6

FAT-BUSTING
NEW YEARS
RESOLUTIONS

STARTERS

GUIDE
2016
OUR 12-PAGE GUIDE
TO GETTING:

JOHN
CENA
GO INSIDE THE
GYM WITH
THE WWE
STAR!
P.32

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muscleandfitness.com

6-PACK SECRET
JANUARY 2016

Display until February 1, 2016

FILL IN THE BLANK. SNAP YOURSELF WITH THE PAGE. #IAMPURE TO SHARE YOUR STORY.
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FROM THE
CHAIRMAN
FROM THE EDITOR
:?8@ID8E#GI<J@;<EK:?@<=<O<:LK@M<F==@:<I
David Pecker

Follow
the Path
In JOHN CENA you have a
guide down the road of success.
THIS ISSUE MARKS JOHN CENAS
third appearance on a Muscle & Fitness
cover, spanning the course of 11 years, and I,
for one, couldnt be happier to have him
back. John has been a standard-bearer for
the M&F lifestyle since his days as an
amateur bodybuilder (and a very good one at
that), and he continues to be one today, not
just in the ring as a WWE Superstar, but
also in the gym. The workout weve captured
in these pages is illustrative of the kind of
effort, intensity, and focus he puts into all of
his training sessions, not to mention his
career. And its this very mindset that keeps
him performing at a high level in the ring as
he nears 40, while he continues to grow his
presence in Hollywood lms.
John Cenas example is a good one for you
to follow, and one which, Im sorry to say,
seems to be in increasingly short supply
these days. Every day we are bombarded
with messaging that encourages us to take
shortcuts and easy ways out, especially
when it relates to health and tness. The
reality is, though, that it takes a good
measure of persistence and hard work to
get real results.
I encourage you to turn to our feature on
John Cena on page 32 and consider his words
carefully. In John Cena you have a prime
examplea template, if you willto follow as
you chart your own path to success. And I
guarantee that if you do put in an honest
effort and stay true to your path, you will
savor success, sooner rather than later.

Sincerely,

EDITOR IN CHIEF
Shawn Perine
EXECUTIVE EDITOR
Arnold Schwarzenegger
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Paul Triple H Levesque

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David J. Pecker

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kfg_fkf^iXg_j#Xiknfib#dXeljZi`gkj#Xe[c\kk\ij%

Chairman, President,
and Chief Executive Officer
of American Media Inc.

18

MUSCLE & FITNESS

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f]XhlXc`\[_\Xck_ZXi\giXZk`k`fe\i%

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FOLLOW SHAWN

FROM THE EDITOR

Perines been training
for more than 30 years
and knows that even
experienced lifters need
a fresh start.

Begin Again
Our Starters Guide will work for you, regardless
of your age or experience.
IT MAY HAVE BEEN A
generation and a half ago, but
I was once a gym newbie, and I
clearly recall the excitement of
those early workouts. I remember
the sense of discovery and the
great satisfaction I got from lifting.
I also recall the many mistakes I
made and the time spent rectifying
those mistakes.
Back in those dark ages of lifting,
there wasnt a ton of detailed
information for the beginner. Sure,
there were lots of basic programs,
20

MUSCLE & FITNESS

but not much more. And while you

certainly want a strong foundation
built on sound principles, the
advanced techniques that work for
the more experienced lifter are not
exclusively beneficial to him.
Training strategies such as
periodization, supersets, and
rest-pause can be effectively
employed by those with just a few
months of training under their belts
as well as by those who have many
years worth.
In this, our 2016 Starters Guide,

JANUARY 2016

we present you with a routine that

can be employed by rank beginner
and advanced athlete alike. Gone
are the days when a beginners
training program was rudimentary.
Here is the day when it is
sophisticated without being
complicated and results oriented
without being overly ambitious. In
fact, so comprehensive and
effective is the program in the
guide that Im going to give it a try
myself. Hey, youre never too old to
go home!

More Power to You,

Shawn Perine
Editor in Chief

PER BERNAL

Go to muscleandtness.com for the latest in training, nutrition, and supps.

MINDSET
Find out what
mental strategies
to employ to keep
your fitness goals
on track in 2016.
/mindset

ENERGYENHANCING
FOODS

Whether youre a true beginner

or making your way back to
the gym, this comprehensive,
six-week program will put
you on the path to new size and
strength. Read the story on
page 110, then go online
for exclusive videos,
supp advice, and a
whole lot more.
muscleand
fitness.com
/starters

Plan on hitting
the iron hard this
month? Look to
these foods to
fuel your efforts.
/energyfoods

VINTAGE
POWER

The oldest, most

jacked men on
the planet, and
they have some
wisdom to share.
/vintagepower

SOCIAL MEDIA

Of course, we
tweet, too.
Check out
our daily updates
by following us:
@muscle_tness

EDGAR ARTIGA; RALPH DEHAAN

Like us at
facebook
.com/muscle
andtnessmag and
interact with more
than 5 million other
fans just like you.

ADVANCED
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READ

THE STARK
NAKED 21-DAY
METABOLIC
RESET

WHAT YOU NEED TO KNOW THIS MONTH

Author Brad Davidson, trainer to

more than 400 Olympic athletes,
details the three-week plan he
used to reset his body. Even the
fittest guys can feel broken down
and overworked, but in three
weeks, you can start to feel like a
new man. $26, amazon.com

PRESCRIPTION
THUGS
Filmmaker Chris Bell blows the lid
off the pharmaceutical industry
with an unflinching eye on the
political forces that make it too
easy to get powerful drugs like
oxycodone. Theaters and on
demand, Jan. 22

HEALTH

STRIP!
BELIEVEAGAIN

THE X-FILES

This six-part revival of the classic series isnt

a reboot but a new story with David Duchovny
and Gillian Anderson reprising their old roles as
Mulder and Scully. Sign us up. Premieres after
the NFC Championship game on Jan. 24 on Fox

FR ANK OCKENFELS/FOX; HARPER COLLINS; ANTONIO M. ROSARIO/GET T Y IMAGES; PETER ZER A

WATCH

ES

24

MUSCLE & FITNESS

JANUARY 2016

NEWS

HEALTH & FITNESS

BARE IT ALL
QArnold did it in the gym,
Tarzan did it in the trees, and
now researchers at Ithaca
College have determined that
going barefoot could help with
a whole host of foot problems.
Scientists confirmed that the
small muscles in the feet play a
huge role in stability and movementsimilar to how your core
helps with keeping your upper
body strongand that wearing
shoes can break down the
communication between
those muscles and the larger
muscles of the legs and feet,
leading to overuse injuries like
plantar fasciitis and shin
splints. They suggest going
barefoot whenever possible.

LOW T, HIGH
DEPRESSION
Q

WANNA
MAKE IT TO

100?
Q Gotta keep those inam-

THINK BEFORE
YOU EAT
Q Researchers from Brown University recently found that one
of the main reasons we have
an obesity epidemic (and why
diet failure is so common) is that
we dont eat mindfully. By that,
they mean having an awareness
of your thoughts and feelings,
whats going on around you, and
what your body is telling you.
The study found that the less
mindful a person was, the more
likely he or she was to be fat. Try
thinking about your food before
you start shoveling it in.

26

MUSCLE & FITNESS

I FEAR NOT THE MAN WHO HAS

PRACTICED 10,000 KICKS ONCE
BUT THE MAN WHO HAS PRACTICED
ONE KICK 10,000 TIMES.
Q Bruce Lee
JANUARY 2016

J P M / C O R B I S; A N D R E A S S TA M M / C O R B I S; T E T R A IM AG E S / C O R B I S

mation levels low, says a new

study from Japan. Featuring
more than 1,500 people, the
report found that one of the
best markers for longevity is
inammationthose with lower
levels increased their chances
of growing old while keeping
their wits about them. Best part
is that inammation is something you can help inuence,
so keep stuffing your face with
leafy greens and training hard!

NEWS

NUTRITION
FAT FIGHTING
FOR ALL
Q Cardio or weights to burn
fat? A new study published in
the Journal of Applied Physiology put the question to the test
by putting 96 obese people
through a 22-week program
that divided them up into an
endurance-exercise-only
group, a resistance-exercise
only group, and one that did a
combo. All groups had similar
losses in weight, mass, and fat.
It reinforces advice weve
given often: Whatever you dig,
stick with it.

RELAXATION
PRESCRIPTION
Q The fight-or-flight response
that often flares up in our hectic
lives can also cause health
problems down the road if the
stress-causing response isnt
mitigated with some kind of
relaxation, according to a current Plos One study. Focusing
on creating a relaxation
responsedeep breathing,
meditation, mindfulness, and
prayerin everyday life can
lower blood pressure, slow
down breathing, reduce muscle
tension, and reduce the time
spent in the health-care system
by 48%.

SLOW IT DOWN
Q A recent study at Cal Poly

POP A PEAR
Q

Q Another addition to the ageold question of protein versus

carbs has made it into the
research journals. A study
from Ohio State University on
elite endurance athletes found
that those who ate very few
carbs burned more than twice
as much fat as athletes who
were on a carb-loading kick.
The subjects included 20 top
ultra-endurance runners, and
the carb shunners had a fatburning ability at maximum
exertion that was the highest
the researchers had ever seen.
NONCARB LOADERS

10% + 19% + 70%

CARB LOADERS

THE FIGHT IS WON OR LOST FAR

AWAY FROM WITNESSES, IN THE
GYM AND OUT ON THE ROAD.
Q Muhammad Ali

59% + 14% + 25%

TOTAL CARBS CONSUMED
TOTAL PROTEINS CONSUMED
TOTAL FAT CONSUMED

C HR IS T INE S C HNEID ER /C O R B IS; VA S T PH O T O G R A PH Y/ C O R B IS; A R T I G A PH O T O/ C O R B IS

Pomona studied the effects of

superslow resistance training
(SSRT) versus traditional weightlifting and found strength gains of
17% in the SSRT group compared
with 10% in the traditional
group. The SSRT group used a
lifting cadence of 10:0:10, or
10 seconds to lower the weight,
0 seconds at the bottom, and 10
seconds back up. The traditional
group lifted 2:0:2. Not to suggest
that you abandon traditional
lifting, but slowing it down on
occasion could reap big benets.

BURN,
BABY, BURN

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SU ODY UILDINGD
P P LE
N
M E NT R A

BONUS SIZE

BY SHAWN DONNELLY PHOTOGRAPHS BY PER BERNAL

is just getting warmed up. Its 1:58 p.m. on a Friday. Were

outside Tampa, FL, inside Hard Nocks South, a private
gym inside a converted warehouse. Its surrounded by
swampy terrain and hidden behind a stone wall and
black gate. Its out of the way, and thats sort of the point.
Only those who belong here know where it is.
Military ags adorn the walls.
There are some mats, a few
benches, a power rack or two, and
a lot of weights. Theres a working
bathroom, but the door is tricky.
34

MUSCLE & FITNESS

Equinox, this aint. A few feet

behind the warehouse, alligators
roam in a pond.
You might see one, says Rob
MacIntyre, Cenas best friend since

JANUARY 2016

high school in Massachusetts and

now his personal trainer. (For what
its worth, MacIntyre could be an
M&F model in his own right. He
speaks softly and carries a big,
lean physique.)
Its the day before Halloween. Its
also, incidentally, the day before a
Taylor Swift concert in the nearby
Buccaneers stadium. The same
sort of massive coliseum Cena has
helped WWE sell out countless
times. Yet here he is with eight
other people in a warehouse gym,
his back resting on a bench, his
enormous arms lifting a weightstarved bar to heat up his muscles.
The photo shootand interview

and Web videois scheduled for

2 p.m. to 4 p.m. With other M&F
cover subjects, this process could
take all day. But Cena doesnt have
time for that. This is a guy who
does more than 250 shows a year
for WWE. Who acts in movies (like
the recent Trainwreck and the new
Tina Fey/Amy Poehler comedy
Sisters). Who has granted more
than 500 Make-A-Wish wishes to
children facing life-threatening illnessesnearly twice as many as the
next closest person in the charitys
history. Who appears on Total
Divas, the hit reality show on E!
that stars his gorgeous girlfriend,
WWE Diva Nikki Bella.
This is a guy who has spent three
years taking lessons in Mandarin so
he can better entertain the WWE
fans in Chinahis contribution to
the WWEs expansion efforts into
that gigantic market. Think LeBron
James or Tom Brady would learn
conversational Mandarin in order
to help their respective leagues win
over the Chinese? Right.
In fact, this is literally the last day
we could do this shoot before Cena
will venture way off the gridto an
undisclosed location, 46 oors below the earths surface, as he puts
itto complete a long-in-the-works

THE MOMENT
YOU THINK YOUVE
MADE IT, YOURE
DONE. THATS
WHEN YOU NEED
TO GO FISHING.

36

MUSCLE & FITNESS

show for Fox called American Grit,

a military-inspired competition series from the production company
that does Pawn Stars.
So, yeah, here you are. Watching
Cena work out, observing a photographer snap hundreds of pictures of
him, peppering him with questions
(This is like Sunday Conversation
with weights, quips Cena), witnessing him shoot a magazine cover
and conduct a video interview.
This isnt a fake, for the photo
shoot workout, either. Cena is
going hard. Not as hard as hell
go next week, when hell go on to
set PRs in the squat (611 pounds)
and the clean (364 pounds). But
still, hard.
He starts on the bench press. Like
most exercises, its a lift in which
hes still getting stronger, even at
age 38. His biggest bench is 487
pounds, but Cena has his eyes set
on 488. Its all about baby steps at
this point, he says. Small improvements. Ive stopped looking at PRs
in increments of 10 or 15 pounds,
Cena says. I go one pound at a
time. Because that still means
more weight than youve ever had
in your life.
Its not the only tweak hes made
in his regimen as he approaches
40. Recovery time has become
much more important. He cant
go balls-out like he used to. He
trains four days a week (two days
of powerlifting, two days of Olympic lifting) and rests for three.
Whats more, MacIntyre assigns
him specic weight values for
each workout so he doesnt push
himself too hard. It hasnt always
been like that.
My focus on recovery used to be
just party all night, lift all day, says
Cena. That changed pretty fast.
Im able to maintain a level of training with my age by manipulating
recovery. Strictly thats the answer,
period. Knowing when to pull back.
Knowing that I just did three hard

JANUARY 2016

JANUARY 2016

MUSCLE & FITNESS

37

days in the gym and you guys were

going to be here on Friday. Even if
you showed up with a suitcase of
cash, Im not going to do any more
than this. Its like, Know when
to say when. Know that you have
to pull back to get that one day of
max effort. Its not like, Oh, I train
six times a day! For three hours a
workout! I never stop! Thats not
it. As you get older, you have to
stop. You have to be judicious with
your body.
38

MUSCLE & FITNESS

Older and Wiser

The key is how Cena works out.
When hes lifting, hes all in. Totally
focused. The workouts run an hour
to an hour and a half. Theres no
music blaring in the gym, no headphones in his ears. Cena uses an
app developed by MacIntyre called
Mogy (mogy.me) to check off
each exercise as he completes it.
MacIntyre even records Cenas
workouts on video, and every couple of weeks theyll go over them

JANUARY 2016

together in a lm study session,

noticing tiny, correctable mistakes
in Cenas form. For example, if hes
rebending his knees too quickly
during the second pull of a clean.
Hes a very present person, says
MacIntyre. So if hes lifting, for
those minutes, hes a professional
lifter. He puts the time in like hes
a professional Olympic lifter, even
though hes not. But hes like that
with everything. If hes shooting
a cover or if hes in the ring, hes

JOHN CENAS Upper-Body Workout

John Cena trains four days a week. All of Cenas workouts are
designed by his personal trainer,
Two days a
week he focuses on Olympic lifts (snatch, clean and jerk), and two
days a week he focuses on powerlifting moves. The workout
presented here is from one of his powerlifting days. Its a little bit
lighter and shorter than one of his Olympic lifting days.
MACINTYRE NOTES: He was preparing for a heavy week the next
week, so weights were not the heaviest he works with. For the main
lifts, all weights are chosen by me ahead of time, so he is trying to hit
certain weights every workout. This helps hold him back from doing
too much, which is the case for most athletes.
EXERCISE

SETS

REPS

WEIGHT

Cena works the

incline bench
while trainer
Rob MacIntyre
looks on.

there and giving it his best. And

then when thats over, hes on to
something else.
Cena has been lifting weights
since he was 12. Early on, he trained
in an old-school workout den in
Amesbury, MA, called Hard Nocks.
(Cenas own gym is named after it.)
He made a lot of mistakes when he
was starting out. He says he regrets
them now, but you can tell he really
doesnt. They were good mistakes.
Errors of aggression. Crimes of pas-

*Lower the weight to upper chest. Push up one-quarter of the way. Lower
back down to chest. Push up to full extension.

sion, if you will. He would do sets

of 500 on the leg press. Not 50, but
500. I thought it was awesome,
Cena says. Get on the leg press and
play loud music and get red up.
It was a bad idea, but it was better
than missing the day, you know?
Along those lines, Cenas training advice for others is remarkably
simple: Just get in the gym and do
the work. Dont overthink it. Keep
showing up. Consistency, consistency, consistency, he says. Look-

ing back on my training, I wouldve

done things so much differently if
Id just known a little more. But I
think what set me above anybody
else is that I just went to the gym.
Cenas workout rolls on. Incline
dumbbell presses. Single-arm
dumbbell rows. Barbell shrugs.
In between each set, other topics
are broached. Cena answers every
question with the sort of condent,
fully engaged, 110% conviction hes
known for.

JANUARY 2016

MUSCLE & FITNESS

39

WELCOME TO

CENAS GYM.

HERE ARE THE RULES :

2
3
4
5

6
7
8

Would he like to do more comedies?

Yes. They dont beat up his body like
action movies, and they allow him to
express a different side of himself.
Can anyone attain his exact
physique? No. But from an appearance standpoint and a functional
standpoint, anybody can do some
really phenomenal things.
Has he set a deadline on how long hell
perform in WWE? Yes. Itll probably
be when he cant go anymore. Maybe
till hes 85, 86 years old.
Why was he, as the biggest star in
WWE and the face of the company,
OK with competing as a middle card
and opening the pay-per-view event
Hell in a Cell? Because you have to do
whats best for the group, and it
would be ignorant and gluttonous to
think otherwise. Plus, hed rather be
the rst match in front of 100,000
folks than the last match in front of a
hundred folks.
What do people outside the WWE
universe not understand? That all
WWE Superstars train like madmen,
and that even though its entertainment, theyre all elite athletes.
Does he remember the specic
moment when he felt like he made it?
No. Because the moment you think
youve made it, youre done. Thats
when you need to go shing.
Is there anything else he does for
recovery? He gets a lot of deep-tissue
massages. And on ights he likes to
wear compression recovery boots.
Does he take any supplements?
Caffeine and sh oil.
What are his favorite and least
favorite exercises? Favorites: squats
and Olympic lifts. Least favorites:
biceps curls.
What else can he share about this Fox
show? It will do justice to our armed
services, and it will capture the
personal struggles of people on an
unbelievable journey. Its going to
look awesome. And it just might
have global adaptability.
Does working with so many Make-AWish kids who have terminal illnesses

Landmine
unit core
work has
long been
a staple
of Cenas
routine.

take a toll on his psyche? No. Quite

the opposite. Its inspiring. Theres
nothing more powerful than when
you see somebody on paper who not
only is up against it but is probably
more than up against it, says Cena.
And theyre happy. Theyre red up.
Theyre excited. Its a great day. I get
a chance to give a kid a day to be a
superhero. And Ive seen them
become superheroes. Its the coolest,
most rewarding thing. Keeps me
going. That puts you in check mode.
Like, Hes red up. And Im
complaining?
Finally the workout is done. Cover is shot. Video interview is a wrap.
Cena collects his things and says
a few quick goodbyes. His work

here is nished. Hes got to move

on. There are more lives to touch
somewhere. More kids who need a
moment to treasure forever. More
Mandarin expressions to learn.
Or maybe he just needs a shower,
some one-on-one time with Nikki
and a nap. At any rate, hes out the
door. You check your phone for the
time. Its 4 p.m. on the dot.

ROB MACINTYRE

JANUARY 2016

MUSCLE & FITNESS

41

STAR POWER

IRON MAIDEN

OLD-SCHOOL

INSPIRATION

Duke Castiglione has New York

by the balls, p48.

The stunning stunt girl

from Spectre, p54.

Dont be a fool. Read this

interview with Mr. T, p62.

Meet the Apache pilot whos an

NPC bodybuilder, p66.

NEWS / INTERVIEWS / SPORTS / GEAR

Its Showtime

JOSH HEDGES/ZUFFA LLC/GET T Y IMAGES

UFC superstar ANTHONY PETTIS inspires fans

in and out of the Octagon.

PETTIS INCREDIBLE STORY

EDGE

SPORTS

Pettis held the

UFC lightweight championship from August
2013 to March 2015.

44

MUSCLE & FITNESS

the tragedy to define him and his

family. Even now, more than a
decade since the incident, his
fathers memory continues to fuel
his single-minded dedication to
become the best fighter possible.
Born of Puerto Rican and
Mexican descent, Pettis is a
family-first athlete who has laid a
strong foundation in his hometown
of Milwaukee, attracting a wide
circle of admirers that reaches to
the top executive in the state. In

JANUARY 2016

PETTIS
REFUSED TO
LET EARLY
TRAGEDY
DEFINE HIM.

MIKE ROACH/ZUFFA LLC/GET T Y IMAGES

THE ROAD TO UFC is challenging for every athlete who competes in the Octagon, but former
UFC lightweight champ Anthony
Pettis had the odds stacked
against him from an early age. In
2003, when Pettis was 15 years
old, his father, Eugene, was
murdered by a robber only a block
from his house. Although the
one-two combo of grief and rage
could have led Pettis down the
wrong path, he refused to allow

2013the same year he defeated

Benson Henderson to earn the UFC
lightweight titlePettis was
awarded a certificate of achievement by Wisconsin Gov. Scott
Walker. Being able to sit in that
office and get that recognition, it
was amazing, he remembers. You
dont expect that to happen when
you started training and fighting
for fun, but then it turns into this
thing that just becomes inspiring
for other people.
Overcoming adversity and giving
back to your communitythese are
character traits that strike a chord
with no-nonsense Midwesterners,
even those who are more used to
watching football with blocks of
cheese on their heads than
plunking down $50 for the latest
UFC card. But Pettis takes his
status as local icon seriously. I get
recognized a lot, and people are
inspired by my story, he says.
They look at me for hope.
And Pettis continues to deliver
for those who look up to him:
In 2015 he became the first
MMA athlete to grace the iconic
Wheaties cereal box, a sign that
the 28-year-old and current No. 1
contender had reached new
heights within his profession.
I was at the store the other
day with my daughter, and we
were in the cereal aisle when she
says, Daddy, thats you, recalls
Pettis. Then she asks, What is
Wheaties? I know that being on
Wheaties isnt as big as it was
years ago, but its still an amazing
feeling. Michael Jordan, Muhammad Ali, and a whos who of
athletes have been on it. Its one of
the things that I can look back on

EDGE

SPORTS

when my careers over and say,

Yeah, I did that.
Pettis, a third-degree black belt
in taekwondo, is a versatile fighter
with a solid ground and stand-up
game. But its the 5'10", 155pounders electrifying, unpredictable fighting style thats helped him
garner a global fan base and the
nickname Showtime. Most
fighters might shy away from a
moniker that adds the pressure of
delivering an entertaining display
to the task of winning in a sport in
which one slipup can cost you
months of preparation, but Pettis
embraces the challenge. I love the
nickname, he says. I think it fits
me and my fighting style.

GET MORE

The man who came up with the

name was Pettis coach, Duke
Roufus, who witnessed his fighter
battle through a dislocated
shoulder and other injuries to
deliver a head-kick knockout in a
fight early in his career. At first it
was, like, a joke, but then it started
sticking, and now its become a
part of my life, he says.
Pettis next fight is scheduled to
take place at UFC Fight Night 81 on
Jan. 17, when hell face Eddie
Alvarez in a bout he hopes will
move him closer to earning back
the title that he lost to Rafael dos
Anjos last March. And in case you
havent figured it outShowtime
really wants his belt back.

PETTIS HIGHINTENSITY WORKOUT:

THE HURRICANE
THE HURRICANE is a sprint workout
that gets your heart rate to max capacity
before you transition to a body-weight
workout. The idea is to begin with a
sprint, then do difficult loaded and
body-weight moves after youve got your
heart rate up. It mimics a fight in that you
can begin with a high-endurance
stand-up, then end up grappling on the
ground after running around the cage.
You have to be ready for close combat
even after youre gassed from a
stand-up flurry. As you can see, the
Hurricane allows for a lot of substitution
and variation, depending on what kind of
fight you expect or how badly you need
to work on your endurance.

1: One minute on treadmill

(no incline, moderate pace)

Pettis record

2: Nine minutes on treadmill

(incline at fast pace, like a sprint)

3: Body-weight routine

(i.e., Turkish getups) to fatigue

4: One minute on treadmill

(no incline, moderate pace)

5: Body-weight routine
(i.e., pushups) to fatigue
6: One minute on treadmill
(no incline, moderate pace)
7: Body-weight routine (i.e., sit-out
MMA drill or Turkish getups)

SHOWTIME TIP #1

A training activity must be at least equal

in length to the event youre training for.
If Im prepping for a 25-minute fight,
this is what well use, Pettis says.

SHOWTIME TIP #2

A fighters prep must focus on technique.

You cant just do cardio and prepare for
a fight, Pettis says. The only way you
can get ready to do grappling, wrestling,
and striking is by doing it.

HEIGHT

WEIGHT

28 5'10" 155 lbs

RESIDENCE

Milwaukee, WI
TWITTER

@Showtimepettis
46

MUSCLE & FITNESS

JANUARY 2016

JOSH HEDGES/ZUFFA LLC/GET T Y IMAGES

THE STATS
AGE

EDGE

STAR POWER

Sportscaster DUKE CASTIGLIONE of

Fox 5 in New York City just might be the
ttest man on TV. BY MATT TUTHILL

FOR MORE

TVS FITTEST

mportant to you, then make that

Even if its just a half hour a day.
you look better, you feel
and then you perform better.
ve trained on air with
Heath, Robert Irvine,
OHearn...Who has the
advice?
e all great guys with interesting
s. I think the viewers like the
ey bring. They know so
and theyre successful not just
ess but outside of it as well.
not an accident. I loved what
rvine said about ordering food
youre out. Heres a guy whos
road 300 days a year and
o place custom orders not on
enu. If a restaurant doesnt
grilled chicken on the menu, just
r it. Theyll probably make it.
ve been covering sports
w York since 2000. What
he most rewarding
es youve worked on?
g events are always great, of
eSuper Bowls, World Series.
uman interest stories, the
s people might not have heard
are the most rewarding. I
enjoy every aspect of it. No
ays are ever the same in New
It sounds like a clich, but if
ve what you do, youre not
working, and I love what I do.
ERNAL

Duke got his

body fat
down below
5% for his
M&F photo
shoot at
BFX Studio
in NYC
(bfxstudio
.com).

If you didnt train or play

sports, do you think it would
be harder to do your job?
It definitely helps that I playednot
that I played wellbut it gave me a
lot of respect for what it means to
compete at such a high level,
because I couldnt. Training helps,
tooits something else to talk
about with athletes. Mark Teixeira,
Jon Beason, Steve Weatherford,
especiallythose guys love to talk
about their workouts.

What works for someone else might

not work for me. How many sets you
need to do, how many days you need
to train, how much rest you needall
of that is highly individual, and thats
the part you need to figure out on
your own. When I was getting ready
for the shoot, I ate Elite Lifestyle
Cuisine meals [elitelifestylecuisine
.com]. That taught me a lot about
portion control. Most people,
especially in the U.S., dont really
know what a healthy portion is.

Good Day NY co-host Greg

Kelly called you scrawny.
What do you think hell say
when he sees this?
[Laughs] I think hes very happy for
me. All my co-workers are excited.
[Weatherman] Mike Woods has
been in M&F [in 2003]. Were all
legitimate fans of the magazine.

Have you ever done anything

in the gym youre particularly
proud of?
I wouldnt say Im the strongest guy
in the world, but the thing Im most
proud of is sticking with it for the
past 30 years or so. Being consistent over that period of time has
made me a lot healthier, and it
makes me feel good. Finishing a
workout is so satisfyingand it
never gets old.

Whats the best piece of

training advice you ever got?

JANUARY 2016

MUSCLE & FITNESS

49

EDGE

EXTREME FITNESS

COMING SOON

QUICK
TIP

New
Heights
Pro wrestler and actor JOHN HENNIGAN is
using parkour to become the most athletic man
in Hollywood. BY MARK BARROSO
FORMER M&F COVER MODEL

50

MUSCLE & FITNESS

JANUARY 2016

He joined a parkour gym in 2009 and

immediately added a unique flair to his craft.
I started training different vaults [ways to
overcome an obstacle], integrating martial
arts and break dancing, then using the skills
in professional wrestling, Hennigan says.
He mixes one to two parkour sessions into
his own DVD workout program, Out of Your
Mind Fitness, which employs six training days
a week of push, pull, legs, repeat, then off.
Always inventive, Hennigan thrives on
creating holy shit spots for the Lucha
Underground fans. Follow his tips at right to
train for such moments of your own.

START WITH
SHOULDERS
Learn a handstand, then
do handstand walks, and
spiderman walks
(spiderman pushups
while moving forward).

BUST A MOVE
Train to hit your
first double kong
(jumping over two
obstacles in succession)once you do youll
be addicted to the craft.

LEGS UP
Plyometric leg
workouts are going to be
essential. Start with box
jumps, speed skaters,
and a standing broad
jumpthen add load.

COURTESY LUIS TRINH/EL REY

and WWE Superstar John Hennigan goes

by many names (you probably remember
him as John Morrison from his WWE days)
but he says Prince of Parkour and
Hardcore Luchador describe him best.
Today, he wrestles in Lucha Underground
under the name Johnny Mundo. Hes also a
budding movie star, training using parkour
the art of getting from point A to point B
across varied terrain as fast as possible.
Parkour requires the strength, stability,
and coordination to navigate through any
environment, Hennigan says.

HENNIGANS
TOP 3 TIPS
FOR PARKOUR

EDGE

MOTIVATION

19772015

THE HARDEST
THINGS IN
LIFE ARE
DONE THE
LEAST AND
PROVIDE
THE MOST.
Q GREG PLITT

PER BERNAL

EDGE

IRON MAIDEN

Precious Gem
GEMITA SAMARRA

BY DELFINA URE

FOLLOW GEMITA

SHE
grew up on a farm and used to
hunt with a recurve bow.

used to compete in horse

riding and synchronized
swimming.

learned some Filipino knife

fighting from Dave Bautista
when filming Spectre.

gets her fuel for her training

from a carb-heavy diet.

likes a guy who puts his

muscle to the test with
competitive sports.
goes crazy without a daily
workout, which she calls
her Zen.

STRAIGHT
STUNTIN

SHANNA FISHER

EDGE

RETRO

Bright
Idea?
A look back at January 1983one of
M&Fs most bizarre issues ever.
BY MATT TUTHILL
TODAYS M&F

RETRO MODEL

Kenny Santiago
We take a trip down memory lane with
the former M&F model.
What got you started in
the fitness industry?
I went to a store for my
aunt and noticed an M&F
cover of Arnold promoting
Predator. Then I started
just like anyone who gets
bit by the bugtraining arms
and chest.
What do you do
these days?
Im an independent
contractor.

Whats one thing you love

about where the fitness
industry has gone in
recent years?
The Internet! Any
questions you have about
nutrition, exercise, rest,
positive thinking, or
whatever can be found
within a click.
And one thing you hate?
The Internet! Not all
information is accurate, and
it can lead to a lot of
headache and confusion.

Below right: A bright

orange and yellow mark of
Zorro on our cover. Center:
The New England Patriots
endorsed a gym supplier.
Left: Playmate Debbie
Boostrom.

DALE GOLD

How has your training

evolved?
I spend less time in the
gym, 1 hours instead of

2, with a much bigger

focus on form.

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ASK M&F

Q:

I train my
ass off,
but I also eat
clean and get
plenty of rest.
So why do I feel
chronically tired?

SADIK
HADZOVIC

JORDAN R., RUTLAND, VT

A:

Quick Fixes

You asked, we listened, and our experts answered.

My uppermiddle back
is a weak
point. How
can I target
this area?
X F., MODESTO, CA

A:

DO SOME BASIC

pullups, says Chantha Thach,

a personal trainer with
Crunch Tribeca in New York City. The
key is to contract and squeeze your
58

MUSCLE & FITNESS

JANUARY 2016

shoulder blades together at the top of

the move.
Additionally, consider weaving narrowgrip pulldowns, cable rows, and singlearm dumbbell rows into your back
routine. Finally, remember to exercise
the muscle thats sitting between your
ears. Its important to make that
mind-body connection when youre
working out, says Thach. Concentrate
on the muscle being engaged, and fully
contract with every rep.
In Arnolds Encyclopedia of Modern
Bodybuilding, he summed it up best,
telling readers to think of the arms as
merely the cables of a crane; the lats
and rhomboids are the engine.

This is a good
question because
each persons individual
needs are unique based on
gender, weight, and
physical activity. But my
gut tells me youre not consuming enough calories or
getting enough hydration
throughout the day, says
Felicia Stoler, R.D., a
nutrition and exercise
physiologist and author.
My suggestion would be
to balance out your
calories so that you eat
close to what you need
every daynot low on
some days and then one
binge day each week. Id
rather see you eat more
calories every day than
not get enough and try to
make up that difference in
one day.
Thats not a green
light for you to increase
your number of weekly
cheat mealskeep the
quality with that quantity.
Make sure youre getting
enough fruits, veggies,
and whole grains, adds
Stoler. It may be helpful
to meet with a registered
dietitian who can help
you determine your
nutritional needs.
If none of the above tips
help, try to schedule a
sleep study with your
doctor. You might not be
sleeping deeplyor getting
enough oxygen when
you sleep.

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FORMULA

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THE MUSCLE DOC

Cramping
Your Style
Muscle cramps are part
preventable. BY VICTOR R.
THERE ARE NUMEROUS
causes for muscle twitching and
cramping, but the most common
one is an imbalance of electrolytes,
which often include sodium,
potassium, magnesium, and
calcium. Electrolyte gradients are
what charge nerve firing and
muscle contraction just like in a
battery. When these electrolytes

MUSCLE & FITNESS

advisory board member.

exacerbate the fluid and electrolyte

loss. The result can be muscle
twitching, or an excruciating cramp
or Charlie horse (if youve ever been
awoken by a calf cramp, you know
how bad that is).
So whats your play? Consider
of the iron gamebut
replacing electrolytes and fluids
with a sports drink, banana, or
PRISK, M.D.
supplementation. If you get cramps
regularly, a potassium and magnesium supplement might do the trick.
are out of balance, the control of
Additionally, double check that
the nerve and muscle discharge
youre getting a daily dose of
becomes out of sync. Thus,
calcium and vitamin D, and salt
muscles fire without the nerve,
your food as needed.
and nerves fire without being told
In some cases, the electrolyte
to by your brain.
loss can be due to medications,
Intense training, the type where
such as diuretics for blood presyou pour buckets of sweat, can
sure or beta-blockers for asthma.
cause electrolyte imbalances.
Some cholesterol medications
Training in excessive heat can
(statins) can also cause leg cramps
that tend to manifest at night. Your
doctor should know if your meds
might be contributing to your
twitchy or cramping muscles. So
when in doubt, ask. Sometimes the
fix can be as easy as prescribing
an alternative or adjunctive
medications like potassium pills or
coenzyme Q10.
Overtraining can be another
culprit. Whether youre using too
much volume or intensity, or
youre not allowing for adequate
recovery, the neuromuscular
fatiguefatigue of the muscle or
nerve supply of that
musclecan lead to
increased excitability
DID YOU
of the muscle where
KNOW?
the by-product is
twitching and
cramping.
Change up your
training and allow
fatigued muscle
groups to rest. Additionally, dedicate more
focus to getting better sleep
and whole-food nutrition. Eat more
leafy, green veggies such as kale
and spinach, which are rich in
antioxidants and phytonutrients.

JANUARY 2016

COREY JENKINS/CORBIS

60

Victor R. Prisk, M.D., is a

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EDGE

OLD-SCHOOL ASS KICKER

T Boost

The gold-wearing, Rocky-punching

80s icon is back to make sure you have
a pleasant hotel stay. BY SEAN HYSON

COURTESY OF FAIRFIELD INN & SUITES

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EDGE

OLD-SCHOOL ASS KICKER

Basically me. If a guy stays at

our hotel and he doesnt like it,
we tell him call this number and
were going to make it right. Im
gonna be on tour for Fairfield Inn
& Suites, going around to each
one to make sure its up to
snuff. I was born to play this
character. If my name were
Mr. M, it wouldnt work, but since
its Mr. T, I was waiting on them
to call me!
So do guests really
have a chance to see
you in action?
You never know when you check
in if Mr. T might be in the lobby
waiting on you.
Lets say theres an
employee at Fairfield who
doesnt leave a customer
satisfied. Do you have a
prediction for what would
happen to him?
That would be paaaaain [echoing
his line as Clubber Lang in Rocky
III]. Hes outta there, right then
and there. Not on my watch.
How did you land the part
of Clubber Lang?
In the script, they wanted
Clubber to be from New York
with a Jamaican accent. I got all
these reggae records and
studied the accent, but then
when Stallone met me he said, I
want Mr. T to be himself. So
they made Clubber the South
Side Slugger from Chicago.

64

MUSCLE & FITNESS

Can you t
about the
shape you
in for the
Next to my
school wres
days when
at 165 poun
condition I w
mater of fac
now to the
when we m
218 in the m
pounds now
scale. I tell
Clubber bec
hungry. So
me why I st
I say, I stay
have to get
What wer
best lifts
It surprises
but Im not a
I only use 2
dumbbells.
younger we
privileged s
couldnt go
had a lot of
We did push
pullups and
100 pushup
dumbbells f
of 15 to 20
Where do
character
would be
Hed be in th
[Laughs]. I t
stayed cham
jump sides
brother sold
beat the Ita
brother. Bu
that movie.
and I think,

JANUARY 2016

LOOK OUT,
SUCKA!

COURTESY OF FAIRFIELD INN & SUITES

Rumor has it you accidentally knocked out Sylvester

Stallone while filming some
of the fight scenes.
No, hes a tough guy. At the
audition I read a few pages of
the script and then I had to box
him. And he said, Hit me
harder. Now I have knocked
some guys out when I was a
bouncerIm not proud of it, but
it was self-defense. So I was
worrying to myself, If I hit him
too hard he might not give me

the part, bu
him hard he
either, so I
quandary. B
him, and he
held his gro
held mine.

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EDGE

INSPIRATION

GET MORE

Guns Blazing
He gets to the chopper
and to the gym. The
discipline to become a
bodybuilder was second
nature for Apache pilot
ANDREW MALCOLM.
BY DELFINA URE
ANDREW MALCOLM IS ON

66

MUSCLE & FITNESS

fourth in the heavyweight division,

and now hes hungry for more.
As the only competitor in his
unit, Malcolm feels its his duty
to set the bar high for younger
soldiers, who look to him for
inspiration.
My motivation comes from never
being satisfied, he says.
Civilian bodybuilders and
fitness enthusiasts might stress
out about hitting their macros or
adhering to a highly regimented
training protocol. For Malcolm,
however, there is a purity to his
pursuit: Bodybuilding fuels his
real joband is a welcome distraction in a life fraught with much
bigger concerns.

JANUARY 2016

BEST OF BOTH WORLDS Top: Malcolm

onstage in an NPC bodybuilding show.
Bottom: In full combat fatigues.

JAMES ALLEN; COURTESY OF ANDREW MALCOLM

his fifth deployment in the Middle

Eastfor a grand total of 4 years
spent in Afghanistan and Iraq. The
Apache helicopter pilot puts his life
on the line every time he enters the
cockpit for physically draining up
to eight-hour missions. Nevertheless, hes in the gym every morning, training to maintain the
physique he displays in NPC
bodybuilding shows.
Most mornings, Malcolm gets
up early to hit the gym when hes
well-rested and not fried from the
adrenaline rush of piloting a $30
million gunship.
Our main gym is sometimes
hard to get to, but we can get a
quick pump in between missions
at our smaller prison gym, says
Malcolm, describing a makeshift
gym in the Armys aircraft hangar.
But there are days when the prison
gym hits 130, and that makes
training all but impossible.
Malcolm adjusts and finds time
to train regardless.
In a 2007 contest he took first
place in his weight class and third
overall but admits that as a novice
bodybuilder, he was fueled solely
by the desire to look good, with
little concern for diet or proper
form. It wasnt until a chance
meeting with IFBB pro Toney
Freeman at the 2014 Mr. Olympia
that his obsession for the sport
was truly sparked.
In May 2015, Malcolm competed
in his first NPC show, placing

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INSTANT MUSCLE
Get more out of this classic
triceps builder, p78.

ABS & CORE

EXPERT ADVICE

STRENGTH

This move will blast your

coreand your pecs, p80.

Strong words from the inventor

of the TRX, p84.

Meet powerliftings iron horse,

Steve Goggins, p90.

BUILD MUSCLE, BURN FAT, PERFORM BETTER

MUSCLEUPS

Master Class
CrossFit Masters champion
balance of intense training, diet, and recovery.

TRAIN

OVER 40

IN A SPORT WITH AN
average athlete age of 24, two-time
CrossFit Games Masters (40-44)
champion Shawn Ramirez has
conquered the most grueling fitness
tests without ever being sidelined by
injury. The Kill Cliffsponsored athlete
trains five days a week: two to three
days to improve strength, speed, and
flexibility; a day for gymnastics; a
weightlifting day with cleans, jerks,
snatches or squats; and a conditioning day with sled pushes, rowing, or
running. His rest days are anything
but. Ramirez swims a mile, does a
10K row, or rides an Assault AirBike.
Always giving your body something different keeps training fun,
Ramirez says. A bored body equals
no results.
A father to three sons, Ramirezs
main motivation to three-peat at the

2016 CrossFit Games is to set

an example.
I need to win for my third son,
Ramirez says. In 2014, my oldest
trained with me, and last year my
second one did. Now, my youngest is
running by my side.
For Ramirez, staying game requires
listening to his body. He does track
work instead of running on hard
surfaces, and for box jumps he steps
down instead of jumping off.
You cant listen when the body
talks, you have to listen to when
it whispers.
Ramirez follows a classic clean
diet: six meals daily with carbs,
protein, and fat. Breakfast is an
oatmeal, berries, almond milk, whey
protein, and spirulina smoothie.
Can you handle a day in his shoes?
Try his customized WOD at right.

RAMIREZS CROSSFIT

WORKOUT

DIRECTIONS: Use 185 pounds for men,

120 pounds for women. Do all reps per
set then do next move. Perform for time.
E XERCISE

SE T S

Deadlift
Pullup
Front Squat
Dip
Barbell Thruster

REPS

1
1
1
1
1

50
40
30
20
10

QUICK TIP Scale down if necessary:

135 pounds for men/95 for women.

RAMIREZS STATS
AGE

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WEIGHT

41

6'

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RESIDENCE

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BOX
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76

MUSCLE & FITNESS

JANUARY 2016

NICK GARCIA

TRAIN

INSTANT MUSCLE

Tri Again
Youre doing it wrong. Adjust your pushdowns to follow
your strength curve. BY SEAN HYSON, C.S.C.S.
HOW TO DO IT

BRANDON BASS
is a tness model
and personal
trainer in New
York City.

TRICEPS
PUSHDOWN
ATTACH A V-BAR
(or a rope handle)
to the top pulley of a
cable station and
grasp an end in each
hand. Hold it close to
your body with elbows
bent at 90 degrees.
Bend your torso forward
so you feel tension on
the tris.

PRESS THE
HANDLE down and
slightly forward as you
extend your elbows.
As you return to the
starting position, draw
your elbows backthink
about how you would
lower your body on a
dip or a pushup. You
should feel your triceps
being stretched at their
elbow insertion.

QUICK TIP

Modifying your
pushdowns trains them
according to the triceps
strength curve.
Beginning with your
elbows back puts you in
a strong position so you
can lift more weight.
Then, instead of
extending your arms
straight down, you move
them forward a bit so
your triceps work as
theyre intended to
pushing away from you.
78

MUSCLE & FITNESS

DID YOU
KNOW?

JANUARY 2016

EDGAR ARTIGA

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TRAIN

ABS AND CORE

GET MORE

training tips
and diet advice by following
Sean on Twitter: @seanhyson

QUICK
TIP

HOW TO DO IT

SWISS BALL
PUSHUP

Push
Your Pack
Pushups on a Swiss ball make a chest
exercise train your abs and more.

80

MUSCLE & FITNESS

JANUARY 2016

DID YOU KNOW? Swiss ball pushups kill multiple birds

with one stone, working your chest, shoulders, arms,
and upper back along with your core. Try them first in a
workout to activate these areas.

EDGAR ARTIGA

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IN 6 WEEKS

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LEAN MUSCLE (LBS.)

INSULIN CONCENTRATION

Subjects gained

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TRAIN

BODY WEIGHT

QUICK TIP

Split
Decision
Adding Bulgarian split squats to a metabolic
circuit will build up your hamstrings while
incinerating fat.
WHAT IT IS

WHY IT WORKS

A 10-minute, ve-exercise
metabolic conditioning (metcon)
circuit by L.A.-based celebrity trainer Andy McDermott.
The circuit starts with Bulgarian split squats, then moves to
inverted rows and two pushup
variationsincline and decline
and nishes with burpees. It is
done continuously for 10 minutes
without any breaks.
82

MUSCLE & FITNESS

The circuit is perfectly balanced

with a lower-body movement,
pushing and pulling movements,
and an explosive movement.
Chest is a focal point for a lot of
guys, so the incline and decline
pushup variations ensure upperand lower-pec development. As
far as the intensity, be ready to
sweat. It really sneaks up on
you, McDermott says.

JANUARY 2016

MCDERMOTTS METCON

WORKOUT
DIRECTIONS: Perform the workout for

10 minutes without stopping. Record the

total number of rounds you complete.
E X E RC I S E

REPS

10*

Bulgarian Split Squat

Inverted Row

10

Incline Pushup**

10
10

Decline Pushup***
Burpee

30 sec.

*Each leg.
**Feet on floor, hands on bench.
***Hands on floor, feet on bench.

ANDY MCDERMOTT is a personal

trainer in L.A. Follow him on Twitter:

@andymcd23, and Instagram:
@andymcdermotttness
IAN SPANIER

Eric Nelson Photography

Stephanie Johnson
Team Nutrishop Athlete

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TRAIN

EXPERT ADVICE

routine. If you squat and deadlift,

thats totally fine. But now try to take
one day out of your normal workout
and perform some sort of analogous
movements in a less stable, singlesided environment. Training one side
at a time identifies imbalances and
activates the stabilizers at a higher
level. It also makes you strong as hell
when you go back to bilateral mode.
I began to shift to the strap in my 30s
after I first began to experience
injuries. Hey, I used to be a meathead.
Before I hit my mid-30s, well, I thought
I was immortal. Then, my lower back
had become problematic from doing
tons of deadliftsin retrospect not with
great formand like any meathead,
the harder the better. As a Navy
SEAL, I got a shoulder injury from an
underwater ship missionI came
off a ladder and ended up
dangling by my left arm with
DID YOU
about 90 pounds of gear on
KNOW?
my back, swinging on the
open seas in the middle of
the night. I heard a pop
sound. But I had to complete
the training exercise and
never got it checked.
The funny thing about guys who
lift heavy weight is that a lot of them
spend way too much time developing
the big prime-mover muscles, while
forgetting to focus on the stabilizer
muscles.
Weve had many, many athletes who
will look at the straps and say, Whats
this gonna do for me? Ten minutes
later theyll say, How did I live without
this thing? One good example is the
big men in sportsan NFL offensive
Former Navy SEAL and TRX inventor
lineman whos never tried a side plank
RANDY HETRICK says growth lies outside
with his feet in the straps. Generally
speaking, its quite a shitshow. You can
your comfort zone. AS TOLD TO JEFF TOMKO
squat 600 pounds, press 400, push a
sled across a football field, but you
THE MOST IMPORTANT
loaded movements that mirror or
cant hold yourself in a plank for
shape the actual activity you need to
evolution in training I have seen in my
15 seconds?
perform in sportsor in life.
lifetime is happening now. Within the
Remember: Your first day on TRX is
Being a part of TRX, I believe all of us
past five or six years, fitness has
your worst day on TRX. Each day after
who train should also be adding some
begun a migration toward functional
you will improve in a significant way.
sort of unilateral training to our
movement. These are big, integrated,

Train
Anywhere

MUSCLE & FITNESS

JANUARY 2016

COURTESY OF TRX

84

TRAIN

ZANES WAY

QUICK TIP

Spread Em
Want lats that other people can see from the front?
Heres how the Chemist got his. BY FRANK ZANE, M.A.
fingers. Bend your knees so your
upper body is parallel to the floor. I
pull the weight up until it touches my
chest and then lower it slowly, being
sure to round my back slightly (but
safely) as I let the weight down. Its
important to round your back to
maximize the stretch. If you keep
your lower back arched youll
contract upper-back muscles, but
you wont target your low central
lats. You have to stretch the lats to
ensure full development.

QUITE FRANKLY
Get books, DVDs, and more
at frankzane.com

Z E L L E R / F I T N E S S P U B L I C AT I O N S I N C .

I DID LOTS OF BENTOVER

barbell rows while training for the
Olympia in 1976. Id start each workout
with this exercise, working up heavy.
This gave me much improved lats but
also a tennis-elbow-like injury from
excessive pronation of the overhand
grip. So what to do? Switch to a
neutral grip and employ the leverage
row, aka the T-bar row.
Its best to to stick a seven-foot
Olympic bar in the corner and load
one end with small diameter plates
so you have a big range of motion. (If
youre really getting the bar up, 45s
can hit your chest.) I use 10s and
wouldnt use more than 25s.
Straddle the bar and interlace your

TRAIN

RATE MY WORKOUT

LET US HELP

Overworked
Aaron B. sent us his workout split and
said hes burned-out. Heres what we
advised. BY SEAN HYSON, C.S.C.S.

JOE DONNELLY
formerly played
for the Atlanta
Falcons and
Buffalo Bills and
has appeared
on the cover of
dozens of tness
magazines.

AARONS

OLD SPLIT
DAYS

EXERCISE

M&F RATING: B

OUR ADVICE
Youre packing a lot of heavy lifts into one
week, and thats not giving you much recovery
time. Try training only three days per week,
and have the fourth workout spill into the
following week. Your numbers wont progress
quite as fast, but your joints will feel better.

AARONS

NEW SPLIT
DAYS

EXERCISE

QUICK TIP

Your Drive. Our FUEL.

Nutrex.com

TRAIN

STRENGTH

DID YOU
KNOW?

The Iron Horse

STEVE GOGGINS became one of the greatest
lifters of all time not by natural ability, but by
sticking with it for the long haul. BY PHIL NAJEMY
IF ED COAN is powerliftings
Babe Ruth, Steve Goggins is its
Lou Gehrigwithout the untimely
ending. Lifting quietly and mightily
under the noise of Coans celebrity
for most of his career, Goggins
has collected some of the sports
biggest lifts. And, like Gehrig,
Goggins only tricks are consistency and hard work.

From reps to recovery, every

aspect of his approach is simple.
That simplicity has yielded lifts that
exceeded even some of Coans
bests in the same weight class.
Goggins 1,032-pound squat at a
body weight of 240 stood for
seven years as the all-time mark in
any division. His training has
always followed standard linear

90

MUSCLE & FITNESS

JANUARY 2016

KEN HICKS/ELITEFTS

WHO IS STRONGEST? THATS WHAT

IT SHOULD BE ABOUT, HE SAYS,
PRAISING THE TREND TOWARD RAW.

periodizationratcheting up the
weights week by week ahead of a
competition. I always stick with
what works, he says. My training
is boring, but I dont mind repetition. The salient difference for
Goggins is that, instead of dropping from sets of 10 to eight to
five, as the weeks and weights
progress, he performs singles
from the start of the cycle. Only
after working up one lift at a time
does he drop down and knock out
some reps. He follows this with
pause squats and other heavy
assistance work.
Even now at 52 and after a hip
replacement, hes making a run at
a raw 800-pound deadlift.
Goggins is another kind of Iron
Horse. His lifts may plodgrinding
up instead of blastingbut damn it,
do they move.

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TRAIN

PHYSIQUE

THE
LOWDOWN

IFBB physique pro TONNELL

RODRIGUE is training to have
a breakout year in 2016.
BY MARK BARROSO
PERSONAL TRAINER and IFBB
physique pro Tonnell Rodrigue has an
ambitious game plan for 2016: compete
in the Arnold Mens Physique and the
first IFBB Classic Physique show. To
bring a new package, the co-star of the
film The Perfect Physique says hes
focusing on size by going heavy.
My goal is to lift more each
week during heavy sets, says
Rodrigue. Im bringing up my
upper chest and legs.
Rodrigue carb-cycles with two
30-minute steady-state cardio
sessions on low-carb days and
no cardio on high days so he can
emphasize maximum muscle building.

ATHLETIC
CARDIO

RODRIGUES
CHEST AND BICEPS

WORKOUT
DIRECTIONS: Rest 3060 seconds
between sets. Set 1 is 1215 reps,
Set 2 is 1012, Set 3 is 810, Set 4
is 68, and Set 5 is a dropset with
at least 25 reps. Do dips and diamond pushups to failure for all sets.
E XERCISE

SE T S

Incline Dumbbell Flye

Machine Chest Flye
Low to High Cable Flye
Wide-grip Decline
Barbell Pullover
Dip
Diamond Pushup
Barbell Curl
Dumbbell Hammer Curl
Machine Preacher Curl
Dumbbell Concentration Curl
Incline Dumbbell Curl
92

MUSCLE & FITNESS

5
5
5
5
4
4
5
5
5
5
5

RODRIGUES TOP 3 TRAINING TIPS

NO PARTIALS

USE A BELT

ASK FOR A SPOT

Using a full range of

motion provides more
contraction in the
muscle that youre
working. Ever since
I started doing a full
range of motion in chest
exercises, Ive been
seeing more size gains.

I threw my back out right

before Olympia in 2015
by not using a belt. A
belt keeps your back
stable and in alignment
during legs and back
workouts so you prevent
injury. Use it only when
you go heavy.

A spotter will amp you

up and give you more
reps, even if they dont
touch the bar, which
leads to more muscle
gains. If you dont have
a spotter, having a
good playlist can really
hype you up.

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ASUN CAPALUNGAN

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Boron: Shown in human clinical research to increase free
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Rhodiola crenulata & Ginkgo biloba: Maintains peak
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ROBERT IRVINE

DIET 911

TOTAL
PACKAGE

WHATS IN THE FRIDGE THIS MONTH

Clean Giants
Add artichokes to your diet for health benets
like pain relief and improved cholesterol.
BY MARK BARROSO
CHOKE SEASON
MICHAEL LOFFLER/STOCKFOOD

is in spring, but for something this

nutritious, anytime is best. A
medium artichoke contains 10
grams of fiber, which aids digestion
by stimulating bile production.
Artichoke leaf extract (ALE) can
help alleviate irritable bowel
syndrome (IBS) and improve
cholesterol levels.

A 2004 Journal of Alternative and

Complementary Medicine study had
208 adults with IBS take 320 or 640
milligrams of artichoke extract daily
for two months, and the subjects
saw decreases in symptoms such
as abdominal pain and constipation.
A 2013 review in Cochrane Database of Systematic Reviews found
ALE lowers cholesterol.

p
hab. Use your fingers to
slightly open leaves away from the
body. Then place the artichoke in a
pot in an inch or so of water, cover,
and steam on medium heat for 25 to
40 minutes until leaves are tender
and come off easily.
Enjoy the leaves flesh, spoon the
fuzzy choke from the heart (found
at the base), and eat the heart as is
or dip in garlic-infused olive oil.

EAT

CHEF ROBERT IRVINE

GET MORE

Turkey Sausage
Frittata
Because the breakfast of champions
doesnt come in a box.

TURKEY SAUSAGE

1.
2.
3.

4.

5.

6.
7.

DID YOU
KNOW?

NUTRITION PER SERVING

487

47g

CALORIES

PROTEIN

27g

22g

CARBS

FAT

In the past,

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EAT

HEALTH

Survival Plan
Be good to your gut this holiday season and
arrive in 2016 healthier and fitter than ever.
HOLIDAYS ARE A TOUGH

PROBIOTICS

PREBIOTICS

time to keep tight, muscular, and

toned, and stomach issues can
arise from stuffing your face with
the fatty and less fibrous foods
common on the holiday plate. But
you can beat a bad gut by feeding
it the good stuff, like probiotics
and prebiotics.

Evidence is growing that the good

bacteria that live in your gut may
play a role in your health. Yogurt
and other fermented foods, like
sauerkraut and kimchi, have
significant levels of good bacteria
that may help promote the right
balance of gut bugs.

One of the keys to making probiotics work for you is to eat the types
of foods that nourish them, also
known as prebiotics. Good bacteria flourish on the cellulose and
pectin that make up plants cell
walls. As that fiber passes through
our GI tract, bacteria use enzymes
to break it down into simple sugars
ferment it into short-chain
acids that our cells can easily
rb. This type of fiber is
idered prebiotic.
biotics and probiotics work
ther synergistically, so if you
n gallons of yogurt, but dont fill
n fruits and vegetables with
levels of dietary fiber, you may
ive the good bacteria what they
. Similarly, if you fill up only on
you may not be introducing
ntially beneficial bacteria to
gut.

POMEGRANATE POWER

CL AIRE BENOIST/ THE LICENSING PROJECT

egranate may be a new ally in

pursuit of a balanced gut
ronment. Not only are fresh
egranate seeds a good way to
fiber to your diet, but early in
studies on pomegranate
act have explored how natuoccurring plant compounds in
egranates called polyphenols
also help to provide an
ronment for good gut bacteria
rive. A small preliminary study
0 healthy individuals who took
egranate extract suggests, but
not prove, that these polyols may work as prebiotics,
h feed the microbes in our gut
omote the right balance of
ficial bacteria.
s is a new way of thinking
t polyphenols. Right now they

are mostly talked about as

antioxidants. Although the early
scientific findings are promising,
the impact of pomegranate
extract on the gut microbiota
hasnt yet been adequately
studied. Future clinical research
is needed to establish causation
and the potential of pomegranate extract and pomegranates
as a prebiotic.
For a convenient option
during the
busy holiday
season try
POM POMS
Fresh Arils, a
good source of
fiber at 5 grams
per half-cup
serving.

GUT CHECK
When you consume prebiotics
and probiotics, they work
together synergistically.

Fill your stomach

with prebiotics
and probiotics.

Prebiotics start breaking

2
down in the intestines to
provide fuel for gut bacteria,
while probiotics help bolster
good bacteria levels.

In the colon your

microbes convert the
prebiotics into short-chain
fatty acids that support
absorption of nutrients.

2015
2015 ProSo
ProSource
urce Per
Perform
formance
ance Pro
Product
ducts,
s, Inc
Inc. All Righ
Rights
ts Reser
Reserved.
ved. Pri
Prices
ces and offers
offers subje
subject
ct to
to change
change.. Some
Some restr
restricti
ctions
ons may appl
apply.
y.

EAT

FOOD OF THE MONTH

Winters Crop
Full of vitamins and antioxidants, the TURNIP
is calling your name this season. BY MARK BARROSO
TURNIPS ARE ROOT
vegetables grown in cold
climates with edible roots and
greens. Farmers pick them
early, when theyre sweet, or
just before fall frost, when
theyre bigger. Both types are
good sources of antioxidants,
minerals, and vitamins, such
as C and K.
Adam Kelinson, creator of
Organic Performance and
author of The Athletes Plate:
Real Food for High Performance, says the dietary

DID YOU
KNOW?

nitrates in turnips yield

exercise benefits.
A 2013 British Journal of
Clinical Pharmacology study
found foods with dietary
nitrates have vascular benefits such as the reduction of
blood pressure, Kelinson
says. Journal of Applied
Physiology studies published
in 2009 and 11 found that
nitrates reduce the oxygen
cost of low-intensity exercise
and enhance tolerance for
high-intensity exercise.
Heres all you need to know
to cook a turnip:
No need to peel the skin;
the smaller the better; and
greens should be full, tender,
and small.
Try Kelinsons recipe below
for a quick antioxidant boost.

SAUTED TURNIPS
WITH PINE NUTS
SERVES 2

2 bunches Harukei turnips, halved or

quartered, with greens reserved
2 tbsp olive oil
1 tbsp ginger, minced
1 tbsp garlic, minced
2 scallions, trimmed and chopped
2 tbsp water
1 tbsp apple cider vinegar
1 tbsp crushed red pepper
2 tbsp pine nuts

KROGER & GROSS/STOCKFOOD

1. Wash, trim, rinse, and dry greens.

2. Heat oil over medium heat in pan.
3. Add ginger, garlic, and scallions and
saut for 1-2 minutes.
4. Add turnips and saut for 5 minutes
until they caramelize.
5. Add water and greens, and saut for
1 minute.
6. Splash with vinegar, add pepper,
place on plate, and top with pine nuts.

EAT

FAST FEAST

GET MORE

DID YOU
KNOW?

CHICKEN
WALDORF SALAD

Protein
Salad

1.

2.

NUTRITION PER SERVING

BY SEAN HYSON, C.S.C.S.

586

58g

38g

25g

CALORIES

PROTEIN

CARBS

FAT

JUST GOT

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EA
CL

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EAT

DIET 911

Kick
the Habit
Use our cheat sheet to get rid of sugar.
BY MARK BARROSO

LIQUID SWEETENERS

DID YOU
KNOW?

CAL

THE BENEFITS

POWDERED SWEETENERS

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<S[PTH[L5\[YP[PVUWYVK\J[ZHYLH]HPSHISLH[(K]HU[PZ5\[YP[PVU,\YVWHHUKV[OLYULYL[HPSLYZ^VYSK^PKL
Copyright 2015 Ultimate Nutrition. All Rights Reserved. These statements have not been evaluated by the FDA.
This product is not intended to diagnose, treat, cure, or prevent any disease.

110

MUSCLE & FITNESS

JANUARY 2016

M&F

STARTERS
GUIDE 2016
///
///
///

STARTERS GUIDE

W
All of these critical elements are covered in the following six-week program, designed by Justin Grinnell,
C.S.C.S., owner and head trainer at State of Fitness in
East Lansing, MI. Grinnells program is everything the
starter needs it to be: easy to follow, with tried-andtrue principles that will produce gains in muscle size
and strength that youll likely begin to notice within a
month. The program also addresses functional tness,
mobility, cardio, nutrition, and supplements. Most
important, this plan will lay the groundwork for more
impressive results down the road. After all, this is just
the beginning.

DAVE WILLIAMS is a
physique competitor
and model sponsored
by Optimum Nutrition.

Training Overview

112

MUSCLE & FITNESS

JANUARY 2016

promote cardiovascular conditioning and fat burning,

cardio workouts are prescribed three days a week. (See
cardio section on page 120.)
As just mentioned, the exercise selection is supremely
straightforward on purpose. Likewise, the set and rep
schemes Grinnell prescribes are equally tried and true.
Youll get a heavy dose of strength training via the classic
5x5 protocol (ve sets of ve reps) balanced out with sets
in the hypertrophy sweet spot of eight to 12 reps (and up
to 20-plus reps on certain movements). This approach
will have you experiencing noticeable gains in both
muscle size and strength, provided proper nutrition is
adhered to. (See nutrition section on page 119.)

GROOMING BY ALEXA GOULD

The M&F Starters Guide is built around basic, foundational exercises because, well, thats what works.
Multijoint (compound) movements performed with
free weights are what the biggest, strongest men in
the world rely upon in their training, and these are the
staples that any beginner should learn as well. In fact,
theres not a machine to be found in this program
not because machines are worthless (they arent), but
because fundamental movements are best taught with
body weight, barbells, and dumbbells, and results will
come quicker with these tools.
As you progress, you can introduce machines to
further isolate and overload the muscles and even to
work around any nagging injuries you may have. But
for now, stick with whats written here.
When starting a new workout program, focusing
on the fundamentals is key, says Grinnell. Pushing,
pulling, and squatting heavy weight is what its all
about. Throw in some arms, calves, and abdominal
work with the right amount of cardio and you have a
solid workout plan.
Grinnell implements a four-days-a-week lifting
schedule that utilizes an upper-body/lower-body split
upper body on Days 1 and 3 (Monday and Thursday)
and lower body and abs on Days 2 and 4 (Tuesday
and Friday). This design, he says, provides the perfect
dose of training stress to promote muscle growth and
strength without hindering recovery. Training volume
(total number of sets) is somewhat modest in this
program to keep the beginner from overdoing it. To

STARTERS GUIDE
PROGRAM:
DYNAMIC WARMUP
Begin every workout with this quick, simple warmup to prime the
body for the ensuing lifting session. For starters and veterans alike,
a warmup is essential, says Grinnell. It prepares your muscles,
joints, tendons, and ligaments, increases core temperature,
improves joint mobility, and activates the nervous system.
Perform these exercises in circuit fashion for a total of two rounds:
EXERCISE

REPS

Body-weight Squat

10

Lateral Lunge

5 per leg

Spiderman
with Rotation
From a pushup
position, bend your
right knee to bring your
foot forward and plant
it just outside your
right hand. Lift your
right hand off the oor
and keep your left hand
down. Open up your
chest and reach to the
ceiling until you feel a
stretch. Repeat all reps
to that side, then switch.
TNESS CLUB, ASTORIA, NY

STARTERS GUIDE

LIFTING DAYS
For each A and B exercise pairing, go back and forth between the
two moves one set at a timesimilar to a superset, only with full rest
between exercises.

Day 1: Upper Body

EXERCISE

1B Barbell Bentover Row

SETS

REPS

REST

2-3 min.

1-2 min.

3
2B Pullup

3B Barbell Curl

3
3

1-2 min.

Bench Dip
Face away from a bench
and set your hands on it
with your feet at on the
oor. Slowly lower your
body until your upper
arms are parallel to the
oor, then push back up.
You can increase the difculty by elevating your
feet on another bench.

114

MUSCLE & FITNESS

JANUARY 2016

Barbell Curl
Stand holding a bar with your
arms fully extended and palms
facing forward. Bend your
elbows to curl the weights up,
keeping your elbows in tight
to your sides throughout.
Squeeze your biceps in the
top position. Reverse the
motion to return to the arms
extended position.

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STARTERS GUIDE

Day 2: Lower Body, Abs

EXERCISE

1B Hanging Leg Raise

SETS

REPS

REST

8*

10

1-2 min.

20, 15, 10

2-3 min.

10-12

1-2 min.

3
2B Standing Calf Raise

3
3

3B Lying Leg Curl

*Perform each set as a dropset. For example, do eight

reps for the first set of goblet squats with your
estimated eight-rep max. Then, immediately drop the
weight about 2030% and do eight more reps. Repeat
one more timethats one set. Do this two more
times with two to three minutes rest between each.

Goblet Squat
Hold a dumbbell or kettlebell just
below your chin in a standing
position. Bend your knees to
squat straight down until your
thighs go past parallel with
the oor. Extend your hips and
knees to return to the standing
position, keeping your core tight
and torso upright throughout.
116

MUSCLE & FITN

Day 3: Upper Body

EXERCISE

SETS

REPS

REST

8-12

1-2 min.

8-12

1-2 min.

8-12

1-2 min.

4
1B One-arm Dumbbell Row

4
4

2B Incline Dumbbell Press

4
4

3B Lying Dumbbell Triceps

Extension

NOTE: On the last set of each exercise, perform two restpauses. For example, on barbell overhead presses, rack the
weight after your fourth set and rest 15 to 20 seconds, then
perform as many reps as possible with that same weight. Repeat
this one more time for a total of two rest-pause sets.

One-arm Dumbbell Row

With one knee and the same-side hand on a
bench, hold a dumbbell in the other hand with
that arm extended straight down, torso parallel
to the oor. Contract your back muscles to pull
the dumbbell up to your side. Repeat for reps,
then switch arms.

Incline Dumbbell Press

Grab two dumbbells and lie back on an incline
bench set to 30 to 45 degrees. Start with the
weights just outside your shoulders, then push
them straight up until your elbows are just shy of
lockout. Lower them back down under control.

STARTERS GUIDE

Day 4: Lower Body, Abs

EXERCISE

*
1B Stiff-leg Deadlift*

SETS

REPS

REST

2-3 min.

10

1-2 min .

3
2B Reverse Crunch

*Perform two to three warmup sets before your first working set
and then start with a moderate weight for your first set of five
reps. Slowly increase weight each set until you reach a tough five
reps on your last set.

Romanian/Stiff-leg Deadlift
These sibling variations of deadlift are
distinguished by some key technique cues:
With Romanian deadlifts, theres a bigger
bend in the legs, and the bar just passes
the knees [shown], says Grinnell. With
stiff-leg deadlifts, the legs stay almost fully
straight, and the plates touch the oor.

118

MUSCLE & FITN

STARTERS GUIDE
NUTRITION:
FOUR FOOD FUNDAMENTALS BY JUSTIN GRINNELL, C.S.C.S.
You dont need a perfect diet to see results, and trying to completely
overhaul your entire nutrition regimen from Day 1while also starting a
brand-new training routineis too much, too soon for most people. For the
next six weeks, make the following four areas your primary goals. As you
adopt these foundational healthy habits successfully, continue cleaning up
your diet gradually from there.
FOOD FUNDAMENTAL NO. 1:

Eat at least one gram

of protein per pound
With the increased stress on
your body from the new workouts,
your body is going to need a steady
ow of amino acids from protein to
help repair and grow muscle tissue.
Focus on getting a gram of protein
per pound of body weight every
day, primarily from chicken, sh,
red meat, eggs, and protein powder.
If you weigh 200 pounds, shoot
for 200 grams (or more) of protein
daily. Simple.
FOOD FUNDAMENTAL NO. 2:

Drink a gallon of
water each day
Your body is primarily made up
of water, especially your muscles.
By consuming an ample amount,
youll improve your energy and
recovery, fuel your body, and stay
mentally sharp.

plants. Aim for three to ve

servings of vegetables and two to
three servings of fruit every day.
FOOD FUNDAMENTAL NO. 4:

Dont be afraid
of carbohydrates
Many popular diets advise eating
a low amount of carbohydrates to
improve health. But a hard-training
individual, who needs sufficient
glycogen for energy and recovery,
has greater carbohydrate needs than
a sedentary person. As you start a
workout regimen, your body will be
changing rapidly, and so will your
energy demands. This doesnt mean
to eat as many carbohydrates from
any source you want. Rather, focus
on eating two grams of carbohydrates per pound of body weight to
gain weight and one gram per pound
to lose fat, coming from potatoes,
rice, fruits, vegetables, and sprouted
grains. Adjust your intake as needed.

FOOD FUNDAMENTAL NO. 3:

Eat a vegetable
or fruit at each
meal
This is something that
everyone has told
you to do for
and for a good
reason. As an acti
person, you have an
increased demand
for vitamins,
minerals, ber, and
phytonutrients from

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STARTERS GUIDE

STARTERS GUIDE
CARDIO WORKOUTS:
Generally speaking, today there are
three forms of cardiovascular training
that are prevalent: steady-state cardio
(continuous activity for a long duration at a relatively low intensity); highintensity interval-training, or HIIT
(high-intensity bursts alternated with
low-intensity active recovery or full
rest); and metabolic conditioning, or
metcon (made popular by CrossFit;
high-intensity work incorporating
all varieties of exercises and rep
schemes and often prescribing no
formal rest periods).
So which form of cardio should you
be doing? Thats a debate that rages on
daily in gyms across the country and
on social media and Internet message
boards, typically in a rather passionate

manner. Truth is, they all work, say

Grinnell. It just depends on your goals
at the time as to which way you sway
more. As a beginner, its benecial to do
all three so your body feels its different
energy systems, and you can nd what
works best for you.
That said, Grinnell strongly suggests
performing the following three cardio/
conditioning sessions each week.
These can be done on non-lifting days
(Wednesday, Saturday, and Sunday if
you lift Monday, Tuesday, Thursday,
and Friday); or after lifting sessions
(Cardio Workout 1 in the same session
as the Day 1 lifting workout, and so on).
Note: If youre performing a cardio
workout on an off day, perform the
dynamic warmup before the workout.

Ball Slam
Hold a med ball
overhead and rise
onto your toes.
Explosively slam
the ball into the
oor, catch it on
the rebound, then
start the next rep.

GET
MORE
For bonus content,
exclusive video, and supplement advice, check out The
Enhanced Ultimate Starters
Guide at muscleandtness
.com/starters

120

MUSCLE & FITNESS

BURPEE
From a standing
(1) uickly drop
to the oor (2) and perfo
ushup,
then pop back onto your t
(3) and
nish the rep with a jump (4)
rform all
reps in the set continuous

Cardio Workout 1:
High-Intensity
Interval Training (HIIT)
Using the treadmill, bike, or rowing ergometer,
go at an easy pace for two to five minutes to
get a feel for the movement. Then perform
eight rounds of 30 seconds as fast as
possible followed by 30 seconds of rest. If
HIIT is new to you, you can increase your rest
intervals to 60 seconds and/or reduce the
work interval, moving toward the prescribed
30 on/30 off prescription.

Workout 3:
Metabolic
Conditioning
(Metcon)
Perform as many reps and rounds of the
below circuit as possible in six minutes.
Add one minute every two weeks as you
improve your conditioning until you reach
10 minutes.

Workout 2:
Steady State

EXERCISE

REPS

Perform 20 to 60 minutes of moderateintensity cardio (about 140 to 180 heartbeats

per minute) on a bike, treadmill, elliptical, or
other machine or activity of your choice. If
youre deconditioned, start at 20 minutes
and add five to 10 minutes each week.

Burpee

10

Pushup

10

2016

No matter how ambitious your plans for 2016,

weve got expert tips to stay the course.
BY AMY SCHLINGER

he two most common New Years resolutions people made last year
were to stay t and healthy, and to lose weight, according to a Nielsen
survey. As concepts, theyre excellent. As goals, theyre amorphous and
immeasurable. A better approach would be to name a specic objective (or objectives) that you plan
RESOLUTION:
to complete in the coming weeks
or months, such as lose 10 pounds, complete an
Ironman, or boost your deadlift 1RM by 25%. Doing so would lead you to a conclusive outcome
when your deadline arriveseither you succeeded
or you didnt. Still, while having a dened goal is a
good start, the odds of success hinge on a willingness to embrace change and shun inertia. Our
brains are extremely effective in managing the status quo, says John Sullivan, Psy. D., clinical sport
psychologist/applied sport scientist and founder of
Clinical & Sports Consulting Services. However,
we also have an outstanding ability to changealso
known as self-directed neuroplasticity. Relying
upon rituals and having plans when roadblocks develop will allow for more consistent progress.
And roadblocks will develop, which is why we
came up with a list of ones you might encounter
en route to the nish line. More important, we asked
experts for advice to help you avoid them.

RESOLUTION:

FOLLOW YOUR
PROGRAM TO A T
Never missing a set or rep
will show you exactly how well your
program works.
SETBACK: The January gym crowd
does not respect your game plan.
THE FIX: Always be ready to call an
audibleespecially if you train during
the pre- or post-work gym rush.
Save a handful of 15- to 20-minute
body-weight and high-intensity
workouts on your smartphone to
get you in and out during peak times.
(You can nd plenty at muscleand
tness.com.) Also, know which
moves to sub in if foot traffic prevents you from using certain equipment. For example, do goblet squats
or kettlebell jump squats when the
squat rack is taken.
BENEFIT:

124

MUSCLE & FITNESS

JANUARY 2016

PREVIOUS SPREAD: COREY JENKINS/CORBIS; ARTIGA PHOTO/

CORBIS. THIS SPREAD: COREY JENKINS/CORBIS; EISING STUDIO/
STOCKFOOD; CORBIS IMAGES (2)

RESOLUTION:

RESOLUTION:

RESOLUTION:

EAT CLEAN 24/7

GET
YOUR
SIXPACK
BACK

BENEFIT: Youll be less inamed, con-

sume more nutrients, and enjoy bigger

gains.
SETBACK: A monochromatic diet gets
old fast and can create powerful cravings to cheat.
THE FIX: Expand food variety and enhance avors using healthy seasonings
like ginger, turmeric, hot chili powder,
Sriracha, and other herbs and spices
that are low in carbs or sugar. Make
meals memorable and something you
crave, or else youll be quick to crave
unhealthier things, explains Leslie
Bonci, R.D., C.S.S.D., L.D.N. Eating should be an enjoyable occasion
instead of a hurry up and eat since I
dont like this anyway scenario. You
wont be successful if you dont have
avor in what you do, both in life and
your diet.

BENEFIT:

Youll be forced
to reevaluate
your diet
and eliminate
the junk.
SETBACK:

After two
weeks of
training hard
and dieting
youre not
nearly as
shredded as
you expected
to be, so you
start cheating
more because,
well, why not?

RESOLUTION:

THE FIX:

STOP BUYING JUNK

Be patient.
People often
fail to understand that you
cannot take off
in one week
what you have
put on in
10 months,
says Filippone.
Dont think of
success in such
absolute terms,
either. If you
slip once or
twice out of 20
meals, youre
still doing well.
Thats a 90%
success rate,
Filippone says.

No junk in the fridge translates to less junk in

the trunk.
SETBACK: You forgot to toss out the holiday leftoversand
booze. Snacking on them creates a domino effect that
d eating habits.
ends with your resurrectin
THE FIX: Clear the clutter
ci owner of Active
ittsburgh
Eating Advice and spor
Steelers, Toronto Blue
Chiefs.
Its not enough to sw
food if youve still g
Even though you
in the freezer
so theyre not sitting out
for easy munching,
the plan is to
stay away from
empty calories
so why are
they in there
at all?
BENEFIT:

CHEFS
TIP

POWER
SOUPS
Dieters can use soup to stay full and satised.
BY

CHEF GAVAN MURPHY

TRAVIS RATHBONE

PHOTOGRAPHS BY

1)
2)
SERVES 6

3)

,
sodium chicken broth
d potatoes
sh thyme, wrapped
g
d black-eyed peas, soaked
and drained*
per, to taste

g
broth if needed. Taste and season with salt
and pepper. Remove thyme and serve.

MACROS PER SERVING

282

26g

24g

9g

CALORIES

PROTEIN

CARBS

FAT

*Feel free to use canned black-eyed peas, but

rinse them first. Canned beans are already
cooked, so you should add them in toward the
end of the cooking time. But if you do use the
dried peas, be sure to soak them overnight.
Soak with some salt and bay leaves to add
extra flavor.

JANUARY 2016

MUSCLE & FITNESS

127

QUINOAVEGGIE SOU
SERVES 10

cup red quinoa

1 tbsp olive oil
1 white onions, finely chopp
6 kale stalks, finely diced (le
used below)
2 celery stalks, finely diced
2 zucchini, roughly diced
cup yellow corn kernels
1 red bell pepper, finely dice
1 jalapeo, seeded and finely
1 tbsp minced garlic
2 tsp sea salt
12 cups (3 quarts) vegetable b
1 (28 oz) can whole tomatoe
chopped
1 tbsp ground cumin
2 tsp ground coriander
cup chopped fresh cilantro
6 kale leaves, washed, rolled
chopped, stalks removed a
chopped (used above)
Pepper, to taste
1) Rinse quinoa well in cold wate
drain. Heat a large, heavy skillet
medium-high heat. Add quinoa a
stir constantly for 10 minutes, o
all the moisture evaporates and
quinoa crackles and becomes g
(Youll smell it toasting.) Transfer
quinoa to a bowl and set aside.
2) Heat oil in a large, heavy stoc
over medium-high heat. Add on
kale stalks, and celery and saut
10 to 12 minutes, or until onions
translucent. Add zucchini, corn
pepper, jalapeo, garlic, and sa
Saut for 3 minutes longer, or u
vegetables begin to release the
juices. Add broth, cover, and br
a boil over high heat.
3) Stir in toasted quinoa and sim
over medium-low heat for 10
minutes, stirring occasionally, o
quinoa is tender. Add tomatoes
cumin, and coriander.
4) Simmer uncovered over med
heat for 10 minutes, stirring
occasionally. Stir in cilantro and
leaves and season to taste with
pepper and more salt if needed

MACROS PER SERVING

128

MUSCLE & FITNESS

JANUARY 2016

170

10g

CALORIES

PROTEIN

33g

4g

CARBS

FAT

SERVES 6

1)

2)

3)

4)

CHEFS TIP
MACROS PER SERVING

217

10g

33g

5g

CALORIES

PROTEIN

CARBS

FAT

SERVES 2

3)

1)

MACROS PER SERVING

which is going to flavor the soup

tremendously.
2) Once onions are dark brown, add

20g

18g

CARBS

FAT

FOOD & PROP STYLING BY ROSCOE BETSILL

CHEFS TIP

SERVES 4

1
6
2
6
1

tbsp olive oil

cup finely diced white onions
cup thinly sliced celery
large garlic clove, minced
oz oyster mushrooms, chopped
bay leaves
cups low-sodium chicken broth
(14 oz) can chopped tomatoes
cup barley
1 medium roasted chicken,
shredded

130

MUSCLE & FITNESS

3 tbsp chopped fresh parsley

Zest of lemon
1) Preheat a large soup pot on medium heat
for 1 minute. Add oil and saut onions and
celery for 2 minutes, stirring occasionally.
Do not brown.
2) Add garlic, mushrooms, and bay leaves
and continue sauting for an additional
3 minutes. Add broth and tomatoes. Stir
and bring to a boil.

JANUARY 2016

3) Once boiling, reduce to a simmer and

partially cover with lid. Cook for 15 minutes.
4) Add barley and cook for 20 minutes.
5) Add chicken and continue to simmer for
another 15 minutes.
6) Add parsley and lemon zest.

MACROS PER SERVING

516

49g

43g

15g

CALORIES

PROTEIN

CARBS

FAT

RUSSELL WESTBROOK

ROB GRONKOWSKI

GIANCARLO STANTON

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3) Cook for 30 minutes, or until veggies are

soft but not breaking apart.
SERVES 4

1)

2)

MACROS PER SERVING

216

24g

19g

11g

CALORIES

PROTEIN

CARBS

FAT

ABOUT
THE CHEF

2016

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MASTER
UNIVERSE
OF
THE

Rising star CALUM VON MOGER

sure looks like the next Arnold, but
hes carving out his own unique niche in
bodybuilding and Hollywood.
BY JOE WUEBBEN

For 25-year-old bodybuilder

Calum von Moger, a lot. Hes
already been dubbed Arnold
2.0, and both the resemblance
and rsum are tting. At 6'2"
and 245 pounds, von Mogers
size is comparable to Arnolds,
plus hes already won three Mr.
Universe titles, albeit overseas.
Hell, even his native country
(Australia) is only a few letters
off from Arnolds place of birth
(Austria). The dark hair, the
good looksmore attributes
134

MUSCLE & FITNESS

that are strikingly Arnold-esque.

And it would seem thats what
von Moger is going for, as he
openly admits to being
inspired by vintage bodybuilders
Steve Reeves rather than by
modern behemoths like Phil
Heath and Jay Cutler. But
not trying to be Arnold. In the
following interview, von Moger
talks training, old-school
bodybuilders, and taking his
love of tness global.

JANUARY 2016

ARNOLD 2.0

category.

Arnold 2.0 is a hell

of a nickname to have as a young
guy. But the resemblance is pretty
striking, so it definitely fits. Are you
trying to chart a similar path into the
movies as Arnold?

Your inspiration growing up

came from seeing past photos and
movies of classic bodybuilders like
Arnold Schwarzenegger, Steve
Reeves, and Dave Draper. Why were
the vintage physiques so much more
appealing to you than the ones of
modern times?

MUSCLE & FITNESS:

M&F:

CALUM VON MOGER: After the name

Arnold has made for himself, its
denitely a compliment. While
I admire Arnold and his accomplishments, Im a man of my own, and I
plan on making my own path. As
for the movies, if the opportunity
presents itself, I would absolutely
give it a shot. Nothing to lose!

CVM: I liked how realistic they were

compared with the others. Their
look was naturally appealing
perfect symmetry and musculature.
The very rst bodybuilder I saw
was Steve Reeves. As a young chap,
I looked up to him. He was Hercules!

136

MUSCLE & FITNESS

JANUARY 2016

And like other kids and their

superheroes, he was mine. I wanted
to be just like him. Then, as I got a
little bit older, Arnold made an
impression on me. To me, their
bodies were different from the
typical big guys. They had something more, something the others
were missing.
M&F: Is your training reminiscent of
the bodybuilders of the 1960s and
70s, with superhigh volume and
endless training sessions? Or is it
more modern with shorter workouts? In other words, are you trying

EAT LIKE CALUM

Von Mogers typical daily diet:
MEAL NUMBER

DIET

SUPPLEMENT
LIKE CALUM
When asked what supplements he takes,
von Moger rattled off this laundry list:
SUPPLEMENTS

Meal 2

6 egg whites, 1 whole egg,

and 6 oz bison

Cellucor protein shakes up to 3 times a day.

TRAIN LIKE CALUM

Von Mogers typical chest workout:
EXERCISE

to mimic the old-school training style

in addition to the classic-looking
physique?

SETS

REPS

CVM: I go through phases. I try not to

fall into long-term patterns. I dont
adopt the same method over and
over. It keeps my body guessing. But
I still give 100% in every workout. I
can train for two hours or 45 minutes,
and the intensity is the same. It just
depends on what specic goal Im
training for at the time.

M&F: Can you walk me through a

typical week of your training split?
CVM: Sure. My typical training split
is: back and calves on Monday;
thighs on Tuesday; chest on
Wednesday; shoulders and
hamstrings on Thursday; arms
on Friday; rest on Saturday;
and then Day 1, back and
calves on Sunday.

ALL PHOTOS COURTESY OF CELLUCOR

M&F: How many

years of training do
you have under
your belt?
CVM: It feels
like Ive been
training since
I was in
diapers, but
its been about
10 years.

M&F: Where do you see yourself

in five years from a physique
standpoint? And what are your
career goals?
CVM: In ve years I hope Im
within 10 pounds of my current
shape but a bit more conditioned.
From a career standpoint, I
would like to run my own classic
bodybuilding contest.
Id also like to do more
grassroots worktraveling
the globe, running
health and tness
seminars. On the
business side, I
would like to have
my own store with
tness clothing
along with other
merchandise.

STANDING
CALF RAISE
This ubiquitous
calf exercise is
usually done for
15-plus reps.
In this workout
youll load up
the weight and
keep reps in
single digits (8).
But still make
sure to get a
full range of
motion, getting
up high on your
toes at the top
of each rep.

BY JOE WUEBBEN ///

/// PHOTOGRAPHS BY PER BERNAL /// MODEL: SERGI CONSTANCE

NEWS FLASH: The calves

can be a stubborn muscle
group to get growing. Thats
precisely why Jim Ryno, a
personal trainer and owner
of luxury home gym design
rm Iron House in Alpine, NJ
(iron-house.co), designed this
shock routine, and wants
you to do it now.
At rst glance the workout
doesnt look that shocking
at all. Four exercises, only
two sets each? Big deal.
But the devils in the details,
and heres the key detail of

this routine: Its meant to be

performed six times per week
for three consecutive weeks,
followed by a deload week
when you do the workout only
once. Youll also be supersetting the rst and last two
exercises, says Ryno, so
your calves will be on re for
sure. After four weeks of high
frequency, return to a more
typical calf-training split of two
to three weekly workouts. Oh,
and dont forget to enjoy your
slightly thicker calves upon
returning to normal volume.

SINGLE-LEG BOX
JUMPS ( LINEAR
AND LATERAL)
Keep the reps
continuous, using a low
box or aerobic step
(set to around 12 inches
high). Each set will
consist of 80 total reps:
20 per leg facing the
box/step and 20 per leg
facing sideways to the
box/step and jumping
up laterally to it.

DUMBBELL CALF
JUMPS (POGOS)
Explode upward with slight
exion in the knees. Do
reps in continuous fashion
until youve reached 20.
Go heavy, but not at the
expense of speed.

THE WORKOUT

CALVES
Perform this workout six times per week for
three weeks. In the fourth week, deload by
performing it just once.

EXERCISE

REPS

REST

10-20
sec.

Dumbbell
Calf Jumps
(aka pogos)

20

1 min.

Seated
Calf Raise

20

10-20
sec.

Standing
Calf Raise

SETS

SUPERSET WITH

SEATED CALF RAISE

Single-leg
Box Jump
(linear and
lateral)*

At this point in the workout, 20 reps will be tough and force

you to go relatively light on this exercise. Dont lose your
range of motion here. If you have to drop some weight for
Set 2 to reach peak contraction, do it.

40/
leg

1 min.

*Using a low box or step, do 20 reps linearly and 20

reps laterally per leg per set (80 total reps).

140

MUSCLE & FITNESS

JANUARY 2016

S H O T O N LO C AT I O N AT G O L D S G Y M , V E N I C E , C A

GROOMING BY KIT T Y JANET TE NIELSEN

SUPERSET WITH

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THIS MONTH IN SUPPLEMENT NEWS

SUPP THIS

of Turmeric
Add this powerful herb to your supp regimen.
BURWELL & BURWELL/GETTY IMAGES

BY ADAM GONZALEZ
WHILE CURCUMIN AND
turmeric are often treated as two
different herbs, curcumin is a
compound found within turmeric,
making them intimately related. The
turmeric plant, known as Curcuma
longa, is native to India, and the root
is used as one of the key ingredients

in curry. In the past, curcumin was

used to treat smallpox; today its often
used to reduce pain and inflammation.
While additional research is needed, it
may also help fight cancerous tumors,
prevent body-fat accumulation, and
regulate blood sugar.
Perhaps most interesting for

GET GROWING
You can directly consume the
turmeric root, slicing it thin and
adding it to foods like ginger, and
absorption of curcumin may be
enhanced significantly when consumed with black pepper. The most
effective way to get the full benefit of
curcumin is to take it as a supplement. Look for supps that provide
about 500mg of curcumin. Many of
these also add black pepper fruit
extract for better absorption.

OUR SUPP OF THE MONTH

SUPPS

SUPPLEMENT OF THE MONTH

PUMP-HD
Pum
ains
pote
ients
to pro
ou with
optimal
s, energy,
. It comand
bines
green tea catechin,
quercetin, Rhodiola,
and Echinacea purpurea to provide oxygen balance and allow
for maximal strength
output and sleevebusting pumps.

WHATS INSIDE

4 KEY
FACTORS

Get Pumped
BPIs Pump-HD is a universally trusted pre-workout
for good reason. BY RAZVAN RADU
WHEN LOOKING FOR A pre-workout
to fuel your time in the gym, you want to
look for a supplement that provides
not only energy but also proven
ingredients to help improve your athletic
performance and give you a tangible
boost in strength.
Taking a deeper look into what exactly
can make or break athletic performance
in the gym, we can find that the main
contributor to performance is your
bodys ability to utilize maximal oxygen
144

MUSCLE & FITNESS

JANUARY 2016

uptake. By doing this youre allowing for

optimal endurance and strength output.
Ingredients in our supp of the month
including cordyceps, green tea catechin,
quercetin, Rhodiola, and Echinacea
purpureawork in unison to support
erythropoietin levels, which are responsible for the upkeep of elevated oxygen
levels. Listed to the right are four other
key ingredients in Pump-HD that will
further improve energy levels and
performance.

CITRULLINE SILICATE
This amino acid complex
supports elevated nitric
oxide levels and may
also prevent ammonia
formation in the muscle,
leading to lowered fatigue.
GLYCEROL
Helps control the fluid
balance within the body by
drawing water into the
muscles. This helps you
achieve muscle fullness
and maximal hydration.
CYCLOCREATINE PCR
This newer form of
creatine is designed to
ensure a steadier supply,
which results in improved
intensity and recovery.
ANDROGRAPHIS
Andrographis parents a
bioactive molecule called
andrographolide, which
in turn may increase the
levels of nitric oxide in
the bloodstream.
DAVID YELLEN

WHY NOT YOU?

Meet Andy
Everyday I have the opportunity to make a difference and impact peoples lives. The
decision to become an ISSA Certified Personal trainer has been one of the greatest
career moves thus far. It has given me countless opportunities to grow my business
and excel as a well-rounded, educated personal trainer. I realized at a young age
that if a person wanted to find balance in life they needed to keep moving.
Playing sports made me realize I have an undying passion for health and
fitness. I love the consistency and discipline it takes to achieve your fitness
goals and make it a lifestyle. Without consistency and discipline I would not
have been able to earn an opportunity to receive a full scholarship to play
NCAA division one football.
Through ISSA I became a Specialist in Strength and Conditioning which
allows me to train specific athletes in large groups, ranging from middle
school to Professional athletes. This year I had the
priviledge to be a part of Reeboks Be More
Human campaign and had the honor to
be named the Face of ReebokONE
for 2016.
Andy Dooley, ISSA SSC
andydooleyfitness.squarespace.com

The ISSA Your Trusted Source for Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the
education you need to become a Personal Trainer, Elite Trainer, or
Master Trainer. Take your certification courses even higher and earn an Associates Degree in
Exercise Science with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.

ACCREDITED PROGRAMS

METHODS OF STUDY

Personal Trainer

SELF-PACED: Study at home at your

own pace

Fitness Nutrition
Exercise Therapy
Strength and Conditioning
Youth Fitness
Senior Fitness
Associates Degree in Exercise Science
with an Emphasis in Personal Training

GUIDED STUDY: Structured study

track with virtual classroom and
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DEGREE TRACK: 10-week
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and guided classroom discussion

1.800.892.4772 1.805.745.8111 (intl)

or visit ISSAmuscle.com mention mf1601

call

ISSA 1015 Mark Ave Carpinteria, CA 93013

Photo by: Steve Albiston

PRODUCT SHOWCASE

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SUPPS

STACK SWEEPS

Perfect Timing
The right supplements can maximize your growth window.
BY RAZVAN RADU
THE WINDOW OF
opportunity to start building
muscle opens the moment
your workout is doneand
can make or break your time
in the gym. Try this stack to
optimize that window.

Probolic-SR: By
combining casein, whey,
and soy protein, ProbolicSR is able to deliver a
continuous stream of
protein straight to the
muscle to keep you in an
anabolic state. The blend of
different proteins provides
you with a protein quality
seven times more anabolic
than regular whey. It has
20 grams of protein in every
scoop and offers controlled
delivery for 12 full hours.

Dark Matter: This

product helps restore
glycogen with the aid of
different saccharides and
insulin amplifiers, aids
protein synthesis with a
10:1:1 leucine-rich BCAA
blend, and can replenish
creatine depleted by hard
training sessions.
Dark Matter Zero Carb
Concentrate: MHP also
developed a Dark Matter
formula with zero carbs,
which includes the protein
synthesis complex and the
creatine restoration for
athletes looking to recover
while on a lower-carb diet.
In other words, it contains
everything you need to build
muscle but stay lean.

THE SWEEPS
1)
2)

DUSTIN SNIPES

THE MHP
STACK
For

lts,
oop
Dark
er (or
Dark Ma er Zero
Carb) and one
scoop of ProbolicSR separately
post-workout.
Probolic-SR will
fulfill your protein
needs, and Dark
Matter will replenish nutrients to get
you back in the gym
fully recovered.

MARKETPLACE
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MARKETPLACE

LAST SET

Outstanding
pec development
begins with
a vision.

A Good
Start
AH, TO BE A beginner
bodybuilder in 2016. First
off, I want to congratulate you on deciding to
pick up the iron and
change your body. It
will change your life, too.
Second, I want you to
know that theres never
been a better time to
start weight training, no
matter how old you are.
Theres more information
on how to train and eat
than ever, and more ways
to become inspired.
When I started out in
the 1960s, I had nothing
150

MUSCLE & FITNESS

but this magazine and its

pictures of Reg Park to
guide meand I guess
you could say I turned
out all right. Imagine what
you can do with all of
todays resources at
your disposal.
As you begin your
journey, Ill offer the
following advicesand if
youve seen Pumping
Iron, you know that last
word wasnt a typo.
First, get a picture in
your mind of how you
want your body to look.
Visualization is enorJANUARY 2016

Yours in Iron,

Arnold
Schwarzenegger

Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

Arnolds advice to beginners.

mously important in
sculpting a physique,
because once you know
where you want to go,
you need only begin
moving in that direction
to get there. If you want
big arms, focus on curls.
A big chest? Bench
presses and flyes. At this
stage in your development, stick with the basic
exercises. Youll get more
out of squats and chinups
than you will from
machines. Also, dont
forget to warm up
properly and stretch.
Dont let your eagerness
to lift heavy weights lead
to injury.
Keep your reps in the
range of eight to 12. On
the nutrition front, dont
fall for diet fadseat
healthy food. You need
about one gram of
protein per pound of your
body weight every day,
and carbs from rice,
potatoes, and vegetables.
Let your fats come from
big, juicy steaks (at least
thats what I ate!).
I also recommend that
you find a training
partner. When I was
starting out, I was
motivated to progress
that much faster by
having little competitions
each workout with
friends. Partners keep
you accountable, and
they make training fun.
Dont be surprised if you
meet some of the best
friends of your life in the
gym. Remember to stay
hungry, and welcome to
the brotherhood!

THAN

WHEY
New Groundbreaking
Groundbreaking Clinical
Clinical
AA New
*
Study* On Protein Reveals
Study

That MHPs Probolic-SR Is

Superior To Whey For
Building Lean Muscle Mass!
MHPs Probolic-SR,
Probolic-SR, the
the worlds
worlds first
first combination
combination
MHPs
protein supplement
supplement of
of its
its kind,
kind, isis formulated
formulated to
to provide
provide
protein
fast, medium
medium and
and slow
slow releasing
releasing proteins
proteins in
in one
one
fast,
advanced formula.
formula. The
The combination
combination of
of these
these precise
precise
advanced
muscle building
building proteins
proteins provide
provide far
far greater
greater anabolic
anabolic
muscle
and anti-catabolic
anti-catabolic benefits
benefits than
than any
any other
other single
single
and
protein supplement.
supplement.
protein

Greater Anabolic
Anabolic Activity
Activity
7x Greater

**

This recent
recent landmark
landmark study
study confirms
confirms that
that consuming
consuming aa
This
of proteins
proteins as
as found
found in
in Probolic-SR
Probolic-SR provides
provides aa
blend of
blend
fast releasing
releasing whey,
whey, medium
medium releasing
releasing soy
soy isolate
isolate and
and
fast
slow releasing
releasing casein,
casein, thereby
thereby supplying
supplying aa prolonged
prolonged
slow
delivery of
of amino
amino acids
acids to
to the
the muscles
muscles for
for 7x
7x greater
greater
delivery
anabolic activity.*
activity.* This
This combination
combination increases
increases the
the
anabolic
anabolic window,
window, making
making Probolic-SR
Probolic-SR superior
superior for
for
anabolic
consumption following
following resistance
resistance exercise
exercise versus
versus
consumption
whey protein
protein alone.
alone.
whey

PROBOLIC-SR is a great tasting

protein that helps improve my
performance and speeds recovery.
Chris Hogan
Buffalo Bills Wide Receiver

PATENTED MICRO-FEED TECHNOLOGY

To enhance its already powerful anabolic/anti-catabolic properties, Probolic-SR contains a patented Sustained
Release Micro-Feed Technology that extends the release of amino acids even further for longer anabolic action.
This breakthrough delivery technology is so advanced, its patented.

If youre looking for explosive muscular growth and maximum

anabolic effects, you can count on Probolic-SR.

Gym tested and research proven Test it for yourself.

Join Team MHP!
twitter: @MHPStrong
instagram: mhpstrong

1.888.783.8844
MHPSTRONG.com

*Soy-dairy protein blend and whey protein ingestion after resistance exercise increases amino acid transport and transporter expression in human skeletal muscle, Reidy, P.T, et al., Journal of Applied Physiology, April 3, 2014.
2016 Maximum Human Performance, LLC. All rights reserved. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat or prevent any disease. Your results may vary. Not intended for use by those
with a medical condition. Use only as directed. Do not exceed recommended daily intake. Not intended for use by persons under age 18.

THE LAST WORD

IF YOU
DONT LEARN
FROM YOUR
MISTAKES,
THEN THEY
BECOME
REGRETS.
Q JOHN CENA

2015 POM Wonderful LLC. All Rights Reserved. POM, POM WONDERFUL, the Bottle Designs and the accompanying logos are registered trademarks of POM Wonderful LLC. PJ12959

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