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TRAIN HARD, RAISE THE BAR—THERE ARE #NOSHORTCUTS.

RAGING BULL

&KLFDJR %XOOV VKRRWLQJ JXDUG 'HQ]HO 9DOHQWLQH YDXOWHG WR WKH 1%$¡V “rookie wallâ€? in 2017, thanks to a top-notch strength and conditioning SURJUDP DQG FROOHJH EUHG PDWXULW\ +HDGLQJ LQWR \HDU 1R KH¡V ORRNLQJ WR FRQTXHU HYHQ WDOOHU REVWDFOHV By Joe Wuebben

FEATURES

OCTOBER 2017

38

DEPARTMENTS 17 BODY SHOP: Training, Nutrition and Supps Research

46 EGREGIOUS ACTS OF EXERCISE

6HYHQ PRYHV \RX¡UH SUREDEO\ GRLQJ ZURQJ Âł DQG WKH HDV\ ZD\V WR Ă€ [ WKHP By Nick Tumminello, CPT

22 FAST FITNESS: 'HÀ QH DQG &RQTXHU • By Michael Berg, NSCA-CPT 24 BUILD: Ascend & Deliver • By Michael Berg, NSCA-CPT 26 PERFORM: Braking Muscle • By Lara McGlashan, MFA, CPT 28 MOBILITY: Spinal T(ap) • By Erin Calderone, MS, CSCS

52 PERFECTING THE REP

30 FUEL: Fungus for Fuel and Muscle Growth • By Adam Gonzalez 32 FOR WOMEN: Take 5 • By Lara McGlashan, MFA, CPT

*HW PRUH RXW RI WKH ZRUNRXWV \RX¡UH doing — right now — with these simple DGMXVWPHQWV By Nick Tumminello, CPT

34 BRAND SPOTLIGHT: Get to Know: MuscleTech • By Jill Schildhouse 36 SUPPLEMENT IN FOCUS: Ascent Protein • By the Muscle & Performance Staff 64 PRODUCT INSIDER: AllMax Nutrition TestoFX 66 5 WAYS: ‌ to Get a Massage • By Lara McGlashan, MFA, CPT

56 POWER-PACKED VITAMINS

Five essential micronutrients you need WR NQRZ By Dwayne N. Jackson, Ph.D.

Location: Hart High School, Santa Clarita, California

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muscleandperformance

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MuscleandPerformanceMagazine

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

Photo by Ian Spanier

/MuscleandPerformance

ON THE COVER Athlete: Denzel Valentine • Photography By: Ian Spanier • Grooming By: Donna Gast

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OCTOBER 2017 • VOL. 9 NO. 10

ǧ ǧ Maureen Farrar

Joanna Shaw

Paul Duarte

Donna Diamond Riekenberg

Lara McGlashan, MFA, CPT

BJ Ghiglione

Ȁ Vicki Baker WEB EDITOR Michael Nystrom Laureen O’Brien Patrick Sternkopf

Michael Berg, NSCA-CPT; Lee Boyce, CPT; Todd Bumgardner, MS, CSCS; Erin Calderone, MS, CSCS; John M. Cissik, MS, CSCS; Jenessa Connor, CPT; K. Aleisha Fetters, CSCS; Justin Grinnell, CSCS; Dwayne N. Jackson, Ph.D.; Matthew Kadey, MS, RD; Jerry Kindela, MA, DHS; Peter Lueders; Jimmy PeĂąa, MS, CSCS; Robert Reiff; Jill Schildhouse; Cory Sorensen; Steven Stiefel; Tara Thompson; Eric Velazquez, CSCS; Joe Wuebben

Andrew W. Clurman ! ĆŹ Michael Henry # $ !ÇĄ & ' ĆŹ Jonathan Dorn ( )

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Muscle & Performance is printed monthly in the U.S.A. Š 2017 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 5720 Flatiron Parkway, Boulder, CO 80301 - Toll Free: (800) 423-2874

PROTEIN ABSORPTION. DIGESTION. QUICK RECOVERY. DON’T LEAVE BOWEL COMFORT TO CHANCE. Aminolase is a highly specialized protein digesting enzyme blend formulated by a team of experts to work. When dietary protein isn’t broken down into its smallest components, large peptides are created that can cause bloating, nausea and cramping. Generally, the underlying cause of protein-induced stomach discomfort is peptide sensitivity, not food intolerances. Aminolase breaks down these large peptides, reducing the potential for discomfort. The effectiveness of Aminolase has also been the subject of a recent study performed by biochemists and PHDs showing higher protein and amino-acid blood levels when ingested protein is supplemented with Aminolase. Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three.

*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.

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ADVERTORIAL

BREAKDOWN

BREAKDOWN

ADVERTORIAL

MUSCLE BUILDING

Muscle tissue is made of protein, and protein is made up of amino acids. Therefore, it should come as no surprise that muscle growth is essentially just the process of combining amino acids. However, BCAAs take their role in muscle building one step further. Research has shown that BCAAs, and particularly leucine, increase

muscle growth by directly stimulating muscle protein synthesis. Leucine acts almost like a key that signals the body to begin stringing amino acids together to create muscle protein. Therefore, supplementing with BCAAs can help boost your efforts in the gym and help you see results. If your goal is to build muscle, take BCAAs during and/or after your workout.* †

RECOVERY

As the building blocks of muscle, BCAAs are critical for the maintenance and repair of muscle tissue. They help you maintain the muscle you already have by acting as an energy source for your muscles. Unlike most aminos that are metabolized in the liver, BCAAs are metabolized in skeletal muscle. As you deplete glucose during rigorous exercise, your body is quickly able to break down the amino acids for energy, effectively preventing muscle catabolism. Studies suggest that this may help decrease delayed-onset muscle soreness (DOMS).* †

PERFORMANCE Aside from their muscle-building and recovery benefits, research shows BCAAs can also improve performance. Taking them before your workout allows your body to utilize the supplement for fuel (energy) and repair during the exercise, which helps increase strength and endurance. Mix them in with your pre-workout or sip on them up to 30 minutes into your workout for the best results.* †

BREAKDOWN

WEIGHT LOSS

The recovery benefits of BCAAs also apply to weight loss. On a cut, particularly a cut centered around a low-carb diet, your body is being deprived of its primary energy source: glucose. When searching for alternative fuel, the body often turns to protein, resulting in the loss of muscle. As we explained, BCAAs can help prevent this muscle catabolism by providing an alternative energy source for your body. Therefore, even as you lose fat, you will preserve the muscle you have. Lean muscle is your metabolic engine – you don’t want to lose it! Take advantage of this benefit by supplementing with BCAAs before and during your workout. They are particularly beneficial for weight loss if taken before fasted cardio.* †

A As nt with BCule : e m le p p u s benefits, ing sched ll of these nd the following tim a f o e g ta van me To take adt the day. We recom u o h g u thro

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BY JOE WUEBBEN | SUPPLEMENTS BY DWAYNE N. JACKSON, PH.D.

SUPPLEMENTS / NUTRITION & HEALTH / TRAINING

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If there were an easy way to add a muscle-building boost to your postworkout protein shake, would you be interested? Of course, you would. Well, that muscle-boosting ingredient could very well be one amino acid in particular: leucine. Protein makes up approximately 80 percent of the dry weight of skeletal muscle, and muscle cells need a plentiful and constant supply of amino acids for renewal, repair and synthesis of new proteins. Whey is a highly bioavailable protein source that contains an abundance of the branchedchain amino acids (leucine, isoleucine and valine), which are vital for muscle growth, especially when consumed around workouts. Leucine makes up only 5 to 10 percent of proteins, and blood leucine levels are known to decline by about 30 percent during strength training and 11 percent to 33 percent during fat-burning cardio sessions (i.e., aerobic exercise). Thus, it makes sense that leucine requirements are much higher in athletes. A recent study published in Biology of Sport analyzed the 086&/($1'3(5)250$1&( &20

effects of leucine-enriched whey protein supplementation on muscle anabolic signaling in healthy, resistance-trained males. The researchers found that postworkout supplementation with leucine-enriched whey augmented intramuscular protein V\QWKHVLV VLJQLĂ€ FDQWO\ )XUWKHUPRUH WKH\ IRXQG WKDW WKH DGGL tion of leucine to postworkout whey promoted a greater insulin response, which boosts anabolism and the shuttling of nutrients into fatigued muscle. ACTION POINT: Although this study shows that you can boost the anabolic response to weight training with as little as 10 JUDPV RI ZKH\ IRUWLĂ€ HG ZLWK JUDPV RI OHXFLQH ZH VXJJHVW DQ even more potent cocktail. Mix 20 to 30 grams of whey protein isolate with 10 to 15 grams of BCAAs (at a ratio of 2:1:1, leucine to isoleucine to valine) and drink it immediately postworkout. This will ensure that you have at least 10 grams of leucine on board ZKLOH DOVR UHDSLQJ WKH VFLHQFH EDFNHG EHQHĂ€ WV RI WKH ZKH\ leucine combo. OCTOBER 2017 y 086&/( 3(5)250$1&(

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SUPPLEMENTS Max Stack

GET ENERGIZED

kk Most every adult seeks more energy for the multitude of demands life throws our way, from work to training to family time — and all hours in between. But a quick “shotâ€? of energy from one of WKRVH JLPPLFN\ GULQNV \RX Ă€ QG DW WKH FRQYHQLHQFH VWRUH ZRQ¡W FXW it. Sustained energy from natural sources is what you need, and these three supplemental ingredients are true power sources. If \RXU HQHUJ\ GULQN GRHVQ¡W FRQWDLQ WKHVH NHHS ORRNLQJ Beta-Alanine: This amino acid gets combined with the amino acid histidine in the body to form carnosine. Muscles with higher levels of carnosine have greater strength and endurance, since carnosine increases the ability of muscle to contract with more force and to do VR IRU ORQJHU ZLWKRXW IDWLJXLQJ 6WXGLHV FRQĂ€ UP WKDW DWKOHWHV WDNLQJ beta-alanine experience increased muscle strength and endurance. Branched-Chain Amino Acids: This trio of aminos is most known for boosting muscle protein synthesis to repair and build muscle tissue. But BCAAs are also a well-documented source of energy when taken before workouts or even during non-training hours of the day. Green-Tea Extract: A popular fat burner, this traditional Asian supplement is also an effective energy booster. In fact, studies have shown that taking green-tea extract along with caffeinecontaining supplements synergistically increases fat burning and energy levels. Find these ingredients and more in Essential Amino Energy by Optimum Nutrition.

Cardio Health

I HEART TAURINE kk *HWWLQJ ROGHU LVQ¡W HDV\ ,Q SDUWLFXODU DJLQJ OHDGV WR D UHGXFWLRQ LQ WKH IXQFWLRQDO FDSDELOLWLHV RI WKH KHDUW DQG LW¡V generally associated with reduced exercise capacity and declining cardiovascular health. Thus, many people are becoming interested in ways to remain active and improve heart health over their lifespan. One supplement that shows promise in this area is taurine. Formed from cysteine, taurine is a conditionally essential amino acid found in high concentration in “excitableâ€? tissue such as the heart, brain and skeletal muscle. A recent double-blind, randomized control trial evaluated the effectiveness of taurine supplementation on functional capacity and heart health in patients with heart failure. The researchers reported that volunteers who took 500 milligrams of taurine three times daily for two weeks KDG VLJQLĂ€ FDQW LPSURYHPHQWV LQ SK\VLFDO FDSDFLW\ DQG cardiovascular health following exercise. ACTION POINT: 6NHOHWDO PXVFOH EHQHĂ€ WV RI WDXULQH UDQJH from increased force output to increased muscle recovery — such EHQHĂ€ WV PD\ DOVR H[WHQG WR WKH KHDUW PXVFOH )RU EHVW UHVXOWV WDNH grams of taurine within your workout window (i.e., 2 grams preworkout and 1 gram intraworkout). On non-training days, take 0.5 to 1 gram of taurine up to three times per day. One caveat: If you suffer from diagnosed or suspected cardiovascular issues, talk to your physician before embarking on an exercise or supplement regimen.

18

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Fit List

CITYWIDE EPIDEMIC

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Numbers Don’t Lie

WE’RE #100!

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QUICK FIX

PUSH PRESS The Flaw: Going too heavy The Fix: paramount. Loading up with too much weight will make for slower reps, which is counterproductive for power. As a rule of thumb,

presses. The Flaw: Using deltoids too much The Fix: <HV WKHUH·V RYHUKHDG SUHVVLQJ LQYROYHG ZLWK WKLV The dip in the hips and knees followed immediately by explosive

GHUV VKRXOGQ·W WDNH RYHU XQWLO WKH WRS RI WKH PRYHPHQW The Flaw: Sticking only to the barbell The Fix: The standard push-press variation is with an OlymSLF EDU EXW LW·V QRW WKH RQO\ RSWLRQ ,QFRUSRUDWH GXPEEHOO SXVK presses on a regular basis, particularly on high-rep sets of the pressing independently of the other, dumbbells will help even out

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Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three. *From everyday activity

*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.

Learn more by calling (800) 385-9596.

Define & Conquer Try AMRAP and EMOM in your next workout to stimulate your muscles like never before — in less than 30 minutes. BY MICHAEL BERG, NSCA-CPT

DeďŹ ning AMRAP

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ith its quasi-religious devotees, training facilities called “boxes,â€? and work Ď? ÇŚ ÇĄ world to an outsider looking in. “Do this exercise AMRAP, that one EMOM!â€? WTH? Here is a handy CrossFit-to-English translation ÇĄ ÇĄ ÇŚ used by anyone — yes, anyone — to squeeze " ÇŚ ÇĄ ÇŚ results out of a workout.

Person A falls to an average pace of 7:00 after mile one, B is the winner.â€? DeďŹ ning EMOM

Try an EMOM using a barbell complex for total-body annihilation — in just 10 minutes! AMRAP is viewed as being more endurance-based, it can be a good tracking test for a single exercise,â€? says Farmer. “For example, see how many push-ups or back squats you can do in one minute, or how many calories you can row. Keep track and see how those numbers rise over time.â€? It also makes for a useful strength endurance test. “In CrossFit, the name of the game is being able to maintain a high, consistent work output over time,â€? says Farmer. “As a broad example, if Person A has a 5:50-mile time and Person B 6:30, yet Person B can hold a Yǣ€] Ď? MUSCLEANDPERFORMANCE.COM

This acronym, short for “every minute on the minute,â€? is an interval-style conditioning approach in which you begin an exercise or sequence of exercises at the top of every minute, and repeat that pattern for a given amount of time. For instance, a 10-minute 20 push-up EMOM: You’d do 20 push-ups starting at the top of Ď? ÇĄ completion of that 20th rep for the remaining time, then at the top of the next minute you’d again do 20 push-ups and so on for total of 10 minutes. This technique makes a workout more intense by squeezing more work into less time while also removing any possibility of dilly-dallying between sets. “An EMOM helps increase your overall muscular endurance by establishing a stable work pace with a moderately challenging load,â€? Farmer says. “You develop the power of quick recovery, and even a 10- or 20-second break to breathe helps you recover a lot of energy.â€? Ultimately, EMOMs are great training for determination and drive. “When you’re on round six of 10 and don’t think you’ll possibly be able to get through the next four rounds, suddenly the timer dings and you just keep going,â€? says Farmer. “Soon, you realize, ‘Hey, I can do this.’â€? Combine and Conquer

AMRAP and EMOM protocols can be used with any type of workout and are compatible with both resistance and bodyweight exercises. Position them in the heart of a routine or at the end as an effective Ď? ÇĄ ÇŁ You may never go back to the straight-and-narrow style of traditional training.

FULL-BODY CALORIE MELTDOWN

k This advanced workout, designed by trainer and Olympic lifting competitor Heather Farmer, comELQHV WKH EHQHÀ WV RI $05$3 DQG (020 ZLWK D range of heavy-duty functional movements. After completing your warm-up, do the 10-minute barbell EMOM, followed by a superset of squats and pullups, then to wrap things up, do a seven-minute AMRAP. All told, you should be done — mentally and physically — in about 20 to 25 minutes.

WARM-UP EXERCISE

SETS

REPS

Kettlebell Windmill

4

10 (each side)

Jump Squat

4

15

Dumbbell Bear Crawl

4

10 each arm

10-MINUTE BARBELL COMPLEX EMOM Load a barbell with 80 percent of your clean and jerk one-rep max. At the top of every minute, do this sequence without setting the bar down in between, then rest until the top of the following minute. EXERCISE

REPS

Clean

1

Hang Clean

1

Front Squat

1

Jerk

1

SUPERSET Do these moves one after the other with no rest in between. Use a barbell loaded with 75 to 85 percent your one-rep max for the squats and rep it to failure (AMRAP) for the pull-ups. Do six total rounds, resting no more than a minute between rounds. EXERCISE

SETS

REPS

Back Squat

6

6

6

AMRAP

- superset with Pull-Up

7-MINUTE AMRAP Do as many rounds as possible of this triplet in seven minutes. Use a moderate weight and good form for the strength moves. EQUIPMENT

EXERCISE CALORIES/ REPS

Assault AirBike

10 calories*

Dumbbell Renegade Row

10 push-ups and 10 rows per arm (alternating)

Dumbbell Weighted V-Up

15

*If you don’t have an Assault AirBike, any cardio sprint of about 30 seconds will do.

OCTOBER 2017 y MUSCLE & PERFORMANCE

23

BUILD

Ascend & Deliver Turn the drop set on its head for a new way to spur muscle growth. BY MICHAEL BERG, NSCA-CPT

IÂ

f you’ve been training awhile, you’re likely familiar with a drop set — that deviously painful technique that squeezes every last ounce of strength from your muscle as you continually rep to failure with minimal rest at ever-diminishing resistance. Also called “running the rack� or descending sets, the tactic makes a lot of sense. Say you’re doing incline presses with 60-pound dumbbells. You can get 11 reps but can’t get a 12th. Instead of ending the set right there, you grab 50s and do perhaps six to eight more reps. Drop again to 40 and you can likely get in a few more. In the end, your muscles have been thoroughly exhausted, setting the physiological stage for growth. But what about the opposite approach — instead of moving down in weight, you work your way up? Though it’s unconventional, this strategy could be the perfect tool to add to your musclebuilding arsenal.

to throw the weight instead of lifting it properly.� Instead, Fusaro recommends fewer reps with each step upward. “For biceps curls, start at the lowest weight for 10 reps,� he explains. “Then the next weight up would be done for nine reps, then eight, six, four, three, two and one.� An alternative method Fusaro likes to use is timed sets — hitting one weight for 45 seconds, then

moving up to the next one for 45 seconds, and so on. Challenge Accepted

Ascending sets are best done near the beginning of a workout when you’re fresh, and shouldn’t be a part of every single training session for any bodypart. Instead, think of ascending sets as a once-in-a-while shock technique that you keep at the ready to step things up.

Up and Away

24

MUSCLE & PERFORMANCE y

OCTOBER 2017

RISE TO THE CHALLENGE

k Try ascending sets for yourself: Pick one move from the list and, after a solid warm-up, perform a total of six sets of 10, nine, eight, six, five and three reps stepping up in weight with each set. If you really want to push your limits, work your way back down again, failing at each weight before dropping to the next, and pausing between sets only long enough to swap dumbbells. BODYPART

EXERCISE CHOICES

Back

Bent-Over Row, High Pull, Wide-Grip Pulldown

Shoulders

Seated Dumbbell Press, Dumbbell Lateral Raise

Chest

Dumbbell Incline Press, Flat-Bench Dumbbell Press

Triceps

Skullcrusher, Cable Rope Pushdown

Biceps

Standing Barbell Curl, Preacher EZ-Bar Curl

Quadriceps

Dumbbell Squat, Leg Extension

Hamstrings

Romanian Deadlift, Leg Curl

Calves

Standing Calf Raise, Donkey-Machine Calf Raise

MUSCLEANDPERFORMANCE.COM

Photo by Robert Reiff

During an “ascending set,� you’ll take a similar approach to a drop set, but in reverse. On that incline press example, you’d start with the 40s, then step up to the 50s, followed by the 60s, and so on, if you’re able. This is another way to achieve muscle fatigue and momentary muscular failure — the point at which you can’t quite manage another clean rep on your own. And essentially, ascending sets take the traditional concept of pyramiding up in weight from set to set — a standard practice for muscle growth — and eliminates the rest periods, meaning you’re moving more resistance in less time. Yet, there’s one critical difference. “When you’re going up, you don’t want to be failing [at each weight],� explains Jimmy Fusaro, a kickboxing and boxing specialist, personal trainer and owner of X-FIT Training, located

Č‹"Ď? .com). “You end up using lousy form and trying

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PERFORM

Avoid injury by learning how to stop in your tracks.

Perform these outdoor drills and train your ability to stop on a dime and make change — improving athletic performance and preventing injury. BY LARA MCGLASHAN, MFA, CPT

E Â

veryone trains to go faster, quicker, harder, stronger, but once you’re going warp speed, then what? The ability to stop is just as important as being able to go from zero to 60, so unless crashing and burning is part of your plan, learning to slow down — or decelerate — should be on your programming to-do list. Like any skill, deceleration needs to be trained, and teaching your body to control and dampen forces such as momentum and gravity can help prevent injury while improving overall performance. “Improving the ability to decelerate is imperative for almost any athletic endeavor since one rarely runs in a straight line at a constant speed,� says Josh Bryant, CSCS, and co-author of Jailhouse Strong: Interval Training (Back Arms Publications, 2013). “And with more than 200,000 ACL injuries a year you should take advantage of the variables you can control — deceleration training being one of them.� Find a local track or outdoor green space and do these drills once or twice a week to improve your deceleration capacity, enhance muscular balance and power, and prevent injury.

Mark off 30-meter intervals using cones or small rocks. Then perform your sprints as follows: Meters 0-30: run, gradually building toward top speed Meters 30-60: maintain top speed Meters 60-90: decelerate gradually, knees Ď? " ÇĄ ÇŚ ter of gravity in front of the forward knee Rest one to two minutes and repeat MUSCLE & PERFORMANCE y

Stand on your right foot with your arms at your sides, Ǥ " forward several feet and land, absorbing the impact and freezing momentarily in the down position, “stickingâ€? the landing. Now, hop rearward on the same leg and again stick the landing. Use your arms to help generate momentum, forward and back. Do all reps on one side before switching.

and repeat, alternating landing legs with each repetition. Lateral Mini-Hurdle Freeze

Vertical Two-to-One Jump

Line up a series of four to Ď? a foot in between and stand sideways to the lineup at one end. Move laterally through the hurdles, performing high knees across and over each one, using your arms to help keep tempo. When you get to the end, freeze on the outside leg for one count. Repeat in the opposite direction to complete one rep.

Stand with your feet hip-width apart, arms at your sides. Quickly bend your knees and ÇĄ " as high as you can, reaching your arms overhead. Land on one leg, absorbing the impact and holding the landing for one count. Replace your other foot

Josh Bryant is the CEO and master trainer at JoshStrength .com and has authored or coauthored several top-selling books, including Bench Press: The Science, Complete Guide to Dumbbell Training and Built to the Hilt.

THE WORKOUT

Flying 30s

26

Forward/Backward OneLegged Hop and Stick

OCTOBER 2017

EXERCISE

SETS

REPS

Flying 30s

6

1

Forward/Backward One-Legged Hop and Stick

3

6 (per leg)

Vertical Two-to-One Jump

3

10

Lateral Mini-Hurdle Freeze

3

8

Note: Always warm up and cool down appropriately for best results.

MUSCLEANDPERFORMANCE.COM

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MOBILITY

Spinal T(ap)

Set your upper back free and enjoy better results with these T-spine-targeting mobility drills. BY ERIN CALDERONE, MS, CSCS

Thread the Needle

B Â

ecause of its tendency to be such a pain (literally), your lumbar area usually hogs all the spinal glory. But the thoracic spine (T-spine) is an important link in the chain and is perhaps the most disregarded area when it comes to mobility. However, stiffness and lack of extensibility in the soft tissue surrounding the T-spine can cause shoulder strain and promote compression of the nerve roots, which can lead to pain and numbness in your shoulders, neck and Ď? Ǥ ÇĄ tight in your pecs, lats and shoulders, which can affect your overhead position in moves such as pull-ups and overhead squats. Use these moves preworkout to release your T-spine — correcting posture, decreasing pain and injury potential, and improving results — and hit the reset button on your back. Segmental Flexion/Extension With a Peanut

ÇĄ Ď? Ď? Ǥ Ď? ÇŚ cage (T12). (You can purchase a peanut online or make one by taping two tennis or lacrosse balls together.) Loop a towel behind your head and hold an end in each hand to support your neck. Inhale and slowly lower your shoulders to the ground. Exhale and perform a small crunch, rounding the upper back. Repeat for two or three 28

MUSCLE & PERFORMANCE y

OCTOBER 2017

slow repetitions then move the peanut up to the next vertebra. Continue until you reach T1. Prone Cobra

Lie facedown with arms at

ǥ Ǥ

Ď? ÇĄ externally rotate your arms so your thumbs point upward, palms facing away. Draw your shoulder blades down and back and lift your arms to raise your Ď? ÇĄ chin tucked. Hold for two or three seconds, then return to Ď? Ǥ eight to 10 reps. Iron Cross

Lie faceup with a foam roller along your right side. Bend your left hip and knee 90 degrees,

then cross your knee over your body and rest it on top of the roller. Inhale, then exhale and press your left shoulder blade into the ground, aiming to rotate your T-spine rather than stretching your chest. Hold Ď? ÇĄ release. Repeat four times, then switch sides. Thread the Needle

Get on all fours with your hands under your shoulders and your knees under your hips. Keep your hips square and reach your right arm underneath you as far as you can, resting your right shoulder on the ground. Hold for 30 seconds, then repeat on the opposite side. Do Ď? reps on each side.

T-SPINE TALK

k 7KH ODUJH ERQ\ SURWUXVLRQ DW WKH EDVH RI \RXU QHFN PDUNV WKH À UVW of 12 vertebrae (T1-T12) in the thoracic region. This area of your upper back supports your rib cage and works with your shoulder blades to coordinate complex movements and provide stability to your upper body. MUSCLEANDPERFORMANCE.COM

FUEL

Fungus for Fuel and Muscle Growth Get on the ’shroom-train — Cordyceps can help increase energy, improve performance and accelerate muscle gains. BY ADAM GONZALEZ

testes, encouraging them to produce more testosterone, the essential hormone for supporting and increasing muscle mass. Cordyceps also improves male reproductive capability and imparts a sense of sexual vitality in men as they age.

IN THE MARKET FOR MUSHROOMS?

kFor best results, look for products that deliver at least 300 milligrams of Cordyceps in a standardized extract form. Check out these three products, available at The Vitamin Shoppe and vitaminshoppe.com.

* Enhances cellular energy production

G Â

ulping down a whopping bite of fungus might not sound appetizing, especially when that fungus is parasitic in nature — growing on insect larvae and, when mature, eating its host! But lots of research Ď? Cordyceps, a genus of mushroom that includes more than 400 species, and which has been shown to do everything from Ď? Ď? boosting testosterone to enhancing libido. It has been a popular staple in Chinese medicine for centuries and Western culture is just catching up. Despite its off-putting source, Cordyceps has more than 20 bioactive ingredients and offers a Ď? Ǥ Ď? to consider: * Improves cardio capacity, stamina and endurance

This magic mushroom increases oxygen uptake, thereby increasing the supply of blood to the organs and extremities and accelerating oxygen delivery and utilization in working muscles. Research also indicates that supplementing with Cordyceps can help lower heart rate, allowing you to train with more intensity for longer duration, thereby burning more fat during high-intensity interval training and improving sports performance for time or distance. * Supports testosterone levels

Cordyceps stimulates the Leydig cells in the 30

MUSCLE & PERFORMANCE y

OCTOBER 2017

You might reach failure in a set because you can no longer generate enough short-term ATP (energy) to continue. Cordyceps provides additional adenosine to boost ATP production, enabling you to lift more weight for more sets, while also supporting the stimulation of muscle growth when followed with proper nutrition for workout recovery. * Naturally boosts energy

Cordyceps attaches to the same receptors as caffeine and has a similar stimulating outcome, but but doesn't cause the jitters. That makes it a great energy booster for those who train later in the day or evening, since it does not negatively affect the ability to sleep.

Vitamin Shoppe Cordyceps (100 capsules, $14.99) Two capsules provide 1,040 milligrams of Cordyceps.

Planetary Herbals Cordyceps Power CS-4 (60 tablets, $11.99) Contains 800 milligrams of Cordyceps per two-tablet dose.

* Accelerates recovery

Cordyceps is considered an energizing adaptogen similar to maca or other superfoods, Ď? ÇĄ Ď? muscle aches. It also has been shown to balance cortisol and other stress hormones, helping restore balance and accelerating recovery.

Millennium Sport Technologies Cordygen5 (90 capsules, $29.99) Contains 2,250 milligrams per three-capsule dose. MUSCLEANDPERFORMANCE.COM

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FOR WOMEN Female athletes are at greater Ď? they lose iron not only through perspiration but also during menstruation. And if you’re an endurance athlete your risk ratchets up another notch because of foot-strike hemolysis, in which red blood cells are destroyed when feet repeatedly pound a hard surface.

Take 5 Five critical supplements for active women BY LARA M C GLASHAN, MFA, CPT

Body Map DAILY DOSE: 15 to 20 milligrams EAT: Oatmeal, lentils, leafy

ÇĄ Ď? ÇĄ ÇĄ meat, poultry TAKE AS: Part of a women’s formula multivitamin or a pill that contains vitamin C to enhance uptake DO NOT CONSUME WITH: Caffeine, calcium or zinc, which may inhibit absorption CALCIUM

Most people know calcium as a bone-strengthening mineral, but it also plays an important role in muscle contractions, the conduction of nerve impulses, blood clotting and hormone release. Athletes excrete calcium through perspiration, causing electrolyte imbalances that can lead to cramps and muscle spasms, and calcium Ď? at an increased risk for stress fractures. Symptoms of a cal Ď? sion, numbness and tingling in the hands, feet and face, and weak nails.

Provide your body with the raw materials it needs build lean muscle.

Body Map

A

ÇŚ ‘ ÇŚĎ? ÇŚ supplement plan, there are a number of essential vitamins and nutrients that all active women need. Whether you’re ÇĄ ÇĄ Ď? supplements should be part of your daily regimen. IRON

Iron is a necessary component of hemoglobin, the compound in red blood cells that transports 32

MUSCLE & PERFORMANCE y

OCTOBER 2017

oxygen from your lungs to your working muscles. For ÇĄ Ď? impaired aerobic metabolism, fatigue, shortness of breath and a reduced capacity to utilize oxygen to produce energy. Athletes have more red blood cells than non-athletes, and as a result need more iron.

DAILY DOSE: 1,000 to 1,500 milligrams EAT: Cheese, yogurt, spinach, almonds, sardines, broccoli TAKE AS: A pill that also contains vitamin D and/or phosphorous to enhance absorption DO NOT CONSUME WITH: Iron

OMEGA-3

Plenty of research has linked omega-3 fatty acids to eye MUSCLEANDPERFORMANCE.COM

health, reduced risk of depression and heart disease, and healthy skin and nails. But of particular interest to athletes Ď? Íľ help increase protein synthesis Ď? Ǥ Íľ soreness and aid in recovery via ÇŚ Ď? ÇŚ Ǥ ÇĄ studies actually indicate that ÇŚÍľ

" Ǥ

and which has little if any added ǥ calories. Body Map DAILY DOSE: \Ǥʹ -

Č‹ʹǤʹ ČŒ \ǤͺnjʹǤ] EAT: ÇĄ ÇĄ ÇŚ ÇĄ ÇĄ ÇĄ Ď? ÇĄ beans TAKE AS: A powder blended ÇĄ ÇĄ ÇŁ " stored as fat, so accurately calculate your daily needs

SUPPS FOR THE ACTIVE WOMAN

kActive women need a number of essential vitamins and minerals. Here are a few products our editors recommend. You can find them in The Vitamin Shoppe stores or at vitaminshoppe.com.

MegaFood Blood Builder 90 tablets, $24.42

DHEA Body Map DAILY DOSE: €]] \ǥ]]] -

EAT: Ď? Č‹ ÇĄ ČŒÇĄ Ď? " ÇĄ ÇĄ raw nuts, soybeans, spinach TAKE AS: Č‹ DzĎ? Çł ÇŚ Dz ÇłČŒ DO NOT CONSUME WITH: ÇŚ Y ÇĄ ÇĄ PROTEIN POWDER

ǥ ǥ Ǥ ǯ ǥ ǯ

Ǥ needed to repair tissues post ǥ such as cortisol, which drive

than burn it. Protein powders ÇŚ friendly plant-based products to nivores. Look for a product that Ď? ent, that is low in carbohydrates MUSCLEANDPERFORMANCE.COM

Dehydroepiandrosterone is a Dz ÇĄÇł ÇĄ \€] ÇĄ ÇŚ " Ǥ ÇĄ and your body does not have tate proper endocrine func Ǥ ÇĄ ÇĄ ÇĄ ÇĄ Ǥ ÇĄ Ǥ since it is synthesized in part ÇĄ lower cholesterol levels in the body.

Vitamin Shoppe Calcium 1200 with Vitamin D3 240 softgels, $17.99

Nordic Naturals Omega-3 (690 milligrams) 180 softgels, $36.99

1DWXUH¡V %HVW ,VRSXUH Zero Carb Protein 3 pounds, $40.49

Body Map DAILY DOSE: Consult with your

doctor for a level appropriate for you EAT: There are no foods that TAKE AS: A capsule DO NOT USE IF: You have heart ÇĄ ÇĄ Íľ]ÇĄ physician

Jarrow Formulas DHEA 10 (10 milligrams) 90 capsules, $7.99

OCTOBER 2017 y MUSCLE & PERFORMANCE

33

BRAND SPOTLIGHT

Get to Know:

MuscleTech BY JILL SCHILDHOUSE

W Â

ith legions of fans everywhere, weightloss brand Hydroxycut is widely known ÇŻ Ď? Ǥ direct-to-consumer mail-order business in 1995? Dz ing the original Hydroxycut formula,â€? says Victor ÇĄ Č‚ Ǥ Dz formulas worked very effectively, and more and " Ǥ ‘‘ ÇĄ Ǥdz

Proven Products

Í´Í´ ÇĄ neer the highest-quality, research-backed formulas ÇĄ Ď? Ǥ ÇŻ Ď? ÇĄ ÇŚ ÇĄ " ÇŚ ÇĄ ÇŚ ÇŚ \]]Ψ

Ǥ ÇĄ ÇŚ ÇĄ ÇĄ € " Ǥ " ÇĄ € € Ǥ Dz Ď? Ď? ÇĄ meant having little or no science behind it,â€? says Ǥ Dz Ď? in the industry when it came to high-quality, ÇŚ ÇĄ Ď? Ǥ ÇĄ ÇĄ Ď? Ǥdz

Ǥ ÇĄ ‘ Technology to deliver advanced combinations of key ingredi Ǥ “We have worked with countless universities and research facilities to ensure we are at the forefront of all emerging ÇĄÇł Ǥ Dz recently, MuscleTech and the into a multimillion dollar Ǥ of this lab is to research and assess new ingredients with Ǥdz Athletes Attest

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OCTOBER 2017

Amino Acids

their critical role in building muscle and strength in athletes. Although the body creates some of the aminos it needs (non-essential amino acids), your body has to obtain others (essential amino acids) from food or supplements. Of these, the branched-chain amino acids — leucine, isoleucine and valine — are the most critical since they help stimulate muscle protein synthesis. \Í´ grams of essential amino acids, including 5.7 grams of naturally ʹǤÂœ Č‹ muscle-building process). Rate of Digestion

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tatistics don’t always tell the whole story of an NBA player’s rookie year. They certainly didn’t for the Bulls’ Denzel Valentine, who was selected by Ď? round and was 14th pick overall in the 2016 Draft. The 6'6", 212-pound guard’s numbers for the 2016–17 season don’t really jump off the page: 5.1 points, 2.6 rebounds and 1.1 assists per game, in an average of 17.1 minutes. But we’re looking at the wrong numbers. ÇŻ \Íľ Ď? ÍľÂ&#x; games due to minor injuries and the simple fact that most teams ease their rookies into Ď? them with too much, too soon. Furthermore, his playing time (minutes per game) — and therefore his production in points, rebounds and assists — increased every month until April, dropping off only because the playoffs were approaching and the Bulls rested their rotation players the last few games. By the end of the season, Valentine was practically playing starter’s minutes. Ď? your best ball during your team’s playoff push showed up in a box score or player Ď? ÇĄ votes for NBA Rookie of the Year, but he was not indignant. “It was overall a pretty good rookie year for me,â€? says Valentine, who at the time of this interview was in Las Vegas playing for the Bulls in the NBA’s Summer League. “I wasn’t playing much early in the season and I was hurt, as well. When things aren’t going your way, you’ve still got to be prepared and do things in a professional way. I think I did a good job staying the course, and I think I made the most of my opportunities when I got into the game.â€?

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Most new players hit that wall around game 30 on the NBA schedule, the point at which their collegiate season would have Ǥ ÇĄ Ď? ÇŚ ÇŚ ers are still going strong physically and have that youthful bounce in their step. But after game 30, that youthful exuberance starts to wane as their bodies wear down, fatigue sets in and production drops. To enumerate exactly how many players hit that stalling point is impossible; in fact, many NBA insiders believe the notion is overstated. What we do know, however, is that Valentine did not hit that wall. Case in point: Valentine’s 31st game of the season came on February 24 against Phoenix. In that game, he played a considerable 34

SCALING THE “WALLâ€? n college basketball, teams play between 30 and 40 games per year, and each game lasts 40 minutes; in the NBA, the schedule jumps to 82 games per season, each lasting 48 minutes, and a play ÇŻ Ď? into two phases: before the “rookie wallâ€? and after it.

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minutes and scored 15 points, his secondhighest scoring output of the season. Why was Valentine impervious to this hypothetical wall when so many others slam into it full force? It comes down to two fac ÇŁ Ď? ÇĄ at Michigan State prior to the NBA (most elite players only spend a year or two in school); and second, his high-level strengthand-conditioning program administered by the Bulls staff. “Denzel went through four years of collegiate strength and conditioning, so he didn’t come into the league like some 18-year-old who is completely raw physically,â€? Matt Johnson, the strength and conditioning coach for the Chicago Bulls. “He had good physical

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development at Michigan State; our job is to take it to the next level. We really pushed max strength work this past season to get him as strong as possible, especially with his limited minutes early in the season. And from there, we were able to progress into power work and even develop some linear and lateral speed as the season went on.â€? Ď? ÇŻ said than done, even though, as Valentine says, “You don’t have to wake up for classes in the morning, which is good. You can rest and get extra treatments that help you take care of your body and recover.â€? Still, recovery is a challenge in the NBA, partly because of a schedule that has teams playing three or four games per week, versus twice weekly in college. “The unique challenge in the NBA is the schedule,â€? says Johnson. “Training is a stressor just like any other, so our job as strength and conditioning coaches, with 82 games in a season, deals a lot with managing that stress — knowing when to push a guy, and when to back off and focus on recovery. A lot of times we dictate that through-

OCTOBER 2017 y MUSCLE & PERFORMANCE

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out the season by simply listening to and watching our athletes. How are they moving in their lifts? How is their body language? Are they beat up from last night’s game? We’ve got to know when to push them and when to back off based off those observations and conversations [with the players].�

MUSCLE MATURITY alentine isn’t one to peak early, and at Michigan State, he saved his best for last, playing in Hall of Fame coach Tom Izzo’s system for three years before breaking out and winning the Associated Press College Basketball Player of the Year award his senior year. Izzo is known for developing athletes for long-term success, and “making his players into better men on and off the court,â€? says Valentine himself. Johnson noticed this maturity right away from the rookie. “Denzel’s mental maturity level was outstanding from day one,â€? says Johnson. “He came in with a great attitude, accepts coaching really well and knows how to work. He was part of a prestigious win ÇĄ Ď? high character attributes.â€? Valentine will need to maintain that attitude and work ethic to have a successful career; he may be mature for a second-year player, but going forward he’ll be playing against the most athletic basket Ǥ Dz Ď? ÇĄ and faster than what I was used to in college,â€? says Valentine. “There are some strong guys in the league. And they’re wiser, too.â€? Wisdom will come with time for Valentine, but he already possesses the skills and intangibles needed to be a very good NBA player, perhaps even an All-Star someday: He’s an excellent outside

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shooter, a good passer, has great court vision and rebounds well for his size. As he continues to hone those talents, all that remains is maximizing the “bigger, stronger, fasterâ€? part. “We’ve had a full year to work with Denzel, and we’ve been able to establish a good training base,â€? says Johnson. “Now he’s really getting into the fun part of training. He’s learning to attack the Olympic lifts for greater force development. We’re doing linear speed work to get him faster. We’re doing various med-ball throws, various plyometrics. We need to get him more powerful, more explosive, and faster. And he’s laid a really good strength foundation to get there.â€? Whereas Johnson’s goals for the secondyear player are weight room-based, Valentine’s bottom line is more time on the court, Ď? " points, assists and rebounds, and hitting big Ǥ Ď? direction heading into year No. 2: cracking the Bulls’ starting lineup. “I’m trying to become a starter and make a big-time jump this year,â€? says Valentine. “I want to become one of the main players and go-to guys on the team. I think I have a big opportunity to do just that.â€?

Denzel came in with a great attitude, accepts coaching well and knows how to work. —Matt Johnson

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Looking good is important to me. When you're constantly in the public eye, it's important to look professional off the court.

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VALENTINE’S (TRAINING) DAY The Chicago Bulls strength and conditioning staff regularly employ circuitstyle training with players during lifting sessions to target multiple areas of development, namely strength, power and mobility. According to Matt Johnson, the strength and conditioning coach for the Bulls, one format in particular he uses with Denzel Valentine and his teammates is a “triplet” (supersetting three different exercises). Here are two triplets — one for lower body and one for upper body — Johnson offered up for anyone looking to improve performance in basketball or any other comparable high-impact activity.

LOWER-BODY TRIPLET

UPPER-BODY TRIPLET EXERCISE

REPS

8-10

Dumbbell Bench Press

8-10

Half-Kneeling Hip Flexor Stretch

30 seconds per side

Barbell Bent-Over Row

8-10

Box Jumps

5

Thoracic Mobility Series (T-spine extension + T-spine rotation)

10 per movement

EXERCISE

REPS/TIME

Barbell Front Squat

Note: Complete the triplet three or four times, resting one to two minutes between rounds.

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MUSCLE & PERFORMANCE y OCTOBER 2017

Note: Complete the triplet three or four times, resting one to two minutes between rounds.

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Shorts, shirt, tights and shoes by Nike.

A glimpse into Denzel Valentine’s training program, courtesy of Matt Johnson, the strength and conditioning coach for the Chicago Bulls.

M&P: What’s the general structure of Denzel Valentine’s offseason training schedule? Matt Johnson: I view the offseason as starting the day after we get eliminated IURP WKH SOD\RIIV 7KHUH¡V DQ active recovery period of two to four weeks, depending on KRZ PXFK D JX\¡V SOD\HG WKDW VHDVRQ DQG ZKHUH KH¡V DW LQ his physical development. After those weeks of active UHFRYHU\ DQG UHVW ZH¡OO NLFN off our summer offseason program. ,Q RXU RIIVHDVRQ ZH¡OO go through a typical linear SHULRGL]DWLRQ 2XU Ă€ UVW EORFN of training focuses on work capacity and preparing the tissues, musculature and WHQGRQV IRU WKH VXEVHTXHQW WUDLQLQJ EORFNV 2XU VHFRQG EORFN EXLOGV RQ WKDW ZLWK VRPH general strength and endurDQFH ZRUN DQG WKH WKLUG EORFN EXLOGV RQ WKDW ZLWK VRPH PD[ strength work. Leading into camp, we get into power and speed to “peakâ€? the players for

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WUDLQLQJ FDPS LQ 6HSWHPEHU DQG 2FWREHU M&P: What does a typical week of training look like? MJ: Generally speaking, our guys lift three days a week and condition three times a ZHHN %XW WKDW¡V QRW WKH EH all and end-all. Some guys PD\ EHQHĂ€ W PRUH IURP OLIWLQJ four days a week with an XSSHU ERG\ ORZHU ERG\ VSOLW RIIVHDVRQ RWKHUV PD\ EHQHĂ€ W from three days a week with WZR ORZHU ERG\ ZRUNRXWV DQG RQH XSSHU ERG\ 7KHUH¡V QRW really one right answer — it just depends on where each guy stands in his physical development. M&P: Where do you ďŹ t mobility in among the strength work? MJ: :H¡UH YHU\ IRUWXQDWH KHUH to have a full staff of hands ready to work on our athletes. From the time they walk LQ WKH GRRU WKH\¡UH JHWWLQJ KDQGV RQ PRELOLW\ ZRUN RQ WKH WDEOH E\ WUDLQHUV DQG SK\VL

cal therapists. In the weight URRP WKH\¡UH JHWWLQJ PRELOLW\ work during dynamic warmXSV EXW ZH¡OO DOVR WKURZ LQ PRELOLW\ ZRUN DV Ă€ OOHUV GXULQJ a workout, supersetting it with our main strength movements. Postworkout they have access to massage therapists, where they can go get soft tissue ZRUN DQG ZRUN RQ PRELOLW\ M&P: How about conditioning? Do you do that on the basketball court or a track? MJ: In the early offseason, we WHQG WR WDUJHW DHURELF EDVHG work through things like tempo runs and strongman circuits, and we try to keep things very JHQHUDO DQG QRQVSHFLĂ€ F $V the offseason progresses from D FRQGLWLRQLQJ VWDQGSRLQW ZH¡OO GR PRUH EDVNHWEDOO VSHFLĂ€ F circuits on the court and work RQ DQDHURELF FRQGLWLRQLQJ SULRU to training camp. M&P: What general pieces of advice can you offer for young basketball players? MJ: First of all, strength and

power work is so important for D EDVNHWEDOO SOD\HU WR SUHSDUH their musculature, tendons and tissues for the forces WKH\¡UH JRLQJ WR HQFRXQWHU RQ WKH FRXUW 7KH PDLQ ZD\ \RX¡UH JRLQJ WR DFKLHYH WKDW LV E\ OLIW ing heavy weights, using techQLFDOO\ VRXQG IRUP $QG \RX¡UH JRLQJ WR JHW WKH PRVW EDQJ IRU \RXU EXFN E\ GRLQJ \RXU ELJ compound movements. M&P: What movements in particular do you prefer? MJ: I highly recommend GHDGOLIWV VSOLW VTXDWV DQG DQ\ VTXDW YDULDWLRQ :H GR a lot of carries, throw a lot of PHGLFLQH EDOOV DQG VSULQNOH in some Olympic lifts. And I FDQ¡W HPSKDVL]H HQRXJK WKH importance of doing proper progressions to get you techniFDOO\ SURĂ€ FLHQW DQG DEOH WR GR WKRVH H[HUFLVHV 6R PD\EH GRQ¡W VWDUW ZLWK WKH EDFN VTXDW ULJKW DZD\ VWDUW ZLWK D JREOHW VTXDW DQG ZRUN \RXU ZD\ WR D =HUFKHU VTXDW WKHQ D IURQW VTXDW WKHQ PD\EH WDFNOH D EDFN VTXDW

OCTOBER 2017 y MUSCLE & PERFORMANCE

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EGREGIOUS ACTS OF EXERCISE SEVEN MOVES YOU’RE PROBABLY DOING WRONG — AND THE EASY WAYS TO FIX THEM. BY NICK TUMMINELLO, CPT PHOTOGRAPHY BY CORY SORENSEN

iii EVERY DAY IN THE GYM YOU SEE SOME YAHOO

doing an exercise in a crazy manner. Don’t see anyone ailing about? Then you might be that yahoo. These seven popular exercises are ones you might actually be doing biomechanically wrong every day, minimizing their effectiveness, putting you at risk for injury and setting yourself up to be the next Fail.com superstar. Use these smart tweaks and simple modiďŹ cations to ďŹ x your broke-ass form — improving results across the board while avoiding humiliation on social media.

1. SHOULDER INTERNAL/ EXTERNAL ROTATION SUPPOSED TARGET: ROTATOR CUFFS

Standing Internal/ External Rotation with Resistance Band

Warming up your rotator cuffs is rote before pressing or overhead movements. However, many people do internal and external rotations while standing upright with their arms out like a scarecrow, elbows bent 90 degrees. Performed this way, the move is loaded vertically by gravity, but since your rotator cuff muscles are designed to move horizontally and rotationally, you are really only loading your biceps — the muscles that hold a weight up against gravity — in this position. Fix it: Ď? tors while standing, you have to create a horizontal load vector (i.e., a line of resistance that runs parallel to Ď? ČŒ Ǥ nately, you can use gravity to create a similar load vector by performing rotations while lying on your side.

STANDING INTERNAL/EXTERNAL ROTATION WITH RESISTANCE BAND Set a resistance band or cable pulley to elbow height and stand sideways to the station. Grip the handle with your outside hand, palm facing inward, elbow bent 90 degrees. Begin with your arm across your belly, then keep your upper arm pinned to your side and your forearm parallel to Ď? handle across your body as far as you can. Return slowly to the start.

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MUSCLE & PERFORMANCE y OCTOBER 2017

Hair and makeup: Nancy J

SIDE-LYING INTERNAL/EXTERNAL ROTATION Lie on your side with your hips and legs stacked and hold a small dumbbell in your top hand, arm bent 90 degrees. Using your upper arm as a hinge, rotate your arm to lift the weight up as far as you can, then slowly lower to the start.

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Side Bend With Resistance Band

3. STABILITY BALL CRUNCH SUPPOSED TARGET: CORE (RECTUS ABDOMINIS)

If your stability ball is rolling around underneath you while you’re “crunchingâ€? on top, your knees are getting a good bending and extending workout, but your abs are totally taking a nap. The whole idea behind the ball is to control its instability with the strength of your abs and core, so if the ball is moving, you’re not doing it properly. Fix it: When doing a stability ball crunch, the Ď? " and extending in a controlled fashion over the top of the ball, while the ball itself remains stationary.

STABILITY BALL CRUNCH Lie on top of a stability ball and lift your hips to align with your knees, legs bent 90 degrees, feet beyond hip Ď? Ď? Ǥ down over the top of the ball and extend your arms ÇĄ Ď? Ǥ " and curl your head, shoulders and upper back off the ÇĄ Ď? ing while keeping your hips and the ball motionless. Lower slowly and repeat. Stability Ball Crunch

2. SIDE BEND SUPPOSED TARGET: OBLIQUES

Those ’80s-style side bends done with a weight in each hand should have gone extinct alongside thong leotards, yet they persist. However, done this way, the weight of one dumbbell offsets the weight of the other, rendering the move pretty ineffective at loading the lateral core muscles of the torso. Fix it: You can still go the dumbbell route and do side bends with a single heavy dumbbell instead of two, but your best option is to use a cable or band, which provides tension throughout the entire range of motion, effectively loading the lateral musculature.

SIDE BEND WITH RESISTANCE BAND Attach a resistance band to the bottom of a squat rack or set a cable pulley to the lowest setting and stand sideways to the rack. Hold the handle with your inside hand and step away to create some tension in the band. Keep your hips square as you slowly incline your torso toward the machine, then reverse and pull the band as you bend to the other side. Return slowly to the start to make use of the negative as well. MUSCLEANDPERFORMANCE.COM

OCTOBER 2017 y MUSCLE & PERFORMANCE

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4. HANGING KNEE RAISE SUPPOSED TARGET: ABS

Most people usually start this move with their legs fully extended, then bend their knees and lift their legs to hip height for the move itself. This execution uses your abs a little bit — mostly for stability — but when done this Ď? " " Ǥ

Fix it: The primary function of your abdominal Ď? " Ǣ ÇĄ this move ab-centric, you have to begin at the end — starting with your knees lifted then using your abs to raise them higher.

HANGING KNEE RAISE Hang from a pull-up bar with your legs extended. Then Ǣ position. Now, use your abs and curl your tailbone and hips up as high as you can, pausing a moment before lowering to the start — knees lifted.

Forward Lunge

5. FORWARD LUNGE SUPPOSED TARGET: TOTAL LEG

Most people perform lunges with their torso ÇĄ Ď? Ǥ ÇĄ that execution makes biomechanical sense if you’re focusing mostly on your quads, but if you’re shooting for total leg exhaustion — not so much. Fix it: Performing lunges with a forward trunk lean increases the recruitment of the hip extensors (i.e., glutes and hamstrings) relative to a more upright posture, reducing the demand on the quads and making the lunge a more total-leg exercise.

Hanging Knee Raise

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MUSCLE & PERFORMANCE y OCTOBER 2017

FORWARD LUNGE Stand upright with your feet together holding a set of dumbbells at your sides. Take a long step forward and bend both knees to lower into a deep lunge, simultaneously leaning forward from your hips with a straight back so your torso makes a 45-degree angle. Push off your front foot and return to the start. Continue, alternating sides. MUSCLEANDPERFORMANCE.COM

6. BICEPS CURL SUPPOSED TARGET: BICEPS

Many people push their elbows forward as they curl a weight up, so at the top their elbows wind up underneath their hands. However, once your hands are stacked directly over your elbows, there’s no longer any mechanical tension on your biceps, thus making this exercise less effective.

Standing Dumbbell Biceps Curl

Fix it: To maintain tension on the biceps throughout the entire repetition, keep your upper arm in line with your torso, perpendicular Ď? Ǥ

STANDING DUMBBELL BICEPS CURL Hold dumbbells with an underhand, shoulderwidth grip and pin your elbows and upper arms to your sides. Keep them here as you curl the weight up toward your shoulders as high as you can. Pause, then lower slowly to the start.

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ASSAULT BIKE/ELLIPTICAL Get a grip: Use both arms and both legs for a total-body burn.

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Get more out of the workouts you’re doing — RIGHT NOW — with these simple adjustments. BY NICK TUMMINELLO, CPT

I

mproving your muscle-building results doesn’t necessarily mean assembling a larger repertoire — adding more and more exercises to your toolbox until you’re hopelessly inundated. To accelerate your progress, you just need perfection — at least when it comes to your repetitions. One repetition of an exercise consists of the following: a concentric (positive) contraction where your muscles shorten to move a load, an isometric (paused) contraction where you hold the weight in place, and an eccentric (negative) contraction where the muscles lengthen

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MUSCLE & PERFORMANCE y OCTOBER 2017

against resistance. An ideal repetition demands perfection in all three of these zones. These simple, practical directives can help you perfect your reps from Ď? Ǥ you could and draw big dividends from your current workout routine — starting right now.

GOING UP: THE CONCENTRIC PORTION

There is a lot of confusion as to how to execute a proper concentric contraction when it comes to reps and poundage, and although some people argue that you have to lift heavy for

fewer reps to incite change, others rally for lighter loads to failure. In truth, there is no magical rep range for maximizing muscle size, and according to research published in the Journal of Applied Physiology, lifting a lighter load to failure produces muscular gains similar to those produced by lifting a heavy load to failure. Therefore, you can incorporate both kinds of sets into your programming so long as you reach muscular failure with each set. To keep things fresh, try using both techniques within the same workout, or alternate between them every other session.

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HEAVY LOADS (1 TO 5 REPS)

When lifting a load that is heavy relative to your strength, focus on exploding into the concentric portion of each rep. In other words, rather than simply picking the Ď? ÇŚ lift, get into position, take the slack out of the bar, then “ripâ€? it off the ground as fast as you can without Ď? Ǥ press, get into position, lower the bar, then drive it up off your chest Ǥ — combined with the heavy load — improves strength and power, which over time allows you to lift MUSCLEANDPERFORMANCE.COM

more weight and therefore incur bigger gains.

LIGHTER LOADS (6 TO 20+ REPS)

Hypertrophy is all about controlling the weight throughout the entire range of motion, so with that in mind, it is not advised to explode into the concentric portion with a

lighter load, as you might actually Ǥ ÇŚ ÇĄ least two full counts to move the weight to the peak contraction. This Ď? muscles, and eliminates the use of momentum, which can divert work to other muscle groups.

THESE SIMPLE TWEAKS WILL HELP YOU GET THE MOST OUT OF YOUR WORKOUT. OCTOBER 2017 y MUSCLE & PERFORMANCE

53

GOING DOWN: THE ECCENTRIC PORTION

Your muscles are stronger during a negative, or eccentric, contraction of a lift, so if you let the weight come crashing down rather than harnessing that power, you’re losing out on some serious building potential — and putting yourself at risk for injury.

GO SLOW TO GROW

According to research, a slow, four-second eccentric contraction

during biceps curls produced superior increases in growth than did a one-second eccentric action, because it increased the muscular time under tension. Likely, you believe you’re already performing a slow eccentric contraction, but it’s probably not slow enough. Take this challenge: Set a timer nearby where you can see it. Lift the weight, then deliberately lower it for four to six full seconds. We bet it’s longer than you imagined.

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ot all cheating is off limits. In fact, once you have the fundamentals down pat, there are some solid ways to cheat effectively. For instance, cheat reps that use non-targeted muscles to help lift a weight through the positive contraction increases your time under tension of that targeted muscle, and allows you to take advantage of the negative portion of the rep to boost your building potential. In a dumbbell biceps curl, for example, once you have no more strict reps left in your tank, use your lower body — not your back, shoulders or arms — to cheat. Perform a quarter squat, making sure your spine and core are stable and strong, then quickly extend your legs and hips and use that momentum to help you lift the dumbbells through the concentric portion to the top, then slowly lower them for four to six seconds through the eccentric until you reach the bottom. Repeat until you can no longer mainWDLQ SURSHU SRVWXUH DQG RU IRUP Âł WKHQ \RX¡UH GRQH

HOLD IT: ISOMETRICS FOR GROWTH

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MUSCLE & PERFORMANCE y OCTOBER 2017

BE A CONTROL FREAK

Although it might be tempting to lift super heavy to take advantage Ď? contractions, listen up: An overly heavy weight can create forces that exceed the structural integrity of your joints, tendons and ligaments and could lead to serious injury such as sprains, strains and even tears. Rather than going super heavy, simply increase your time under tension (see above) to incite the same kind of growth without the risk.

WKUHH VHFRQGV DW WKH DVSHFW RI WKH H[HUFLVH \RX À QG WR EH WKH most challenging. This will help improve strength and endurance in the moves and movement patterns you want to improve.

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:KHUH \RX SHUIRUP WKH KROG GHSHQGV RQ WKH H[HUFLVH \RX¡UH doing. For example, in a bench press or squat, holding at the ERWWRP RI WKH PRYH SURYHV WKH PRVW GLIĂ€ FXOW ZKHUHDV ZLWK D EDU bell or machine row the hardest part is at the peak contraction. For a standing move such as a biceps curl, an isometric hold in the middle of the range of motion, when your forearm is parallel WR WKH Ă RRU LV EUXWDO

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You can also add a longer isometric hold at the beginning or end of a set to increase your time under tension. For example, at WKH HQG RI D VHW RI SXOO XSV \RX¡G KROG DW WKH WRS RI WKH UDQJH RI motion (the contracted position) for up to 10 seconds. However, LQ D EHQFK SUHVV Âł ZKHUH WKH PRVW GLIĂ€FXOW SDUW LV KROGLQJ WKH bar just above your chest — the isometric hold would come at the beginning of a set for safety; at the end, you might be too fatigued to press the weight back up. MUSCLEANDPERFORMANCE.COM

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ots of factors can prevent you from executing a perfect rep. Here are the top three offenders that happen every day in every gym in every country on the planet.

NO. 1: GOING TOO HEAVY

At any given time at a big-box J\P \RX¡OO VHH DW OHDVW RQH SHUVRQ seesawing during a biceps curl or lateral raise, throwing his or her back into each and every rep, clearly lifting with ego more than muscle. Although it might look “coolâ€? to a newbie, to the rest of us, it is ludicrous. When you lift too heavy, you reduce your time under mechaniFDO WHQVLRQ EHFDXVH \RX¡UH IRUFHG WR XVH PRPHQWXP <RX¡UH DOVR unable to perform a controlled negative without compromising your joints and you use more muscles than you intended to target, reducing the accumulated pump (i.e., metabolic stress).

NO. 2: IMPROPER POSITIONING AND POSTURE

When you lift weights, do you look like a droopy question mark, with stooped shoulders, a rounded spine and a lax core? This position puts you at risk for injury and reduces the effectiveness of a move. NFL coaches have a saying that applies to strength training: “Stance, alignment, assignment.â€? Think of that when you prepare to execute a movement. First, make VXUH \RX¡UH VWDQGLQJ O\LQJ RU VLWWLQJ properly for your exercise. Next, check your spinal and body alignment from head to heels. Finally, EHLQJ PLQGIXO RI WKRVH Ă€ UVW WZR checkpoints, go for it.

NO. 3: LIFTING WITHOUT FOCUS

PROPER WEIGHT, CORRECT ALIGNMENT AND DELIBERATE FOCUS ARE ESSENTIAL FOR EXECUTING THE PERFECT REP. MUSCLEANDPERFORMANCE.COM

These days there are endless things to distract you from your intention, ZKHWKHU LW¡V VRFLDO PHGLD RU VRFLDO L]LQJ %XW LI \RX¡UH QRW FRQQHFWLQJ mentally as well as physically to the H[HUFLVH \RX¡UH GRLQJ \RX¡UH VKRUW changing your results. Research published in the Strength and Conditioning Journal showed that mentally concentrating on the target musculature resulted in greater activation of that muscle group. Deliberately focus on each and HYHU\ UHS \RX¡UH H[HFXWLQJ DQG feel the muscle contracting in both directions. Wear headphones to WXQH RXW WKH J\P NHUIXIĂ H DQG extricate yourself from your phone, leaving it in the car or locker — Twitter can wait. OCTOBER 2017 y MUSCLE & PERFORMANCE

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Vitamins

are essential micronutrients found in the foods we consume daily. Although vitamins don’t directly provide energy, many promote energy production by optimizing cellular function and nutrient absorption. They also support growth and development of various tissues in the body, including bones and muscle, and serve as catalysts for many important biochemical pathways and reactions. During heavy training, when metabolic rate goes up, vitamin requirements increase. Based on this, intense training coupled with long-term strict dieting can Ď? Ǥ ÇĄ tend to have higher levels of lean mass and elevated metabolism, which equates to greater vitamin needs. The easiest way to meet your daily vitamin needs is to consume a diet abundant in a variety of fruits and vegetables. However, since many athletes follow low-fat diets, restrict calories, and/or limit their intake of whole grains, fruits and vegetables, vitamin supplementation is suggested in this cohort. For those men and women, we have outlined the most vital vitamins needed to support energy production, muscular growth and physical performance.

ESSENTIAL WATER-SOLUBLE VITAMINS FOR ATHLETES Water-soluble vitamins are not stored in the body; instead, they dissolve in body water and are absorbed and used by cells. The water-soluble vitamins are eliminated each day by the kidneys during urination and some watersoluble vitamins (such as vitamin C) are also lost during heavy sweating. Because of their short existence in the body, we need a continuous and adequate supply of watersoluble vitamins to keep from Ď? Ǥ

Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid (B5), Pyridoxine (B6), Biotin (B7), Folic Acid (Folate, B9), Cobalamin (B12) ĂŽThe B vitamins are most commonly found in whole grains, dark green vegetables, nuts, and many animal and dairy products. In the realm of exercise performance, optimal intake of B-complex vitamins is necessary for maximizing energy production and training adaptations in exercised muscle. 58

MUSCLE & PERFORMANCE y OCTOBER 2017

Where vitamins B1, B2, B3, B5, B6 and B7 are intimately involved in converting proteins and carbohydrates into energy, vitamin B12 and folic acid are required for red blood cell production, protein synthesis and tissue/cellular repair. Although studies have shown that heavy training promotes increased needs for B-complex vitamins in men and women, female athletes and vegetarians are most suscep Ď? B2, B6, folic acid and B12. Studies show that male and female athletes Ď? B-complex vitamins (such as B12 Č€ ČŒ Ď? exercise performance, which may be corrected with B-complex vitamin supplementation. To ensure that your B-complex vitamins are always topped off, we recommend taking a multivitamin, vitamin pack or B-complex vitamin designed for Ǥ ÇŚ Ď? products that include approximately 100 milligrams of B1, B2, B3, B5 and B6; at least 100 micrograms of B12 (in the form of cyanocobala-

min); 400 micrograms of folic acid; and 300 of micrograms of biotin. Take as directed.

ĂŽVitamin C is found in abundance in citrus fruits, broccoli, cabbage, spinach and sweet peppers (green and red). It aids in wound healing, strengthens blood vessel walls, and plays a vital role in iron absorption, as well as bone and tooth development. Vitamin C is one of the most researched antioxidants and, as such, it serves to buffer free radicals produced during exercise to promote enhanced muscle recovery. Studies illustrate that vitamin C antioxidant effects also serve to bolster nitric oxide bioavailability, which promotes improved blood flow during and after exercise, especially in older athletes. As well, vitamin C is a proven immune system support agent, keeping you healthy during periods of intense training and dietary restrictions. This water-soluble vitamin also helps to maintain and repair tendons, keeping you protected from musculoskeletal injury. The RDA for vitamin C is about 60 milligrams per day in men and women, but research suggests that much higher doses are needed for beneficial effects in athletes. It must be stressed that megadosing vitamin C (1 gram or more per day) has been shown to diminish training effects. Thus, the optimal suggested dosing is 250 to 500 milligrams of vitamin C per day.

Vitamins can support your immune system, protect against injury, increase energy and optimize cellular function. MUSCLEANDPERFORMANCE.COM

The easiest way to meet your daily vitamin needs is to consume a diet abundant in a variety of fruits and vegetables. However, active individuals may need additional supplementation.

ESSENTIAL FAT-SOLUBLE VITAMINS FOR ATHLETES In contrast to water-soluble vitamins, fat-soluble vitamins are stored in our fat and liver and are eliminated slowly from the body. Because they are stored in fat, fatsoluble vitamins can accumulate Ǥ ÇĄ Ď? cies in this category tend to be rare. Nevertheless, if you are an athlete, the following fat-soluble vitamin recommendations should be considered.

ĂŽThe body uses vitamin A to produce retinol, the bioavailable form of vitamin A. It is found naturally in ÇĄ Ď? Ǥ natively, the body can convert betacarotene (provitamin A) to retinol. Colorful fruits and vegetables (such as carrots, squash, apricots and MUSCLEANDPERFORMANCE.COM

cantaloupe) contain naturally high amounts of beta-carotene. Retinol can be processed into retinal, which is fundamentally important for vision. As well, this vitamin can be metabolized to form retinoic acid, which is a hormonal growth factor. Vitamin A is also important for reproduction, cellular growth and division, and bone and tooth growth. Vitamin A not only regulates growth of tissues but also can act as a powerful antioxidant, which aids muscle recovery by buffering free radicals that build up due to intense exercise. There are more cases of excess Ď? Ǥ ÇĄ daily needs are generally met through diet and/or multivitamin supplementation. If you eat a lot of vitamin A-rich foods, then make sure to use beta-carotene as your source of supplemental vitamin A. Research shows that beta-carotene only forms active vitamin A in times of need, thus decreasing the chances of an overabundance of vitamin A accumulating in the body. We recommend taking up to 10,000 IU of beta-carotene per day.

ĂŽThe body can make vitamin D when the skin is exposed to sunlight (by converting cholesterol to vitamin D); however, this mechanism of vitamin D “intakeâ€? depends greatly on the season or your sunbathing habits. Food sources of vitamin D Ď? ÇĄ Ď? Č‹ ÇĄ ČŒ oil. The most bioavailable form of supplemental vitamin D is vitamin D3, since it is much better absorbed than its “little brother,â€? vitamin D2. Vitamin D increases the absorption of calcium in the body, keeping bones strong. There is also substantial evidence showing that vitamin D helps with muscle func Ď? calcium levels. Studies show that vitamin D helps maintain healthy testosterone levels in males and supports immune function and fat OCTOBER 2017 y MUSCLE & PERFORMANCE

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loss. Many studies report that vita Ď? ÇĄ male and female athletes. The daily upper limit of vitamin D intake Í´ÇĄ]]] Ǣ ÇĄ \]ÇĄ]]] Ď? Ǥ

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Contains 100 milligrams of all the essential B vitamins as well as 400 micrograms of folic acid per single capsule dose.

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3. The Vitamin Shoppe Vitamin C (100 capsules, $6.79) Contains 500 milligrams of vitamin C per single capsule dose.

6. Healthy ‘N Fit Nutritionals Nutri Pack (30 packs, $25.99) One pack supplies megapotency vitamins and more.

All these products are available at The Vitamin Shoppe or on vitaminshoppe.com.

:RQGHULQJ ZKHWKHU WR XVH YLWDPLQ VXSSOHPHQWV" $QVZHU WKH IROORZLQJ Ă€YH TXHVtions to see if you are a candidate for vitamin supplementation. Do you follow a strict and limited diet with little if any fruit and very little variety, especially during the competitive season? Do you train at least four days a week at high intensity? Do you alter your diet to include more fruits and vegetables as your conditioning improves? When you train, do you sweat heavy? Are you more muscular than average? ,I \RX DQVZHUHG ´\HVÎź WR RQH RU PRUH RI WKRVH TXHVWLRQV WKHQ \RX DUH D FDQGLGDWH for vitamin supplementation.

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‌ To get a massage Try one of these massage techniques to improve performance, assist in recovery and, of course, relax. BY LARA MCGLASHAN, MFA, CPT

TISSUE 2 DEEP This is a rather vigorous, focused massage that targets the deeper layers of muscle and connective tissue to break up adhesions and release chronically tight muscles. The therapist uses his or her hands, forearms, Ď? ÇĄ Ď? Ǥ Deep tissue is often used to treat temporomandibular joint (TMJ) disorders, sciatica, repetitive stress injuries Č‹ ČŒ Ď? ÇŚ myalgia. For this massage, you are on a table and the therapist uses oil or lotion, but it is less about relaxation and more about healing.

3 REFLEXOLOGY With this Chinese practice, the therapist targets Ď? " Ď? ÇĄ endorphins, increase energy, eliminate toxins and boost metabolism. It also helps promote a calm and serene mental outlook by relaxing your central nervous system Ǥ Ď? " soothing and does not require you to remove anything besides your shoes and socks.

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ou lift, you run, you stretch, you eat clean — but there is one crucial element missing in your athletic regimen: massage. Lots of research has been conducted over the years on massage as it relates to athletics, with all investigations delineating a host of Ď? ÇĄ " ÇĄ range of motion. Of particular note to athletes is a study from McMaster University in Hamilton, Ontario, Canada, Ď? and promotes the growth of new mitochondria, improving endurance and performance by increasing the rate at which cells and muscles utilize oxygen and decreasing Ǥ Ď? ÇŚ lete should consider adding to his or her programming to get the best results possible.

1 SWEDISH This kind of massage uses long strokes, kneading and rolling, and moves in patterns similar to how your Ǥ Ď? wastes from your muscles, assisting in recovery from training and injury while promoting relaxation and relief from mental and physical stress. For this treatment, you take off all (or most) of your clothing and lie on an ele ÇĄ Ď? Ǥ therapist uses lotion or oil to prevent friction or pulling, Ď? Ǥ 66

MUSCLE & PERFORMANCE y OCTOBER 2017

MASSAGE 4 SPORTS According to the American Massage Therapy Association, sports massage can improve athletic performance, speed recovery and prevent/treat injuries. The therapist manipulates the muscles used most in your sport to break up scar tissue and improve mobility, while also helping dilate blood vessels to promote circulation and the removal of waste products to reduce soreness and tension. For a sports massage, you lie on an elevated table; the therapist combines several different massage techniques using a moderate to hard pressure and lotion or oil. Note: Sports massage might be uncomfortable and you might even be sore afterward.

5 THAI This treatment is a blend of assisted yoga, acupressure, passive stretching and vigorous massage ÇĄ Ď? " and improving range of motion. It is simultaneously energizing and relaxing, and has been shown to increase muscle capillary density, improve oxygen delivery and promote the release of lactic acid and endorphins. For a Thai massage you rest fully clothed Ď? or her body (elbows, hands, knees, feet) to apply Ď? Ǥ MUSCLEANDPERFORMANCE.COM

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