MUSCLE MEDIA M usc le M e dia M a g a zi n e
F I T N E S S , H E A LT H & W E L L N E S S M A G A Z I N E
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PERFORM LIKE A
BEAST Lose your gut and get healthy
POSTERIOR FLEXIBILITY HIGHWAY A Pathway to Improved Bending
HIGHLY EFFECTIVE, BACK-TO-BASICS
TIME TO MAKE A CHANGE
Conditioning with a twist!
HYDRATION
THE OVERLOOKED PERFORMANCE
ENCHANCER
NO EXCUSES for self-destructive behaviors
A DAILY
“FIX” OF
Aximperiaemqui officti nectur ab idelicil aditm. Toressi DOPAMINE officti nectur volescias itm. audignatem.
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Contents Transforming Yesterday And Today By Joe Palumbo
Highly Effective, Back To
Basics Conditioning With A Twist
By Joe Palumbo
WORKOUT ENCHANCER A Daily Fix Of Dopamine By Joe Palumbo
Train To Transform Part 2
By Roger Lockridge
Hydration
The Overlooked Performance Enhancer
By Lora Chizmar
Featured Articles
OUR STAFF
POSTERIOR FLEXIBILITY HIGHWAY A Pathway To Improved Bending. By Chuck Wolf
EDITOR IN CHIEF | Dr. Tom Fisher PHD, LMHC, CSCS CREATIVE DIRECTOR | Christian Garces BUSINESS DIRECTOR | Danielle McVey PHOTOGRAPHY - Christian Garces Getty Images Adobe Stock
CONTRIBUTORS Dr. Tom Fisher PHD, LMHC, CSCS Joseph Palumbo, IFBB PRO Chuck Wolf, MS Roger Lockridge Lora Chizmar
ADVERTISE WITH US TIME TO MAKE A CHANGE By Dr. Tom Fisher Editor in Chief Of Muscle Media
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WHAT, YET ANOTHER FALSE START ? By DR. Tom Fisher Editor in Chief Of Muscle Media
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w w w . M U S C L E M E D I A O N L I N E . c o m
MARCH COMES IN LIKE A
LION
Why is it that I always begin my foreword with surprise that time has flown so quickly? It may be perception, but it feels like I just put down the celebration glass of Champagne at New Year’s… Two months…Eight weeks…59 days…OK, you get the picture! Tempus Fugit…! Although time does seem to pass quickly, that can actually work to your advantage… We here at Muscle Media Magazine have elected to put our cards on the table, and participate in our individual (and group) body transformations. We will be presenting our updates in this issue. But, before I get too “in the weeds”, I want to know how your New Year’s Resolutions have been holding up… I must admit that there have been several “stumbles” here at MMM. I hope that, if you have experienced any stumbles, you were able to shake it off, and get back on track… I do know that my patients and clients in my Private Practice have had a rocky time of it. Because of this, I’ve decided to revisit an article from the last issue. There, I gave the top three reasons that New Year’s Resolutions fail. (If you are curious about the first three, you might want to go online and download the last issue…). Two other reasons have popped up quite a bit in the past few weeks, so I thought I would write about them… In our “mail bag”, we have had numerous requests for short videos to help explain some of the topics we discuss. It seems that many people are more comfortable with watching a video than reading an article. Not A Problem…! Actually, I think the message would be far more powerful if delivered “in person” rather than just through the written word. Of course, we’ll continue to write and publish, but expect to see short videos on our website. I will continue with my “Dr. Tom: Gotta Minute?” series. But, we will also be making videos about specific supplements, workout techniques, nutrition, hot-topic science, and other points of interest. I’m really looking forward to 2018…!
Dr. Tom Fisher Editor in Chief
Do you have a question? Please just ask. We may even publish it in our "Letters-To-The-Editor" section. Sent to: drtom@musclemediaonline.
® 6 OXYLENT NATURAL ATHLETE TOM MERRICK M u sc le Me d ia Maga-
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Adjusments Adjustments: I have increased my protein intake while maintaining my six-hour feeding window as dictated by the Intermittent Fasting. I have reintroduced a cup of black coffee in the early AM, but no food intake until 1400hrs (ending at 2000hrs). Finally, I have started to apply “finishers” to my workouts. These are “Modified Tabata” finishers with ten seconds of high intensity work followed by 20 seconds of rest for 8 cycles. Let’s see how these changes rock my “vintage frame”…
TRANSFORMATION
MARCH BODY
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Dr. Tom Fisher What’s Working: “Will you still need me, will you still feed me, when I’m 64…?”
The Intermittent Fasting as outlined in Man 2.0: Engineering the Alpha has been the most effective program I’ve tried. It worked very well last year before my rotator cuff injury. The flexibility of the program, as well as my understanding of the science of training my hormonal system, promote my keeping with it. In the gym, I’m still in “rehab strengthening” mode from my rotator cuff surgery last May. I have incorporated more body-weight exercises. In addition, I’ve been focusing on exercises that emphasize “time under tension” (TUT) for (cautious) muscular hypertrophy. Slow eccentrics, body-weight, partial-reps to failure, isometrics, and other exercises that emphasize muscle TUT are working.
What’s Not: I turn 64 in March, so I’m still dealing with the reality of that…! While everything has been working, there are some areas of concern & frustration. I am most frustrated with the relative speed of my recovery from rotator cuff surgery. My right arm is the limb in question, and it is (was) my dominant (of course…!). It is catching up to my left in terms of strength, but I am nowhere near my pre-morbid strength levels. (Patience, Grasshopper…)