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MAY 2014

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MuscleandFitness.com
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SUBJECTS AT THE UNIVERSITY OF TAMPA GAINED
16 LBS. OF LEAN MUSCLE IN 12 WEEKS. CAN YOU?
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MUSCLETECH.COM
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MAY 2014 MAY 2014
PAGE
104
Meet Clive Standen,
who plays the ruthless
warlord Rollo Lothbrok
on Historys Vikings.
Get an exclusive look
at his unorthodox
training regimen.
FEATURES
28 COVER STORY
This months cover model,
Brian Casad, wasn t always
ripped. Find out how he went
from fat to fitand how he
trains to stay that way.
92 TORCH YOUR FAT
We give you the foolproof
training formula to burn up to
a pound of fat every week.
114 SEVEN-
MINUTE MEALS
Gourmet muscle builders
from Chef Robert Irvine.
122 PUMP UP
THE VOLUME
The high-volume approach
to huge pecs and arms.
132 DIET TRAPS
The nine worst pitfalls you
need to avoid to keep your
physique goals on track.
142 STRAIGHT
UP ABS
Old-fashioned punishment
for your six-pack.
ON THE COVER: Brian Casad
Photographed by Per Bernal
THIS PAGE: Clive Standen
Photographed by
James Michelfelder &
Therese Sommerseth
SECTIONS
39 EDGE
Hugh Jackmans X-Men: Days
of Future Past workout, the
hottest new gym gear, plus
the beautiful Arianny Celeste.
59 TRAIN
The ultimate suspension
trainer workout, triceps
training with Mike O Hearn,
plus when you need to deload.
83 EAT
The best fruits to eat
post-workout, why whole
beets need to be a part of
your diet, and a mushroom
recipe that builds muscle.
149 SUPPS
We put banned substances
under the microscope and
present our stacks and
supps of the month.
IN EVERY ISSUE
14 Arnolds Page
16 From the Chairman
18 Editors Page
22 Hot List
166 Advisory Board
168 Last Set
1 2 MUS CL E & F I T NE S S
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Manufactured in ONs
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1 4 MUS CL E & F I T NE S S MAY 2 01 4
ARNOLDS LETTER
Yours in Iron,
Arnold
Schwarzenegger
DO YOU HAVE A QUESTION FOR ARNOLD?
ASK IT ON THE MUSCLE & FITNESS FACEBOOK PAGE
FOR A CHANCE TO SEE IT ANSWERED IN PRINT HERE.
When you were
starting your movie
career, how did you
convince directors
to take a chance and
cast you?
MILES B., VIA FACEBOOK
TERMINATE
STEREOTYPES
world that I was here
to stay. It was the rst
role I played where I
got to keep my clothes
on (except for my rst
scene, where I arrive
in 1984 naked!). For
once my body was just
an accessorypart of
my character, but not
dening it. When I
did speak, I used my
Austrian accent to my
advantage: My me-
chanical voice further
reinforced the idea
that the Terminator
was a machine.
Whether your ambi-
tion is to use your body
to launch a movie ca-
reer, as I did, or simply
to give you an edge in
life, just remember that
it wont get you there
alone. Show people that
you dont just work
outyou have many
wide-ranging interests
and abilities that allow
you to play a variety
of rolesor handle di-
verse responsibilities.
Building muscle also
strengthens charac-
ter and sharpens the
mind, so use those to
your advantage as well.
Thats the route to
success.
I decided early
in my body-
building career
that the muscle I was
gaining would allow me
to play heroic charac-
ters like Hercules, just
as my idol Reg Park had
done. Unfortunately,
Hollywood didnt
under stand my plan as
clearly as I did, and it
took a lot more efort
to break out. I spent
many hours working on
my English, learning to
enunciate on camera. I
remember reciting The
ne wine grows on the
vine as a homework
assignment. Of course,
I needed to take acting
lessons and network in
Hollywood, too.
The point is, a
muscular body wasnt
enough. In fact, it was
an obstacle. Casting
directors wanted me
to play bouncers or
military gruntsnot
leading roles. I had
to show that I could
speak, act, and be
funny and charming
just like other actors.
I knew that muscles
would get me noticed
in Hollywood, but to
be the box-ofce at-
traction I envisioned,
I had to have the total
package.
Conan the Barbarian
was my rst hit action
lm, but I think The
Terminator showed the
How to turn muscles into movie
stardomor life success.
M
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FROM THE
CHAIRMAN
1 6 MUS CL E & F I T NE S S MAY 2 01 4
WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
FOUNDER AND CHAIRMAN EMERITUS
Joe Weider (19202013)
EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey
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EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/
CHIEF INFORMATION OFFICER David Thompson
SENIOR VICE PRESIDENT, OPERATIONS Rob M. ONeill
GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein
EVP/GROUP PUBLISHING DIRECTOR
Chris Scardino
EDITOR-IN-CHIEF
Shawn Perine
INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP
MANAGING DIR., WEIDER PUB. LTD. (EUROPE) Martin Cheifetz
(UK) 44-142-350-4516; fax: 44-142-356-1469; e-mail: mcheifetz@weideruk.com
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PRODUCTION MANAGER Kevin Fagan
DISTRIBUTION SERVICE MANAGER Marc Melcher
PRINTED IN USA We assume no responsibility for returning unsolicited material, including but not limited to
photographs, artwork, manuscripts, and letters.
The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualied
health care practitioner.
EDITORIAL
EXECUTIVE EDITOR Arnold Schwarzenegger
MANAGING EDITOR, ENTHUSIAST
GROUP/BOOKS Brian Good
GROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S.
SENIOR EDITORS Matt Tuthill, C.S.C.S.,
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MUSCLEANDFITNESS.COM
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CONTRIBUTORS
Per Bernal; Steve Boyle; Nick Ferrari; Kevin Horton;
Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Tim
Mantoani; Greg Merritt; Myatt Murphy; Michael
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Ph.D.; Matthew Solan; Marie Spano, R.D.; Steve
Stiefel; James & Therese; Gregg Wangard
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VP DIGITAL SALES, CORPORATE Craig Pavia
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David J. Pecker
Chairman, President, and Chief
Executive Officer of American Media, Inc.
I DONT HAVE TO tell any of
my fellow East Coasters that
its been a long, cold winter
the kind that turned our
morning routines of hitting
the gym into a grind. While
Im condent that Muscle &
Fitness readers, dedicated as
they are, thumbed their noses
at Old Man Winter and got the
job done, Im sure I speak for
all of us in saying that spring
couldnt come soon enough.
Spring is a time of renewal
and transformation. We see it
all around us: Bare branches
are sprouting new leaves, and
coats and scarves are being
swapped out for T-shirts and
shorts. And so, now is the
perfect time to bring you the
amazing story of May cover
model Brian Casad, who
transformed himself from
clinically obese to tness icon
by way of a carefully designed
workout, a smart diet plan,
and an admirable amount of
focus and dedication.
Brians is a story I felt was
worth telling in M&F, both
for the road map he brings to
readers looking for a proven
plan to get in optimal shape,
and for the inspiration he
provides. After all, Brian isnt
a pro athlete or movie star
with a celebrity trainer and
personal chef. Hes a guy
like usbut one with a great
story to tell and a physique to
which we can all aspire.
I hope the takeaway of
Brians tale, and indeed
of this entire magazine, is
With the arrival of spring comes
a chance to redene yourself.
that the power to change is
within us all. As Ive written
in the past few issues, weve
endeavored to make our own
changesones youll notice
in this very issue, like a clean,
fresh design, more coverage
of a wider range of training
protocols, and a renewed
focus on the tness lifestyle.
For Brian Casad, the desire
for change came from a
dissatisfaction in how he
felt and how he looked. For
Muscle & Fitness, change
grew out of our desire to bet-
ter serve you, our reader, and
to help bring others like you
into the tness fold.
Whats your motivation
for change? Are you looking
to lose fat? To add muscle?
To become tter, stronger,
or more athletic? Whatever
it may be, rest assured youll
nd the keys to efecting
that change right here, in the
pages of the new, improved
Muscle & Fitness.
P E R B E RNA L
CHANGE IS
IN THE AIR
The formerly
flabby Brian
Casad is the
ultimate M&F
success story.
EDITORS LETTER
FOR MORE ARM-TRAINING TIPS, GO TO
MUSCLEANDFITNESS.COM.
P E R B E RNA L 1 8 MUS CL E & F I T NE S S MAY 2 01 4
More Power to You,
Shawn Perine
Editor-in-Chief
editor@muscleandfitness.com
Twitter: @shawnperine
MY BICEPS ARENT BIG, but they do
have detail and a bit of a peak, and I owe
both to two things: my genetics, and spi-
der curls. I cant ofer much help in the
genetics department (talk to your par-
ents about that), but I can provide you
with some solid info on what I consider
the No. 1 exercise for hitting the outer
head of the biceps brachii muscle, which
is the one responsible for providing that
peaked look to a exed biceps.
Spider curls were a favorite exercise of
bodybuilding legends ranging from Steve
Reeves to Vince Gironda to the recently
departed Larry Scott, and for good rea-
son: Theyre as intense a biceps isolation
exercise as has ever been invented. If you
havent tried them, you only need to do a
few reps to understand this to be true.
Back in the day, most gyms had spider
curl benches, but theyre much harder to
come by in 2014. A spider curl bench is
similar to a preacher curl bench, except
the armrest pad lies perpendicular to
the oor rather than at a 45-degree
angle; and, in the case of the original
bench, there was often a long, narrow
pad behind it on which youd lay your
torso, stomach-down. Odds are your gym
doesnt have a spider curl bench, but it
may have a preacher curl bench thats
padded on both sides of the armrest. If so,
youre good to go. In fact, thats exactly
the kind of bench Im using in this photo.
To do the spider curl, lean over the
preacher benchs armrest, hanging
your upper arms of the back so theyre
perpendicular to the oor. You can posi-
tion a barbell on the seat of the bench,
have a spotter hand it to you, or, if youre
coordinated, lift it over the bench and get
your elbows in position. Hold the barbell
(cambered or straightyour call) with
hands at a comfortable width. A narrower
grip more directly isolates the outer head,
while a wider grip hits the inner head.
When you curl the bar upward, make
sure to keep your shoulders down and
When we post
this photo
on Facebook,
steroids and
Photoshop
will be the first
comments.
There could be
no greater
compliment for
a natural lifter.
ALONG CAME
A SPIDER
(
CURL
)
Try this unique exercise to peak your biceps.
back as you push your hands forward,
away from your shoulders. The idea
here is to remove the shoulders from the
equation as much as possible. As for the
range of movement, dont go completely
to the top, as youll lose tension there,
and dont lower the barbell completely
to the bottom, as curling from this posi-
tion puts stress on the elbows. I like to
stay within the middle three-quarters of
a full range for optimal tension, exing
hard at the top of each rep.
If youre doing them right, you should
get a noticeable pump from spider curls,
partly because, by pinning your arms to
the bench, youre restricting blood ow.
Aim for higher reps on these between
10 and 20.
As always, I encourage comments and
questions. Feel free to tweet me your
thoughts on the spider curl, and let me
know if you like them as much as I do!
682% BETTER.
JUST SAYIN
2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.

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HUMAN TESTED. ATHLETE APPROVED.
THE ULTIMATE ONLINE RESOURCE
FOR YOUR TRAINING NEEDS. MUSCLEANDFITNESS.COM
Of course, we tweet, too. Check out
our daily updates by following us at:
@muscle_fitness.
Like us at facebook.com/muscleand
fitnessmag and interact with millions of
other fans just like you.
7 FITNESS APPS
THAT WILL KEEP
YOU ON TRACK
Its a mobile world,
and the tools at
your disposal are
deeper than ever.
We chose the best
apps that help
you track your
nutrition, gain a
competitive edge,
and take it the
extra mile.
muscleandfitness
.com/fitapps
HOW TO
TRAIN
HARD AT A
COMMERCIAL
GYM
You may pick things
up and put them
down, but youre no
lunk. If a major chain
is your only hope for
staying t, these tips
will help you stay
focused and avoid
gymtimidating the
management.
MOBILE
ONLINE
SOCIAL MEDIA
THE
SHAKEDOWN
BEGINS
Each week, training
director Sean Hyson
runs you through
quick, easy recipes
that give your
protein shake an
additional nutritional
punch along with
great avor and
ideal macro counts.
Each shake comes
in at fewer than 500
calories and requires
just a handful of
healthy ingredients
you can nd at the
supermarket.
1,000 NEW WAYS
TO WORK OUT
You now have your own personal trainer at your ngertips with
our new exercise videos section. Browse hundreds of individual
exercises to check your form, nd advanced variations, and
take part in our weekly trainers challenge.
muscleandtness.com/workouts/exercise-videos
TRAIN BY BODY PART TRAIN BY EQUIPMENT TRAIN BY SKILL
Choose exercises that corre-
spond to your skill level: beginner,
intermediate, or advanced.
An additional lter allows you to combine
skill level with the body parts youre
training. Above: advanced shoulders.
Lastly, you can lter exercise videos
by equipment, whether you have access
to only kettlebells, a TRX, or a full gym.
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2 0 MUS CL E & F I T NE S S MAY 2 01 4
muscleandfitness
.com/commercialgyms
muscleandfitness
.com/theshakedown
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HOT LIST WHAT YOU SHOULD KNOW THIS MONTH
Shocking your muscles with new workouts keeps gains
coming. Former Navy SEAL Phil Blacks clever creation,
FitDeck, takes the concept to the next level. Just draw
a card with a random exercise on it, and complete the
prescribed reps. Can you keep up? fitdeck.com
TRAIN
THE GAMES BEGIN
SPARTANS!
Joe De Sena, CEO and co-founder of
the Spartan Race, wrote a manifesto
for bold living: Spartan Up! A Take-
No-Prisoners Guide to Overcoming
Obstacles and Achieving Peak
Performance in Life. Its out May 13.
HEALTHIEST
STATES
Adults living in Vermont are the most
likely in the U.S. to report exercising at
least three times a week for at least
30 minutes, according to a Gallup poll
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MAY 16
MAY 23
TENNESSEE DELAWARE VERMONT
Increase in total GH secretion after two-hour aerobic exercise,
according to Medicine & Science in Sports & Exercise.
89
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MOUNTAIN TREK
GODZILLA
X-MEN: DAYS
OF FUTURE PAST
Removing temptation and
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teaming up with Jackman, et al.
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new Odd Couple?
Find out May 16.
Learn more about a getaway for
yourself, or someone in your life
who could use the ultimate jump-
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Meet
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out on
muddy hills.
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COVER MODEL BRIAN CASAD TOOK
AN AVERAGE PHYSIQUE AND MADE
IT EXTRAORDINARY, ONE MEAL AND
ONE WORKOUT AT A TIME.
AFTER
SHOCK
BY JOE WUEBBEN

PHOTOGRAPHS BY PER BERNAL


3 0 MUS CL E & F I T NE S S MAY 2 01 4
Brian Casad was a typical young Ameri-
can in early 2011. Everything about his
existence qualied as normal in todays
society, which is what makes it so scary.
He was out of college, 26 years old,
and in the real world. He worked a
40-hour-a-week desk job as a real estate
tax consultant in Kansas City, KS. Nearly
every day hed go out to lunch with his
co-workers and eat whatever looked ap-
petizing on the menua huge burrito at
a Mexican spot, three or four slices of
pizza at the Italian joint, a Reuben or
patty melt with fries at the sandwich
shopyou name it. When lunch was over,
hed go back to his desk feeling so lethar-
gic his productivity went out the window.
I couldnt get any work done at all in
the afternoon because I felt so tired,
says Casad. I found myself falling asleep
at my desk. It wouldnt matter how
much sleep Id gotten the night before.
After leaving the ofce, Casad would
hit the gym for his daily workout. A
social guy, hed chat with his buddies
between sets, most of the time doing
more talking than actual lifting.
Ive always been kind of religious
about working out, says Casad. But
back then it was more about trying to
push heavy weight. My rest periods
were pretty long, and a lot of times
in my workout the most Id get in
were three or four diferent exercises.
BEFORE
Back in the
day, Casad
lifted regularly,
but his work-
outs lacked
intensity and
he ate poorly.
I wouldnt get much done.
Following his workout, it was din-
ner at Chipotle or a couple of chicken
burritos from Taco Bell or a bowl of
pasta at Noodles & Companymeals he
believed to be healthy. Hed go home
and maybe snack a little bit before bed.
For breakfast the next morning, hed eat
either leftovers from the night before or
nothing, or maybe hed grab something
from the vending machine at work.
This was his lifestyle, and it showed
in his physique. He was 6' tall and 230
pounds, with a beer gut and a thick
necka typical American look.
Does his story sound familiar? It
should. You work with guys like this,
SHOT ON LOCATION AT UFC GYM, TORRANCE, CA
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CLEAN
& JERK
Casad uses
a mix of Olympic
and bodybuilding
moves for an
athletic look.
CARDIO
BOXING
Four days per
week, Casad hits
the heavy bag
for 45 minutes
to an hour.
you have friends or family members like
this, or perhaps you are this guy. What
makes the story so scary isnt that so
many people could be Brian Casad circa
2011out of shape and on the path to
obesity and chronic illnessbut that so
many people are.
Heres the problem: All these Casad
look-alikes think theyre doing healthy
things: going to the gym three or four
days a week, eating foods that seem
nutritious because theyre fat-free or
whole wheat or natural.
Thats the thing people have wrong,
says Casad. They really dont know
whats healthy and whats not healthy.
DURING
In early 2011, Casad decided to make a
change. He was tired of his daily routine,
of going through the motions at the gym,
and of being overweight.
Brian Casads training program
has been an evolving process.
When his physique trans-
formation started in early 2011,
he was doing the old standard
3 sets of 10 on nearly every exer-
cise and taking plenty of rest
between sets. His training
intensity and volume were low,
and his exercise selection
was limited.
In contrast, what you see here
is Casads current program,
which he calls an athletic
bodybuilder approach. Keep in
mind that he didnt adopt these
workouts overnight. He
gradually increased volume
and intensity over time; so if
youre just getting started on a
transformation of your own, you
should have the same mindset.
Start small, then add on.
COVER
MODEL
METHODS
DAY 1: CHEST/BICEPS
WARMUP Rowing, 10 min.
EXERCI SE SETS REPS
Superset
Incline Bench Press 5 1015
Reverse-grip
Bench Press 5 1015
Triset
Straight-bar Curl 4 1015
Burpee w/Pushup 4 1015
Dumbbell Curl 4 1015
Superset
Machine Chest Press 5 1015
Bosu Close-grip
Decline Pushup 5 2530
Superset
Chinup 5 1520
Bosu Pushup 5 1826
CARDI O Boxing, 45 min.
Note: Rest about 1 minute between supersets and trisets.
DAY 2: LEGS/ABS
WARMUP Repeat 4 times (not for time):
30 pushups, 50 body-weight squats,
100 jumping jacks, 15 burpees, 30
mountain climbers, 30 lunges
EXERCI SE SETS REPS
Pyramid Superset
Front Squat 11 101510*
Weighted Stepup 11 101510*
Superset
Leg Press 5 1015
Jump Squat 5 5
Triset
Leg Extension 4 1015
Hanging Leg Raise 4 15
Walking Lunge 4 1015
Superset
Weighted Situp 5 1015
Bicycle Situp 5 30 sec.
CARDI O Boxing, 1 hour
Note: Rest about 90 sec. between supersets and trisets.
*Alternate between 10 and 15 reps. And yes, its really 11 sets.
DAY 3: BACK/TRICEPS
WARMUP Rowing, 10 min.
EXERCI SE SETS REPS
Superset
Bentover Row 5 1015
One-arm Dumbbell Row 5 1015
Superset
Triceps Pushdown 5 1015
Kettlebell Swing 5 30
Superset
Bentover Dumbbell Row 5 1015
Dumbbell Kickback 5 1015
Superset
Weighted Dip 5 1015
Rear-delt Flye 5 1015
CARDI O Hill Sprints (treadmill), 45 min.
Note: Rest about one minute between supersets.
V
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VV
3 2 MUS CL E & F I T NE S S MAY 2 01 4
Where it all started for me was that I
came to the realization that I hated my
job, says Casad. I got along with my
co-workers just ne, but I started look-
ing at what we were doing at lunch, and
it was just the same monotonous crap.
I decided, Hey, I dont have to go out
to lunch with these guys all the time. I
wanted to get in really good shape. I had
all the time in the world.
Casad started slowly, making one ad-
justment at a time instead of trying to x
everything right away with some crash
diet that would be hard to stick
to (I hate diets, he says). The rst
things he cut were the lunches. Rather
than go out to eat, hed go for a run, grab
a light salad, then head back to work.
Id bring gym clothes with me to work,
and there was a running trail out by our
ofce, so Id go out and run a mile or a
mile and a half here and there. And then
Id go get a quick lunch, but something
lighter. Thats kind of where I started
making adjustments.
Next, he tweaked his training. He was
introduced to Title Boxing Club, which
specializes in group boxing and kick-
boxing classes. His rst time on the heavy
bag wore him out, but he was hooked.
It just kicked my ass, Casad says. I hit
the bag for ve minutes, and then I just
gassed out. But I fell in love with it. Id
never done cardio like that before, so I
signed up for a membership and started
going to boxing classes three days a week.
I was really starting to up my intensity.
Not surprisingly, he started dropping
weight fast. By May 2011, he weighed in
at around 205 pounds, down from 230
four months earlier. That same month,
he quit his job and began exploring
franchising options as a future career.
Ironically, Title Boxing had just begun of-
fering such opportunities. Casad bought
in that August, deciding to open a gym in
Dallas, TX, where his brother lived.
It was a complete uke. I was one of
the very rst franchisees in the system,
he says. The timing couldnt have been
better, with me just having quit my job.
Starting a new gym these dayspar-
ticularly one that doesnt have CrossFit
in the nameisnt easy. Casad needed his
THATS
THE THING PEOPLE HAVE
WRONG...THEY DONT
KNOW WHATS HEALTHY
AND WHATS NOT.
DAY 4: SHOULDERS/BICEPS
WARMUP Repeat 4 times (not for time):
20 burpees w/ pushup, 20 jump squats,
30 happy jacks (wide-stance side
bends with arms up), 20 lunge jumps,
30 sec. of high knees
EXERCI SE SETS REPS
Superset
Clean and Jerk 5 1015
Upright Row 5 1015
Superset
Preacher Curl 5 1015
Weighted Chinup 5 1015
Superset
Standing
One-arm Dumbbell 1015
Shoulder Press 5 (each arm)
Reverse-grip
Front Raise 5 1015
Burnout set
Straight-bar
Cable Curl* 100
CARDI O Boxing, 1 hour
Note: Rest about 1 min. between supersets.
*Using 50% of max and doing as many sets as possible to
reach 100 reps, resting 30 sec. between each set.
DAY 5: LOWER BACK/TRAPS/
QUADS/ABS
WARMUP Rowing, 10 min.
EXERCI SE SETS REPS
Straight Set
Deadlift 6 1018
Superset
Hang Clean 5 1015
Burpee w/ Pushup 5 1520
Superset
Shrug 5 1015
Straight-leg
Deadlift 5 1215
Straight Set
Standing Calf Raise 6 1015
Superset
Weighted Plank 5 1-min. hold
V-up 5 1525
CARDI O Running, 5-7 miles
DAY 6: CARDIO/PLYOS
EXERCI SE REPS
Repeat 5 times
Tire Flip 100
Sledgehammer Hit 15
Pushup 50
Jump Squat 30
DAY 7: LIGHT TRAINING/CARDIO
Stair Running*, 45 min.
Boxing, 45 min.
*Stadium stairs; Casad also occasionally does intervals of
running backward up an escalator thats moving down.
PREACHER
CURL
Casad supersets
preacher curls with
weighted chinups
for a monster pump.
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CHECK LABELS
I always check the
back label. There are
three things I look at:
fat, sugar, and sodium
content because most
things have either a
ton of sodium or a ton
of sugar. And I actually
like a little more fat in
my food. Fats good
its an energy source.
EAT IN I dont go
to restaurants much
anymore. I like to keep
on a lean menu, but at
the same time Im not
going to tell myself I
cant have something.
I can have any food
I want. Its all about
moderation. I allow
myself to cheat, just
with small portions.
STICK WITH
WHOLE FOODS
Ive never counted
calories, but I can tell
if I eat too much. I just
know what healthy foods
are and what unhealthy
foods are. I eat a lot of
chicken, whole eggs,
lean steak, spinach,
almond milk, avocados,
and sweet potatoes.
ADD VARIETY
I dont eat the same
things every day, like
some people do. I eat
diferent things all the
time. I hate schedules. I
dont like getting up every
single day and doing
a nine-to-ve job, and
its the same thing with
my diet. I like to mix in a
variety of foods.
FIND WHAT
WORKS FOR YOU
I dont eat ve times
a day like I used to.
I eat maybe two or
three times. It works
perfectly for me. All
these people think they
need to eat ve or six
times a day. If I do two
meals, I can eat a lot at
one of those meals.
CASADS NUTRITION KEYS
familys help to nance the business ini-
tially. Then he sold virtually everything
he ownedhis bed, couch, TV, carand
dumped the money into the gym. There
was nothing left over for living arrange-
ments, so he slept on his brothers couch
for six months.
When Title Boxing Club Uptown in
Dallas nally opened in March 2012,
Casad was over budget and knew hed
have a hard time paying employees, so
he worked 100 hours a week to pick
up the slack. But at least he was of his
brothers couchhe slept every night in
the gym for the next four months.
AFTER
Title Boxing Dallas eventually took of in
late 2012. As he was getting his gym out
of the red, Casad was getting in better
shape. His weight didnt changehes
still around 200 pounds, in factbut his
body composition did. When he rst
dropped the weight in early 2011, he was
still carrying excess body fat; but as he
continued to tweak his diet and ramp up
the volume and intensity of his work-
outs, his physique got leaner and leaner.
Figuring out how your body works
with nutrition is the No. 1 thing, he says.
What you put in your body is exactly
how your bodys going to look.
Around the same time, he got into t-
ness modeling, rst landing a video gig
for the company Beachbody (creators of
P90X), then becoming a spokesmodel
for Bodybuilding.coms BodySpace. The
cover of the Muscle & Fitness youre
holding now is yet another after photo
to compare with his beer-gutted, thick-
necked before shots circa 2011.
The last couple years have been
crazy, says Casad, now 29. Its been a
whirlwind from where I was back then
in Kansas City.
PULLUP
Casad does pullups
the old-fashioned way:
wide grip with no kip.
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PAT RI K GI A RDI NO
NEWS, INTERVIEWS, SPORTS, AND GEAR
MUTANT
MUSCLE
Hugh Jackman
upped the training
ante yet again for
X-Men: Days of
Future Past.
Turn the page
to see his
new Wolverine
workout.
The Clay Matthews
upper-body workout
The beautiful Arianny Celeste
out of the Octagon
The latest gear to help you
train better and live the fit life
42
46
50
46
14
DI D HUGH
KNOW?
NUMBER OF FILM CREDITS
FOR JACKMAN TO DATE
NUMBER OF YEARS
JACKMAN HAS PORTRAYED
WOLVERINE, STARTING
WITH 2000S X-MEN.
MAY 2 01 4 MUS CL E & F I T NE S S 3 9
EDGE NEWS
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This months X-Men:
Days of Future Past
(out May 23) marks
the seventh time
Hugh Jackman has
taken on the role of the
ber-jacked, adaman-
tium-clawed mutant
Wolverine. Of course,
hes once again in the
best shape of his life.
Needing to reach peak
physical condition for
the screen so often,
Jackman doesnt
fall back on training
templates that worked
for past films, says
personal trainer David
Kingsbury.
I wanted to adapt
and improve the previ-
ous plan to take Hugh
to the next level,
Kingsbury says. The
new plan follows simi-
lar principles, but has a
couple major changes
from what we did on
The Wolverine. This
plan uses two percent-
age systemsone
focusing on strength,
the other on hypertro-
phy [muscle gain].
Below, weve ex-
cerpted a shoulder
routine from the
hypertrophy phase of
Jackmans new pro-
gram. For a full week
of his X-Men: Days of
Future Past training,
log on to muscleand
tness.com/futurepast.
WOLVERINE SHOULDERS
EXERCI SE SETS REPS REST
1 Dumbbell Shoulder Press *8 6 120 sec.
2 Behind-the-neck Press 3 15 60 sec.
3 Upright Row to Press** 50***
4 CIRCUIT: Complete 3 times, resting 60 seconds at the
end of each round.
A High Lateral Raise 10
B Plate Front Raise 10
C Rear-delt Flye 10 60 sec.
5 CIRCUIT: Complete 3 times, resting 60 seconds at the
end of each round. Choose relatively light weights, as
your shoulders will be smoked by the end of the circuit.
A Seated Lateral Raise 8
B Seated Front Raise 8
C Seated Rear-delt Flye 8
D Seated Dumbbell Press 8 60 sec.
*Take 4 seconds to lower the weight. Go as heavy as you can for the prescribed reps.
**With a fixed or loaded barbell, perform an upright row, then flip your wrists so that
your elbows are beneath the bar and perform an overhead press.
***Pick a weight you can use for 12 reps. With a partner, take as many turns as
necessary to reach 50 total reps, going to failure on each turn. If youre training alone,
use rest periods no longer than 35 seconds. If you reach more than 12 reps on your
first set, it still counts as only 12this is a clear indicator that you should have gone
heavier, so more work is your punishment. This isnt a dropset, so whichever weight
you use in the first set is what you should use for all 50 reps.
M
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75
YEARS
SHAPING UP
WITH ARNOLD
As we continue our 75th anniversary
celebration, we look back at this
classic issue from February 1983..
75 YEARS OF M&F
IT REALLY DOESNT get more
80s than this. The cover of our
February 83 edition features
Arnold Schwarzenegger and
Rachel McLish clad in the
quintessential workout garb of
the era, each holding chrome-
plated dumbbells. If any of
Arnolds buddies ever teased him
about the pic, he surely had the
last laugh: The Shape Up with
Arnold exercise video this shot
was taken from ran for a cool 60
bucks (be sure to specify if you
want VHS or Beta) and at the
time sold better than cocaine.
The cover feature is broken
into two separate stories, with
a prole for each cover subject.
In her prole, McLish says
she proved you didnt have
to sacrice femininity to build
muscles. Arnold, fresh of a
box-ofce hit with Conan the
Barbarian, gives a prescient
quote about the fate of anyone
hoping to imitate that lms
success: I expect a bunch of
Hercules epics in the next few
months, but theyll all fall on
their faces if they havent got
more going for them than just
muscles. The makers of the
1983 Hercules op starring Lou
Ferrigno learned how true that
statement wasditto the 2014
version starring Kellan Lutz.
Other features of note in-
clude an overload principle
story by Casey Viator, a
Mike Mentzer column urging
readers to concentrate on
slow contractions, and an
expos on the dangers of
diuretics. For a nice high-res
version of this cover, go to
muscleandtness.com/feb1983.
Above, Arnold
shares his Instinct
for Success; right,
Casey Viator moves
some serious iron.
4 0 MUS CL E & F I T NE S S MAY 2 01 4
EDGE SPORTS
FOR MORE ATHLETE INTERVIEWS,
GO TO MUSCLEANDFITNESS.COM.
A
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J I M WRI GHT
EXERCI SE SETS REPS
Cable External
Rotation 1 20
DB Shrug 2 8
DB Flat Bench 1 10
Machine Row 1 10
DB Flat Bench 1 8
Machine Row 1 8
Barbell Military Press 1 8
Chinup 1 Failure
DB Lateral Raise
(dropset) 3 8
DB Rear-delt Raise 1 20
Fat-bar Curl 1 12
Close-grip Bench 1 12
Heres a sample
of Matthews
push/pull
workout,
designed by
trainer Ryan
Capretta.
For the games greats, the season
never really ends. Heres how this All-Pro
backer stays in top shape. by Matt Caputo
CLAY
MATTHEWS
When quarterback Aaron Rodgers
went out with a collarbone injury in
2013, four-time Pro Bowler Clay
Matthews knew the added pressure his
defense would faceand he welcomed
it. Its a great opportunity for us to
show up and prove what our defense is
made of, he remembers thinking. Its
an opportunity for others to pick up their
games. Led by Matthews, the Packer
D was able to keep the teams playof
hopes alive until Rodgers returned.
Matthews leadership extends to the
gym, where hes been a star performer
his entire career. I do really explosive
movements because they directly cor-
relate to my position, he says. Youre
up against 300-plus-pound linemen,
who are lean. Where the Super Bowl
champ used to train exclusively to build
strength and power, his routine has
evolved to include yoga and Pilates.
Of course, in the NFL theres no
accounting for injuries, especially at
a high-impact position like linebacker.
But Matthews varied approach is the
best insurance a player can buy. As
long as hes on the eld, the Packers
will be in the hunt.
I DO REALLY
EXPLOSIVE
MOVEMENTS
BECAUSE THEY
CORRELATE
TO MY
POSITION.

TRAIN LIKE
CLAY MATTHEWS
4 2 MUS CL E & F I T NE S S MAY 2 01 4
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As an orthopedic
surgeon, I know
that back pain
is a pain in the butt.
Literally, pain in the
gluteal region is often
referred from the back
rather than the hip as
some would otherwise
expect. Back pain is
becoming increasingly
more common and
may derive mostly
from lack of tness
or bad habits. It can
also be from arthritis,
muscle strains, nerve
impingement, and
disk degeneration.
If you have persistent
pain, especially with
nerve symptoms
(numbness, tingling,
burning, or weakness
of an extremity) or
systemic symptoms
(fevers, chills, weight
loss, bowel or bladder
problems) you need
to see your physician
ASAP. To nip low-
back pain in the bud
(not butt), you should
take the following
recommendations into
consideration:
LOW BLOW
Victor R. Prisk, M.D., on what might
be giving you lower-back pain
ABOUT
THE DOCTOR
Victor R. Prisk, M.D., is a
board-certied and fellow-
ship-trained orthopedic
surgeon, NCAA All-America
gymnast, IFBB professional
bodybuilder, and GNC medi-
cal advisory board member.
3 4
I have low-
back pain. Do
you have any
suggestions
for rehab and
prevention
that I can do
on my own?
TIM G., BOSTON, MA
LOSE
YOUR GUT
Even if youre
an active lifter,
carrying extra
fat on your frame
takes a toll.
Maintaining a
healthy body
weight through
regular exercise
can help.
POSTURE
Are you a sloucher?
Concentrate on
keeping your
torso upright and
your midsection
firm when sitting,
standing, and
walking. Its a
small adjustment
that could save
you a lot of pain.
STRETCH
Your lower-back
pain might be a
result of tight mus-
cles. Restricted
hamstrings, hip
flexors, and quads
put excessive
stress on the
back. Spend time
stretching after
your workouts.
CORE
The muscles
around your
abs and lower
back support
the spine.
Do more exer-
cises like planks,
crunches, and
back extensions,
which all engage
the core.
1 2
A
EDGE ASK THE DOCTOR
FOR MORE DOCTORS TIPS
GO TO MUSCLEANDFITNESS.COM.
4 4 MUS CL E & F I T NE S S MAY 2 01 4
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EDGE IRON MAIDEN
RA QUE L RI S C HA RD
What was it like
working your first
UFC fight?
Im actually an introvert,
so when I rst got into
the Octagon I was very
intimidated. I moved around
much faster than everyone
wanted me to. It took about a
year before I was nally able
to get comfortable and go out
there with total condence.
What kind of guy is
most likely to catch
your eye?
It helps to have a nice body,
but its not a requirement.
What is a must: that a man is
active and can physically keep
up with me. Hell eat healthy
and want to do things that are
good for his body. Its hard to
hang out with someone whos
constantly eating bad food
right in front of you.
Any advice for
someone whos con-
sidering a career as
an Ultimate Fighter?
Be totally prepared and
committed, because this
is truly one of the toughest
sports, with some of the most
amazing athletes in the world.
Few people have what it takes
to succeed in the Octagon. If
youre brave enough to try,
youd better give it your all
100% of the time.
ABOUT THE
MODEL
Height: 5'7"
Weight: 110 lbs
Age: 28
Measurements:
34-24-34
Residence:
Los Angeles, CA
Facebook:
therealarianny
Website:
ariannyceleste.com
When it comes to heating up the UFC Octagon, no one turns up the
temperature as much as the beautiful Arianny. by Ian Cohen
ARIANNY CELESTE
WHAT IS
A MUST:
THAT A MAN
IS ACTIVE
AND CAN
PHYSICALLY
KEEP UP
WITH ME.

IRON MAIDEN SEARCH: THINK YOU VE GOT WHAT IT TAKES TO BE AN IRON MAIDEN?
GO TO MUSCLEAND FITNESS.COM TO SUBMIT INFO AND PICS.
4 6 MUS CL E & F I T NE S S MAY 2 01 4
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Howd the
accident happen?
A guy in the frater-
nity drove us home
from practice,
came over a hill,
and didnt stop at
a red light. A truck
came over another
hill and hit us
broadside. I was in
the passenger seat
and had a basal
skull fracture. I
was pretty messed
upthey thought
I was going to die.
I never got rid of
the scar on my
face, though, and
that worked in the
movie business.
Howd you get
into acting?
I broke in doing
stunts. Then Re-
venge of the Nerds
came up, and the
stunt coordinator
got me. He said,
Theyre looking to
ll the Ogre
M&F: Before acting
full time, you were
an athlete.
DG: I kind of made
the San Diego
Chargers on the taxi
squad for a while.
Back in those days,
they just kept you
around as a tackling
dummy. They paid
you, like, $22,000
and just killed
you every week.
It was fun.
Coming out
of school, I knew I
wasnt going any-
where and wasnt
going to do any-
thing with sports.
In college I played
basketball; I was
a good shooter, but
in my sophomore
year I had a bad
car accident that
gave me double
vision. I dont think
anybody knew.
I played fairly well
for what I had to
deal with.
In addition to
playing Ogre
in Revenge of
the Nerds, Don
Gibb is known
for starring as
Ray Jackson
in Bloodsport;
he also played
a viking in the
Capital One
commercials.
DON
GIBB
From Bloodsport to
Revenge of the Nerds,
Gibb has made
a career out of
playing badasses.
by Sam DeHority
character, and
youd be perfect.
I landed the role.
I found out I could
be funny. From
that point on, I just
did straight acting.
How often do
you see the guys
from the Nerds
movies?
Not that often.
Back in the
Revenge of the
Nerds days, Robert
Carradine was kind
of crazyhe liked
to drive fast cars,
and hed get in
trouble. But hes
a great guy.
Can you really
burp like Ogre?
[Laughs] No.
Though I do
remember them
telling me they
had 26 diferent
sounds mixed to-
gether to get that
burp just right.

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4 8 MUS CL E & F I T NE S S MAY 2 01 4
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EDGE INSPIRATION
I REALIZED
THAT LIVING
WAS A LOT
MORE FUN
THAN BEING
STUCK IN
A HOSPITAL,
DYING.

A cancer diagnosis would


be enough to put most
guys down, but Rob Dr. Z
Zembroski, 46, a chiroprac-
tic physician in Darien, CT,
wasnt one of them.
When he was stricken with
non-Hodgkins lymphoma in
2006, he dove into research,
which he was able to under-
stand more easily because
of his medical background.
The chemo left him wasted,
but through exercise and
proper nutrition, he began
to remake himself.
I started to go back to a
perfect lifestyle, he says.
I began weightlifting with
heavy weights, undertook
high-intensity training, and
took supplements like vita-
mins C and D to would help
me rebuild myself quickly.
In 2008, doctors told him
he still had a large tumor in
his chest that had to be re-
moved. Post-surgery, he knew
what he had to do: I realized
that living was a lot more fun
than being stuck in a hospital,
dying. I thought, Im the per-
fect spokesperson for people
who go through this, so my
motivation became a mes-
sage: I need to get what Ive
experienced out to people.
The crux of his message:
Weight training and clean
eating made it feel as though
hed never gone through
months of chemotherapy
and surgery at all. Dr. Z
now wants to change the
term cancer survivor. After
all, he says, cancer is a
battle. A cancer survivor,
he says, should be called a
cancer victor.
BETTER
,
STRONGER
Dr. Z might have been stricken with cancer
but youd never know it. by Ben Radding
L UDWI G A RAUJ O
Dr. Z beat cancer
through research
and training. He
hopes to bring
his experience to
the world with a
new book, Rebuild.
TELL US YOUR INSPIRATIONAL STORY AT:
INSPIRATION@MUSCLEANDFITNESS.COM
5 2 MUS CL E & F I T NE S S MAY 2 01 4
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BUILD MUSCLE, BURN FAT, PERFORM BETTER
SUSPENSION
TRAINER
ARM
WORKOUT
Load your guns
without weights.
by Sean Hyson, C.S.C.S.,
and Ben Bruno
Master your
first muscle-up
Adam Bornstein
on deloading
Power
bodybuilding
Life-after-40
training
And more
66
70
78
72
ABOUT THIS
WORKOUT
A suspension trainer
can work your biceps
and triceps just as
well as free weights.
Take this workout with
you on the road.
P HOT OGRA P HS BY BE T H BI S C HOF F
Over the past decade,
suspension trainers have
skyrocketed in popularity,
and for good reason. The kind
of whole-body training you
can perform on a suspension
system is as efcient as it
is efective, and studies
have shown that compound
movements release more
muscle-building hormones
than do isolation moves.
While the following workout
seems to target your entire
upper body, the stress it
places on your arms in partic-
ular will get them looking as
good as if they were trained
with isolation movements.
CONTINUED ON NEXT PAGE
MAY 2 01 4 MUS CL E & F I T NE S S 5 9
1A
PUSHUP
Sets 4
Reps 10-12
Rest 60 sec.
Attach the suspen-
sion trainer to a
sturdy object and
lengthen the straps
to a point where
youre sure you can
do 1012 pushups.
(You can lower the
handles over time to
make the set harder;
shorten the straps
to make it easier.)
Grasp the handles
and get into pushup
position with hands
under your shoul-
ders. Your body
should be straight
and your core braced.
Lower your body
until your chest is
between the handles.
1B
ROTATIONAL
INVERTED
ROW
Sets 4
Reps 1012
Rest 60 sec.
Hold the handles and
lean back with arms
extended so that your
body is supported by
the trainer. Brace your
core and hold your
body in a straight line.
(The lower you set the
handles, the harder
the exercise; you can
elevate your feet to
make it even harder.)
Start with your palms
facing your feet, and
as you row your body
up, twist your wrists
inward so that your
palms face up.
2A
TRICEPS
EXTENSION
Sets 4
Reps 10
Rest 60 sec.
Lengthen the
straps and stand
underneath the
trainers anchor
point. Lean your
weight forward and
bend your elbows
so you feel a stretch
in your triceps. Your
palms should face
each other behind
your head. (See
this position on the
previous page.)
Keeping your body
straight and your
abs braced, extend
your elbows, rotating
your palms so they
face down in the
extended position.
2B
BICEPS
CURL
Sets 4
Reps 10
Rest 60 sec.
Face the trainers
attachment point
and grasp the
handles with
palms facing up.
Lean back with
your abs braced,
body straight,
and arms extend-
ed in front of you.
Curl your body
up to the handles.
101 Best Workouts of All Time, also
known as The Mens Fitness Exercise
Bible, contains routines for every
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and at 101bestworkouts.com.
HOW IT WORKS
The workout starts with
pushups and rows.
These will hit the chest,
shoulders, and back, too,
of course, but it wont
shortchange your biceps
and triceps. In fact, even
though youre not working
them in isolation, the bis
and tris will kick in harder
because theyre lifting
more of your weight than
they could if you were
doing simple curls or
extensions. Nevertheless,
theres a place for these
movements, tooright
after the compound lifts,
when youre looking to
nish the arms of with
more direct stimulation.
DIRECTIONS

Perform the exercise
pairs (marked A and
B) as alternating sets.
Youll do a set of A, rest,
then a set of B, rest
again, and continue for
all the prescribed sets.
Pick up 101 Best
Workouts of All Time,
available on amazon.com.
FOR MORE SUSPENSION WORKOUTS, GO TO
MUSCLEANDFITNESS.COM. TRAIN ARM WORKOUT
60 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN INSTANT MUSCLE
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
MI C HA E L NE V E UX
The overhead cable extension could be
the missing link in your arm workout.
by Michael Schletter, C.P.T.
LONG
WAY BACK
The most popular triceps exercises are
skull crushers, pushdowns, and dumbbell
kickbacksall of which emphasize develop-
ment of the lateral and medial heads of your
tris. Those two form the outer part of the
muscle, the area most visible when people
look at you from the side. But the long head
is equally important, and makes up a consid-
erable portion of the upper arm. If yours is
lacking, you can target it directly by moving
your arms overheadand thats where the
overhead cable extension comes in.
Attach a rope
handle to the top
pulley of a cable
station and face
away from the stack.
Grasp the handle
overhead and walk
forward to put tension
on the cable. Allow
your elbows to bend
so your thumbs point
behind you. Bend
forward at the hips
slightly, then extend
your elbows and turn
your wrists out at the
point of lockout.
Bend your elbows
without moving your
upper arms to begin
the next rep. When
your elbows are
bent, the stretch
becomes so extreme
that the long head
contracts harder,
enhancing gains.
Add 34 sets of 12
reps of overhead
cable extensions at
the end of your arm
day or bench-press
workout.
QUICK TIP You can also target the long head with the lying triceps exten-
sion done on a decline bench. Use an EZ-curl bar and lower it behind your head.
HOW TO DO IT
62 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN CROSSFIT
The muscle-up is a double-edged sword of an exercise. Its
incredibly efective at building upper-body strength but also,
in the words of CrossFit founder Greg Glassman, astonishingly
difcult to perform...and virtually unknown. Not to mention
dangerous if done improperly. Despite its relative obscurity, the
muscle-up is a seminal achievement for CrossFitters and can be
realized only through stubborn insistence on proper technique.
The two main factors: grip and transition. Follow our step-by-
step guide to do muscle-ups correctly, then try the Jason WOD
at right. Remember: Even with proper form, stringing together
a bunch of reps still comes down to old-fashioned struggle.
Jason comprises simultaneous
alternating and descending ladders: Air
(body-weight) squats start at 100 reps but
decrease in increments of 25. Meanwhile,
muscle-ups start at ve reps and increase
in increments of ve. Complete for time.
Keep rest at a minimum.
BEGIN
While grasp-
ing the rings
in a normal
position, curl the
wrists and point your
palms toward your
chest. This maneuver
shortens the forearm
and increases strength
for the pull ahead.
Kick your legs back to
begin the move; the
momentum you create
is crucial.
THE
THRUST
Swing your
legs forward,
open your hips vio-
lently, and push your
head back between
the rings as fast as
possible. Keep your
hands relatively close
together and try to
aim your head at
a space directly
between them as you
pull with your lats.
THE
TRANS-
ITION
As your torso
rises between the
rings, keep your wrists
and elbows in tight and
your shoulders tense.
Lose control of your
body during this por-
tion of the move and
you open yourself up
to all kinds of potential
injuries, especially to
your shoulders.
THE
LOCK-
OUT
Once youre
here, the final portion
of the exercise is
executed exactly like
a dip, albeit with a
significant stability
component. Keep your
hands at your hips,
both for safety and
to ensure that your
triceps can generate
power to lock out.
THE JASON WOD
EXERCI SE REPS
Air Squat 100
Muscle-up 5
Air Squat 75
Muscle-up 10
Air Squat 50
Muscle-up 15
Air Squat 25
Muscle-up 20
1 2 3 4
ROB ORLANDO
A strongman and CrossFit athlete, Orlando owns
Hybrid Athletics in Stamford, CT. hybridathletics.net
When it comes to notching your rst muscle-up,
proper form trumps all. by Rob Orlando
UPWARD MOBILITY
2
3
4
1
J A ME S MI C HE L F E L DE R & T HE RE S E S OMME RS E T H
S
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66 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN BODY WEIGHT
FIRE YOUR FAT
S A M ROB L E S 68 MUS CL E & F I T NE S S MAY 2 01 4
This total-body routine will carve up your physique
while it hammers your lungs. by Joe Wuebben
Andy Petranek
and Roy
Wallacks
book Fire Your
Gym! can be
purchased
at major
booksellers and
amazon.com.
WHAT IT IS Aptly
named the Whip-It by
CrossFit coach Andy
Petranek, this workout
is taken from Petraneks
book Fire Your Gym!
(co-authored with Roy
Wallack). Whip-It is
a scaled-down version
of the CrossFit Cindy
WOD; it has fewer
pullups and pushups and
more squats, plus situps.
WHY IT WORKS It
leaves out nothing,
Wallack says. It hits
virtually all the muscles
in all parts of the body.
It gives you a cardio
blast and leaves you
heaving. It keeps your
momentum going better
than Cindy; the slightly
lower quantities of the
exercises (4 pullups
versus 5; 8 pushups
versus 10) make must-
stop-or-I-will-die
interludes less likely.
The situps provide
a breather to keep
momentum going.
TOOLS NEEDED A
pullup bar of some
sorteither at the
gym, at home, or on
the monkey bars at
a local park.
Complete as many
rounds as possible
in 20 minutes of:
4 Pullups
8 Pushups
12 Situps
16 Body-weight (Air) Squats
BODY- WEI GHT
WORKOUT
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
BODY-WEIGHT
EXERCISES SUCH
AS THE PUSHUP
DONT GET AS
MUCH CREDIT AS
FREE WEIGHTS,
BUT THEY NEVER
STOP WORKING.
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TRAIN POWER BODYBUILDING
MI C HA E L NE V E UX
Show me a man whose biceps
are better than his triceps and
Ill show you a lifter whos all
show and no go.
Trust me: Im not one of those
guys who are going to tell
you that biceps training isnt
functional so you shouldnt
do it. But your triceps need to
get just as much, if not more,
attention than your biceps.
Lockout strength in the bench
press, military press, and, for
you CrossFit guys, muscle-ups,
comes from the triceps.
I like to use a combination
of unique moves, heavy weight,
and high volume when I train
triceps, and the routine below
is one of my all-time favorites.
Dont think it looks like much?
Ask editor-in-chief Shawn
Perine what he thinkswe
recently hit a version of this
workout together, and his
triceps were smoked.
Watch the video at muscle
andtness.com/tricepstorch,
then give it a go. Your lockout
strength will limit you no more.
TRI FORCE
Biceps are fun to train, but triceps are much more
important, especially if you want to bench big. Smash your
tris with this hard and heavy routine. by Mike OHearn
EXERCI SE SETS REPS REST
One-arm Rope
Pushdown 3 1015 30 sec.
Overhead EZ-curl
Extension
(shown) 4 10-12 60 sec.
Triceps Press* 4 10-12 60 sec.
High Pulley Cable
Pushdown** 4 12-15 60 sec.
*Lie on a flat bench and hold a pair of dumbbells on your chest
so your knuckles are facing each other and your elbows flare
out to your sides. Extend your elbows to lock the weight out;
youll finish in the end position of a standard flat bench press
(sometimes called a Tate press).
**Using a straight or EZ-curl attachment on a high pulley, lean
back (you can sit on an incline bench and use that as a brace as
well) and keep your elbows tight to your torso as you push down.
THE WORKOUT
GET
A GRIP
Alternate inside
and outside grips with
the EZ-curl bar,
doing two sets with
each grip.
FOLLOW MIKE OHEARN ON TWITTER AND INSTAGRAM@MIKEOHEARNAND
VISIT MIKEOHEARN.COM TO GET HIS DVD, ADVANCE POWER BODYBUILDING.
7 0 MUS CL E & F I T NE S S MAY 2 01 4
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association with the frst period of slow-wave sleep. In men, approximately
70% of the daily GH output occurs during this same period of SWS throughout
adulthood. In a study of the effects of power exercise on the sleep of a group
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Ask your questions on social media,
get Adams answers here (in more than
140 characters). by Adam Bornstein
DELOAD RELOAD
TRAIN BORN FIT
ADAM
BORNSTEIN
is an author,
speaker, and
the owner of
bornfitness.com.
WHATS YOUR STYLE?
The way you train should
determine how you deload.
Recently, I set a goal of do-
ing a rack deadlift with 500
pounds. Because I was sud-
denly using heavier weights
than I was used to, I realized
I needed to deload more
often. I trained light one
week out of every four, and
got my 500-pound pull just
14 weeks post-injury.
Bodybuilding-style work-
outssplitting up your
training into chest, back, leg
days, and so ongenerally
feature less frequency of
training the same muscles
and less weight. This kind of
training doesnt require as
much deloading, because
less work (per muscle
LIGHTEN
UP
Periodic deloads
let you train
without injuries
or burnout.
How often do you
suggest taking a rest or
deload week from lifting?
CURT222@BORNFITNESS
group) and load (less over-
all weight) doesnt result
in as much stress on your
joints. The harder you hit it,
the more you need to quit it.
(At least for a week.)
STRUCTURE
Heres how I would structure
a four-week training cycle if
youre lifting heavy weights
(between your three- and
six-rep max).
WEEK 1 Dont take any sets
to failure. Push to where
your form is about to break
down but leave a rep or two
in the tank.
WEEK 2 Push to technical
failurethe point at which
you cant perform another
rep with good form.
WEEK 3 Deload, backing of
one of the variables listed
above.
WEEK 4 Push toward a PR
and failure on your last set.
Begin the process again in
Week 5. Your weights should
keep going up.
ASSESS YOUR
RECOVERY
Take your resting heart rate
every morning for a week
and determine your average.
Then check your heart rate
again the morning after
starting your program. If
your resting heart rate is
up over your previous aver-
age by 10 beats per minute
or more, it may be time for
a deload.
But lets get one thing
straight: Deloading is for
experienced lifters. New
lifters dont handle weights
heavy enough to neces-
sitate deloads, and can
sometimes go 12 weeks or
more without it.
We dont grow when we
lift. We grow when we
recover. But when youre
not lifting, it can feel like youre
not growing at all. Thats where
the idea of deload comes in: You
perform a week of lighter training
so you dont stop completely,
but you dont risk training too
hard and getting hurt.
A
WANT YOUR QUESTION ANSWERED? TWEET @BORNFITNESS
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TRAIN RATE MY WORKOUT
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
PAV E L Y T HJ A L L
OUR ADVICE
Do the squat
and glute bridge one leg
at a time; this will engage
more muscle bers and
target any weaknesses
that have developed on
one side. You can also
play with hand positions
on exercises (like the
pushup), which changes
the way the muscles
are recruited.
GENES OLD WORKOUT
EXERCI SE SETS REPS
1 Prisoner Squat 4 812
2 Glute Bridge 4 812
3A Pushup 3 20
3B Pullup 3 To failure
3C Plank 3 Hold 60 sec.
4A Bench Dip 4 15
4B Pushup w/
Feet on Bench 4 10
Exercises marked A and B and A, B, and C are to be performed
in sequence.
M&F RATI NG: B+
GENES NEW WORKOUT
EXERCI SE SETS REPS
1A Single-leg
Glute Bridge 4 812
1B Prisoner
Bulgarian Split Squat 4 812
2A Close-grip Pushup 4 6
2B Chinup w/
4-second negative 3 3
3A Hindu Pushup* 4 10
3B Two-bench Dip** 4 To failure
4 Plank 3 Hold 60 sec.
*In pushup position, push hands into the oor so your hips move
back and your butt rises. Perform pushup in an arcing motion,
moving your body down and forward, then up again.
**Place hands on two benches spaced wider than shoulder width.
GENE S WORKOUT
COMPARISON
CONSTANT FLEX
Gene G., from New York, NY, sent us his workout to tweak.
Heres what we did to it. by Michael Schletter, C.P.T.
CHINUPS WITH
YOUR PALMS FACING
YOU EMPHASIZE
BICEPS MORE THAN
PULLUPS DO.
74 MUS CL E & F I T NE S S MAY 2 01 4
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TRAIN PHYSIQUE
S
Some athletes have genetics on their
side, and others ght for every pound
of muscle on the road to success. IFBB
pro Deniz Duygulu is one of the latter.
Duygulu weighed 112 pounds as a
high school athlete, and peers told him
hed never make it as a bodybuilder.
Undaunted by the naysayers, Duygulu
found his home in the mens physique
division, becoming the rst physique
winner of the NPC USAs. Now hes ea-
ger for the pro spotlight.
Expect to see ve to six more
pounds of muscle and better condi-
tioning compared with last year, says
Duygulu. I focused on conditioning
in the of-season, keeping calories
high but clean, which allowed me to
stay leaner.
Duygulus contest prep starts 12
weeks from the show, when he trains
for muscle hardening rather than
sheer bulk by ne-tuning his training
with more supersets. At seven weeks
out he lowers his calories from 4,500 to
2,500, with fewer carbs and fats.
Duygulu consistently trains his legs,
even though the thighs are concealed
in physique competition, because it
gives him better symmetry and a bet-
ter overall look, he says. Training legs
also promotes fat loss. I burn more
calories during my high-intensity leg
workouts than in any other workout
during the week, he explains.
No longer the skinny dude, Duygulu
shares his passion for healthy living at
tness events and engages with his
new fans online. His advice to under-
dogs: Dont let anyone talk you out of
your dreams. If you want to compete,
work hard and stay consistent.
Duygulu uses this routine once a week.
Rest one minute between each set. Go
straight to the next exercise after completing
the previous one.
Duygulu trains his calves three times a
week on upper-body days, when his legs
arent fatigued, because he says calves are
a stubborn muscle for him.
The IFBB physique pros training starts from
the ground up. by Mark Barroso
TRAIN LEGS
LIKE DUYGULU
EXERCI SE SETS REPS
Squat 4 15/12/10/8
Lying Leg Curl 4 15/12/10/8
Leg Press 4 15/12/10/8
Standing Leg Curl 4 15/12/10/8
Hack Squat Machine 4 15/12/10/8
Dumbbell
Romanian Deadlift 4 15/12/10/8
Hip Abductor 4 15/12/10/8
Hip Adductor 4 15/12/10/8
Barbell 3 Walk 25 yds.
Walking Lunge and back
EXERCI SE SETS REPS
Donkey Calf Raise 3 20/20/15
Standing Calf Raise
(toes out) 3 20/20/15
Standing Calf Raise
(toes in) 3 20/20/15
Standing Calf Raise
(toes straight) 3 20/20/15
Seated Calf Raise 3 20/20/15
THI GHS
CALVES
ABOUT
DENIZ
Height 5'9"
Weight 190 lbs
Age 31
Residence
Coral Springs, FL
Twitter/Instagram
@DenizDuygulu
Website
denizduygulu.com
Sponsor
EXN Nutrition
Fresh Meal Plan
A RMOND S C I P I ONE
DENIZ
DUYGULU
FOR MORE PRO WORKOUTS, GO TO
MUSCLEANDFITNESS.COM.
7 6 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN OVER 40
FOR MORE TRAINING TIPS, GO TO
MUSCLEANDFITNESS.COM.
S HAWN GUY 7 8 MUS CL E & F I T NE S S MAY 2 01 4
Bill Grundler, 44, could com-
pete in the CrossFit Games
at the 40-and-over Masters
level if he wanted to. Hes
old enough, and hes cer-
tainly good enough.
But he doesnt want to.
He wants to compete in the
Games Open divisionif
only he could qualify. For
four of the past five years,
he placed in the top 10
(only the top three go to the
Games) at the ultracom-
petitive Southern California
regional qualifier, where age
restrictions dont apply and
most of the sports biggest
stars are 20-somethings.
He was close in 2011 (tied
for 6th at SoCal) and even
closer in 2012 (5th), before
slipping to 12th in 2013.
Competing in the Masters
division would be low-
hanging fruit for Grundler
and would put him on the
national competitive stage
for the rst time in his Cross-
Fit career. But as of this
writing, hes shooting for the
Open yet again. (At press
time, the May 9 regionals
hadnt yet taken place.)
But why not just compete
with the over-40s and kick
everyones ass?
Its funny, I get asked
that question a ton,
says Grundler, who owns
CrossFit Inferno in San Luis
Obispo, CA (crossfitinferno
.com). But the whole basis
for my competing is not
just to go and kick peoples
asses for the sake of kick-
ing peoples asses; its to
see where I fit in the grand
scheme of things. If Im
good at something, I want
to know that Im good at it
against the world, not just
in a small segmented group
of people. And its not that
Im ashamed or afraid of
my age. I just feel like thats
kind of been my role in
CrossFit: to be one of those
guys doing what youre not
supposed to be doing.
Exactly how hes been able
to remain competitive among
high-level Cross Fitters in
their 20s and 30s involves
a combination of factors.
Grundler says having a father
who was a wrestling coach
and always encouraged exer-
cise and competition helped.
Mindset has also been key.
The second you think
youre old, youre old,
says Grundler, a former
Division I wrestler at Cal
Poly-SLO. What really
cracks me up is that Im still
getting PRs in my lifts. For
the 30-year-old or 40-year-
old, when you hit that birth-
day, youre all of a sudden
just supposed to shut it
down, and I never really did
that. It really is a mindset.
If you slow down, you
stop moving.
Grundler, 44,
refuses to
move up to
the masters
division of
the CrossFit
Games.
CrossFits Bill Grundler continues to defy his age and
battle the sports youthful elite. by Joe Wuebben
GAMES CHANGER
First and foremost, dont
give yourself an excuse.
The second you say, Well, its
because of my job or because
Im too old or this or that thing
hurts, you give yourself an out
and youre not going to be do-
ing what you should be doing
to get what you want.
GRUNDLER S
OVER-40
ADVICE
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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beta-alanine is a precursor of carnosine, which regulates important aspects of
cell metabolism that may provide stamina and energy-enhancement benefts.
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SKIP
THE
SUGAR
You can do a hell
of a lot better
than sports drinks
laden with corn
syrup. Heres how.
by Chris Giblin
P HOT OGRA P HS BY S A M K A P L A N
86 88
Why beets are your
new superfood
A gourmet recipe that will
actually help performance
WHATS IN THE FRIDGE THIS MONTH
F
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TURN
THE
PAGE
FOR OUR
WHOLE-
FOOD FIX
FOR MORE NUTRITION TIPS, GO TO
MUSCLEANDFITNESS.COM.
I dont like sports
drinks or any of that
sugary stuf. Are
there any fruits I can
have post-workout
instead?
MICHAEL A., CARMEL, IN
ORANGES
Provide a daily dose of
vitamin C, plus a decent
helping of fiber, vitamin A,
and calcium.
BANANAS
Packed with fiber and pectin,
which aid in digestion, plus
potassium and vitamin B6.
PINEAPPLES
Tons of vitamin C and
manganese keep bones
dense and strong.
STRAWBERRIES
Contain anthocyanins in
the pigment, which help
burn stored fat.
KIWIS
Vitamin K, potassium, fiber,
and folate, which helps
generate red blood cells.
Carbohydrates are
very important for
stopping the cata-
bolic effect that training
causes. Consume them as
soon as possible after train-
ingif you go without them
for more than a couple
hours after your workout,
the window that allows for
your best gains closes
until your next lift.
Theres another reason,
too. If youre training hard,
youre depleting your mus-
cles glycogen levels, which
need to be replenished.
This necessitates taking in
carbswith some protein
mixed inso you can rell
glycogen stores and be fully
recovered for your next ses-
sion. (Recommended carbs-
to-protein ratios usually
range from 2:1 to 4:1.)
According to dietitian
Chris Mohr, Ph.D., sports
drinks are a good choice
for endurance athletes,
but fruit is better after the
average weight-training
session. Fruits provide
the necessary carbs, as well
as nutrients that are great
for your body, like fiber,
vitamin C, and a whole slew
of other powerful vitamins,
minerals, and antioxidants,
Mohr says.
Its also always prefer-
able to take in some natural
sugars rather than the
FIVE TO TRY
processed sugars like high-
fructose corn syrup that
are added to most sports
drinks. If you can supple-
ment the fruit with a protein
shake made with skim milk
(which provides more help-
ful carbs through lactose),
it should provide optimal
recovery. Or, as Mohr sug-
gests, just toss the fruit
into the blender while you
make your post-workout
shake. Greek yogurt with
fruit is another option.
As for which particular
fruits to go for, check out
our suggestions below.
EAT DIET 911
DID YOU
KNOW?
Pineapple contains
bromelain, a compound
that helps digest protein
and reduces
inflammation and
swelling.
A
84 MUS CL E & F I T NE S S MAY 2 01 4
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ministration. This product is not intended to diagnose, treat, cure or prevent any disease.
Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition
Corporation. May not be available outside the U.S.
60G 710 83G 10G
CREATINE
EAT ROBERT IRVINE
GO TO CHEFIRVINE.COM FOR EVEN MORE
MUSCLE-BUILDING RECIPES AND FITNESS TIPS.
C L A I RE B E NOI S T

WILD
MUSHROOM
AND
BUTTERNUT
BARLOTTO
YOU LL NEED
5 cups low-sodium
chicken broth
2 cups pearl barley
1 bay leaf
1 medium butternut
squash
5 tbsp olive oil
2 shallots, minced
1 garlic clove, sliced
2 cups maitake
mushrooms, sliced
2 cups oyster
mushrooms, sliced
2 cups crimini mush-
rooms, quartered
cup white wine
2 cups low-sodium
chicken broth
cup parmesan
cheese, grated
2 tbsp fine herbs
(chopped chives,
parsley, tarragon)
Salt and pepper
PREPARATI ON
1. Bring chicken broth
to a boil and add the
barley and bay leaf.
2. Cook for 3035
minutes. Spread on
a sheet pan to cool.
3. Preheat oven to 350.
4. Peel the butternut
squash. Cut off the
bottom, split it down
the center. Remove
all seeds, then dice.
5. Toss the squash with
2 tbsp olive oil, then
place on a baking
SQUASH IT
A cup of butternut squash
has only 22 grams
of carbs with 2 grams of
protein and is loaded
with antioxidants and
vitamins A and C.
This trip is going to take you straight to the gym.
MAGIC MUSHROOMS
MA K E S 6
S E R V I N G S
sheet. Cook in oven
1520 minutes.
6. In a large saut pan
over medium-high
heat, add 3 tbsp olive
oil, shallots, and garlic.
7. Sweat the shallots
and garlic, then add
mushrooms. Saut
until tender.
8. Deglaze the pan with
white wine (heat until
sauce forms).
9. Add chicken broth,
barley, and squash
and continue to
cook over medium
heat.
10. Once the barley
begins to thicken,
add cheese and
finish with fine
herbs.
NUTRI TI ON I NFO
(Per serving) Calories:
579, Protein: 24g, Fat:
14g, Carbs: 87g
Mushrooms are rich in
nutrients that have a
direct effect on athletic
performance, including
selenium, a T-booster;
and niacin, which
increases blood flow
to working muscles.
They are one of the few
nonfortified foods to
contain vitamin D, which
is crucial for improving
muscle efficiency and
function. Yet for most
guys, mushrooms
are often relegated
to the status of salad
ingredient.
In this wild mushroom
and butternut barlotto
recipe, three kinds of
mushrooms get the
spotlight, with butternut
squash and pearl barley
providing complex carbs
to fuel your workout.
Its not very high in
protein, so you can
serve this as a side
dish alongside grilled
chicken or fish, or add
tofu to make it a robust
vegetarian meal option.
CHEF
IRVINE
Be sure to
Like the Chef
Robert Irvine
Ofcial Page
on Facebook.
F
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86 MUS CL E & F I T NE S S MAY 2 01 4
FOR MORE NUTRITION TIPS, GO TO
MUSCLEANDFITNESS.COM. EAT
FOOD OF
THE MONTH

BEET
IT!
Adding this root
vegetable to your
plate will provide a
killer pump.
by Adam Bible
Delicious? Nah.
Nutritious? Abso-
lutely. Beets and
beetroot juice are an
excellent source of
folate and manganese
as well as potassium
and copper. Beets
also contain more
nitrates than any
other vegetable, says
Marie Spano, R.D.,
C.S.C.S., C.S.S.D.,
sports nutritionist
for the NBAs
Atlanta Hawks.
Through a series
of reactions, nitrates
are converted to
nitric oxide [NO],
which expands
blood vessels to
accommodate
greater blood ow,
Spano says. This
increase in blood ow
allows more oxygen
and nutrients to be
delivered to muscles.
Bear in mind beets
arent always red; you
can also get yellow,
or golden, ones. And
while they may never
make your list of
favorite foods, beets
can be tastier than
you give them credit
for. Wrap them loosely
in foil and roast at
400for an hour;
theyll come out tender
and make a great side
or salad ingredient.
You can also toss
them into a juicer
for a whole-food
pre-workout drink.
BEET, BEAN &
FETA BURGERS
S A M K A P L A N
F
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MAK ES 8 SERVI NGS
DID YOU
KNOW?
The nitric oxide
booster
beta-alanine
is derived from
whole beets.
I NGREDI ENTS
2 cups brown rice, cooked
1 cup beets, roasted and
diced or grated
2 tbsp parsley, minced
1 15-oz can black beans,
drained and rinsed
Juice of half a lemon
1 egg
7 oz feta cheese
1 small yellow onion, diced
2 cloves garlic, diced
1 cup panko bread crumbs
Salt and pepper
1 tbsp extra-virgin
olive oil
DI RECTI ONS
1. Preheat oven to 375.
Mix the rice, beets, and
parsley in a large bowl.
2. In another bowl, use a
fork to mash the beans
with the lemon juice and
egg. Combine with the
rice and beet mixture,
then add feta, onion,
garlic, panko, and salt
and pepper, and mix
well. To get a more
compact blend, toss into
a food processor and
pulse a few times.
3. Form eight patties from
the burger mixture.
4. Heat oil at medium high
in a large ovenproof
skillet. Cook the patties
until a crust develops
on one side, about 3
minutes, being sure
not to crowd them.
5. Flip the burgers carefully
and put the skillet into
the oven for 8 minutes.
Remove pan and serve
on whole-grain flat
bread with your favorite
condiments.
NUTRI TI ON
Calories: 546 Protein: 24g
Fat: 12g Carbs: 85g
88 MUS CL E & F I T NE S S MAY 2 01 4
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TRUESTRENGTH.COM/BROCK
BROCK CUNICO
MUSCLE
RECOVERY
FAST
DIGESTING
ADVANCED
FORMULA
These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
Available at:
Novel scientific discoveries have been uncovered in search of unrelated applications. A JD
Searle Company scientist discovered aspartame while researching a new ulcer drug. Pfizer
developed Viagra initially as a heart medication. Hi-Tech Pharmaceuticals initially developed
2(S)-Amino-6-boronohexanoic Acid (ABH) and S-(2-boronethyl)-L-Cysteine HCL (BEC) as
sexual stimulants when perfecting its formulation for Stamina-Rx, only to find out that these
compounds had amazing muscle-building properties.
Nitric oxide-driven sports nutrition typically has consisted of utilizing the arginine analog,
arginine alpha-ketoglutarate (AAKG), to generate nitric oxide. But, why use an analog of arginine,
designed for the purpose of delivering arginine to stimulate nitric oxide production, when you
can safely deliver arginine for direct stimulation of nitric oxide? Maybe because before Anavar,
no one knew how to do this.
ABH and BEC, the novel arginase inhibitors in Anavar, control the arginine cascade that normally
results in arginine being broken down in the muscle pool. This means that Anavar can safely
deliver its high dosage of arginine directly into muscle for significantly more nitric oxide
production. But thats only the beginning.
Anavar also contains the potent, non-steroidal anabolic agent, 25R, Spirostan-5A-Diol-6-one-3-one
(25R), which has a 33:1 anabolic/androgenic ratio and has been shown to increase size, strength
and lean body mass.
Anavar al so sti mul ates ATP producti on for sustai ned muscl e
growth. ATP, creatine bitartrate and monohydrate, and inosine are
synthesized, chelated and then formed into a Dual Bioavailability
Complex in which a bond is created in a crysolvator at a 20:1 ratio.
This ensures their delivery directly to muscle tissue. No other
supplement company utilizes this type of sophisticated technology.
Anavar translates to enhanced recovery, increased protein synthesis
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muscle density. In short, Anavar means unparalleled muscle
and strength.
www.hitechpharma.com - For more information, pIease caII 1.888.855.7919.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This product should not be used in place of or as a substitute for recommendations by your healthcare professional. No clinical study has been done on Anavar.
7KHVHVWDWHPHQWVDUHVSHFLFDOO\EDVHGRQWKHDFWLYHLQJUHGLHQWV%(&$%+&UHDWLQH$73,QRVLQH.HWR'LRVJHQLQ
YOU NEED TO DIET TO SEE YOUR ABSTHERES NO WAY AROUND IT. BU
WORKOUTS ALONE CANT HURT, EITHER. WE CRUNCHED THE NUMBERS AN
TORCH YO
T BURNING 1,000 OR MORE CALORIES IN YOUR
D CREATED THIS FAT-SMOKING SIX-PACK PLAN.
YOUR FAT!
BY JIM SMITH, C.S.C.S.
PHOTOGRAPHS BY STEVE BOYLE

6 82 .83
METS
Your metabolic rate is measured
in METs. The METs for each
exercise varies, but well use six
as an average. See below for a
chart of different MET values.
WEIGHT
First, understand that deter-
mining how many calories
your body burns isnt an exact
science and depends on many
variables. Nevertheless, we
want to prove to you that our
promise isnt just hype, either.
Assume a hypothetical lifter
undertaking our program at a
body weight of 180 pounds.
Thats 82 kilograms.
You cant out-train a bad diet.
These are the proverbs of diet-
ers whove learned that work-
outs alone arent enough. After
all, it takes just moments of
snacking to ingest hundreds of
calories, and an hour for most
people to burn a fraction as
many. But hard work does burn
calories, and coupled with diet,
itll easily create the deficit you
need to lose body fat.
TIME
The total number of minutes
spent on each exercise.
(We count both the training
time and rest periods, because
the metabolic rate is still
accelerated even when youre
resting between sets). The total
minutes for Day 1s workout
average is 50 (0.833 hours).
CALORIES
So a 180-pound lifter will
burn about 410 calories on
Day 1s workout. Each workout
burns roughly the same num-
ber of calories, so during the
course of 3 weekly sessions,
our 180-pound man will use
up just over 1,200 calories in
training alone.
= X X
FIND THE CALORIES YOULL BURN
The formula for measuring energy expenditure for any exercise (i.e., the number of calories
burned) is METs x body weight (in kilograms) x time (in hours).
METS KILOGRAMS HOURS
4
CALORIES BURNED
4This equation is based on a 180-pound man. If you weigh more, youll burn more calories; weigh less and youll burn fewer.
S
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E
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1
410
DUMBBELL LUNGE
Step forward and lower your body until
your rear knee nearly touches the floor
and your front thigh is parallel to the floor.
Keep your torso rigid and upright. Perform
all the reps on one side and then the other.
ACTIVITY METS
Workout, light 3
Workout, intense (bodybuilding) 6
Circuit training 8
Rowing, very vigorous effort 12
MET values are derived from the
Compendium of Physical Activities.
A
B
G
R
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B
Y

V
A
L
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S
S
A

Y
O
E
SHOT ON LOCATION AT CAN DO FITNESS CLUB, EDGEWATER, NJ 94 MUS CL E & F I T NE S S MAY 2 01 4
ABS ARE
BUILT
IN THE
KITCHEN.

2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.

Free standard shipping in the continental U.S. only. BR14956-2


Growth Factor-9 is protected by U.S. Patent Number 8,551,542.
HUMAN TESTED. ATHLETE APPROVED.
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1
,
200 2
,
300
BURNED CALORIES
The total number of calories burned in
training is around 1,200.
CALORIC DEFICIT DIET
There would be 2,300 calories remaining.
All you need to do now is cut just more than
300 calories from your current diet each day
to create a 3,500-calorie deficit.
FAT BURN RESULTS
One pound of fat contains about 3,500
calories. The result? You can lose one
pound of pure lard per week.
+ =
TOTAL FROM THREE WORKOUTS PER WEEK TOTAL AFTER 300+ CALORIES CUT DAILY ESTIMATED CALORIES IN 1 POUND OF FAT
One pound of fat contains about 3,500 calories. If we burn 1,200 of them in training, 2,300 remain.
All you need to do now is to cut a little more than 300 calories from your current diet each day
to create a 3,500-calorie decit. The result? You can lose one pound of pure lard per week.
Sounds too easybut is it? Yes and no. Unfortunately, losing fat isnt as simple as third-grade
math. Your metabolic rate uctuates depending on several factors. Just recovering from intense
training causes your body to burn calories at an accelerated rate for days. We did the math only
to show that exercise can be a potent stimulus for fat loss. If you follow the program, we guarantee
youll be well on your way to a leaner body, and you can let the numbers fall where they may.
3
,
500
BURN A POUND OF FAT A WEEK
CABLE
WOODCHOP
Attach a D handle
to the low pulley of
a cable station and
stand with feet paral-
lel. Keep your lower
back flat and bend
forward at the hips to
reach the handle. Pull
the handle diagonally
upward and over your
left shoulder.
S
T
E
P
2
A
B
96 MUS CL E & F I T NE S S MAY 2 01 4
PRODUCT SHOWCASE
PROMAX Pro Series.
THERE IS NO SHORTCUT TO REAL RESULTS.
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ONS
NEW PRO
COMPLEX

HAS MORE
ONs PRO Complex
delivers more quality
proteins, more amino acids,
more nutrients to support
muscle size and strength
with less than a gram of
sugar and one gram of fat. A
serving tips the scales with
60 grams of protein and 15.5
grams of naturally occurring
and added BCAAs.
Free Sample to First 100 Requests
optimumnutrition.com/procomplex
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REDEFINING
GREAT-TASTING PROTEIN
WITH CHEF IRVINE
The days of choking down a protein bar are over. World-
renowned Chef Robert Irvine and FortiFX founder/ industry
pioneer Sean Perich teamed up to create FIT Crunch Baked
Bars, the only 6-layer baked bars on the planet. These bars
provide the whey protein isolate your body demands, the low
sugar solution you look for, and the real great-taste you deserve.
FIT Crunch Baked Bars will redene your expectation of
how a protein bar should taste and will help keep you on track
towards your tness goals. Available at Bodybuilding.com and
GNC nationwide; delivering 30g of protein and just 6g of sugar
in these chef-created avors: Peanut Butter, Cookies & Cream,
and coming soon Caramel Nut.
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weekly tness giveaways at facebook.com/tcrunchbars
CLEANER. HI-PROTEIN.
Packed with 28g of complete protein, whey primary source,
plus the necessary carbs to aid in protein absorption and
glycogen replenishment. With 8-9g ber to supply a 1:1 net
carbs to protein ratio. Promax Pro Series bars are certi ed
gluten-free, kosher, contain no gelatin, maltitol or articial
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SAME
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BENEFIT, NO
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The 4-in-1 super-thermogenic
HYDROXYCUT HARDCORE
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for real results.
DIRECTIONS
DAY 1
EXERCI SE SETS REPS REST
1 Dumbbell
Power Clean 3 5 90 sec.
2A Deadlift 5 5 60 sec.
2B Pullup 5 8 90 sec.
3A Dumbbell
RDL to Shrug 3 12 0 sec.
3B Pushup 3 20 90 sec.
4 Hanging
Leg Raise 3 10 60 sec.
5 Rower 2 * as needed
*Row as fast as possible for 1000m
DAY 2
EXERCI SE SETS REPS REST
1 Sprint 5 * 30-60 sec.
2 Squat 8 3 60 sec.
3 Barbell Hip
Thrust 4 12 60 sec.
4A Bench Press 4 8 10 sec.
4B Dumbbell
Bench Press 4 10 10 sec.
4C Pushup 4 ** 90 sec.
5 Ab-wheel
Rollout 3 12 45 sec.
6 Farmers Walk 2 *** as needed
*Run at top speed for 8-10 seconds
**As many as possible
***As far as possible
DAY 3
EXERCI SE SETS REPS REST
1 Bench Jump* 5 5 30 sec.
2A Dumbbell
Overhead Press 4 8 10 sec.
2B Face Pull 4 12 10 sec.
2C Dumbbell
Shrug 4 20 90 sec.
3A Dumbbell
Lunge 4 8 (each side) 10 sec.
3B Leg
Extension 4 20 10 sec.
3C Leg Curl 4 20 90 sec.
4 Cable
Woodchop 3 8 (each side) 45 sec.
Pushup ** 100 as needed
*See page 92. **As many as needed
HANGING LEG RAISE
Hang from a pullup bar with
palms facing each other or
in front of youwhichever is
more comfortable. Contract
your abs and explosively
raise your legs up to the bar
as if kicking it.
FARMERS WALK
Hold a dumbbell in each
hand and walk for as
long as you can. Keep
your torso upright and
chest out. Use the
heaviest dumbbells you
can handle.
Perform each workout (Days 1, 2,
and 3) once per week, resting a day
between each session. Exercises
marked A, B, and sometimes C
are done in sequence. So youll
perform a set of A, rest, then B, rest,
and repeat the order until all sets
are complete for the group.
98 MUS CL E & F I T NE S S MAY 2 01 4
THE MOST IMPORTANT EXERCISE FOR FAT
LOSS IS PUSHING AWAY FROM THE DINNER
TABLE. BUT EXPLOSIVE LIFTS BURN FAT, TOO.
DUMBBELL
POWER CLEAN
Bend your hips back
until you feel a stretch
in your hamstrings.
Explosively extend
your hips and allow
the momentum to
bring the weights up
to shoulder level.
A
B
C
1 00 MUS CL E & F I T NE S S MAY 2 01 4
BARBELL
HIP THRUST
Rest your upper back on
a bench and sit on the
floor with legs extended.
Roll a loaded barbell up
your thighs until the bar
sits on your lap (you may
want to place a towel
or mat on your hips or
attach a pad to the bar
for comfort). Brace your
abs and drive your heels
into the floor to extend
your hips, raising them
until your thighs. and up-
per body are parallel to
the floor.
A B
POWER
REAL VI KI NGS DI DN T USE BARBELLS AND
DUMBBELLS TO GET STRONG, AND NEITHER
DOES THE STAR OF HI STORY S HIT
SERI ES. WE TAKE YOU I NSI DE THE
UNORTHODOX TRAI NI NG PROGRAM
THAT TURNED CLIVE STANDEN
I NTO A NORSE WARRI OR.
BY CHELSEA TUTHI LL
PHOTOGRAPHS BY JAMES MICHELFELDER & THERESE SOMMERSETH
HEAVY
BAG WORK
STANDEN TAKES
SOME ROUNDS
TO ABSOLUTE
FAILURE.
1 06 MUS CL E & F I T NE S S MAY 2 01 4
spears against axes, a ships
crewtheir hair matted with
bloodfeasting on raw sh
as icy waters lap over the
hull to bathe them. It sounds
barbaric, but for British actor
Clive Standen, star of His-
torys Vikings, this is a typical
day on set. The historical
drama, depicting the Vikings
rst raids of England in the
late eighth century, strives for
as much realism as possible,
so Standen, 32, doesnt just
endure scenes like the one
described, he performs all
of his own stunts and has
tailored his training to em-
body the role of the ruthless
warlord Rollo Lothbrok.
The set of Vikings isnt
conducive to any kind of
traditional weight training
routine. Much of the time,
lming in the mountains of
Ireland restricts Standen to
little more than a set of resis-
tance bands, a jump rope, a
sandbag, and a kettlebell. As
it happens, this bare-bones
approach is exactly what
personal trainer Jade Lindsay
THE CLASH
OF IRON
V
I
T
A
L


S
T
A
T
S
BICEPS
CURL
BANDS
OFFER MORE
PORTABILITY THAN
DUMBBELLS.
HEIGHT YEARS OF MUAY THAI
TRAINING
VIEWERS (IN MILLIONS) OF
THE VIKINGS PREMIERE
WEIGHT (IN LBS.)
6'2" 212 5 6.21
G
R
O
O
M
I
N
G

B
Y

K
R
I
S
T
A
N

S
E
R
A
F
I
N
O
SHOT ON LOCATION AT MATRIX FITNESS CLUB, ASTORIA, NY
No articial coloring!
Nutrex.com
had in mind for her client
when he rst landed the role.
In the interest of designing a
program that was both adapt-
able and sustainable, Lindsay
prepped Standen with much
of the same equipment her
client would have access to
once he got on setnot to
mention the fact that body-
building-style development of
each muscle wouldnt make
sense for a believable Viking
physique from centuries ago.
This job called for moving
weight through a real-
world setting, so weighted
hill sprints, farmers walks,
and sandbag cleans became
Standens new best friends.
MASTER OF IMPROV
Depending on the set loca-
tion, workouts can be wildly
diferent from day to day,
but its not a new problem
for Standen, who previously
played roles in period pieces
Robin Hood on BBC One and
Camelot on Starz. While a
typical session on the set
of Vikings might include
sandbag work and a variety
of kettlebell and band moves,
Standen mixes in high-inten-
sity Muay Thai kickboxing
sessions on a heavy bag as
well as jumping rope, with
the style (double-unders,
one-leg double- unders, etc.)
switching on every round.
My ideal workout has
to correspond with where
were lming, says Standen,
explaining that in addition
to the bands and kettlebells
he takes everywhere, various
objects on the set are pressed
into service as gym equip-
ment. Any sturdy xture can
become a pullup bar, and
crates can be rearranged for
a variety of elevated pushups
and bench dips. A lot of the
time in Vikings we have to be
on top of the mountain or in
a big open eld, in loads of
diferent weather conditions,
he says. We have to just take
what we can up with us to
the top of the mountain and
use whatevers available. Its
chaotic, but its adaptable and
changeable and you have to
be like that to stay in shape.
When Standen isnt lm-
ing, he frequents Wimble-
don Park near his home in
London, where he lives with
his wife, Francesca, and chil-
dren Hayden, 11, Edi, 7, and
Raferty, 3. The park allows

A SI NGL E
K E T T L EBEL L
OF F ERS
COUNT L ESS
T RAI NI NG
POSSI BI L I T I ES.
T URK I SH
GE T- UPS,
AT L EF T,
T RAI N T HE
WHOL E BODY.
SIDE
LUNGE
STRENGTHEN
LEGS AND
IMPROVE RANGE
OF MOTION.
CLI VE STANDEN S
VI KI NG POWER WORKOUT
Clives workout changes from day to day based on where
hes filming and the equipment he has access to. Below is
an example of what a typical session might look like.
EXERCI SE SETS REPS REST (SEC. )
Sandbag Clean 3 60 sec. 30
Bench (or box) Dip 4 10 30
Pullup 3 Failure 60
Pushup* 3 60 sec. 60
Resistance Bands
Biceps Curl 4 8-10 30
Triceps Pressdown 4 8-10 30
Core Rotation 4 10 (each side) 30
Punch-row 4 10 (each side) 30
Sandbag Woodchop 3 45 sec. 60
Alternating Sandbag 1 60 sec. 60
Shoulder Press
Kettlebell Turkish Get-up 3 10-12 (each side) 60
Kettlebell Side Lunge 4 10 60
Heavy Bag (Muay Thai-style) 5 3 min. 60
*ALL VARIETIES: Hands elevated, feet elevated, etc.
WARMUP 10 minutes jumping rope or six 3-minute rounds, with 60
seconds rest in between. (Often followed by weighted hill sprints.)
1 08 MUS CL E & F I T NE S S MAY 2 01 4
him to continue with the
chefs whim approach to
training, using trees and park
benches as gym equipment.
When asked to ponder the
hypothetical of what his life
would be like without tness,
Standen stumbles. It seems
legitimately impossible for
him to imagine stripping away
something so central to his
life. At the age of 13 he started
training in Muay Thai, putting
in two hours every day apart
from Sundays. (He progressed
so fast that he wound up
teaching other students on
that day.) Until he left for
drama school at age 18, Stan-
den never lost a ght, and he
compares his Muay Thai skills
to Terminator visionthe
ability to target an opponents
weak points in an instant.
Thats what Thai boxing does
to you. You can read some-
ones body very quickly. In a
way, it teaches you when to
get away from a ght, when to
talk someone down, or when
you really do have to step up
to it, he explains.
And did he ever have to
step up to use it on the street?
Yes, he says with a
wry grin, and Im still
undefeated.
These days he uses his
boxing skills as only part
of his training regimen. A
typical session on the heavy
bag consists of six 3-minute
high-intensity rounds with
one-minute rests between
each. Or, if hes looking for a
challenge on a particular day,
hell take a few rounds to fail-
ure. As for his diet, Standen
eats fairly clean most of the
time, but Vikings presented a
whole new set of challenges.
Youll get on set and,
guaranteed, the rst scene at
6:30 or 7 in the morning will
be a feast scene and theyll be
giving you duck and lamb and
turnips, he says, noting that
if he had his way, hed stick
to his typical breakfast of egg
whites and spinach. You try
and nd ways to either nibble
on something thats not that
WE ALL GET INJURED ALL THE TIME.
WE ALL GET SCRAPES AND KNOCKS AND
BRUISES...WE CARRY ON.

BOX
PUSHUP
BY KEEPING HIS
HANDS CLOSE,
STANDEN TARGETS
HIS TRICEPS.

I N T HE GY M,
STANDEN HAD
T HE USE OF PLYO
BOXES. ON SE T,
HE USES CRAT ES
OF DI F F ERENT
SI ZES T O DO AL L
VARI E T Y OF
PUSHUPS.
bad to eat or kind of end
up talking and drinking the
whole way through it and you
dont touch any of your food.

PHYSICAL AND

MENTAL CHALLENGES
When authenticity is the
name of the game (the cast
even sails its own ship), in-
cidental contact with the oc-
casional spear, arrow, or axe
becomes a hazard of the job
site. In one case Standen was
struck in the shoulder with a
spear, a wound that required
stitches. Its a story that made
some waves on the Internet,
but Standen rolls his eyes at
the notion its a hardship.
That got blown out of pro-
portion, he says. The point
was we all get injured all the
time. We all get scrapes and
knocks and bruises and black
eyes and we just carry on.
Were encouraged to try to
make it look real. And the
makeup artists get to save on
fake blood. Win-win.
Even among a cast lled
1 1 0 MUS CL E & F I T NE S S MAY 2 01 4
with menacing characters,
Rollo stands out as especially
sadistic. According to Standen,
Rollo lives his life in the gray.
Hes not a villain, and hes not
a hero. Its fun to do this, but
its very hardbecause hes
capable of anything. Were
all capable of anything, given
the right or wrong circum-
stances, but thats the challeng-
ing part of Rollo, to play the
sociopath. Hes always plotting
something behind the eyes, and
you dont quite know if you can
trust him, but you denitely
dont want to ght him.
Standens portrayal of Rollo
is so brutal, and believable, he
ultimately decided to bring
his three children to the set
so they could see rsthand
that his work on TV was
just pretend, and Dad wasnt
really lopping peoples heads
of at work.
They were seeing me in
clips, and obviously there was
a lot of talk in the houseI
think they genuinely thought
I was a barbarian for a living.
The kids would do well to
get used to seeing Dad in dan-
gerat least onscreen. Next
up is a big-screen adventure,
Everest (set to release in 2015),
with Standen starring along-
side Jake Gyllenhaal. It could
be a major breakout role, and
he owes it all to the work he
put in on Vikings.
I genuinely believe that
Vikings is almost my rst real
jobits changed so much
for me. Everything that came
before was a rehearsal.
AT RI GHT,
BAND PUNCH-
PUL L S ( ROW
WHI L E
ST RI KI NG,
SWI T CH
SI DES) .
BEL OW,
BAND CORE
ROTAT I ON.

BAND
WORK
ADJUSTING THE
RESISTANCE IS AS
SIMPLE AS STANDING
OR SITTING
FARTHER AWAY.
VIKINGS AIRS ON
HISTORY ON THURSDAYS
AT 10 P.M. EASTERN.
WATCH FULL EPISODES
AT HISTORY.COM.

1 1 2 MUS CL E & F I T NE S S MAY 2 01 4


1 1 4 MUS CL E & F I T NE S S MAY 2 01 4
BY CHEF ROBERT IRVINE
PHOTOGRAPHS BY SAM KAPLAN
SESAME
SEARED
AHI TUNA
SALAD
YOU LL NEED
6 oz ahi tuna,
sushi grade
sea salt
2 tbsp sesame
seeds
1 tsp sesame oil
1 small head
napa cabbage,
julienned*
1 bunch watercress
cup mandarin
oranges
cup canned water
chestnuts
bunch cilantro
sprigs
1 cup crispy
wontons
(pre-packaged)
1 bunch scallions,
chopped
cup Asian sesame
dressing
METHOD
1. Place a nonstick
pan over high
heat.
2. Season the raw
tuna with salt and
crust on all sides
with sesame
seeds.
3. Add sesame oil to
the hot pan and
quickly sear the
tuna on all sides,
keeping it rare.
Set the cooked
tuna aside when
finished, resting it
on a paper towel.
4. Place cabbage,
watercress,
oranges,
chestnuts,
cilantro, wontons,
scallions, and
dressing in a large
mixing bowl and
toss gently. Plate
neatly in the
center of a
large dish.
5. Slice the tuna thin
and arrange on
top of the salad.

SEE CHEFS TIPS
ON NEXT PAGE.
MA K E S 4
S E R V I N G S
IT CAN BE HARD ENOUGH to get to the gym after a long day at
work, never mind banging around pots and pans in the kitchen to
cook a healthy meal from scratch. Youve probably experimented
with cooking all or most of your meals for the week on Sunday,
and storing everything in resealable plastic containers until youre
ready to eat. This is a ne solution but too often yields mixed
results: Grilled chicken and steak store in the fridge well enough,
but the moment the recipe gets any more complicated than plain
meat, a once-tasty dish can morph into an inedible disaster. In all
four recipes I present here, I note how to cut corners in prepara-
tion without negatively afecting taste; see the Chefs Tips on each
page. My mantra has always been that you can look good and still
eat gourmet food. Now, it doesnt even have to take up a lot of time.
F OOD S T Y L I NG B Y S UZ A NNE L E NZ E R
SEVEN-
MINUTE
WONDERS
WITH MINIMAL PREP, YOU CAN PUT
THESE FOUR GOURMET MUSCLE-
BUILDING MEALS TOGETHER IN SEVEN
MINUTES OR LESS. HERES TO EATING
WELL EVERY NIGHT OF THE WEEK.
284
CALORIES
12G
PROTEIN
18G
FAT
18G
CARBS
NUTRI TI ON
CHEFS
TIPS
Fresh (local)
veggies
retain more
nutrients and
taste better.
Buy tuna
(or any sh)
the same day
you plan on
preparing the
recipe.
You can
julienne your
napa
cabbage
ahead of
time. This
is a simple
culinary
technique
where you cut
a vegetable
into long,
thin strips.
Refrigerate
the strips until
youre ready
to cook.
MAY 2 01 4 MUS CL E & F I T NE S S 1 1 5
1 1 6 MUS CL E & F I T NE S S MAY 2 01 4
SMOKED
SALMON
WITH
EGGS ON
A BAGEL
YOU LL NEED
4 bagels (any flavor)
1 tsp grapeseed oil
8 eggs
cup smoked
salmon, diced
cup chive cream
cheese (optional)
1 small tomato
METHOD
1. Split bagels down
center, toast, and
set aside.
2. Heat a large,
nonstick pan on
medium-high heat
and add the
grapeseed oil.
3. Crack the eggs
into a bowl, and
whip vigorously
with a fork.
4. Add the eggs
to the hot pan
and scramble.
MA K E S 4
S E R V I N G S
5. Add salmon and
continue to
scramble until eggs
are fluffy.
6. Spread cream
cheese on the
bagels, then top
with tomato slices
and egg mixture.
CHEFS
TIPS
Its best not
to prep any of
this beforehand;
youll want
to keep the
smoked salmon
in the package
until youre
ready to use it.
If youre worried
about the carbs
from the bagels,
swap them out
for Ezekiel bread
or sprouted
bread. Bagels
and breads made
with almond our
also make great
substitutes.
477
CALORIES
17G
FAT
27G
PROTEIN
56G
CARBS
NUTRI TI ON
1 1 8 MUS CL E & F I T NE S S MAY 2 01 4
CURRY
CHICKEN
SALAD
LETTUCE
WRAP
YOU LL NEED
3 cups chicken
breast, cooked
and diced
1 stalk celery
cup green
grapes, halved
cup walnuts
1 tsp lemon juice
cup mayo
1 tsp madras curry
powder
cup mango chutney
salt and pepper
12 Bibb lettuce leaves
METHOD
1. In a mixing bowl,
combine chicken,
celery, grapes,
walnuts, lemon
juice, mayo, curry
powder, mango
chutney, and salt
and pepper until
ingredients reach an
even consistency.
MA K E S 4
S E R V I N G S
2. Evenly divide the
mixture among all 12
leaves. If youre
saving any for meals
later in the week,
dont put it on the
lettuce until youre
ready to eat. Three
wraps constitute a
single serving.
You have a few
options here.
You can grill chicken
breast, roast a
whole chicken, or buy
a cooked rotisserie
chicken from
the grocery store.
Dice the breast
into small chunks
and refrigerate
in a resealable plastic
container until youre
ready to prepare
the rest of the recipe.
If you dont have
time to cook,
use canned chicken
in water.
CHEFS
TIPS
433
CALORIES
23G
FAT
41G
PROTEIN
18G
CARBS
NUTRI TI ON
1 1 8 MUS CL E & F I T NE S S MAY 2 01 4
2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease.

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LUMP
CRAB
DEVILED
EGGS
YOU LL NEED
6 eggs, boiled
and peeled
cup mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
cup lump crabmeat
salt and pepper
Old Bay seasoning
METHOD
1. Slice the eggs in
half lengthwise,
remove the yolks.
2. Place two of the
yolks in a medium
mixing bowl, set all
the whites aside.
3. Mash the yolks with
a fork and add the
MA K E S 4
S E R V I N G S
mayo, mustard,
lemon juice,
crabmeat, and salt
and pepper.
4. Stuff the egg whites
with the crab/yolk
stuffing and sprinkle
with Old Bay.
Keep
crabmeat
in the
package
until
youre
cooking.
CHEFS
TIPS
156
CALORIES
12G
FAT
9G
PROTEIN
4G
CARBS
NUTRI TI ON
1 2 0 MUS CL E & F I T NE S S MAY 2 01 4
1-888-3Nutrex
Nutrex.com
It takes something real special to
get a BIG GUY like me SHREDDED.
-Zack King Khan
1 2 2 MUS CL E & F I T NE S S MAY 2 01 4
MAY 2 01 4 MUS CL E & F I T NE S S 1 2 3
BY JOE WUEBBEN
PHOTOGRAPHS BY MIKE RAABE
GROW YOUR
CHEST AND
ARMS WHILE
GETTING
IN SOME
FAT-BURNING
CARDIO WITH
FITNESS MODEL
JOE DONNELLYS
HEAVY YET
FAST-PACED
WORKOUT.
very now and then, a seemingly complex
question deserves a simple answer. For example:
How do I build muscle and burn body fat at the
same time, so I can have a carved-up six-pack
to go along with my big chest and arms? The simple
answer: Train with both high intensity and high volume.
PART 1
Rest 6090 seconds after EZ-bar
curls. Complete triset five times.
EXERCI SE REPS
Incline Barbell Press 10
Plyometric/
Clap Pushup 5
EZ-bar Curl 12*
*First six reps at regular/moderate speed; last
six reps at a slow tempo.
PART 2
Rest 90120 seconds after
hammer curls. Complete giant
set four times.
EXERCI SE REPS
Flat-bench
Dumbbell Press 10
Overhead Dumbbell
Triceps Extension 8-10
Flat-bench
Dumbbell Flye 8
Hammer Curl 8 per arm
PART 3
Rest 90120 seconds after dips.
Complete giant set four times.
EXERCI SE REPS
Decline Barbell Press 8
High to Low Cable Flye 12
Double-arm
High Cable Curl 12
Dips To failure
PART 4
Dont rest after last exercise; go
right back to the first exercise.
Complete giant set three times.
EXERCI SE REPS
Low to High
Cable Flye 12
Cable Rope
Hammer Curl 10 + half reps*
Body-weight
Skull Crusher To failure
Upper-chest
Pushup
(Feet on Bench) To failure
*After failing at 10 full ROM reps, do 45 half/
partial reps with the same weight to exhaust
the muscles.
HAMMER
CURL
The more Ive
worked on hammer
curls and rope
curls, the more its
strengthened the top
of the forearms,
says Donnelly. And
it also works the
lower portion of the
biceps, the insertion
point, which most
people neglect.
HIGH-VOLUME
WORKOUT
CHEST/TRICEPS/BICEPS
Within each triset (Part 1) or
giant set (Parts 2, 3, and 4),
go directly from one exercise
to the next with minimal or
no rest. After each triset or
giant set, rest for specified
time before repeating.
DESIGNED BY JOE DONNELLY
S HOT ON L OC AT I ON AT ME T ROF L E X GY M, L ONG B E A C H, C A 1 24 MUS CL E & F I T NE S S MAY 2 01 4
Thats the whole premise behind the
following upper-body (chest and arms)
workout, courtesy of tness model Joe
Donnelly, who knows a thing or two
about being lean while holding on to size,
as evidenced by the photos you see here.
Yes, thats Donnelly, a man who has prob-
ably forgotten more exercise knowledge
than most personal trainers will ever pos-
sess thanks in part to a college football
career at Syracuse University and a stint
in the NFL where he learned from some
of the best strength and conditioning
coaches in the country.
The basic philosophy behind the
routine is muscle-building cardio, to
get your conditioning done during your
lift so youre burning fat while promot-
ing muscle growth, says Donnelly, 33.
Whereas the age-old thinking was that
you bulk up and then you strip away
calories and add in cardio to get leaner,
studies have shown that doing excess car-
dio and stripping away calories costs you
a lot of muscle mass. Now we know that
the best way to add lean muscle is doing
the opposite of that: grow lean muscle
slowly and add in the cardio component
during your lifting.
To execute this, Donnelly ofers up four
separate mini-circuitsone triset and
three giant sets, each of which hits the
chest, triceps, and biceps with at least
three sets apiece and reps residing mostly
DECLINE
BARBELL PRESS
When you press on a decline,
thats when youre at your
strongest, Donnelly says.
If youre trying to build size,
you have to do something to
develop your power.
DIPS
Lean forward as
much as you can,
kicking your butt and
hips in the air a little
bit, Donnelly says.
As you get tired,
move more into an
upright position. Its
harder when you
lean forward, and
its easier when
you come upright
because it uses
more triceps, so
its hitting both the
pecs and triceps.
EXCESS
CARDIO AND
STRIPPING
AWAY
CALORIES
COSTS YOU
MUSCLE.
GROW LEAN
MUSCLE
SLOWLY
AND ADD
IN CARDIO.
1 2 6 MUS CL E & F I T NE S S MAY 2 01 4
POWER SHRUGS
634,320 LBS/YEAR
INCLINE BENCH PRESS
34,520 LBS/MONTH
CAR PUSH
3 MILES/YEAR
FRONT SQUATS
12,720 LBS/MONTH
PAD WORK WITH RAY LONGO
72 HRS/YEAR
UNDER WATER SWIM
300 METERS/MONTH
ROAD CYCLING
400 MILES/MONTH
DO THE WORK.
CHRIS WEIDMAN
MMA MIDDLEWEIGHT
MONSTERMILK.COM
*MONSTER MULTI IS NOT CURRENTLY CERTIFIED FOR SPORT. MONSTER INTRAPOWER AND MONSTER PROTEIN ARE TESTED FOR ATHLETIC BANNED SUBSTANCES IN COMPLIANCE WITH THE NSF INTERNATIONAL CERTIFIED FOR SPORT

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program, may contribute to weight management and recovery from exercise. 2014 CytoSport, Inc. Benicia, CA 94510 USA
INTRODUCING MONSTER PROTEIN


& MONSTER INTRAPOWER


CLEAN FUEL FOR SERIOUS WORK
OVERHEAD
DUMBBELL
TRICEPS
EXTENSION
Keep the core tight,
shoulders level, and
focus on contraction
of the triceps at the
apex of each rep,
Donnelly says. Go
light if you have to.
DUMBBELL
FLYE
Focus on a deep
stretch that may pro-
mote added width to
the chest as well as
flexibility, Donnelly
says. When gravity is
no longer pulling the
dumbbells, tension
has been released
from the muscle
being worked.
in the 812 range with appreciable loads.
Its not about doing a bunch of light
sets, Donnelly says. Youre still doing
heavy incline bench presses, for example,
but youre combining them with explo-
sive movements and time-under-tension
[TUT]. After inclines, youre going to
drop to the oor for clap pushups. You
could do a regular pushup and do 40 reps,
but thats not going to put a tremendous
amount of stress on the chest. A plyomet-
ric pushup, creating that explosion of
the ground and catching yourself on the
way down, is almost like a forced nega-
tive. And then on the EZ-bar curls, youre
doing slow reps, adding in TUT, which is
building muscle.
Intensity is ramped up via minimal rest
periods; within trisets and giants sets
youll take virtually no break.
You want your heart rate to come back
down a little bit, Donnelly says. Because
when you have a constantly elevated heart
rate, that doesnt burn as many fat calories
as when the heart rate uctuates a lot.
Thats the whole premise behind HIIT
training. You want the heart rate to go up
and come down over and over.
Despite entailing more than 50 total sets,
this workout can be done in just under an
hour. Hit it hard and a bigger, leaner upper
body wont be far behind.
1 2 8 MUS CL E & F I T NE S S MAY 2 01 4
FLAT-BENCH
PUSHUP
Focus on keeping a flat
back and tight core,
Donnelly says. Rather
than aiming on push-
ing yourself up, think of
contracting your pectoral
muscles as you rise.
FLAT-BENCH
DUMBBELL PRESS
Explode upward on each rep,
Donnelly says.
ABOUT
THE MODEL
Name:
Joe Donnelly
Residence:
Los Angeles, CA
Height: 6'3"
Weight: 238 lbs
Favorite Body Part
to Train: Legs
Favorite Exercise:
Squats, sprints
Interesting Fact:
Played football
at Syracuse
Website: joe
donnellytness.com
EVEN MORE VOLUME
Ready to take if further?
Check out the extended
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BEWARE
OF DIET
TRAPS
These nine nutrition saboteurs can wreck
your physique in short orderunless you
sidestep them with the following tricks.
JUST LIKE TRAINING, healthy eating is much more
complicated than knowing the basics. Sure, you probably
realize by now that a deep-fried onion blossom is not exactly
conducive to maintaining a rock-solid midsection. But what
about all those lesser-known acts of food sabotage that could
be creeping into your everyday eating habits? Some, like eating
too fast, could seem rather benign at rst, but in fact can be
a big reason your physique is more doughy than chiseled.
Read on for nine surprisingyet all-too-commondiet traps.
MAY 2 01 4 MUS CL E & F I T NE S S 1 3 3
A report in the Journal of Consumer
Research showed that individuals who
make stimulus-based decisions when
shopping instead of choosing items
based on whats on a list are more likely
to succumb to urges for junk food (like
that two-for-one deal on cheese pufs).
This is because grocery stores are de-
signed to overpower the senses; walking
in without a detailed list almost guar-
antees youll come out of the store with
items you never intended to purchase
especially junk food.
Scarfers beware: Inhaling your food
can give you a physique that looks
more station wagon than Ferrari. When
you feel like youre starving, its only
instinctual to eat fast; but a 2013 study
by British researchers discovered that
people who chewed each bite of their
lunch for at least 30 seconds consumed
half as much candy later in the day
as those who ate more quickly. The
researchers concluded that chewing
food at a snails pace can help you
remember meals for longer, so youre
less apt to reach for nutritionally
corrupt snack foods later on.
YOU EAT LIKE
SPEEDY
GONZALES
YOU
CHEAT
TOO LATE
YOU SHOP
ON A WHIM
AVOI D THE TRAP Plan out a weeks worth
of healthy meals and snacks, then make a
detailed list from this menuand stick to
it. This will save money, too.
AVOI D THE TRAP Put down your utensils
after every bite and thoroughly chew your
food. The more time it takes to eat, the
more satised youll be. Youll eat only
what you need at that meal and be less
likely to cheat later.
Too much late-night ice cream can blow up your
physique. But scientists in Israel say cheating in
moderation does work. Study volunteers who added a
decadent item like cookies, cake, or ice cream to their
high-protein, high-carb breakfast kept fat of better
and had fewer cravings throughout the day than those
who went without. Noshing on cheat foods earlier in
the day can take advantage of your metabolism, which
is higher in the morning and generally wanes as the
day progresses. Or, at the least, eating early will give
you more time in the day to burn those calories.
AVOI D THE TRAP You shouldnt necessarily top of your
breakfast with cheesecake, but if you nd yourself too often
giving in to temptation for desserts, try adding a reasonable
amount to your rst meal of the day. It could be an ounce of
dark chocolate, a few small cookies, or a thin wedge of cake.
1 3 4 MUS CL E & F I T NE S S MAY 2 01 4
F
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D

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N
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I
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Sel ect
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YOURE DRUNK
ON CALORIES
If you want to fend of ab, make sure the majority of
your calories are in solid form. A study conducted by sci-
entists at the University of Kansas Medical Center found
that postmeal hunger and desire to eat were greater
when subjects consumed liquid calories compared with
when they ingested the same amount of energy from
solid food. The scientists found that the solid meal led
to a greater drop in the hunger hormone ghrelin than the
liquid meal. Thus, it appears that calorie-for-calorie, solid
food does a better job at curbing hunger and putting
the brakes on overeating. Whats more, an investigation
published in the Journal of the American Medical Associa-
tion reported that fructose, a sugar pumped into many
sweetened drinks, does a lousy job of telling your brain
to suppress hunger.
If your mind is elsewhere while
youre eating, you could be
unknowingly derailing your diet.
Case in point: A review of studies
published in the American Journal
of Preventive Medicine found that
eating while watching TV was
strongly associated with the
consumption of higher portions
of calorie-dense food and drink.
Further, researchers from the
University of Bristol, in England,
discovered that
people who ate a
meal while playing
a computer game
consumed double
the number of
calories for dessert
30 minutes later
than those who
dined distraction-
free. Taking attention away from
the food youre consuming causes
a lack of awareness about how
much youre actually eating, which
may lead to calorie gluttony. Youll
also remember less about the
food if you ate while watching TV
or working on the computer, which
can leave you feeling famished
later on.
YOURE A
MINDLESS
EATER
AVOI D THE TRAP We still encourage pre- and post-workout
protein shakes to fuel muscle repair and growth, but avoid
too many liquid calories elsewhere in your diet. This means
eating a whole orange instead of chugging down OJ, taking
your cofee without sugar, and going easy during cocktail
hour. Turn to healthy calorie-free drinks like green tea instead
of sugary options like bottled iced teas.
AVOI D THE TRAP Make it a priority
to make mealtime just that: a time
to focus on the food youre eating,
not the never-ending spam e-mail in
your in-box. This means meals should
be eaten at the dinner table or in the
ofce break room instead of on the
couch or in front of the computer.
Cocktails can be twice
as bad as sodathe sugar
spikes insulin, and the
alcohol dials down your
metabolic rate.
FOCUS ON
THE FOOD
Lunch
at your
computer is
a surefire
path to
overeating.
1 3 6 MUS CL E & F I T NE S S MAY 2 01 4
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YOURE
TOO
STRESSED
Stress in the weight room
is a good thing, but when it
comes to healthful eating, not
so much. In a recent report in
the Journal of Cognitive Neu-
roscience, scientists asked
volunteers to read statements
designed to heighten negativ-
ity and stress, then performed
brain scans while the volun-
teers viewed pictures of high-
calorie foods, such as cake or
a hamburger. They found that
the same parts of the brain
that equate pleasure with
sinful foods lit up like a Christ-
mas tree. Stressful situations
like work deadlines and falling
behind on bill payments can
set up a scenario in which the
reward portion of your brain
takes control of your exhaust-
ed mind, making it difcult to
resist diet-derailing foods.
You can have your
cake and eat it, too
(in moderation).
See Tip No. 3.
AVOI D THE TRAP When companies alter processed foods
like cookies, salad dressings, peanut butter, and fruit yogurt to
become low fat, they typically add sugar to compensate for
taste. So if you scarf down a jumbo low-fat mufn, youll likely
end up eating more calories than if you had a normal-size full-
fat mufn. Youre almost always better served by sticking with
the real deal (read: plain 2% yogurt and full-fat natural peanut
butter) and enjoying them in sensible servings. Besides, the fat
these foods contain will help temper hunger pangs so youre
less likely to raid the vending machine later on.
Products labeled low-fat or
fat-free can do your waistline
more harm than good. A 2013
study published in the journal
Appetite fed subjects identical
meals on separate occasions.
The information they received
about the meals difered, how-
ever, in that one was said to be
lower in fat and calories than the
other. The researchers found
that men consumed on average
3% more calories when noshing
on the meals they believed to be
low-fat. Foods labeled as such
can cause you to increase what
you think is an appropriate serv-
ing size, underestimate total
consumption, and even alleviate
guilt in the aftermath.
FALL
FOR THE
LOW-FAT
LABEL
YOU
AVOI D THE TRAP During
particularly stressful times,
look for ways to distance
yourself from unhealthy
temptations such as the drive-
thru on the way home from
work. A walk in the park during
your lunch hour or an all-out
workout after a workday can
help calm your nerves so you
wont dig deep into a tub of ice
cream. Keep healthy snacks
like baby carrots and almonds
in your ofce or car so you can
munch on these when your
boss is pushing your buttons.
And remember that its much
harder to eat crap when youre
stressed if you dont have it in
the house in the rst place.
1 3 8 MUS CL E & F I T NE S S MAY 2 01 4
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1 4 0 MUS CL E & F I T NE S S MAY 2 01 4
AVOI D THE TRAP If youre serious
about eating to get lean, one of the
best ways to do it is to write down
everything you eat in a detailed
food journal that tracks each bite.
A report in the American Journal of
Preventive Medicine involving nearly
1,700 participants found that those
who kept daily food records lost
about twice as much body fat as
those who failed to jot down what
they ate. A food journal keeps you
honest and lets you pinpoint where
you might be falling into bad habits.
AVOI D THE TRAP Be the chef. Because restaurant fare is often
a sea of nutritional pitfalls, trimming the fat means preparing
as many of your own meals and snacks as possible so you can
control the ingredients used. When you do eat out, try to select
restaurants that post the calorie count of their dishes so youre
more informed and have a ghting chance.

Eating at regular intervals is com-
mon advice, but it can be all too
easy to nibble your way to a soft
physique. It seems silly to leave
just one rice cake in the bag
Nobody will notice the missing
brownie in the ofce lunchroom
It wont matter if you grab a few
extra handfuls of pretzels here
and there as you plug away on the
computer...Such
mindless, seem-
ingly innocent
munching adds
up and could
sabotage a well-
planned diet
geared toward
torching fat.

YOU LOSE
TRACK OF
YOUR SNACKS
YOU EAT
FAMILY
STYLE
If you think forgoing the drive-through for a sit-down
restaurant will help in your pursuit to get lean, think
again. According to a recent American Journal of
Preventive Medicine study, dishes at family establish-
ments like Applebees and Olive Garden have higher
calorie counts on average compared with those served
at fast-food joints. Why? The common restaurant prac-
tice of bringing elephantine serving sizes to the table
assures an avalanche of calories. And researchers
reported in the Journal of Consumer Research that pa-
trons are likely to underestimate the calories in a meal
from a restaurant they believe is healthier.
SNACK
SMARTER
Family-style
serving makes it
nearly impossible
to track calories.
1 4 0 MUS CL E & F I T NE S S MAY 2 01 4
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Q
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B
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A
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MAY 2 01 4 MUS CL E & F I T NE S S 1 4 3
S HOT ON L OC AT I ON AT GOL D S GY M, S A NTA A NA , C A
PLANK IT UP: The plank may
not be as alluring as dragon
ags or inverted situps, but it
holds value beyond the gyms
avor of the week or your favor-
ite Rocky training montage. Be-
cause planks increase positional
strength along your transverse
abdominis, they condition your
abs to hold closer to your spine
at rest. This will leave you with
a atter stomach and, probably,
a few pairs of saggy jeans to
chuck into the Goodwill bag. By
supersetting this with the ab
wheel for 30 seconds at a time,
your transverse absthe deep
core muscles get a double
dose of gruesome but waistline-
whittling work.
SUPERSET 1
While the amount of
detail in your abs is
most directly related
to what you stuf
in your chew hole,
dont fool yourself
into thinking that
training them hard
has somehow gone
out of style. Blast-
ing your abs with
challenging and
constantly varying
workouts is crucial
if you expect to
have a middle worth
showing of. Too
often, we become
stuck in the same
remedial array of
exercises, sets, and
reps, allowing the
miracle of adapta-
tion to rob us of any
potential gains in
muscle quality. By
stepping things up
and implementing
more intense train-
ing protocols, you
can swiftly enhance
the appearance of
your sixer.
PLANK
Sets 5
Reps Hold
30 sec.
DIRECTIONS Take no rest between
exercises on either superset.
Simply alternate exercises until
five total supersets have been
completed. Rest 12 minutes
between Supersets 1 and 2.
AB
WHEEL
ROLLOUT
Sets 5
Reps 10
WHEEL IT IN: One of the
few infomercial products to
have come out in the last two
decades that has proven to be
anything but a gimmick is the ab
wheel. Sure, you can easily rep-
licate its benets with a barbell
and a couple of 25s, but the nar-
row and less stable construct of
the wheel helps to better engage
more of your core musculature,
which is targeted rst in this
minimalist workout. A properly
performed rep on the ab wheel,
one where you start and nish
with your thighs perpendicular
to the oor while keeping your
back as at as possible through-
out, massacres your rectus
abdominis from top to bottom,
while also engaging your deeper
transverse abdominis.
1 4 4 MUS CL E & F I T NE S S MAY 2 01 4
The overlooked. The ignored. Willful or not, we sometimes forget what counts, what matters most. Its easy to go
for the obvious the showstoppers, the sizzle. But youre different. You know the importance of substance, the
steak. Thats why you squat. While everyone else trains arms, youre in the hole, grinding out another set. Squats
are the foundation for everything else you do in the gym. But squats can take a toll on the body like nothing else.
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turn to Animal Flex. For over a decade, Animal Flex has won more awards and praise than any other joint
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DOUBLE UP: Dont think
the double crunch is
tough? Try it after ve
supersets consisting
of ab wheels and planks.
Where most people
wouldnt bat an eyelash
at 1215 reps of this top-
to-bottom ab shredder,
doing this many while
fatigued usually means
true failuresomething
often marginalized in
ab routines.
WIPE IT: The windshield
wiper is a great way to
rein in your lower abs and
obliques, both of which
can be trouble areas. Your
lower abs have to re to
hold your legs in position,
and your obliques are
responsible for starting
and stopping momentum
on each rep. Twist only
as far as needed to feel a
stretch in your obliques.
DOUBLE
CRUNCH
Sets 5
Reps 12-15
LYING
WINDSHIELD
WIPER
Sets 5
Reps 810
(each side)
SUPERSET 2
DONT ALLOW YOUR
FEET TO TOUCH THE
GROUND IN THE
DOWN POSITION. THIS
KILLS THE TENSION
IN YOUR ABS.

1 4 6 MUS CL E & F I T NE S S MAY 2 01 4

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MAY 2 01 4 MUS CL E & F I T NE S S 1 4 9
SUPPS
A BITTER PILL
How banned substances are giving natural
supplements a bad name. by Ray Cole
NOMA B A R
THIS MONTH IN SUPPLEMENT NEWS
Razor8 from
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The months
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Testosterone he began,
insulin[-like] growth
factor 1, human growth
hormone, and some diferent
forms of peptides.
All of them banned? Pelley
asked.
All of them banned, he
replied.
Bosch had allegedly been
supplying A-Rod and at
least 13 other Major League
Baseball players with these
synthetic drugs that boost
performance and muscle
growth. And despite the fact
that both testosterone and
growth hormone are naturally
occurring hormones in the
human bodytestosterone is a
steroidal hormone that builds
lean muscle, and HGH is pro-
duced in the pituitary gland,
activating a receptor that
signals cells for muscle growth
to turn onMLB and other
sports leagues ban the use of
them in a synthetic form.
Why? The performance-
enhancement aspect is really
at the heart of it, says Rick
Collins, a lawyer at Collins,
McDonald & Gann in Mineola,
NY, and one of the foremost
experts on performance-
enhancing-supplement law in
the country. Testosterone
and anabolic steroids have
been linked with and inex-
tricably interwoven with the
idea of cheating.
The substances A-Rod
was allegedly taking werent
banned only by MLB; many
were at-out illegal. Testoster-
one and anabolic steroids have
prescription use for people
with hormonal deciencies,
but both are classied as
Schedule III banned drugs
by the DEA, and HGH laws
vary depending on the state.
[HGH] is regulated under
a specic law that limits its
distribution and the reasons a
physician can even prescribe
it, says Collins, and testos-
terone possession without a
script could land you in jail.
Using testosterone and ste-
roids also has serious health
risks, ranging from increased
urination frequency all the
way to sexual dysfunction
including the famed shrinking
of the testicles, or testicular
atrophy. This happens be-
cause using synthetic testos-
terone can shut down your
bodys normal production of
the hormone. Synthetic HGH
overuse can cause joint pain
and an imbalance of good and
bad cholesterol in the body. It
can also accelerate your body
in ways you might not want.
If somebody is running
superphysiological levels of
[testosterone] from some
source [such as steroids], that
sets him up for also possibly
accelerating the growth of
tumors in the case of some-
one whos vulnerable to
cancer, says Dave Ellis, R.D.,
of the Collegiate and Profes-
sional Sports Dietitians
Association. There seem
to be people who take
testosterone to slow the
symptomatic sarcopenia [loss
of skeletal muscle mass] of
aging. But taking steroids
can exacerbate existing heart
problems, he adds.
Synthetic testosterone and
HGH cant be found at your
local GNC, though what you
see in supplement stores often
sounds close to something like
an illegal hormoneand a lot
of people cant tell the difer-
ence. However, supplements
from companies like Novex
Biotech and BPI Sports arent
illegal synthetic hormones
theyre basically foods.
Dietary supplements are
regulated as foods, not drugs,
because their ingredients are
naturally present as com-
ponents of what people eat,
Anthony Bosch, founder of
Miami drug clinic Biogenesis,
dgeted as he sat across from
Scott Pelley of CBS News in
a mid-January interview and
began listing all the drugs hed
given to New York Yankees
third baseman Alex Rodriguez.
so theyre deemed to have
inherent safety, says Collins.
Amino acids, for example, are
present in our foods. Supple-
ment products made of these
amino acids are very difer-
ent from prescription-drug
products like testosterone
and HGH. The supplement
products help spur the body to
naturally produce more hor-
mones, while the prescription
drugs are synthetic versions of
the hormones themselves.
Indeed, a 2009 study in
Reproductive Biology and
Endocrinology showed that
the amino acid D-aspartic
acid (also called D-aspara-
ginic acid), one of the main
ingredients in TestroVax,
enhanced the release of
testosterone in the body.
A 2002 study in Current
Opinion in Clinical Nutrition
and Metabolic Care found that
oral doses of L-arginine, one
of the main ingredients in
Growth Factor-9, enhanced
growth hormone response;
in tandem, L-arginine and
L-lysineanother amino acid
found in GF-9enhanced
growth-hormone secretion,
according to a 1981 study.
Other supps like BPI GRP-
HD work in a similar way
with diferent ingredients,
utilizing natural growth-factor
peptide-releasing agents and
SUPPS BANNED SUBSTANCES
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The substances
A-Rod was
allegedly taking
are nothing like
what youd find
at a GNC.
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SUPPS
FOR MORE SUPPLEMENT NEWS, GO TO
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roots such as Calea ternifolia, Eucommia
ulmoides, and kudzu (Dolichos lobatus)
to increase growth hormone levels. Or
the natural test-boosting Nugenix Free
Testosterone Booster, which combines the
test-boosting power of zinc and Testofen,
a compound derived from the fenugreek
plant thats been clinically studied; a 2011
study in Phytotherapy Research resulted in
60 male subjects reporting increased libido
and muscle strength after taking Testofen.
Dietary supplements dont have active
pharmaceutical ingredients in them, says
Ellis. There are lots of regulations that the
supplement industry has to follow. Theyre
made of ingredients that are out there on
the market and assembled together, hope-
fully under good manufacturing practices.
Pro baseball, in the meantime, is plagued
with steroids and HGHand the culprit
might be in your neighborhood. The evi-
dence from the Biogenesis case is showing
that the antiaging clinics seem to be, for
all athletes, a destination for getting your
hands on some type of compounded prod-
uct, says Ellis. That is to say, testosterone
or HGH compounded into another drug
or another form of delivery. Thats a bit
of another unregulated beast, the com-
pounding industrys production, theoreti-
cally for legitimate application through a
licensed health professional like a doctor,
to a patient whos really been qualied as
a candidate. And now, of course, the not-so
scrutinized application of all these growth
delivery systems of some kind of musculo-
trophic compounds seem to be cavalier in
some of these environments.
The diference between test- and HGH-
boosting supps and synthetic, banned
substances is stark. The supps are aimed
at boosting testosterone and HGH in a
safe, natural way. The chemical diference,
as Charles E. Yesalis, Ph.D., of Penn State
University puts it, is like the diference be-
tween [drinking] orange juice and gasoline.
TESTROVAX
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BPI Sports
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GROWTH FACTOR-9
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BANNED SUBSTANCES
FIVE TO TRY
These hormone boosters
are safe and effective.
www.powerblock.com
free brochure
8773169850
A molecular model
of testosterone.
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READY FOR
ANYTHING
Why your plan of attack in the gym should include
these cutting-edge supps. by Adam Gonzalez
CREATINE
Drives production
of ATP, increasing
workout volume.
Creatine is an energy
substrate formed by
three amino acids
(arginine, glycine,
and methionine).
During workouts,
creatine donates phos-
phate to adenosine
triphosphate (ATP),
the energy that fires
muscle contractions.
Look for creatine
monohydrate and/or
creatine HCl.
BETA-
ALANINE
This amino acid sup-
ports strength and
endurance, but research
also demonstrates that
taking beta-alanine with
creatine improves the
benefits over taking
either alone. Beta-alanine
works synergistically
with creatine to support
muscle mass while
reducing body fat and
combines with histidine
to form carnosine,
which studies show
increases strength.
NITRIC
OXIDE
Nitric oxide boosters
allow more blood, oxy-
gen, and nutrients to
reach working muscles.
In your body, amino
acids such as arginine
readily convert to nitric
oxide. Agmatine, an
arginine derivative,
also boosts NO and has
been shown in some
studies to have certain
antidepressant effects.
CAFFEINE
Research has shown
that caffeine increases
strength and reduces
the level of perceived
pain. The anhy-
drous (dry) form has
been shown to be
the most effective.
Caffeine analogs such
as higenamine HCl,
hordenine HCl, and
yohimbine HCl also help
increase thermogen-
esis (fat burning).
Your best workouts dont happen by chancethey come with
planning. Before you head to the gym, you have to prepare both
your mind and body for the work to come. You need to get in
the amino acids and other nutrients that help fuel your muscles
to perform at their peak, and you also need supplements that
support energy and focus. The solution is to take a range of
pre-workout supplements, including creatine, beta-alanine,
nitric oxide (NO) boosters, and cafeine and its analogs. At right,
read more about what each of these ingredients provides.
GET THEM TOGETHER
Razor8 from Allmax Nutrition
delivers all of these ingredients
in one pre-workout product. Each
scoop provides 5g of creatine,
as well as efficacious doses of
other ingredients (including 272mg
of caffeine anhydrous, in addition
to caffeine analogs).
Mix key-lime-cherry-flavored
Razor8 with 46 ounces of
water, and drink before training.
For more information, go to:
allmaxnutrition.com.
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SSl educated me about the scientific aspects of bodybuilding. Even
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MEET NICK
Hes a perfect example of why we do what we do.
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NickFitness.com
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ANAVITE
GASPARI NUTRITION
This powder formulation mixes eas-
ily with water and provides vitamin
A (5,000 IU), vitamin C (250mg),
vitamin D3 (1,000 IU), and many
more, plus minerals calcium (121mg),
iodine (75mcg), magnesium (200mg),
zinc (15mg), and others.
AR-5
AST SPORTS SCIENCE
Drives amino acids and other key
ingredients directly to your muscles.
For use pre-, intra-, and post-
workout. Contains 7g of micronized
BCAAs, 3g of micronized glutamine,
an anti-catabolic amino acid
matrix, and electrolytes.
FAT BURNER
SHREDZ SUPPLEMENTS
Each two-capsule serving
delivers a fat-burning blend with
dendrobium, phenylethylamine
(PEA), caffeine anhydrous, and
green tea extract, helping you
show off your abs while fueling
your workouts.
MANCAKES
MANCAKES
This Buttermilk pancake-and-waffle
mix delivers 23g of protein and 19g
of net carbs per serving. Just add
water, milk, or even coffee to create
a batter that makes delicious pan-
cakes that will drive muscle growth.
REDLINE WHITE HEAT
VPX
Among the ingredients in the
proprietary pre-workout blend are
caffeine anhydrous, 4-amino-2-
methylpentane citrate, yohimbine,
and theacrine. Brings intense focus
for hardcore training sessions.
MANOTOX
NIP+MAN
This advanced technology moistur-
izer contains proven ingredients to
help men smooth the appearance of
their skin, reducing visible lines and
wrinkles. Sent to men only. Women
received Nip+Fab Dry Leg Fix.
BLENDERBOTTLE
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The same sturdy wire mixer
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compartments.
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N
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According to a Harris Interactive
survey, 55 percent of working
adults are in search of a new
profession. So why not turn your
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YOURDREAM
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YOU MUST CREATE IT.
THE RIGHT CONCEPT
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FOR SPECIAL OFFERS, GO TO
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STACK IT:
To get the most from MHPs Myo-X
and T-Bomb II, follow this protocol:
Add one scoop of Myo-X to 6-8
ounces of water and drink imme-
diately. T-Bomb II should be taken
twice a daythree tablets in the
morning and three in the evening.
T-BOMB II
Key ingredients include fenugreek,
Eurycoma longifolia, stinging nettle
leaf, and cordyceps, among others.
Fenugreek increases the release of
luteinizing hormone, influencing the
testes to make more testosterone.
MYO-X
Blocking the growth inhibitor myo-
statin raises your muscle-building
potential. The active ingredient is a
follistatin-rich extract from fertilized
chicken yolks known as MyoT12,
which helps limit myostatin activity.
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GROWTH FACTORS
Get the most from your workouts by pairing supplements that
work through diferent pathways. by Adam Gonzalez
When you want to boost
strength and muscle mass,
you may not have the
proper amount of natural
hormones and gene stimu-
lators (proteins) to help
you achieve your goals.
MHP has produced two
products addressing each
of these specific needs. T-
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testosterone, while Myo-X
helps stymie the activity
of myostatina muscle
growth inhibitor we all have.
MHP MAXIMUM
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Plus a FREE T-shirt
INCLUDES: Myo-X, T-Bomb II
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SUPPS STACK
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1 66 MUS CL E & F I T NE S S MAY 2 01 4
Muscle & Fitness (ISSN
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MEET THE BRAINS BEHIND OUR BRAWN:
THE EXPERTS WE CONSULT.
C
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JOHN ALVINO
johnalvino.com
Alvino is a strength
coach, nutritionist,
and author based in
Morristown, NJ.
ADAM
BORNSTEIN
bornfitness.com
Adam Bornstein is a
fitness coach and the
co-author of
Man 2.0 Engineering
the Alpha.
BEN BRUNO
benbruno.com
A trainer at Rise
Movement in Los
Angeles, Bruno works
with athletes and
celebrities.
JAY
CARDIELLO
cardiellofitness.com
Cardiello trains
celebrities, athletes,
and executives and is
the creator of JCore
Accelerated Body
Transformation.
ED COAN
A world-record-set-
ting powerlifter, Coan
was the lightest man
(220 pounds) to ever
total more than 2,400
pounds.
LOU FERRIGNO
ferrignofit.com
The star of TVs
The Incredible
Hulk is a two-time
Mr. Universe, an IFBB
pro, and one
of Hollywoods
top trainers.
JASON
FERRUGGIA
jasonferruggia.com
Based in Santa Mon-
ica, CA, Ferruggia is
the author of Muscle
Gaining Secrets and
The Renegade Diet.

NATE FORSTER
reebokcrossfit
5thave.com
Forster is a
CrossFit coach
and competitor and
the co-owner of
Reebok CrossFit
5th Ave.
MARK HENRY
markhenry.tv
A WWE Superstar
and the first Arnold
Strongman champ,
Henry has squatted
more than 1,000
pounds.
MATTHEW
KADEY
mattkadey.com
A registered dietitian
and nutrition writer,
Kadey is the author
of The No-Cook,
No-Bake Cookbook.
KEVIN LILLY
kevinjlilly.com
A former Division
I college football
player, Lilly trains
actors and athletes
in Los Angeles.
JIM MANION
ifbbpro.com
Manion is the chair-
man of the IFBB Pro
League and president
of the National Phy-
sique Committee.
JOHN
MEADOWS
mountaindogdiet.com
A competitive body-
builder, Meadows
is the creator of the
Mountain Dog diet
and training method.
NATE MIYAKI
natemiyaki.com
A nutrition consultant
and former body-
builder, Miyaki is the
author of the book
Feast Your Fat Away.
CJ MURPHY
totalperformance
sports.com
Murph is a competi-
tive powerlifter and
strongman and
the owner of Total
Performance Sports
in Everett, MA.
BRIAN NGUYEN
brikfitness.com
Nguyen is a trainer
and former NFL
strength coach
whose clients have
included Mark Wahl-
berg and the Rock.
He is the co-owner
of Brik Fitness in
Redondo Beach, CA.
ROB ORLANDO
hybridathletics.net
A competitive strong-
man and CrossFit
athlete, Orlando owns
Hybrid Athletics in
Stamford, CT.
DAVID
SANDLER
Formerly the COO of
the National Strength
and Conditioning
Association (NSCA),
Sandler has coached
for 25 years.
JIM SMITH
dieselsc.com
A strength athlete
for nearly 20 years,
Smitty has written
several e-books
and speaks around
the country.
MARK TWIGHT
gymjones.com
A world-renowned
mountaineer, Twight
is also the founder
of Gym Jones in Salt
Lake City, UT, and has
trained clients for a
number of marquee
film projects, includ-
ing 300, Man of Steel,
and 300: Rise of an
Empire.
OUR HANDPICKED ADVISERS DONT JUST
PROMOTE HARD TRAINING AND HEALTHY
EATING. THEY ALSO LIVE THEM 24/7.

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Write a review
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G
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I
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S
I LIKE TO SAY last set, best
set when we train at my gym,
so the title of this column is
right in my wheelhouse. The
impetus behind the words
puts you in the frame of mind
to summon energies that you
may not have thought were
available at that stage of your
workout. But those energies
are there. Digging deep is one
thing. Digging deeper is a
whole other gig.
Anybody can win the rst
quarter of a game. Anybody
can take the rst set of a
match. But the W goes to the
guy who digs deeper than the
other guy. The guy who ulti-
mately wins is the same guy
who sets the table to feast on
those not-so-little victories.
The planner. The methodi-
cal bastard who maps it all
out. Not the goof who wings
it. Not the knucklehead who
tries to t it in. The plodding,
toiling, slogging, OCD, not-
to-be-denied, rst-in, last-out
grinder. Those victories add
up. Those are the bricks that
make up the foundation of
the house of who you are, not
just how you look. Looks are
a by-product. The foundation
is what you can rely on.
Over time, cutting corners
whittles away even the best-
laid plans. A little bit less
every time means a lot less
over time. What you do in
your training not only speaks
volumes about you as a
human being, but it also
afects every other aspect of
your life. Pushing yourself
during exercise pays divi-
dends across the board. As a
result of that efort youll not
only be stronger, more t, and
more physically appealing to
yourself and others, but youll
be more resistant to injury
and to illness. Youll be a
more patient partner, spouse,
and parent. Your rate of
absenteeism will decrease at
work. Your mental acuity will
be improved, and your errors
and turnovers in the game of
life will decrease. Fewer mis-
takes equal more production,
which equals better quality of
life. But you have to work for
it for it to work for you.
Any time I work with an
athlete, if theres ever a
discrepancy on the rep count
(Lets be clear, its never me,
I went to Duke), my guys
crank out two more. Its a
thing of beauty. And its what
makes them who they are.
And its what keeps me com-
ing back to work. The great
ones do more. And they do
it without questioning it and
without questioning them-
selves. You can, too. And you
should. Showing up late or
leaving early shorts you, no
one else. Cheating your rep
LAST SET, BEST SET
Lifes big wins go to the men who plan, persist, and
push to the end. by Gunnar Peterson, C.S.C.S.
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM. LAST SET
GUNNAR
PETERSON
is a trainer to
celebrities and
pro athletes in
Hollywood.
count or your cardio minutes
is cheating you, no one else.
Holding back, not leaving all
you have in the gym or on the
eld or court, is holding back
only yourself, no one else.
You dont know what you
can do until you cant do
something. You have to push
until you cant to know what
you can do and did do. Drive
it until it runs out of gas.
Dont pull over just because
it gets to E or the warning
light comes on. Drive it until
it sputters, jerks, and stops.
Now youre done. Go ll up
and come back tomorrow.
The weights will always be
here, waiting for you.
MOST CUTTING
EDGE AFRICAN
BOTANICALS

Meet the man behind the muscle at TheIsopureCompany.com/Austin #MoreThanMuscle

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