKED AND ANSWERED BOOST 10 TIPS SUPP OF THE MONTH

CHRISTOPHER BAILEY

BUILD

Y D A E R H C BEA MUSCLE!

JUN E 2 0 1 8

FLEX_ASK THE OLYMPIA INSIDER

By ROBIN CHANG

Girl Power The man behind Olympia Weekend, Robin Chang, answers reader questions that are all about the ladies.

Do you think the body types in the IFBB Pro League’s female divisions—bikini, ﬁtness, physique, and ﬁgure—have a negative effect on female body image? I can’t think of another sport that positively affects the way a female feels about her body like our sport. Look, our society is image-conscious, and setting out to transform your physique builds serious self-confidence. Achieving that goal empowers women to have control of their bodies and helps them feel stronger both physically and mentally—and I think that is tremendous.

I haven’t heard anyone complain. If they are feeling pressure, though, I think it comes from society, their upbringing, or friends. The reality is that cosmetic work, if taken to extremes, can throw off the physique from a judging standpoint. I’ve seen competitors—men and women—be scored down because cosmetic work threw off the balance of their physique.

Who is the most dominant female competitor of all time? Eight-time Ms. Olympia winner She was classy, graceful, 130

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Do you think the women’s divisions get equal hype to the men’s? Maybe not as much as the Mr. Olympia because, after all, it’s the marquee event, but the women are catching up. The prize money went up, and the bikini division is a fan favorite—women have tremendous mainstream appeal.

What’s exciting about this year’s women’s divisions at the Mr. O? 1) Reigning Fitness O champ Oksana

Grishina is retired. We’ll have a new champ for the first time since 2014. 2) Candice Lewis-Carter beat current Figure Olympia champ Cydney Gillon at this year’s Arnold Sports Festival. So that rivalry will come to a head. 3) For the past two years, Shanique Grant, who won the women’s physique class at this year’s Arnold, couldn’t make it to the O. Let’s see if she can pull it together and show this year. 4)The bikini division is always competitive. I’d hate to judge that.

M&F ’S INSIDER Robin Chang is the producer of the Olympia Fitness & Performance Weekend, the International Director of the IFBB Professional League, and the VP of events for AMI.

B O B G A R D N E R /C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S ; P E R B E R N A L ( 2 )

Are female competitors pressured in any way to get cosmetic enhancements (e.g., boob jobs)?

and elegant on- and offstage. Lenda was a great spokesperson for the industry, and she appealed to the masses. That said, you can’t have a conversation about the most dominant female champ without mentioning 10-time Ms. Olympia winner Iris Kyle.

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No BS. This foolproof plan—called Escalating Density Training—will add muscle to your frame, strip fat off your gut, and leave you with more time to show off your killer new physique.

IT SOUNDS LIKE a gimmick, we know. Building more muscle while simultaneously losing the fat you put on through months of gluttonous, lessthan-ideal decisions is hard enough— but in just four 15-minute workouts per week? Have we lost our minds? We have not. And we suggest that you take this program seriously. It’s called Escalating Density Training (EDT), and it was created by Charles Staley, B.S., M.S.S., a trainer and director of Staley Training Systems in Gilbert, AZ. Stick with it for eight to 12 weeks, and you’re in for some serious results. The key: a measured,

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process-focused approach to training. “A lot of people assess the productivity of their training session by how much it hurts—and that’s a mistake,” Staley says. “Fitness is a result of what you do, not what you feel. The focus should be on the amount of and quality of work accomplished. Sure, when you do EDT, you’ll be hurting, but pain isn’t the goal. You’re sore because you emphasized performance over pain.” To help you grasp this unique training concept and show you how to put it to use, refer to our EDT breakdown on the following pages. Then ﬁgure out

By M&F EDITORS

JUNE 2018 / MUSCLE & FITNESS

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FLEX_TRAINING STYLES

HOW EDT WORKS You’ll do four workouts per week, which pair antagonist body parts together, like chest and back or legs and shoulders. You’ll pick one exercise per body part and then alternate sets between the two moves for 15 straight minutes. That 15-minute period is what Staley calls a PR Zone. (“PR” is short for personal record, of course.) Post-workout, make a note of how much weight you used and how many reps you performed for each exercise. Your job next week is to improve those numbers—the goal being to increase your total volume. You do this by lifting the same weight but for more total reps—that’s a PR.

WHY IT WORKS

WEIGHT SELECTION EDT is not training to failure—at least until you reach the very end of the PR Zone. To ensure you don’t burn out, choose your four-to-six-rep max (strength), 12-rep max (hypertrophy), or 30-rep max (endurance), and then 142

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FROM LEFT: PER BERNAL; ALEX ARDENTI

Simple: You’re increasing the load on your muscles every single week. Your body grows when a new stressor—like heavier weight or more total reps—is introduced. Because EDT is measured and objective—two important keys to an effective training program—you can ensure constant progress. Also, you’ll be shocked by how much volume you can accumulate in a single 15-minute session. Here’s an example: Let’s say you do four sets of eight on the bench press with 205 pounds for 32 total reps. Multiply 32 by 205, and you get 6,560 total pounds lifted. Now, let’s say you use 185 pounds for your EDT workout and hit 10 sets of ﬁve reps for a total of 50 reps. Do the math, and you wind up with 9,250 pounds lifted. That’s 2,690 pounds more. And because you’re using a lighter load to accumulate more work, your body won’t be as beat up.

use that weight for half the reps. Also, make sure that you’re leaving a rep or two in the tank for every set. If five reps start to feel too hard toward the end of the 15 minutes, then do four or three reps. Remember, total reps is the goal.

HOW TO PROGRESS Doing more reps with the same weight will lead to progress, but eventually, you’ll need to go heavier. Staley has a simple formula for determining when to add weight: the 20/5 Rule. Once your initial baseline PR—the first workout you did—is exceeded by 20%, increase the load by 5% or five pounds, whichever is less. It may take you three to four workouts before you add weight, or maybe just two. Either way, once you add weight, wipe the slate clean and set a new baseline PR. Conversely, the 20/5 Rule works in reverse, too. If you are 20% or more under your initial PR, then reduce your weight by 5% or 5 pounds, whichever is more.

TRAINING

SAMPLE WEEK Directions: Depending on the exercise you’re performing, take a few sets to warm up before starting the clock. Once you’ve worked up to your working weight, start the timer and begin lifting, alternating between the two moves. Record the amount of reps you hit each set and take as little rest as possible between sets.

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By ROGER LOCKRIDGE

Shouldering the Load Fresh off a win in Indy, Steve Kuclo shows you how to build superhero shoulders. Boulder Shoulders

Steve Kuclo’s Favorite Shoulder Workout DIRECTIONS: After the last set of each move, perform a pair of dropsets: Do 10 reps with heavy weight, then lower the weight and do 10 more. Lower the weight again and do 10 more. Rest 60 seconds between sets and 10 seconds between dropsets. EXERCISE

SETS

REPS

3 3 Close-grip EZbar Upright Row

15, 12, 10/10/10

until arms are parallel to the floor. KUCLO SAYS: “For this one, I start with the weights in front of me. I found I have a greater range of motion, which makes the side delts do more work. Also, don’t swing the weight up. If you can’t lift the weight without momentum, go lighter.”

CLOSE-GRIP EZ-BAR UPRIGHT ROW STEVE KUCLO IS ON A FREAKING ROLL. After earning a respectable ﬁfthplace ﬁnish in March at the 2018 Arnold Classic, “King Snake” got a W at the 2018 Indy Pro show in Indianapolis a month later. Now he’s hoping to carry that momentum to the 2018 Mr. Olympia. One body part that has always given Kuclo an edge— and should help him in Vegas in September: his shoulders. Below, he breaks down his all-time favorite delt workout to help you build a pair of shoulders that would give Kuclo a run for his money. (OK, not quite, but you’ll still get a hell of a pump.)

SEATED DUMBBELL PRESS

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vertical, because this helps me keep my focus on the front delts.”

STANDING LATERAL RAISE Hold a dumbbell in each hand and then raise them out to your sides, keeping a slight bend in your elbow,

BENTOVER REAR LATERAL RAISE Holding two dumbbells, bend over until your torso is angled at about 45 degrees. Raise the dumbbells out to your sides, leading the move with your elbows. Squeeze your shoulder blades together at the top of the movement. KUCLO SAYS: “I focus on lifting with the pinkies up as much as possible. You also should keep your arms perpendicular to your body, like you’re trying to touch the walls. This will isolate the rear delts.”

PER BERNAL

Sit down on a bench with back support and raise two dumbbells to shoulders. Press both dumbbells overhead. Do not lock your elbows out at the top. KUCLO SAYS: “I like doing these with the seat on a very high incline and not

While standing, hold an EZ-bar with both hands so it’s at your hips. Row it up until it reaches chin level. KUCLO SAYS: “Using the closer curve of the EZ-bar is easier on my wrists. Also, I feel more activation of the rear delts as opposed to going wider, which to me is almost like doing laterals again.”

FLEX_STRENGTH

B y B R I A N M AT T H E W S , C . S .C . S

The Lowdown on Squatting High Enhance your athleticism and strength with the quarter-squat. Yes, we’re serious.

too. A study by Rhea, Kenn, Peterson, and Krein published in Human Movement in 2016 found that trainees who performed quarter-squats over the course of 16 weeks had the greatest improvements in their 40-yard dash and vertical jump, compared with the full-squat and half-squat groups. As for strength, implementing quarter-squats with heavier weight can help overload the muscles to strengthen the lockout portion of the squat, while also getting your body used to shouldering more weight.

WHO SHOULD DO IT

THE MOST LEGENDARY wheels in bodybuilding—like those belonging to bodybuilding great Tom Platz—were a result of deep, heavy squats. Ergo, quartersquats (aka high squats) have been held in contempt by serious lifters—often seen as cop-outs for the weak, a sign of iron ineptitude, and grounds for a ribbing. Turns out, there’s a time and place for quarter-squatting. (Yes, really.) Before you blow us off, read on to ﬁnd out the why, how, and who of quarter-squatting.

Athletes, for sure. But also those lifters who like being able to run around with their kids, go for a hike, or simply jump higher and run faster. “The transfer to sport skill is better with quarter-squatting,” says Jeff Moyer, the director of programming at Dynamic Correspondence Sports Training in Pittsburgh, PA. To be clear: You can (and should) still squat deep in the gym, but adding a set or two of quarter-squats will give you more liftoff in your beach volleyball matches this summer.

WHY DO IT

HOW TO DO IT

The quarter-squat is best for those looking to enhance athletic prowess and bolster strength gains—not to carve out teardrop quads or striated glutes.

Quarter-squats are effective because of SAID—speciﬁc adaptation to 146

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Set up like you would in a conventional back squat. Bring your feet under your hips, as if you were going to jump. Break at the ankle ﬁrst (instead of the hips). Descend down to a quarter-squat, then explosively drive back up. Start with two sets of 15 reps before your sets of deeper squats.

PER BERNAL

HOW IT WORKS

imposed demands. Translation: If you want to improve a certain exercise or range of motion, then do that exercise or train that range of motion. Athletes, for example, rarely hit a parallel squat position as they dip down to produce force to jump. It would make more sense, then, to train the range of motion of your descent. There’s evidence behind this logic,

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Body & Seoul South Korean phenom Hayeun Kim preps to m waves in the IFBB Pro League bikini division Name:

Hayeun Kim Birth Date:

April 15, 1994 Height: 5'6" Contest Weight:

119 lbs Residence:

Seoul, South Korea Instagram:

@ha_yeun_kim

m er in one o became the mpetitor to ever qualify O. She calls this distinction an honor,” and although her accomplishments are impressive, Kim says she doesn’t dig deep within herself for fuel—she simply looks around. “Truthfully, all of my fellow competitors inspire me,” she says. “I have the utmost respect for anyone who goes through the rigors of diet and training that are required to be a competitive athlete.” Kim hopes to make even more history this September at the Olympia in Las Vegas. Her strategy for success: hard work and attention to detail. “I plan to continue to stay focused and exceed my last performance when I compete at the Olympia,” she says. To see how the young star trains her lower body to get it O-ready, check out her leg workout below.

Kim’s Lower-Body Blast EXERCISE

SETS

REPS

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but the 24-year-old didn’t stop there. The very next day, Kim competed in her ﬁrst professional show, the 2017 San Marino Pro (also in San Marino, Italy), and she won that, too. In a 24-hour

4 Wide-stance Squat

4 Cable Glute Kickback

Rest 1 minute between sets.

C H A E W O N H WA N G ; M O N S T E R Z Y M

HAYEUN KIM may be new to the ﬁtness world, but she hasn’t wasted any time making herself known. In one weekend last fall, the rookie bikini competitor from Seoul, South Korea, established herself as a force onstage. First, she earned her pro card by winning the 2017 Amateur Olympia in San Marino, Italy, on Nov. 25. That’s an impressive feat for any newbie, sure,

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FOR A WHILE, lifter bros insisted on guzzling their protein shakes within the â&#x20AC;&#x153;magicalâ&#x20AC;? 30-minute window the minute they ďŹ nished their last set. Experts then said: Nah, you donâ&#x20AC;&#x2122;t have to get your protein that quicklyâ&#x20AC;&#x201D;just sometime in the day. Then other experts opined that lifters are probably getting too much protein, and they should cut back. Nobody could agree on how much protein to eat and when. But now the real wizards of lifting science at McMaster University in Canada have spoken. Their stance, according to a new meta-analysis:

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

Researchers initially analyzed more than 3,000 studies to come up with 49 solid, high-quality bodies of research involving more than 1,800 people. Their conclusion: Adding extra protein to the diets of healthy, weightlifting adults helped build bigger, 152

MUSCLE & FITNESS / JUNE 2018

stronger muscles (shocker). Furthermore, (steak or powder), the time lifters consumed it, or whether the lifters were male or female. But donâ&#x20AC;&#x2122;t think simply bingeing on protein will yield results. The researchers also found that thereâ&#x20AC;&#x2122;s a ceiling to effective protein consumption: about 1.6 grams of dietary protein per kg of body weight per day. (Thatâ&#x20AC;&#x2122;s about 0.73 gram of dietary protein per pound of body weight per day.) â&#x20AC;&#x153;Protein intake is critical for muscle health, and there is mounting research that suggests the recommended dietary allowance of 0.8 gram of protein per kilogram of body weight per day is too low,â&#x20AC;? says the studyâ&#x20AC;&#x2122;s lead author, Robert Morton, Ph.D. â&#x20AC;&#x153;We will see more and more research, especially as our populations age, challenging that number.â&#x20AC;? Until then, hereâ&#x20AC;&#x2122;s our advice: Keep pounding protein.

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FLEX

By ROGER LOCKRIDGE

What inspired you to compete? When I was 20, the only contests I knew about were the Arnold Classic and Mr. Olympia. It wasn’t until someone showed me a poster for a local contest that I had interest [in competing], mainly because the competitors on the poster weren’t Olympia level at all. So I took a chance. I ended up winning, and I was hooked.

Why did you choose classic physique over open bodybuilding? I’m tall, which means I’d have to build a lot of mass to compete with [open] bodybuilders, who are usually shorter. Classic physique takes this away, as there is a weight limit to every height.

Name:

Wesley Vissers Birth Date:

May 6, 1993 Height: 6'2" Contest Weight:

242 lbs

What’s the key to building a social media following?

Residence:

Oosterhout, Netherlands Website:

vintagegenetics.com

Bring something unique to the table, be consistent, and show people your life so they actually feel like part of your journey.

Instagram:

@wesleyvissers YouTube:

VintageGenetics

Vintage Vissers

Dutch competitor Wesley Vissers is bringing his throwback look to the IFBB Pro League stage.

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MUSCLE & FITNESS / JUNE 2018

find his name among that list of icons. Vissers took his first step toward making that a reality last March after earning his pro card at the Royal London Pro. We caught up with the 6'2", 25-year-old owner of Vintage Genetics (vintagegenetics.com) to discuss his career choices and goals and his tips for being social media savvy.

The first seven years of my bodybuilding career wouldn’t rely just on training. I’d also eat right.

What are your long-term career goals? To win the Classic Physique Olympia and to be the ultimate example of a Golden Era bodybuilder.

Who is in your support group, and how important is it to have people in your corner? My support group is my mom, dad, brother, my girlfriend, and my coach. It’s vital to have a support group to succeed. It’s an individual sport, but it’s not an individual lifestyle.

J O DY W R I G H T

WHEN YOU THINK of a Golden Era physique, you likely picture competitors like seven-time Mr. Olympia Arnold Schwarzenegger or Mr. Universe winner Steve Reeves— industry legends who found the delicate balance between size and symmetry. And newly minted IFBB Pro League classic physique competitor Wesley Vissers could one day

If you went back to the beginning of your career as a competitor, what would you change?

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B y R A C H A E L S C H U LT Z

Get a Whiff of This

Can smelling salts really hype you up for your next big lift?

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powerlifting coach at Murder of Crows Barbell Club in Brooklyn, NY. Here’s how they work: One waft of the sharp, pungent ammonia irritates your mucous membrane, increasing your breathing rate.

—putting your brain and body on red alert. You’ll feel the effects within milliseconds, and the sensation fades after 10 seconds or so, but within that small window is a next-level feeling of alertness and indestructibility that’ll quiet any doubt in your head and help you zero in on tossing plates around like plastic. That superman boost is crucial for ballistic movements, making smelling salts great for powerlifters. so smelling salts are detrimental to athletes like Olympic weightlifters, says Shawn Arent, Ph.D., director of the Center for Health and Human Performance at Rutgers University. And if you’re more of an analytical or introverted lifter, any ability to walk step-by-step through a lift is masked by the aggression you get from that hit, Collins adds. Also, there’s pretty much no science to support smelling salts. And in most cases when athletes use them—huffing on the bench in the NFL or before the bar is even loaded at a powerlifting meet—there’s too much downtime for the athlete to beneﬁt. Still, “you can’t dismiss the placebo effect,” Arent says. “If someone feels it wakes them up and they feel more ready? Well, then they’re going to be more ready.”

Smelling Salts: A User’s Guide Thinking of adding smelling salts to your training toolbox? Here’s what you need to know. 1. Test salts in a workout first, not in competition, because they can push you beyond your optimal arousal.

salts, so sniff only when you’re working at 85% of your capacity or above—when you really need that extra boost.

2. Skip salts if you have any neck issues— that cat-piss smell triggers a whiplash motion, which can hurt your neck. Ditto if you’re groggy from a hit to the head (an early concussion symptom).

4. Start with a blend like Ammonia Sport, which is less jarring than medical-grade smelling salts. And begin with small whiffs.

3. You can develop a tolerance to smelling

5. The effects last just a few seconds, so sniff only once the bar is loaded and you’re ready to step up to the platform.

T I M R A S M U S S E N /G E T T Y I M AG E S

IF YOU FOLLOW top-tier powerlifters or strongmen on Instagram, you’ve seen the video: The giant walks up to the platform, holds something up to his nose, jerks his head back, steps up to the loaded bar, and pulls the biggest deadlift you’ve ever seen. So what’s the secret? Your favorite lifters are all snifﬁng little tablets of ammonia, better known as smelling salts. The aroma of these things is tantamount to cat piss, and a single whiff feels like a slap in the face—and that may actually be what helps champion lifters (and, potentially, you) achieve new personal records. “Of the top 20 powerlifters I coach, about 15 will use smelling salts at some point throughout their training cycle, as well as to revive them during long competitions,” says Sean Collins, C.S.C.S., co-founder and head

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V for Victory Figure Olympia champ Cydney Gillon helps you develop a stage-ready V-taper just in time for summer.

USE A REVERSE DIET. “Nutrition is everything. Reverse diets allow your body to recover and not regain unnecessary fat. Consistency is key.”

THE KEY TO A jaw-dropping, summer-ready physique: a solid V-taper. And there’s probably no one better to help you hone yours than the 2017 Figure Olympia champ, Cydney Gillon. In a division that judges heavily on shoulder and back width, the former Survivor cast member still manages to stand out with her freakish V-shape. So if you’re sorely lacking in the V-taper department, use these 10 tips from Gillon to take it up a notch. 158

FOCUS ON FULLER SHOULDERS. “Shoulders are the start to your V-taper. The wider and fuller the shoulders, the smaller your waist will appear.”

WIDEN YOUR LATS.

“It’s another trick to creating the illusion of a smaller waist. Grow your lats with moves like pulldowns and pullovers.”

CONNECT WITH YOUR MUSCLES. “Focus

on the muscle you’re trying to work. If you are training shoulders, try to engage only your shoulders.”

TRAIN ABS. “Some people will have a small waist whether they train abs heavily or not. But if you want to improve your V-taper, you need to do simple ab moves. There’s no need to get fancy. Crunches work.”

MUSCLE & FITNESS / JUNE 2018

GET LEAN.

“Having less body fat on your physique means that there’s a higher probability that all the muscle you have gained to accentuate your V-taper is showcased.”

EAT FOR YOUR GOALS. “If gaining muscle is the goal, eat to build, not to gain excess body fat. Keeping your goals in mind will serve you better than those extra calories will.”

BE PICKY ABOUT ABS.

HYDRATE TO DECREASE BLOATING.

“Watch out for too many stabilizing movements that will add thickness to your waist. Avoid heavy weighted movements for abs, too.”

“Make sure you are sufficiently hydrated. This will allow water to pass and keep your waist as flat as possible.”

POSE! “Posing helps make the muscles pop. Practice techniques that allow you to showcase all your hard work.” Photograph by Per Bernal

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FLEX_SHOCK YOUR QUADS

T 164

MUSCLE & FITNESS / JUNE 2018

THOSE OF YOU WHO HAVE

followed my career know how hard I used to hit the gym leading up to all eight of my Mr. Olympia wins. Without a doubt, the hardest sessions were my leg days. Many of you have seen my 800-pound squat,

which I hit for two reps. (Light weight, baby!) Despite my affinity for going hard and heavy, though, I didnâ&#x20AC;&#x2122;t train like that all the time. Every once in a while, I threw a curveball into my leg training to stimulate more growth. To get big quads, you need to implement

heavy sets of free-weight squats. To carve out the definition required to win a Sandow, however, you need to endure mind-numbing, high-rep sets that give you a quality pump. Which is why, twice a month or so, I’d do the workout you see on these pages. I call it my “Thigh & Mighty” routine. It revolves around a brutal intensity technique—one far more difficult than supersets and giant sets—called descending sets. Here’s how my pre-Olympia shock routine would usually play out. First, I’d start with five all-out sets of squats to exhaust the thighs. Then I’d do three straight sets of leg presses. On my fourth (and heaviest) set, however, after grinding out about 15 reps, my training partner would start stripping off the plates. I’d perform a set for each pair of plates he’d strip. Then I’d do the same thing on leg extensions. By the end of my workout, you could smear my legs onto toast—they were jelly. There was one problem with this routine: I was probably the only person crazy enough to do it. On the other hand, I won a lot of Sandows. The point: If you want quads more massive, cut, and striated than those you see on most pros, then you should welcome the challenge and learn to love this program.

Thighs the Limit Before you get started, heed these descending-set shock-training rules: ■

■

■ ■ ■

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FLEX_SHOCK YOUR QUADS

BIG RON’S OLYMPIA TRAINING SPLIT DAY

MUSCLES

Coleman’s “Thigh & Mighty” Quad Shocker EXERCISE

Leg Press

Quads, hamstrings, abs

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Back, biceps, abs

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Leg Extension *

Thursday

REPS

* Tuesday

SETS

*After the 15th rep for this set, go immediately into descending-set mode.

FOR THE SQUAT...

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FLEX_SHOCK YOUR QUADS

RONNIE COLEMAN

■

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WHEN IT COMES TO THE LEG PRESS...

WITH LEG EXTENSIONS... I performed these pyramiding up through four sets to failure, using enough weight to keep my reps at 15. At the top of each rep, I’d hold the contraction. As soon as I reached maximum pump during my last and heaviest set, I’d immediately drop the pin in the weight stack about 20

pounds and, without rest, continue another set to maximum pump. I’d quickly drop the pin another 20 pounds and continue in this nonstop manner—all the way to the bottom of the stack, until my quads felt as though they’d pop open like overcooked sausages. JUNE 2018 / MUSCLE & FITNESS

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Tweaks TO

Become A

Freak PART 1 Five alterations to basic upper-body exercises that will hype up hypertrophy. BY ERIC “MERLIN” BROSER

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W FLEX_UPPER-BODY TRAINING HACKS

With more than 25 years of experience in this industry, I view every machine, pulley, bench, barbell, and dumbbell as a tool with endless possibilities. Similarly, I look at every textbook training movement as nothing more than a basic outline with infinite potential. Which raises the question: Is it possible to make standard exercises extraordinary with the slightest of changes? As a matter of fact, it is. Here goes... THE MOVEMENT:

Dumbbell Pullover THE TWEAK: Alter your form and degree of elbow bend to target different muscles.

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THE RESULT: By slightly altering your technique, you can make dumbbell pullovers a useful part of both your chest and back training programs.

O P E N E R : P AV E L Y T H J A L L . T H I S PAG E : P E R B E R N A L

THE EXECUTION: To target your lats, keep the arms only slightly bent and lower the weight both down and back (away) from the top of the head. Focus on stretching the lats at the bottom and forcing them to contract as you return the dumbbell to just over the forehead. To pump up your pecs, bend the elbows to a

higher degree (close to 90 degrees) while lowering the weight straight down toward the floor. Feel the rib cage stretch as the dumbbell descends and focus on pulling with the pecs as you raise the weight back over your chest. Squeeze each time before beginning the next rep.

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THE MOVEMENT: THE TWEAK: Lean forward into an incline bench to stabilize the torso as you row. THE EXECUTION: Instead of positioning yourself with one knee on a flat bench and one leg behind you, set an incline to about 45 degrees and lie forward onto your chest. When performing the movement with the left arm, for example, aim to place your right pec and shoulder

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onto the upper-right side of the bench (and vice versa). Row the dumbbell back toward your hip with one arm while the other wraps underneath the bench, holding on to it firmly, to keep your torso locked in place. THE RESULT: Not only will this positioning on an incline bench remove all possibility of cheating, but it will also help create a longer range of motion and a better plane of movement for greater lat stimulation.

T H I S PAG E : C H R I S L U N D. N E X T T W O PAG E S : P E R B E R A L

One-arm Dumbbell Row

THE MOVEMENT:

Close-grip Bench Press THE TWEAK: Utilize a Smith machine, rather than a free bar, and hold with hands rotated inward so the elbows flare out. THE EXECUTION: To set up, grasp the bar at just inside shoulder width and rotate your hands inward so that the elbows rotate outward. Then lower the bar slowly (and carefully) in line with your upper pecs until your forearms touch your biceps. Pause for a moment, then push the bar up to just before lockout

on each rep, trying to activate only your triceps. THE RESULT: The unique positioning of the hands and elbows puts the chest and anterior deltoids in a weaker position for pressing, thus forcing the triceps to take on the brunt of the work. While all three heads of the tricepsâ&#x20AC;&#x201D;long, short, and medialâ&#x20AC;&#x201D;will be engaged, it is the long/inner head that will be most affected, making this a serious mass builder for the back of the upper arms.

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FLEX_UPPER-BODY TRAINING HACKS THE MOVEMENT:

One-arm Dumbbell Preacher Curl THE TWEAK: Vary hand positioning on the dumbbell on each set. THE EXECUTION: After warming up, go all out for three sets of this exercise (per arm). Perform the first set with the hand grasping the middle of the dumbbell; the second set with your pinkie up against the inner plate; and the third set with your thumb up against the outer plate. THE RESULT: With each set, you will feel a unique strain on the biceps as each hand position will slightly alter the direction of the downward force through the dumbbell. This will allow you to stimulate varying sets of motor pools within the biceps.

THE MOVEMENT:

Lateral Raise (NOT SHOWN) THE TWEAK: Lean back against an incline bench instead of standing. THE EXECUTION: Set an incline bench to about 75 degrees. (If possible, have someone hold the back of the bench so it remains in place.) Grab a pair of dumbbells that are about 20% lighter than you usually use. Stand with your feet slightly out in front of you and lean back into the bench. Starting with the dumbbells at your hips, raise them out to the sides until your upper arms are parallel to the floor. Keep a very slight bend in the elbows and your palms facing downward on every rep. THE RESULT: By leaning back into an incline bench, you not only will be working through a different plane of motion but will also remove the possibility of using momentum. This maximally activates your delts.

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structure. That’s exactly what my Yoda 3 Training (Y3T) program does—it creates structure and a platform for

If you’re not familiar with my

up into three phases. Week 1 focuses

focuses on lighter weights and very

FLEX_EXPERT ADVICE

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training method that would allow me to grow effectively while reducing my risk of injury. What worked for me, though, doesn’t necessarily work the same for each of my clients. That’s the beauty of Y3T— it’s so flexible. William Bonac, who has made tremendous progress since using the Y3T method, usually does three Week 1 workouts, one Week 2, and one Week 3. Six-time 212 Olympia champ Flex Lewis, on the other hand, responds really well to Week 2 (moderate-rep) workouts, in the 14-to-20-rep range, so he does more of those. If I had to pick one rep range, though, that I feel builds the most amount of muscle mass, I would probably say that it’s the moderate-rep range. But again, all our bodies are different. To take your training to the next

level, you must put in the time to learn what works for you and what doesn’t, and then be able to omit the ineffective pieces from your program. Otherwise, you’re simply wasting your time trying to hammer your body with techniques and/or exercises that won’t lead to any noticeable gains. Worse, it could lead you to injury like it did for me. That said, I think young bodybuilders who are just starting out should consider experimenting with powerlifting. This type of training demands structure and steady progression to gain results. It also forces lifters to place a premium on form. (You need to make sure your technique is working in synergy with your body for effective lifts.) That foundation of structure will teach lifters what works for them and what doesn’t—then they can make the necessary changes.

O P E N E R : I A N S PA N I E R . T H I S PAG E : P E R B E R N A L . F O L L O W I N G PAG E : I A N S PA N I E R

doing at the time—following the hardcore training styles of Mike Mentzer and six-time Mr. Olympia Dorian Yates. They’d lift very heavy weights for six to 10 reps, then to failure and beyond (using intensity techniques like restpause and forced reps, with a partner, to achieve this). But all training like that did was get me injured. For some people, that style of training is effective. All it did for me was create a lot of stress on my tendons and joints. And when your muscles are growing fast, like mine were, your tendons and joints don’t have time to catch up. This led to inflammation and injury, and this cycle occurred for years before I decided to finally do something different. I started by changing up the rep ranges I trained with, breaking them down into low, moderate, and high. It took me about three or four years to home in on a

Natural Versus Enhanced: How Should You Train? This question often gets asked:

Should a “natural” athlete train differently from an “enhanced” one? In my opinion, no. When it comes to exercise selection and sets and reps, I don’t think a natural athlete should train any differently. The biggest difference when it comes to training naturally, though, is that a natural athlete must get adequate rest. That means spending less time in the gym than he may want to. There’s a misconception that athletes need to spend countless hours in the gym, lifting heavy nonstop, to create more muscles mass. In fact, the opposite is true. For an athlete’s body to grow and mature, it needs to repair itself outside the gym. This is even more true for a natural guy who isn’t taking in extra doses of muscle-building hormones—from IGF to testosterone to growth hormones. Overtraining can actually suppress the release of these hormones. A lot of athletes don’t know this, but the optimal release times of these hormones are during our sleep. Meaning, our bodies will produce their most abundant amounts of positive hormones not when we’re in the gym but rather when we’re in bed. And if you’re not using steroids, which provide you with copious amounts of these peak hormones for your body to use throughout the day, then this nightly release of hormones is paramount for making gains. A natural athlete has to recognize this and avoid trying to grind through as many sets and reps—or train each muscle group as hard as possible twice a week—as an enhanced athlete. In other words, it’s going to take a natural athlete a lot longer to heal. And if you’re overtraining, chances are you’re not going to recover properly.

Flex Lewis responds well to the 14-to-20rep range. But that doesn’t mean you will.

Y3T: How It Works DETAILS

WEEK 1

WEEK 2

WEEK 3

Exercises Per Workout

3–5

Reps Per Set

6–12

14–20

20–80

4–sec. negative

3–sec. negative

2–sec. negative

Tempo

Sample Week 2 Y3T Back Workout EXERCISE

SETS

REPS

3 Lying Back Pulldown

14–20

3 Barbell Bentover Row

14–20

NOTE: For all exercises, aim to get at least 18 reps for your first set or two.

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Raise the Dead

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MODEL SNAPSHOT

SANTI ARAGON

Breathe new life into your deadlift routine with these potent variations for more power and strength. BY JOE WUEBBEN / PHOTOGRAPHS BY CHRIS NICOLL

IFBB PRO LEAGUE BODYBUILDER AND MUSCLETECH ATHLETE

Ask any traditional strength junkie about the correct way to deadlift, and he’ll tell you that your feet need to be inches apart and your grip right outside your thighs. We say BS. Sure, a competition deadlift is a muscle-building must-do. After all, few moves build size and strength in the posterior chain—glutes, back, and hamstrings—like it. But at its core, the deadlift is simply a hip hinge— and there’s more than one way to do it. In fact, on the following pages, we’ll give you six offshoots of the classic deadlift, as deviating from it on a regular basis is in your best interest. You’ll be stronger across more paths of motion and more well-rounded because of it. These six effective variations are brought to you courtesy of Ollie Quinn, a strongman competitor, a former Royal Marine, and the owner of BattleBells personal training in Austin, TX. Work these moves into your pulling repertoire, and no one will be able to tell you you’re not deadlifting—because chances are you’ll be pulling more weight off the floor than them. JUNE 2018 / MUSCLE & FITNESS

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FLEX_DEADLIFTS

CONVENTIONAL DEADLIFT Why Do It: Because it’s the industry standard for measuring brute strength and power. “It’s the king of lifts,” Quinn says. “No other deadlift variation screams static strength and athleticism like this one.” Execution: Stand in front of a loaded barbell resting on the floor in front of you, feet hip-width apart. Keeping your back flat and head up, bend your knees and hips to grasp the bar with a shoulder-width grip. This is your start position. Stand up with the bar in one explosive motion by extending your knees and driving your hips forward. Quinn Says: “Fill your belly with air to brace your abs. Hinge your upper body, keep a neutral spine, and squeeze the bar—imagine bending it into a horseshoe shape, using your lats, before you pull.”

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Grooming by Erica Stewart for Zenobia

DEFICIT DEADLIFT Why Do It: “Due to the extra range of motion required, deficit deads are a great way to help build your off-the-floor strength,” Quinn says. “That said, if you struggle with the mobility required to get into a regular deadlift position, deficit deads probably aren’t for you.” Execution: Place one or two 45-pound weight plates underneath a loaded barbell resting on the floor. Step onto the plate(s) and assume the same start position as you would with a conventional deadlift. Deadlift the bar off the floor to a full standing position, then lower the bar, with control, back down to the floor. Quinn Says: “There’s no need to create too large of a deficit at first—standing on one 45-pound plate or a one-inch board is fine to start with.”

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FLEX_DEADLIFTS

SUMO DEADLIFT Why Do It: For starters, the wide stance creates a shorter range of motion, which can help relieve lowerback pain. Also, if your glutes and quads are weak in your conventional pull, switching to sumos for a while will build strength in those muscle groups. Execution: With your feet shoulderwidth apart and toes pointed out, sink your butt down and grab the bar with your hands just on the inside of your thighs. (You can use a closer grip, as shown on the opening spread, if more comfortable.) Start with your butt down, torso as upright as possible, and core tight. Deadlift the bar off the floor, keeping your back flat and knees pointed outward the entire time. When your hips and knees reach full extension, lower the bar back down.

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Quinn Says: “Keep as much of your body behind the bar as possible. Think about pushing the floor apart hard with your feet to lift the bar off the floor. When you get the bar moving, keep your knees out and finish by driving your hips into the bar.”

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Shot on location at Metro Fitness North, Worthington Woods, OH

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FLEX_DEADLIFTS

SUITCASE DEADLIFT Why Do It: “Suitcase deadlifts are a great way to work your obliques and keep your deadlift balanced,” Quinn says. “If your core is weak, you’ll never have a big deadlift. A wise man once said, ‘You can’t fire a cannon from a canoe.’ ” Execution: Stand parallel to a barbell loaded with significantly lighter weight than you’d normally use. (Do a few sets with the empty bar to get a feel for the move.) With your feet hip-width apart, bend at the hips and knees and grab the middle of the bar. Following standard deadlift body positioning, pull the bar off the floor. Focus on keeping your chest facing forward and the bar level with the floor. When you reach full hip and knee extension, lower the weight back down under control. Quinn Says: “Don’t let the weight pull you to the side. Your shoulders will try to bend toward the weight; to counter this, brace your abs and flex both lats before you pull.”

SNATCH-GRIP DEADLIFT Why Do It: “Like deficit deadlifts, the snatch-grip version is effective for increasing off-the-floor strength,” says Quinn. “But these are also great for adding slabs of muscle to your upper back and traps, and a big upper back equals a bigger deadlift.” Execution: With your feet hip-width apart and toes pointed outward, bend at the hips and knees to lower down, and grab a loaded barbell with a wide, overhand grip. With your butt down, back flat, and core tight, lift the bar off the floor. When your hips and knees reach full extension, lower the bar back down. Quinn Says: “Start by grabbing the bar with a grip that is a little wider than your regular bench press grip—you can always go wider as you get better at these. Flex your traps and lats, and, when you pull, keep the bar close to your body all the way to lockout.” 192

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TRAP-BAR DEADLIFT NOT SHOWN Why Do It: According to Quinn, trap-bar deadlifts are great for three reasons. 1) They help immobile lifters get into the proper starting position; 2) a better starting position is more spine-friendly, making it a safer variation; and 3) the optimal starting position and neutral grip usually mean you can lift more weight. And more weight means more strength gained over time. Execution: Stand in the middle of a trap bar, feet hip-width apart. Grab the handles and drop your hips. Your hands should be in line with your heels, thus allowing your torso to be more upright. Shift your weight back to your heels and then pull. Reach full hip and knee extension at the top. Quinn Says: “It’s OK to get a little squatty with the trap-bar deadlift— meaning, it’s fine to let your knees come forward and hips drop down low. This lets you take full advantage of your huge quad muscles to start the pull. Also, when you grab the handles, keep your middle fingers in line with the center of your foot.”

“Raise the Dead” Workout Plug any of the six deadlift variations into this sample pulling workout. Focus on two or three variations every eight to 12 weeks, rotating between them on a regular basis. EXERCISE

* Glute-Ham Raise

SETS

REPS

REST

2 min.

1–2 min.

5 4 4

One-arm Dumbbell Row

*Conventional, deficit, sumo, suitcase, snatch grip, or trap bar. JUNE 2018 / MUSCLE & FITNESS

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FLEX_SUPP OF THE MONTH

By DIRK STEELE

immediately after you train will help your body replace the glycogen it burned during weight training. But rather than keeping a potato in your pocket to gnaw on as you leave the gym, you can just reach for some Dark Matter. It contains a tri-polymer carbohydrate matrix specifically designed to restore glycogen levels. Developed using low sugar levels, it delivers an optimum insulin response that opens the anabolic window faster and keeps it open longer. That means you’ll experience increased nutrient transport, protein synthesis, creatine uptake, and glycogen replenishment—all things your muscles will appreciate.

CELL-VOLUMIZING CREATINE

The Dark Side With its unique post-workout formula, MHP’s Dark Matter helps you get the most out of every rep to maximize muscle growth.

YOU’VE JUST CRUSHED another hardcore sweat session, but you’re not done yet. Now is an ideal time to refuel. Food’s important, but that comes later. Get a jump start on repairing those worn-out muscles by getting critical nutrients into your system. That’s where MHP’s Dark Matter comes in. This fast-absorbing, post-workout supplement sparks an anabolic reaction in your body to stimulate muscle growth, which means you’ll maximize every single rep. Your muscles work hard for you, so don’t let them down when you leave the gym. 194

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INCREASED PROTEIN SYNTHESIS Every dose of Dark Matter contains ProSynthagen, which is a unique combination of whey protein isolate, essential free-form amino acids, and amino acid peptides. This powerhouse combo has been shown to increase protein synthesis faster than whey isolate alone—and it does so by a whopping 360% for optimal musclebuilding effects.

BETTER GLYCOGEN REPLENISHMENT Fast-digesting carbohydrates ingested

You probably know that creatine increases muscle strength, muscle power, muscle size, and overall athletic performance. It does this by encouraging ATP production in your muscles. But Dark Matter takes things a step further with its proprietary multisource creatine and glycerol complex called HydroSize. This fivegram creatine blend improves creatine loading into the muscle tissue, which in turn enhances muscle volume to ensure you get the most from each workout.

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SIMPLE SOLUTIONS Streamline your workout, avoid midsession crashes, and recover better. 196

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I feel you, Marty, but warming up is essential. Try this quickie: Jump rope for two to three minutes to get your body temperature up. Then stretch (see below). Next, do any type of jump—box, broad, or jump squat—for three sets of five. Then warm up with the bar for whatever exercise is first in your training.

F RO M L E F T: N I C K GA RC I A ; G E T T Y I M AG E S

CAT/COW: From a tabletop position, with hands underneath shoulders and knees under hips, arch your back, dropping your stomach toward floor. Hold for a few seconds, then slowly round your back, pulling stomach inward. That’s one rep. Do two sets of eight.

COBRA: Lie on stomach with hands flat on floor, tucked in by your chest. Arch your back, pressing through hands to raise

chest. Do two sets of eight reps. FIRE HYDRANT: From a tabletop position, raise one leg out to side, keeping leg bent at 90 degrees, until parallel to floor. Lower back. Do two sets of five (each).

JEB STUART JOHNSTON is a certified personal trainer and nutrition coach in New York City (jebjohnston.com).

Nope. The key factors for muscle gains are eating the right amount of protein at each meal and eating protein after resistance-training sessions. (Soy, of course, is a source of protein.) Resistance training—combined with protein after your workout— is the best way to maximize growth. You can, and also supplement with urces of plant proteins, and hemp, to help meet otein needs.

There are a number of reasons you’re losing energy midworkout. Your muscles require energy from mainly fats and carbs. So if you start your workout with insufficient carb stores, you’ll experience growing fatigue as you train. Consume a source of simple, quickdigesting carbs before your workouts like a sports drink or white rice. Also, watch your intensity. Training at too high an intensity than your body is prepared for can result in fatigue and, possibly, injury.

ABE STAUB, R.D., C.S.C.S., is a performance specialist and

is the chief science officer for the National Strength and Conditioning Association (NSCA).

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