Muscle Fitness UK - December - 2017

THE SECRET TO MAX
RS
MUSCLE GROWTH
EIDE
JOE W
N
DITIO
DEC
DECEMBER
2017
ISH E
BRIT
TORCH STEVE

BODY
WEATHERFORD
FROM SKINNY
TEEN TO NFL
FAT!
STAR TO
FITNESS
ICON!
IN JUST
6 MIN.
LOW-
CARB
FESTIVE
FEASTS 4
MOVES
SERIOUS FOR
KILLER
ABS
GAINS!
MORE MASS
DECEMBER 2017 UK 4.20
12
IN 8 WEEKS! 9 770955 138134

www.muscle-fitness.co.uk
E S T A B L I S H E D 1 9 9 8
MUSCLE MEMORY.
MUSCLE FUTURE.
C O M I N G S O O N .
cnpprofessional.co.uk OicialCNP @oicialCNP @cnpprofessional

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YOU CAN SEE
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soreness or improve muscle denition, BPI Sports
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Inside
DECEMBER 2017
IN EVERY VOLUME 78 || NO. 12
ISSUE FEATURES
144 THE LAST 50 Not-So-Complex champion Flex Lewis. Then
WORD Gains: Part 2 prepare to invest in new shirts.
We provide you with a strength-
and athleticism-focused complex 92 Hypnotic Gains
in Part 2 of this series. Pro athletes and Hollywood stars
are using hypnosis to improve their
56 Rock It Like Rocha training. But does it work? Our
London-based physique champion correspondent investigates.
Francisco Rocha is
wise beyond his 98 Shortcut to Strength
years. Here Use cluster sets to get more work
are his top done with less effort.
10 fitness
tips. 104 Rage with the Machines
Isolate your muscles and create
62 Get more tension by mixing machines
M&F-ing into your training plan.
Huge!
Part 1 110 No Rest for the Wicked
To put on Slash your rest times progressively
mass, you for less body fat and a far more
need to effective workout.
endure eight
gruelling 118 Bands and Bells
weeks of this Use resistance bands and
programme. dumbbells to give your joints a
break and boost stability.
70 Stuff
Yourself 124 Deuces Wild
COVER (Sans the Carbs)
Are you shunning carbs?
Keep your workouts ridiculously
simple and still build muscle size
STORY These recipes will ensure and strength with just two exercises
6 The Goal- that your feast isnt a famine. per training session.
Getter
NFL punter turned 78 Trifecta of Gains 132 Pain-Free Leg
fitness star Steve Focus on the up, down, and Training: Part 2
Weatherford finally static portions of a lift for Train around lower-back injuries
achieved his dream, next-level strength gains. by utilizing these leg-day swaps.
and youre holding it
in your hands. 86 The 500-Rep 138 Level Up: Abs
Challenge Upgrade to this brief but brutal core
Follow the 500-rep triceps routine to torch your abdominal
warmup of 212 Mr. Olympia region from all angles.
SECTIONS
16 TRAIN 40 EAT
Get down with the bear crawl for The healthiestand best tastingcold
killer abs; a nonstop circuit to in- weather comfort foods; five fast power
cinerate fat; try this curl variation lunches; the chicken sandwich fights
for bigger biceps; five reasons your the hamburger; our favorite supp of the
bench press. sucks; and more month; and more
ON THE COVER
STEVE WEATHERFORD /// Photograph by Per Bernal
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
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THE
GOAL-
GETTER
> Ever since he was a skinny teenager, former NFL
star STEVE WEATHERFORD has dreamed of being
on the cover of Muscle & Fitness.
How did that turn out, anyway?
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 P E R B E R N A L
S
TEVE WEATHERFORD took scissors to the glossy pages and
will never forget the first time clipped out the training routines. I took
he obtained a copy of Muscle them with me to the YMCA to work out
& Fitness: He swiped it from so I would know what to do.
a dentists office. He was 14 Dont worry about the dentist. (Its
years old, bone skinny, a wiry, a tax write-off.) The information in
hyperactive kid who was tall M&F was a revelation to the teenager, a
for his age (173 cm) but gift that kept giving. My only source
weighed only 49 kilos. of not just inspiration but actual
I remember stuffing that training content came from Muscle &
magazine in my shirt and going home, Fitness, he says. It was how I learned
says Weatherford, now 34 years old. He to lift weights.
DECEMBER 2017 / MUSCLE & FITNESS 7

ELEVATED
CABLE ROW
Lean forward a bit at
the start. Move your
torso back to vertical
as you row the handle
to your stomach.
Yes, his legs are strong. Like,

His muscles may have been small, 216-kg-squat strong. But at 191cm
but his dreams were big. It was and 104 kg, the former University of
during his slender teens when Illinois punter was head-to-toe one
Weatherford told his dad he wanted of the most jacked and athletic
to become a professional athlete. His players during his kicking days. In
father chucklednot out of derision. fact, M&F once named him the
A supportive parent, his father was fittest man in the NFL.
moored in reality and saw a skinny That was always the plan, says
kid with a big heart but a long way to Weatherford: I was always a fitness
go to become a pro athlete. guy who was playing football, not a
Whos laughing now? In 2012, football guy who was into fitness.
Weatherford won a Super Bowl ring For me to be able to take the
with the New York Giants as their Cover story inspiration and the content that I got
punter, his booming, targeted kicks Which brings us to another goal from Muscle & Fitness, apply it to
playing a key role in the teams Weatherford targeted as a skinny my life, and literally 20 years later be
success. Not bad for a pencil-neck teen: to be on the cover of Muscle & on the cover, you have no idea how
kid from Indiana who started with Fitness. If you paid attention to the special that is for me, he says. Its
just a stolen magazine and a YMCA front of the magazine youre holding, the last dream I had as a kid that Im
membership. Not only did he achieve you know how that turned out. going to be able to check off.
G R O O M I N G B Y K AT E S A N D E R S
his goal of becoming a pro athlete, When I was in high school, I had Even more satisfying than NFL
but Weatherford was also crowned a four goals: I wanted to become a pro glory? My Super Bowl jersey is in
world champion, No. 2 on his list of athlete, I wanted to become a dad, I the bottom of a closet somewhere,
dream achievements. wanted to become a world champion, he says. I dont display my Super
But hes a punter, you may be and I wanted to be on the cover of Bowl ring, but I can guarantee you
thinking. Arent you pushing it with Muscle & Fitness, he says. The this: When I get a copy of my Muscle
this whole athlete thing? Isnt he just father of three daughters and one & Fitness cover, I will put that thing
a guy with a strong leg? boy, Weatherford is four-for-four. right above the mantelpiece in my
8 MUSCLE & FITNESS / DECEMBER 2017

ST EV E W E AT H E R FOR D
dont put on 11 kilos of muscle in a

short time by sheer will. Weatherford
is a thinking mans fitness pro, a
quick learner who takes lessons from
his varied careers and synthesizes
them into a workable structure. The
NFL taught him plenty. And not just
how to duck and dive to avoid being
steamrolled by 114-kg human
missiles on fourth down.
I learned the recipe for achieve-
ment and success when I was a part
of those teams, says Weatherford,
who played for five NFL clubs. With
the Giants, I had an opportunity to
learn from incredible leaders like
Tom Coughlin and Eli Manning. I
was able to walk away from the game
IN FITNESS,
YOURE ALWAYS
GOING TO GET
OUT WHAT YOU
PUT IN. THATS
NOT ALWAYS THE
CASE WITH
FOOTBALL.
house, because it means so much him is because they see the struggle 100% healthy, and Im able to share
more to me. he endured along the way. Unlike those experiences with people.
Hes not the first aspiring fitness some bodybuilders, Weatherford But in football, he was one of 53
advocate to set an M&F cover goal, didnt exactly tumble out of the men on a team. His accomplishments
but hes one of the most unlikely to womb with Mr. Olympia genetics. in the gym tell a different story, one
achieve it. And thats why hes that reveals the source of his burning
become a go-to guiding light for University of the NFL passion for fitness.
a growing online audience. Through What drives this guy? How does he What has made fitness attractive
his website (weatherford5.com), go from a puny kid with little to me is that youre always going to
Weatherford has built an enthusias- athletic potential to the Super Bowl, get out what you put in, he says.
tic following of men and women, and eventually a role as an esteemed And thats not always the case with
young and old, who have been fitness guru? football. You can be the hardest
inspired by his message of empower- He admits to being a little worker in the room, and more times
ment through his numerous eBooks obsessed, joking, Im able to almost than not you dont get what you
and videos. systematically achieve goals because deserve. That was the frustrating
One reason why his followers trust I have extreme ADHD. But you part for me. But thats also what

makes winning a Super Bowl very

special, because theres a lot of
people who deserve to be world
champions who werent.
This singular mission of self-
motivation is what he wants to
impart to his followers. I dont want
to just teach people how to get bigger
arms, he says. I want to teach
people that life is what you make it.
Life is going to serve you what you
invest into it.
Inspirational as he is, Weather-
fords message would be lost if he
didnt back it up with a knowledge
base that gets the job done when it
comes to physique improvement.
Heres how he built his.
SLOW DOWN YOUR CARBS

>> One of the most productive changes Steve Weatherford
made to his overall mass-building routine was his macro- I DONT WANT
nutrient adjustments, particularly with respect to carbs.
Once I took away my obsession with being shredded and
TO JUST TEACH
focused more on actually building muscle, I started to be PEOPLE HOW TO
very vigilant with the macronutrients I was putting in my
body, says the former Giant, who gained about 11 kg of mus-
GET BIGGER
cle in the two years after his retirement from the NFL. My ARMS. I WANT
focus was not just on how many carbs, fats, and proteins I
was getting, but when I was actually eating them. TO TEACH
After some experimentation, he found that eating every
four hours was key. So was fine-tuning his carb intake
PEOPLE THAT
around training sessions. He started to take at least 100 LIFE IS WHAT
grams of
grams of carbs
carbs about
about 4545 minutes
minutes before
before his
his workouts
workouts
and at least 100 grams within an hour after his work-
YOU MAKE IT.
out. The pre-workout carbs fuelled his training, and
the post-workout carbs helped recovery.
Of course, it matters what kind of carbs youre piling on
your plate. In other words, put down that bag of Smarties.
Weatherford advises a mix of both high-quality, fast-digest- Time for mass
ing carbs (e.g., white rice, white bread) and slow-digesting
Weatherford estimates that hes
carbs (e.g., yams, beans, oat bran). But timing is key.
My best workouts were when I would use a slow-digesting gained 11 kilos of muscle since
carb, like a sweet potato, before I would train, he says. I he retired from football after the
wouldnt get that massive insulin spike and then crash after. 2015 season.
It would be a much more consistent stream of energy. When youre on an NFL schedule,
For maintenance, Weatherford lowers his carb totals to
you cant tell Tom Coughlin, Hey,
25 grams before and after training, but you should adjust
to your particular goals and metabolism. And keep the coach, if you dont mind, Im going to
protein coming. Weatherford takes in a serving every four leave practise really quick because
hours. Stick with it. It will pay off. its been four hours and I need to eat,
If you feed your body the proteins and the carbohydrates because Im trying to gain weight.
at the right times and in the right amounts, says
Calories were the missing ingredi-
Weatherford, thats when muscle building occurs.
ent. Weatherford believes that fitness
success is at least 75% nutrition and
25% training, and his nutrient intake
was inadequate for the gains he

sought. I wasnt eating enough massive guns were the result of his add the effort. As far as things go
calories in order to grow, he says. It ARMageddon programme, an arm these days, thats not a bad deal.
was enough to be healthy and fit, but routine he released as an eBook Truly, the road to ARMageddon is
not to grow muscle. thats been downloaded more than paved with good intentions. It
He also adjusted his training. He 70,000 times. ARMageddons started 20 years ago in a dentists
began focusing on form and feel over success convinced him that sharing office and continues today from a guy
tempo. When you train for athletics, his knowledge with others is his who knows how to dial in and
youre trying to create as much current calling. And hes not discrim- achieve big goals.
explosion as you can, but you dont inating about whom he counsels. He Ive always gotten the most
grow larger, he says. In order to finds himself interacting with a wide fulfillment from getting a message
grow, its about isolating the muscles, demographic. on Instagram or Snapchat and
contracting and relaxing them in a It might be a 48-year-old mom, learning that I was a part of the
fashion that tears down the fibres. Weatherford says. It might be a process for someone who solved an
At that point, you feed them what 14-year-old kid. issue in their life because of my
they need for repair and recovery. He plans to relaunch his website willingness to share my journey, he
The next thing you know, youre into a full-service fitness resource. says. Thats very special to me. Its
sporting almost 50-centimetre arms. You log on, he gives you the workout something Ive never taken for
Or at least Steve Weatherford is. His and eating plan. All you need to do is granted, and I never will.
DUMBBELL
PULLOVER
Lower your arms
behind your head until
you feel a stretch in
your lats. Pull the
weight back up.

INCLINE ONE-ARM BODY-WEIGHT

DUMBBELL ROW HYPEREXTENSION
Hold a dumbbell in one hand Without rounding your
and rest the opposite arm back, bend at the waist as
and knee on an inclined far as you can. Engage the
bench. Pull the weight up muscles of your lower back
outside your hip. to straighten your body.
BUILD A KILLER COBRA BACK W E AT H E R F O R D S
In addition to my arms, my
back was always a weak point
lar and strength imbalance,
Weatherford went to work on
C O B R A B A C K D AY
for me, says Weatherford, a guy improving his back. After foot- EXERCISE SETS REPS
who now sports 50 cm arms. ball, he trained his back twice a
You know where this is going. week for almost two years. He V-BAR PULLDOWN* 4 8
Youre about to get a killer back focused on contracting the INCLINE ONE-ARM 4 10
routine. muscles, ending each rep with a DUMBBELL ROW*
One reason for Weatherfords crucial one-second peak con-
previous arm and back deficien- traction that he credits with pro- REVERSE-GRIP 4 8
cies was
cies was the
the type
type of
of training
training he
he viding an important fibre decon-
BARBELL ROW*
focused on as a professional struction. After plenty of trial DUMBBELL PULLOVER 3 15
athlete. In the NFL, we and error, Weatherford SUPERSET WITH
dont pull as much as push devised his exclusive ELEVATED CABLE ROW 3 15
when we do our training, workout he calls Cobra BODY-WEIGHT 3 20
he says. Also, athletes Back Day. Its got bite. HYPEREXTENSION
tend to overdevelop He is not shy about
their quads at the its effectiveness. *With 1-second peak contraction.
expense of Now my back
hamstrings if is probably
theyre not one of my FOLLOW
including them most prized
For more on Steve Weatherford, visit his
in their overall body parts,
website, weatherford5.com, and follow
programme, he says. him on Facebook (@Official.Steve
Weatherford says. Lets see what .Weatherford) and Snapchat, Instagram,
Worried about his workout does and Twitter (all @weatherford5).
developing a muscu- for you.
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 rst
thing in the morning, Best BCAA with Energy
before your workout and Best BCAA
during or after your workout.
EW!
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 scientic research data ndings for individual ingredients.
BANNED
ENERGY SUBSTANCE
TESTED
FOCUS 6.0G
2.0G PERFORMANCE
THE LATEST IN TRAINING, RECOVERY, AND GEAR By Matthew Pudvah, C.S.C.S.
BEAR DOWN
Bear position will give you a beastly core. 1
HOW TO DO IT
Start on all fours, with your
knees under your hips and
T
your wrists under your shoulders.
he bear positiondown low to the ground on all fourshits several
2
small but important muscle groups, including the hip and shoul Dig your toes into the ground
der stabilizers and, above all else, the core. You can hold the and slightly lift your knees up.
position, which is a step up from the traditional plank, or you can If a lacrosse ball was placed on
perform rows, reaches, and sled drags from the position. Regard your back, it shouldnt move.
less of the move you execute, your core will be working from all angles.
3 Do not rotate your hips as

you move. Start by mastering
the hold for 30 seconds. When
you do, upgrade to these moves
for fierce additions to abs day.
1. BEAR
R CRA
CRAWL
A L
The most basic of bear exercises, the crawl will work your core, quads, and
glutes as you slowly drive forward, backward, and side to side. To do it: Step
forward with your opposite hand and foot, taking small steps, then repeat on
the other side. If you keep proper form, you may be surprised by how difficult
VA R I A T I O N S O F T H E B E A R C R A W L
this can be. You can mix it up, too, by moving laterally or diagonally.
16 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Per Bernal

T R A I N A B S & C O R E
2. VALSLIDE BEAR CRAWL

This variation is very hard. Try it only once youre competent at every other position.
The payoff, however, is next-level arm and lat activation as well as improved hip
mobility. To do it, get into bear position with feet on sliders. You can either pull with
your arms and lats, with no lower-body involvement, or proceed as you normally
would with a standard bear crawl, taking steps with opposite arms and legs.
WHY SO
3. ARM AND LEG REACH TENSE?
This static exercise will challenge your Squeeze your glutes
stability as you fight to balance with one arm and abs as hard as you
and leg off the ground. From the bear position, can to help keep your
simply take one hand and the opposite leg off form picture-perfect.
the ground and fully extend. Dont break
form as you bring your arm and leg
back and switch to the opposite side.
Too easy? Take it to the next level
by adding a 2.25- to 4.5-kg dumbbell
in each hand.

4. SLEDGE DRAG
This is the same movement as the
crawl but with added weightif your
gym has a sledge and rope, thats your
best bet. Tie the rope to the sledge and
then attach the other end to a sledge
drag belt or a harness. Clip yourself
to the sledge and crawl away. Aim for
increments of 10-metre crawls.
5. ISO BEAR
LAT PULL
If you think the
arm reach is
childs play,
then give this
exercise a try
for a move that
hits both your
core and lats.
Set up facing a
power rack and
loop a superband
around it, then grab
it. Its the same motion
you would use for a
single-arm lat pull-
down or pullup.
Simply drive your
elbow back and pull
your hand to your
shoulder. To increase
difficulty, you can
either hold the down
position for longer or
you can start from
farther back, which
will increase the
band tension.
T R A I N M O V E O F T H E M O N T H By Lee Boyce, C.P.T.
BACK AT IT
HOW TO DO IT
B E H I N D -T H E -
This curl variation keeps constant BACK CURL
tension on your biceps, prevents
cheating, and helps blow up
your guns in a flash.
1 Attach a
D-handle to
the low pulley of a
S
cable machine,
parking biceps growth takes grasp the handle in
a little out-of-the-box your right hand,
thinking for gym veterans. and step forward
And one variation thats (away from the
often overlooked is the machine) until
behind-the-back biceps curl. The there is tension on
reason this move works so well is the cable and your
the way it positions your muscle: arm is drawn
Standing in front of a low cable slightly behind
with the weight dragging behind your body.
you places your biceps in a
2
stretched position to an exagger- Stagger your
ated degree; the longer the stretch, feet so that
the more time your muscle spends your left leg is in
under tension (which is crucial for front, and squeeze
growth). We suggest saving this your shoulder
curl for the end of your routine, blades together
since youll be using light weight. to lock your arm
Crank out 15 to 20 reps and in place.
perform two to three sets per arm.
3 Squeeze your
biceps and
then curl the
handle up toward
your shoulder, not
allowing your
elbow to point
forward. Hold the
contraction for 1 to
2 seconds, then
lower the weight
slowly back down.
The behind-the-back curl

is all about positioning.
Stand in front of a low
cable with the weight
behind you. Your biceps
should be stretched, and
there should be tension
on the cable.
20 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Pavel Ythjall

For All UK Wholesale Enquiries
Please Contact Body Temple +44 (0) 1782 281222
T R A I N F O R M C H E C K
5
REASONS
MARK BELL, one of the
worlds strongest benchers,
fixes your bench press.
3
BENCH BLUNDERS
1 You dont do
4
T
the Larsen
Press
YOUR
he bench press is a surefire way to
add meat to your pecs as long as Your legs are a key
your mechanics are sound. If component when it
BENCH
theyre not, you risk hurting your comes to pressing, so
shoulder joint, which you need for taking them out of the
all pressing and pulling motions. The equation with the
PRESS
bench press places your shoulders in a Larsen Pressin which
compromising position, says Mark Bell, you keep your legs in
who owns Super Training Gym in the air, bent at the
SUCKS
Sacramento, California, and a 388-kg kneesbuilds more
I A N S PA N I E R
bench press. Here, Bell outlines the strength in your

bench mistakes he sees the most and upper body than the
how to fix them for pain-free progress. standard bench press.

By Andrew Gutman
T H E WA R M U P
DIRECTIONS: Complete 3 to 5 rounds while
wearing a Hip Circle around your legs.
EXERCISE REPS
5 HIP CIRCLE WALK* 10
HIP CIRCLE LATERAL WALK** 10
HIP CIRCLE SQUATS 10
* Take 10 steps forward, then 10 steps backward.
** Take 10 steps to your left, then 10 steps to your right.
BELL SAYS:
For the warmup, Bell
suggests using the Hip
THE BIG BENCH PLAN
Circlea looped piece of DIRECTIONS: Use 60% of your 1-rep max
fabric that wraps below for all 5 sets. Use the same weight for the
or above the knees to Sling Shot bench press. Perform this
activate the glutes and routine 1 to 2 times per week in addition to
hips. No Hip Circle? A your regular bench press session.
mini band also works. EXERCISE SETS REPS
BENCH PRESS 5 3
SLING SHOT BENCH PRESS* 5 3
*The Sling Shot, invented by Bell, is an elastic piece of
material that helps you bench-press more easily.
VISIT
1 To buy the Sling Shot and other products,
go to howmuchyabench.net.
2 You dont
vary grips
Lifting with
a close grip will
strengthen your
3 You dont
flex your
biceps
To take pressure off
your shoulders and
4 You dont
drive
correctly
As previously stated,
leg drive is imperative
5 You dont
practise
It might seem
superobvious, but
most lifters dont prac-
triceps and increase improve control, flex for a big bench. Your tise the bench press
the range of motion of your bicepswhat Bell legs and glutes should nearly enough. If you
the lift, but benching calls the brakes of be flexed the entire want to be better at
with a wide grip chal- your arm. Next time time, Bell says. Press bench-pressing, you
lenges your stability you bench-press, your knees outward have to bench-press
and better targets the focus on pulling the and drive through often, and you have to
pecs. For this reason, bar toward you as you your feet. Your butt attack it from many
Bell suggests working forcefully flex your should be sore after- angles, Bell says. Its
both grips into your biceps. You should feel ward from flexing it all about getting the
bench press training. more in control. so much. groove down.

T R A I N B E A S T M O D E
LESSONS
LEARNED
Eddie the Beast
Hall divulges three
lessons he learned
from the biggest loss
of his career.
L
eading up to the 2016
Worlds Strongest Man
competition in Botswana, I
felt on top of the world and
was confident I was going
to win. However, this feeling
vanished the day before the
event after I dislocated one
finger and ripped all the
tendons clean off another while
training. I managed to take third
place, but I didnt feel right
afterward. Everyone had me for
the win, and I felt like I let them
all down. It sucked.
But they say everything
happens for a reason, and that loss was the extra kick
in the balls I needed to train harder, eat more, and
focus on my recovery. Strongman was all I could think
about for that entire year off.
I got back into the gym the day after the competi-
tion, and the first thing I asked myself was, What are
my weaknesses? Any pulling eventlike the yolk
walk, the truck pull, and farmers walkcaused me
the most problems. Im a big guy, and putting that
mass into motion can be tough, so I stepped back
and reevaluated my approach. Here are the lessons I
learned in the year leading up to the 2017 WSM
competition in Botswana. And guess what? I won.
1 GO BACK TO THE BASICS

Even for a top-tier competitor like myself, I had to
start from scratch to improveand I mean scratch. I
retaught myself how to walk, how to stand tall
which came in handy for the yolkand even how to
position my feet. It was simply what I had to do.
FIND OUT MORE

When it comes to your training, the lesson here is to
be honest with yourself. If your deadlift form is shite,
proteindynamix.com then lower the weight. If you cant hold on to the bar,
retrain your grip. Take care of the small things, and
big things will come.
/
By John Plummer
Hall secured
the 2017 Worlds
Strongest Man title
by one point over
Hafthor Bjornsson.
2 LEARN FROM OTHERS

To improve, I watched footage of the guys I
competed against who were the best at what I was 2.2G SUGARS
weakest at. For the car walk, I watched how Lau-
rence Shahlaei stands and steps. I also observed
Brian Shaw and Hafthor Bjornsson for the truck pull
and discovered I wasnt getting low enough, using
my arms as much as I should, or driving my hips
through. If you see someone stronger than you,
3G NET CARBS
dont be afraid to pry them for information. Theyll
most likely be flattered, and, in the end, youll be
better because of it.
3 PRIORITIZE RECOVERY
Recovery is hugely underrated, and I believe it
20G PROTEIN
is what enabled me to become the Worlds Strongest
Man this past May. In the run-up to the contest, I paid
for my own physiotherapist to travel with me to
Botswana, consistently stretched, had regular hot-cold
treatments, and even installed a hyperbaric chamber
GET YOURS NOW

in my home to improve my recovery. I realize that
most people dont have this luxury. With that said,
lifting weights will punish your body, so its your proteindynamix.com
responsibility to take care of it. If not, youll only end
up paying the price in the future, as I did.
Photograph by Christopher Bailey

T R A I N 6 M I N U T E M U S C L E By Lee Boyce, C.P.T.
M&F 360: 1 3
ACHIEVE
FULL-BODY
FATIGUE Set a timer for
six minutes and
fry fat with this
cardio finisher.
T
o maximize fat loss, a
leisurely stroll on the
treadmill or a mindless 2
pedal session on the
recumbent bike wont
cut it. You need intensity.
High-intensity interval training
(HIIT), where you alternate
between intense periods of
exercise and short periods of
rest, is something youre likely
familiar with. This circuit
shuns that for a simple
workout that has you going all
out for six minutes. Youll torch
fat, tax most of your major
muscles, and increase your
endurance. Use this lower-
body/upper-body combo
routine when you have less
C L O C K W I S E F R O M T O P L E F T : S T O C K S Y; D AV I D Y E L L E N ; P E R B E R N A L
than 10 minutes to train, or
tack it onto the end of your
workout. Either way, prepare
to be toast.
WO R KO U T
F U L L - B O D Y F AT I G U E
DIRECTIONS: Set a timer for
6 minutes and complete as many
rounds as possible. If you can QUICK TIP
finish 4, then youre a savage. Step downdont
EXERCISE REPS jump downfrom the
box to protect your
1. KETTLEBELL SWING 25 knees and ankles.
2. BOX JUMP 10 If you land with
a thud, then the box
3. INVERTED ROW TO FAILURE is too high.

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delivering 25g per serving of ultra-premium,
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PURE MUSCLE
Its the energy to train harder and longer.

Its the focus to ght through the burn.
Its the power to best your PRs.
Its the strength to shatter that last set.
Its just One. More. Rep.
BPISPORTS.CO.UK
T R A I N M O B I L I T Y By Brian Matthews, C.S.C.S.
JUST A HUNCH
THE CAUSE
A sedentary lifestyle leads to a
vicious, Fat Bastardlike cycle:
You slouch because youre inac-
Sitting and poor posture will tive, and youre inactive because
not only hurt your lifts but also screw up you slouch. Many people refuse to
your overall health. Its time you took a stand. add hinge patternslike kettlebell
S
swings and deadliftsto their
itting for extended periods is uncomfortable, unnatural, and routines for fear of back pain,
detrimental to your health. The common ailments from being a says Mike Alteri, general manager
slouch are tight hips, weaker leg muscles, and an inflexible spine, of Orangetheory Fitness in Albany,
which puts you at a greater risk of a herniated disk. Less apparent NewYork. But the inactivity is
complications caused by inactivity range from heart disease and actually causing more pain and
inferior brain functionality to a higher mortality rate. But fear not: Here is worse posture.
how to remedy the Quasimodo look and straighten up.
THE FIX
THE PROBLEM who sat for more than six hours Three words: Stand and extend.
As a result of our sit-happy culture, a day had a higher rate of cardio- We spend most of our days seated
most of us have excessive forward vascular disease than those who and slouched forward. So while it
flexion of the spine, which has sat for less than three hours a day. seems rudimentary, simply
been shown to increase the risk Also, a forward slouch means you standing and stretching your back
of heart disease. A 14-year study have weaker back musclesand muscles can help counteract your
published in the American Journal your back is important for big lifts new normal position. In the office,
of Epidemiology looked at 53,440 like the bench press, deadlift, and a standing desk can be of help. And
men and 69,776 women and their front squat. So your ability in the in the gym, Alteri suggests using
hours spent sitting per day. Those gym will suffer. big compound movements like
squatting and deadlifting. They
are tremendous options to help
remedy that flexed-forward
SIT (UP)RIGHT stance, he says.
KEEP P YO
YOUR
O URR
RELAX YOUR URR HEAD
HEA AD
SHOULDERS, R S, UPRIGHT
UP P R IGHT
and retract your
our to
op promote
ro
omo otee
Posture-Fix
shoulder blades.
de
es. optimal
o ptii maa l sp
spinal
pinaal
alignment.
a liignme e nt.
Workout
KEEP YOUR URR If you arent fortunate
ELBOWSWS
TUCKED EDD
enough to have a power
in at your
our rack next to your desk,
sides, since
ncee
leaving themem
here is a great mobility
out will cause
usee sequence you can
your back k to
o
round forward.
ard
d. perform anywhere
and anytime.
S E BA S T I A N K AU L I T Z K I /G E T T Y I M AG E S
LOWER-BACK CK WO R KO U T
SUPPORT RT START WITH
can be usedd iiff
necessary. Try
YOUR FEET
PLANTED THE OFFICE SOLUTION
rolling up
pa firmly on the
EXERCISE SETS REPS
beach towel
we el floor for a
and wedging g iitt stronger base. CAT-CAMEL 2 10
between your
our
lower back and d KNEELING THORACIC 2 10 EACH SIDE
the back
k of
of ROTATION
your chair.
ai r.
GLUTE BRIDGE 2 20

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T R A I N B O D Y W E I G H T By Andy McDermott
ONE UP
Challenge your balance and stamina
PRO TIP
Pick a spot on the
wall and stare at it
to help maintain
by doing burpees on one leg. your balance while
M
doing the move.
erely hearing
the word burpee
is enough to
make a lifter
cringe. After all, START
its earned an infamous Find your
reputation as a brutal balance on
one leg.
full-body conditioner
that taxes multiple FINISH
Regain balance,
energy systems and
then explode up.
muscles. But if those
have got too easy for you
(congratulations, youre a
beast), you can take the
move up a notch by
doing it on one leg. This
forces your core to fight
the battle of balance and
stabilize while you are
moving dynamically.
Ready to give it a shot?
BUILD UP TO A
SINGLE-LEG BURPEE
Start by perfecting
mountain climbers. It
sounds basic, but this is a
great move to help you
develop the core power
and stability needed to
explosively pop up out
of the pushup position.
Practise standing on
MIDPOINT
one leg. Then practise Tense your glutes to
jumping on one leg to maintain a straight back.
improve and build up
your balance.
Bang out some

HOW TO DO A SINGLE-LEG BURPEE
standard burpees.
If youre not comfortable
with the regular burpee,
1
Stand on one leg. Then
2
Hop back, perform a
3
Regain your balance,
then theres no way drop down, allowing pushup, hop forward. then explode straight
youll master the only the one foot to up, landing on the
single-leg version. touch the ground. same foot.
30 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Per Bernal

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T R A I N C R O S S F I T I N F U S I 0 N By Joe Wuebben
O H S Q UAT
MASTER IT
The overhead squat is a great move
but tricky to master. Strump offers
these coaching cues.
GRIP WISELY
To determine your ideal grip
placement, hold a barbell down in
front of you, arms fully extended, as
if you were at the top of a deadlift.
The bar should line up with your
hip crease. If it doesnt, adjust your
arms wider or narrower.
HOW TO
DO IT
Grasp the bar with hands PULL APART
about double-shoulder- To best stabilize the upper back
width apart and press it during the lift, think about pulling
overhead. Stand with toes the bar apartthat is, applying
pointed outward. Bend
outward tension to the barwhile
your hips back and squat
as low as you can without overhead. Maintain that isometric
losing your backs arch. pulling for the entire lift.
START EMPTY
If youre new to overhead squats,
begin with an empty (unloaded)
Olympic barbell to practise proper
technique and get consistent. But
dont use a broomstick or PVC pipe
to practise; the weight is so insuffi-
cient, says Strump, you wont get
the feedback you need. Instead, try
a fixed barbell less than 20.4 kg.
CROSSFIT
THE WORKOUT
AIM HIGH
Perform overhead squats for lower-body strength
WHEN TO DO IT: On your next leg day,
plug overhead squats into your
routine instead of back squats or
front squats. Use these sets and reps,
depending on your level.
and power, as well as improved mobility.
I
BEGINNERS
f the barbell squat is the king of exercises, then the overhead (OH) squat
is the kings ultraversatile right-hand man. Overhead squats not only Start with 3 sets of 12 reps with very
EUGENIO MARONGIU/OFFSET
develop lower-body strength and power like the back squat but also light weight to get comfortable with
offer a host of other benefits. the movement under fatigue.
The overhead squat provides a good test of mobility and stability of
A D VA N C E D L I F T E R S
the shoulders, core, lower back, hips, and anklesmore so than a standard
back squat, says Brian Strump, owner of CrossFit Steele Creek in North Try 3 sets of 5 reps, 7 sets of 2 reps,
Carolina (crossfitsteelecreek.com). It also tests balance and focus. To do an or something in that ballpark, with
overhead squat properly, youre forced to improve your squat technique. a relatively heavy weight.

Its the energy to train harder and longer.
Its the focus to ght through the burn.
Its the power to best your PRs.
Its the strength to shatter that last set.
Its just One. More. Rep.
JUST ONE MORE
WAITING FOR TEXT
BPISPORTS.CO.UK
T R A I N A S K R Y A N T E R R Y
CHEAT LIKE SMITH
A CHAMP
AND LESSON
The fixed position of the
Smith machine drag curl
isolates the biceps and
The 2017 AArnold
rnoold Classic
Cla
assiic creates more tension at
peak contraction.
mens
meens physiq
physique
que
champion
cha
ampiion tatalks
alks cheats,
cheaats,
curls, and thee keto d
diet.
iet.
1 DUMBBELL
CURL
The dumbbells allow
2 HAMMER
CURL
I can lift more weight
3 SMITH MACHINE
DRAG CURL
Theyre one of my
my wrists to move to overload my biceps favourite biceps
Which biceps freely, enabling me to with these, since exercises due to the
play around with the they engage all my fixed position, which
curl variation do tempo of my reps and elbow flexors. To isolates the bis,
you find to be to squeeze and control reduce cheating, creates more tension
the most my biceps throughout Ill sometimes do at peak contraction,
beneficial? the movement. hammer curls on a and makes it much
Frank W.
preacher bench to harder to cheat. And
restrict swinging and despite a shorter range
A: Here are three

that I find to
be most effective:
maximize biceps
engagement.
of motion, Im still able
to maximize the
biceps contraction.
34 MUSCLE & FITNESS / DECEMBER 2017 Photograph by Per Bernal

T R A I N A S K R Y A N T E R R Y
The
ketogenic
diet
worthwhile
or worthless?
Gary P.
A: The
ketogenic
diet is very low in
carbs and high in
fats. Reducing your
carb intake this
drastically puts
your body into a
state of ketosis, in
which your body
burns fat for
energy. I have a fast
metabolism that is
suited to high
carbs, which
enables me to stay
fuller and sustain
energy for a long
Whats your
time. I tried the
ketogenic diet, and take on
it didnt work well cheat meals?
cheat meals?
for me. I felt Jacob P..
extremely tired,
and my training
suffered. However,
A: My ultimate kryptonite and the
thing I crave most when dieting
is a good bacon cheeseburger
what works for one smothered in barbecue sauce. And its
person may not harder to resist now that I live in
work for another. America. However, for many years I was
Its about finding so focused on my goals that I never
what works best for craved any junk. But life is too short not
you, so its worth to enjoy the occasional treat, and its not
experimenting really going to affect the way I look. In
with different fact, a decent cheat in the evening
methods, provided completely refuels me for the next days
you do so in a training and sends my energy levels
healthy manner through the roof. I can lift heavier
and ensure your weights and train for longer, and my
body gets adequate body gets a good pump again. Try giving
vitamins and yourself a cheat once per week and see
OFFSET
macro- and how that helps you in the gym and with
micronutrients. your diet.

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T R A I N B A S E S T R E N G T H
BANDED
PUT YOUR
BEST FOOT
SQUAT
Pin the ends of the
band under the balls
of your feet and
FORWARD
spread your knees
apart as you squat.
Train your feet

yes, your feetto
help you lift bigger,
run faster, and
suffer fewer injuries.
You already work out your

arms, legs, chest, etc.but
theres a body part youve
almost certainly overlooked
in your training, and its one
of the most important of all:
your feet. In almost any
activity you do, your feet
are your foundation. They
provide the balance and
support for nearly all
movement, so any lack of
mobility and strength in
your feet can compromise
your ability to run, jump, lift,
and even walk efficiently
and pain-free. Start treating
your feet like all your other
muscle groups and build a
bedrock of strength, agility,
and performance.
KNOW YOUR
FOOT COMPLEX
Approximately one-quarter
of the bones in the body
are in the feet. That means
33 joints per foot need to
remain mobile for your
body to move optimally.
For example, the big toe
plays a vital role in the bodys
forward propulsion, says
38 MUSCLE & FITNESS / DECEMBER 2017 Photographs by James Michelfelder

By Mark Cheng, Ph.D.
Perry Nickelston, D.C., owner of

stopchasingpain.com.
It needs to extend to
65 degreesmost people
hes examined are at only about
45 degrees, he saysor you
cant propel your body with
optimal
hip extension, thoracic rotation,
and glute max activation. Other
muscles and joints must work
harder to compensate, and the
result is often fatigue, poor
performance, pain, and injury.
The ankle is included in the
foot complex as well. A study in
the American Journal of Sports
Medicine found that restricted
ankle mobility predisposed
subjects to overuse injuries.
Finally, if you have flat feet,
foot training is a must. Fallen
arches cause the feet to roll
inward toward the midline of
the body, knocking joints out of
alignment and setting you up for
knee and hip pain.
THREE WAYS TO
GET FOOTLOOSE
If youve ever rolled your ankle,
you know it doesnt take much
to injure your wheels. Thankful-
ly, it doesnt take much to OUTWARD ROLL
Roll one foot slowly onto its outside edge
strengthen them up, either: You (right), trying to move the ball of the foot past
just need these moves. the pinkie toe. Do one set of five reps per foot.
T H E 3 M O V E S T O G R E AT E R F E E T S T R E N G T H
O U T WA R D R O L L HEEL CIRCLE B A N D E D S Q UAT
WHAT IT DOES: WHAT IT DOES: WHAT IT DOES:

It stretches the muscles on the bottom of The heel circle mobilizes the ankle and This type of squat strengthens the arch of
the foot. the joints in the toes. the foot.
HOW TO DO IT: HOW TO DO IT: HOW TO DO IT:

Stand with feet slightly staggered and the Take the same stance that you took with 1. Stand with feet outside shoulder width.
heel of your front foot off the floor. Gently the outward roll, then roll your rear foot Slide the end of an exercise band under
roll your front foot outward onto the pin- up onto your toes so they are folded the ball of one foot, then wrap it around
kie-toe-side of your foot. Try to get the ball under the foot and pointing behind you. the front of your opposite leg, above the
of your foot past your pinkie toe. It will Begin making big circles with your heel so knee.
feel like you may sprain your anklebut that you roll and stretch your toes in dif- 2. Stretch the band around the other leg
its safe when done with control. Pause at ferent directions. and back down under the ball of the oppo-
the end range of motion for a moment so Do 1 set of 5 slow reps in both directions. site foot. The band should now form an X.
you feel a stretch in the foot, then roll it 3. Squat as low as you can. Move slowly,
back so its flat on the floor again. Do 1 set and keep your weight on your heels and
of 5 reps with each foot. the balls of your feet. Do 35 reps.

WHATS IN THE FRIDGE THIS MONTH
HEALTHY
WINTER
FOODS
Do not go gentle
(and flabby) into
the cold months.
These ab-friendly
meals will keep
you lean.
A
s the conventional
wisdom goes, sum-
mer is when you show
off a six-pack, and
winter is when you see
it disappearusually
after watching football and
eating too many snacks. (Go
ahead, tell yourself the extra
kilos will keep you warm in
the winter.) But it doesnt
have to be that way. You can
preserve your lean physique
by taking advantage of these
recipes made with the
seasons freshest, healthiest
fare, including pumpkin,
squash, cinnamon, and SQUASH
apples, to help you stay in MUSCLE
shape and remain energized.
CRAMPS
Butternut squash equals
Keep these on your menu bananas for potassium,
and your summer body will which can help alleviate
last through the winter and muscle cramping
into the spring. following workouts.
40 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Christopher Testani

By Olivia Langdon
THE
ULTIMATE
BOWL
S E RVE S 1
40 g quinoa, uncooked
tbsp extra-virgin
olive oil
200 g cubed butternut
squash
140 g skirt steak
tsp sea salt
Black pepper
onion, thinly sliced
tsp chilli powder CINNA-WIN
tsp garlic powder An active ingredient
1 egg in cinnamon,
avocado, sliced methylhydroxychal-
1 tbsp crumbled goat cone can increase
cheese your bodys ability
to metabolize
1. Cook quinoa according to sugar by 20 times.
package instructions and
set aside.
2. Heat oil in a skillet over
medium heat. Add squash APPLE-CINNAMON
and saut for 10 minutes, or
until squash is tender and
PROTEIN CREPES
edges are lightly browned. S E RVE S 3
3. Meanwhile, season steak
with sea salt and pepper. In a 2 apples, peeled, thinly sliced tsp stevia, and 1 tsp butter.
separate skillet over medium- 2 tbsp water Blend until a batter forms.
high heat, sear steak for 1 tbsp fresh lemon juice 3. In a large saut pan on
about 5 minutes per side (for tsp cinnamon, plus more medium heat, spread tsp
medium-rare). Let cool, then for garnish butter to coat bottom of pan.
slice and set aside. 3 tbsp Stevia, plus tsp Pour of the batter; spread to
4. Add onion to pan with for crepe batter form a thin layer by tilting
squash and cook until it 4 tsp reduced-fat grass-fed pan. When edges start to
begins to caramelize. Add butter slightly fold in and are brown,
cooked quinoa, chilli 1 scoop vanilla whey carefully flip with a spatula.
powder, and garlic powder. protein Cook remaining 2 crepes.
Stir and allow flavours to 150 g egg whites 4. Spread of the apple
develop. Turn off heat and 1 tbsp unsweetened mixture over half of the crepe.
set aside. vanilla almond milk Fold over, then fold over again
5. In a pot or pan, cook egg 1 tbsp ground flaxseed to form a triangle. Repeat with
any style. Then, in a serving 1 tbsp coconut flour the other 2 crepes.
bowl, add squash-quinoa 125 g nonfat Greek yogurt 5. In a small bowl, mix Greek
mixture. Top with steak 15 drops Liquid Stevia, vanilla yogurt and vanilla Stevia
slices and avocado slices, crme flavour drops. Top each crepe with
then add egg. Sprinkle on Raw honey (optional) of the yogurt mixture.
goat cheese. Garnish with cinnamon and
1. Place a saut pan on drizzle with honey, if desired.
medium heat. Add apples,
water, lemon juice, cinnamon,
THE MACROS 3 tbsp Stevia, and 2 tsp butter. THE MACROS
544 50g Stir and cook for about 10 191 20g
CALORIES PROTEIN minutes, or until apples CALORIES PROTEIN
soften. Set aside.
41g 20g 2. In a blender, add whey 16g 5g
CARBS FAT protein, egg whites, almond CARBS FAT
milk, flaxseed, coconut flour,
S AV O R Y B R E A K F A S T S K I L L E T

E A T H E A L T H Y A U T U M N F O O D S
APPLE-CURRY TUNA MELT

S E RVE S 1
1 (140 g) tin albacore tuna 2. Add yogurt, mustard,

2 tbsp nonfat Greek yogurt walnuts, onion, and spices
tbsp Dijon mustard and combine.
2 tbsp chopped walnuts 3. Lay apple slices on 1 slice of
2 tbsp diced red onion bread. Top with tuna mixture,
tsp curry powder then add cheese and the
tsp garlic powder other slice of bread.
tsp sea salt 4. Place a pan on medium-
Pinch of: low heat and add sandwich,
Black pepper cheese-side down. When
Ground ginger cheese starts to melt (about
Ground nutmeg 5 minutes), flip and cook for
Ground coriander another 3 minutes.
Ground cinnamon
apple, thinly sliced
2 slices whole grain bread THE MACROS
1 slice cheddar cheese 401 43g
CALORIES PROTEIN
1. Rinse tuna under cold
water, then transfer to a 28g 13g
mixing bowl and break up CARBS FAT
big chunks with a fork.
GO WILD
Wild Planet
offers tuna with
lower mercury
levels and higher
omega-3s.

SAVORY
BREAKFAST
SKILLET
S E RVE S 1
1 sweet apple chicken

sausage, diced
130 g cubed sweet potato
1 tsp olive oil
60 g sliced baby
portobello mushrooms
60 g diced red pepper
40 g thinly sliced
Vidalia onion
tsp smoked paprika
tsp cayenne pepper
tsp garlic powder
Sea salt and black pepper
3 eggs
1. Heat oven to 200C.

2. Place a cast-iron skillet on
medium-low heat and add
sausage. Saut for about
10 minutes.
3. Add sweet potato and
saut for another 10
minutes, stirring
occasionally,
until potatoes
PEPPER IT become
If you can stand the heat, tender and
use a liberal amount of brown on
cayenne pepper. Its been edges.
shown to boost If pan is
metabolism, reduce too dry,
hunger, aid digestion, and add olive
lower blood pressure. oil. Add
mushrooms,
red pepper,
onion, and spices
and stir to combine.
4. Make 3 holes in the
vegetable mixture, crack
an egg into each hole, and
transfer skillet to oven. Bake
for 5 to 10 minutes, depend-
ing on how runny you like
your egg yolks.
THE MACROS
401 43g
CALORIES PROTEIN
28g 13g
CARBS FAT

E A T P O W E R L U N C H E S
POWER
W
hen the 4th earl of research shows spurs greater muscle
Sandwich asked his growth than protein alone. But with a
LUNCHES
servants to bring him a little knowledge (and some condi-
piece of meat held mentscome on, milord!) you can
between two slices of make this portable muscle meal
bread, he definitely even more effective. Reach for these
Five fast lunches stumbled onto something. Not only easy-to-prepare recipes to turn steak,
that give your did he invent the sandwich, as
legend has it, but he also inadvertent-
lamb, chickenand even an old can
of cranberry sauceinto a gourmet
muscles the ly requested the ideal post- meal fit for a king.
king
royal treatment workout meala simple combination Or at least an earl.
of protein and carbohydrates, which
44 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Claire Benoist

By Shane Cash
FOOD FIGHT FOOD ID
LAMB
GYRO
BURGER
BURGER
1 garlic clove, minced HOLD
shallot, minced THE MAYO
225 g minced lamb You dont need it to
Dash of cumin make tuna tasty. Add
Pinch of lemon zest flavour with
vegetables and light
Tzatziki sauce dressing.
60 g plain Greek
yogurt
1 tbsp soured cream
1 tbsp peeled and
minced cucumber
1 tbsp fresh lemon
juice
Dash of cumin
Dash of coriander
Topping
1 large burger bun
1 tbsp lettuce,
shredded
30 g feta cheese
1 large tomato, sliced
1 red onion, thinly
sliced
1. Mix burger ingredi-

ents in a bowl. Form
into a patty. Cover and
place in the
refrigerator.
2. Mix tzatziki sauce
ingredients in a bowl.
3. Heat a grill and cook
the burger to desired PROVENAL TUNA SALAD SANDWICH
doneness. Spread
sauce on bun. Place
lettuce, feta, tomato,
Tuna salad 1 tbsp julienned roasted and roasted
and onion on bottom
175 g white tuna in water red pepper red pepper. Drizzle dressing
F O O D S T Y L IN G BY K A R EN E VA N S /A P O S T RO PHE
of bun. Place patty on

1 tbsp chopped black 30 ml light zesty dressing on top. Place the top of the
t
dressed bun, close
olives baguette on the built
burger, and serve.
1 tbsp chopped celery 1. Toss tuna-salad ingredi- sandwich and serve.
1 tbsp light zesty dressing ents in a mixing
THE MACROS tbsp chopped parsley bowl, seasoning with salt
Salt and pepper and pepper to taste. THE MACROS
453 23g Sandwich 2. Cut baguette in half 481 42g
CALORIES PROTEIN 1 18-cm baguette lengthwise. Arrange lettuce, CALORIES PROTEIN
2 Butterhead lettuce leaves tomato, and red onion on
42g 18g 2 slices beef tomato bottom half of baguette. 25g 22g
CARBS FAT CARBS FAT
1 slice red onion Place tuna salad on top.
1 hardboiled egg, chopped 3. Top tuna salad with egg

E A T P O W E R L U N C H E S
WHOLE-WHEAT
TURKEY WRAP
1 tbsp whole-grain mustard

tbsp light mayonnaise
tbsp orange marmalade
1 tbsp jarred cranberry sauce
tsp white wine vinegar
1 wholemeal wrap
1 small bunch watercress
125 g deli turkey
2 slices brie cheese
1. In a small bowl, mix mustard and

mayonnaise and set aside. In another
anoth
bowl, mix marmalade, cranberry
sauce, and vinegar and set aside.
2. Lay wrap on a clean surface and
spread both sauces in the centre of
wrap. Place watercress on top of sauces
sauc
and top with turkey and brie.
3. Fold the sides of wrap toward the centre
cen
and roll it up from bottom to top. Serve.
THE MACROS
473 26g
CALORIES PROTEIN
49g
49g 13g
CARBS FAT
GRILLED STEAK ROLL
Horseradish sauce 2. Preheat a grill. Season steak with salt and pepper to
tbsp horseradish taste. Grill steak to desired doneness.
1 tbsp low-fat soured cream 3. While steak cooks, cut roll in half lengthwise. Spread
1 tbsp light mayonnaise horseradish sauce on both halves, then add watercress,
Dash of chilli powder tomato, and onion. (You can shave the onion with
a mandoline or a cheese grater.)
Sandwich 4. When steak is nearly done, top it with cheese slices
175 g lean sirloin steak and allow cheese to melt slightly. Place steak on bottom
Salt and pepper half of roll and place the other half on top. Cut in half
1 18-cm sesame sub roll crosswise and serve.
1 small bunch watercress
ON A ROLL 2 slices beef tomato THE MACROS
Sesame seeds sweet onion, shaved
contain copper and 2 cheese slices 644 67g
CALORIES PROTEIN
magnesium, which
are vital 1. Mix horseradish, soured
for energy cream, mayonnaise, and chilli
28g 28g
CARBS FAT
production. powder in a small bowl.

SPREAD THE
HEALTH
You can make your
own pesto by
combining basil,
pine nuts, olive oil,
GRILLED
and Parmesan
cheese in a food
CHICKEN processor.
DI PARMA
PANINO
1 18-cm
cm ciabatta
1 tbsp p basil pesto
2 sliceses provolon
provolone cheese
90 g grilled
rilled chicken
chicke breast,
sliced
ed
2 thin n slices prosciutto
pros
roasted
sted red pepper,
pep
julienned
enned
red onion, thinly
thin sliced
85 g quartered
uartered artichoke
art
hearts,
arts, chopped
choppe
15 ml grapeseed oilo
1. Cut ciabatta in half

ha
lengthwise
wise and spread
spr
pesto on both sides.
sides Place
one slicece provolone on
bottom m half of roll, followed
f
by chicken,
cken, prosciutto,
prosciu
roasted d red pepper
pepper,
onion, and artichoke.
artichok
Place remaining
emaining slislice
of provolone
volone on top.
top
Close the he sandwich.
sandwich
2. Place e a large saut
saut
pan overver medium
heat. Lightly brush
the top of the
sandwich with oil
and carefully place
sandwich top-side down
in the heated pan. Brush
B
the bottom with oil and
press down with a spatula
as its cooking.
3. Carefully turn theth
sandwich over and continue
cooking until the rollro is
golden-brown on both b sides
and the cheese is melted.
m Cut
sandwich in half and an serve.
THE MACROS
MAC
599 50g
CALORIES PROTEIN
36g 28g
CARBS FAT

E A T F O O D F I G H T By Kevin Gray
BREAKING BREAD
Chicken sandwich vs. burger.
your burgers and chicken sand-
wiches with mustard and pickles.
When grilling burgers at home, opt
for extra-lean minced beef, and
I
make your patties 110 grams or less.
n this great world of ours, there choices, its not by as much as Thatll keep total fat and calories in
are two kinds of people: those you might think. So if you want a check. For chicken, stay away from
who eat burgers and those who burger, go aheadjust plan for it. oils and added sugar. Instead, try a
prefer chicken sandwiches. Food should be enjoyed, says marinade of pineapple juice, garlic,
Ignoring that blatant generaliza- Susan Kleiner, Ph.D., R.D., a nutri- ginger, tamari, and basil, finished off
tion for a moment, lets break down tionist and the author of Power with toasted sesame oil as you
these two workhorses of bar menus Eating. Eat chicken instead of beef remove the meat from the grill.
and back garden barbecues to see at another meal that week. Of course, you can save calories
which one you should be reaching Regardless of which ones gracing and reduce carbs by skipping the
for when youre hungry. your plate, there are several ways bun entirelylettuce works nicely.
For the most part, a grilled to steer things in a healthy direc- But Kleiner has a better idea: Toast
chicken sandwich is going to beat tion. Kleiner recommends skipping a wholemeal bun,
a burger in terms of calories and the secret sauce, mayo, and sugar- then cut out the middle of it and
fatbut if you make some smart laden ketchup and instead topping discard. You dont need that big
bun taking away all the flavour,
she says. If you toast it, its sturdy
FIGHT CARD enough and adds texture.
260 CHICKEN
SANDWICH
31g VS.
BURGER
330 27g
110-g chicken breast
on wholemeal bun
vs.
110-g hamburger
on wholemeal bun
FACTS
CALORIES
PROTEIN
CARBS
FAT
24g 5g
13g 24g
A L A M Y; O F F S E T
WINNER: CHICKEN SANDWICH

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NOT SO
COMPLEX
GAINS
> The final
complexes in our
two-part series
will aid gains in
strength and
athleticism.
BY JON-ERIK KAWAMOTO, C.S.C.S.
PHOTOGRAPHS BY EDGAR ARTIGA

L
AST MONTH WE
provided the road map for
constructing your own
complexesthat is, four to
six exercises performed in
succession using one tool, like a
kettlebell, barbell, or dumbbells.
Then we outlined three barbell
complexes for you to try, focus-
ing on hypertrophy (in your
upper and lower body) and then
muscular endurance. To round
out Part 2 of our complex-
focused feature, we give you
two more complexes to tryone
aimed at building strength and
one for improving your athletic
prowess. If you followed along
last month, at this point you:
a) should be used to performing
multijoint movements with no
rest in between, and b) can
maintain perfect form as you
reach the brink of complete
exhaustion. Which is a good
thing because these final two
complexes are no cakewalk. For
starters, the rep count will be
lower for the strength routine,
meaning the weight will be
heavier. Theres a reason most
powerlifters rest upwards of
three minutes after a heavy set
of squats or deadlifts, so be
prepared to feel fried after just
one or two rounds. As for the
second complex, all the moves
are dynamic. You wont just be
squattingyoull be doing jump
squats. And forget upright rows.
Instead, youll be performing
full-on clean high pulls. The
point is, workout No. 2 will
PART demand some serious focus and
2 stamina. But, in the end, neither

of these is too complex, just
difficult. So, are you ready?

BA R B E L L COM PL E X E S: PA RT 2
STRENGTH
Do 5 rounds, resting 90
seconds between rounds.
COMPLEX 4
EXERCISE REPS
1A. PENDLAY ROW 6 WEAKEST

1B. POWER CLEAN 5 LINK
The weight doesnt
1C. PUSH PRESS 5 change, so select the
1D. SPLIT SQUAT 6 PER LEG load based on your
weakest lift. Chances
are you can row a lot
more than you can
1B
push press.
POWER
CLEAN
1A
PENDLAY
ROW

FLOW STATE
Feel free to sub in
moves similar to the
ones you see here.
Just make sure that
the order allows for
1C
a smooth transition.
PUSH
PRESS
1D SPLIT
LIT
SQUAT
UAT

BA R B E L L COM PL E X E S: PA RT 2
2A BACK-LOADED
JUMP SQUAT
GOT HOPS?
For the jump squat,
youre not trying to
set a vertical jump
record. Rather, focus
on landing softly
and being rhythmic.
ATHLETICISM
Do 5 rounds, resting 90
seconds between rounds.
COMPLEX 5
EXERCISE REPS
2A. BACK-LOADED JUMP SQUAT 8

2B. POWER JERK 5
2C. HANG CLEAN 3
2D. CLEAN HIGH PULL 5
2B POWER
2E. ROMANIAN DEADLIFT 8
JERK

2C HANG
CLEAN
2D
CLEAN
EAN
HIGH
GH PULL
DRIVE, BABY,
DRIVE
Once the bar is at hip
level for the hang
clean, drive your hips
forward as hard as
you can. Then pull
2E
the weight up.
ROMANIAN
MANIAN
DEADLIFT
ADLIFT

ROCK IT LIKE
ROCHA
> London-based physique champion
FRANCISCO ROCHA is pushing 40, but he
looks better than he did at 20. Here are his
tips for creating an essentially ageless
body. B Y J O H N P L U M M E R / / / P H O T O G R A P H S B Y S I M O N H O W A R D
F
R ANCISCO ROCHA WAS BORN IN SALVADOR, BR A ZIL ,
but now lives in London. He began boxing in his teens and then
moved into bodybuilding. At 38, Rocha says his physique looks
better than ever. The key moment came five years ago when I
competed for the first time, he says. I had moved to the U.K.
and wanted to see how far I could push my body. I tried classic
bodybuilding, but my best result was third. Then I tried mens
physique and won the London and South-East Championships. Ive won
eight competitions.
Two years ago, Rocha won the British masters division, which is reserved
for competitors age 35 and over. This year I thought it would be fun to see
how I could do in the open category against younger guys. So far Ive won
two shows. I think I will look better at 40 than I did at 20.
Heres how he has made it happen, in his own words.

F R A NC I S CO RO C H A
01 Train for
longevity.
Dont lift with your ego is a
clich, but its perhaps the greatest
lesson Ive learned. I have man-
aged to avoid serious injuries for
the past 10 years, which is not
something many guys in their late
30s can say. I believe this is mainly
because I dont go too heavy. Your
muscles do not recognize numbers on
plates. Its all about time under
tension. So if you want to keep
improving with age, dont just keep
increasing the load. Its far better
to increase the intensity of your
training by doing different tech-
niques, such as trisets, giant sets,
dropsets, peak contraction, and
pre-exhaustion. Strict form and
full range of movement on every
rep also help prevent injury.
02 Dont make
excuses.
Many people say its easy for me
04 Cover your back.
Over the years Ive become
more aware of the impact of a
superset them with narrow-grip
upright rows for front delts. Do
some isometric work for your front
to stay in shape because Im a well-built back. As with many guys, delts as well, using the rope on the
personal trainer and I spend all when I started training, I priori- cable machine. Save presses for the
day in the gym. What they dont tized my chest and also went crazy end of your workout. You wont be
realize is that Ive been going to the on my arms and shoulders. But I able to lift as heavy, but after a few
gym since I was 16, long before I didnt think too much about my weeks of pre-exhausting them, you
started working in one. I got a back, perhaps because I couldnt see should notice them growing.
degree in business management, a it in the mirror. This was foolish,
masters in marketing, and I spent
12 years doing an office job. I was
a financial manager at a construc-
though. A good back really stands out.
Its a large muscle group that isnt
easy to train. You need to plan
06 Get to the core.
Being a mens physique
competitor, where the shoulder-to-
tion company. So I know how to fit workouts that hit it from every waist differential is crucial, I have
in workouts and manage my diet angle to develop width and thick- learned to stay away from weighted
around a 9-to-5 life. nessthings like pullups, seated abs exercises. I see guys holding
cable rows, dumbbell rows, lat 20.4-kg plates while doing torso
03 Dont be chest-
obsessed.
pulldowns, and deadlifts. rotations, and sure, its impressive
and builds thick absbut it also
When I started training, I
smashed my pecs twice a week
because I thought a big chest was
05 Raise your
shoulder game.
Most guys start their shoulder
thickens the waist, which makes it
harder to get that V-taper. So I do
something thats totally boring
impressive. My first chest session routines with a press, perhaps instead: I train core. I do planks,
was always at the start of the because they can go heavier on this side planks, and hanging leg raises.
week, on Monday, when I was big compound move when theyre Theyre tedious, but theyve helped
fresh. Over time my physique fresh. Try starting with some raises me reduce my waist onstage.
became too chest-dominant. instead. Do front-, side-, and
Now I train chest only once a week
but with very high volume to keep
k
it full, and I concentrate more on

rear-delt raises. And dont just do
dumbbell lateral raises for side
deltsthrow in some cable machine
07 Use fasted cardio.
Everyone argues about
whether cardio is more effective
improving my weak points. side raises, too, and perhaps fasted or unfasted. Ive tried doing it

Rocha began
competing five
years ago. He
has won eight
physique titles.

F R A NC I S CO RO C H A
DONT LIFT WITH

YOUR EGO IS
PERHAPS THE
GREATEST
LESSON IVE
LEARNED.

09 Become your F R A N C I S C O R O C H A S
at various times in the day, includ-
ing straight after weights or last own guru. TRAINING SPLIT
thing in the evening. For me, fasted If you earn a fortune, theres
cardio yields the best results. Some nothing wrong with paying a coach DAY Back 1
people complain they dont have to train you three to four times a DAY Chest 2
enough time to do cardio first thing week and send you detailed diet DAY Legs 3
in the morning, but if I have an plans. Its nice when all you have to
early-morning client Im prepared to worry about is showing up at the DAY Arms 4
do it at 4 a.m. It all comes down to gym. But most people cant afford DAY 5
Shoulders
how badly you want it. this. The good news is that they can and Calves
achieve the same results by educat-
DAY 6 Rest
08 Dont
supps.
neglect
Its often said that solid food is
ing themselves. Read, learn, research,
and discuss. Over time, you will gain
knowledge, and knowledge is power.
DAY 7 Repeat Day 1
better than supplements, and I dont The fact that you are reading this
disagree. But Ill be honest: I really magazine is a good sign.
R O C H A S
dont like eating clean. And when
Im trying to get lean, my food is
plain and boringas it should be.
Sometimes I struggle to eat, so
10 Give your
programme time.
There is so much talk about varying
BACK WORKOUT
EXERCISE SETS REPS
I rely a lot on supplements. Some your workouts these days and so CHINUPS 4 15
people might say I rely on them much impatience for results. As a LAT PULLDOWN 4 15, 12, 10, 10
too much, but my approach seems result, many people dont allow
to be working well so far. I take enough time to assess the results of CLOSE-GRIP PULLDOWN 4 12
supplements for almost everything their programme. Its pointless SINGLE-ARM 3 10
my body needs, from basic protein trying something new for two weeks DUMBBELL ROW
powders and essential fatty acids and then saying it doesnt work. In SEATED CABLE ROW 4 15
to highly specific formulas for bodybuilding, everything is about
STRAIGHT-ARM 4 20
micronutrients. consistency. LAT PULLDOWN
R O C H A S
ARM WORKOUT
EXERCISE SETS REPS
EZ-BAR BICEPS CURL 5 15, 12, 10, 10, 10

ALTERNATING 4 10
DUMBBELL CURL
PREACHER CURL 4 10
HAMMER CURL 3 10
TRICEPS PUSHDOWN 4 21, 15, 12, 10
(ROPE)
CABLE OVERHEAD 4 15
TRICEPS PRESS (ROPE)
CLOSE-GRIP BENCH 4 12
PRESS
DIP 4 15
Rocha has been

training since he FOLLOW
was 16. At 38, he
says hes in the best Francisco Rocha on Instagram:
shape of his life. @summershapept

GET
M &F - IN G
E !
PART 1
HU G I f y
r i o u s
oure seneed to spends.
a
> mass, you ugh Mas S O N , P H . D .
p u
bout eig ht
t t i n g on
u t t i n g thro G R A M B Y P A T D A V I D
w e e ks g GUTMA
DREW
N /// P
RO
TIGA
BY AN AR AR
H S B Y EDG
PHOT OGRAP

G E T M&F-I NG H UG E
T
HE GO-TO BULK-UP
formula is often to add dd
weight to the bar, reduce ce
the reps, rinse, and repeat.at.
Itll work, but its not
optimized for maximum results. esults.
In fact, a review of 15 studies
ud s
published in the Journal al of
Strength and C ditioning found
n Conditioning
that
hat periodized
p io ed trainingimple-
menting
menting
nting various
var us training phases
in onee programmehad a
greater effect on performance
grea
impro ements compared with
improvements
programmes with no variance.
And thats what Pat Davidson,
Ph.D., had in mind when he
developed Mass, a 16-week
periodized programme that
trains all your energy systems, or
pathways. If you dont train a
particular pathway, it wont
develop, says Davidson, a New
York Citybased personal trainer.
Just one underdeveloped pathway
can lead to diminished strength,
lacklustre conditioning, and less
muscle mass.
Davidsons Mass regimen, which
hes adapted to an eight-week
programme for M&F, targets one p SEATED CABLE ROW
pathway per workout and re- Attach any implement you likea
V-handle, straight bar (as shown), or
quires balls-to-the-wall intensity ropeto a cable and then row it to your
from start to finishbut its chest, just below your nipples. These
should be explosive, forceful reps with a
worth it. If you complete this slow and controlled lowering phase.
programme, youre going to put
on muscle mass and get a lot
stronger, he says. Youll also be t DUMBBELL CURL
a grittier, more confident person. Stand tall with a dumbbell in each hand,
palms facing each other. Curl the weight
up, rotating your hands inward so that
your palms are facing up at the apex of
the movement. Hold for 1 second.
GROOMING BY CHRISTIE CAIOLA
DAY 1 : P E R C E N TAG E C H A R T
Follow this protocol for the back squat

and bench press: SEATED OVERHEAD
DUMBBELL PRESS u
SET 1: 65% OF ONE-REP SET 5: 65% Sit down with a dumbbell in each hand,
MAX (1RM) SET 6: 70% resting on your shoulders. Tense your
SET 2: 70% SET 7: 75% core and then drive the weight directly
SET 3: 75% SET 8: 70% overhead until your arms are fully locked
SET 4: 70% SET 9: 65% out. Lower them back down slowly.
64 MUSCLE & FITNESS / DECEMBER 2017 Shot on location at Matrix Fitness Club, Astoria , NY
DAY 1 : T R A I N I N G E X P L A I N E D
STARING DOWN
THE BARREL
OF A .45
TA R G E T
WORK CAPACITY: Davidson

named this specific protocol
Staring Down the Barrel of a
.45, since youll be completing
45 total repetitions for the first
two lifts, resting 45 seconds
between sets. This combination
of high volume with minimal
rest is designed to increase
your work capacity and trigger
a huge hormonal response.
The moderate load combined
with the short rest periods
is going to create a lot of
metabolic stress, Davidson
explains. The person should
get a pretty significant growth
hormone response, which
should last up to 72 hours
post-lift. This increases your
potential to build muscle and
burn off some fat.
HOW TO DO IT
DIRECTIONS: Perform exercises

marked A, B, and C back-to-
back-to-back, resting only after
the last exercise is complete.
EXERCISE SETS REPS REST
BACK SQUAT 9 5 45 SEC.

BENCH PRESS 9 5 45 SEC.
SEATED CABLE 3 10 45 SEC.
ROW
SEATED 3 10 45 SEC.
OVERHEAD DB
PRESS
1A. DUMBBELL 3 10 -
CURL
1B. TRICEPS 3 10 -
PUSHDOWN
1C. DUMBBELL 3 10 45 SEC.
LATERAL RAISE

THE DESCENT
INTO HELL
TA R G E T
STRENGTH: Davidson uses Triphasic

training, a lifting protocol, invented
by strength coach Cal Dietz, that
breaks down each lift into the lower-
ing (eccentric), static (isometric), and
lifting (concentric) phase. (See page
122 for more on Triphasic training.)
Youll focus on just the eccentric, as
an eccentric tempo puts your
muscle fibres under tension for
longer, which should lead to a
greater adaptive response and can
help your muscles grow four times
as fast, Davidson says.
THE TAKEAWAY: The more overall
fibres you recruit, the greater your
potential for overall strength.
HOW TO DO IT
DIRECTIONS: For the first two main

lifts, use 80% of your one-rep max.
For the accessory work, complete
exercises marked A, B, and C back-
to-back-to-back, resting only after
the last exercise is complete.
EXERCISE SETS REPS TEMPO* REST
DEADLIFT 5 2 6-0-0 120

SEC.
INCLINE 5 2 6-0-0 120
BENCH PRESS SEC.
1A. ROMANIAN 3 10 3-0-3 -
DEADLIFT
1B. PUSHUP 3 10 3-0-3 -
1C. SEATED 3 10 3-0-3 45
CABLE ROW SEC.
2A. BARBELL 3 10 - -
CURL
2B. DUMBBELL 3 10 - -
SKULL
CRUSHER
2C. BENTOVER 3 10 - 45
REAR-DELT FLYE SEC.
*For the tempo: The first number is the lowering
phase of the lift, the second is the pause (in this case
there is none), and the third is the up portion.

t BENTOVER REAR-DELT FLYE
With a dumbbell in each hand, hinge at
your hips until your torso is practically
parallel to the floor. Squeeze your
shoulder blades together and drive
your elbows back toward the ceiling.
INCLINE BENCH PRESS u

Grasp a barbell with a wide grip and
unrack it. Lower it to the middle of your
chest and then press the weight back up,
driving through your feet.
REVERSE DUMBBELL LUNGE q

Hold a dumbbell in a goblet position (as
shown below) and tense your core.
Keeping your back straight, lunge back-
ward with one leg until your front thigh is
parallel to the ground and your back knee
is almost touching the floor.
FILTHY 15
TA R G E T
HYPERTROPHY: This day is all

about building muscle through
time under tension (TUT),
which is achieved with a high
rep count. Unlike the other
three days, youll have a little
more time to rest between sets
and supersets, but you should
be reaching failure at 15 reps
for every set. Its still a pretty
decent load if you really are
pushing yourself hard,
Davidson says.
BACK SQUAT 3 15 150 SEC.

BENCH PRESS 3 15 150 SEC.
1A. REVERSE 3 15 -
DUMBBELL
LUNGE
1B. BENTOVER 3 15 45 SEC.
DUMBBELL
ROW
2A. DUMBBELL 3 15 -
CURL
2B. TRICEPS 3 15 -
ROPE
PUSHDOWN
2C. DUMBBELL 3 15 45 SEC.
LATERAL RAISE

CAJUN QUICK
BURNER
TA R G E T
CONDITIONING: Performing
three full-body exercises as a
circuit taxes your major
muscles, sends your heart rate
soaring, and improves your
efficiency in each movement.
Because the volume is
reduced by about 50%
compared with Day 1, its not
as stressful on the system,
Davidson says. It just feels that
way, because while youre
doing it, its just viciousthis
workout will kick you in the
dick every time you do it.
HOW TO DO IT p BARBELL BACK SQUAT BARBELL BENCH PRESS q

Hold a barbell with about a shoulder- Lie back on a bench with your feet firmly
DIRECTIONS: Complete all width grip so its resting on your traps. planted on the ground and a slight arch in
three exercises as a circuit. The Descend into a squat, as low as you can your back. Lower the bar to your chest,
goal is to get 15 reps per move go, while keeping your chest up, then keeping tension in your lats (like a
and to do the reps within 30 explode back up. spring), then push it back up.
secondsif you get 15 before
the 30-second window is over,
stop. Rest 30 seconds between
exercises, then 2 minutes
between rounds.
1A. DEADLIFT 4 15 30 SEC.

1B. BENCH 4 15 30 SEC.
1C. SQUAT* 4 15 2 MIN.
WALKING** 1 - 20 MIN.
* You can do either front or back squat.
**Setatthea pace
walk
incline of a treadmill to 15% and
between 4 and 5 kilometres
per hour.
PAT DAVIDSON, PH.D.

Davidson is an exercise scientist, a former
associate professor at Springfield College,
and an NYC-based personal trainer. To
purchase the unadulterated version of
Mass, visit rebel-performance.com.
N E X T M O N T H : A H I G H - I N T E N S I T Y, L O W -V O L U M E T R A I N I N G B L O C K

BARBELL
DEADLIFT
Stand close enough to a
barbell so that your shins are
touching it, with your feet at
shoulder width. Grip the bar
so that your hands are just
outside your thighs. Pull the
bar up, dragging it against
your legs and keeping your
back straight, until your hips
are fully locked out.
/
STUFF YOURS
(SANS THE CARBS)
> Adhering to a
carb-stingy
diet? These
dishes can
be a feast
instead of
a famine.
B Y M AT T H E W K A D E Y, R . D .
/// PHOTOGRAPHS BY
TRAVIS RATHBONE
ed
a sh nut
M tter
Bu
r
l o we g
f fin
uli
Ca Stuf
ge
u sa
Sa
ELF ee
n aw
Gr an S
Be
l
Beet
Curry
Po
ac
Tu hed
r ke
y
Mushroom
Gravy

M
ASHED POTATOES, weve put together, one of the perks of
cranberry sauce, pumpkin pie going low-carb is that it forces you to
these staples are indeed tasty, but ramp up your reliance on vegetables
if youre trying to keep your carb you know, those nutrient-packed morsels
intake in check, well, these dishes that most people should be eating more
can send the needle on the scale in the of anyway. So whether its time to feed a
wrong direction. Save for the turkey, hungry crowd, or you just want a bounty
Christmas feasts are frequently a carbo- of delicious leftovers, populate your table
hydrate onslaught, and often not the with these better-body eats.
good-for-you kind like whole grains. But
you dont have to resort to bland chicken
breast and steamed broccoli when
everyone else is fully embracing the
gluttony. The key is to fortify the dinner
table with a selection of carb-con-
scious dishes that pack big-time
flavour and wont leave you
stuffed like a turkey. As you
can see from the recipes
CHEFS TIP
The poaching liquid can
double as turkey stock after
youre done. Simply remove the
solids and keep the liquid in the
fridge for up to five days or
freeze for future uses like soups
and stews. You can also reheat
the cooked turkey in a saucepan
with the stock to help
keep it moist.
Food & prop styling by Roscoe Betsill

F E ST I V E F E A ST
POACHED TURKEY WITH

MUSHROOM GRAVY
S E RVE S 6
Not only does poaching the bird keep it moist, but its pretty hands-off. And since
no festive feast should be without gravy, heres one that will bathe your bird in
savoury goodness while still being waistline-friendly.
TURKEY partially covered, for 20 minutes, or
1.1 kilos boneless, skinless turkey breast until meat is cooked through and an
1 medium onion, halved instant-read thermometer inserted into
1 medium carrot, cut into thirds the thickest part of the meat registers
1 celery stalk, cut into quarters 73.9C. Adjust heat as needed during
2 garlic cloves, smashed cooking to maintain the slight simmer
3 sprigs thyme and skim off any foam that forms on the
1/2 lemon, sliced surface of the water.
1/2 tsp salt 2. To make gravy, melt butter in medium-
1 tsp whole peppercorns size saucepan over medium heat. Add
CHEFS TIP mushrooms, spring onions, garlic, and
If your beetroots come with GRAVY salt; cook until mushrooms have
their greens, go ahead and 1 tbsp unsalted butter softened, about 5 minutes. Add wine,
wash a few of them, then chop 300 g chopped cremini mushrooms raise heat to medium-high, and boil
and toss them into the curry 2 spring onions, chopped until liquid has reduced by half, about 3
toward the end of cooking 2 garlic cloves, minced minutes.
for an extra punch 1/2 tsp salt 3. In a small bowl, whisk cornstarch,
of nutrition. 120 ml dry white wine 1 tbsp at a time, into 120 ml of stock.
2 tbsp cornstarch Add remaining stock, thyme, and
360 ml low-sodium vegetable or pepper to pan with mushrooms. Return
chicken stock to a boil, then stir in the cornstarch-
1 tbsp fresh thyme broth mixture. Simmer until thickened,
1/4 tsp black pepper 6 to 8 minutes.
4. Slice turkey and place on a serving
1. To poach turkey, place breasts, onion, platter. Serve with a bowl of gravy.
carrot, celery, garlic, thyme, lemon, salt,
and peppercorns in a large saucepan.
Add enough water to completely cover THE MACROS
turkey by at least 2.5 cm. Bring water to
261 47g 5g 3g
a very slight simmer with just a few CALORIES PROTEIN CARBS FAT
bubbles breaking the surface and cook,
BEETROOT CURRY
S E RVE S 6
Sweet beetroots swathed in a rich curry saucethis is sure to become the hit of
the festive table. Its also the ultimate make-ahead dish, as the flavour gets only
better after a day or two of lingering in the fridge.
1 tbsp coconut or rapeseed oil 1. In a large saucepan, heat oil over

1 yellow onion, chopped medium heat. Add onion and salt; cook
1/2 tsp salt until softened and beginning to brown,
900 g beetroots (about 8 medium-size), about 6 minutes. Add beetroots, garlic,
peeled and cut into small cubes and ginger; cook 3 minutes. Stir in spices
3 garlic cloves, chopped and heat 30 seconds.
1 tbsp chopped ginger 2. Add coconut milk, vinegar, and sugar
11/2 tsp ground coriander to pan. Bring to a boil, then reduce heat
1 tsp turmeric to low and cover; simmer until beet-
1 tsp cumin roots are tender, about 25 minutes,
1/2 tsp cinnamon stirring occasionally.
1/2 tsp cayenne powder
1/4 tsp black pepper THE MACROS
300 ml full-fat coconut milk
192 4g 19g 13g
2 tbsp rice vinegar or cider vinegar CALORIES PROTEIN CARBS FAT
2 tsp sugar

GREEN BEAN
SLAW
S E RVE S 6
Lets face it: The staple green

bean casserole is a sodium
tsunami and gut-busting calorie
load. Instead, serve up this
healthy slaw featuring a plethora
of vegetables and a dressing.
150 g thinly sliced red onion

450 g green beans or haricots
verts, ends trimmed
2 medium carrots, peeled and
julienned
2 medium parsnips, peeled and
julienned
1 red pepper, thinly sliced
60 ml extra-virgin olive oil
2 tbsp cider vinegar or white
wine vinegar
35 g hazelnuts
2 tsp lemon zest
2 tsp Dijon mustard
1 garlic clove, chopped
1/2 tsp salt
1/4 tsp black pepper
3 hard-boiled eggs, roughly
CHEFS TIP chopped
Many supermarkets now 1 tbsp chopped dill
sell packages of chopped
butternut. You can roast 1. In a bowl, cover red onion with
these as a recipe cold water and chill for at least 30
shortcut. minutes; drain. This takes some of
MASHED BUTTERNUT
the bite out of eating raw onion.
2. In a large pot of boiling salted
water, cook beans until tender,
S E RVE S 6
about 2 minutes. Immediately
Step aside, carb-bomb mashed potatoes. This squash-based version is ready place beans in a pot of ice water to
to take over as a side dish must-have. The browned butter may seem like a high- halt cooking process. Drain and
flying feat, but its a cinch to make, and its nutty, toasty deliciousness takes any place in a large bowl along with
kind of mash to a whole new level. onion, carrots, parsnips, and
red pepper.
3. To make dressing, place olive
1 large butternut squash medium and cook butter, stirring and
oil, vinegar, hazelnuts, lemon zest,
Oil scraping the bottom often with a rubber
mustard, garlic, salt, and pepper in
1/4 tsp salt, plus pinch for roasting spatula, until it foams and the colour
a blender and blend until just
3 tbsp unsalted butter turns golden-brown. Do not let butter
slightly chunky. Blend in water,
1/4 tsp cinnamon turn a dark brown, which means it has
1 tbsp at a time, if needed to help
1 tbsp maple syrup (optional) burned. Take pan off heat and immedi-
with blending and to reach
3 tbsp sliced pecans ately transfer butter and any browned
desired consistency. Toss dressing
solids to a heat-proof bowl to cool.
with vegetables and then gently
1. Heat oven to 200C/Gas Mark 6. 3. Scrape flesh of squash into a bowl
stir in eggs and dill.
Slice 1.25 cm off bottom and top of and add browned butter, cinnamon, and
squash, then slice in half lengthwise. 1/4 tsp salt. Mash together.
Scoop out seeds; brush flesh with oil 4. Place squash in serving dish and
and sprinkle on pinch of salt. Place drizzle on maple syrup, if desired, and THE MACROS
squash, cut-side down, on a baking scatter on pecans.
sheet and roast until a knife can easily 216 5g
CALORIES PROTEIN
pierce flesh, about 45 minutes. THE MACROS
2. Heat butter in a heavy-bottomed (and 19g 14g
158 2g 22g 8g
preferably light-coloured) saucepan CALORIES PROTEIN CARBS FAT CARBS FAT
over low heat until melted. Raise heat to

CHEFS TIP
The cooked beans,
soaked onions, and dressing
can be refrigerated separately
overnight. The slaw itself is
best assembled shortly
before serving.

CAULIFLOWER
SAUSAGE
STUFFING
S E RVE S 6
Turkey might be the signature

dish, but the sides are the stars
of a festive feastespecially the
stuffing. But
praise-worthy stuffing need not
be made with high-carb bread.
Here, plenty of vegetables and
turkey sausage make up the
missing bulk and give you a
stuffing that blows away the
sad, out-of-a-box options.
2 tbsp unsalted butter

340 g turkey or pork sausage
1 yellow onion, chopped
2 large carrots, chopped
2 celery sticks, sliced
1/2 tsp salt
300 g chopped cauliflower florets
150 g sliced cremini mushrooms
2 garlic cloves, chopped
4 tbsp chopped parsley
2 tbsp chopped fresh rosemary
2 tbsp fresh thyme
1/4 tsp red chili flakes
1/4 tsp black pepper
120 ml hard cider
25 g grated Parmesan
30 g chopped walnuts
1. In a large skillet over medium

heat, melt butter. Remove sausage
from casing and add it to pan along
with onion, carrots, celery, and salt.
Cook 6 minutes, stirring occasion-
ally and breaking up sausage. Stir in
cauliflower, mushrooms, and garlic;
cook until cauliflower has softened,
CREAM OF THE CROP
These superfoods can help make any festive feast work
about 6 minutes more.
for your healthnot against it.
2. Stir in parsley, rosemary, thyme,
chili flakes, and black pepper. Pour
in cider, raise heat to medium-high,
and boil until liquid has absorbed,
about 4 minutes. Add Parmesan.
3. Place stuffing in serving dish and
sprinkle on walnuts.
BEETROOT TURKEY BUTTERNUT CAULIFLOWER

Studies suggest BREAST SQUASH These ghostly florets
that the naturally Each 90-gram This has a stellar are jam-packed with
THE MACROS occurring nitrates serving delivers source of vitamin C, which
in beetroot helps 20 grams of protein beta-carotene, a research shows can
219 16g vasodilate (widen) and a measly gram nutrient that is help keep your blood
CALORIES PROTEIN blood vessels. This of fat. So gobble it converted in the pressure numbers
increases blood up without the body to vitamin A from boiling over.
11g 13g
GETTY (6)
flow to working restraint that you to help keep your

muscles, allowing should show for immune system
CARBS FAT
them to work more Moms pie. revving strong.
efficiently.

CHOCOLATE PUMPKIN PIE PUDDING
S E RVE S 6
CHEFS TIP Most desserts are loaded with many calories and so much sugar that youll be
Like wine, hard cider can add an walking away from the table feeling stuffedand not in a good way. Instead, finish
extra layer of flavour to recipes off a festive meal with this healthy, protein-packed riff on ye olde pumpkin pie. If
like stuffing, gravy, and soups. serving this to a hungry crowd, simply double up on the ingredients.
For cooking purposes, you
want to use a dry hard cider, 500 g plain 2% Greek yogurt ingredients. Chill mixture for at least
meaning one with 225 g tinned pumpkin puree (not 2 hours.
less sweetness. pumpkin pie filling) 2. To serve, place pudding in serving
2 scoops chocolate protein powder bowls and garnish as you like.
2 tbsp chocolate nut butter
2 tbsp maple syrup (optional)
2 tsp pumpkin pie spice
2 tsp orange zest
1 tsp vanilla extract
1/4 tsp salt THE MACROS
186 19g 13g 6g
CALORIES PROTEIN CARBS FAT
1. In a blender, blend together all
GREEN BEANS WALNUTS

Give thanks Sprinkle them on CHEFS TIP
to the fact that this festive mashes, Add crunch and extra
vegetable is a good salads, slaws, and
source of vitamin desserts for a shot nutritional firepower by
K, an essential of heart-healthy garnishing the pudding with
nutrient shown to omega-3 fatty acids. items like chopped nuts (we
slash the risk of like pistachios), coconut
succumbing to
heart disease. chips, and cacao nibs.

TRIFECTA
OF
GAINS
> Focus on the specific phase of an exercisethe up, down,
and staticfor optimal muscle fibre recruitment and stronger,
more powerful muscles. B Y B R I A N M A T T H E W S , C . S . C . S . / / / W O R K O U T B Y C A L D I E T Z / / /
PHOTOGRAPHS BY PER BERNAL
C
AL DIETZAKA THE MAD SCIENTIST OF rsistance, is his Triphasic training methoda unique
collegiate strength and conditioningknows and effective strength protocol that has been embraced by
a thing or two about training elite athletes. Olympians, average Joes, and everyone in between.
Since becoming the head strength coach at the It was originally developed through trial and error to
University of Minnesota in 2000, hes amassed get results in the sports I was training, Dietz recalls.
a laundry list of athletic accolades: Hes trained The system came about when we got the best results,
11 national championship teams, seven national and the results we got left us saying, This is crazy. In
champion individuals and 10 world champions. athletics, we had some kids running the worlds fastest
The secret behind his success, and also Dietzs pice de time to date for that year.

T R I PH A SIC T R A I N I NG
TRIPHASIC EXPLAINED 6 -W E E K
TRIPHASIC PLAN
Follow this six-week
What It Is Why It Works programme and reap the benefits
Triphasic training is a How fast we run, how high of Triphasic training.
lifting protocol broken we jump, and how much DIRECTIONS: Each phase is two weeks, so
up into three two-week- weight we lift are depen- the percentages (marked %) represent
the amount you should lift for that week.
long training blocks. dent on our ability to pro- (Read: Week 1/Week 2.) While the
Each block focuses on a duce forcethat is, rapidly exercises, sets, and reps dont change
particular portion of the shifting from an eccentric much, the tempo does. So refer to the
main liftsthe eccentric contraction (the length- tempo column and stick to a one-
Mississippi count per second. For
(down) phase, the isomet- ening of a muscle) to a accessory work, choose from one of the
ric (static) phase, and the concentric contraction (the many work templates that we outline
concentric (up) phase. shortening of a muscle). below and tack it on after the main work.
The ability to rapidly shift
How It Works from eccentric to concen-
The two main benefits of tric is what separates elite
Triphasic training are max- athletes from ultra-elite
imal fast- and slow-twitch onesjust watch Russian
fibre recruitmentthe powerlifter Andrey Malan-
more muscle fibres you re- ichev squat, LeBron James
cruit, the more force youre jump, or Eden Hazard cut,
able to produceand be- and youll see that they all
coming more proficient at share that same qual-
specific parts of the move-
ment. For example, some
lifters struggle at different
ity, despite competing in
different sports. Triphasic
mirrors that switch in the
ECCENTRIC
Dietz normally starts with the
parts of an exercise, like gym and helps you harness eccentric block. Its the most taxing
locking out a deadlift or it more effectively. of the three since youre under a
exploding out of the hole heavy load for an extended period
of a squat. By focusing two How to Use It of time. The outcome, though, is
weeks of time on the three Test your one-rep max for drastic changes of the musculature
different phases of a lift, each main lift. Follow the of the lifter by strengthening the
that weakness will soon plan for six weeks then joints and tendons. During
become a strength. retest your maxes. this block, be sure to focus on
form. Lower yourself down with a
substantial amount of weight. Once
at the bottom of the lift, drive
TRIPHASIC TEMPO EXPLAINED it back up. After completing this
block, your muscles and tendons
will be ready to take on the blocks
that follow.
W E E KS 12
The first number indicates the seconds to spend E C C E N T R I C P H A S E D AY 1

lowering the weight; the second, in the holding
EXERCISE SETS REPS TEMPO %
phase; the third, in the lifting phase. The fourth num-
ber refers to the cluster portionfor these, do one BACK SQUAT 4 3 6/0/0/0 82/85
rep, rest for the seconds indicated, do another rep. BENCH PRESS 4 3 6/0/0/0 82/85
ROMANIAN DEADLIFT 4 3 6/0/0/0 82/85

BACK SQUAT
While lowering yourself, be sure to
keep your core tight. It will be a long
and painful descent, but squeezing
your abs will keep the rest of your
body engaged throughout the lift.
G R O O M I N G B Y N ATA L I E M A L C H E V
E C C E N T R I C P H A S E D AY 2 E C C E N T R I C P H A S E D AY 3
EXERCISE SETS REPS TEMPO % EXERCISE SETS REPS TEMPO %
BACK SQUAT 3 1, 1 0/0/0/20 90/92 BACK SQUAT 4 3 9/0/0/0 75/77.5

BENCH PRESS 3 1, 1 0/0/0/20 90/92 BENCH PRESS 4 3 9/0/0/0 75/77.5
ROMANIAN DEADLIFT 3 1, 1 0/0/0/20 90/92 ROMANIAN DEADLIFT 4 3 9/0/0/0 75/77.5

ISOMETRIC
The next block youll perform is
the isometric phase. Here, the
focus is on holding the lift in your
weakest position before complet-
ing the lift. If you have trouble
lifting the weight off the floor for
the deadlift, youll pause at shin
level. If you have trouble with the
lockout, then hold the weight right
above the knees. This phase will
help you overcome sticking points
by strengthening the muscles
needed to lift the weight in that
particular position.
WEEKS 34
I S O M E T R I C P H A S E D AY 1 I S O M E T R I C P H A S E D AY 2
BACK SQUAT 4 3 0/6/0/0 82/85 BACK SQUAT 3 1, 1 0/0/0/20 92/95

BENCH PRESS 4 3 0/6/0/0 82/85 BENCH PRESS 3 1, 1 0/0/0/20 92/95
ROMANIAN DEADLIFT 4 3 0/6/0/0 82/85 ROMANIAN DEADLIFT 3 1, 1 0/0/0/20 92/95

t ROMANIAN
DEADLIFT
DEADLIFT
Pausing during a deadlift will put a lot of
stress on your back. To prevent your
CONCENTRIC
Triphasic concludes with the concentric block, in which
spine from rounding too much, squeeze
the lifter performs the rep as forcefully as possible,
your shoulder blades together. Hard.
again, in his weakest position. If you are the type of
lifter who gets pinned at the bottom of your bench
press, then you would push halfway up, pull the bar
back down and almost touch your chest, push halfway
BENCH PRESS X
u up again, then back down, and conclude with a full
Performing two half-reps for every full concentric rep to the top. Thats one set.
rep (as outlined in the directions) will
strengthen you in either the bottom or
top portion of the move, depending on
what you choose to focus on.
WEEKS 56
C O N C E N T R I C P H A S E D AY 1
BACK SQUAT 4 3 0/0/0/0 82/85

BENCH PRESS 4 3 0/0/0/0 82/85
ROMANIAN DEADLIFT 4 3 0/0/0/0 82/85
C O N C E N T R I C P H A S E D AY 2
BACK SQUAT 3 1, 1 0/0/0/20 95/97

BENCH PRESS 3 1, 1 0/0/0/20 95/97
ROMANIAN DEADLIFT 3 1, 1 0/0/0/20 95/97
I S O M E T R I C P H A S E D AY 3 C O N C E N T R I C P H A S E D AY 3
BACK SQUAT 4 3 0/9/0/0 75/77.5 BACK SQUAT 4 3 0/0/0/0 75/77.5

BENCH PRESS 4 3 0/9/0/0 75/77.5 BENCH PRESS 4 3 0/0/0/0 75/77.5
ROMANIAN DEADLIFT 4 3 0/9/0/0 75/77.5 ROMANIAN DEADLIFT 4 3 0/0/0/0 75/77.5

ACCESSORY
WORK
While following this plan,
your accessory work
doesnt have to be rigid.
Below, we outline a few
templatesbased on what
you want to trainfor you
to tack on at the end of
your main lifts. Follow
each plan to a tee or sub
in a similar exercise for
any of the moves. Feel
free to get creative.
ONE-ARM DB ROWp
Place your same-side hand and knee on a
bench; pick up a dumbbell with the other
hand. Lock shoulder into place, then row
dumbbell toward your side, leading with
your elbow, until it passes your torso.
t LEG CURL
Lie facedown on a hamstring curl
machine and adjust the pad so it
sits just below your calf. Squeeze
your glutes and hamstrings and
then curl the pad to your butt.
Slowly lower the weight back
down. Thats 1 rep.
WO R KO U T S
HYPERTROPHY (UPPER) STRENGTH (UPPER) AT H L E T I C I S M (UPPER)

EXERCISE SETS REPS EXERCISE SETS REPS EXERCISE SETS REPS
DUMBBELL BENCH PRESS 3 15 BARBELL BENCH PRESS 3 5 PUSHUP 2 AMAP

LAT PULLDOWN 3 15 BENTOVER ROW 3 8 PULLUP 2 AMAP
DUMBBELL SHOULDER PRESS 3 15 OVERHEAD PRESS 3 8 INVERTED ROW 2 AMAP
ONE-ARM DUMBBELL ROW 3 15
HYPERTROPHY (LOWER) STRENGTH (LOWER) AT H L E T I C I S M (LOWER)

EXERCISE SETS REPS EXERCISE SETS REPS EXERCISE SETS REPS
LEG EXTENSION 3 15 BARBELL BACK SQUAT 3 5 PITCHER SQUAT 2 10

LEG CURL 3 15 DEADLIFT 3 5 GLUTE-HAM RAISE 2 10
CALF RAISE 3 15 SPLIT SQUAT 3 5 SIDE LUNGE 2 10

INVERTED ROW p
Set up a barbell so you can hang from it
with arms fully extended. Squeeze your
shoulder blades together and pull
yourself up until your chest touches
the bar. To make it harder, place your
feet on a bench and raise the bar.
u GLUTE-HAM
RAISE
Place knees on a BOSU ball and
feet on a wall. Lower yourself as
slowly as you can. Push yourself
back up using your hands.
SIDE LUNGE
Hold a dumbbell in each hand, then
step laterally with one leg, lunging into
it. Keep the other foot planted firmly on
the ground. Stand back up and then
repeat on the other side.

SWEET SIX
In September, Flex Lewis
won his sixth consecutive
Mr. Olympia 212 title.
THE
500-R
0-REP
CHALLENGE
> Want bigger triceps? Follow six-time Mr. Olympia 212 winner
FLEX LEWIS 500-rep routine to get there. B Y M I C H A E L B E R G , N . S . C . A . - C . P . T .
F
LEX LEWIS, THE REIGNING SIX-TIME my body parts, says Lewis, who, despite winning
mr. olympia 212 champion, possesses what each of his O titles handily, attacks every workout
is considered the perfect physiquehe has with extreme ferocity. Take his triceps routine of
full, large muscles, and every body part years past as but one example. To Lewis, this
appears perfectly symmetrical. Sure, you 500-rep behemoth of a routine is simply a
may not strive to be as big or as shredded as warmup, a normal occurrence for the 33-year-old
Lewis (the look isnt for everyone, after all), but Welshman. To you, though, itll be a challenge. In
his approach to training is still sound, and you his own words, the 212 champ breaks down the
can learn from it. I come in every year at the top origin of his workout and what you can expect.
end of the 212 class, so my goal is to always refine Just dont expect it to be easy.

T H E 500-R E P C H A L L E NG E
CLOSE-GRIP
BENCH PRESS
Dont grip any closer than
shoulder width or you
risk injury.
THE CENTURY MARK letting the weight stack touch case, resistance band) that will allow
In days of old, people saw me doing downI envision it as if Im doing a you to elicit failure at 20 reps. On
these 100-rep sets for my triceps skull crusher but standing upand I the first exercise, you pick a load
five cable exercises that I did back- turn out the ends of the rope at the that you could probably do for 25
to-back for 20 reps each, Lewis says. bottom at lockout. or so reps, Lewis says. So youre
I kinda became known for them. After 20 reps, he switches to the almost failing, but then you go to a
T H I S S P R E A D F R O M L E F T : P E R B E R N A L ( 3 ) ; P AV E L Y T H J A L L
Id do them three to four times and V-bar pushdown, taking only about different angle.
then go into the rest of my regular 10 seconds to switch between Rest throughout is kept to a
triceps workout. exercises, and gets right back into minimum, just long enough to go
While the exact moves involved his reps. With all five moves, I focus from one move to the next in
arent set in stone (in fact, we on the stretch just as much as I do between exercises. In between
switched a few around ourselves), the contraction, Lewis says. Im circuits, hell rest only as long as it
hed often begin with a rope push- trying to force as much blood as I takes his training partner to finish
O P E N E R S P R E A D : I A N S PA N I E R .
down, setting up a rope on one side can into the muscle. his round.
of a cable-crossover apparatus. I That doesnt mean, however, that
make sure my elbows are close to my PRESSING FORTH you shouldnt pause midset if you
body, he says. The form itself is not The third exercise is a pushdown need to. If you hit failure, he says,
sloppy, its controlled, so the triceps variation. (We opted for a banded you can use rest-pause, holding for
never have the opportunity to rest. At pushdown to keep tension on the just a couple of seconds to let your
the top, my hands come up close to muscle at all times.) Lewis recom- muscles partially recover before
my face for a longer stretch, without mends choosing a weight (or, in this continuing.

V-BAR
PUSHDOWN
Keep your elbows
close to your sides
and allow them
to travel slightly
forward as you
raise the weight.
By the last exercise, he adds with

a devilish smirk, your muscles are CLOSE-GRIP PUSHUP
This hand positioning
screaming when you get to 10 to places an emphasis on
15but you have to do 20 reps, I your triceps versus your
dont care how long it takes. chest and shoulders.
ROARING ENGINE
Using the short, straight bar attach-
ment, Lewis then flips his grip for
underhand pushdowns for 20 reps,
followed by the final exercise in the
sequence, overhead rope extensions.
On extensions, Im really focusing
on the stretch, and I never lock out
on that, he explains. My visualiza-
tion on that last exercise is like a
piston in a car, so its a consistent
motion and speed, not too fast, not
too slow, but a lot faster than the
other sets because theres so much
blood in that muscle at that moment.

NEVER STOP
NEVER STOPPING!
See any rest time
between sets? No?
Thats the point.
If you must take a
break, count to 10,
then continue.
BANDED PUSHDOWN
In order to keep tension on
the muscle, dont let your
elbows fully lock out.

T H E 500-R E P C H A L L E NG E
CLASSIC
TRICEPS
WORKOUT
CIRCUIT
EXERCISE SETS REPS
ROPE PUSHDOWN 3-4 20

V-BAR PUSHDOWN 3-4 20
BANDED PUSHDOWN 3-4 20
REVERSE-GRIP PUSHDOWN 3-4 20
OVERHEAD ROPE EXTENSION 3-4 20
S TA N DA R D P Y R A M I D I N G S E T S
EXERCISE SETS REPS
SEATED OVERHEAD DUMBBELL 3 10-15

EXTENSION
CLOSE-GRIP BENCH PRESS 3 10-15
CLOSE-GRIP PUSHUP 3 10-15
SEATED OVERHEAD DB EXTENSION I dont go into the gym with a set no distractions, he says of the iron
This move will hit the outer head of your workout or exercises in mindIll oasis. Here, I can focus on my job,
triceps, ensuring complete development.
mix it up, he says. Maybe a seated and that is to defend the 212 title,
EZ-bar or dumbbell extension, a year after year.
Picture it as if youre stretching the close-grip bench, a heavy pushdown, In the past, Lewis has contem-
muscle, then punching it out. a dip machine. Im going heavier, plated the idea of moving up to the
Just once through the gauntlet but Im always getting at least 10 open class, allowing his body to grow
would be enough for most. Lewis, reps. To me, I need to have a good without restriction instead of
however, would continue for up to working set of 10. If you get to eight, whittling down so much muscle as he
four total rounds, to the point where you know you can force out the next gets under the class weight limit. Yet,
he could barely bend his elbows. By two, or you have a spotter there to at this moment, anything beyond his
the last set of rope extensions, he get that extra two. attempt at an unprecedented seventh
says, theres already an ungodly title defence in Las Vegas is firmly
amount of blood in the muscle, the BATTLE READY not on his mind.
fascia is screaming at its limits, the In the months leading up to If my coach [Neil Hill] had his
arms are swelled way beyond their Olympia Weekend, Lewis hunkers way, Id be doing open class, he
normal sizeand you still have a lot down in what he refers to as his admits. But my focus is the 212, and
more triceps work to do. base campa 930-square-metre 212 only. I only have eyes for that
E D GA R A RT IGA; PE R B E R NA L (2)
warehouse where he has his business now. I only focus on the next task at
JUST THE BEGINNING offices and a private, envy-inducing hand. That approach doesnt set you
Yes, its true: That was only his 465-square-metre gym stocked with up for failure, and it doesnt put any
warmup. Lewis then proceeds to do all the tools he needs to keep his pressure on you. I know what I can
three exercises performed more 165-cm, 104-kg off-season physique control in the 212 class, and that is
traditionally: three sets of 10 to 15 in prime condition. going out this year and, God willing,
reps, pyramiding up the weight from Its not open to the public, there are it goes according to plan and I
set to set. no other members but me, so I have defend that title.

CLOOSE YO
CLOSE YOUR
OUR EYES ANDAND
RREPEAT
EPPEAAT AAFTER
FTERR US::
I WILL
IL
GET
RIPPED
PED
> Pro athletes, Hollywood stars, and fitness enthusiasts
everywhere have started turning back to historys oldest brain
hackHYPNOSISfor some good old-fashioned motivation. But
can a temporary trancelike state really change our habits, or have
we merely been brainwashed by the latest get-fit, feel-better
fad? Our correspondent investigates.
BY SCOTT CHRISTIAN

H Y PNOSI S
the details of the location. Is it day

or night? Whats the temperature?
What are the smells? The point is to
dislodge me from any thoughts of
the future or the past and to instead
root me squarely in the present.
From there, its more relaxation. She
has me focus on my arms, my legs,
my neck. Each time I do, she tells me
to release any tension located there.
To liquefy those muscles. Given my
preternatural gift for avoiding relax-
ation, I worry it wont work. Surely
this is a fools errand. But then
something clicks. She tells me to
visualize a warm golden ball envel-
oping me. Suddenly my mind stops
drifting, and I can feel the tension in
my neck and shoulders dissolve.
Can you feel what your eyes
are doing?
I cant.
Thats how I can tell youre in a
hypnotic state, she says. Your eyes
start ping-ponging back and forth.
And thats exactly what they are
doing, as if Im watching a very fast
R
tennis match behind my eyelids.
OG ER CLEMENS CLUCKING LIKE A CHICKEN. Turns out Im hypnotized. And if
Of all the pop culture references that exist for hypnosis, youre wondering what brought me
thats the one that keeps popping into my head. Its a scene here to begin with, the answers
in The Simpsons, the softball episode, in which Mr. Burns quite simple: fitness.
By most measures Im relatively fit.
has his team of professional ringers hypnotized to improve
I lift, I ride my bike, I occasionally
their performance. But thanks to an inept hypnotist, star go to yoga. But lately my motivation
O P E N E R S P R E A D F RO M L E F T: G E T T Y I M AG E S ; E U G E N I O M A RO N G I U/O F F S E T;
pitcher Roger Clemens ends up clucking like a chicken. has begun to flag. Work happens,
My hypnotist reassures me that hypnosis therapy. Of course, Im not life happens, and suddenly the very
wont happen to me, though. anywhere near that state myself. At thought of going to the gym becomes
Hypnosis is nothing more than least not yet. Instead, my mind keeps a grim existential wrestling match.
a deep state of relaxation with an drifting, first to Roger Clemens, I know several people who relied
acute focus, says Alexandra Janelli, then to the smell of the office, which on hypnosis to quit smoking. And
a hypnotherapist who owns and reminds me of a bit of lavender, a bit many athletes have turned to it
operates Theta Spring Hypnosis in of sage, a general earthiness. Tiger Woods, for one to improve
G E T T Y I M AG E S . T H I S PAG F E : G E T T Y I M AG E S
New York City. She assures me that, When my mind veers too far, I their game. But when I heard
rather than some sort of trance, the try to reel it back in and focus on actress Olivia Munn say that hyp-
hypnotic state is actually more of an Janellis crisp yet soft voice. Shes nosis was the sole reason she hit the
intense form of focus. Its when you guiding me through a series of gym, I was sold.
stop actively listening and you just relaxation techniques, the first of Back in the Barcalounger, Janelli
hear, she says. which involves visualizing a physical takes me through two swings
Its in that state that you become location, one where I can feel calm around the hypnotic bend. The first
more susceptible to suggestion and happy. I choose a cliff overlook- is a longer induction exercise, one
that is, more capable of behaviour ing the Mediterranean in southern meant to establish a behavioural
outside your normal comfort zone. France on a perfect summer day. shift through relaxation and positive
Which is actually the whole point of She then tells me to concentrate on reinforcementessentially, to couple

a relaxed and happy state with the
HOW TO
HYPNOTIZE YOURSELF IN 7 EASY STEPS
act of going to the gym. To do this,
she speaks words of positive affirma-
tion. Push through all your anxi-
Want to really change your habits? Well, its as simple as managing your anxiety
ety. What youre afraid of is totally
and calming your mind. Here, courtesy of Comfort Talk CEO Elvira Lang, M.D., is
achievable. You will be successful.
an easy self-hypnosis technique that will help you do just that:
You look forward to the fitness you
will get from working out.
1) Whenever you feel your anxiety rise,
This is meant to replace those the urge to smokeor any behaviour
thick waves of existential dread with youd like to counteract or do more of
eagerness and hopeful anticipation. (such as hitting the gym)sit down,
Or, if youre trying to quit smok- pick a spot in front of you at eye level,
ing, its the reversereplacing the and focus on it.
positive emotion, the addiction, with 2) While keeping your eyes focused on
that spot, take a gentle breath in. Feel
some existential dread. All told, its
yourself grow tall as the air streams
a remarkably simple process. Isolate gently into your lungs. Hold your breath
the issue, focus on relaxation, attach for a moment and then relax, breathing
positive or negative feelings to the out all your tension with it.
issue, and then youre out. 3) With your next breath in, gently
The second induction is merely push your feet against the floor, tensing 6) Now engage in any pleasant
an abbreviated version of the first. your ankles, calves, and thighs. Become scenario that comes to minda
tall in your chair, hold your breath, and wonderful place, a beautiful day,
breathe out, focusing your eyes on or just an imagined pleasant sense
the spot. of floating somewhere safe and
4) Now tense your entire body. Hold comfortable. Enjoy it with all your
your breath for a moment and then senses and bring to mind your goal.
THATS HOW breathe out, releasing all the tension
along with your breath.
Think about the positive emotion that
will come from achieving it.
I CAN TELL 5) Keep focusing on your spot as you 7) You can then quickly come out of
YOURE IN A breathe, taking in strength and clarity
with each breath in and releasing
this eyes-open self-hypnosis simply by
blinking your eyes. If you wish, you can
HYPNOTIC tension with each breath out. You always re-enter it quickly by performing
STATE, may feel yourself swaying a little
and sense your focus shifting.
the breathing steps listed above while
focusing on your preferred spot.
SHE SAYS.
YOUR EYES
START PING-
PONGING
BACK AND an afternoon. Of course, the ques- Its the oldest Western conception
FORTH. tion afterward is, Has my brain been

hacked? Am I now a fitness-seeking
of psychotherapy, says David Spie-
gel, the associate chair of psychiatry
machine? Honestly, I have no idea. at Stanford University and one of
Other than feeling a bit looser than the leading experts on hypnosis. The
usual, I dont feel any different. Its form we know today dates back to
Janelli instructs me to close my eyes time to pack my gym bag. the late 18th century, when a Ger-
again and focus on any remaining man-born physician named Franz
H
tension in my body. She tells me to YPNOSIS AS A MEDICALLY Anton Mesmer first introduced the
melt back into the chair. Then its a sanctioned form of therapeu- idea of mesmerizing clients with
few more positive words on going tic practise has been around dim light and ethereal music.
to the gym. You want to be healthy, for more than half a century. But as psychotherapy evolved
ANDREW CUTRARO
you look forward to the shape your It was in 2002 that hynother- throughout the 19th and early 20th
body will be when you exercise. All apy was approved as a stand-alone centuries, hypnosis slowly shed its
in all its about 30 minutes of relax- therapy in the U.K. As a phenome- association with spiritualism and
ation, visualization, and positive re- non, however, hypnosis is consider- the occult and eventually became a
inforcement. Not a bad way to spend ably older. clinical tool in the arsenal of such

H Y PNOSI S
psychiatric luminaries as Sigmund

Freud and Pierre Janet. It wasnt
until the emergence, however, of
the Society for Clinical and
Experimental Hypnosis in 1949
that hypnosis gained wider clinical
acceptance.
Today, though the scientific base
for hypnosis is stronger than it ever
has been, much of its rise in popu-
larity comes from its association
with mindfulness, a vague term
meant to describe anything that
focuses your attention on the pres-
ent, a fad currently in vogue among
celebrities. At least thats Spiegels
theory for the resurgence, anyway.
Of course, while much of that
mindfulness is centred on medita-
tionwhich is designed to, as Janelli
describes it, push out or clear your
mind of mental clutterhypnosis
is designed to bring in or process
information in a way that organizes
and positively utilizes that clutter.
Advances in neuroscience have also
helped legitimize the practice. Were
using techniques, like functional
MRI, that make a huge difference in
our ability to put people in different
states and see whats happening in
their brain, says Spiegel. However,
as Peter Halligan, Ph.D., and David
Oakley, Ph.D., two U.K.-based neu-
roscientists, write in Hypnosis and
Cognitive Neuroscience: Bridging the
Gap, From a cognitive neuroscience
perspective, relatively little is known
about the underlying processes
involved in the hypnotic state itself.
What we do know, says Spiegel, is event, at which the football captain things like eyes rolling up into heads
that it involves a heightened degree ends up twirling like a ballerina. De- or muscle catalepsy, an occurrence
of focus brought about when two spite his objections to such displays, in which the muscles become rigid.
parts of your brain are working Spiegel says, the hypnotism is real. Janelli calls these people somnam-
together. In other words, look at a The trick, he explains, is in finding bulists, which essentially means
persons brain on an fMRI during people in the audience who are highly sleepwalkers. Though only about
hypnosis and those two regions will hypnotizable. During any stage 15% of the population is thought to
P E R B E R NA L ; G E T T Y I M AG E S
be lit up like Times Square. show, youll see the hypnotist bring be so highly hypnotizable, everyone
In this state, your brain becomes up 20 or so audience members. The is, to some degree, hypnotizable, says
more malleable, and you become hypnotist will then whittle the num- Richard Barker, who largely uses his
more open to suggestion. The most ber down to one or two by perform- own stage act as a marketing tool
obvious example of this can be seen ing quick induction routines, essen- for his clinical practice. You cant be
in hypnotism stage showseven the tially a sped-up version of Janellis made to cluck like a chicken, but you
kind you might find at a high school relaxation techniques, then look for will achieve a heightened state of

focus. If you want to work with me bia are either improved or cured. best viewed as a tool to help effect
and be receptive, then you can and So if your aversion to working out change rather than some miracle
will be hypnotized, he says. The is the result of anxietyfearing the cure that will forcefully impose it. As
only real block for hypnosis is a lack discomfort of it, or even fearing the Spiegel describes it, Hypnosis is all
of concentration. gym itself, with all its mirrors and about learning how to better manage
Part of what makes everyone hyp- judging staresits entirely possible your mind and your body. Of course,
notizable to at least some degree is that one session could fix the prob- staying the course at the gym is all
also what inspires dissension among lem. Or one session followed up by about forming good habits and keep-
researchers: differing opinions on periodic rounds of self-hypnosis. ing a positive outlookand anything
what, exactly, the hypnotic state is. Keep in mind, though, that for the that can help establish those habits
Typically, hypnosis is defined as a process to succeed, there has to be is worth a shot.
trance state brought about by an a mental investment by the patient. One recommendation if youre
induction procedure. Today, in- After all, the hypnotist only guides thinking of trying hypnosis: Dont
duction is most often a script used you toward a mental state in which
to speak someone into a hypnotic you want to change that behaviour.
stateusually a series of breathing Thats why for many patients, follow-
exercises done while focusing on a ing up with self-hypnosis is key.
mental image. Janelli also suggests framing
But more and more, researchers everything in a positive light. Avoid FOR SOME
are defining hypnosis as a sub-
jects heightened susceptibility to
what I call negative self-talk, she
says. Beating yourself up over what
PEOPLE, THE
suggestion irrespective of whether youre failing to achieve. Lang fully REALITY IS
an induction procedure was used. agrees that language is essential THAT ONE
Elvira Lang, M.D., a former associ-
ate professor of radiology at Harvard
when it comes to altering perception
and behaviour. A lot of it is just
TRIP TO THE
Medical School and the CEO of changing the wording and the ex- HYPNOTIST IS
Comfort Talk, a company that uses pectation, she says. For my session, ENOUGH TO
guidance in self-hypnotic relaxation
to aid in patient recovery, says that
Janelli has me avoid platitudes like
No pain, no gain since they allow
CHANGE
the hypnotic state can occur in all for negativityi.e., pain. Instead, THEIR
manner of situations, even by simply Im told to focus purely on the BEHAVIOUR
visiting the doctors office. Lang
points out that medical professionals
gainwhich is surprisingly effective,
at least in the moment. During the
FOREVER.
often unwittingly increase a patients session I really do feel the anxiety
pain by simply suggesting that a pro- drift away and in its place a sense of
cedure will hurt. When were in that world-conquering optimism.
zone, our brains can change our Its now a month since I went
perception of an event based purely through my hypnosis session. And let up on the homework. Because,
on suggestion. while I havent achieved a Hugh while I have no idea how long the
Not that we can be persuaded to do Jackman level of fitness, I have feel-good feelings will last, Ive
just anything, Barker explains: The noticed a measurable difference found that returning to the self-
brain does have a mechanism called in my approach to working out. hypnosis exercise about once a
the critical factor, which protects Not only am I getting to the weight week clears my mind and firmly re-
us from doing something that could room more often, but Im also establishes that positive connection.
cause harm or that goes against our feeling a greater sense of calm, both Something I can guarantee: Either
moral beliefs, like robbing a bank. before going to the gym as well as way, you wont end up clucking like
So how does all of this get you to during my workout. And while I do a chicken. Unless, of course, thats
do something like go to the gym? more often feel the urge to actually what youre going for.
For some people, one trip to the get on my bike and ride there, its not
hypnotist is enough to change their an overpowering one. It feels like an
behaviour forever. Spiegel sees a lot established habit, similar to brush-
of success in dealing with anxiety: ing my teeth. Its just something I
Half the people I see for one session do because itll feel weird if I dont.
for something like an airplane pho- Which is why hypnosis is probably

> Your 30-day, muscle-jolting, no-burnout body plan
SHORTCUTTO
STRENGTH
BY MICHAEL SIMONE /// PROGRAM BY TIM MCCOMSEY /// PHOTOGRAPHS BY PER BERNAL
more manageable bouts. monotony killer during the cold-

For example, instead of doing five weather months or when youre
sets of five reps using your five-rep searching for a training method that
How It Works max, youd split each set into four

clusters of two reps, with brief rests
will jolt your muscles for three to
four weeks.
in between.
Popularized in the 1970s by U.S. Ultimately, youll do more work, Directions
irec i
weightlifting coach Carl Miller, but it will seem easier because your For cluster sets, stick to a five-rep
clustersalso known as interset rest body will have time to catch its max. For regular sets, use weight
periodsbreak sets of strenuous, breath between clusters. that causes you to fail one to two
strength-spiking lifts into shorter, Adding them to your routine is a reps shy of the designated number.

1
Exercise 1B: TRX Row Pull

The lower you set the handles,
the harder the move will be.
D AY 1 60 min.
CLUSTER SETS FOR A SUPERSTRONG BACK

1A) TRX W PULL 1B) TRX M O D I F I E D C LU S T E R S E T 1 M O D I F I E D C LU S T E R S E T 2
Sets: 3 Reps: 10 ROW PULL 2) WEIGHTED 3) BARBELL ROW

Rest: 0 sec. Sets: 3 Reps: 10 PULLUP Sets: 5 (6 clusters of
Rest: 30 sec. Sets: 5 (4 clusters of 2 reps) Rest: 15 sec.
Set up the suspen- 2 reps) Rest: 10 sec. between clusters; 2 min.
sion trainer so that Lengthen the straps between clusters; 2 min. between sets
between sets Rep Max: 35
the handles are about and hold the handles.
Rep Max: 5
waist height. Using Lean back with arms Grasp the bar over-
an overhand grip, extended so that Attach a weighted hand at shoulder
beginning with the your body is sup- belt to your waist or width and let it hang
arms at a 90-degree ported by the trainer hold a dumbbell in front of your
angle to the body, and only your feet between your feet, thighs. Bend at the
pull the handles up are on the floor. orif you cant com- hips and lower your
toward the shoulders Brace your core plete your reps with torso until its nearly
while moving the and hold your body weightuse your parallel to the floor.
arms into a W shape, in a straight line. With body weight alone. Bend your knees a
then slowly return to palms facing your Hang from a pullup bit to take tension off
the start position. feet, row your bar with hands just your hamstrings.
body up. outside shoulder Squeeze your shoul-
width. Pull yourself der blades together
up until your chin is and pull the bar to 2
over the bar. your belly.

C LUST E R SE T S
Exercise 5: Dumbbell
Incline Bench Row
Each week, rotate
between a 30- and
45-degree incline.
4) UNDERHAND 5) DUMBBELL 6) SEATED 7A) TRX PIKE

CABLE INCLINE CABLE ROW Sets: 3 Reps: 10
PULLDOWN BENCH ROW Sets: 3 Reps: 12 Rest: 0 sec.
Sets: 3 Reps: 8-10 Sets: 3 Reps: 10 Rest: 30 sec.
Rest: 45 sec. Rest: 45 sec.
Adjust the TRX straps
Attach a lat pulldown so your body is in a
At a cable station, Grasp a dumbbell bar to the pulley of a straight line when
grasp the bar at in each hand and seated row station. your feet are in the
shoulder width with draw your shoulder Sit on the bench or loops. Assume a
palms facing you. blades back as you floor with your feet plank position. Bend
Pull the bar to your row the weights to against the foot plate your hips and raise
upper chest. your sides. and knees slightly them high, legs
bent. Keeping your straight. Return to a
lower back flat, bend plank position.
forward at the hips
to grasp the bar and 7B) REVERSE
G R O O M I N G B Y N ATA L I E M A L C H E V
row it to your ster- CURLUP

num, squeezing your Sets: 3 Reps: 10
If you have trouble shoulder blades
Rest: 45 sec.
getting through these together in the end Lie faceup with

palms and feet flat
routines, eliminate position. Extend your
arms and feel the on the floor. Lift your
one set per exercise. stretch in your back hips up and drive
before beginning the your feet toward
next rep. the ceiling. Pause,
2 then slowly return
to start.

C LUST E R SE T S
M O D I F I E D C LU S T E R S E T 2
5) FLAT
D AY 2 60 min. 3) BARBELL KETTLEBELL
INCLINE FLYE
CHEST PRESS Sets: 3 Reps: 10
CLUSTER SETS FOR A SUPERSTRONG CHEST

Sets: 5 (6 clusters of Rest: 45 sec.
2 reps) Rest: 15 sec.
between clusters; 2 min. Lie back on a flat
between sets bench with a kettle-
Rep Max: 3-5
bell in each hand.
Set an adjustable Keep a slight bend in
bench to a 30- to your elbows and
1A) TRX PUSHUP
Sets: 3 Reps: 10 45-degree angle. spread your arms
Rest: 0 sec. Grasp the bar just wide, lowering the
outside shoulder weights until theyre
Get into pushup posi-
width, arch your even with your chest.
tion, with your feet in
back, and pull it off Flex your pecs and
the TRX cradles, and
the rack. Lower the lift the weights back
lower your body until
bar to the upper part to the start position.
your chest is a cou-
of your chest and
ple of centimetres
above the floor.
then drive your feet 6) CABLE
into the floor as you CHEST PRESS
Return to the start Sets: 3 Reps: 10
press it back up.
position, keeping Rest: 45 sec.
your abs braced and 4) PUSHUP Attach single-grip
your body in a Sets: 3 Reps: 8-10 handles to the top
straight line. Rest: 45 sec.
pulleys of two facing
With hands shoulder- cable stations.
1B) TRX FLYE
Sets: 3 Reps: 10 width apart and your Stagger your feet for
Rest: 30 sec. body braced, lower balance and press
yourself until your the handles from
Lengthen the straps
chest is two centime- shoulder level.
to a point at which
tres above the floor,
you would do push-
then explode up.
ups. Grasp the han-
dles and get into
pushup position, with 2
hands under your
shoulders. Your body
should be straight
and your core
braced. Bring your
arms out to your
sides as if you were
giving someone a 1
bear hug. Lower your Exercise 5: Flat
body until you feel a Kettlebell Flye
stretch in your chest, If this variation
then bring your arms proves too difficult,
together again. switch to dumbbells.
M O D I F I E D C LU S T E R S E T 1
2) BARBELL FLAT 7A) TRX

CHEST PRESS OBLIQUE SWING
Sets: 5 (4 clusters of Sets: 3 Reps: 10
2 reps) Rest: 10 sec. Rest: 0 sec.
between clusters; 2 min.
between sets From the pushup
Rep Max: 5 position with your
Grasp the bar just feet locked in the
outside shoulder handles, tuck your
width and slightly knees up and to the
arch your back. Pull side; return and
the bar out of the repeat on the other
rack and lower it side.
to your chest,
tucking your elbows 7B) BICYCLE
about 45 degrees to Sets: 3 Reps: 10
Rest: 45 sec.
your sides. When the
bar touches your From the floor, pedal
Exercise 7B: Bicycle slowly. Alternate
body, drive your feet Take it easy on your
hard into the floor spinedont pull your
between pulling your
and press the bar head and neck forward. left and right knee to
back up. your opposite elbow.

4) BARBELL
D AY 3 60 min. SUMO SQUAT
Sets: 4 Reps: 5-8
Rest: 60 sec.
CLUSTER SETS FOR SUPERSTRONG LEGS Set up in a squat rack

or cage. Grasp the bar
as far apart as you can
while its still comfort-
able and step under it.
1A) TRX SQUAT Squeeze your shoulder
Sets: 3 Reps: 10 blades together and
Rest: 0 sec. nudge the bar out of
Grasp the handles of the rack. Stand with
a suspension trainer feet outside shoulder
at chest level. Lower width and turn your
your hips down and toes out 45 degrees.
back. Drive through As you squat down,
your heels as you push your knees out,
extend your hips and then drive your heels
stand upright. into the floor as you
Squeeze your glutes 1 come up.
at the top. Exercise 1B: TRX 5) SINGLE-LEG
Hamstring Roll-in: Do not
ROMANIAN
1B) TRX push off with your palms.
DEADLIFT
HAMSTRING Sets: 3 Reps: 8-10
ROLL-IN Rest: 45 sec.
Sets: 3 Reps: 10
Rest: 30 sec. Hold a dumbbell in one
hand and stand on the
Lengthen both han-
opposite leg. Bend your
dles to about or just
hips back and lower
below knee height.
your torso until you
Lie on your back, and
feel your lower back is
place the heels of
about to lose its arch.
your feet in the foot
Squeeze your glutes
cradles with legs
and extend your hips
straight. Bridge your
to come up.
hips up so your body
forms a straight line, 6) BARBELL
then bend your BRIDGE
knees, curling your Sets: 3 Reps: 8-10
heels toward your Rest: 45 sec.
butt. The closer you Lie on your back on the
place your hands to floor with legs extended.
your sides, the more 2
Roll the bar up your
support youll get. thighs until it sits on
your lap. (You may
M O D I F I E D C LU S T E R S E T 1 M O D I F I E D C LU S T E R S E T 2 want to place a towel
Exercise 3:
Barbell 2) BARBELL 3) BARBELL on your hips for com-
Romanian FRONT SQUAT ROMANIAN fort.) Brace your abs
Deadlift Sets: 5 (4 clusters of DEADLIFT and drive your heels
Find barbells 2 reps) Rest: 10 sec. Sets: 5 (6 clusters of
between clusters; 2 min.
into the floor to extend
uncomfortable? 2 reps) Rest: 15 sec.
Use a hex bar or between sets between clusters; 2 min. your hips, raising them
kettlebells. Rep Max: 5 between sets until theyre in line with
Grasp the bar with a
Rep Max: 3-5 your torso. Use the
shoulder-width grip Hold a barbell with a same weight as you
and your elbows par- shoulder-width grip did for the sumo squat.
allel to the floor. Take and stand with feet Simply slide your body
the bar out of the at hip width. Bend under the bar after
rack and let it rest on your hips back as far youve rested and begin
your fingertips. Step as you can. Let your the glute bridges.
back and set your knees bend as
needed while you
7) SUPERMAN
feet at shoulder width Sets: 3 Reps: 10
with toes turned out lower the bar along Rest: 30 sec.
slightly. Squat as low your shins until you
feel a stretch in your Lie flat on your stomach
as you can without
hamstrings. Keep with arms extended in
losing the arch in your
your lower back front of you. Slowly lift
lower back. Drive your
arched throughout. your legs and arms in
heels into the floor
the air as high as pos-
and return to the top.
sible, then return.

RAGE
MACHINES > Isolate your muscles and create
more tension by mixing machines
into your training plan B Y G R E G M E R R I T T

BE A
MACHINE
Loading up a
machine, like
the Hammer
Strength press
shown here,
will allow you
to push yourself
safely without
risking dropping
the weight.

R AG E W I T H T H E M AC H I N E S
PEC-DECK FLYE u
When using the pec deck, be
sure to play around with hand
positioninglike moving them
higher up the machineto find
what position allows you to
better contract your muscles
and is easiest on your joints.
OPENER SPREAD: PER BERNAL. THIS
JUST AS
S A CHAIN SAW IS not denigrating free weights. If With that said, the benefits of
more efficient
fficient than an axe, some you want to build some serious machines are fairly obvious. For
SPREAD: DUSTIN SNIPES;
exercisess performed with cables strength, then barbell- and one, cables put tension on your
and pulleys
eys have clear advantages dumbbell-based compound muscle throughout the entire
JASON ELLIS
over their
ir barbell and dumbbell movements are a must for exercise, as opposed to just the
counterparts,
rparts, depending on what recruiting more muscle and teach- top or bottom of the movement.
your goal is. To be clear, were ing them to work synergistically. They also allow you to have more

TIP SHEET
Typically, you should include both
machine and free-weight exercises
in your routine.
You can strategically pair machine
and free-weight lifts. For example,
superset dumbbell flyes and cable
crossovers or do only the bottom
half-reps of preacher curls and the
top half-reps of machine curls.
If you do an all-machine workout,
include plate-loaded machines that
mimic free weights by allowing a
greater range of motion for your
joints, such as those in the Hammer
Strength line.
BASICS
Machines with weight stacks
distribute stress from start to finish.
Also, machines may have safety
benefits over free weights. This is
especially useful when going heavy
while training without a spotter.
On the other hand, nonmachine
exercises provide a freer range of
motion, and the need to balance the
weight may stimulate more growth.
MACHINE WORKOUT
E X ERC IS E SETS REPS
Smith Machine 4 8-10

Incline Press
Hammer Strength 4 8-10

Bench Press
TRICEPS PUSHDOWN p Machine Flye 4 10-12

Rotating the ends of the ropes handle will further Incline Cable 3 10-12
enhance the contraction by allowing you to flex Crossover
your muscle harder.
control over the load so you can wantand canwithout the need larger joints, like in the shoulder,
more easily adjust the weight for a spotter. elbow, and knee, may want to
midset, making it easier to take One negative, however, is that stick with more joint-friendly
your muscle to true failure or to machines do lock your joints into free-weight exercises. However, if
perform dropsets. And last but place. While this isnt a problem youre able (and game), give this
not least, machines are safe. They for everyoneespecially younger all-machine workout a go for a
allow you to lift as heavy as you guyslifters with injuries in serious pump.

R AG E W I T H T H E M AC H I N E S
D US T IN SNIPES; PAV EL Y T HJA LL; D US T IN SNIPES
LAT PULLDOWN p
Maintain a slight arch in
your back when performing
lat pulldowns and be sure to
lead with your elbows when
pulling the weight down to
just below your chin.

SMITH MACHINE
INCLINE PRESS q
Load it up, man! The Smith Machine is
safer than the traditional bench press,
as it allows you to self-spot.
Sub in these machine-

based exercises the next
time youre in the gym
PEC-DECK FLYE
A pec-deck flyes resistance comes
from a weight stackwhich means
that youre fighting gravity during its
riseso theres tension throughout
the movement.
LAT PULLDOWN
A pulldown has three distinct
advantages over a pullup. First, it
allows you to calibrate the resistance
more preciselyif you cant do 10
pullups, you can select a weight that
lets you get 10 reps. Second, its
easier to change where you feel the
exercise, depending on grip and handle
attachments, like a V-bar handle, or
using a very wide grip. Finally, youre
able to focus more on contractions.
Few people can repeatedly pause and
flex in the up position of an unassisted
pullup, but everyone can find a weight
that lets them do so in the down
position of a pulldown.
MACHINE CRUNCH
A body-weight crunch is a movement
with a short range of motion, where
virtually all the tension is at the
contraction. While a good crunch
machine wont lengthen the range of
motion, it will distribute the stress
equally from start to finish.
MACHINE CURL
During the top halves of reps, the
tension is reducedin fact, the weight
is moving down at the very top of the
movement, eliminating all tension
from the biceps. One way to counter
this is to use chains or bands, thus
increasing resistance throughout
reps. Or you can load up the weight
and perform negatives. Use a little
body English to get the weight up and
then slowly lower it down to a count
of five Mississippi.
TRICEPS CABLE
EXTENSION
As with preacher curls, the tension
reduces at the top of the movement.
CABLE p Just before contractions, the weight
CROSSOVER is travelling nearly parallel to the floor,
and this is true whether youre lying,
Cables keep tension on seated, or standing. However, by
your muscles throughout doing these with a cable, youre
the movement,which is fighting the gravitational pull of the
great when youre trying weight stack, even at the end.
to grow stubborn muscles Pushdowns allow you to flex your tris
like the pecs. against tension at contractions.

INCLINE
DUMBBELL
PRESS
Get a full stretch at
the bottom of the move
and then squeeze your
pecs and hold for a
second at the top.

> Boost your size and strengthand burn more
fatby slashing your rest periods between sets.
NO REST FOR
THE
WICKED
T
HERE ARE MANY FACTORS TO CONSIDER WHEN
designing the perfect programmesets and reps, exercise order, and
weights are all important. But whens the last time you paid attention
to your rest time? Typically speaking, we dont give too much thought
to the downtime during gym work. Taking a minute or two to recover
before knocking out your next set of biceps curls or back squats is standard,
and it normally works, so if its not broke, dont fix it, right? Wrong. Its time
to rethink this strategy. Because, by playing with your rest timesspecifi-
cally, making them shorteryou can improve the results of your training in
terms of size, strength, and fat burning without having to alter any other
part of your programme. It doesnt get more hassle-free than that.

NO R E ST FOR T H E W IC K E D
On the one hand, longer rest periods periods also trains the muscles to two minutes between sets, and each
equal more recovery time for recover more quickly between sets, week youll shave off 15 seconds until
fatigued muscles, which allows you which results in greater strength and youre down to just 30 seconds of
to complete more reps on successive endurance. This ability to do more rest in Weeks 7 and 8. This will lead
sets. The more reps you can do with work in less time also triggers to more muscle, more endurance,
a given weight, the stronger youll changes in the muscle that encour- more strength, and less fatall while
become and the more muscle growth age growth. Fat burning is enhanced, shortening your training time.
youll stimulate. In fact, one study tooyet another benefit of shortened In addition to changing rest
comparing a 2-minute rest period rest periods. periods, this programme delivers
between sets with a one-minute These findings are precisely why variety in every workout. Each
period reported that novice lifters M&F created the Time Out pro- exercise performed for a muscle
using the longer rest periods for 10 gramme below. Youll start off resting group uses a different rep range;
weeks increased their biceps size by
12%, while the shorter-resting group
had only a 5% increase. However,
novice lifters muscles respond much
differently to training than do those TIME OUT WORKOUTS DIRECTIONS: Do for Weeks 1, 3, 5, 7
of the more experienced, so while
this study may hold water for RUNNING OUT OF TIME: The rest
newbies, its not as pertinent to periods between sets for each week
of the Time Out programme look like this:
seasoned gym rats.
When it comes to muscle hyper- WEEK REST PERIODS BETWEEN SETS
trophy and strength gains, other WEEK 1 2:00
factors come into play, such as the
WEEK 2 1:45
biochemical changes in muscle that
are triggered by fatigue. Such fatigue WEEK 3 1:30
can lead to higher growth hormone WEEK 4 1:15
and insulin-like growth factor-1
WEEK 5 1:00
(IGF-1) levels, which can encourage
better gains in muscle size. One WEEK 6 0:45
study of trained male lifters in Brazil WEEK 7 0:30
had one group training for eight
WEEK 8 0:30
weeks using an eight- to 10-rep
range with a two-minute rest period WO R KO U T 1
between sets. Another group started
out using a two-minute rest, then C H E S T, B I C E P S , A B S
reduced it by 15 seconds each week
EXERCISE SETS REPS
until they were down to 30 seconds
between sets in the eighth week. BENCH PRESS 4 68
Researchers found that those INCLINE DUMBBELL PRESS 4 810
dropping their rest times each week
INCLINE DUMBBELL FLYE 3 1215
increased their arm size by 21% and
leg size by 28%, while the group CABLE CROSSOVER 3 1520
keeping rest constant at two minutes BARBELL CURL 3 68
increased by only 14% and 19%,
respectively. These results are mainly INCLINE DUMBBELL CURL 3 810
due to the fact that, as rest periods LYING CABLE 3 1215
T H I S S P R E A D : E D GA R A RT I GA
decrease, chemical stress increases. CONCENTRATION CURL

BARBELL SHOULDER
OPENER: DUSTIN SNIPES.
That chemical stress activates DUMBBELL HAMMER CURL 3 1520 PRESS p

biochemical pathways that signal
ROPE CRUNCH 3 810 With a barbell resting across your upper
muscle growth, such as higher chest, tense your abs and forcefully
IGF-1 production, especially within HANGING LEG RAISE 3 1215* drive it overhead. Keep your elbows
muscle cells. OBLIQUE CRUNCH 3 1520
1520* tucked in and push your head through
The gradual reduction in rest at the top of the movement.
* Or as many as you can do.

youll start with low reps and go up with higher reps using lighter Day 1, because biceps wont be
from there, which will bring you weight (12 to 15 and 15 to 20 reps affected much by your chest workout,
better gains in size, strength, and on the third and fourth exercises, theyll be relatively fresh when you
endurance, not to mention enhanced respectively). train them; same goes for triceps on
fat loss. Most muscle groups start off The programme uses a four-day Day 4. With longer rest periods, this
with a multijoint exercise or two, split in which opposing muscle may not be as much of an issue. But
done with heavier weight and low groups are paired. For example, once you get down to 30 to 45
reps (six to eight for the first exercise, youll train chest and biceps together seconds between sets, the intensity of
eight to 10 for the second) to place in Workout 1 and back and triceps in your workouts will be such that youll
more overload on the target muscles Workout 4. This will ensure that want to give every muscle group
before you get too fatigued. Then smaller muscle groups dont get too ample opportunity to recover and
youll switch to single-joint moves, fatigued early in the workout. On reap the benefits of the programme.
WO R KO U T 2
L E G S , C A LV E S
EXERCISE SETS REPS
SQUAT 3 68
LEG PRESS 3 810
LUNGE 3 1215
LEG EXTENSION 3 1520
ROMANIAN DEADLIFT 3 1215
LEG CURL 3 1520
STANDING CALF RAISE 4 1215
SEATED CALF RAISE 4 1520
WO R KO U T 3
SHOULDERS, TRAPS, ABS

EXERCISE SETS REPS
BARBELL SHOULDER PRESS 4 68

SMITH MACHINE 4 810
UPRIGHT ROW
DUMBBELL LATERAL RAISE 3 1215
CABLE REAR-DELT FLYE 3 1520
BARBELL SHRUG 3 68
BARBELL BEHIND-THE- 3 810
BACK SHRUG
SMITH MACHINE CRUNCH 3 810
PLANK 3 6090 SEC.
REVERSE CRUNCH 3 1520*
1520

TIME OUT WORKOUTS DIRECTIONS: Do for Weeks 1, 3, 5, 7

WIDE-GRIP
PULLDOWN q
Set up in a lat pulldown machine and
grip the bar with a very wide grip.
Squeeze your shoulder blades together
and pull the bar to your chin, leading
with your elbow.
WO R KO U T 4
BACK, TRICEPS, CALVES

EXERCISE SETS REPS
DUMBBELL BENTOVER ROW 4 68

WIDE-GRIP PULLDOWN 4 810
STANDING PULLDOWN 3 1215
DUMBBELL STRAIGHT-ARM 3 1520
PULLBACK
P E R B E R N A L ; S T O C K S Y; P E R B E R N A L
TRICEPS PRESSDOWN 3 1215

DUMBBELL OVERHEAD 3 1520
t ROMANIAN DEADLIFT HANGING LEG RAISE p TRICEPS EXTENSION
Grip a barbell with a shoulder-width grip Grab a pullup bar with a wide grip and CLOSE-GRIP BENCH PRESS 3 68
and your feet close together. Hinge at allow your feet to hang fully extended.
your hips and lower the bar until its a Tense your core and raise up your legs, DIP 3 810
few centimetres below your knees and fully extended, until your body makes an SEATED CALF RAISE 3 1215
you feel a stretch in your hamstrings. L shape. Lower them slowly and with
control. Thats 1 rep. LEG-PRESS CALF RAISE 3 1520

TIME OUT WORKOUTS DIRECTIONS: Do for Weeks 2, 4, 6, 8
BARBELL CURL q INVERTED ROW u

Curl a loaded barbell upward, allowing Typically, we tell you to set the bar low
your elbows to travel forward. At the to target your midback. However,
top of the movement, squeeze your moving the bar up a few notches in the
biceps as hard as you can and hold for power rack will better target your traps
1 second before slowly lowering the and rear delts. You dont have to do it
weight back to the starting point. this way, but its a worthwhile variation.
FROM LEFT: DUSTIN SNIPES; PER BERNAL (3)

WO R KO U T 1 WO R KO U T 2
C H E S T, B I C E P S , A B S L E G S , C A LV E S
EXERCISE SETS REPS EXERCISE SETS REPS
BENCH PRESS 4 68 SQUAT 3 68

INCLINE DUMBBELL PRESS 4 810 LEG PRESS 3 810
LOW-PULLEY CABLE 3 1215 LUNGE 3 1215
CROSSOVER
LEG EXTENSION 3 1520
DECLINE FLYE 3 1520
ROMANIAN DEADLIFT 3 1215
BARBELL CURL 3 68
LEG CURL 3 1520
INCLINE DUMBBELL CURL 3 810
STANDING CALF RAISE 4 1215
PREACHER CURL 3 1215
ROPE-CABLE HAMMER CURL 3 1520
WO R KO U T 3
ROPE CRUNCH 3 810
HANGING LEG RAISE 3 1215* SHOULDERS, TRAPS, ABS
OBLIQUE CRUNCH 3 1520
1520* EXERCISE SETS REPS

BARBELL SHOULDER PRESS 4 68
SMITH MACHINE 4 810
BARBELL SHRUG q UPRIGHT ROW
Pick up a barbell with a grip thats
slightly wider than shoulder width. CABLE LATERAL RAISE 3 1215
Shrug your shoulders toward your ears DUMBBELL BENTOVER 3 1520
and pause at the apex of the move for LATERAL RAISE
1 to 2 seconds.
BARBELL SHRUG 3 68
DUMBBELL SHRUG 3 810
SMITH MACHINE CRUNCH 3 810
PLANK 3 6090 SEC.
REVERSE CRUNCH 3 1520*
1520
WO R KO U T 4
BACK, TRICEPS, CALVES

EXERCISE SETS REPS
DUMBBELL BENTOVER ROW 4 68

WIDE-GRIP PULLDOWN 4 810
INVERTED ROW 3 1215
STRAIGHT-ARM PULLDOWN 3 1520
INCLINE DUMBBELL KICKBACK 3 1215
CABLE OVERHEAD TRICEPS 3 1520
EXTENSION
CLOSE-GRIP BENCH PRESS 3 68
DIP 3 810
LEG-PRESS CALF RAISE 3 1520

BANDS SETS
& REPS
The weight is lighter,
BELLS
so we compensated by
varying the rep ranges
to target all of your muscle
fibre types and added
supersets to keep
your metabolic
rate soaring.
> Use resistance bands and

dumbbells to reboot your
CNS, give your joints a break,
and boost stability.
BY ANDREW GUTMAN // WORKOUT BY DON SALADINO
CONSISTENTLY LIFTING HEAVY WEIGHT

to get big and strong can leave your muscles
and joints desperate for a break. It can also
overload your central nervous system (CNS)
the epicentre of your bodys core functions
which leads to overtraining.
Mixing in dumbbells and bands will make
your body feel good, says celebrity trainer Don
Saladino, owner of the Drive Clubs in New York
City. Switch it up for a monthyou wont need to
overload your
system with heavy weight as much since this
workout challenges your body in a different way
by targeting your stability and balance.
Dont think the bands-and-bells routine is
hardcore enough for you? Well, consider that each
full-body workout will pack on size just as well as
your old method for two reasons: Its a new chal-
lenge thatll make your body adapt; and hitting
a muscle three days per week will recruit more
muscle over time compared with a more traditional
body-part split. (Prepare to sweat!)

DIRECTIONS
Perform each workout
DAY 1
E X E RC I S E SETS REPS
CHEST PRESS TO
CONTRA LUNGE
1A Neutral-grip 4 8 Loop a band around
once per week, with a DB Floor Press a squat rack or pole.
day of rest between Press it out with one
each session. Exercises 1B Bentover DB Row 4 10 arm, keeping your
marked with a letter 2A Single-arm 3 10-12 elbow close to your
(A and B) are to be Band Row (each) body, and then lunge,
arm) leading with the
performed as supersets, opposite leg.
with no rest in between. 2B Single-arm Band 3 10
Rest 60 seconds after Chest Press to (each
each superset and each Contra Lunge arm)
straight set. 3 Farmers Walk 5 50 m
SINGLE-ARM BAND ROW

Stand on a band with one foot
and grab the
he other end with the
same-side arm. Bend over and
then row itt until your elbow is
past your torso.
BENTOVER DB ROW
Hold a dumbbell in each
hand and bend over until
your torso is about parallel
to the floor. With your
palms facing your body,
row the weight to your
stomach, leading the move-
ment with your elbows,
and hold the contraction
for one second.

G E T B IG G E R & ST RONG E R W I T H BA N DS & B E L L S!
WALKING LUNGE DUMBBELL SINGLE-ARM CLEAN & PRESS

Hold a dumbbell in Grab a dumbbell with one hand and lift it up your body.
each hand and lunge Once it reaches your thighs, drive your hips
forward with one leg forward to clean it to shoulder level. Then press.
press
until your front thigh is
parallel with the floor.
Continually lunge until
youve reached the
rep count.
TWO
FOR ONE
Rowing dumbbells
in a pushup position
will work your core
as much as itll
hit your lats.

ZOTTMAN CURL SLOW
Curl the weight with your palms up. At the top,
turn your palms down and then lower with control. DOWN!
Face your palms back up and then repeat. When doing the
curls, lift slowly.
Rushing through
the move will
result in a loss
of tension.
DAY 2
1 Dumbbell Single 4 5 (each

Arm Clean & Press arm)
2A Dumbbell 4 10
Walking Lunge (each
leg)
2B Banded Pullup 4 10
3A Zottman Curl 3 1012
3B Band Pushdown 3 15

G E T B IG G E R & ST RONG E R W I T H BA N DS & B E L L S!
AROUND THE WORLD

Hold a dumbbell by both ends
at chest level. Rotate your
shoulders so the dumbbell
goes behind your head.
Continue the motion, slowly,
until its back at chest level.
O P E N E R S P R E A D : P AV E L Y T H J A L L . T H I S S P R E A D F R O M L E F T: P AV E L Y T H J A L L ( 2 ) ;
JOINT
SAVER
This exercise will
build big delts, but
it will also help to
strengthen the
stabilizers within
GETTY IMAGES; BETH BISCHOFF
the shoulder
joint.
Mixing in dumbbells and bands

ba
will make your body feel good.
go

DUMBBELL BAND
PULLOVER LATERAL
When lowering the
dumbbell, dont rest the
RAISE
Crissc
Crisscross a
weight on the floor. looped band
and stand
st in the
middle so you
can hold
h an end
in each
eac hand.
Raise your
arms until
theyre parallel
theyr
to the floor.
GET
TENSE
Using bands
will ensure more
tension on the muscle.
It provides resistance
for the entire
movement.
DAY 3
1 Dumbbell Squat 3 20
DUMBBELL 2A Dumbbell 3 10
SQUAT Renegade Row (each
Clean two dumbbells arm)
up to shoulder level,
with palms
alms facing 2B Around the World 3 10
each other. Keep your 3A Dumbbell Pullover 3 15
chest up and then
descend
nd into a squat. 3B Band 3 15
Lateral Raise

DEUCES
WILD
> Keep your workouts
rkouts utterly simplejust two exercises per session
in under 30 minutes, three to four days a weekand experience
thee power (and results) of advanced training economics.
BY JOE WUEBBEN /// PROGRAM BY ZACH EVEN-ESH /// PHOTOGRAPHS BY PER BERNAL
I
F YOURE THE TYPE OF GUY WHO In this case, it takes only two moves, thanks to
likes to keep it supersimple when youre at the the programming chops of renowned trainer Zach
gym and hates to waste time, good news: It Even-Esh, the founder of the Underground Strength
doesnt take a laundry list of exercises and an Gym, the head strength and conditioning coach of
hour-plus to get in a great workout and build the Rutgers University wrestling team, and the
appreciable muscle size and strength. Not when author of the best-selling book The Encyclopedia of
your programme is intelligently designed, that is. Underground Strength & Conditioning.
T WO -MOV E WOR KOU T S
TWO-MOVE SCHEDULE
The two-exercise concept is a
shining example of quality over
quantity. This is called training
economics, Even-Esh says. We
take the exercises that deliver a
E
high return of results on a short VEN-ESH OFFERS SIX says. And if youre really short
investment of time. This type of separate two-move workouts, on time or bandwidth, you can
approach will always deliver but the intent is not to do do three days per week, training
greater results. them all
them in one
all in one week,
week, let
let on Monday, Wednesday, and
Even-Esh has designed six alone on
alone on six
six consecutive
consecutive Thursday, taking off Friday,
two-move workouts. The first four days. Rather, he recom- Saturday, and Sunday.
sessions alternate between upper- mends doing four work- Weekends should be spent
body (Workouts 1 and 3) and outs per
outs per week,
week, training
training on
on in active
in active recovery
recovery with
with
lower-body (Workouts 2 and Monday, Tuesday, recreational activities or
4) training, and each of the last Thursday, and Friday. stuff with the kids.
two (Workouts 5 and 6) incorpo- This allows you to If you follow Even-Eshs
rates one upper and one lower schedule weekends recommendations, two
for a more full-body stimulus. off for family activities weeks worth of two-move
You should be able to easily bang and Wednesday off workouts could look
out each workout in under for downtime, Even-Esh like this:
30 minutes.
4 DAYS PER WEEK

The exercise menu includes
familiar meat-and-potatoes
strength movessquats, lunges,
cleans, presses, deads, pullups, WEEK 1 WEEK 2
pushups, rows, a loaded carry
DAY WORKOUT DAY WORKOUT
done with high set counts and
relatively heavy weights. Isolation MONDAY WORKOUT 1 MONDAY WORKOUT 5
moves are nonexistent, except for TUESDAY WORKOUT 2 TUESDAY WORKOUT 6
a few optional moves that can be
WEDNESDAY OFF WEDNESDAY OFF
tacked on for those who have an
extra five minutes or so to spare. THURSDAY WORKOUT 3 THURSDAY WORKOUT 1
No fat in this programme. It has FRIDAY WORKOUT 4 FRIDAY WORKOUT 2
all been trimmed.
SATURDAY AND SUNDAY OFF SATURDAY AND SUNDAY OFF
These workouts focus on getting
more work done in less time, Repeat cycle going forward, with
Even-Esh says. By working larger Workout 3 done on the next Monday.
muscle groups, youll add func- If you want to train 3 days per week, the workouts could look like this:
tional muscle, which helps you
build a body that can perform
both in the gym and in your home
3 DAYS PER WEEK
lifeplaying with the kids, doing
yard work, and having generally
WEEK 1 WEEK 2
high energy. Longer workouts and DAY WORKOUT DAY WORKOUT
GROOMING BY AMBERLEE SCHONEWEIS
more exercises are not always MONDAY WORKOUT 1 MONDAY WORKOUT 4

better. Better is better, and thats
TUESDAY OFF TUESDAY OFF
exactly what these workouts do.
In fact, these short workouts are WEDNESDAY WORKOUT 2 WEDNESDAY WORKOUT 5
often implemented for our sport THURSDAY WORKOUT 3 THURSDAY WORKOUT 6
athletes in-season and allow them
FRIDAY OFF FRIDAY OFF
to continue making gains in
overall athletic performance. SATURDAY AND SUNDAY OFF SATURDAY AND SUNDAY OFF
Repeat cycle going forward, with
Workout 1 done on the next Monday.

BARBELL
CLEAN AND
PRESS
Do a full clean
from the floor,
settle yourself in
the standing
position, then
press the barbell
overhead to full
elbow extension.
Keep your chest
facing forward
(not pointed up)
during the press.
/
REVERSE-GRIP
WARMUP BARBELL ROW
Use an underhand grip, around
DIRECTIONS: Start every shoulder width, and lead with
workout with the following the elbows to pull the bar up to
circuit-based primer. your navel. Maintain a slight arch
in your lower back and soft
10 REPS EACH OF:
knees throughout.
JUMPING JACKS
ALTERNATING FORWARD LUNGES
BAND PULL-APARTS
HANGING KNEE RAISES
BODY-WEIGHT SQUATS
WORKOUT 1
UPPER-BODY PUSH +
UPPER-BODY PULL
EXERCISE SETS REPS
FEET-ELEVATED 5 10, 8, 6, 4, 2
PUSHUP
SUPERSET WITH
INVERTED ROW 5 10, 8, 6, 4, 2
(OPTIONAL ADD-ON)
SQUAT JUMP 5 10, 8, 6, 4, 2
WORKOUT 2
LEGS + CORE
EXERCISE SETS REPS
DUMBBELL 4 50 METRES
FARMERS WALK
SUPERSET WITH
BULGARIAN SPLIT 4 10 PER SIDE
SQUAT (BODY WEIGHT)
WITH 3-SECOND
ECCENTRIC
WORKOUT 3 t DIVE BOMBER

PUSHUP
UPPER-BODY PUSH + Start in a pushup position. Lift your
UPPER-BODY PULL butt up to a Downward Dog; dive
your head down toward the floor;
EXERCISE SETS REPS drop the rest of your body down to just
DIVE BOMBER 5 30 SECONDS centimetres off the floor (the bottom of
PUSHUP a pushup); then extend your lower back
SUPERSET WITH and hips to finish with your chest facing
PULLUP 5 90% OF MAX*
MAX
forward and looking up at the ceiling.
*In other words, 1 to 2 reps short of fail Reverse the motion to return to the
ure; also, switch hand positions every set. start position.

WORKOUT 4
LEGS + CORE
EXERCISE SETS REPS
BARBELL CLEAN 9 2, 4, 6, 8, 10,

AND PRESS 8, 6, 4, 2*
2
WALKING LUNGE 1 100 TOTAL
(BODY WEIGHT) (50 PER SIDE)
*Use the same weight on every set; rest
30 seconds between sets.
WORKOUT 5
LEGS + UPPER-
BODY PUSH
EXERCISE SETS REPS
PAUSE BACK SQUAT 5 5

SUPERSET WITH
CLAPPING PUSHUP 5 5
(OPTIONAL ADD-ON)
SKIPPING 1 5 MINUTES *
INTERVAL
*Do 40 seconds on/20 seconds off.
WORKOUT 6
LEGS + UPPER-
BODY PULL
EXERCISE SETS REPS
SUMO DEADLIFT 5 3
SUPERSET WITH
REVERSE-GRIP 5 6
BARBELL ROW
(OPTIONAL ADD-ONS)
TRICEPS PUSHDOWN 3 33
BARBELL CURL 3 21*
*Do 7 tophalf ROM, 7 bottomhalf ROM,
7 reps full ROM.
FEET-ELEVATED
PUSHUP u
The feet can be elevated anywhere
from standard bench height (45 cm)
to a 50-to 75-cm plyo box. Maintain a
good plank through your torso and legs
and keep your elbows tucked in.

DEUCES
WILD
BULGARIAN SPLIT
SQUAT (BODY WEIGHT)
WITH 3-SECOND
ECCENTRIC u
With your rear foot up on a bench, low
box, or step, lower the back knee slowly
toward the floor, taking 3 seconds on
the negative (eccentric). Perform the
positive (concentric) portion explosively.
p DUMBBELL
FARMERS WALK
Go heavy with the dumbbells and
walk with short, choppy steps. Dont
let your knees lock out at any point
thats a recipe for injury because of the
additional load youre carrying.
t INVERTED ROW
These can be performed with a suspen-
sion trainer or rings, in a Smith machine,
or using a bar in a squat rack. Keep
your body in a rigid plank from heels to
head throughout.
PAUSE BACK SQUAT X

u
Do a barbell squat as you normally would
but pause in the bottom position for
2 seconds. Do this pause on all reps.

SKIP THE
SQUAT
If youre nursing a
lower-back injury,
there are plenty of
squat alternatives
that will strengthen
your legs.
PART 2
PAIN-FREE
PAAIN-FRREE
LEG TRAINING
> Train around lower-back injuries by
utilizing these leg-day swaps.
B Y D AV I D O T E Y, C . S . C . S .

L
AST MONTH, WE
provided exercise
swaps to help you
train around (and
prevent) a bum
knee during leg
day. This month,
were following the same
formula but gearing it
toward guys with lower-
back pain. Unfortunately,
chronic lower-back pain
has been estimated to
affect 19.6% of people
between the ages of 20
and 59. Whats more, the
frequency of lower-back
pain increases and peaks
between the ages of 35 and
55. These are your prime
yearsin and out of the
gymso, if youre in that
20%, use this guide to take
advantage of them by
making gains sans the pain.

PA I N-F R E E L E G T R A I N I NG PA RT 2
Youre Doing:
Barbell Back
Squat (IMAGE PREVIOUS PAGE)
Do This Instead:
Landmine Squat
WHY: Another staple in most
strength programs, the bar-
bell squat loads the spine and
keeps it loaded throughout
the entire movement. Thats
fine for a healthy lifter, but
too many heavy squats can
wreak havoc on your spine.
The landmine squat, however,
allows you to keep the weight
in front of you, relieving spinal
stress and demanding more
from the core stabilizers and
legs. You can also add more
substantial weight to it than
a goblet squat, which is
another suitable alternative.
DO IT: Insert one end of a
barbell into a landmine attach-
ment or the corner of a wall.
Load it up and hold the end of
the barbell with both of your
hands, right below your chin.
Descend into a squat until your
thighs break parallel with the
ground, keeping your weight
on your heels. Then explode
up, keeping your chest up.
SPINE SCHOOL SPINE STUMBLES THE FIX

Your lumbar spinewhich According to Charlie Wein- First off, if you have orders
connects your midback to groff, a physical therapist at from your doctor to stay out
your hipsconsists of five Drive 495 in New York City, of the gym, then do so. That
vertebrae and is supported The three biggest opponents said, there are a lot of lower-
by six ligaments, similar to to spinal health are spinal back injuries that can be
beams in a high-rise. To avoid compression, spinal shear, rehabilitated through physical
contact between vertebrae and flexion. Spinal compres- therapy and tolerated with
and absorb shock from sion is when the disks are the right exercise selection.
everyday impact, fluid disks being pushed into each other, In fact, weight training will
are set between each of spinal shear is when one disk strengthen the muscle
them. Over time, these disks is sliding out of place, and surrounding your spine,
can experience significant flexion is the overextension which can help protect you
wear and tear and, when of your spine. Exposure to from future injury. You just
combined with abnormal these forces can lead to have to know which moves
movement, can lead to a injury. If you can minimize to avoid; otherwise, you
ton of unwanted injuries the impact of the three while risk making it worse. Use
osteoarthritis, degenerative maximizing force production, the swaps listed here to
disk issues, and fractured youve found a great alterna- maximize your leg day for
vertebrae, to name a few. tive, Weingroff says. pain-free gains.

your back fixed against a pad, you have DO IT: From the standing position, lean
a tremendous amount of weight lowering forward into the sled with both hands
onto you, which, overall, is not ideal, placed just in front of the shoulder. While
especially with an achy lower back. The maintaining this position, drive one foot
sled push allows you to stand tall, a more into the ground, slowly pushing the sled
advantageous position for the spine, forward. Continue this movement for the
while recruiting your glutes, hamstrings, appropriate distance or time.
and quads. The best part is that this
exercise is self-limitingif you cant move
the sled, it simply wont budge, so feel
free to load up those plates and test
your legs.
Youre Doing:
Leg Press
Do This Instead:
Sled Push
WHY: The leg press locks your back
into position while demanding lower-
body movement to accommodate. With
OPENER SPREAD: PER BERNAL. THIS SPRREAD FROM LEFT:
E D G A R A R T I G A ( 2 ) ; P AV E L Y T H J A L L ; P E R B E R N A L

PA I N-F R E E L E G T R A I N I NG PA RT 2
Youre Doing:
Prone Leg Curl
Do This Instead:
Valslide Leg Curl A LEG UP
With one leg off the
WHY: Lying flat on your stomach and curling the legs back is ground, balance will
a great way to isolate the hamstrings (like a preacher curl for become more of an
your lower body). That said, if you go too heavy your hips will issue. Use light
lift off the machine and your lower back will come into play to weights and
assist. This forces your lower back to curve in an unnatural perform the
way, stressing it unnecessarily. The Valslide leg curl is the move slowly.
same exact movement, but it allows you to move more freely
and naturally, using only your body weight as resistance.
DO IT: Lie on your back and
place your heels on Valslides
(valslide.com) or furniture
sliders. With your feet
shoulder-width apart,
drive your heels into
the ground and pull
back as far as possi-
CLOCKWISE FROM BOTTOM LEFT: PER BERNAL (2); DUSTIN SNIPES (2);
ble. Throughout the
movement, maintain
a strong line
between your hips,
back, and head. Once
your hamstrings are
JA M E S M I C H E L F E L D E R & T H E R E S E S O M M E R S E T H
fully contracted, slowly

descend back down into
starting position.

Youre Doing:
Barbell Deadlift
Do This Instead:
Dumbbell Single-leg
Deadlift
WHY: The barbell deadlift is one of the
best exercises you can perform to build
size and strength. Unfortunately, pulling
heavy weight from the ground maximizes
lower-back stress. The fix, though, is
simplejust lift one foot off the floor.
Alternating with one flexed leg and one
extended leg keeps your spine more
neutral. Plus, youll work the same
motion but at a fraction of the risk.
DO IT: Keeping a slightly bent knee in
the planted leg, push the hips back,
keeping a straight line between the rear
leg and spine. Descend until the hands
are just below the knee or until a
sufficient stretch is felt in the hamstring.
Return to standing position by pulling
the hip forward until fully extended.
NOVE D E C EM B E R 2 0 1 7 / MUSCLE & FITNESS 137

THE LEVEL UP SERIES:
ABS
> This brief but brutal core workout will
torch every centimetre of your midsection.
ection.
BY JOE WUEBBEN /// PHOTOGRAPHS BY EDGAR ARTIGA
I
F YOURE ONE OF
those guys who dont want to spend
ample time carving out your abs, then youve
come to the right place. The Straight Up workout
in our August 2013 issue, which focused primarily on the
lower abs, was highly effective but also somewhat time-consuming,
with 15 total sets. In the newer Level Up instalment, were giving
you a seven-set routine that touches on all major areas of the
midsectionlower abs, obliques, and upper abs, as well as the deep
inner core muscles. The meat of the workout is a triset incorporat-
ing hanging leg raises (lower abs), side planks (obliques and deep
core), and Rocky Balboastyle weighted situps on a decline bench.
Youll finish things off with an accumulated minute of L-sit holds
thats more challenging than it looks on paper. But, hey, we said
the workout would be brief, not easy.

SIDE PLANK
LEVEL UP DIFFERENCE: The basic side
plank focuses on lateral core stability through
isometric holds. You can perform the exercise
either with your downside forearm on the floor
or the arm extended. For an added challenge,
raise your free arm toward the sky.

L EV E L U P SE R I E S: A B S
TOES TO BAR DIP BAR L-SIT HOLD

LEVEL UP LEVEL UP
DIFFERENCE: All four DIFFERENCE: This
exercises in the Straight isometric hold targets
Up workout targeted the the lower abs (though
G RO OM I NG BY K R I ST E N RUG G I E RO
lower abs; this is one of youll also feel the triceps

two exercises that do the working). Maintain
same in the Level Up rou- balance by keeping your
tine. On each rep, touch hips behind your hands.
your feet to the bar at If the straight-leg version
the top, using momentum is too difficult, do it with
from the bottom of the bent knees. To make the
rep to help achieve a exercise harder, do your
longer range of motion. L-sits on the floor.

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WEIGHTED DECLINE
BENCH SITUP
LEVEL UP
STRAIGHT UP
EXERCISE SETS REPS
LEVEL UP
EXERCISE SETS REPS
DIFFERENCE: Youll be
targeting your upper abs SCORPION TAILS 4 10 TOES TO BAR 2 12
here against additional TRISET WITH
FLUTTER KICKS 4 20 SIDE PLANK 2 45 SEC.*
SEC.
resistance. But keep TRISET WITH
that resistance light, DIP BAR KNEE RAISE 3 25 WEIGHTED DECLINE 2 20
starting with a 4.5-kg BENCH SITUP
weight plate, dumbbell,
CLIFFHANGERS 4 25
DIP BAR L-SIT HOLD - 60 SEC.**
SEC.
or medicine ball before As published in the August 2013 issue of M&F.
gradually increasing in * Per side.
2.25-kg increments. ** Accumulated in as many individual sets as

necessary, resting in between holds. For example,
hold for 10 to 15 seconds, rest for 30 to 45 seconds,
hold 10 to 15 more seconds, and so on until youve
reached 60 seconds of L-sit holds.

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L A S T W O R D
BATTLE-READY
The gym isnt just a place for making muscles:
revealed a mass in my left lung.
A later biopsy confirmed the diagnosis
of cancer.
Oddly, Ive contracted lung cancer
without ever having smoked a cigarette,
It also strengthens us for life. joint, pipe, or cigar. My cancer comes
O
by way of a fairly uncommon genetic
ver my 38 years of training, Ive mutation but, fortunately, is treatable
fought many a gym battle, each via a combination of therapies. Of
one a self-imposed challenge of course, the irony isnt lost on me that I,
my own masochistic design. someone who works out regularly,
While the goal has always been abstains from alcohol and drugs, and
to improve my physique, strength, and keeps an organic, pescatarian diet,
health, the results dont bring nearly should contract cancer. Yet had I
the joy of the workouts themselves. I known at 13 that I would be diagnosed
get deep satisfaction from nose-to-the- with cancer at 51, I still would have
grindstone training that I dont experi- lived my life exactly as I have.
ence from anything else. Equally For me, working out, eating right, and
satisfying has been the blossoming of taking care of my body are rewarding
my mind-muscle connection, which at activities in their own right, regardless
times has been an almost spiritual of end results. Living a healthy, fit
experience. lifestyle has brought me more joy
Since childhood Ive been compelled than indulging in vices
by the idea that we possess ever could, and I will
massive untapped reserves of continue living this
physical strength, and that way for many
by awakening equally years to come.
dormant mental muscle, I will be a cancer
we can achieve amazing survivor, like so
things. Over time I many millions
trained myself to lift who have earned
increasingly that title before
heavier weights me, including my
by way of mental, mother, relatives,
more so than and friends, and I
physical, exer- look forward to
cise. supporting others
Id like to think down the road, just as
that the lifetime I am being supported
Ive spent honing now.
strength, both A life devoted to the
physical and mental, has gym may not have prevent-
primed me for a new challenge ed me from getting cancer, but
Im about to face. On Sept. 22, its put me in a good position to
I was diagnosed with non-small fight it, and just as with a tough
cell lung cancer. I had been workout, I may be left a little
feeling unwell for nearly two tired and worn, but a lot better
months prior, but chalked it off for having survived it.
up to a walk-in clinics casual
diagnosis of walking pneumo-
nia. Weeks later, unconvinced
PER BERNAL
of the diagnosis, I checked Sincerely,

myself into an emergency Shawn Perine
Vice President and Editorial Director,
room, where a CAT scan Muscle & Fitness
DO NL O A D
WL EDITION OF M&F
DIGITA
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Muscle Fitness UK - December - 2017

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THE SECRET TO MAX

IN 8 WEEKS! 9 770955 138134

cnpprofessional.co.uk OicialCNP @oicialCNP @cnpprofessional

EDITOR IN CHIEF EVP/GROUP PUBLISHING DIRECTOR

WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

CIRCULATION CIRCULATION DIRECTOR Patrick Napier, e-mail: pnapier@weideruk.com

PRINTED IN POLAND BY Quad/Graphics Tel: 0048 22 33 67 093

Founder and Chairman Emeritus JOE WEIDER (19202013)

DECEMBER 2017 / MUSCLE & FITNESS 7

Yes, his legs are strong. Like,

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dont put on 11 kilos of muscle in a

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makes winning a Super Bowl very

SLOW DOWN YOUR CARBS

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DECEMBER 2017 / MUSCLE & FITNESS 11

INCLINE ONE-ARM BODY-WEIGHT

BUILD A KILLER COBRA BACK W E AT H E R F O R D S

3 Do not rotate your hips as

16 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Per Bernal

2. VALSLIDE BEAR CRAWL

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The behind-the-back curl

20 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Pavel Ythjall

bench press. Here, Bell outlines the strength in your

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DECEMBER 2017 / MUSCLE & FITNESS 23

1 GO BACK TO THE BASICS

FIND OUT MORE

2 LEARN FROM OTHERS

GET YOURS NOW

Photograph by Christopher Bailey

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Its the energy to train harder and longer.

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Researched Proven Ingredients

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Bang out some

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The ONLY super-concentrated

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JUST ONE MORE

WAITING FOR TEXT

CHEAT LIKE SMITH

A: Here are three

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WHAT MAKES PRO

Train your feet

You already work out your

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Perry Nickelston, D.C., owner of

WHAT IT DOES: WHAT IT DOES: WHAT IT DOES:

HOW TO DO IT: HOW TO DO IT: HOW TO DO IT:

DECEMBER 2017 / MUSCLE & FITNESS 39

40 MUSCLE & FITNESS / DECEMBER 2017 Photographs by Christopher Testani

DECEMBER 2017 / MUSCLE & FITNESS 41

APPLE-CURRY TUNA MELT

1 (140 g) tin albacore tuna 2. Add yogurt, mustard,

42 MUSCLE & FITNESS / DECEMBER 2017

1 sweet apple chicken