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Inside

COVER STORY

NOVEMBER 2017 VOLUME 78 | NO. 11

6 Panda-monium He didn’t ask for the fame, but Simeon Panda, one of the most popular bodybuilders on social media, isn’t letting it go to waste.

IN EVERY ISSUE

140 ASK 144 THE LAST WORD

FEATURES

50 Not-So-Complex Gains: Part 1

String exercises together for a quick fat-burning session that also boosts strength and size gains.

58 Double Your Strength Commit to this 64-day program and you’ll put double-digit numbers on all your main lifts.

66 New Age Aesthetics Shamsul Ali is on a quest to become the first Bengali IFBB pro, and you’d be foolish to doubt him.

74 Timeless Muscle We’ve found the fountain of youth when it comes to staying in top shape in your 30s, 40s, and beyond.

80 What’s in a Name? Part 2 We round out our list of iron innovators with these seven unique moves all of which are named after really jacked dudes.

86 Frozen Feasts Put your opinions about frozen foods aside and cook up these healthy recipes that incorporate freezer fare.

SECTIONS

92 Staggered Deviation Use this training method to bring lagging body parts up to par.

96 Raising the Dead(lift) No exercise will do more for you than the deadlift. So use this plan to become a pro at this must-do move.

100 Get Ripped Without Cardio!

This four-day workout is so intense you won’t need to step on a treadmill.

106 Pigment Power Take advantage of fresh, nutritious produce with these supereasy high-protein recipes for breakfast, lunch, and dinner.

112 Rapid-Fire Six-Pack You’re only three moves and 10 minutes away from shredded abs.

116 The 600 Workout Hit 600 total reps in your workout for a surreal pump and fast muscle gains.

124 Booty Queen With hard work—and thousands of squats—Amanda Latona Kuclo has taken the fitness industry by storm.

130 Pain-Free Leg Training: Part 1 How to train around lower-body injuries for guys with achy knees.

136 Level Up: Chest This bodybuilding-inspired approach to chest training will blow up your pecs.

14 TRAIN

38 EAT

Do your first-ever front lever; five reasons your box jump sucks and how to fix it; get seriously strong in just six minutes; and training tips from our columnist Ryan Terry.

Make these healthy beer-centric recipes; one new supp you’ve got to try; tacos vs. burrito; protein-packed chicken five ways; and how to serve up the juiciest steak.

ON THE COVER SIMEON PANDA /// Photograph by Tom Watkins

YOUR

TASTEBUDS U S WILL I TH THANK HA YOU! Y NEW WHITE CHOC FLAVOUR

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CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker EDITOR IN CHIEF Shawn Perine EDITORIAL MANAGING EDITOR Brian Good ART DIRECTOR Ian Robinson UK CONSULTANT John Plummer e-mail: jplummer@amilink.com NUTRITION CONSULTANTS Mark Gilbert, B.Sc (Nutrition), CISSN and Tim Ziegenfuss, Ph.D., CSCS, FISSN

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PANDAMONIUM > SIMEON PANDA is one of the Internet’s

biggest fitness superstars, with some 9 million followers on Instagram and Facebook. As he prepares for his next career move—Hollywood— Panda tells us how he transitioned from personal trainer to global brand in just a few years.

B Y J I M S C H M A LT Z / / / P H O T O G R A P H S B Y T O M W AT K I N S

H

E’S ONE OF THE MOST FAMOUS BODYBUILDERS ON the planet, but Simeon Panda has never won a contest or appeared in an IFBB show. Not that the London-born social media sensation couldn’t do damage against contemporary athletes—it’s just beside the point.

Today’s top fitness celebrities like Panda aren’t made onstage, on magazine covers, or by giving seminars on the road. They’re created click by click, via shares and memes on digital platforms like Instagram and Facebook. And few have risen as quickly and successfully as Panda, who started blogging in 2013.

Forbes ranked the 185-cm, 98-kg British bodybuilder as the seventh most influenNOVEMBER 2017 / MUSCLE & FITNESS

7

SI M E ON PA N DA tial fitness star in the world, with a total social media following of about 9 million fans. On his popular website (simeonpanda.com), Panda offers a range of branded products—eBooks, wristbands, training accessories, smartphone cases, fitness apparel—many of which are marked with his catchphrase “Just Lift.” And he sells—a lot. Panda is a one-man industry, and like a lot of online-created personalities, he can seem more brand than man. But part of Panda’s appeal is his authenticity. People connect with him because of his genuine love for what he does.

According to Panda, his rise to becoming a global brand wasn’t calculated. There was no master plan.

“I never even intended to be a bodybuilder,” says Panda, 31, who began training at home when he was 15 years old. “I just kept doing it because I enjoyed it. I did 10 years of lifting before I ever took a picture.”

He’s more than made up for lost time. Strikingly handsome and photogenic, Panda has massive delts

and pecs that contour nicely to a tiny waist, bricked with deep ab ridges.

It’s a physique that belongs in front of a camera. His 3.4 million Instagram followers and 5.4 million Facebook followers who span the globe would agree. Panda is a world-class bodybuilding talent.

Boy Meets Dumbbell, Falls in Love Panda’s origin story as a bodybuilder is familiar. Inspired by a fellow muscular student, he bought a pair of dumbbells and took them to his bedroom for his first lifting session.

It was love at first rep.

“It may sound cheesy or cliché, but I was hooked from the first pump,” says Panda. “I wanted to feel like that every day.”

He trained whenever he had the chance, adding equipment gradually to his bedroom arsenal. “I practically had a whole gym in my bedroom,” he says. “Bench press, wide-grip chinup bar, EZ-curl bar. I trained continually, always chasing the pump.”

What Panda didn’t have was

guidance from the Internet. His formative lifting years took place in the early to mid-aughts, before the explosion of Instagram and Facebook. He considers that an advantage in his development.

“I didn’t have anybody to compete with, to compare myself to,” he says.

“I think it helped. At home, I just had my dumbbells and loud music. I trained at home for five or six years without any influence.”

To him, training is more than a lifestyle. “I don’t need to be motivated to train,” he explains. “I’m like a teenager playing an Xbox. Gym has never been a chore. Never. I look forward to it every day.”

He started his online presence slowly, posting photos on a blog. By then he had become a personal trainer, which bolstered his mastery of the craft. He began sharing his extensive knowledge, then bundled his workouts in eBooks. He sold so many that he decided to quit his job and make guest appearances and hold seminars.

“I wasn’t just posting photos. I was

GYM HAS NEVER BEEN A CHORE. NEVER. I LOOK FORWARD TO IT EVERY DAY.

8

MUSCLE & FITNESS / NOVEMBER 2017

G R O O M I N G B Y C A S S I E S T E WA R D

trying to share information,” says Panda. The response was almost immediate. People couldn’t get enough.

Asked why he was able to attract millions of fans in a crowded field, Panda says he believes his genuine passion for what he does caught on with his followers.

“I tried to express how passionate I

Shot on location at Crayford Weights & Fitness , London

INCLINE BENCH PRESS Panda, spotted here by his girlfriend, Chanel Brown, likes to do six to eight working sets.

/

SI M E ON PA N DA

HOW TO BE A SOCIAL MEDIA SENSATION

Simeon Panda’s rise from London personal trainer to online fitness superstar didn’t result from a wellcrafted plan. It grew organically as he began to share photos, videos, and eBooks across social media platforms.

“Nobody teaches you,” says Panda about becoming an online entrepreneur. “There’s not a course out there on what to do.”

Panda’s experience does reveal some clues on how to rise above the digital clutter in the busy fitness space, however. Here are a few of them: >>STAY POSITIVE. Panda’s “Just Lift” catchphrase is a result of him countering online negativity by encouraging his followers to ignore the haters and do what they love: lifting weights and improving their bodies. >>BE GENUINE. Passion for the fitness lifestyle is at the centre of Panda’s appeal. He loves what he does, and it shows in his videos and blog postings.

Followers respond to his enthusiasm for perfecting his physique. >>STAY CONSISTENT. Your message and brand image should be easily identifiable and on target. Staying on-brand is easier when you offer a sincere viewpoint (see above). Be yourself. Don’t overthink it. >>BE GENEROUS. Panda was eager to share his training knowledge with those he interacted with online, and this bonded him with his followers.

Engage people with generosity and positivity. >>PUT OUT QUALITY VISUALS. The photos and videos Panda publishes are highly professional with tremendous production values. This matters. Put the time and expense into working with pros who know what they’re doing. Consistently publishing good content is essential.

10

MUSCLE & FITNESS / NOVEMBER 2017

was about training, and I think that’s what drew a lot of people,” he says. “I want everyone to share my passion. That’s what people crave, to share in that feeling. I can’t think of any other thing to pinpoint what it was that attracted people.” (Note: We can think of another reason for his popularity—his otherworldly physique.)

Most of Panda’s followers are in the U.S., but he has legions in Germany, India, and Egypt who faithfully click on his website and social media accounts. Ironically, his home nation, the U.K., ranks fifth or sixth on the list.

No matter where his followers are from, Panda regards them as equals in the fitness journey. “I don’t think of them as fans. I think of them as like-minded fitness enthusiasts, fellow travellers,” says Panda. “Somebody recently said to me, ‘Remember back when you were a nobody?’ I don’t believe that.

Everyone is a somebody. I always felt that I’m lucky. I don’t feel that I’m better than anyone.”

“Just Lift” Panda’s generous, ebullient outlook is

what led to his slogan: “Just Lift.”

“It was an idea I got after seeing a lot of negativity online,” he says. “I just love to lift. So I began to hashtag ‘justlift.’ Forget everything else, just lift. Keep it positive.”

People loved it, sharing it widely across Instagram and Facebook.

Next, he put the saying on wristbands and training straps. That led to his fitness apparel line that’s manufactured in the U.S. While Panda didn’t start out to be a global brand, once he built his following, he knew how to leverage it to continue his exponential growth.

With built-in name recognition with millions across the planet, Panda believes he can take his career to the next level—Hollywood stardom.

“I just got my visa to live in the U.S.,” Panda says. “I’m moving to L.A. to pursue acting. It’s something

INCLINE DUMBBELL FLYE Lower the dumbbells to your sides. Squeeze your pecs as you bring the weights together.

/

SI M E ON PA N DA I’ve always wanted to do.”

He has already spent six weeks in Los Angeles in an intensive acting course, and the experience convinced him that he was ready to take the plunge. He is brushing up on his martial arts skills and says he will target action roles.

Don’t bet against him. Panda is diligent and committed to his goals. Like other bodybuilders who transitioned to acting, he believes the discipline and work ethic he learned from training will sustain him in his new pursuit.

“Patience, passion, and consistency are the most important things,” he says. “If you put time into something,

I DON’T THINK OF THEM AS FANS. I THINK OF THEM AS LIKE-MINDED FITNESS ENTHUSIASTS.

SETS

REPS

REST

BENCH PRESS*

8–10

1–15

2 MIN.

INCLINE BENCH PRESS**

6–8

1–15

2 MIN.

INCLINE DUMBBELL FLYE

6–8

1–15

90 SEC.

CABLE FLYE SUPERSET WITH UNDERHAND DUMBBELL FRONT RAISE***

4

6–12

--

4

10

1 MIN.

PANDA’S PECOLOGY

are patient, and continue to work hard and believe in yourself, good things will come. That’s happened with everything that I’ve done.”

SIMEON PANDA’S POWER PECS WORKOUT >>WHILE HIS RISE TO fame is very high-tech 21st century, Simeon Panda’s approach to lifting is old-school.

“My training is high volume and heavy,” he explains. “I sometimes do 10 sets or more on one exercise. I train seven days a week, a different body part each day.”

EXERCISE

Despite a high-volume load, he still goes quite heavy after an adequate warmup. He also favours shock techniques to finish each set strong.

Panda is a throwback with his nutrition as well.

He doesn’t believe in the modern practice of weight fluctuations.

Instead, he keeps it clean

year-round. “I don’t want to be bulking and cutting.

I see my training and diet as something I want to do the rest of my life.”

This is a demanding workout, but it delivers results. One look at Panda’s mountainous pec slabs should be convincing enough.

Here’s the breakdown:

*“This seems like a lot of sets for bench press,” says Panda. “However, the first three sets are a warmup with light to medium weight, which for me is 61 to 143 kilos. I then work within 85 to 100% of my one-rep max. For the last sets, I tend to pyramid back down to 75% of my one-rep max and either rep out, perform pause reps, or do a dropset. I always like to finish bench presses with something intense!” **“Although I average around two minutes of rest between sets, I don’t adhere to a strict rest time,” says Panda. “I believe that you should give yourself adequate time to recover enough to perform the next set effectively.” ***“For cable flyes, I like to change the height of the pulleys for each workout or sometimes between sets,” says Panda.

“This allows you to target different areas of the chest, be it upper or lower. I also sometimes perform a crossover, where instead of meeting in the middle, my arms actually cross over each other—varying between over and under each rep—which gives you a true, full pectoral contraction.

And I like to perform the underhand dumbbell front raises at a slower tempo.”

UNDERHAND DUMBBELL FRONT RAISE With an underhand grip, hold the dumbbells at your sides. Raise up your arms until they are about shoulder height.

CABLE FLYE Extend your arms to the sides until you feel a stretch on your pecs. Using your chest, bring your arms back to the starting position as you exhale.

12

MUSCLE & FITNESS / NOVEMBER 2017

WHAT'S IN THE FRIDGE THIS MONTH AND GEAR THE LATEST IN TRAINING, RECOVERY,

By Andrew Gutman

DO IT BETTER Don’t think about raising your feet. Instead, focus on driving your head and shoulders back and pushing against the bar with rigid, nearly straight arms.

FRONT AND CENTRE

Master the front lever for unmatched core, grip, and back strength—and serious street cred

S 14

ure, you can move serious weight, but can you rip out a front lever? Don't scoff because it's a body-weight move. If you can't do one,

MUSCLE & FITNESS / NOVEMBER 2017

then you're probably not as strong as you might think.

Look at Olympic gymnasts—who train with only their body weight— and it’s pretty obvious that you

don’t need barbells and dumbbells to be strong and ripped. The front lever (shown above)—which every top gymnast can do in his sleep—is a better indicator of your lats, core, continued next page FIVE STEPS TO DO A FRONT LEVER è

You have a purpose. You’re building your true self.

A stronger character. Not just a body. So you go for it and start pushing. You just push and push until you reach the moment when there’s only one question left: do you have it in you?

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T R A I N

O P E N E R

and grip strength than a deadlift.

Why? Because you can’t cheat it—if you can’t do one with the right form, then you can’t do one.

It’s as simple as that.

And mastering this move will pay dividends when it comes to your other lifts, as being able to suspend yourself in midair with your back parallel to the floor requires a tremendous amount of full-body stability. That stability will benefit you during compound lifts and Olympic movements. Not sure where to start?

Follow the progression below.

HOW TO DO IT

THE FRONT LEVER Work up to your first front lever with this progression

1

Hang from a bar and simply bring your knees toward your chest.

2

Aim your knees toward the bar; get as parallel to the floor as your spine will allow.

3

Next, try to hold that position, with your back parallel to the floor, for 10 to 15 seconds.

4

When you can do that, extend one leg and alternate. (One extends; the other retracts.)

5

Now attempt to spread your feet as you extend your legs. This will help dissipate tension through your body.

SHAWN PERINE is VP/Editorial Director of Muscle & Fitness

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MUSCLE & FITNESS / NOVEMBER 2017

Two Moves to Strengthen Your Front Lever

Use these exercises from Editorial Director (and front-lever aficionado) Shawn Perine to perfect your front lever CORE

BAC K

HANGING LEG RAISE (ABOVE)

STRAIGHT-ARM PULLDOWN (NOT SHOWN)

PERINE SAYS: “Superstrict hanging leg raises and superstrict pullups, where you bring your body as high over the bar as possible, will help prep you for front levers. You want to get totally comfortable on the bar and have control in your movements on it.”

PERINE SAYS: “This move mimics the motion of the front lever, except your feet are planted and your hands move along an arc, which is the opposite of how you move in the front lever. Remember to keep a slight bend in your elbow to avoid hyperextension and to keep your shoulders down and back."

Photograph by Edgar Artiga

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T R A I N

N E W S

S PAC E O U T

WORKOUT TIMING IS KEY Lifting weights tires out the body, so space out your cardio accordingly, says a new study. “We want to increase the awareness of resistance-training-induced fatigue to limit the carryover effects of fatigue from resistance to endurance training sessions,” says the study’s Kenji Doma, Ph.D., adding that the typical 40- to 60-minute lift causes physiological stress that can last for a few days, compared with the 24 hours required to bounce back from a run or other endurance training. (James Cook U. in Australia) HIIT IT

HIIT CAN SLOW DOWN AGING High-intensity interval training raises your heart rate and sheds fat. But it can also slow down the aging process by making cells produce more proteins to fuel mitochondria—which powers cells— leading to more mitochondrial capacity. (Cell Metabolism)

GET ON UP

WALK WHILE AT WORK After hitting the weights hard, take a break. Don’t go straight into cardio.

H I T T H E WA L

WALNUTS ARE AWESOME FOR YOUR GUT

Percentage of people who quit going to the gym after one week, even after they were paid (up to (pounds 46) in Amazon gift cards) to exercise. (Case Western Reserve U.) 18

MUSCLE & FITNESS / NOVEMBER 2017

Eating more walnuts can bump up levels of good bacteria and drop levels of harmful bacteria, says LSU. Also, Harvard just found that walnuts can reduce cravings for junk food. Aim to eat 25 nuts a day (walnuts, almonds, pistachios, and cashews).

C L O C K W I S E F R O M L E F T : J A C O B L U N D / S T O C K S Y; G E T T Y I M A G E S ; B O N N I N S T U D I O / S T O C K S Y; G E T T Y I M A G E S

Both short walking breaks and 30 minutes of continuous walking lower fats in the blood.

A combo of the two is even better for meta­ bolic health. (Journal of Clinical Lipidology)

TIMING IS EVERYTHING Supplementing with BCAAs around the clock can help you burn fat for fuel, build muscle, improve performance and optimize recovery.

We recommend Best BCAA Shredded™ first thing in the morning, Best BCAA™ with Energy before your workout and Best BCAA™ during or after your workout.†

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W E N

BPISPORTS.CO.UK † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

T R A I N

F O R M

C H E C K

By Chris Doherty, C.S.C.S.

5

REASONS YOUR BOX JUMP SUCKS

Enhance your power and save your shins by avoiding these blunders

B

20

4

1

2

3

FIX THESE BOX JUMP BUNGLES

1

You Start and Finish in Different Spots

Jump from a midsquat position, and land in one as well.

Not finishing in the right position usually means—well, see No. 2.

3

You Land with a Thud

This indicates poor form and a lack of control. Drive through your hips; otherwise, your knee joints can suffer. Focus on jumping athletically with a soft, heels-first landing.

5

2

Your Box Is Too High

If your box is too high, then both your starting and ending position will be compromised. Start low, perfect your form, then slowly increase the height of the box.

4

Your Knees Cave In

Caving knees often mean weak glutes and hamstrings. Improve them with lateral mini band walks.

You Aren’t Using Your Arms

Failing to swing your arms will reduce your power output, decreasing the amount of force being transferred during the jump. Which is why you want to rocket your arms skyward as you release your hips. This will help ensure that you begin and end in the same position, allow you to land softly, and also help maintain balance throughout your body as you shift your centre of mass.

MUSCLE & FITNESS / NOVEMBER 2017

EUGENIO MARONGIU/OFFSET

ox jumps simulate many athletic movements, teach the body to transfer force and absorb shock, and can make you more explosive. When you do them correctly, that is. Unfortunately, the fitness industry has bastardized the box jump by maxing out on height and reps instead of emphasizing proper form. To help bring back the importance of form, Mike Boyle—one of the world’s most revered strength and conditioning coaches and the owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts— points out the five biggest box-jumping flaws and how to correct them.

5

T R A I N

F I T

J O B S

FITNESS MODEL

Getting paid to lift weights and look jacked would be a dream come true for many of us, but it’s a reality for LONY PIZARRO

A

t 15 years old, Lony Pizarro was tired of being bullied for being skinny and weak. So, like a lot of adolescent boys in search of respect, he hit the weights. Hard.

Motivated by the physiques of guys in the pages of Muscle & Fitness and other magazines, Pizarro would tell himself, “If they can do it, I can, too.”

And so he did. Eventually, he got so ripped that he started entering amateur bodybuilding shows. And his love for fitness inspired him to earn a bachelor’s degree in exercise science from the University of Utah. Then Pizarro started his own personal training business in the Salt Lake City area.

But despite his success, he felt the urge to reach more people and do more in the world of fitness. So Pizarro moved to New York, where he is now studying acting in addition to booking as many photo shoots as possible.

Being a fitness model is not for the weak-willed, says Pizarro. Nor is it an ultralucrative path for most. But for those able to grind through the tough times, it can be extremely rewarding to see yourself in print advertisements and your favourite magazines.

ON THE JOB Think you might want to become a fitness model? Here’s what you can expect, according to Pizarro (Instagram: @lonypizarro).

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MUSCLE & FITNESS / NOVEMBER 2017

Lony Pizarro dropped his training business and moved to New York to pursue his fitness dreams.

By Andrew Gutman

THE DAILY GRIND “I wake up, eat my first meal, hit the gym for a couple of hours, go home, shower, and then eat again,” says Pizarro, whose diet consists of a lot of tuna, tilapia, spinach, asparagus, and water. “Then I commute to New York from my home in New Jersey with all my stuff packed, mainly meals. I go to my castings [meetings with casting directors and photo directors] and acting classes and whatever side projects I may be working on with photographers, trying to build my portfolio. And then once I’m home, I do cardio for two hours and hit the sauna for 45 minutes to an hour. I also have to prep all my meals again for the next day.”

REQUIRED SKILLS “You need to be self-motivated,” says Pizarro. “You’re essentially an independent contractor, and you are your own business, so you need to be ready, every day, to work out, look for jobs, network, and find the right photographers.

You have to keep your ultimate goal in sight and then slowly take steps to get there.”

THE 411

BEST PART OF THE JOB “When you book a job, it’s a huge high. It’s an amazing feeling of happiness that you get unlike any other. It’s just a huge sense of accomplishment.”

WORST PART OF THE JOB “The worst part is never knowing when your next job is going to be or what it will be. You have to put in a lot of work and just wait.”

OTHER ADVICE “As a professional fitness model, you should always be in great shape. Then your personality is what’s going to make you stand out and help you land jobs. Be yourself and a good, friendly person, and people will notice.”

FITNESS MODEL

1 SUGGESTED EDUCATION

A bachelor’s degree in exercise science or its equivalent would help a lot. Beyond that, you should know how to perform most fitness moves (with proper technique!) and what it takes from a fitness and nutrition standpoint to look your best.

3 SALARY RANGE

When you’re first starting out, expect nearly nothing per shoot. The top guys (who also typically have endorsement deals) can rake in as much as mid-six figures per year.

2 SUGGESTED PRELIM JOBS

Personal trainer and/or a job at a commercial gym. Or, really, any job where you had to bust your arse and hustle, like a waiter in a restaurant or a salesperson in retail.

IMPORTANT 4 MOST SKILLS

Self-motivation, confidence, an expert knowledge of training and nutrition, an excellent physique, and an even better work ethic. Oh, and a handsome—or at least distinctive— face doesn’t hurt, either.

Photographs by Edgar Artiga

T R A I N

B E A S T

M O D E

Hall is known for his deadlift, but he can also leg-press 999 kg for 10 reps and strict-press a 211-kg log overhead.

DEAD WEIGHT

Eddie “the Beast” Hall, the reigning World’s Strongest Man, gives you a lesson in deadlifting

W AVAILABLE NOW proteindynamix.com

hen it comes to ripping heavy weight off the floor, Eddie Hall, who was just crowned the 2017 World’s Strongest Man, is king. Before he won WSM, Hall shocked the world when he deadlifted 500kg—easily, we should add—in July 2016 at the World Deadlift Championships. It was (and still is) the most weight ever deadlifted. So what’s Hall’s (not-so) secret to pulling massive weight?

“Brute strength is the key to strongman,” says Hall.

“If you’ve got that, you’re 90% there.”

And while his approach to competition may sound simplistic, no one can tell Hall that it doesn't work. To help you hoist Herculean kilos, Hall outlined three crucial tips that he’s learned from years of time spent in the gym. We can’t promise that you’ll ever be as strong as Hall (after all, who is?), but you can expect your deadlift numbers to soar.

By John Plummer

Strong Like Hall

Three deadlift tips from the strongest man on the planet FOLLOW THE SIX-REP RULE “The six-rep rule has been at the heart of my training since I started,” says Hall. Find a weight that has you failing one to two reps before six. Each week, aim to complete that weight for six reps. Then increase the weight by 10% and aim to lift that six times.

INCORPORATE SPEED WORK To improve the quickness of his pull, Hall works in a speed week for deadlifts. To do it, load 60% of your one-rep max on the bar and lift it for eight sets of two reps, as fast as possible. “You’ll still develop power without damaging your body with heavy weight,” Hall says.

“SCRAPE” YOUR SHINS “Keep the bar as close to your body as possible,” Hall says about proper deadlift technique. “Wear deadlift socks—as this will hurt a little—and drag the bar up your shins and thighs. If the bar moves away from your body, you’re using your lower back more, which is dangerous.”

HALL SAYS:

“Technique is important, but too many people get carried away trying fancy things and don’t put enough effort into the basics.”

EDDIE HALL STATS: Age: 29 Residence: Stoke on Trent Height: 191 cm Weight: 186 kg Best Squat: 405 kg Best Deadlift: 500 kg Best Bench Press: 300 kg U.K.’s Strongest Man Titles: 6 Britain’s Strongest Man Titles: 4 Career Highlight: 2017 World’s Strongest Man Photograph by Christopher Bailey

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T R A I N

T R A I N I N G

M E T H O D S

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

PARLEZ-VOUS CONTRAST?

When it comes to building explosive power, the French Contrast Method will have you shouting oui! oui!

I

f you want to lift more explos explosively, then your training better reflect re your goals.

“A lot of strength programmes program are built around slow, contr controlled reps,” says Chris Gray, the sen senior performance specialist at Ignition Ign APG in Mason, Ohio. “But to be explosive, you must train exploexp sively, and French Contrast is great for this.”

Popularized by strength coa coach Cal Dietz, the French Contrast Method is used by strength coaches around the world as a way to bolster an athlete’s power output. Below, we outline eve everything you need to know about abou this method and how you can impleimp ment it in your own training.

WHAT IT IS The French Contrast Method pairs a heavy compound movement, like a back squat, with a plyometric exercise, like a squat jump. The result is the ability to harness more explosive power.

French Contrast Method Workouts

Perform exercises marked “A” A and “B” B as a superset, doing a set of one and then a set of the next with no rest between. Rest 60 seconds after all supersets.

SPLIT

SPLIT

LOWER BODY

UPPER BODY

EXERCISE

SETS

REPS

1A BARBELL SQUAT

3

2

80%

1B VERTICAL JUMP

3

3

–

2A BARBELL SPLIT SQUAT

3

2

50%

2B SPLIT JUMP

3

3

–

3A ROMANIAN DEADLIFT

3

2

WHEN TO DO IT

3B BROAD JUMP

3

The French Contrast Method should be performed for a short three- to four-week block before going back to a traditional strength programme.

4A SIDE LUNGE 4B LATERAL BROAD JUMP

HOW IT WORKS Heavy lifts recruit more motor units in a muscle. You can parlay this into a temporary boost in your power output for the plyo move.

This practice, over time, leads to a net increase in your power.

26

MUSCLE & FITNESS / NOVEMBER 2017

PERCENTAGE

EXERCISE

SETS

REPS

PERCENTAGE

1A BENCH PRESS

3

2

80%

1B PLYOMETRIC PUSHUP

3

5

–

2A LAT PULLDOWN

3

5

HEAVY

2B PULLUP

3

2

–

80%

3A OVERHEAD PRESS

3

2

50%

4

–

3B MEDICINE BALL SLAM

3

3

–

3

5

–

4A BARBELL ROW

3

5

70%

3

2

–

4B INVERTED ROW

3

5

–

Photograph by Edgar Artiga

T R A I N

6 – M I N U T E

M U S C L E

By C.J. Murphy, M.F.S.

SMOOTH SAILING Not only will these exercises tax all your major muscles, but the order ensures a clean transition from move to move.

M&F 360:

BUILD STRENGTH

you perform compound exercises with a nonstop, timed protocol.

Prepare to be dry heaving by the end. But more important, prepare to be strong as hell.

Low-volume compound movements can help make you one strong M&Fer in just six minutes

P

rovoking physical change is simple: You impose stress on the body, such as moving weight or executing lots of reps. In turn, the body responds by adapting and growing.

And while higher reps will fill your muscles with blood so they get bigger, this month’s six-minute circuit is aimed at taxing your central nervous system—your body’s control centre—to elicit

28

MUSCLE & FITNESS / NOVEMBER 2017

strength gains. That means more compound movements that target both your upper and lower body (read: no kickbacks), and lifting heavier weights for fewer reps.

That said, six minutes isn’t a long time, especially when you consider that most strength athletes log hours upon hours in the gym, so your intensity needs to be through the roof. Good news: This workout combines both elements by having

WO R KO U T

6-MINUTE STRENGTH DIRECTIONS: Set a timer for six minutes and aim to complete five consecutive rounds, six if you’re a beast. If you’re a sadist and want more, simply add time.

EXERCISE

REPS

FRONT SQUAT

6

PUSH PRESS

6

PULLUP*

6

*

If you don’t have access to a pullup bar, simply perform bentover rows after your push press.

Photographs by Per Bernal

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T R A I N

A B S

&

WINDFALL

Upgrade your ab routine with this safer and more effective kettlebell exercise

C O R E

By Don Saladino

W

hen en selecting core exercises, ises, the first thing you should hould consider is risk versus ersus reward. For example: le: Crunches can really make your abs pop. But they can also wreak havoc on your spine, as you’re continuously inuously rounding it with every rep. But good news— there are plenty enty of other moves that are worth doing, and the kettlebell windmill is one of them. Here’s why: You work k on your hinging pattern: Hinging nging at the hips strengthenss your posterior chain (glutes, hamstrings, mstrings, and lower back) and iss required for a lot of movementss like kettlebell swings and deadlifts. fts. Also, as we age our ability to hinge inge weakens, so reinforcingg the movement will only strengthen gthen and preserve your hinging ability ility over time.

Extra lat work: In order to stabilize the e weight, the lifter has to engage his lats, which will recruit more back muscle and spare your shoulder joint, oint, the other stabilizer, from potential ntial injury.

Anti-rotation: ation: Your torso will want to rotate ate as you bend down.

Don’t let it. Instead, resist the rotation, as fighting your body’s natural instinct tinct will strengthen your core more than actively rotating it.

HOW TO DO IT

GET DOWN WITH IT The kettlebell windmill is a great move to strengthen your thoracic mobility.

KETTLEBELL WINDMILL

1

Press a kettlebell directly overhead, ad, maintaining an extended arm.

2 3

Turn the he foot opposite of the loaded aded arm outward.

With your our unloaded arm, reach down and touch next to your toes. es. Keep your legs straight and nd your chest out.

30

MUSCLE & FITNESS / NOVEMBER 2017

Photograph otograph by Marius Bugge

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T R A I N

B O D Y

W E I G H T

By Andrew Gutman

THE BIG BURP

Blast your entire body with this gruelling burpee-pullup combo

H

ow you finish your workout can be the difference between good and great results. Which is why you should ditch boring treadmill runs and sub in a move like the burpee chest-to-bar pullup.

“You’ll increase your leg strength, explosiveness, coordination, and overall level of badassery of your workout,” says Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic Club. “Hopping down into a pushup and then jumping up to the bar will make you more athletic. But it’ll tire the hell out of you, too, so save it for the end of your workout.”

HOW TO DO IT

BURPEE CHEST-TOBAR PULLUP WORKOUT DIRECTIONS: Start a timer and do a rep in conjunction with the minutes on the clock. So do one rep for Minute 1, two reps for Minute 2, and so forth until you fail to complete the designated number of reps within the minute.

1

Stand in front of a pullup bar and complete a full burpee, with a pushup at the bottom.

2

Jump up and grab the bar with a wide grip and pull yourself up until your chest touches the bar. For an added challenge, start the pullup from a dead hang without using the momentum from the burpee.

32

MUSCLE & FITNESS / NOVEMBER 2017

Photographs by Per Bernal

Use fat as energy with the help of CLA + Carnitine. Add it to your pre-workout to help boost performance and keep you lean all summer long.†

MANAGE WEIGHT BUILD MUSCLE WAITING FOR TEXT

BPISPORTS.CO.UK † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

T R A I N

S P E E R

MAXIMUM MUSCLE

O F

I N F L U E N C E

Five tips that’ll help you pack on muscle

GET MORE SLEEP

During sleep your body creates larger amounts of HGH, testosterone, and melatonin, which all play huge roles in the reproduction and regeneration of cells. Inadequate sleep hinders your body from repairing muscle tissue. Plus, getting seven to eight hours of sleep per night will lower your levels of cortisol, which essentially counteracts testosterone, while Lower the weight on each move slowly for more muscle fibre recruitment.

helping your body maximize muscle growth.

EAT TO GROW Multiply your body weight by 12 to 14—if you’re softer, by 12, or by 14 if you’re skinny. Then add 500.

That’s how many calories you should be consuming per day for optimal growth. And don’t overdo the protein. Not only will it dent your intake of carbs—aka fuel—but studies suggest 0.8 grams of protein per half-kilo of body weight is all you need to stimulate muscle protein synthesis. Try a caloric split of 50% carbs, 30% protein, and 20% fat.

INCREASE TIME UNDER TENSION

of

The eccentric (lowering) portion the lift breaks down more muscle fibres than the

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

concentric (raising) portion. So programme one or two exercises with an eccentric focus to add mass gains. For example, refer to the lower-body workout in the chart (right) that incorporates tempo—the first number refers to lowering, the second to holding, and the third to raising (e.g., “3-1-1” means three seconds to lower, one to hold, and one to raise).

INCORPORATE MORE COMPOUND MOVES Compound lifts like the deadlift, squat, weighted pullup, overhead press, and heavy row create a greater hormone response and recruit more muscle fibres per rep, which means you’ll break down and build more muscle when employing them in your routine.

DON’T OVERDO CARDIO Cut back on cardio if you’re looking to gain mass. Overdoing it, specifically with long-distance cardio like running, will burn calories and increase cortisol. Instead, do eight to 12 minutes of high-intensity bursts (battle ropes, sled pushes) two to three times per week, or 30 minutes of low-intensity cardio (walking, hiking) once or twice per week.

WO R KO U T

TIME UNDER TENSION EXERCISE

MUSCLE & FITNESS / NOVEMBER 2017

REPS

3

10

TEMPO

3-1-1

DEADLIFT

4

6

1-1-1

ROMANIAN DEADLIFT

3

8

3-2-1

HIP THRUST

3

12–15

1-2-1

SINGLE-LEG HAMSTRING CURL

3

12–15 (PER LEG)

3-1-1

Photograph by Jay Sullivan

GROOMING BY CHRISTIE CAIOLA

34

SETS

BACK EXTENSION

T R A I N

C R O S S F I T

I N F U S I 0 N

MAKE IT A DOUBLE

This high-intensity CrossFit staple is a two-forone of conditioning and fat burning

S

kipping as it’s typically done (aka “single unders”) is a moderate-intensity form of cardio that you could probably do continuously for a few minutes if you really wanted to.

Double unders, on the other hand, are decidedly high-intensity and about the closest thing you can get to an all-out running sprint without having to travel forward. If you hate skipping, you’ll doubly hate double

unders. The suck factor, however, is directly proportional to the benefits offered.

“Double unders are a great tool to improve coordination and speed,” says Bill Shiffler, C.S.C.S., CF-L1, owner of CrossFit Renaissance in Philadelphia (renaissancephysique .net). “Once you’ve mastered the skill element, they also serve as a phenomenal conditioning and HIIT exercise because of the higher

By Joe Wuebben

power output of the movement compared with single unders.”

You don’t have to be a gifted athlete to do double unders—just an ambitious one who seeks the highest intensity level possible to maximize calorie and fat burning.

Before you jump headfirst into double unders, heed these tips: HOW TO D O I T

DOUBLE UNDERS

1

First, measure your rope. Put the rope under one foot and raise both handles. They should stop right at your armpits.

2

“Glue” your elbows to your sides. Practise this first with single unders.

3

Jump with an upright torso. Stay as tall as possible, bound off your toes using your calves, and keep your toes in front of your body.

3 2

4

Turn the rope by rotating only at the wrists (not the elbows or shoulders). Again, you can practise this by doing single unders.

5

To go from single unders to double unders, jump higher and rotate your wrists faster.

4 1

WO R KO U T

CARDIO ROUTINE DIRECTIONS: Perform 3–5 rounds of:

G E T T Y I M AG E S

TRAINING NOTES

> Perform this workout (designed by Shiffler) either after lifting weights or by itself on a cardio day. > Choose rounds and reps based on your current fitness level.

EXERCISE

REPS

REST

DOUBLE UNDERS

15–30

90 SEC.

15

90 SEC.

BURPEES

5

DID YOU KNOW? Skipping burns more than 10 calories per minute.

NOVEMBER 2017 / MUSCLE & FITNESS

35

T R A I N

A S K

R Y A N

TERRY TIME

The 2017 Arnold Classic men’s physique champion tackles your questions on training and nutrition

My shoulder growth has stalled. I do one exercise for each part of the delt for three to four sets of 12 to 15 reps. Is that enough?

—Will T.

While he’s known for his abs, Ryan Terry also has one of the best all-around physiques in the fitness industry.

A:

For many people, that approach would be absolutely fine—but everyone is different. For my current shoulder workout, I do two exercises for the front, rear, and side delts, and two for traps. But I change the format each week by varying tempo, weight, and rest periods.

I also incorporate dropsets, supersets, and rest-pause sets to push my muscles to failure and beyond. Constantly changing my workouts keeps the muscle guessing. It also means I don’t get bored.

36

MUSCLE & FITNESS / NOVEMBER 2017

T E R R Y

A:

These are the supplements I have always taken:

1. BRANCHEDCHAIN AMINO ACIDS

I’m on a tight budget. What are your top three supps and why?

BCAAs are great. They promote protein synthesis and help muscle recovery. I consume BCAAs 30 minutes before training.

I also like to sip on them during workouts.

—Garry L.

2. WHEY PROTEIN Since it’s a fast-absorbing protein source, I take whey protein first thing in the morning— when my muscle tissue is in need of nutrients— and right after my workout.

3. CREATINE It’s a great supplement to boost your strength and muscular endurance. Beware, though, that it can cause some water retention in your muscles.

BUDDY SYSTEM Terry recommends training with a partner for extra motivation and a guaranteed spotter for heavy lifts.

ALAMY

Is training with a partner beneficial?

A:

A training partner gives me the confidence to lift heavier weights, to train longer, and to help me push through plateaus. Also, it’s helpful to have a designated spotter for when you’re lifting heavy weight.

—John G.

Photograph by Per Bernal

WHAT'S IN THE FRIDGE THIS MONTH

MEALS ON TAP

Take one down and pass it around: Beer can make your food healthier while keeping it ab-friendly 38

MUSCLE & FITNESS / NOVEMBER 2017

B

eer is good for a lot more than quenching your thirst and giving you the confidence to approach beautiful women. In fact, it’s perhaps the most underrated cooking ingredient in your kitchen. Seriously. A good beer can replace some or all of the liquid—such as stock or wine—in practically any recipe, adding its own flavour without adding many calories and boosting your antioxidant intake. So save some beer for the recipes that follow, all of which have significant health benefits and will change your opinion of beer as a mere empty-calorie indulgence food. Truth be told, you can have your drink and eat it, too.

Photographs by Christopher Testani

By Matthew Kadey, R.D.

PORK SALAD WITH MUSTARDBEER DRESSING

BE BOLD Don’t bother with light beers. Their flavor doesn’t hold up to cooking. Stick with the stronger, darker varieties.

S E RVE S 4 FOR THE DRESSING:

3 tbsp olive oil 2 spring onions, chopped 1 garlic clove, chopped 180 ml lager or fruit beer 60 ml cider vinegar 2 tsp honey ¼ tsp salt ⅛ tsp black pepper 2 tsp Dijon mustard 1 tsp lemon zest 1 tsp chopped fresh thyme FOR THE SALAD:

450 g pork tenderloin Salt and pepper, to taste 350 g salad greens 1 apple, thinly sliced 1 red pepper, sliced 30 g chopped walnuts

F O O D S T Y L I N G B Y M I C H E L L E G AT T O N / STO C K L A N D M A RT E L

1. Make dressing: Heat 1 tbsp of the oil in a skillet over medium heat. Add spring onions and garlic and cook for 1 minute.

Stir in beer, vinegar, honey, salt, and pepper. Simmer until reduced to 120 ml, about 6 minutes. Remove from heat and add remaining 2 tbsp oil, mustard, lemon zest, and thyme, and stir to blend. Let cool.

2. Preheat grill to medium high. Season tenderloin with salt and pepper. Grill pork, turning frequently until done, about 15 minutes.

Let rest for 5 to 10 minutes and then slice.

3. Divide salad greens among 4 serving plates and top with pork slices, apple, red pepper, and walnuts. Drizzle with dressing and serve.

THE MACROS

378 CALORIES

32g CARBS

28g PROTEIN

BUFFALO BEER BURGERS WITH CARAMELIZED ONIONS S E RVE S 4

1 tbsp butter 1 large yellow onion, thinly sliced 2 tsp brown sugar Salt and pepper, to taste 120 ml dark beer, plus additional 80 ml 1 tsp wholemeal Dijon mustard 450 g minced buffalo 2 garlic cloves, finely chopped 1 tbsp tomato paste 2 tsp Worcestershire sauce 1 tsp paprika 4 wholemeal buns, preferably toasted 60 ml barbecue sauce 100 g sliced roasted red pepper 60 g baby spinach

1. Melt butter in a skillet over medium heat.

Add onion and cook for 5 minutes. Stir in brown sugar and a couple of pinches each of salt and pepper. Reduce heat to medium low, cover, and heat for 15 minutes, stirring occasionally. Add 120 ml beer, raise heat to medium, and cook until little beer remains.

Stir in mustard.

2. Preheat grill to medium high. In a large bowl, gently mix together buffalo, 80 ml beer, garlic, tomato paste, Worcestershire sauce, paprika, and salt and pepper to taste.

Form into 4 patties. Grill for 5 minutes on each side or until cooked through.

3. Serve burgers on buns and top with barbecue sauce, caramelized onion, roasted red pepper, and spinach.

THE MACROS

344

27g

17g

18g

CALORIES

PROTEIN

CARBS

FAT

15g FAT T U R N T H E PAG E F O R TAC O S , S E A F O O D, A N D A B E E R- B A S E D D E S S E RT

NOVEMBER 2017 / MUSCLE & FITNESS

39

E A T

M E A L S

O N

T A P

BEERBRAISED CHICKEN TACOS S E RVE S 4

1 tbsp olive oil 450 g boneless, skinless chicken thighs 1 small onion, chopped 2 garlic cloves, chopped 1 chipotle chilli pepper in adobo sauce, minced 1 tsp dried oregano ½ tsp cumin Ÿ tsp salt 240 ml beer Juice of 1 lime 8 corn tortillas, warmed 2 plum tomatoes, diced 1 avocado, sliced 180 g reduced-fat soured cream 1 tbsp chopped coriander 1. Heat oil in a large skillet over medium heat. Add chicken and sear until browned on both sides. Remove chicken from skillet and set aside.

2. Add onion to skillet and cook until softened. Add garlic and cook for 1 minute. Add chipotle chilli pepper, oregano, cumin, and salt; heat for 30 seconds.

Stir in beer, scraping up any browned bits stuck to the bottom of the skillet.

3. Return chicken to skillet.

Reduce heat to medium low, cover, and simmer for 20 minutes or until chicken is tender, turning over once.

Transfer chicken to a cutting board and slice thinly.

4. Add lime juice to skillet and stir; raise heat to medium-high and cook for 10 minutes or until thickened. Stir in chicken.

5. Divide the chicken evenly among warm tortillas. Top with tomato, avocado, sour cream, and coriander.

THE MACROS

427 CALORIES

33g CARBS

40

28g PROTEIN

20g FAT

MUSCLE & FITNESS / NOVEMBER 2017

STRONG SUDS Beer is awash in antioxidants, the compounds that help annihilate potentially harmful free radicals in the body.

BEER-STEAMED MUSSELS

THE MACROS

S E RVE S 4

253

28g

20g

7g

CALORIES

PROTEIN

CARBS

FAT

2 tsp olive oil 1 white onion, chopped 2 garlic cloves, thinly sliced 240 ml amber or lager beer 2 (400 g) tins fire-roasted tomatoes Juice of ½ lemon ¼ tsp red chilli flakes ¼ tsp salt ¼ tsp black pepper 900 g mussels, rinsed 2 tbsp coarsely chopped flat-leaf parsley 1. Heat oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and heat for 1 minute.

2. Stir in beer, tomatoes, lemon juice, chilli flakes, salt, and black pepper. Bring to a boil, reduce heat to medium-low, and simmer uncovered for 10 minutes.

3. Add mussels, cover, and raise heat to medium. Cook for 5 minutes or until the shells have popped open. Discard any mussels that have not opened. Stir in parsley.

4. Divide mussels and stock among 4 serving bowls. Serve with slices of crusty bread if desired.

TRIPLE THREAT

Beer can substitute for water, stock, or wine in almost any recipe.

YOGURT BOWLS WITH BEERCHOCOLATE SAUCE S E RVE S 4

120 ml Guinness or other stout 50 g brown sugar or coconut sugar 25 g unsweetened cocoa powder 1½ tsp espresso powder 1 tsp vanilla extract Salt, to taste 55 g dark chocolate, chopped 480 g plain nonfat Greek yogurt 130 g raspberries

THE MACROS

216

12g

29g

6g

CALORIES

PROTEIN

CARBS

FAT

1. In a small saucepan, whisk together beer, sugar, cocoa powder, espresso powder, vanilla, and a pinch of salt. Bring to a boil, then reduce heat to low and simmer for 5 minutes, stirring often.

2. Remove from heat and stir in chocolate until completely melted. (If allowed to cool, warm for about 30 seconds in the microwave to remelt.)

3. Place yogurt in 4 serving bowls and top with chocolate sauce and raspberries.

NOVEMBER 2017 / MUSCLE & FITNESS

41

E A T

N E W S

HIT THE BELL

L OW- C A R B M E A L C H O I C E S

FAST-FOOD FOCUS A recent survey of the menus at five popular fast-food restaurants found that Taco Bell has the most low-carb options, with 19, along with the most fish (24) and veggie (24) options. McDonald’s came in second place with eight low-carb items on the menu. Steer clear of Starbucks if you are shunning carbohydrates, since it has only two low-carb choices besides coffee on the menu.

FISH MEALS VEGGIE MEALS NO OTHER BONUS OPTIONS

19

Bonus meals

24

24

8

2

YES, WHEY

BCAAs HELP BUILD MUSCLE— BUT DON’T STOP THERE

Percentage that a diet rich in tomatoes—a fruit loaded with the antioxidant lycopene—may help cut the risk of skin cancer.

(Ohio State University.)

Branched-chain amino acids ((BCAAs) are used to increase muscle mass and battle fatigue, but a new study published publis in Frontiers in Physiology found that th they may not work so well on their own. o Researchers put 10 trained lifters lifte through experiments in which they downed a BCAA drink or placebo placeb and did 1RM leg extensions and leg presses. p They then took muscle biopsies and found that although the BCAAs did increase increas muscle protein synthesis by 22%, it was a lot less than when a whey protein supp with similar BCAAs was taken. In that case, the muscle synthesis response respo doubled. The study’s conclusion: Athletes interested inter in enhancing muscle growth should not rely on BCAAs alone.

NOT SWEET

SUGAR HIGHS MAY LEAD TO MENTAL WOES

42

MUSCLE & FITNESS / NOVEMBER 2017

A VEGGIE DIET DOESN’T MEAN YOU ARE HEALTHIER Vegetarians who ate starchy stuff like potatoes, sweets, and packaged foods had the same risk of cardiovascular problems as omnivores.

Meanwhile, vegetarians who ate whole grains, fruits, and veggies had a much lower risk of heart disease. (Journal of the American College of Cardiology)

G E T T Y I M AG E S ( 2 ) ; E D GA R A RT I GA

A new study of more tthan 7,000 men and women found evidence evidenc that men with a high sugar inta intake— more than 67 grams daily— d had a 23% increased chance of having a mental disorder after five years compared with those who consumed less than 39.5g a day.

E AT R I G H T

E A T

F O O D

F I G H T

By Kevin Gray

THATÕS A WRAP Tacos vs. burrito

A

s catchy as “Taco Tuesday” is, we’d never consign tacos to a single day of the week.

And burritos don’t even get the alliterative attention of their smaller brethren, yet they’re no less delicious.

But which one’s the better choice when you’re looking for a satisfying meal and don’t want to pack on weight like a hibernating bear?

Louise Chen, a registered dietitian

48g

nutritionist, says that, in general, guys should back away from the burritos and opt for two soft tacos on corn or wholemeal tortillas. Both provide extra fibre, but corn tortillas are lower in sodium and fat, so they won’t weigh you down as much as the oversize flour tortillas enveloping the average burrito.

That said, an even better choice is to skip the tortillas and make

485

FIGHT CARD

TACOS

those tacos or that burrito into a salad. When making your own, remember: Vegetables are your friends. Chen suggests loading up on tomatoes, peppers, and onions to get vitamins, minerals, and fibre. And opt for lean cuts of meat like grilled chicken or, for beef, rump and topside cuts, and extra-lean minced beef. For non-meat eaters, sub in beans— they’re rich in protein and fibre.

A few additional tips: Don’t overdo the cheese. Replace soured cream with plain Greek yogurt.

Throw in avocado for hearthealthy fat. Add fresh salsa and a squeeze of lime. And instead of rice in your burrito, go with quinoa.

It’s a protein-filled wholemeal that’ll keep you full longer and fuel your workouts.

VS.

BURRITO

578

2 grilled chicken chick tacos on wholemeal tortillas vs. 1 grilled chicken c burrito on wholemeal wh tortilla

48g

FACTS

CALORIES CALORIE PROTEIN CARBS FAT

33g 44

W I N N E R : TAC O S

MUSCLE & FITNESS / NOVEMBER 2017

39g 15g

C L AU D I A T O T I R /G E T T Y I M AG E S ; C O L I N C O O K E /S T O C K F O O D

15g

E A T

1

THE FOOD:

F O O D ,

5

W A Y S

CHICKEN

With more than 40 grams of protein per 170 grams, this bird is a lean and versatile muscle builder

2 TACOS Shred the meat of a skinless s rotisserie chicken. Mix m meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a skillet. Add chi chicken k to wholegrain to tortillas. Top with fresh salsa, reduced-fat cheese, a dollop sal of Greek yogurt, and veggies.

1SALAD

C L O C K W I S E F R O M T O P : A L A M Y; D AV E K I N G / G E T T Y I M A G E S ; K I P D A W K I N S / G E T T Y I M A G E S ; B R I A N M AC D O NA L D/G E T T Y I M AG E S ; S H A I I T H /G E T T Y I M AG E S ; V I RG I N I E G O S S E L I N /O F F S E T (C E N T E R )

By Jenna Werner, R.D.

Place 450 g of chicken in large zip-top bag. Add 60 ml orang orange juice, 2 tbsp olive oil, 60 ml balsamic vinegar, 1 tbsp D Dijon mustard, 1 tsp salt-free garlic-andg herb seasoning, and ch chopped garlic. Marinate up to 2 24 hours before grilling. Use sli sliced grilled chicken to top a salad with mixed greens, chopped vegetables, veg and a whole grain such as quinoa.

3

SANDWICH Start with ith sliced chicken n breast. (If possible, choose the unflavoured, oven-roasted, lower-sodium er-sodium option.)

Layer chicken on top of toasted wholemeal bread. Add 1/3 medium avocado, 1 tsp mustard, 1 slice cheese, and lettuce, sliced cucumbers, and tomato.

5

BURGER

4 PARMESAN PRIME POULTRY Opt for skinless chicken breast. It’s the leanest part of the chicken, containing the least fat and saturated fat.

Dunk chicken-breast halves in egg whites, then in panko breadcrumbs with garlic powder and parmesan. Bake on greased dish for 20 minutes in 200°C/Gas Mark 6 oven. Top each breast with pasta sauce and chopped basil. Bake again for 10 minutes. Serve over bean-based pasta.

Mix 450 g minced chicken breast, 1 chopped red pepper, ½ diced onion, 65 g chopped spinach, 45 g whole-wheat panko breadcrumbs, 1 egg, salt-free garlic-and-herb seasoning, and minced garlic. Form into 4 patties and grill until cooked.

Wrap in lettuce leaves.

ABOUT THE R.D. Jenna Werner is a registered dietitian.

Instagram: @happyslimhealthy

NOVEMBER 2017 / MUSCLE & FITNESS

45

A S K

T H E

D I E T I T I A N

CHERRY ON TOP

Tart cherries are not just for topping your sundae—this powerful anti-inflammatory can soothe muscle pain and improve health

CASSANDRA FORSYTHE, PH.D., R.D., C.S.C.S., is an assistant professor in the physical education and exercise science department at Central Connecticut State University.

46

MUSCLE & FITNESS / NOVEMBER 2017

I’ve heard more and more about tart cherries lately. What are they good for and can they help me in the gym?

T

art cherries rries are phytochemihemical-rich h fruit that are high h in anthocyanins, yanins, which have been en shown to have a beneficial ficial effect in health,, inflammatory-related diseases (diabetes and gout), out), and sleep quality. This his high-phytochemical mical content is also incredibly useful for reducing cing post-workout inflammation, which in turn reduces muscle pain and improves oves recovery.

A recent study dy by Texas researchers ers showed that 23 resistant-trained d males had marked improvements in delayed-onset muscle soreness (DOMS) S) and reductions in blood markers of muscle scle protein breakdown own after taking 480mg of freezedried Montmorency rency tart cherry skin powder. wder.

Subjects supplemented emented with the cherry y powder for one week before a strength challenge—10 sets of 10 reps of back squats at 70% of 1RM— and two days following.

The researchers also ensured that the men maintained their habitual dietary intake during the study along with their normal high amount of dietary protein. Overall, the study showed that at least 480mg of tart cherry powder taken daily for a week can reduce post-workout muscle soreness and muscle protein breakdown.

Compared with other functional foods, the high anthocyanin content of both tart (Montmorency cherries) and sweet (Bing cherries) have also proven beneficial in reducing the risk of inflammatory-related diseases like cardiovascular disease, diabetes, osteoarthritis, and gout, along with improving sleep quality. Success in the clinical setting with cherries—particularly tart cherry whole fruit, concentrates, and juice blends—has spurred an increase in exercise-based research to prove beneficial effects in mitigating muscle damage, oxidative stress, inflammation, and muscle pain with an incentive to increase performance, so don’t be afraid to try some out for yourself and see if tart cherries improve your workouts and recovery.

ANDREW SMALL/EYEEM/GETTY

E A T

E A T

S U P P

O F

T H E

M O N T H

A SMARTER WAY TO POWER UP

You don’t have to be jacked up on stimulants to get the most out of a workout. SciTec’s Amino Charge is a better way to energize your training.

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I

f you’re looking for a proven training booster to amp up your workouts with fear of crashing energy levels, look no further.

SciTec Nutrition’s Amino Charge will have you charging through every set and rep with true muscle building power and performance.

Within each 19 gram serving of the supp, you get a massive 15,800 mg dose of Amino Charge Matrix—a mix of BCAAs, glutamine, arginine, citrulline and other critical amino acids. The true star of Amino

Charge’s exclusive Energizing Matrix is L-citrulline which comes in a potent 3,000 mg dosage. This unique amino acid provides significant nitric oxide boosting benefits, while also improving the recycling of ammonia to prevent premature fatigue during exercise.

Studies have shown citrulline can help to increase serum arginine levels and improve the arginine-NO pathway, reduce fatigue during endurance training, increase power output, improve weight lifting

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

repetitions per set and even reduce muscle soreness. Plus, the NO boost also helps provide a great pump and additional workout energy.

Of course, any amino supplement worth its weight must lean heavily on branched chain amino acids for a significant anabolic boost. Amino Charge packs a massive 6,000 mg trifecta of L-leucine, L-isoleucine and L-valine in a research-backed 2/1/1 ratio. Leucine stimulates protein synthesis by providing a trigger to “turn on” the mTOR pathway, so its presence is vital.

The addition of 3,000 mg of L-glutamine delivers added muscular endurance capabilities, as well as important muscle building and maintenance benefits. What’s more this key amino provides immune system support—a huge bonus for anyone who is dieting.

Finally, lest you are worried that you can maximize your workout efforts without at least a little caffeine, Amino Charge supplies an impressive 100 mg of the stuff to provide just the right amount of energy, intensity and mental focus.

Research even suggests that amount of caffeine can yield significant thermogenic benefits, helping you to experience a greater energy expenditure even outside the gym.

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NOVEMBER 2017 / MUSCLE & FITNESS

47

E A T

C H E F ’ S

T I P S

DON’T LOSE YOUR JUICE Patience is the difference between savouring a mouthwatering steak and gnawing on leather

I

t’s a common mistake celebrity chef Scott Conant sees with cooks, and yet it’s such an easy fix: Wait before cutting your steak!

“People don’t take the proper time to let steak rest after cooking cooking,””

says Conant, a James Beard Award–winning chef and the owner of New York City’s Fusco restaurant (fusconewyork.com).

“You want those juices to remain in the meat and not on the cutting

By Jeff Tomko

board, which happens when it’s cut up too soon.”

Conant suggests a simple formula: Allow the steak to rest for about a third of the time it takes to cook it. This ensures the steak stays tender and less dry.

Conant provides a recipe (below) in which the steak is seared and then slow-cooked. It’s what he uses at his restaurants. You’ll need two pans: one to sear and one that’s heating in the oven until you transfer nsfer the steak. “You’ll get the most st tender and juicy steaks this way,” y,” he says.

SEARED AND SLOW-ROASTED RUMP STEAK S E RVE S 3

60 ml extra-virgin olive oil Pinch h red pepper flakes 3 garlic rlic cloves, 1 sliced, 2 cut in half 3 rosemary emary sprigs 3 rump mp steaks, thick (170 g each) Freshly hly ground black pepper Coarse rse sea salt 30 g Parmigiano-Reggiano, thinly sliced 1. Combine mbine 2 tbsp olive oil, pepper flakes, garlic c slices, and 1 rosemary sprig in a zip-top op bag. Add steaks; let sit at room temp p for 30 minutes.

2. Heat eat remaining oil, garlic, and rosemary mary in a heavy sauté pan over medium-high ium-high heat. Remove meat from marinade inade and season with sea salt and pepper. per. Add to pan and sear, 2 minutes per side.

3. Heat eat another pan in oven at 130°C/Gas Mark k 1-2. Transfer meat to heated pan and cook k in oven. Baste steak with olive oil every y 4 minutes until meat is cooked to your liking (18 minutes or 54°C for medium-rare). ium-rare).

4. Let et steak rest before slicing, then top with pan juices, sea salt, and cheese.

420 420

CALORIES LORIES

48

MUSCLE & FITNESS / NOVEMBER 2017

40g

PROTEIN

0g

CARBS

15g

FAT

STOCKSY

THE MACROS

MARKETPLACE

LIVE CLEAN READY MEALS

O

pting for ready meals may seem like cutting corners when it comes to eating well, but the brand new Live Clean range is set to turn that on its head.

Launched by MuscleFood.com the Live Clean range, which claims to be the UK’s first ever ready meal range free of additives and preservatives.

The different ready meals are all under 500 calories, and made with nothing but natural ingredients, making them a nutritious and easy meal for busy health fans.

Unlike other ready meals, the Live Clean range has been developed to offer a wide balance of different nutrients through the inclusion of different vegetables, juices and sauces.

The dishes, were designed with taste as well as nutrition in mind, and to bring the best out in every element each meal comes with timing instructions.

Each dish is made up of fresh

foods, so to ensure the meal is cooked to its best ingredients are separated with clear and simple timing guidance.

This way the meals are cooked to precision and avoid the risk of being disappointingly dry or burned at the edges.

Live Clean meals are designed to be fresh, have less calories, no

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added sugar and more vegetables without compromising on flavour.

The ready meals make quick and nutritious working lunches as well wholesome dinners that can be whipped up in minutes.

Each cost effective dish includes a nutritional breakdown on the package, and all of them are free of additives and preservatives.

They retail from £4.50 and can also be purchased in groups of seven via www.musclefood.com

NOT SO

COMPLEX GAINS PART 1

> Shed the fat from your programme—

and your abs—with barbell complexes

BY JON-ERIK KAWAMOTO, MSC, C.S.C.S.

T

HE MOST INTRICATE PROGRAMME in the world won’t do jack for your physique if you approach it with half-arsed intensity and focus.

To improve your training efficiency and keep your intensity level high, select basic exercises that give you the highest return on investment in terms of muscle recruitment and efficiency of movement, and limit your rest time to keep your heart rate elevated. Employing a barbell complex-training method will cover all of that.

Made popular by strength coaches Istvan Javorek and Dan John and UFC Hall of Famer Randy Couture, a complex—done with one piece of equipment, usually a barbell, a dumbbell, or a kettlebell—is a style of circuit training where several exercises are performed in succession

50

MUSCLE & FITNESS / NOVEMBER 2017

without resting. For example, you can perform eight reps of barbell rows, followed by eight front squats and eight overhead presses. Not only will this flood all your major muscles with nutrientrich blood, but you’ll also be gasping for air.

Since you’re using only one piece of equipment, you won’t have to worry about another trainee interfering with your circuit. They’re also diverse: If you don’t have access to or don’t want to use a barbell, you can use dumbbells, sandbags, kettlebells, and medicine balls. Finally, complexes can be tailored toward different goals, since they’re more of a template for how to lift. Not sure where to start? No problem.

In Part 1 of this two-part feature, we provide you with a road map for structuring your own complexes and then outline three to try depending on your training goals.

NOVEMBER 2017 / MUSCLE & FITNESS

51

BA R B E L L COM PL E X E S

CREATE YOUR OWN COMPLEX

1A

Follow these simple rules to put together your own complex

1 DETERMINE YOUR GOAL

Figure out whether you want to focus on hypertrophy, strength, endurance, or athleticism. This will help you determine how many reps and the types of exercises you should do.

2 GET INTO THE FLOW

Be sure to arrange exercises in an order that allows a smooth flow from move to move. For example, the back squat flows nicely after an overhead press but not so much if it’s performed after a bentover row. For a full-body workout, include an upper-body push, an upper-body pull, a lower-body push or a lunge variation, and a lower-body pull. And be sure to order them wisely.

YOUR 3 SELECT SET AND REP RANGE

A good place to start is 6–8 reps, but go higher (12–15) for endurance and lower (3–6) for strength. Start with 3–5 rounds, resting 90 seconds between.

BEGIN EACH COMPLEX 4 WITH A NAKED BAR TO WARM UP Add weight slowly to the bar until the weakest exercise feels challenging.

Then begin your working sets. Leave your ego at the door: Complexes are about not how much you can lift but the consistent flow from exercise to exercise and total work performed in each workout.

5 PROGRESS SMART

Once you’re comfortable with your form and can stick to the 90-second rest interval more easily, add 2.25–4.5 kg to the bar, 1–2 reps per exercise, or add 1–2 sets to each workout. Choose only one mode of progression every three to four weeks.

52

MUSCLE & FITNESS / NOVEMBER 2017

1B UPRIGHT ROW

BENTOVER ROW

1E

CLOSE-GRIP E-GRIP BARBELL ELL PUSHUP

1D BARBELLL CURL

1F BENTOVER

ROW ISOMETRIC

HYPERTROPHY UPPER Complete 4–6 rounds, resting 90 seconds between rounds ORDER UP!

Arrange the exercises in a way that makes transition between moves seamless.

1C

OVERHEAD PRESS

COMPLEX 1 EXERCISE

REPS

1A. BENTOVER ROW

12

1B. UPRIGHT ROW

12

1C. OVERHEAD PRESS

8

1D. BARBELL CURL

8

1E. CLOSE-GRIP BARBELL PUSHUP

12

1F. BENTOVER ROW ISOMETRIC

15 SEC. HOLD

NOVEMBER 2017 / MUSCLE & FITNESS

53

BA R B E L L COM PL E X E S

HYPERTROPHY LOWER Complete 4–6 rounds,

AN 2B ROMANIAN DEADLIFTT

resting 90 seconds between rounds

COMPLEX 2 EXERCISE

REPS

2A. CONVENTIONAL DEADLIFT

8

2B. ROMANIAN DEADLIFT

12

2C. FRONT SQUAT

8

2D. GOOD MORNING

8

2E. BACK SQUAT

12

2F. ALTERNATING REVERSE LUNGE

2A

8 (PER LEG)

CONVENTIONAL DEADLIFT

2C 54

MUSCLE & FITNESS / NOVEMBER 2017

FRONT SQUAT

2E

BACK SQUAT

TAKE A LOAD OFF Complexes are very taxing. Check your ego and pick a weight that allows you to get through the entire round.

2D

GOOD MORNING

2F ALTERNATING

REVERSE LUNGE NOVEMBER 2017 / MUSCLE & FITNESS

55

BA R B E L L COM PL E X E S

FULL-BODY ENDURANCE

Do 4–6 rounds, resting 60 seconds between rounds

COMPLEX 3 EXERCISE

REPS

3A. BENTOVER ROW

15

3B. ROMANIAN DEADLIFT

20

3C. BARBELL THRUSTER

15

3D. FORWARD LUNGE

12 (PER LEG)

3E. ALTERNATING LATERAL LUNGE

12 (PER LEG)

3ABENTOVER ROW

3B 56

ROMANIAN DEADLIFT

MUSCLE & FITNESS / NOVEMBER 2017

3C BARBELL

THRUSTER

3D FORWARD LUNGE

PICTURE PERFECT If you can’t do every rep of every exercise perfectly during Round 1, then lower the weight.

Otherwise, you’ll risk injuring yourself.

3E ALTERNATING NATING

LATERAL AL LUNGE Check out Part 2 next issue for complexes that will help you boost strength and athleticism.

NOVEMBER 2017 / MUSCLE & FITNESS

57

6

DOUBLE YOUR STRENGTH IN

64 DAYS > Shift your training from summertime shredding to

cold-weather bulking with this volume-heavy plan guaranteed to get you strong as hell

BY ANDREW GUTMAN /// WORKOUT BY ANTHONY PRESCIANO /// PHOTOGRAPHS BY EDGAR ARTIGA

M

ANY LIFTERS PRIORITIZE

size gains during the autumn and winter months. It makes sense as to why: Chillier temps and added layers of clothing

make it an ideal time to consume more calories and adjust your lifts to add muscle. Unfortunately, success takes planning. Otherwise, you risk blowing up your waistline, not your biceps.

NOVEMBER 2017 / MUSCLE & FITNESS

59

M A S S GA I N S

60

EXCLUSIVE CONTENT For videos of the workout and more muscle-building tips, go to muscleandfitness.com/massgains

MASS GAINS RULES 1. Your first set should never require a spotter; your last set should.

2. Strictly adhere to the rest times.

The idea is to eliminate as many variables as possible from this program, and resting longer or shorter than prescribed will vary your level of energy for each set, workout to workout.

3. You’ll follow a two-days-on, two-days-off schedule, training on Day 1 and Day 2 and taking Day 3 and Day 4

off and then repeating the cycle. This is not a traditional seven-day split.

4. Steady cardio or HIIT can be thrown in on off days.

5. Eat big. “This is not a ‘get lean’ workout plan,” Presciano says. “Your food intake should reflect your activity levels. These workouts can last up to two hours.” Make sure you’re consuming enough calories—between 3,000 and 4,000, in the form of many small meals—to keep your energy high.

HOW TO PROGRESS FOR THIS PROGRAMME

you’ll be using the RPE (Rating of Perceived Exertion) scale. It sounds fancier than it really is: A rating of 1 means that it felt like you could have performed another nine reps, while a 10 means that you couldn’t have done another rep if your life depended on it.

For the last two sets, you should be using a weight that has you at an RPE of 8-9. When that same

MUSCLE & FITNESS / NOVEMBER 2017

weight starts to feel like a 6-7, add 2.25 kg—or less.

Small progression is safe progression.

However, Presciano also urges you not to push it too hard. This programme is meant to challenge you, not break you, so if you want to stick with pretty much the same weight for the entire programme, that’s cool, too. “You’ll still grease the groove with your lifts,” Presciano says in regards to mastering the

form of the movement.

And once you become efficient at moving the weight, the kilos will start to pile on.

For more novice lifters, Presciano urges them to “take one set off everything for the first eight-day cycle. Back in the day, there were times when the workouts were so excruciating that we would do only two to three sets of the last few exercises.”

GROOMING BY CHRISTIE CAIOLA

Without a plan of attack, it’s easy to get lazy as the weather gets cooler.

But your nutritional goals must be prioritized or you won’t achieve your goals, or, even worse, you’ll have to combat unwanted weight gain. To add strength without acquiring a spare tyre, Step 1 is to start counting your calories. Yeah, it sucks, but apps like FatSecret make it slightly less annoying. Aim to consume the following per half-kilo of body weight: 14 to 18 calories, 2 grams of carbs, 1 to 1.5 grams of protein, and 0.4 grams of fat.

If you’re dropping or gaining too much weight, add or subtract 250 calories’ worth of carbs and reassess. Remove cheats until you’ve found the right balance, then strategically (and occasionally) work them back into your meal plan.

Pair that eating plan with the routine created by former bodybuilder, fitness model, and all-around savage Anthony Presciano and you’re programmed for success. Presciano’s meat-and-potatoes approach helped him knock out 225 kg for two reps on the bench press, shoulder-press 143 kg, and deadlift 306 kg for three reps.

The plan is tough but not complex: All you need is a barbell, a couple of machines, a Swiss ball, and 64 days of dedication. Think you can handle that?

MASS GAINS PROGRAM

WORKOUT

DAY 1 EXERCISE

SETS

REPS

REST

BARBELL BENCH PRESS

5

6, 5, 4, 3, 2

120 SEC.

INCLINE BENCH PRESS

4

8, 6, 4, 3

60 SEC.

WEIGHTED DIP

4

AMRAP

60 SEC.

OVERHEAD DUMBBELL EXTENSION

4

8

60 SEC.

BARBELL MILITARY PRESS

4

10, 8, 6, 4

90 SEC.

SEATED DUMBBELL PRESS

3

8, 6, 5

90 SEC.

BARBELL HIGH PULL

4

10

60 SEC.

DUMBBELL SHRUG

4

8

60 SEC.

SWISS BALL JACK KNIFE

4

15

60 SEC.

PLANK

4

30 SEC.

30 SEC.

Don’t go into the gym guns blazing.

This is a very aggressive form of full-body exercise.

BARBELL HIGH PULL Hold a barbell with about a shoulderwidth grip so it’s resting on your thighs. Pull the bar upward, keeping it close to your torso, until it reaches chest level. Lower it slowly.

NOVEMBER 2017 / MUSCLE & FITNESS

61

M A S S GA I N S

DUMBBELL SHRUG Hold two dumbbells and shrug your shoulders toward your ears. Hold the contraction at the top of the movement for one to two seconds.

Lower the weight slowly.

OVERHEAD DB EXTENSION Sit on a bench with back support and raise a dumbbell overhead with both hands. Keep your elbows in and lower it until your forearms break 90 degrees. Press back up.

BARBELL MILITARY PRESS Grasp a loaded barbell with a shoulder-width grip. Press it overhead, keeping elbows in, until your arms are fully locked out. Do not use any leg drive to lift the weight.

BARBELL BENCH PRESS Presciano recommends using a power rack if your gym has one, as this will remove the need for a spotter.

However, a standard bench press, as shown, will do the trick.

SEATED DUMBBELL PRESS Sit on a bench with back support and hoist two dumbbells up to your shoulders. Brace your core, keep your head straight, and explosively push the weight up, driving through your heels.

NOVEMBER 2017 / MUSCLE & FITNESS

63

M A S S GA I N S MASS GAINS PROGRAM

WORKOUT

DAY 2 EXERCISE

SETS

REPS

REST

BARBELL BENTOVER ROW

4

10, 8, 6, 4

60 SEC.

PULLUP

4

15

60 SEC.

CLOSE-GRIP FRONT PULLDOWN

3

10

60 SEC.

BARBELL BICEPS CURL

4

10, 8, 6, 4

60 SEC.

BARBELL HAMMER CURL

4

6

60 SEC.

BARBELL BACK SQUAT

5

10, 8, 6, 4, 3

HACK SQUAT

4

8

60 SEC.

STIFF-LEG DEADLIFT

5

10

60 SEC.

SEATED CALF RAISE

10

10

60 SEC.

RUN IN PLACE

4

30 SEC.

30 SEC.

120 SEC.

STIFF-LEG DEADLIFT Tightly grip a loaded barbell and stand tall. Lower the weight, keeping a very slight bend in your knees, until it’s mid-shin level. Feel the contraction, then drive back up.

BARBELL BACK SQUAT Place a barbell on your upper traps and grasp it with a comfortable grip. Descend into a squat. Once your thighs break parallel with the ground, drive back up.

CLOSE-GRIP FRONT PULLDOWN Grab the bar of a lat pulldown machine with a shoulder-width grip. Contract your lats and pull it to your collarbone.

64

MUSCLE & FITNESS / NOVEMBER 2017

It’s the energy to train harder and longer.

It’s the focus to fight through the burn.

It’s the power to best your PRs. It’s the strength to shatter that last set.

It’s just One. More. Rep.™

JUST ONE MORE

WAITING FOR TEXT

BPISPORTS.CO.UK † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.

NEW AGE AESTHETICS > SHAMSUL ALI is on a mission

to become the world’s first Bengali IFBB men’s physique pro

BY JOHN PLUMMER /// PHOTOGRAPHS BY SIMON HOWARD

A

SK ANY GUY WHY HE STARTED TRAINING AND chances are he’ll mention Arnold Schwarzenegger or Dwayne “The Rock” Johnson. Role models inspire more men to get in shape than any public health campaign. But most fitness icons have one thing in common—they originate from the Western world. It’s difficult to think of anyone, with the notable exception of Bruce Lee, who appeals directly to guys from further afield. Shamsul Ali is on a mission to change that.

Ali is aiming to become the world’s first IFBB men’s physique pro with ancestral ties to Bengal (a historical region in Asia that spans two countries, Bangladesh and India). He wants to inspire hundreds of millions of South Asians to hit the gym—and he’s off to a promising start by winning a national title. As a result, he’s begun to acquire an international following from guys who, like him until recently, weren’t totally

66

MUSCLE & FITNESS / NOVEMBER 2017

convinced someone from their background could build a cover-model body.

“When I was growing up, I was in awe of wrestlers, bodybuilders, and big movie stars, but I never saw any South Asian role models with that kind of muscular physique,” Ali says. “Some Bollywood stars are starting to get in great shape, but they are only scratching the surface.

There is still so much untapped potential, and I want to be the one

TRAILBLAZER

Shamsul Ali is hell-bent on putting in the work to inspire a new generation of physique athletes.

N EW AG E A E ST H E T IC S

As a Bengali, Ali has no big names to look up to, so he decided to make one for himself.

68

MUSCLE & FITNESS / NOVEMBER 2017

who achieves the breakthrough.”

The potential is undoubtedly huge.

There are some 250 million Bengalis in Bangladesh and India. That’s the equivalent of nearly four times the population of the UK. Many are poor, but there is an emerging middle class with money to spend— and increasingly they want to spend it on improving their physiques.

Knowledge, however, is thin.

Diet is a particular problem.

SHAMSUL ALI AGE:

31 BORN:

Swansea LIVES:

Weymouth

GROWING UP, I WAS IN AWE OF WRESTLERS, BODYBUILDERS, AND BIG MOVIE STARS, BUT I NEVER SAW ANY SOUTH ASIAN ROLE MODELS.

HEIGHT:

175 cm WEIGHT:

75 kg

CAREER HIGHLIGHT:

Two-time Welsh men’s champion and 2016 USN BodyPower Classic winner AMBITION:

“Traditional Asian cuisine includes a lot of sweet and deep-fried dishes that will never help us look the way we want, no matter how hard we train,” says Ali, who also says this problem, along with a lack of self-belief, is why many South Asians are either obese or skinny.

THE DUNGEON Until recently, Ali also admired Arnold and The Rock but was thin and never imagined he could have a muscular physique, let alone make money from it. He initially joined a rec center in Tenby, South Wales, just to keep fit, but when he graduated to another spot in Tenby called the Dungeon, one of the most hardcore gyms in Britain, his eyes opened to another world.

Former IFBB pro bodybuilder Neil Hill, founder of the Y3T training system that Ali now endorses, owns the Dungeon—which is plastered with posters of famous bodybuild-

To be the world’s first Bengali IFBB pro and be on the cover of a major fitness magazine (like this one).

TRAINING ADVICE:

“Too many guys stick with too low reps of 5 to 8. Try including some lighter weights with higher reps. Y3T is good because it mixes things up.”

SPONSORS:

USN and Udo’s Choice SOCIAL MEDIA:

Facebook: @ShamsulAliFitness; Instagram: @ shamsulali86

NOVEMBER 2017 / MUSCLE & FITNESS

69

N EW AG E A E ST H E T IC S ers, including giant British Asian Zack Khan, who was born in Pakistan. Ali had never seen anyone like Khan, and it blew his mind. He knew he could never attain that much mass, so he began to think about developing a more mainstream muscular look.

Men’s physique was beginning to take off. Devoid of Asian role models, Ali found inspiration from fellow Brit Ryan Terry, who was emerging as his country’s first men’s physique superstar. “At the time, I was still drinking twice a week and eating whatever I liked,” recalls Ali. “Then I saw Ryan and thought I had found something achievable.” There

As a part of team Y3T, Ali cycles between heavy, moderate, and light phases of lifting.

70

MUSCLE & FITNESS / NOVEMBER 2017

had never been a British Bengali men’s physique champion, so the challenge was on.

Ali planned to compete in 2014 but lost his nerve. When he finally got onstage at a slender 72 kilos in 2015, he suffered a rude awakening.

“I couldn’t believe the level of conditioning, size, and aesthetics of the guys I stood onstage with,” he recalls. Instead of quitting, he buckled down, knowing the problem was more about greed than genetics. “I was still eating pastries two weeks out,” he says. He trained solidly for the Welsh Championships and clinched the win. He still wasn’t the biggest guy, but he won because

APPLYING Y3T Shamsul Ali hooked up with trainer Neil Hill after Ali won the 2016 USN BodyPower Classic. Hill, who trains some of the world’s best bodybuilders and physique athletes, like five-time Mr. Olympia 212 Champion Flex Lewis, was so impressed he offered to make Ali part of his Y3T team. “To be noticed by such a big name in the industry has given me so much more belief and confidence,” says Ali. The Y3T training system is a three-week rotating cycle that begins with heavy compound exercises in Week 1, followed by moderate weight compound and isolation exercises in Week 2, and finishing with high reps in Week 3. It keeps training varied and reduces the risk of injury by not constantly overloading the muscles.

Ali follows a modified version in which he does Week 2 twice in consecutive weeks because he enjoys training in mid-rep ranges and finds he gets the best results this way. So he does a heavy week, followed by two moderate weeks, and then a high-rep week.

He is a firm believer in the rotating system, but Hill’s influence on Ali’s diet has been equally significant. “I was shocked by how much I was undereating,” Ali says. “When my diet plan came through, I could not believe my eyes. I’ve been with Neil just over a year and have seen massive progress.” Ali hopes to add another 4.5 kg of muscle—by which time he thinks he’ll be ready to take on the pros.

WHEN MEN’S PHYSIQUE EXPLODES IN BANGLADESH, I WANT MY POSTER TO BE ON THE WALLS.

/

He may be focused on winning his IFBB pro card, but Ali really wants to inspire others.

SOME BOLLYWOOD STARS ARE STARTING TO GET IN GREAT SHAPE, BUT THEY ARE ONLY SCRATCHING THE SURFACE.

N EW AG E A E ST H E T IC S

ALI ON ABS “I only train my abs when I start competition prep, which is usually 12 to 14 weeks out.

I do fewer reps in the first couple of weeks and build up as I increase my cardio and lean out,” Ali says.

“Everyone has abs, even if they have never seen them.

They’re thin muscles and will only start to appear when your body fat comes down to around 10 to 12%. Focus on cardio and your diet. Once I am at that level, I train abs religiously three times a week after my morning fasted cardio [see workout box, below]. To get abs, you have to be consistent. And don’t stop.”

Ali may have a smaller frame, but he’s managed to find a look that suits him.

T H E A B S WO R KO U T

DIRECTIONS: Perform two

of his taper, conditioning, and abs.

Suddenly Ali was waking up to 300 friend requests a day on social media, mainly from Bangladesh, where many members of his family still live. At this point he realized he was tapping into something. “I couldn’t believe how many people I had inspired,” he says. “They had never seen a man from Bangladesh excel in this kind of competition. I received loads of messages saying I was doing Bangladesh proud.

That still gets to me now.”

In 2016 Ali defended his title to become a two-time Welsh champion and also won the USN BodyPower Classic and recorded top six finishes at the British Championships in 2015 and 2016.

By next year he hopes he can win a British or international event to become an IFBB pro, by which time he plans to have bulked up to a solid 80 kg.

Winning trophies is only part of Ali’s ambition—he’s equally excited about the impact he can have on Bengalis. “A lot more gyms are being built in Bangladesh, and the men’s physique look is getting popular,” he says. “I want to make sure that when it explodes I am the first name on their lips. I want my poster to be the one on their walls.”

Ali has even started making videos to educate others about training and healthy eating.

His dad is a chef, so he plans to tap into his father’s culinary knowledge to encourage Bengalis to cook with healthier oils and low-fat ingredients. “I want to help people be healthier, feel better, and get the results they deserve from putting the work in at the gym,” he says. Sounds just like Arnold.

rounds. Rest one minute between rounds.

EXERCISE

REPS

CRUNCH TWISTING SITUP

20 20 (EACH SIDE)

LEG RAISE

20

CABLE CRUNCH

20

ALI’S TRAINING SPLIT

DAY 1: QUADS, HAMSTRINGS, HAMSTRINGS AND CALVES DAY 2: BACK AND BICEPS DAY 3: CHES CHEST AND TRICEPS TRICEP DAY 4: REST DAY 5: SHO SHOULDERS AND CALVES CALVE DAY 6: BAC BACK AND ARMS DAY 7: RES REST

NOVEMBER 2017 / MUSCLE & FITNESS

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MUSCLE & FITNESS / NOVEMBER 2017

TIMELESS MUSCLE > Our exclusive three-pronged strategy to stay strong, combat declining hormone levels, and look and feel better in your 30s, 40s, and beyond

BY MIKE CARLSON /// PHOTOGRAPHS BY EDGAR ARTIGA

W

E’VE UNCOVERED THE FOUNTAIN OF YOUTH. Turns out, it’s not really a fountain at all—the real secret of perpetual youth is a three-step approach consisting of regular exercise, maintaining proper testosterone and growth hormone levels, and taking in the right nutrients to keep your body running at its best. Sticking with this formula, especially as we get older, can help prevent a host of age-related issues, including loss of muscle mass, lower sex drive, and weight gain. In other words, think of the muscle you build now as a suit of armour that will keep you looking and feeling your best for decades to come.

1.

THE PROBLEM AGE-RELATED MUSCLE LOSS

After age 30, men lose as much as 3% to 5% of their muscle mass per decade.

THE SECRET RAMP UP INTENSITY IN THE GYM

Guys who exercised intensely compared with those who exercised moderately increased the length of their telomeres.

Longer telomeres—the caps on the ends of your chromosomes— are associated with a longer life. Translation: The harder you work out, the longer you may live.

NOVEMBER 2017 / MUSCLE & FITNESS

75

T I M E L E S S M US C L E

UNLOCK THE SECRET FOCUS ON HYPERTROPHY

When you’re training for long-term youth and vitality, you want to stimulate protein synthesis while triggering a cascade of beneficial hormones throughout your system— hormones that fight aging and promote cellular repair. “At the same time, you still need to be able to recover properly post-work-

out,” says Jim Brown, a trainer in Tampa, Florida.

To achieve this, Brown suggests what he calls a Forged Training programme—a hypertrophy-focused protocol that hits every body part twice a week and still allows for optimal recovery. By lifting for high reps, just short of failure, and having a flexible attitude about your training stimulus (weights lifted, reps

Forged Training

performed, etc.), it’s easier to adjust your training according to how you feel—and how you feel matters.

“The amount of stimulus you use should match your recovery rate,” Brown says. “For example, if your recovery isn’t optimal—you aren’t sleeping or eating well—balance that out by training with less stimulus. On the contrary, if you’re recovering well, the stimulus can go up.”

M O N D AY

CHEST, BACK, SHOULDERS, UPPER ABS

1) CHEST FLYE 2) LAT PULLDOWN 3) SEATED DUMBBELL PRESS 4) WEIGHTED CRUNCH 5) 15 MINUTES OF STEADY-STATE CARDIO

T U E S D AY

BICEPS, TRICEPS, LEGS, CALVES, LOWER ABS

1) REVERSE EZ-BAR CURL 2) INCLINE EZ-BAR TRICEPS PRESS 3) LEG PRESS 4) BENT-KNEE CALF RAISE

DIRECTIONS

76

5) INCLINE LEG LIFT use less weight, and if you get more than 25 reps, up the weight.

If you’re able to do more work, direct that energy toward improving a lagging body part. Simply add a rest-pause set—in which you rest for 10 to 20 seconds after reaching failure, then squeeze out a few more reps, or one more exercise for

MUSCLE & FITNESS / NOVEMBER 2017

that muscle group.

The whole workout should take roughly 35 to 40 minutes—any longer than that will cause a counterproductive cortisol spike.

Record your exercise, weights lifted, and reps.

This way, you have a better gauge of how to progress through your workouts weekly.

6) 15 MINUTES OF STEADY-STATE CARDIO

W E D N E S D AY OFF, ACTIVE REST, OR 40 MINUTES OF LIGHT, NONIMPACT CARDIO

G RO OM I NG BY K R I ST E N RUG G I E RO

Perform three warmup sets of 15 reps for each exercise. Then complete two working sets, leaving one or two reps in the tank to prevent form breakdown. On your first set, shoot for 15 to 20 reps. Rest for two minutes, then do another set.

You’ll most likely hit eight to 13 reps. If you get fewer than eight reps,

2.

facilitate everything from your ability to put on muscle to your sex drive—hit the skids when you hit 30, studies suggest. In fact, your T production decreases by an average of 1% annually.

mone anabolic levels, but that’s not the case at all—if you know where to look. For instance, there are testosterone- and GH-specific supps that can effectively bolster your production of these two crucial hormones.

GH AND T LEVELS HAVE

THE SECRET

UNLOCK THE SECRET

DROPPED SIGNIFICANTLY

AFFORDABLE OTC FIXES

TESTROVAX AND GF-9

Growth hormone and testosterone—the main two hormones that

You might think only rich dudes can afford products that safely boost hor-

Doctor-administered GH and testosterone injections can help

THE PROBLEM

T H U R S D AY

CHEST, BACK, SHOULDERS

1) DUMBBELL CHEST PRESS 2) MACHINE ROW 3) DUMBBELL LATERAL RAISE 4) 15 MINUTES OF STEADY-STATE CARDIO

F R I D AY

BICEPS, TRICEPS, LEGS, CALVES

1) STANDING DUMBBELL CURL 2) TRICEPS PUSHDOWN (WITH EZ-BAR ATTACHMENT) 3) MACHINE LEG CURL 4) MACHINE LEG EXTENSION 5) STRAIGHT-LEG CALF RAISE 6) 15 MINUTES OF STEADY-STATE CARDIO

S AT U R D AY, S U N D AY OFF, ACTIVE REST, OR 40 MINUTES OF LIGHT, NONIMPACT CARDIO NOVEMBER 2017 / MUSCLE & FITNESS

77

T I M E L E S S M US C L E balance out your hormones, but they A) require a prescription from a doctor, B) can be expensive and C) can harm long-term natural hormone production.

Enter TestroVax and Growth Factor-9 by Novex Biotech. TestroVax is a research-backed blend of vitamins, herbs, and antioxidants that has been proven to boost T levels naturally and simultaneously

THE PROBLEM YOU HAVE “OLD MAN SKIN”

Consuming the wrong types of foods can wreak havoc on your skin. And when you look old, you often feel old, too.

1) SALMON Just one 100-gram serving of wild salmon provides you with 25 grams of protein and supports T production.

2) GARLIC The stinking rose contains allicin, a compound that fights cortisol—aka the stress hormone that negatively affects T levels.

GET MORE For video of the workout and more timeless muscle tips, go to muscleandfitness.com/timeless

THE SECRET THE RIGHT MEAL PLAN

Foods high in polyphenols (cherries, apples, blueberries) can combat damage from free radicals— molecules that can damage arteries and lead to numerous health ailments, while other vitaminrich fare can aid skin health and boost testosterone.

UNLOCK THE SECRET ADDING THESE FIVE FOODS TO YOUR SHOPPING BASKET WILL HAVE AN IMMEDIATE IMPACT:

78

3) CABBAGE It’s an inverse property: The higher your estrogen levels, the lower your testosterone levels. Help keep estrogen at bay by snacking on cruciferous veggies like cabbage that are rich in phytochemicals, which can block estrogen production.

MUSCLE & FITNESS / NOVEMBER 2017

inf lammatory medicinal herb, a subject’s serum hormone increased by 682%.

Your best bet: Take the duo at breakfast to address your declining production of these hormones naturally. Then be prepared to feel better, look leaner, and have more energy in the gym, at work, and in the bedroom.

4) EGGS Whole eggs— including the yolks— provide a hormone boost; plus, the cholesterol and the amino acid aspartic can help trigger T production.

5) GRASS-FED BEEF Healthy saturated fats found in foods like grass-fed beef were shown to boost T levels by up to 13%, 13% according to a study conducted by the American Journal of Clinical Nutrition.

G E T T Y I M AG E S

3.

lower cortisol levels.

In a clinical study, subjects who took the supplement once a day experienced a 42% growth in testosterone after just 12 days.

Additionally, Growth Factor-9 helps waning GH levels. In trials, researchers found that within two hours of taking GF-9, which contains a precise ratio of amino acids and an anti-

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TATE PRESS

ZERCHER SQUAT

SCOTT CURL

PART 2

BURPEE

WHAT’S IN A

REEVES DEADLIFT

BRADFORD PRESS

KROC ROW

NAME?

Last month we featured >eight exercises named after the lifting legends who coined the moves. This month we round out that list with the remaining seven moves and routines to put them to use.

BY BRIAN MATTHEWS, C.S.C.S. PHOTOGRAPHS BY PER BERNAL

W H AT ’S I N A NA M E ? PA RT 2 INVENTOR:

DAVE TATE EXERCISE:

TATE PRESS

HOW TO DO IT: Lie on a bench, holding two dumbbells with your knuckles facing one another. Bend at the elbow until the dumbbells touch your chest.

Now press the weight back up.

INVENTOR:

frame. He cited the Scott curl—a variation on the preacher curl—as the primary reason behind his 51-cm pythons.

The CEO of Elite FTS and arguably the best-known powerlifter of all time, Dave Tate has tried every technique and method out there. As a result, the exercise index on elitefts.com is a virtual encyclopedia of training tools and techniques. In need of bigger and stronger triceps for a bigger bench

LARRY SCOTT EXERCISE:

SCOTT CURL INVENTOR:

JIM BRADFORD EXERCISE:

BRADFORD PRESS

HOW TO DO IT: From either a seated or standing position, grip the bar like you would for a normal shoulder press. Then drive the bar up and back, as if you were drawing a J with the barbell until it finishes just below your skull. From there, push the bar back into the starting position. This exercise is often referred to as the rainbow press because the bar path resembles a rainbow’s curved shape.

82

MUSCLE & FITNESS / NOVEMBER 2017

The inaugural winner of the Mr. Olympia in 1965, Larry “Legend” Scott packed some serious arm size on his 170-cm

HOW TO DO IT: With a dumbbell in one hand, set up on a preacher bench so the pad is at the bottom of your pecs.

Extend your arm all the way down. Flexx the forearms and biceps, and curl the weight up. Extend back down.

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

Two-time Olympic weightlifter and silver medalist Jim Bradford developed this exercise to supplement his shoulder strength in the clean and press. This move keeps constant tension on the shoulder area, making it a tremendous accessory movement for any pressing variation.

press, Tate experimented and added this lift to that list.

INVENTOR:

MATT KROCZALESKI EXERCISE:

KROC ROW

A competitive bodybuilder and a powerlifter, Matt Kroczaleski (now Janae Marie Kroc) is the human manifestation of intensity. Her

namesake exercise was born as a way to supplement Kroc’s specific brand of lifting: heavy and often. It’s similar to the dumbbell row, except you’re encouraged to cheat the weight up to achieve a high rep count (15 to 40) with heavy weight. Kroc’s best is 136 kg for 13 reps. Strapless.

HOW TO DO IT: Pick up a dumbbell that’s 9 to 18 kg heavier than you would normally use for a one-arm row. Give it a rip, using your body to help move the weight. Keep the reps high (in the 15 to 40 range), and try to fight the eccentric by lowering the weight slowly.

PUT IT ALL TOGETHER

Use this upper/lower split that incorporates the moves in this feature as well as traditional exercises.

UPPER EXERCISE

SETS

REPS

BENCH PRESS

3

5

CHINUP

2

AMRAP

BRADFORD PRESS

2

10–15

KROC ROW

2

15–40

TATE PRESS

2

15

SCOTT CURL

2

15

NOVEMBER 2017 / MUSCLE & FITNESS

83

W H AT ’S I N A NA M E ? PA RT 2 INVENTOR:

STEVE REEVES EXERCISE:

REEVES DEADLIFT

A former Mr. America and Mr. Universe, Steve Reeves rode his bodybuilding success into an acting career, starring in movies such as Hercules and Goliath and the Barbarians. He was basically Arnold before Arnold. And like Arnold, he was known for hitting it hard. He’d work his full body each session with multijoint movements that recruited maximum muscle. The Reeves deadlift is his spin on the deadlift for greater grip strength and trap development.

HOW TO DO IT: The foot placement and approach to this lift is identical to a conventional deadlift. What’s different, however, is the grip.

Instead of gripping the knurling on the bar, grasp the plates. The wider setup can be uncomfortable for your spine when performing this exercise, so start light and focus on keeping your back straight.

MODELED BY IFBB PRO AND APS NUTRITION ATHLETE

LOWER EXERCISE

84

SETS

MATT CHRISTIANER REPS

ZERCHER SQUAT

2

8

REEVES DEADLIFT

2

8

LYING LEG CURL

2

15

LEG EXTENSION

2

15

STANDING CALF RAISE

1

20

SEATED CALF RAISE

1

20

MUSCLE & FITNESS / NOVEMBER 2017

INVENTOR:

ED ZERCHER EXERCISE:

ZERCHER SQUAT

A strongman in the 1930s, Ed Zercher loved unusual, obscure exercises and

training implements. So it’s no wonder why he invented this devilish squat alternative that, while not the most comfortable, helps keep the lifter in a more upright position and recruits more upper-back muscle than a back squat.

HOW TO DO IT: The lifter should have a neutral spine and extension through the ankles, knees, and hips. The Zercher squat helps you achieve this because of the bar position—it sits in the crook of your elbow. Set up the bar in a power rack, ck at about chest height. Rest the bar ar in between your biceps and forearms. Grip your hands together. Brace your body, create tension from head to toe, then squat.

1

3

2

4

INVENTOR:

ROYAL H. BURPEE EXERCISE:

BURPEE

Contrary to popular belief, the burpee wasn’t named after the puke-tinged belches felt after doing these for a set of 50. There’s someone to blame for creating this hellish exercise, and his name is Royal H. Burpee. It was initially designed as a fitness test, not fitness torture. Since then, it has become a go-to finishing move for HIIT practitioners around the globe and a CrossFit staple. It hits every muscle, jacks up the heart rate, and is an

excellent bang-for-your-money movement.

HOW TO DO IT: Start in a standing position. Smoothly drop down into a squat. Place your hands on the floor with your knees tucked to your chest.

Straighten your legs back, bringing your body into the top of a pushup hold.

Perform a pushup. Tuck your knees back up to your chest. Stand tall. Jump as high as you can. Repeat.

5

TABATA CARDIO EXERCISE

SETS

REPS

REST

HANGING KNEE RAISE

4

20 SEC.

10 SEC.

BURPEE

4

20 SEC.

10 SEC.

NOVEMBER 2017 / MUSCLE & FITNESS

85

Experts recommend storing food at -17.8°C or lower to retain vitamin content, colour, flavour, and texture.

FROZEN FEASTS

> Many frozen foods don’t deserve the cold shoulder

they get—in fact, for some fruits and veggies, the freezer can be the best place to chill out

B Y M AT T H E W K A D E Y, R . D . / / / P H O T O G R A P H S B Y B R I A N K L U T C H

P

EOPLE FREQUENTLY dismiss the idea of frozen n foods being better for you u than fresh food. The boxes and d bags of nutritional landmines found in the freezer aisle—goopy Hot Pockets, freezer-burned fish sticks, cks, and pizza—can easily blow up your our diet. But it’s not all doom and gloom oom for frozen fare. Fresh produce that’s at’s picked up and trucked or flown around the country loses nutrition n and antioxidants; freezing it slowss the breakdown and helps maintain n freshness.

In fact, multiple studies have found frozen foods to be just as good od and usually better for you than fresh: sh: In 2013, U.K. researchers found that at about two-thirds of the frozen fruitss

and veggies they tested had more vitamin C and antioxidants (like polyphenols, lutein, beta-carotene, and anthocyanin) than refrigerated produce.

Another study out of the University of Georgia compared fresh and frozen strawberries, blueberries, green beans, broccoli, cauliflower, corn, spinach, and green peas from six grocery stores. Initial tests found both varieties had similar nutrition levels. The food was then stored— fresh in the fridge, frozen in the freezer (duh)—and tested again five days later. The fresh lost vitamins, mostly A and C, and folate.

So don’t be a fresh-food-only snob.

Jump into the deep freeze with these healthy recipes.

NOVEMBER 2017 / MUSCLE & FITNESS

87

F ROZ E N F E A ST S

/

PORK WITH CHERRY SAUCE S E RVE S 2

Look for bags of frozen fruits and vegetables where you can feel the individual contents.

A bag that feels like a block of ice has been thawed and refrozen, which degrades flavour and nutrients.

Frozen fruits like antioxidant-packed cherries can add a sweet kick to muscle-friendly animal protein. Even cooler: They’re already pitted for you.

1

large yellow onion, thinly sliced 4 tsp rapeseed oil Salt and pepper 340 g pork tenderloin 2 garlic cloves, minced 2 tsp minced fresh ginger 300 g frozen cherries 3 tsp balsamic vinegar 2 tsp fresh thyme 2 tsp orange zest ¼ tsp chilli powder ¼ tsp cinnamon 1. Preheat oven to 200°C/Gas Mark 6. In a bowl, toss onions with 2 tsp oil and a couple of pinches of salt and pepper.

Pile the onions onto the centre of a baking pan. Season pork with salt and pepper and place on the bed of onions.

Roast 30 minutes, or until pork reaches an internal temperature of 63°C. Let pork rest for about 5 minutes before slicing.

2. Heat 2 tsp oil in a skillet over medium heat. Add garlic and ginger and cook for 1 minute.

Add cherries, 1 tsp vinegar, thyme, orange zest, chilli powder, cinnamon, and a pinch of salt. Reduce heat to low and simmer until cherries begin to break down, about 5 minutes. Remove from heat and stir in remaining vinegar.

3. Place onions on plates and top with pork slices and cherry sauce.

THE MACROS

368

38g

CALORIES

PROTEIN

25g

13g

CARBS

FAT

BLUEBERRY CHEESECAKE MUFFINS S E RVE S 4

Who says you can’t have dessert for breakfast? These stacks deliver a winning combo of quality carbs, mass-making protein, and good-for-you fats. Research rch shows the payload off antioxidants ntioxidants in blueberries can help mitigate the muscle damage associated with intense workouts. And levels of vitamin C can actually be higher in frozen blueberries compared with fresh.

300 g frozen blueberries 2 tsp grated lemon zest 1 tsp ground cinnamon ½ tsp ginger powder Salt 2 tsp cornstarch 300 g light ricotta cheese 2 tbsp pure maple syrup 2 tsp vanilla extract 8 tbsp almond butter 4 whole-grain muffins, toasted 1. Place blueberries, 60 ml water, lemon zest, cinnamon, ginger powder, and a pinch of salt in a medium-size saucepan over medium-high heat. Bring to a boil, reduce heat to medium-low, and simmer, stirring occasionally, for 15

minutes. In a small bowl, stir cornstarch into 2 tbsp water until dissolved; stir into blueberry mixture and heat for 1 minute, or until sauce is thickened.

2. In a bowl, stir together ricotta, maple syrup, and vanilla extract.

3. To serve, spread 1 tbsp almond butter on each muffin half. Top muffins with a dollop of ricotta mixture and blueberry sauce.

THE MACROS

542

CALORIES

30g

PROTEIN

54g

CARBS

25g

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

89

F ROZ E N F E A ST S

CORN, CAULIFLOWER, AND CRAB SOUP S E RVE S 4

The dynamic duo of crab c and Greek yogurt boosts boo protein content, while hile corn provides niacin, which hich generates the energy rgy you y need to crush it in the gym.

Look for fresh crabmeat bme in the seafood section n of supermarkets.

For chillies, soups, and stews that are going to cook for a while—or blended smoothies—don’t bother defrosting the frozen veggie or fruit.

450 g frozen corn kernels ern 1 tbsp rapeseed oill 1 yellow onion, chopped opp ½ tsp salt 2 garlic cloves, minced nce 1 tsp cumin powder er ½ tsp chilli powderr 480 ml vegetable stock tock 170 g frozen cauliflower auli florets 250 g plain Greek yogurt ogu Juice of ½ lemon 4 tbsp prepared pesto esto 340 g fresh lump crabmeat abm 1. Thaw 150 g corn kernels; kern set aside.

2. Heat oil in a large sau saucepan over medium heat. Add onion and salt; heat for 5 minutes, minu or until onion is softt and an darkened. Add garlic, ic, c cumin, and chilli powder; heat for 30 seconds. Add stock, ock, 300 g frozen corn, and cauliflower. ulifl Bring to a boil, reduce ce heat h to medium-low, and simmer mm for 10 minutes.

3. Place soup in a blender end with yogurt and lemon mon juice; blend until smooth.

4. Divide soup among ng 4 bowls and top each h with w 1 tbsp pesto, 40 g thawed awe corn, and 85 g crab.

THE MACROS ROS

343

CALORIES

28g

CARBS

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MUSCLE & FITNESS / NOVEMBER 2017

28g

PROTEIN OTE

15g

FAT

EDAMAME CHICKEN WRAPS S E RVE S 4

Don’t overlook frozen edamame— it’s packed with plant protein, fibre, and a range of essential vitamins and minerals. Boiled and seasoned with salt, edamame is a stellar snack option. Or use it to make this superfood sandwich spread that will leave mayo green with envy.

300 g frozen shelled edamame 1 ripe avocado 2 tbsp coriander 1 small tinned chipotle chilli pepper in adobo sauce 1 garlic clove, minced Juice of 1 lemon ½ tsp cumin powder ½ tsp salt 4 large wholemeal wraps 300 g sliced cooked chicken 2 carrots, sliced into matchsticks 2 jarred roasted red peppers, sliced

1. Prepare edamame according to package directions. Drain and combine in a bowl with avocado, coriander, chilli pepper, garlic, lemon juice, cumin powder, and salt until slightly chunky.

If needed, add a bit of water to help with mixing.

2. Spread mixture on wraps and top with chicken, carrots, and roasted red peppers. Roll tightly and slice in half.

THE MACROS

509

39g

44g

19g

CALORIES

PROTEIN

CARBS

FAT

CHEF’S TIP Avocado isn’t the newest food out there, but this superfood has so many benefits to it in terms of vitamins and minerals and fibre and protein.

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Triceps Pushdown Attach a handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.

E T D S AGG RE DEVIATION

> Use staggered sets to deviate from your normal,

mundane routine and bring up lagging body parts

BY GREG MERRITT // WORKOUT BY PAUL CARTER

PROBLEM AREAS Use these workouts designed by hypertrophy specialist Paul Carter to enhance these common lacking body parts

WEAK POINT: REAR DELTS EXERCISE

SETS

REPS

1A. BARBELL CURL

3

10–12

1B. BENT LATERAL RAISE

3

10–12

2A. INCLINE DUMBBELL CURL

3

8–10

2B. STANDING CABLE REAR LATERAL RAISE

3

10–12

3A. TRICEPS PUSHDOWN

4

15

3B. BAND PULL-APART

4

20

4A. SEATED DUMBBELL BENCH PRESS

3

10–12

4B. CABLE FACE-PULL

3

12–15

U

NLESS YOU’RE TRAINING

like a powerlifter, you’re hoisting heavy weight, over and over, you don’t need to rest very long between sets. Cutting rest periods can help you burn more fat and keep your workout intense.

You can, however, give the muscle you’re working a rest by shifting your attention to another area that may need more work—like maybe your calves or biceps.

Enter staggered sets. The execution is simple: Insert a set or two of a smaller muscle, unrelated to the primary muscle you’re working, between sets of your main exercises. For example, if you’re training legs, you’d do all four sets of the leg press and then two sets of curls. Or one set of leg presses immediately followed by curls. And since you’re not hitting any of the same muscles, staggered sets shouldn’t affect your primary muscle—though they may tire you out. The result is more volume for that particular area and more calories torched overall, as you’re not just sitting on your arse “resting up.” You’ll thank us later.

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STAG G E R E D SE T S

STAGGERED SETS BASICS Train a smaller body part during rest periods while working a bigger body part.

Make certain the smaller body part isn’t stressed during compound exercises for the larger body part.

Abs, calves, forearms, and cardio are the best candidates for staggered sets.

STAGGERED SETS TIP SHEET The classic method of staggering is to alternate one set for the smaller body part between every two or more sets for the larger body part.

Barbell Row Hinge at your hips while holding a loaded barbell with a shoulder-width grip.

Brace your core and row the weight toward your stomach.

Try to plan combinations that you can do in the same area.

For example, dumbbell flyes and crunches can be done on the same bench.

Don’t stagger if you need the rest period to recover from an exhausting set.

WEAK POINT: CALVES EXERCISE

1A. LAT PULLDOWN 1B. STANDING CALF RAISE 2A. BARBELL ROW 2B. SEATED CALF RAISE 3A. LOW-CABLE ROW 3B. CALF PRESS ON LEG PRESS

SETS

REPS

4

10–12

1–2

15–20

4

6–8

1–2

15–20

3

10–12

1–2

20–25

WEAK POINT: FOREARMS EXERCISE

SETS

REPS

1A. LEG EXTENSION

3

20

1B. BEHIND-THE-BACK WRIST CURL

3

20

2A. LEG PRESS

3

20

2B. ONE-ARM REVERSE CABLE CURL

3

12

3A. BACK SQUAT

2

12–15

3B. HAMMER CURL

2

10–12

WEAK POINT: UPPER CHEST EXERCISE

SETS

REPS

1A. LEG CURL

6

8–10

1B. INCLINE FLYE

6

10–12

2A. STIFF-LEG DEADLIFT

3

6–8

2B. INCLINE DUMBBELL PRESS

3

10–12

3A. GOOD MORNING

3

15

3B. WIDE-GRIP SMITH MACHINE INCLINE PRESS

3

8–10

Seated Calf Raise The calves are often tight due to walking, so holding the bottom of your reps for a second or two encourages more long-term growth.

THERE ARE THREE WAYS TO DO STAGGERED SETS O P E N E R PAG E : G E T T Y I M AG E S .

T H I S S PR E A D: E D GA R A RT IGA; PE R B E R NA L

UNRELATED SUPERSETS

Alternate a set for a bigger body part with one for a smaller, unrelated body part. You probably won’t want to do as many sets for the smaller body part, so skip supersetting one or two exercises.

For example, if you do 16 sets and four exercises for the back, do 12 sets and three exercises for calves.

ASYMMETRICAL COMBOS Do one set for the smaller body part for every two or more sets for the larger body part. For example, complete one set for abs between every two sets of arms, and after 12 sets for bi’s and 12 for tri’s, you’ll have also cranked out 12 for abs. This is the classic method of staggering.

BETWEEN EXERCISES Perform one set for a smaller body part between exercises for larger body parts. For example, throw in a wrist curl set after completing every leg exercise, and over the course of a workout consisting of four exercises for quads and three for hams, you’ll squeeze in seven sets for forearms, almost without noticing.

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RAISING THE > Work the deadlift to become big, strong, and athletic—and stay that way your entire life

BY TONY GENTILCORE, C.S.C.S. /// PHOTOGRAPHS BY JAMES MICHELFELDER

M

OST PEOPLE WHO deadlift rarely put in the time to be become strong deadlifters. But if they do, a deadlifter funny thing thi happens: They add muscle to places pla they’ve never seen develop before, befor such as their glutes, hamstrings, hamstring and traps. Their lower back gets stronger, st too, reducing the risk of injury when they bend over to pick something up.

They may also find fin they can run faster, hit golf balls ball farther, or even dunk a basketball for the first time.

For these reasons, the deadlift is not only a cornerstone of CrossFit training but also possibly the best barbell exercise of all time—so it’s high time you mastered it. This programme aims to build your deadlift and, consequently, nearly every muscle in your body, in just four weeks.

Push and pull.

Push the floor away from you until the bar passes your knees, then pull your back straight.

HOW IT WORKS WOR

To get better at anything, any you need to practise it often. But Bu because the deadlift works the body b so hard, it isn’t usually done more m than once per week. This programme, program however, cycles the intensity, allowing allowi you to train the deadlift in different rep ranges three days a week without withou wearing out your lower back or compromising comp your overall recovery. As your technique improves, so will your yo gains—and in just four weeks, you won’t wo look like “most people” anymore.

You’ll look like a deadlifter. d

DIRECTIONS

Perform each workout worko (Day I, II, and III) once per week. Rest at least one day between sessions. Exercises E marked “A” and “B” are alternated, alternate so you’ll do one set of A, rest, then B, B rest again, and repeat until all sets are a complete for the pair. Week 1 of the programme p appears here; go to muscleandfitness.com/deadlift musclean for the remaining thr three weeks.

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DAY I 1 DEADLIFT

SETS: AS MANY AS NEEDED REPS: 10, THEN 6–8, 6–8, 6–8

Stand with feet hipwidth apart and roll a barbell up to your shins.

Bend down to grasp it outside your knees.

Keeping your lower back in its natural arch, push through your heels and extend your hips until you’re standing with the bar in front of your thighs. Perform several warmup sets, increasing the weight gradually until you reach the heaviest load you can handle for 10 reps.

From there, use the same weight and perform three sets of six to eight reps with it.

DEAD (LIFT) 2A GOBLET SQUAT

SETS: 5 REPS: 5

Hold a dumbbell (or kettlebell) by one of its bell ends under your chin with both hands. Stand with feet shoulder-width apart and turn your toes out a few degrees. Push your hips back and squat as low as you can without losing the arch in your lower back.

2B ONE-ARM DUMBBELL ROW

3A ALTERNATING DUMBBELL PRESS

SETS: 4 REPS: 12–15 (EACH SIDE)

SETS: 3 REPS: 8–10 (EACH ARM)

Hold a dumbbell in one hand and rest the opposite arm and an knee on a bench. Pull Pu the weight up outside outsid your hip and lower it i until you feel a stretch stret in your lat. Note that tha there is one fewer set s of rows than there is i of the goblet squat.

Lie back on a bench with a dumbbell in each hand at shoulder level. Press both weights over your chest and then lower one down to shoulder level. Press it back up, lower the other arm, and press.

3B SINGLE-LEG BANDED HIP THRUST

SETS: 3 REPS: 12–15 (EACH LEG)

Sit on the floor and support your upper back against a bench. benc Loop an elastic exer exercise band under you your right foot and around aroun your thigh. Drive through your heel and an extend your hips until unt your butt is parallel with the floor. Keep your abs braced so you don’t arch your lower back. Hold the top position two seconds.

4A FACE-PULL SETS: 3 REPS: 20

Attach a rope handle to the top pulley of a cable station and hold an end in each hand.

Stand back from the machine far enough to feel a stretch on the back of your shoulders and pull the rope to your forehead.

4B PALLOF PRESS

SETS: 3 REPS: 8 (EACH SIDE)

Attach a band to a sturdy object at chest level (or use a D-handle on a cable station). Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band.

Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso.

That’s one rep.

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M A ST E R T H E DE A DL I F T

DAY I I 1 DEADLIFT SETS: 8 REPS: 2

Perform the deadlift as described in Day I but use 50% of your max.

(If you don’t know your max, make a conservative estimate based on what you lifted for 10 reps in Day I.) Perform each rep as fast as possible but with crisp form. Rest 60 seconds between sets.

2A ROMANIAN DEADLIFT

2B PUSHUP

Grasp the bar at shoulder width and take it out of a rack set to hip level. Hold the bar in front of your thighs, pulling it in toward your body—don’t let it drift in front of you when you begin the movement.

Bend your hips back and lower your torso, allowing your knees to bend as needed, until you feel a stretch in your hamstrings. Extend your hips to come back up.

Place your hands shoulder-width apart should on the floor and extend your legs le behind you.

Brace your abs so your body forms f a straight line from fro head to toe.

Lower your body until your chest c is about 2.5 cm above ab the floor, then come back up.

SETS: 3 REPS: 6–8

SETS: 3 REPS: AS MANY AS POSSIBLE PO

3A BATWING ROW

SETS: 4 REPS: 8–10 –10 (EACH SIDE)

Set an adjustable ble bench to a 45-degree angle and lie on it chest st down with a dumbbelll in each hand. Row one weight to your side and d hold the position isometrimetrically while you perform reps on the other er side.

Complete your reps and switch sides, holding olding the arm in the static tatic position. Alternatee the side you start on each ch set.

Improving your deadlift builds muscle and athleticism.

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3B BULGARIAN SPLIT SQUAT

SETS: 3 REPS: 8 (EACH LEG)

Hold a dumbbell in each hand (you may use lifting straps to support your grip) and rest the top of one foot on a bench behind you. The bench should be at lunge length so that, when you descend, your front knee doesn’t travel in front of your toes. Keep your torso vertical and lower your body until your rear knee nearly touches the floor. Rest as needed between legs. Note that there is one fewer set of split squats than there is of the batwing row.

4 CHINUP

SETS: 5 REPS: 5, 4, 3, 2, 1

Perform five reps your first set, then four, and so on down to one. Take as little rest as you can to complete all the sets and record the time it takes to complete them. Try to beat that time during your next workout. If your body weight alone is too easy, add weight with a belt or hold a dumbbell between your feet.

DAY I I I 1A REVERSE-GRIP BENTOVER ROW SETS: 3 REPS: 8

Load the bar on a rack and grasp it i with hands shouldershoulder-width apart and palms facing up. Take the bar off the rack and ste step back. Stand wit with feet shoulder-width apart and bend your h hips back until your ttorso is almost parallel to t the floor. Keep your lower back in its natur natural arch.

Row the weight to your belly, squeezing sque your shoulder b blades together at the top. t

Lower-back and lat strength are crucial for safe, strong deadlifting.

4A FARMER’S WALK

SETS: 3 REPS: 30–50 METRES

Hold a heavy dumbbell in each hand and walk as quickly as you can.

Keep your shoulders back and chest out.

4B GOBLET SQUAT

Sets: 3 Reps: 10

See Day I.

1B BARBELL GLUTE BRIDGE SETS: 3 REPS: 8

Sit on the floor and roll a barbell into your lap.

(You may need to use a bar pad for comfort.) Lie back on the floor, bend your knees, and plant your feet on the floor.

Brace your abs and drive through your heels to raise your hips off the floor to full extension.

2 DEADLIFT

3A BENCH PRESS

Use 70% of your max.

Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs.

Plant your feet firmly.

Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up.

SETS: 3 REPS: 5

SETS: 3 REPS: 5

3B ONE-ARM DUMBBELL ROW

SETS: 2 REPS: 15 (EACH SIDE)

See Day I. Note that there is one fewer set of rows than there is of the bench press.

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GET

RIPPED WITHOUT

CARDIO!

> Utilized correctly, the same barbells, dumbbells,

and machines we use to pack on size can also be extremely effective tools for melting body fat

BY ERIC “MERLIN” BROSER

100

MUSCLE & FITNESS / NOVEMBER 2017

NOVEMBER 2017 / MUSCLE & FITNESS

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G E T R I PPE D W I T HOU T C A R DIO MOST OF US GYM RATS DON’T need to bee talked talk into hitting tting the gym. If anything, you need n to talk lk us out of hitting thee gym. gym However, r, that’s not the case for most ost gym rats when it comes to doing cardio. io. No matter m what type— high-intensity in it interval e training, aining, steadystate, or o anything y g in i between—when ween—when it comess to t hopping go on a hamster amster wheel, we cringee and a search h ffor an excuse to bail.

Unfortunately, fort y, ccardio activities shouldn’t dn be viewed ewe as optional—even when you’re you looking okin to pack on size instead of lean out. It’s common to use the fact that we wear bulky clothing during the fall and winter as an excuse, but here are the facts: Cardio keeps your heart strong, can rev up your metabolism, and, as noted in a 2012 issue of the Journal of Applied Physiology, is equally if not slightly more effective than resistance training for fat loss.

Of course, that still might not be enough to sway you. So instead of trying to conjure up more reasons as to why cardio should be woven into your training, we’ll simply offer an out: a fast-paced, properly packaged resistance-training routine that you can hammer out multiple times per week to help get you jacked and keep you looking defined. Using circuits, supersets, and a little testicular fortitude, rip through this for two months and you might never need to run on a damn treadmill again.

WORKOUT A THE QUICK-PACED FAT KILLER EXERCISE

SETS

REPS

REST BETWEEN SETS

ALTERNATING BARBELL LUNGE

3

12–15 EACH LEG

60 SEC.

BARBELL SQUAT

4

12–15

60 SEC.

STIFF-LEG DEADLIFT

4

12–15

60 SEC.

UNDERHAND-GRIP BENTOVER ROW

3

10–12

45–60 SEC.

STANDING MILITARY PRESS

3

10–12

45–60 SEC.

NARROW-GRIP BENCH PRESS

3

10–12

45 SEC.

CLOSE UNDERHAND-GRIP PULLUP

2

MAX REPS

45–60 SEC.

INCLINE BENT-LEG HIP RAISE

3

MAX REPS

30 SEC.

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EXERCISE EFFICIENCY When utilizing weight training to stimulate fat loss, the compound lifts will give you the most bang for your money, which means the foundation of your routine should centre on movements like presses, rows, deadlifts, and squats. These types of exercises will most effectively boost the heart rate, burn off calories, increase natural growth hormone production (GH is a powerful fat-burning hormone), and enhance the metabolic rate.

REP-RANGE REGULATION Since the primary goal is to keep body-fat levels in check (while keeping lean tissue intact), you want to keep repetitions in the medium to medium-high range throughout each workout. This translates to about 10 to 12 reps per set for upper-body exercises and 12 to 20 for the lower half. These higher rep ranges will force more calories to be burned, stimulate lactic acid production (which also increases GH release), and greatly ignite your metabolism, while still providing your muscles with resistance that’s challenging enough to foster continued growth.

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

PROPER PROGRAMMING Most of the time when focusing our efforts exclusively into building pure muscle mass, we use a straight-sets approach, with two to four minutes of rest in between. However, when the goal is to burn excess calories and keep those cuts and striations you’ve worked so hard to get, it’s far more effective to speed up the pace of your training with techniques like supersets, circuits, and reduced rest time.

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G E T R I PPE D W I T HOU T C A R DIO

WORKOUT C THE PSYCHO CIRCUIT FAT INCINERATOR EXERCISE

REPS

DEADLIFT

12–15

INCLINE BARBELL PRESS

10–12

LEG PRESS

12–15

ONE-ARM DUMBBELL ROW

10–12

SMITH ALTERNATING REVERSE LUNGE

12-15 PER LEG

WIDE-GRIP BARBELL UPRIGHT ROW

10–12

SEATED LEG CURL

12–15

WEIGHTED BENCH DIP

10–12

CABLE CRUNCH

12–15

CLOSE-GRIP UNDERHAND-GRIP PULLUP

MAX REPS

NOTES: Perform as many circuits as you can in 60 minutes. Move from one exercise to the next as rapidly as possible.

Do not go to failure on each movement but rather one to two reps short. Rest about three to five minutes in between each circuit by slowly walking around the gym until you’re ready to go again.

WORKOUT B THE SUPERSET FAT SCORCHER EXERCISE

SETS

REPS

HACK SQUAT SUPERSET WITH WEIGHTED DIP

3

12–15

3

10–12

LEG PRESS SUPERSET WITH WIDE-GRIP PULLUP

3

12–15

3

MAX REPS

ALTERNATING DUMBBELL BENCH STEPUP SUPERSET WITH SEATED DUMBBELL PRESS

3

12–15 PER LEG

3

10–12

DUMBBELL STIFF-LEG DEADLIFT SUPERSET WITH BARBELL CURL

2

12–15

2

10–12

LYING LEG CURL SUPERSET WITH STANDING TWO-ARM OVERHEAD DUMBBELL EXTENSION

2

12–15

2

10–12

HANGING STRAIGHT-LEG RAISE SUPERSET WITH BARBELL GOOD MORNING

2

16–20

2

13–15

NOTES: Rest between supersets should be no longer than two minutes.

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BONUS TIP Weight training in this manner can be very demanding on your muscles and cardiovascular and nervous systems. I highly recommend that you take a full day’s rest after completing any of these workouts. If you still wish to perform small amounts of cardio, it would be best to do it on your off days. All exercises should be performed with perfect technique and full control throughout every rep. Feel free to change some of the movements to better fit your needs, but always make sure the majority are basic compound exercises in order to get the greatest fat-burning effect. Keep your diet in check during the cooler weather, hit these three workouts hard, and you’ll be itching to take off that sweater.

PER BERNAL

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PIGMENT POWER

Take advantage of fresh, nutritious produce with these supereasy high-protein recipes for breakfast, lunch, and dinner

BY ELIZABETH WARD, M.S., R.D.

S

P H O T O G R A P H S BY M OYA M C A L L I S T E R

Now is a great time to stock up on fresh fruits and vegetables, when markets are brimming with vivid produce in its prime. There is a bounty of taste and in-season foods to nourish your body with important nutrients like vitamins, minerals, and fibre, plus powerful phytonutrients that protect your body and brain. The more varied the colours on your plate, the better. These recipes highlight the flavours in clean cuisine that you’ll love.

PIG M E N T P OW E R

SWEET CHERRY HAZELNUT MUESLI SERVES 1

KEY NUTRIENTS

Anthocyanins from cherries protect the heart and brain by lowering blood pressure and battling inflammation in blood vessels.

They also reduce pain from muscle inflammation post-workout.

INGREDIENTS

80 g uncooked oats 240 ml unsweetened soya milk 1 tsp pure maple syrup 60 g pitted, chopped fresh or frozen dark sweet cherries 35 g roughly chopped hazelnuts, or any other nuts you please DIRECTIONS

1. Place oats, soya milk, and maple syrup in a mason jar and shake or stir to combine.

2. Cover and refrigerate for at least 6 hours. When ready to eat, stir, then top with cherries and hazelnuts.

PREP NOTE Can’t find good quality cherries in the market? Use fresh or frozen strawberries, raspberries or blueberries instead.

THE MACROS

374

14g

CALORIES

PROTEIN

34g

22g

CARBS

FAT

ADDED MACROS Saturated fat, 2g; fibre, 7g; and sodium, 112mg

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MUSCLE & FITNESS / NOVEMBER 2017

PREP NOTE

Avoid overcooking the packets to maximize the phytonutrients, and be careful when opening them, as they will release steam.

KEY NUTRIENTS

Lutein and zeaxanthin from corn and green beans are carotenoids that protect the macula, the part of the eye responsible for your sharp central vision.

CAJUN GRILLED PRAWN & VEGETABLE PACKETS SERVES 2

INGREDIENTS

20 fresh green beans ½ large red onion, cut into 8 wedges 340 g large raw prawns, peeled and deveined 2 small yellow ears of corn, each cut crosswise into 4 pieces 2 tbsp olive oil 4 tsp Cajun seasoning 1 tsp minced garlic ½ tsp salt, plus more for seasoning 2 lemon wedges Freshly ground black pepper 4 tbsp fresh parsley leaves DIRECTIONS

1. Preheat grill to 200°C. 2. Cut two 30-cm-long sheets of heavy-duty aluminium foil. Divide green beans, onion, prawns, and corn evenly between sheets.

3. In a bowl, whisk olive oil, Cajun seasoning, garlic, and salt; drizzle equal amounts over each sheet of prawns and vegetables. Then squeeze 1 lemon wedge over each sheet, season with black pepper, and top with 1 tbsp parsley.

4. Bring up the long edges of the foil so they meet. Seal edges, making a tight 1.25-cm fold, and fold again. To finish the seal, fold in short ends of the packets.

5. Place packets on grill and cover.

Cook for 10 to 12 minutes. Remove from grill and carefully fold foil back. Top with remaining 3 tbsp parsley. Salt and pepper to taste.

THE MACROS

403

40g

CALORIES

PROTEIN

26g

17g

CARBS

FAT

ADDED MACROS Saturated fat, 3g; carbs, 26g; fibre, 6g; and sodium, 968mg

NOVEMBER 2017 / MUSCLE & FITNESS

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PIG M E N T P OW E R

KEY NUTRIENT

SALMON, SPINACH & QUINOA BOWL WITH HONEY-DIJON DRESSI DRESSING

Chlorophyll is rich in magnesium, a mineral you need to make muscle, produce energy, and maintain strong bones.

SERVES 2

INGREDIENTS

2 salmon fillets (about 110 g each) 2 tbsp rapeseed oil 2 tbsp honey 2 tbsp reduced-sodium soya sauce 2 tbsp Dijon mustard 2 tsp olive oil 1 large spring onion, minced 130 g baby spinach 125 g cooked quinoa DIRECTIONS

1. Rinse salmon and pat dry. Pan sear fillets on both sides in a stainless steel or cast iron skillet over medium to medium-high heat.

2. Whisk rapeseed oil, honey, soya sauce, and mustard in a small bowl until completely combined. Set aside.

3. Heat olive oil in a skillet over medium heat.

Add onion and sautĂŠ for 1 minute, stirring constantly.

Add spinach, tossing until just wilted, about 1 minute.

4. Divide spinach and quinoa evenly between 2 large bowls. Place a salmon fillet in each bowl. Drizzle with dressing.

THE MACROS

508

25g

CALORIES

PROTEIN

35g

31g

CARBS

FAT

ADDED MACROS Saturated fat, 4g; fibre, 4g; and sodium, 808mg

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MUSCLE & FITNESS / NOVEMBER 2017

PREP NOTE

Eating spinach raw or lightly cooked preserves its glutathione content as well its folate and vitamin C.

KEY NUTRIENTS

Anthocyanins and glucosinolates are thought to suppress the growth of cancer cells.

PREP NOTE

Purple cauliflower boasts compounds called glucosinolates, which are more potent when digested.

PURPLE CAULIFLOWER & GRILLED CHICKEN WITH ROMESCO SAUCE SERVES 4

INGREDIENTS

1

head purple cauliflower, cut into small pieces 4 tbsp olive oil 1 tsp sea salt 4 boneless, skinless chicken breasts 100 g roasted red pepper, drained 70 g slivered almonds, toasted ¼ tsp cayenne pepper 1 tsp smoked paprika DIRECTIONS

1. Preheat a grill to 200˚C/ Gas Mark 6. Place cauliflower on a baking sheet; brush with 2 tbsp oil and add salt.

Roast for 25 to 30 minutes.

2. Grill chicken until done.

3. For sauce: Place red pepper, almonds, cayenne pepper, paprika, remaining 2 tbsp oil and salt in a food processor; blend on high for 3 to 4 minutes.

4. Top with chicken with sauce and serve.

THE MACROS

447

42g

CALORIES

PROTEIN

4g

25g

CARBS

FAT

ADDED MACROS Saturated fat, 4g; fibre, 8g; and sodium, 729mg

PREP NOTE

Full of vitamin C, this nocook recipe is perfect for meal prep. Make ahead of time and refrigerate— it’s even more flavourful after a day or two.

CHILLED ORANGE PEPPER & PESTO SOUP SERVES 2

INGREDIENTS

¼ small yellow onion, diced 1 tbsp plus 1 tsp extra-virgin olive oil 1 yellow pepper, cut into 1.25-cm pieces ½ tsp minced garlic ¼ tsp ground turmeric ¾ tsp salt 375 g fat-free plain Greek yogurt 1 tsp prepared pesto 1 tsp pine nuts DIRECTIONS

KEY NUTRIENT

Carotenoids like alphaand beta-carotene help fight cancer and heart disease. Our bodies convert those carotenoids into vitamin A to boost immunity, protect vision, and maintain skin health.

1. Place onion, 1 tbsp olive oil, pepper, garlic, turmeric, and salt in a food processor.

Pulse until thoroughly pureed. Transfer to mixing

bowl.

2. Stir yogurt in to mixture.

3. To serve, divide soup evenly between 2 bowls.

Garnish each bowl with remaining ½ tsp olive oil, ½ tsp pesto sauce, and ½ tsp pine nuts.

THE MACROS

234

18g

CALORIES

PROTEIN

6g

11g

CARBS

FAT

ADDED MACROS Saturated fat, 4g; fibre, 8g; and sodium, 729mg

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RAPID-FIRE

SIXSIX PACK PAC moves and > Three move 10 minutes can ca get you shredded fast

BY BRYAN KR AHN, C.S.C.S. /// PHOTOGRAPHS BY JAMES MICHELFELDER

A

PART FROM FOLLOWING a diet made up exclu exclusively of pizza and beer, the worst w mistake a guy can make m when training for abs is refusing ref to switch things up. Crunches, Crunches situps, and planks are all fine, but they’re not the only tools you need to sharpen your midsection. (Surely ( you’re devastated by the th thought of taking a break from planks.) plank The good news is that adding new n ab moves to your workouts wo won’t necessarily add time to them; the in fact, we’ll show you how to get more variety in your training tr in even less time than you’re used u to.

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HOW IT WORKS

Your core (the abs and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine—as well as twisting your torso and hips and stabilizing your body.

Unless you train all these functions, you won’t develop your core completely.

To help you forge the

strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss—after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

DIRECTIONS

Perform one of the three circuits (I, II, and III) at the end of each workout. (Use a different circuit each day.) Complete one set of each exercise in sequence, resting one minute after the last one.

Repeat once more. After two weeks, increase the number of circuits: In Week 3, perform three circuits; in Week 4, do four circuits; then do five circuits in Week 5.

CIRCUIT I 1 HANGING LEG RAISE

2 AB-WHEEL ROLLOUT

3 BACK EXTENSION

Hang from a pullup bar with palms facing forward or each other— whichever is more comfortable. Contract your abs and raise your legs to meet the bar. Do it fast, as if you were trying to kick the bar.

Control the descent.

Kneel on the floor and hold an ab wheel in front of you by its handles. The wheel should be directly under your shoulders.

Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your abs. Pull the wheel back.

Set up on a backextension bench so your legs are locked in place and the pad is under your hips. Bend your torso forward as far as you can without rounding your back.

Then extend your hips until your torso is straight.

Reps: 8–12 Rest: 0 sec.

Reps: 8–15 Rest: 0 sec.

Reps: 10–12 Rest: 60 sec.

ROLL YOUR BODY BACK WHEN YOU FEEL YOUR ABS ARE ABOUT TO LOSE TENSION.

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R A PI D -F I R E SI X-PAC K

CIRCUIT II

1 LANDMINE TWIST

Reps: 8–10 (each side) Rest: 0 sec.

Wedge the end of a barbell into a corner.

Hold the opposite end with both hands at arm’s length on the sleeve (the part where you load the plates).

Swing the barbell to one side, lowering it to hip level. Swing it to the other side.

2 SEATED BICYCLE CRUNCH

Reps: 20–30 (each side) Rest: 0 sec.

Lie on your back on the floor and place your hands by your ears.

Crunch your torso up off the floor and twist to your left side. Draw your left knee up to meet your right elbow.

Reverse the motion and repeat on the other side. You should look like you’re pedalling a bike. Don’t sacrifice range of motion for faster reps.

3 RKC PLANK

Reps: Hold as long as possible Rest: 60 sec.

Get into pushup position and place your forearms flat on the floor. Move your arms slightly forward so the bend in your elbows is greater than 90 degrees. Brace your abs and lock your knees, feeling your quads contract. Squeeze your glutes.

Now try to pull your elbows toward your knees— they shouldn’t move, but you’ll feel your core working harder. Hold this position for time.

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CIRCUIT III 1 SWISS BALL ROLLOUT

2 RUSSIAN TWIST

Kneel on the floor and rest your forearms on a Swiss ball. The ball should be directly under your shoulders. Roll the ball forward as you did with the ab wheel until you’re about to lose tension in your abs, and then roll back.

Sit on the floor with knees bent 90 degrees and extend your arms in front of you. Lean back a bit so your torso is 45 degrees to the floor.

Rotate your body as far as you can to the left, and then to the right.

Reps: 10–12 Rest: 0 sec.

Reps: 8–12 (each side) Rest: 0 sec.

3 WEIGHTED SWISS BALL CRUNCH

Reps: 8–12 Rest: 60 sec.

Lie back on a Swiss ball and hold a dumbbell on your chest with both hands. Your feet should be flat on the floor at a width that offers stability. Crunch your torso up off the ball and hold two to three seconds.

TURN IT UP! (OR DOWN)

Increase (or decrease) the difficulty of these exercises to suit your individual experience level

You don’t have to do the exercises in this workout exactly as outlined here to benefit from them. Depending on your core strength and experience level, you can make some moves easier or harder to customize your training:

AB-WHEEL ROLLOUT

RKC PLANK

EASIER:

Perform the rollout in front of a wall, so you can roll the wheel against it to shorten the range of motion. As you get stronger, you can move farther back from the wall.

Perform a regular plank with elbows at 90 degrees. The RKC version is used by kettlebell enthusiasts and requires more muscle recruitment. But the old-fashioned yoga plank is fine for strengthening the core in beginners.

Perform the rollout with your knees off the floor and legs straight.

HARDER:

HANGING LEG RAISE EASIER:

Bend your knees 90 degrees and raise them as high as you can. If that’s still too hard, perform leg raises lying on a slanted bench set to 45 degrees.

Wear ankle weights or hold a medicine ball between your feet.

HARDER:

HARDER:

EASIER:

Raise one foot off the floor to challenge your stability. Raise the opposite foot on your next time through the circuit.

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600 WORKOUT

> Want to burn off that last stubborn layer of fat

without sacrificing muscle? Chisel your physique with this fast-paced, arse-kicking routine.

B Y S H A W N D O N N E L LY / / / P H O T O G R A P H S B Y P E R B E R N A L

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T H E 600 WOR KOU T

L

ET’S SAY YOU’VE GOT A WEDDING COMING up, or an old pals' reunion. Whatever the

event is, you have a date on your calendar marked where you want to look good. No, not just good, but rather like a cross between Fight Club Brad Pitt and Fast Five Dwayne Johnson. Because you know people are going to be taking a billion photos. And there might even be a late-night bacchanalia at the hotel pool, which will require you to show some skin. And when you do, you want it to be a “Wow, he’s been hitting the gym hard” moment. Rather than a “Wow, he’s been hitting the McDonalds hard” moment.

To get there you need a plan, right? Here is that plan: the 600 Workout, a fast-paced, high-volume training regimen that will help you burn fat, retain muscle, and sculpt your best body ever.

What It Is It’s called the 600 Workout because you’ll perform 600 reps per session (in about an hour). Sounds insane, right? It is.

The workout was designed by Ken Roscoe—a British trainer who works with top IFBB physique competitors such as 2016 Olympia Physique runner-up Ryan Terry.

There are two variations of the 600 Workout. In the upper-body 600, you’ll do three sets of 20 reps for 10 exercises. Do the math, and that equates to 600 reps. In the lower-body/abs 600, you’ll do seven leg exercises and two abs exercises for a total of 600 reps. During the week, you’ll alternate between the two workouts. Start with one session of each workout per week and slowly add more workouts over time.

CABLE LATERAL RAISE Maintain a slow and controlled pace throughout the entire movement. To increase intensity, pause at the apex for one or two seconds.

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Origin It wasn’t always known as the 600 Workout. Years ago, when Roscoe was working with overweight clients, he devised a series of circuit workouts that involved lots of high-rep resistance training. “I found it the fastest method for losing weight while maintaining as much muscle as possible,” says

Roscoe. “Back then, trainers pushed people into lots and lots of cardio to lose weight, as if it just magically melted the fat off. They forgot that the muscle is the body’s furnace, where everything is burned, so it requires stimulating.”

Soon, Roscoe was using these workouts to prep physique athletes for competition—and finding just as much success. “The principle is the same for an advanced athlete,” says Roscoe. “Get rid of the fat with maximum muscle retention. The nearer the show, the more I’d look to circuits to burn the last stubborn fat to attain the hard, crisp look.”

That hard, crisp look was what Matt Green (pictured), a California– based fitness model and corporate marketer who was once a special assistant to Arnold Schwarzenegger, was looking for. A couple of years ago, after meeting Roscoe at the Arnold Classic in Ohio, Green began following the trainer’s workout programming to help polish off his already impressive body. Their collaboration would eventually lead to the 600 Workout. Now, a couple of months before a shoot, Green will do the 600 as many as five times per week (three upper, two lower).

“It’s great for toning and sculpting

your muscles,” says Green, who had never entered a gym in his life until 2007 and has since added some 23 kg (mostly muscle) to his frame.

“Obviously, as you tone down and lose weight, you will lose a little muscle mass. But this workout almost prevents that. It preserves as much muscle as you can.”

Why It Works One of the reasons the 600 Workout is so effective is its fast pace. You’re completing 600 full reps (with proper form!) in about an hour.

That’s 10 reps per minute, or a rep every six seconds. That might not seem like a breakneck speed, until you realize it includes all the time between exercises, as well as the rest between sets.

“When you tell a bodybuilder he’s going to do a circuit, he invariably thinks it’ll be a walk in the park,” says Roscoe. “Fifteen minutes later, he’s blowing out of his backside.”

Roscoe recommends selecting weights that will have you reaching that final rep of each set fairly close to failure. The high-volume and high-intensity approach increases metabolism and EPOC (excess post-exercise oxygen consumption) so that you’ll continue to burn fat long after you leave the gym.

Green also cuts carbs when he’s doing these workouts, which makes things only more challenging.

“Obviously, without carbohydrates, your body’s pretty fatigued,” says Green. “So it’s an intense feeling.

Your muscles are burning.” To counteract this, Green encourages people to sip on a shake with some branched-chain amino acids (BCAAs) throughout the workout, occasionally throwing in some maltodextrin for carbohydrates.

Afterward, he drinks a protein shake and stops taking carbs by 3 p.m.

Implementation Keep in mind, too, that you can always swap out these exercises

SINGLE-ARM CABLE ROW Grasp the handle with one hand and row your arm back, keeping your elbow close to your side. Rowing one arm at a time helps ensure balanced back development.

for similar moves. In fact, Green does this all the time. Instead of incline dumbbell presses and incline dumbbell flyes, he’ll do flat-bench dumbbell presses and hit the pec deck. “As long as you’re keeping to the 20 reps, three sets, and two exercises per body part,” says Green, “you’re good. You’ll experience the same effect.”

Of course, you don’t have to be

training for a photo shoot (or a trip to Cabo) to employ this workout. As Roscoe points out, the use of lighter weight makes it a safe training method to use anytime you want to burn fat while building muscle.

Whichever way you use it—twice a week to stay toned, a week out of every month to keep things fresh— you can’t go wrong.

But if you are training for the Olympia, it’ll work for you, too.

“I’ve had tremendous results with bodybuilders who’ve sought my help in desperation very close to a show,” says Roscoe. “Don’t get me wrong, though—they’ve had to work for it!”

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T H E 600 WOR KOU T T H E 6 0 0 WO R KO U T

UPPER BODY DIRECTIONS: Perform all exercises in

order. Superset all exercises marked “A” and “B.” Rest 30 seconds after each set.

LATS EXERCISE

SETS

REPS

1A. LAT PULLDOWN

3

20

1B. SINGLE-ARM CABLE ROW

3

10 (EACH ARM)

SETS

REPS

CHEST EXERCISE

2A. INCLINE DUMBBELL PRESS

3

20

2B. INCLINE DUMBBELL FLYE

3

20

DELTS EXERCISE

SETS

REPS

3A. CABLE LATERAL RAISE

3

10 (EACH ARM)

3B. DUMBBELL LATERAL AND FRONT RAISE (ALTERNATING)

3

20

TRICEPS EXERCISE

SETS

REPS

4A. TRICEPS PUSHDOWN

3

20

4B. OVERHEAD ROPE TRICEPS EXTENSION

3

20

BICEPS EXERCISE

SETS

REPS

5A. SEATED DUMBBELL CURL

3

20

5B. PLATE SIDE CURL

3

10 (EACH ARM)

TRAINING SPLIT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

UPPER 600 LOWER 600 UPPER 600 LOWER 600 UPPER 600 CARDIO REST

SEATED DUMBBELL CURL While sitting on a bench, hold a dumbbell in each hand with arms at your sides and palms facing forward. Without moving your upper arms, curl the weights up.

PLATE SIDE CURL Hold a weight plate by its side with one hand and curl it while keeping your upper arm at your side. Squeeze your biceps at the top of the movement. Finish 10 reps and then switch arms.

LAT PULLDOWN Secure your knees under the pad, reach up, and grasp the handle outside shoulder width. Pull the handle down to your collarbone, squeezing your shoulder blades together as you pull.

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T H E 600 WOR KOU T

DUMBBELL LATERAL AND FRONT RAISE (ALTERNATING) Sit back against an adjustable bench with a dumbbell in each hand. Alternate between lifting the weight out to your sides and in front of you to shoulder height.

T H E 6 0 0 WO R KO U T

LOWER BODY + ABS DIRECTIONS: Perform all exercises in order. Rest 30 seconds after each set.

LEGS EXERCISE

SETS

REPS

LINEAR PRESS

3

20

LEG EXTENSION

3

20

LYING HAMSTRING CURL

3

20

LEG PRESS

3

20

BULGARIAN SPLIT SQUAT

3

20

LUNGE

3

20

CALF RAISE ON LINEAR PRESS*

6

20

ABS EXERCISE

SETS

REPS

HANGING LEG RAISE

3

20

SEATED KNEE TUCK

3

20

*Do three sets with a narrow stance and three sets with a wide stance. Also, stretch calves after each set.

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TRICEPS PUSHDOWN Attach a straight handle to the top pulley of a cable station and grasp it with both hands. Tuck your elbows to your sides and extend them to lockout.

OVERHEAD ROPE TRICEPS EXTENSION Attach a rope handle to the top pulley of a cable station. Face away from the station and step forward, raising your arms overhead and bending your torso until you feel a stretch in your triceps. Hold the position and extend your elbows.

MATT GREEN A former Deputy Director of Advance for Gov. Arnold Schwarzenegger, Matt Green is now a corporate marketer and fitness model. Follow him on Facebook and Instagram: @mattgreenfitness

n, o i t a c i , ded squats, k r o r d w a n d s of UCLO a h h g h rou a n d t hou sATONA Kt h rone T > DA L e d t h e fitY P E R B E R N A L N A AM s claim T O G R A P H S B ha M A N / / / P H O ND

BY A

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REW

GUT

AMANDA LATONA KUCLO HEIGHT: 165 CM WEIGHT: 54 KG AGE: 38 YEARS PRO: 8 FIRST-PLACE FINISHES: 25

A M A N DA L ATONA K UC L O

A

LL TOP-TIER BIKINI competitors are in incredible shape, so six-pack abs or ultratoned arms aren’t necessarily enough to help someone build a fan base in the fitness industry. However, being in stellar shape and having an outgoing, quirky personality and a nose for marketing yourself can help you stand out from the crowd. Just ask Amanda Latona Kuclo, an IFBB bikini pro and AllMax athlete who has amassed a dedicated fan base, a laundry list of accolades, and a clothing line.

Before turning pro in 2009, Kuclo was no stranger to the stage or the spotlight. She joined the all-female band Innosense in 1997 alongside future pop icon Britney Spears. The group split in 2003, pushing Kuclo to pursue a new career on a different

I’M A BIG BELIEVER IN HEAVY LIFTING. BUT INCORPORATING LIGHTER REPS, BODY-WEIGHT MOVEMENTS, AND PLYOMETRICS IS ALSO KEY WHEN YOU’RE TRAINING.

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H A I R & M A K E U P B Y N ATA L I E M A L C H E V

stage. That same year, she competed in her first NPC show—and won.

Two years later, Kuclo earned her pro card and has since leveraged her work as a fitness model and IFBB athlete into a recognized brand based on her—you guessed it— booty. The self-claimed “bootyologist” has garnered 718,000 Instagram followers and has also parlayed her popularity into a

A M A N DA L ATONA K UC L O clothing company that’s aptly named Booty Queen. Kuclo and her husband—IFBB pro Steve Kuclo—even went toe-to-toe with the sharks on US TV's Shark Tank and landed an impressive $250K deal from clothing guru Daymond John.

“The good thing about this is that I’m with my husband, and we do this together,” Kuclo says. “We both

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have the same vision for this and the Kuclo Bodybuilding Classic that we run.”

With a rapidly growing clothing line and social media following, Kuclo is transitioning away from the stage to focus on these new endeavours. And though her next move isn’t set in stone, you can guarantee that it won’t be unoriginal.

MUSCLE & FITNESS / NOVEMBER 2017

TONED AND IN TUNE Before she was a fitness icon, Kuclo sang—and she was good. At age 18, she performed with her band called Innosense alongside Britney Spears before Spears made it big.

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PART 1

PAIN-FREE LEG TRAINING > Achy knees? We’ll cover all the movements you should avoid to protect one of your most injury-prone joints.

B Y D AV I D O T E Y, C . S . C . S .

E

VEN A BUM KNEE SHOULDN’T BE AN

excuse to skip leg day—not that most guys need one. Just consider that training legs recruits an enormous amount of lower-body muscle, which burns more calories and triggers a flood of testosterone and growth hormone, two hormones that play a massive role in muscle recovery and growth. All it takes to navigate leg day with a bad knee—and not miss out on a bevy of benefits—is a little anatomical understanding and the right exercise selection. So in Part 1 of this two-part leg-training series, we’ll help you train around a knee injury for a lower body that looks and performs better than new.

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PA I N-F R E E L E G T R A I N I NG PA RT 1

KNEE JOINT 101

Your knee acts as a stable hinge that allows your quads to flex your lower leg forward and your hamstrings to retract it back. It’s connected to the tibia and fibula bones by a network of ligaments— mainly composed of the anterior cruciate ligament (ACL), the medial collateral ligament (MCL), the posterior cruciate ligament (PCL), and the lateral collateral ligament (LCL). And due to the complexity of this network, both the hip and ankle—which are the primary movers of athletic movements like jumping and sprinting—play a role in knee joint health.

THE FIX

First off, always consult a doctor when it comes to an injury. However, one fix might be to simply strengthen your legs. Stronger legs mean that the supporting muscles will help alleviate some pressure press that could be translated through the knee while em empowering the lower body to move efficiently and properly. pr Even if your knees are already achy, you can still train legs.

You just have to be smarter, mainly by b avoiding high-impact and fixed movements tha that push the knee too far forward and amplify its vulnerability. vulne Try these exercise swaps to maximize your leg day.

KNEE NIGHTMARES The hingelike design of the 1 knee does not allow for much side-to-side movement, which is why ACL and MCL injuries are common in sports that require a lot of lateral cuts, like basketball and football.

Lackluster mobility in your hips and ankles forces your body to compensate by relying on your knee to pick up some of the slack for movements it’s not suited for. On the field, this could be juking, and in the gym, it could be a weighted lateral lunge. And as stated before, the knee is a stable joint, so if it’s asked to partake in a movement that it’s not suited for, then, eventually, an injury is likely.

2

While side-to-side movement can cause a tendon tear, too much forward flexion—which causes the tibia to stray in front of your knee—can lead to wear and tear, also known as osteoarthritis (OA).

It’s common, too. More than eight million adults in the U.K are affected

by OA, according to Arthritis Research UK.

3

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You’re Doing: Leg Press Do This Instead: Goblet Squat WHY The setup for the leg press requires you to fix your back into place. This takes your hips out of the equation, leaving your knees to do most of the work as you push the sled. Therefore it’s important to focus on moves that engage the hips and help mobilize them better without pressuring your knee joint. The goblet squat does this perfectly while keeping your back straight up.

DO IT Hold a dumbbell like a goblet, right below your chin.

Descend into a squat until your thighs break parallel with the ground, keeping your weight on your heels.

HIP P & ANKLE WARMUP ARMUP

Use this quick and effective routine to improve ove mobility in these two crucial areas EXERCISE

SETS

REPS

HALF-KNEELING CALF STRETCH* STRETCH

3

8 (PER SIDE)

ALTERNATING ERNATING LEG LOWER LOWER**

3

8 (PER SIDE)

BIRD DOG***

3

8 (PER SIDE)

*Get into a half-kneeling position, right knee down and left foot forward.

Keep your chest up and push your left knee as far forward as possible while maintaining full foot contact with the ground. Hold for five seconds, lean back, and then repeat. **Lie on your back and raise both legs in the air. Slowly lower one at a time.

Repeat this, alternating legs. ***From your hands and knees, brace your core and fully extend your right arm forward and left leg back. Hold for one second and repeat on opposite sides.

You’re Doing: Stepup Do This Instead: Peterson Stepup

O P E N E R S P R E A D : S I M O N M C D E R M O T T-J O H N S O N .

T H I S S PR E A D: E D GA R A RT IGA

WHY Though the idea is the same, the Peterson stepup has the lifter approach the move laterally. This does two things.

First, it causes the leg to develop medial and lateral strength in the quadriceps to support the knee.

Second, this move targets the gluteus medius, which plays a crucial role in proper hip alignment. Essentially, it does a better job of strengthening all your surrounding knee muscles without damaging your joint.

DO IT Stand laterally next to a low box or bench. Place one foot on the box or bench, standing on your toes. With your other foot planted on the ground, align the heel of the grounded foot with the toes of the elevated foot.

Stand up and drive the heel of your elevated foot backward until your knee is fully locked out and your weight is on your heel.

Reverse the position.

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PA I N-F R E E L E G T R A I N I NG PA RT 1

You’re Doing: Leg Extension Extensio Do This Instead: Reverse Lunge WHY Leg extensions—which lock your knees into place—put a high amount of torque on the joint. And when you’re dealing with an existing injury, the last thing you want to do is add pressure on the knee with minimal reward in return.

Instead, try reverse lunges, a great knee-dominant movement that recruits your posterior chain (not just your quads). It also teaches your body how to properly decelerate downward, as you won’t have a weight stack forcefully pushing your legs downward after each rep, making them much safer on your joint and limbs overall.

DO IT From the standing position, step backward while maintaining pressure through the heel of the front foot. Descend down to 90 degrees or when the back knee touches the ground. Return to the starting position by driving through the heel of the front leg while keeping the weight off your back leg.

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You’re Doing: Do Barbell rbell Deadlift Do This Instead: Barbell Romanian Deadlift WHY Pulling weight from the ground doesn’t directly stress the knee joint, but it does require ankle and hip mobility, and if you lack in those areas, then your knee will feel the effects as it compensates. The simple fix is to keep the weight above the ground to keep the strain off your ankles and to strengthen your glutes and hip muscles.

DO IT Hold a barbell against your thighs and push your hip back until it descends just past your knees. Keep your chest and head up and your back straight. Once you feel your hamstrings contract, drive the weight back up.

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

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THE LEVEL UP SERIES:

CHEST Overhauling your >chest training is fruitless.

Instead, try this workout with slight tweaks on traditional moves.

BY JOE WUEBBEN

HEN IT COMES to pumping up your pecs, a mix of bench press and flye variations has been the goto formula for the past 50 years. And we’re not about to mess with a good thing. If you want to change things up, you can reorder the exercises or add a fourth and fifth movement to the routine.

That’s pretty much what we did with our original Straight Up chest workout in July 2013.

This version subs in a standard barbell bench press for the dumbbell bench press, adds a Hammer Strength incline press, swaps out cable flyes for pec deck flyes, and utilizes a few different set/rep schemes.

It’s slightly different from the original, but overall it’s just more of a good thing.

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BARBELL BENCH PRESS LEVEL UP DIFFERENCE: Most people start light and go heavier on bench–it’s the classic pyramid style.

However, you’ll be doing the opposite here, by performing your heaviest set when you’re still fresh. This should allow you to use more weight on the set of five to promote greater strength and size gains.

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PEC DECK FLYE LEVEL UP DIFFERENCE: A machine flye puts you in a comfortable seated position and offers a slightly different feel from cables or dumbbells.

Unlike with the bench and incline press, lighten the weight here and keep the reps slow and under control. Aim to lower the weight to a two count.

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L EV E L U P SE R I E S: C H E ST

HAMMER STRENGTH INCLINE PRESS LEVEL UP DIFFERENCE: These replace the barbell version to focus more on the target area (upper pecs) and less on the stabilizers required to help balance a free weight.

Pick a weight that’s challenging for 10 reps, then push yourself to hit at least 12.

STRAIGHT UP EXERCISE

SETS

REPS

INCLINE BARBELL PRESS

4

8

FLAT-BENCH DUMBBELL PRESS

4

10

DIP

3

TO FAILURE* FAILURE

CABLE FLYE

3

12**

*

On your last set, do one rest-pause set; after reaching failure initially, rest 10 to 20 seconds and rep out to failure one more time.

On your last set, perform one dropset after reaching failure with the original weight. (As published in the July 2013 issue of M&F.)

**

LEVEL UP EXERCISE

LEVEL UP DIFFERENCE: In the Straight Up version, straight sets of dips to failure were performed. This time, think of it as one extended set, working toward a specific rep count (30 to 50).

Hit the reps in as little time as possible, taking short breaks throughout and maintaining strict form.

OPENER SPREAD: PER BERNAL. T H I S S P R E A D : JA S O N E L L I S (2); B I L L C O M STO C K ; DU ST I N S N I P E S

DIP

SETS

REPS

BARBELL BENCH PRESS (WARMUP)* (WARMUP)

2

12, 6

BARBELL BENCH PRESS

3

5, 10, 15**

HAMMER STRENGTH INCLINE PRESS

3

10–15

PEC DECK FLYE

3

20

DIP***

-

30–50

*

Go light on the first warmup set for 12 reps, then add 20 to 30% more weight for the second warmup set.

Reverse pyramid; go considerably lighter on each set, starting with your estimated 6RM on the first set for 5 reps.

Aim to complete in as few sets as possible. Complete 50 reps if advanced, 40 for intermediates, and 30 for beginners.

**

***

NOVEMBER 2017 / MUSCLE & FITNESS

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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

DIPS Referred to by some as the upper-body squat, dips activate muscles in your chest, shoulders, traps, and triceps, making them a must-do move for a bigger and stronger upper body.

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MUSCLE & FITNESS / NOVEMBER 2017

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A S K

I’m into powerlifting, so I rarely do curls. Will my arms still grow or do I need to isolate them?

—Frank A.

A

If you’re new to lifting and have minimal muscle development, your arms will grow from pullups ll ps and rowss alone. However, if you’ve u ve been at it for a few years

JON-ERIK KAWAMOTO, C.S.C.S. is the owner of JK Conditioning in St. John’s, Newfoundland, Canada

and still aren’t happy with your arm growth, you should work curls and triceps presses into your programme. Perform three biceps and triceps exercises weekly, focusing on different angles. For example, target your bi’s with incline dumbbell curls, preacher curls, and barbell curls, and to target your tri’s, try decline skull crushers, overhead dumbbell extensions, and dips. dips

What are some good substitutes for sled pushes?

—Ben L

A

One option is to crouch down and push the belt of a turnedoff treadmill with your hands.

You can also stack weight plates onto a towel and push them across any smooth surface. Lastly, you can do isometric wall pushes.

Stand in front of a wall in your socks on a hardwood floor. Extend your arms and begin to drive your legs legs g forward forward. These three moves all mimic sled pushes and recruit the glutes, hamstrings, and lower back.

BETH BISHOP is the owner of Phoenix Effect in Los Angeles, California

Does drinking alcohol negate the benefits of my workout?

—Justin F.

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MUSCLE & FITNESS / NOVEMBER 2017

KELLY PRITCHETT, PH.D., R.D. is a spokesperson for the Academy of Nutrition and Dietetics

O P E N E R P A G E : P E R B E R N A L . T H I S P A G E : J U A N M O Y A N O / S T O C K S Y.

A

One or two beers won won’tt destroy your results, but befor before you crack open a cold one, consider these effects. First, drinking can increase urine output, which inhibits the amount of nutrients your body can absorb and encourages excretion of store stored minerals like calcium and mag magnesium. If you do indulge, choose a brew with a lower ABV (alcohol by volume) percentage, about 4% or less. The higher the ABV, the greater the adverse effects, which also include disrupted sleep patterns, weight gain, and decreased muscle protein synthesis. So, is it worth it? You decide.

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L A S T

W O R D

VEG OUT

You may find that full-on vegetarianism doesn’t work for you (like our editor did), but you won’t know unless you try it

I

turned pescatarian earlier this year, and it’s one of the better decisions I’ve ever made. made Eating pescatarian m means my diet consists primarily of vegetables, con with some fish, and of course eggs and milk products (unlike vegans, who eschew all animal-related foods, even honey).

Going vegetarian?

Expect to eat a lot of salads. Remember: Darker greens equal more vitamins.

Sincerely, Shawn Perine ABOUT THE EDITOR Shawn Perine, VP/Editorial Director @shawnperine

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SANDRA ROESCH/WESTEND61/OFFSET

SALAD DAZE

I tried full-on f vegetarianism last year, and while I felt good from a moral, ethical, and socially responsible standpoint, it didn’t quite work for me physically. I had trouble keeping weight on, and my body composition began to shift

unfavourably. This isn’t to say that vegetarians, and even vegans, can’t stay muscular and lean, lean but each of us is unique and a is born with our ow own set of tolerances.

M&F Deputy Editor Zack Zeigler (@ zraz)is full-on vegetarian and has more muscle than me and the rest of our staff combined, and I know devout meat eaters who also train steadily but who have a tough time adding mass. To each their own—which is a theme I’ve stressed here before and will again now.

While I would like to encourage everyone to consider vegetarianism, or at least cut down on their meat consumption, I would never be so dogmatic as to tell you that it’s best for you. But I do encourage you to try it, for your health, for the sanctity of animals, and for the environment. You may find that you love it, or that like me, pescatarianism is the way to go. Or maybe you’ll simply join the Meatless Mondays movement and embrace your inner carnivore the other six days of the week.

Regardless of your choice, make sure that it is your choice, based on how you feel.

No one can determine whether a particular diet, workout, or lifestyle is right for you but you. If it doesn’t feel right, you’re not going to do it. So before following anyone’s advice, my own included, do a gut check. Then go fill it with a tasty veggie burger...

D A O L N WL EDITION OF M&F DO DIGITA THE

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