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2014

TRAINING
TRENDS
SPECIAL
DIGITAL
ISSUE
CrossFit
Mud Run
Suspension
Body Weight
And More
MU7014_CV_COVER.indd 1 6/13/14 4:34 PM
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IFBB Men' s Physique Competitor
For more information and special offers, visit:
www.BSNPUSH.com
THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.
Fuel your body with advanced ingredient technology
to help push you past your previous limits.
EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
NOX-RH2 2014 BSN For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
TEAM BSN ATHLETE
Ryan Hughes
IFBB Men' s Physique Competitor
DIGITAL ISSUE
Features
10 MUD RUN
Tackle an adventure race in four
weeks with our proven plan.
20 OLYMPIC LIFTING
Our definitive guide to perfect
form on the Olympic lifts.
26 ARMY STRONG
Get combat fit with the official
training program of the U.S. Army.
36 MUSCLE MEAT
Unique muscle-building burgers.
44 GYMNASTICS
The body-weight routine that
built the worlds fittest gymnast.
52 CROSSFIT
WODs that will build up your
show-off muscles.
62 METABOLIC
WORKOUT
Circuits that shred fat.
72 KETTLEBELLS
Build functional mass.
Edge
79 SPORTS
Get lumber-jacked.
82 GEAR
Unique picks that will shake up
your routine.
84 ABS & CORE
Grab a TRX and get a six-pack.
86 60 SECONDS TO FIT
James Grage offers a unique
twist on biceps training.
88 RATE MY
WORKOUT
We take reader-submitted
workouts and offer our fix.
90 SUPPS
Try new products every month
with our Jacked-in-a-Box sample
program.
In Every Issue
4 From the Chairman
6 Editors Letter
92 Last Set
ON THE COVER & THIS PAGE:
EDGAR ARTIGA/ WONDERFUL MACHINE
SUMMER | 2014
2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
MU7014_FB_TABLE.indd 2 6/13/14 6:20 PM
FROM THE CHAIRMAN
David J. Pecker
Chairman, President,
and Chief Executive Officer of
American Media, Inc.
A New Era
M&F boldly dives into the digital waters.
For us its a bold foray
into the digital publishing
space as we aim to span
the print/online gap by
creating original publica-
tions tailored to mobile
devices, in addition to our
print and online products.
What this means for you
is an even greater vari-
ety of options to fulfill
your training and nutrition
needs. In particular, this
digimag includes embed-
ded videos and extended
photo galleries, something
wed love to be able to
do in print, if only it was
physically possible to do
so. Thanks to the rapidly
expanding digital maga-
zine format, we are finally
able to bring you a fully
multimedia-rich experience,
in print, online, and in
the palm of your hand
simultaneously.
Consider this the start
of a new era for Muscle
& Fitness. We will continue
bringing you these kinds of
special digital editions dur-
ing the year, in addition
to our standard digimags,
and of course our print
magazine. And we will
always continue to explore
new ways in which we
can bring you the most
dynamic and effective
training and nutrition infor-
mation available, regard-
less of the format. Muscle
& Fitness has been at the
forefront of fitness for 75
years, and believe me
when I tell you that were
only just getting started.
4 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
Welcome to the rst-ever digital edition of Muscle
& Fitness. First-ever digital edition? you wonder.
But Ive been a subscriber to M&F on my Kindle for
years! Allow me to explain (and thank you for being
a subscriber). While its true that we have been
publishing digital replicas of our print edition for
several years now, this is our inaugural stand-alone
digimag, meaning that you wont nd a print version
of it on newsstands or delivered to your home.
R
E
A
D
M
O
R
E
B
O
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S
B
O
NU
S
B
O
NU
S
P
L
A
Y
VID
E
O
V
I
E
W
S
LID
E
S
H
O
W
Throughout
the issue,
youll find
these buttons
that will give
you all sorts of
extra content,
from bonus
articles to
photo galleries
and videos.
Just hit the
button and
explore!
LOOK
FOR
THESE
MU7014_FB_DPLET.indd 4 6/13/14 3:54 PM
EDITORS LETTER
6 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4 DUST I N S NI P E S
FOLLOW SHAWN
on Twitter: @shawnperine
More Power to You,
Shawn Perine
Editor-in-Chief
Changing routines can reap big rewards.
Train
Diferent
WITH THIS, our inaugural digital-
only issue, we are bringing you
workouts that will have you thinking,
and training, outside the box (except
for our CrossFit routines, for which
youll want to be in a box). While
M&Fs bread and butter is the kinds
PERINES
UPPER-BODY
WORKOUT
Try this intense,
plateau-busting,
barbell-free routine.
of workouts that are performed in
a traditional gym, with weights and
cables and machines, there is a
wealth of training options available
to you, some which have you out-
doors, some that involve using only
your body weight for resistance,
EXERCISE SETS REPS
Pullup 4 20, 15, 10, 5
Hanging
Leg Raise 4 20, 15, 10, 5
Dip 4 20, 15, 10, 5
Knuckle
Pushup 4 20, 15, 10, 5
and others that incorporate nontra-
ditional equipment, like suspension
straps, bands, and balls.
In M&F we often talk about
busting through plateaus, which
result from our bodies obsession
with homeo stasis. Our bodies like
stability, which is why it adapts to
stresses placed upon it in the gym
by building muscles that can han-
dle those stresses. However, when
the same stresses are placed upon
the body day-after-day, week-
after-week, month-after-month,
the body stops adapting and works
to maintain what its built and you
stop progressing. This is when
trying a totally different training
protocol can reap big rewards.
If your body is used to a steady
diet of deadlifts, squats, and
preacher curls, imagine the shock
to the system it will get from one
of these nontraditional workouts.
After trying one for a few weeks,
I guarantee that you'll be enjoying
your old routine more, and see
a spike in growth.
Body-weight
training helped
our EIC build
his foundation.
MU7014_FB_SPLET.indd 6 6/13/14 2:40 PM
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WEIDER PUBLICATIONS, LLC,
A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
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Joe Weider (19202013)
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TO KICK OFF THIS
FIRST-EVER DIGITAL
ISSUE, M&FS
EDITORS SHARE
THEIR FAVORITE
ALTERNATIVE
EXERCISES.
PLAY
VIDEO
PLAY
VIDEO
PLAY
VIDEO
Ive had some
of my best
workouts ever
with kettlebells.
This circuit
is one of my
favorites.
You may have
seen a shot
of me doing a
front lever in
the magazine.
Heres how
to do it.
I like farmers
walks for
core and grip
strength. Pick
up the heaviest
dumbbells you
have and walk.
MU7014_FB_MASTH.indd 8 6/13/14 6:18 PM
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MU7014_FE_RACES.indd 10 6/13/14 5:24 PM
W
hether you w
ant to try a S
partan R
ace, Tough
M
udder, or W
arrior D
ash, M
&
Fs ultim
ate adventure
-race training guide w
ill give you everything you
need to m
eet the challenge in just four w
eeks.
WRITTEN BY ROB DECILLIS, C.S.C.S. PHOTOGRAPHS BY EDGAR ARTIGA
MU7014_FE_RACES.indd 11 6/13/14 5:24 PM
1 2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
MU7014_FE_RACES.indd 12 6/13/14 5:24 PM
Instead of using your body the
way nature intendedtaxing all
the muscles in it while exposing it
to the elementsyoure parked in
front of a computer all day long,
checking e-mail. Even if you get to
the gym ve or more times a week,
the monotony of the daily grind
begins to take a cumulative toll.
Spend enough time in your win-
dowless cube and you start to feel
less than human, just a pale exten-
sion of your keyboard and mouse.
Enter the adventure race. Be it
the Tough Mudder, Warrior Dash,
Spartan Race, or any other event
in this rapidly growing category,
adventure races have become the
hottest tness trend in the na-
tion outside of CrossFit. In broad
strokes, adventure races are dis-
tance runs with obstacles. Youre
guaranteed to get sweaty, dirty, and
maybe even a little bloody while
also getting one of the most unique
workouts of your life.
Some races are three miles long,
while others can be up to 13-plus.
The distance running alone can be
a challenge, especially if youre a
cardio-averse iron addict. But the
obstacles ensure that youre doing
more than just cardio. Some of the
more common ones are wall climbs
(ranging from three to 10 feet
high), sandbag carries, sled drags,
cargo net climbs, and mud crawls
some requiring you to crawl under
barbed wire, others forcing you
to navigate a ravine full of jagged
rocks. Certain challenges require
strength, like carrying buckets of
rocks uphill, hoisting sandbags
onto your shoulders for portions
of the race, and dragging sleds or
cinder blocks through mud, which
can be especially challenging after
running for so long.
Races are often held at ski resorts,
which leads to the biggest obstacle
for most anyone who participates
the elevation climb. Getting up
hills as steep as black diamonds
is incredibly taxing on the legs and
lungs and can wipe you out before
you even reach the obstacles if
you dont have a good base of
endurance.
Can you remember the last
time you rolled around in the
grass, climbed a tree, hopped
a fence, or got covered head
to toe in mud? This is how we
worked out when we were
kids. Then we became adults.
And along the way, most of us
lost that sense of adventure
and with it, a true feeling of
being alive. The only crawling
most adults do is out of bed.
MU7014_FE_RACES.indd 13 6/13/14 5:24 PM
1 4 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
TIGER CRAWL WITH PUSHUP
Assume a pushup position and walk forward,
bringing your knees up to meet your elbows
with each stride. In the middle of each rep (as
pictured), perform a pushup.
BUCKET
LUNGE
Fill a bucket
with rocks,
dirt, chains,
or water,
and lift it to
your right
shoulder.
Hold it in
place as you
do walking
lunges,
dropping your
back knee to
the ground.
Repeat on the
other side.
Preparing for an athletic event that
requires such a diverse array of tness
markersstrength, explosive power, and
cardiovascular endurancerequires a
training regimen thats equally diverse, and
weve got all your bases covered here with
this four-week program.
First, youre going to have to get out
of your everyday routine. Our program
provides a mix of traditional in-gym and
outdoor training. Since these races take
place outdoors, its good to get comfort-
able training in something that approxi-
mates the environment of the event. If you
can get a kettlebell, a pair of dumbbells,
and a sled to an outdoor area, the whole
thing can be done outside. If you lack
outdoor space, the entire workout can be
performed in a traditional gym setting
though bear in mind that outdoor distance
running is better prep than treadmill
running, especially when it comes to hill
sprints. At the very least, try to do the run-
ning portion of the program outdoors.
MU7014_FE_RACES.indd 14 6/13/14 5:25 PM
et
dirt, chains,
and lift it to
ou
our
back knee to
ound.
Repeat on the
DAY 1
STRENGTH
Today youll be in the
gym hitting traditional
strength exercises to
get stronger. This mix of
both strength and power
movements will transfer
well come race day,
when you need to be
explosive (such as when
jumping a wall).
DAY 2
CARDIO
This is the rst time
youll head outside for
some hill work. This
session will not only help
you improve your speed
up hillswhere many
beginners lose a lot of
timebut also get you
accustomed to the kind
of fatigue you should ex-
pect on race day. In this
session, youll perform a
resistance exercise fol-
lowed by a hill sprint and
nished of with a body
weight exercise.
DAY 3 + 5
RECOVERY
DAY 4
VOLUME
TRAINING
Now youre working on
conditioning as well as
muscular endurance. If
you dont have a ve-
gallon bucket, you can
perform kettlebell rack
walks instead. If a sled
isnt in the budget, get a
cinder block and attach
a chain to it, which
works just as well.
DAY 6
TRAIL RUN
This is not your every-
day long run. Every
half-mile, youll perform
one of two circuits.
These circuits will get
your anaerobic system
ring in the same fashion
it will on race day.
SANDBAG
SHOULDERING
Straddle a
sandbag, squat
down, and grab
it with both
hands. Come up
explosively, using
momentum to
bring the bag to
your left shoulder.
Repeat on the
opposite side.
T
H
E
B
R
E
A
K
D
O
W
N
MU7014_FE_RACES.indd 15 6/13/14 5:25 PM
DAY 1
STRENGTH DAY
EXERCISE SETS REPS
1A) TRAP BAR DEADLIFT 5 5 (WEEK 1)
5 3 (WEEK 2)
5 5 (WEEK 3)
5 2 (WEEK 4)
1B) BOX JUMP 5 5
3) KB SWING 5 10, 8, 6, 4, 2
4A) PULLUP 5 10, 8, 6, 4, 2
4B) DIP 5 10, 8, 6, 4, 2
5) DB FARMERS WALK 3 100 FEET
(WEEK 1)
3 125 FEET
(WEEK 2)
4 150 FEET
4 150 FEET
6) HANGING KNEE RAISE 4 12
FINISHER
COMBAT BURPEES
1X30 (WEEK 1) 2X30 (WEEK 2)
3X30 (WEEK 3) 4X30 (WEEK 4)
CIRCUIT 1, 3 X THROUGH
EXERCISE REPS
1A) KB/DB FRONT SQUAT 10 (WEEK 1)
12 (WEEK 2)
15 (WEEK 3)
20 (WEEK 4)
1B) HILL SPRINT 15 SECONDS
1C) KNEE-TO-ELBOW PUSHUP 8 (WEEK 1)
12 (WEEK 2)
16 (WEEK 3)
20 (WEEK 4)
CIRCUIT 2, 3 X THROUGH
EXERCISE REPS
2A) KB/DB PUSH PRESS 8 (WEEK 1)
10 (WEEK 2)
12 (WEEK 34)
2B) HILL SPRINT 15 SECONDS
2C) MOUNTAIN CLIMBER 20 (WEEK 1)
30 (WEEK 2)
40 (WEEK 3)
50 (WEEK 4)
CIRCUIT 3, 3 X THROUGH
EXERCISE REPS
3A) KB/DB REVERSE LUNGE 10 (WEEK 1)
12 (WEEK 2)
16 (WEEK 3)
20 (WEEK 4)
3B) HILL SPRINT 20 SECONDS
3C) COMBAT BURPEE 15 (WEEK 12)
20 (WEEK 34)
Superset exercises grouped as A and B.
DAY 2
HILL-SPRINT CIRCUITS
If there are no hills in your area, use either
stadium stairs or sprint with a weight sled.
BOX
JUMP
Drop your
hips and
swing your
arms back.
Jump up,
pull up your
feet, and
land softly
on the box.
MOUNTAIN
CLIMBER
Rapidly switch
your feet in
a pushup
position.
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MU7014_FE_RACES.indd 16 6/13/14 5:25 PM
DAY 3
ACTIVE REST
Active recovery, such as foam rolling
or mobility work.
EXERCISE
1. KB SNATCH
2. PULLUP
3. FIVE-GALLON-BUCKET WALKING
LUNGES (FILL THE BUCKET WITH ROCKS)
4. SANDBAG SHOULDERING
5. BURPEE
6. SLED DRAG
REP CHART
WEEK 1: 3 MINUTES EACH EXERCISE
(TOTAL TIME: 36 MINUTES)
WEEK 2: 4 MINUTES EACH EXERCISE
(TOTAL TIME: 48 MINUTES)
WEEK 3: 5 MINUTES EACH EXERCISE
(TOTAL TIME: 60 MINUTES)
WEEK 4: 6 MINUTES EACH EXERCISE
(TOTAL TIME: 72 MINUTES)
DAY 5
REST DAY
Active recovery, such as foam rolling
or mobility work.
DAY 6
TRAIL RUN
Perform a three-mile trail run. Stop
every half-mile and perform one of
the circuits below, alternating between
Circuits 1 and 2.
CIRCUIT 1
EXERCISE REPS
BODY WEIGHT SQUAT 24
ALTERNATING
LUNGE 12 EACH LEG
SPLIT JUMP 24
JUMP SQUAT 12
CIRCUIT 2
EXERCISE REPS
TIGER CRAWL WITH PUSHUP 20
WALKING LUNGE 20
MOUNTAIN CLIMBER 20
COMBAT BURPEE 20
DAY 4
VOLUME TRAINING
Perform the following exercises twice
through for the allotted time. Try to
improve on the number of reps done
each week.
COMBAT
BURPEE
Squat down,
kick out to
the top of
a pushup
position,
perform a
pushup, pull
your legs
underneath
you, then
jump as high
as you can.
MU7014_FE_RACES.indd 17 6/16/14 4:42 PM
1 8 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
Tough Mudder is a 10-12 mile obstacle
course with obstacles like climbing foot-
long walls, running through a eld of live
electrical wires, and swimming through icy
water. Camaraderie and helping hands
will speed you to the nish line. While
regular Tough Mudder events are not timed
races, Worlds Toughest Mudder is a
timed competition and participants must
sign a death waiver to compete.
spartanrace.com
Warrior Dash is a timed three-mile race
with obstacles such as jumping over
re and crawling through a muddy pit.
Participating in the Dash means agree-
ing to the inherent risk of injury and/
or death. This year theyve started the
Warrior Dash World Championship, a 3.2-
mile, 13- obstacle course in the Northern
California mountains featuring the top 25
nishers from around the world.
toughmudder.com
Spartan Race is a series of events that
include obstacles such as crawling
in mud under barbed wire. Races are
timed, and the penalty for not complet-
ing an obstacle is 30 burpees. With four
diferent levels of competition, theres
a race for all tness levels. The highest
is the Spartan Death Race, a more
than 48-hour challenge that includes a
waiver that states, You may die.
warriordash.com
T
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E
T
D
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T
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MU7014_FE_RACES.indd 18 6/13/14 5:25 PM
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2 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
OLYMPIC
THE SETUP THE PULL RECEIVING THE BAR
3
THE SETUP
1
Start with
your feet
hip-width apart
directly under
the bar. Bend over
and grab the bar
with a very wide
grip (depending
on your height and
P HOT OGRA P HY BY ROB MAC K L E M
MU7014_FE_OLYMP.indd 20 6/13/14 5:29 PM
C
NOTHING CAN MATCH OLYMPIC LIFTING
FOR OVERALL POWER AND STRENGTH
DEVELOPMENT. MASTER THE SNATCH
AND THE CLEAN AND JERK WITH
OUR STEP-BY-STEP GUIDE.
BY JIM SCHMITZ, HEAD COACH OF TEAM USA (80, 88, 92)
Once you have secured control of
the barbell, stand erect, extend-
the snatch is not considered complete
until the lifter is completely motion-
less. Drop the bar in a clear area.
Lift with your legs, glutes, and
back, keeping the bar very close
Once the bar is above your
knees, accelerate with power
As you extend, shrug your
shoulders and pull yourself
As the bar passes your head, turn
your wrists over and push the bar
THE STAND
THE SNATCH
For the snatch, the lifter takes
the barbell from the floor to
an overhead position in a
single motion. Its one of the
most explosive and athletic
movements in all of sports.
Looks can be deceiving, though;
the snatch is a finesse lift.
When executed perfectly,
heavy weight feels light.
B
O
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S
P
L
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VI
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E
O
MU7014_FE_OLYMP.indd 21 6/13/14 5:29 PM
2 2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
THE
CLEAN
AND JERK
This lift starts with the
barbell on the floor and
sees the lifter take it
overhead in two separate
motions, cleaning it to the
shoulders, pausing, and
then jerking (or thrusting)
it overhead to a full
lockout. The clean and
jerk is probably the single
best lift for developing
strength and power, as it
requires a big pull for the
clean, a big front squat
to rise out of the squat
position, and a tre-
mendous overhead press
to complete the jerk with
a heavy weight.
2
Explo-
sively
lift the bar
by extending
your hips,
knees, and
ankles.
5
Drop
your
hips under
the bar to get
into position
to receive
the bar.
3
As the bar
rises, it
will brush your
thighs. Build
speed during
this portion of
the lift.
4
Thrust
your hips
forward to full
extension,
creating
momentum to
pop the bar up.
TECHNIQUE IS
EVERYTHING:
START WITH
AN EMPTY
BAR BEFORE
ADDING
WEIGHT.
THE
SETUP
1
Set your
feet at hip
width under the
bar, then bend
over and grab
the bar with a
shoulder-width
grip. Drop your
hips into a
squat position
with your back
at, and hips
higher than
your knees.
1
OLYMPIC MUSCLE
THE PULL
KHADZHIMURAT
AKKAEV
won the 2011
World Weightlifting
Championships with a
232kg (511 lbs) clean and
jerk and 198kg (437 lbs)
snatch in the 105kg
(231 lbs) class.
R
E
A
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M
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B
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S
MU7014_FE_OLYMP.indd 22 6/13/14 5:30 PM
RECEIVING THE BAR
THE JERK
9
backward.
10
Your head returns to the
YOU CAN PRACTICE
THE CLEAN AND
THE JERK AS
SEPARATE LIFTS.
24 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
6
OLYMPIC MUSCLE
6
Catch
the bar
across the
meat of
your front
deltoids, con-
trolling it with
your ngers.
7
Keep
your
weight on
your heels.
Youll have
the most
power from
this position.
MU7014_FE_OLYMP.indd 24 6/13/14 5:30 PM
THE
ARMY
FITNESS
PLAYBOOK
Scrapping the RUN-TILL-YOU-PUKE REGIMEN
of yesteryear, the U.S. ARMYs Physical
Readiness Division (PRD) has combined
old-school training tactics with cutting-edge
exercise science to crank out brigades
of physically t, battle-ready soldiers.
BY ERIC VELAZQUEZ, N.S.C.A.-C.P.T.
PHOTOGRAPHS BY DUSTIN SNIPES
SHOT ON LOCATION AT GOLDS GYM, VENICE, CA
GRIP STRENGTH TEST
Todays soldiers are being trained to
handle whatever is thrown at them.
To that end, they are not exclusively
limited to the programs in the ofcial
FM 7-22 manual. Model Kyle Clarke,
a veteran himself, demonstrates a
timed grip strength test that can be
added to any session.
G
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S
Save for the epic tale of Phidippides running 26.2 miles to Athens to
report the Greek victory over the Persians in the Battle of Marathon,
youd be hard pressed to nd such examples of requisite endurance in
modern combat. Todays conicts are usually marked by shorter skir-
mishes in myriad settings, where dashes to cover, climbing over walls,
negotiating uncertain terrain, and hurdling barriers are invaluable job
skills. These predominantly anaerobic tasks call for specic, structured
training that stands in stark contrast to what your grandfather did to
prepare for D-Day. The U.S. Army has taken the lead in developing a
training curriculum based on what they call warrior tasks and battle
drills, or WTBD, universally crucial skills for combat success and surviv-
al. Frank Palkoska, the division chief for the Armys Physical Readiness
Division (PRD) at Fort Jackson, SC, is the co-author of FM 7-22, the ser-
vice-wide eld manual for prepping soldiers for the physical rigors of war.
He believes that Physical Readiness Training (PRT)which includes jumps,
sprints, and more functional exerciseswill not only reduce the incidence of
injuries with a largely unt recruiting class but will also produce a leaner, t-
ter ghting force that provides an instant upgrade to U.S. national security.
2 8 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
ALTERNATE
QUARTER-
TURN JUMP
From a partial
squat position,
quickly jump and
twist the hips 90
degrees to the
left, while keep-
ing your torso
facing forward.
Quickly jump
back to center,
then again to the
right.
Theres no question this type of training makes us
safer, Palkoska says. Since the 1980s, weve had this
three-event test that measures performance in run-
ning, pushups and situps. Well, people have a tenden-
cy to train toward the testnot to train for mission.
We had created an overemphasis on sustained running
and muscular endurance. But most programs ignored
speed, power, and stability.
Not anymore. Soldiers in todays Armyall the way
from recruit-level to Special Operationsare being
held to a higher standard, one more closely associated
with the regimens of elite athletes than boot-clad GIs.
RISE OF THE TACTICAL ATHLETE
Palkoska and Steve Van Camp, PRDs chief of doctrine,
decided that it should be the Armys goal to develop
soldiers that left service without injury in far better
shape than when they entered. To do this, they needed
to start approaching their preparation with the same
structure and resources as professional athletes, some-
thing easier said than done with budget restrictions
and age-old traditions to contend with.
Law enforcement, re, or military, they need to be
considered athletes because they are, says Palkoska.
But theres a few problems. One, they dont typically
train like athletes. Two, they dont rest like athletes.
Three, they dont eat like athletes. Four, they dont get
paid like athletes.
Palkoska and Van Camp worked with the National
Strength and Conditioning Associations (NSCA) ef-
fort to develop specialized training for these groups.
The NSCA eventually rolled out the Tactical Strength
and Conditioning (TSAC) curriculum and certication
that has helped many services better prepare its ranks
for the tasks it will encounter on the job.
If we wanted to rank all of the core elements,
training would be last, Van Camp says. Recovery
and nutrition are more important. If you dont get
enough rest, you cant perform well and your muscles
dont repair.
But to spawn a generation of rugged tactical athletes,
PRD had to do more than say, run less and rest more.
Just as football receivers practice aggressive plant-
and-cut drills to run crisper routes, soldiers rehearse
tasks that take place in combat. And when lives count,
minutiae matter. Moving under re, for example, has
been broken down into several essential elements. To
do it right, a soldier may be called upon to run fast
under load, jump, bound, crawl, push, pull, squat, roll,
PULLUP + LEG TUCK
Hang from a pullup bar with a
mixed grip. Pull up with the arms
while simultaneously raising
the knees toward the chest until
the elbows touch the thighs just
above the knees.
SUMO SQUAT
Hold a kettle-
bell with two
hands and let
it hang straight
down. Take a
wide stance and
squat low until
the kettlebell
almost touches
the oor. Push
through your
heels to return
to the start.
stop, start, change direction, and get up and/or down.
If youre decient in any of these components, your
chances of eating a round from an insurgents AK-47
rise dramatically.
FM 7-22 addresses each of those indispensable skills
through a broad range of exercises that Van Camp
and Palkoska have charted out in a very detailed,
periodized program encompassing several workouts,
each with a purpose that transcends the pursuit of
bigger pecs. The conditioning drill laid out here, for
example, focuses on power, coordination, and agil-
ity, so dont expect to see any barbell curls. Instead, it
calls for single-leg deadlifts and sudden sprints to ee
small-arms re, half squat laterals to gain position on
an enemy in a close-quarters ght, and tuck jumps to
build the explosive power required to clear a low wall
during a foot chase.
And its all done without the need for a state-of-
the-art tness facility. Soldiers at Fort Jackson have
swapped out posh digs for kettlebells and pullup
bars. They are simple, crude, and efective and are
thus a few of PRDs favorite things. And while
there is some machine work present in FM 7-22,
a soldiers body is still his best piece of equipment.
Pushups, lunges, jumping jacks, and burpeeswhich
have all been around since Pattonstill exist in this
Armys tness curriculum.
Both Palkoska and Van Camp are quick to point out
that theres nothing wrong with running. But soldiers,
they say, are better served by doing it in a way that
benets mission performance, not just their two-mile
run time.
Running is ne, says Van Camp. If youre going
to do it, a good way to plan your week would be to
run at your ability one day a week for 2030 minutes
straight. Another day, walk under load with a weight
vest. Another day, do sprint work. If you break it up
this way, youll be less likely to get injured and youll
see more benet. Youll have worked on energy sys-
tems that bufer lactic acid...there has to be balance.
Perhaps not surprisingly, the Armys body-armored
homeland defenders are becoming increasingly faster,
stronger, and more agile than their enemies. Raw
physical dominance has been added to the Armys
already-lethal combination of tactical superiority and
advanced weaponry. The realities of combat, Palkoska
says, have warranted this revolution in exercise ethos.
No more training to the test, but rather toward deci-
sive victory.
What is perhaps most telling of that storied run to Ath-
ens is what happened to Phidippides after he conveyed
his message: He collapsed and died of exhaustion.
3 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
SUPINE BODY TWIST
Lie on the oor holding a kettlebell
with a neutral grip, your knees
bent at 90 degrees, thighs perpen-
dicular to the oor. Rotate your
torso to the left while rotating
your legs to the right, then reverse
directions and repeat.
You push. You pull. You strive to crush plateaus and forge progress
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.
Perform ve reps of each exercise (ve on each side for unilateral moves), moving
through the circuit without rest. Repeat the circuit two or three times total. When you
can complete the entire circuit three times with ease, bump your rep range up to 6-7 to
increase the challenge to working muscles. This will increase your caloric burn and mus-
cle breakdown, setting the table for greater adaptation and changes to body composition.
BEING ARMY STRONG
is only the beginning of
operational readiness.
To do everything that a
soldier needs to do well,
you also need to train
your body to be quick,
agile and powerful. FM
7-22, the Armys author-
itative eld manual for
exercise, lays out a host
of programs that devel-
op soldiers in physical
totality. These two work-
outs, each with diferent
aims, constitute a snap-
shot of the curriculum
that the Physical Readi-
ness Division (PRD) has
set forth.
WORKOUT 1
CONDITIONING
DRILL
Known as Conditioning Drill 3 in the pag-
es of FM 7-22, this workout is designed
to improve power, coordination, muscu-
lar strength and endurance, and agility.
It is a more advanced drill not typically
done by new recruits, which, if done to
the letter, is certain to challenge all but
the most elite athlete. The sequence of
exercises is important because the early
moves prepare muscles for the later
ones, says PRD chief of doctrine Steve
Vancamp. Youll move from one exercise
to another without rest. Its very P90X-
ish in nature. This drill encompasses
many of the WTBDs warrior tasks and
battle drills that have been identied as
crucial to mission success.
1. Y Squat
2. Single-leg Deadlift
3. Side-to-Side Knee
Lifts
4. Front Kick Alternate
Toe Touch
5. Tuck Jump
6. Straddle Run
7. Lateral Half-Squat
8. Frog Jump
9. Alternate Quarter-
Turn Jump
10. Alternating Jump
Lunge
EXERCISE
FRONT KICK
ALTERNATE TOE TOUCH
Raise the right leg out in front
of you until it is parallel to
the ground while simultane-
ously bending forward at the
waist, extending the left arm
forward, and reaching with
the left hand toward the right
foot. Switch sides with each
rep and move quickly.
3 2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
WORKOUT 2
STRENGTH CIRCUIT
Frank Palkoska, division chief for the Armys Physical Readiness Division, believes
that strength is an overlooked component of soldier training. This basic circuit,
which calls for you to perform reps of a given exercise continuously for 60 sec-
onds, builds functional total-body strength and trains proper movement patterns.
And while dumbbells can be used for the routine, Palkoska recommends kettle-
bells. Unlike dumbbells or barbells, kettlebell handles are much thicker, which also
develops grip strength, a key asset for soldiers in the field, he says. It is a differ-
ent challenge altogether to become proficient at wielding ungainly equipment.
1. Sumo Squat
2. Straight-leg
Deadlift
3. Alternating Lunge
4. Alternating Stepup
5. Pullup
6. Floor Press
7. Bentover Row
8. Overhead Press
9. Supine Body Twist
10. Pullup +
Leg Tuck
EXERCISE
For this circuit, youll perform reps continuously at each station for 60 seconds. On resistance exercises, choose a weight that
you would normally be able to handle for about 15 reps. Rest only as long as necessary to get to the next exercise. Keep the reps
rhythmic and smooth, says Vancamp. It may take a few times through to determine the proper load needed.
You can nd the Armys
entire periodized PRT plan,
demonstration videos,
and more at the
Physical Readiness
Divisions website:
http://www.armyprt.com/
3 4 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
STRADDLE RUN
Bound forward
and to your left at
a 45-degree angle,
landing on your
left foot. Quickly
press through your
left foot to bound
forward and to the
right. Repeat that
sequence, then do
the same in reverse,
bounding backward
at 45-degree angles,
alternating feet.
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3 6 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
SUMMERS HERE, and for
most, that means vacation.
But the job of building serious
muscle doesnt wait for the man
on vacation. Youve got to lift
big and eat big to make it hap-
pen. Luckily for you, summer
is also synonymous with the
great American burger, and the
recipes weve got here show a
daring disregard for the conven-
tional. Each of these delicious
burgers is packed with enough
protein and nutrients guaran-
teed to fill up your belly while
helping you fill out your frame.
GET JACKED WITH SIX NEW
BURGER RECIPES FROM THE
WORLDS TOP CHEFS
8 oz lean ground turkey
(salt and pepper)
23 oz triple crme brie
cup baby spinach
2 slices beefsteak tomato
2 brioche buns
FOR CURRY AIOLI
tsp madras
curry powder
1 cup mayo
1 tsp jarred roasted garlic
Lemon juice, salt, and
pepper to taste
1. Combine all ingredients
for curry aioli sauce.
Brush onto brioche
buns.
2. Grill turkey patty
until cooked through
(56 minutes on
each side).
3. Melt cheese on burger
and then build
ingredients on brioche
bun and serve.
TURKEY BURGER
SERVES 4
CALORIES
821
CARBS
42G
FAT
59G
PROTEIN
32G
BY DAVID MYERS
EXECUTIVE CHEF, COMME A, LOS ANGELES
BY BEN RADDlNC PHDTDCRAPHS BY SAM KAPLAN
MU7014_FE_BURGR.indd 36 6/13/14 3:59 PM
CLE
KEEP IT
CLEAN
Serving any of
these burgers
without a bun
reduces the
carb count by
an average of
23g and 123
calories.
V
MU7014_FE_BURGR.indd 37 6/13/14 3:59 PM
3 8 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
F
O
O
D

S
T
Y
L
I
N
G

B
Y

K
A
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N

E
V
A
N
S
1 lbs ground bison
1 tsp ground cumin
Ground black peppercorns
Kosher salt
cup crumbled smoked
cheddar
4 hamburger buns
HERB PUREE
cup green onion
cup basil, fresh
cup cilantro, fresh
2 cloves garlic
cup plus 2 tbsp olive oil
tsp ground black pepper
1 avocado, cut into slices
Kosher salt
Ground black peppercorns
1. Preheat a large oven-safe
skillet under medium heat
in your ovens broiler.
2. In a bowl, combine ground
bison, cumin, and ground
pepper and combine well
by hand. Form 4 equal-size
patties and set aside.
3. Add all herb puree ingredi-
ents to food processor and
process until smooth.
Spread evenly on the
insides of the buns.
4. Season with salt and place
as many patties as will fit
comfortably in the skillet.
Allow to brown on one side,
approximately 23 minutes,
and flip. Add crumbled
cheddar and place in oven
under broiler. Cook to
desired doneness.
5. Assemble the burger as
pictured and serve hot.
CALORIES
709
CARBS
28G
FAT
46G
PROTEIN
40G
BY CHEF ROGER MOOKING HOST OF COOKING CHANNELS MAN FIRE FOOD
SERVES 4
MUSCLE
MEAT
BISON BURGER
MU7014_FE_BURGR.indd 38 6/13/14 3:59 PM
DARTAGNAN
dartagnan.com
BROKEN
ARROW
RANCH
brokenarrow
ranch.com
MARX
FOODS
marxfoods.com
FOSSIL
FARMS
fossilfarms.com
1 lb lamb shoulder, freshly ground
4 six-inch skewers
4 Greek pita bread flats
4 tbsp hummus
4 tbsp harissa or sambal oelek
FETA SPREAD
1
/
3 cup goats milk yogurt
1
/
3 cup Feta cheese, crumbled
cup pickled peppers, chopped
tbsp garlic, chopped
tbsp kosher salt
1
/
8 tbsp ground black pepper
1 tbsp lemon juice
SEASONING
tsp ground cumin
tsp dried oregano
tsp kosher salt
VEGETABLE & PICKLE SALAD
1 cup lettuce, julienned thin
1 cup cherry tomatoes, halved
30 mint leaves
cup dill pickle, sliced thin
1 tsp olive oil
1 tsp lemon juice
1. Preheat your grill. Divide the 1
lb of ground lamb meat into 8
equal parts. Roll each portion
into an oblong meatball.
Skewer then lightly oil, and
season with kosher salt. Grill
for 3 minutes then flip and grill
for 2 more minutes. Remove
from the grill and rest.
2. Combine Feta spread
ingredients and mix well.
Cover and refrigerate.
3. Combine the seasoning
ingredients.
4. Grill the Greek pita to heat
through and toss the salad.
5. Spread hummus and harissa
on pita. Assemble as pictured,
topping with Feta and sea-
soning.
CALORIES
364
CARBS
25G
FAT
23G
PROTEIN
19G
FLATBREAD LAMB BURGER SERVES 4
BY CHEF MARK FULLER MAONO, SEATTLE
WHERE
TO BUY
We realize some
of these meats like
elk cant exactly be
found in a typical
grocery store. So
if youre not game
to shoot your own
dinner, Mark Fuller,
chef and co-owner
of Seattles Maono,
gave us some sites
where you can
order the meat
you need.
V
MU7014_FE_BURGR.indd 39 6/13/14 3:59 PM
4 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
1 lbs fresh salmon fillet
1 tsp sriracha sauce
1 tsp seafood seasoning
2 eggs, well mixed or whisked
cup Asian-style bread
crumbs
12 tbsp grape seed oil
1 lemon
1 cup shredded romaine lettuce
cup rmoulade sauce
4 five-inch buns
4 slices ripe tomato
8 slices bacon
French fries as side
1. Finely dice salmon. Add to
mixing bowl with sriracha,
seasoning, and eggs.
2. Mix all three. Add small
amount of bread crumbs, if
needed. Portion into 4 even
flat cakes.
3. Preheat a griddle to 300,
add oil, dust exterior of
cakes with bread crumbs
and place in oil. Cook
on one side, allowing to
brown for 2-3 minutes, then
flip and repeat on the
second side. Drizzle with
lemon. Blend lettuce and
rmoulade sauce on the
side and toast the buns.
Once cakes are golden
brown, assemble as
pictured and serve.
SALMON BACON BURGER SERVES 4
BY CHEF ROBERT IRVINE HOST OF FOOD NETWORKS RESTAURANT IMPOSSIBLE
CALORIES
746
CARBS
35G
FAT
44G
PROTEIN
49G
MUSCLE
MEAT
MU7014_FE_BURGR.indd 40 6/13/14 4:00 PM
2 lbs ground veal
lb ground beef
2 eggs
4 tbsp Worcestershire sauce
1 tbsp garlic powder
1 tbsp onion powder
Salt, white pepper, Tabasco
1 Spanish onion, caramelized
3 plum tomatoes, blanched,
de-seeded, cut into
quarters, and cooked on
a rack at 300 till dry
2 tsp chopped parsley
4 slices provolone cheese
4 slices brioche cut one-inch
thick/large dice toast
SAUCE
1 cup Dijon mustard
2 tbsp whole-grain mustard
cup blended oil
2 tbsp honey
3 tbsp red wine vinegar
Salt to taste
1. Mix meats with 1 egg,
Worcestershire, and garlic
and onion powders and
form patties with hands,
then chill in the fridge.
2. Mix ingredients for sauce
in a mixing bowl and chill.
3. Mix bread and vinaigrette
in a warm saut pan and
add onions, tomatoes, and
parsley.
4. Sear patties on high heat
till medium rare and top
with provolone and a
sunny-side egg.
5. Place the patty on top
of the warm bread, salad,
and serve.
CALORIES
1,055
CARBS
68G
FAT
46G
PROTEIN
89G
PATTY MELT MADAME SERVES 4
BY CHEF JOHN FRASER DOVETAIL, NYC
MU7014_FE_BURGR.indd 41 6/13/14 4:00 PM
4 2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
KNOW
YOUR
MEATS
Check out the
macro values for all
the meats used in
these recipes (plus
a few others so
you can consider
substitutions). All
info is for four-
ounce servings.
1 lbs ground elk
Black pepper, kosher salt
to taste
cup Feta cheese
cup Napa cabbage,
sliced thin
1 serrano chili, thinly
sliced
4 hamburger buns
CARAMELIZED ONIONS
1 tbsp vegetable oil
1 large onion sliced
1 tsp kosher salt
1. Preheat broiler setting
in your oven to medium
heat and insert large
oven-safe pan.
2. Form 4 equal-size
patties. Season elk
with pepper and salt,
then place as many
patties as will fit
comfortably in the
pan. Allow to brown
on one side, approxi-
mately 23 minutes,
and flip. Add crumbled
Feta. Cook to desired
doneness.
3. For onions, set a
skillet to medium-low.
Add oil, then onions,
followed by salt. Toss
together and allow to
cook for 45 minutes.
Stir every 5 minutes
to ensure even cooking.
Once browned and
softened remove from
heat, transfer to a
bowl and set aside.
4. Assemble the burger
as pictured and
serve hot.
CALORIES
528
CARBS
29G
FAT
24G
PROTEIN
42G
ELK BURGER SERVES 4
BY CHEF ROGER MOOKING
BISON
CALORIES 164
PROTEIN 24g
FAT 4g
CHICKEN
CALORIES 160
PROTEIN 20g
FAT 9g
ELK
CALORIES 192
PROTEIN 24g
FAT 2g
LAMB
CALORIES 320
PROTEIN 19g
FAT 26g
LEAN BEEF
CALORIES 153
PROTEIN 24g
FAT 4g
OSTRICH
CALORIES 184
PROTEIN 24g
FAT 8g
TURKEY
CALORIES 170
PROTEIN 20g
FAT 9g
VENISON
CALORIES 176
PROTEIN 24g
FAT 8g
VEAL
CALORIES 163
PROTEIN 22g
FAT 8g
MUSCLE
MEAT
V
MU7014_FE_BURGR.indd 42 6/13/14 4:00 PM
THE
WILL TO
WYNN
BY
DEAN STATTMANN
PHOTOGRAPHS BY
JIM WRIGHT
Building muscle doesnt always
require lifting heavy objects. As world-
class gymnast BRANDON WYNN
proves, sometimes the only weight
you need is your own.
MU7014_FE_GYMNA.indd 44 6/13/14 3:44 PM
TO
orld-
WYNN
eight
MU7014_FE_GYMNA.indd 45 6/13/14 3:44 PM
Wynns week
is split into
strength
workouts and
gymnastics
training, the
latter of which
consists of
training various
skills, or
routines, for
each of his
six events. To
perfect each
skill, he performs
them with a slow
tempo in the
rst half of the
week and then
speeds them up
in the second
half to build
strength. Wynn
says that you can
substitute each
skill with a lift
that youd like to
improve. Your
lifts will improve
fast with the
constant varying
in tempo and rep
range, he says.
This structure
also prepares
your body for
any style of
workout and is
a great way to
prepare for any
body-weight
competition.
46 MUSCL E & F I T NE SS DI GI TAL I SSUE 201 4
THE
WILL TO
WYNN
LONG HAUL
Wynn can hold
a handstand for
up to an hour.
WYNNS
BODY-
WEIGHT
WORKOUT
MU7014_FE_GYMNA.indd 46 6/13/14 3:44 PM
SUNDAY STRENGTH
EXERCISE SETS REPS TEMPO
Pushup 3 57 Slow
Dip 3 57 Slow
Pullup 3 57 Slow
Inverted Row* 3 57 Slow
Squat Jump** 3 57 Slow
Sled Push 3 57 Slow
*Slow, with your back parallel to ground, feet on
box, pull chest up to bar.
**Squat low to the ground, taking three seconds
to descend, then jump as high as you can.
MONDAY
EXERCISE SETS REPS TEMPO
Skill 1 5 57 Slow
Skill 2 5 57 Slow
Skill 3 5 57 Slow
TUESDAY STRENGTH
EXERCISE SETS REPS TEMPO
Pushup 3 57 Slow
Dip 3 57 Slow
Pullup 3 57 Slow
Inverted Row 3 57 Slow
Squat Jump 3 57 Slow
Sled Push 3 57 Slow
WEDNESDAY REST
THURSDAY
EXERCISE SETS REPS TEMPO
Skill 115 57 Fast
Skill 2 5 57 Fast
Skill 3 5 57 Fast
FRIDAY STRENGTH
EXERCISE SETS REPS TEMPO
Pushup 3 10-12 Fast
Dip 3 10-12 Fast
Pullup 3 10-12 Fast
Inverted Row 3 10-12 Fast
Squat Jump 3 10-12 Fast
Sled Push 3 10-12 Fast
SATURDAY REST
SLOW: Take three seconds on the way
down, one second on the way up.
FAST: Take one second on the way down,
one second on the way up.
Substitute gymnastics skills with lifts you
want to improve.
WORKOUTS
LEAN AND MEAN
Wynn weighs 164
pounds, but at less
than 5% body fat, his
muscles appear huge.
MU7014_FE_GYMNA.indd 47 6/13/14 3:44 PM
THE SLIGHTEST CHANGE
IN MY BODY WEIGHT CAN
HAVE A HUGE IMPACT ON
MY PERFORMANCE.
RIPPED FUEL
Much like a
bodybuilder,
Wynn advo-
cates a diet of
whole foods:
lean protein,
complex
carbs, healthy
fats, and
vegetables.
THE
WILL TO
WYNN
MU7014_FE_GYMNA.indd 48 6/13/14 3:44 PM
2014 WINTER CUP
CHALLENGE
1st, Still Rings
2013 WORLD
CHAMPIONSHIPS
Bronze, Still Rings
2012 WINTER CUP
CHALLENGE
1st, Still Rings
2011 NCAA MENS
GYMNASTICS
CHAMPIONSHIPS
1st, Still Rings
(NCAA Champion)
2011 NISSEN-
EMERY AWARD
FINALIST
2011 NCAA
ALL-AMERICA
HONORS (4)
2010 VISA
U.S. NATIONAL
CHAMPIONSHIPS
1st, Still Rings
(National
Champion);
3rd, All-Around
2010 NCAA MENS
GYMNASTICS
CHAMPIONSHIPS
1st, Still Rings
(NCAA Champion)
2010 NCAA
BIG TEN
CONFERENCE
EVENT
CHAMPIONSHIPS
1st, Still Rings
(Big Ten Champion)
50 MUSCL E & F I T NE SS DI GI TAL I SSUE 201 4
DEFINING
MOMENTS
The definition
of fit is not
being highly
skilled in one
aspect. Its
being able to
do several
things well.
Gymnastics
Career
Highlights
WYNNING
THE
WILL TO
WYNN
MU7014_FE_GYMNA.indd 50 6/13/14 3:44 PM
team bsn athlete
Guy Cisternino / IFBB Pro Bodybuilder
www.BSNonline.net
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BSN Pros know that muscle fatigue is the enemy of progress, and
you dont have time to waste in your quest to build a monument
of mass. Failure will not define you, because settling is never
an option. Reach for success with the endurance and recovery
support of AMINOX, the effervescent amino acid formula
designed to help you exceed your previous training limits.
START STRONG. WORK HARD. FINISH FIRST.
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BUILD
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So you dont CrossFit.
Well, you dont need to
train in a box or follow
the official Workout of
the Day to reap some
of the benefits that Cross-
Fit has to offernamely
increased work capacity
and lean muscle to show
off at the beach. These
four simple but brutal
WODs will blast fat off
your frame and build you
up in all the right places.
Written and
demonstrated by
NATE FORSTER
PHOT OGRAPHS BY J AME S FARRE L L
MU7014_FE_CROSS.indd 52 6/13/14 7:20 PM
SHOP NOW
G
R
O
O
M
I
N
G

B
Y

R
E
B
E
C
C
A

C
A
S
C
I
A
N
O
EVERY TRAINER recommends
pullups. But ask what kind, and
the arguments start. There are
those who believe you should
do only dead-hang pullups, to
work the lats and arms. Then
there are those (especially
Cross-Fitters) who use kipping
pullupsnot to isolate muscles,
but to accomplish more work
in less time, turning pullups into
a conditioning tool.
But the debate is pointless:
Theres a place for each tech-
niquethe right tool for the right
job. So keep both tools, and add a
third thats even more intense: the
butterfly pullup, which moves the
body in an elliptical pattern so you
can rapidly string together reps.
THE BUTTERFLY PULLUP
1. Grab the bar with a wide grip
and hollow out, tightening your
quads, abs, and glutes.
2. Pull your body up and back.
3. Powerfully kick your legs at the
ground while pulling up.
4. Finish with your chin over the
bar. As you fall back down, imme-
diately kick your legs forward to
start the next rep.
THE BUTTERFLY
PULLUP WORKOUT
HOW TO
DO IT
Complete five total
rounds; keep rest
periods as short as
possible, and record
your time for future
reference
EXERCISE REPS
Barbell Clean 5
Burpee 10
Butterfly Pullup
>
15
1 2
3 4
FEEL IT
BURN
Dont laugh at a
kipping pullup until
you try one; they
work the lats and
bis to great effect.
MU7014_FE_CROSS.indd 54 6/13/14 7:21 PM
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For more information and special offers, visit:
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
NOX-PR1 2014 BSN For best results supplements should be taken as directed over time,at maximum dosage
in conjunction with a healthy diet and regular exercise program. Results may vary.
CROSSFIT IS KNOWN FOR
advocating compound move-
ments that use three or more
major muscle groups in a single
exercise. Here, well focus on
a move CrossFitters call the
thruster, essentially a front
squat that finishes with an over-
head pressa full-body move
that emphasizes the quads,
glutes, core, and shoulders.
One great feature of the
thruster is that you can perform
it with many different pieces of
equipment for instance, kettle-
bells and dumbbells work just
as well as the barbell prescribed
in the famed Fran benchmark
workout. If you dont have
access to a gym, cinder blocks
or sandbags can also serve as
resistance for thrusters.
HOW TO
DO IT
You need a 95-pound
barbell and a pullup bar
THE THRUSTER
WORKOUT
Also known as Fran, this diabolical
couplet of thrusters and pullups
works like this: Do 21 thrusters with
a barbell loaded to 95 pounds, then
do 21 pullups (you can kip). Repeat for
15 reps of each move, then 9. Record
your time and try to lower that time
every time you approach the WOD.
THREE MINUTES is a benchmark
time you should shoot for.
If you wind up taking more than
10 minutes, however, dont be
afraid to drop the weight and work
your way back up once you cut your
time to under 10 minutes.
PERFECT
FINISH
The barbell should
be locked out
overhead, in line
with your ears or
slightly behind.
MU7014_FE_CROSS.indd 56 6/13/14 7:21 PM
SOME OF LIFES most impor-
tant lessons are learned in grade
school: Share. Clean up after
yourself. Play fair. Gym class
taught these lessons, toojumping
jacks are good cardio, hamstring
stretches help avoid injury. And, of
course, rope climbs build strength.
Rope climbs have, fortunately,
experienced a revival in recent
years as a staple in many CrossFit
workouts. The dynamic move
can be added as a finisher or
pre-exhaust exercise for back,
biceps, shoulders, and forearms.
The continuous tension provides
a unique training stimulus that can
help you break through an arm-
growth plateau.
THE ROPE CLIMB
ARM WORKOUT
HOW TO
DO IT
You need a climbing
rope and a rack
of dumbbells
EXERCISE SETS REPS
Rope Climb
>
5 3
Hammer Curl 4 1012
Lying Triceps 4 1012
Extension
Concentration 4 10
Curl (each arm)
French Curl 4 10
Supinating 4 15
Incline Curl
SUPERSET WITH
Tate Press* 4 15
*Lie on a at bench; hold a pair of
dumbbells on your chest with your
elbows ared out to the side. Engage
your triceps and extend your arms,
nishing in a full lockout.
THE J
HOOK
Clamp your feet
like this; one over,
one under. Youll
have more control
over your climb.
MU7014_FE_CROSS.indd 58 6/13/14 7:21 PM
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HUMAN TESTED. ATHLETE APPROVED.
6 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
VOLUME ALONE wont
carve out your abs. You
need dynamic moves
that force the muscle
fibers of your abs to
contract intensely.
CrossFits answer to this
is toes-to-bar. Calling
this move dynamic,
though, sells it short; it
not only places incred-
ible demands on your
core muscles, it also
builds your grip, arm,
and shoulder strength.
The move is trickier
than it looks, though,
so be sure to follow the
tips below, then try the
workout. Between the
core engagement of the
deadlift and toes-to-bar,
your abs are going to be
completely fried.
GRIP
Place your
hands slightly
wider than shoulder
width, wrapping
your thumbs for a
secure gripwhen
you kick your feet
up, you dont want to
kick your hands.
FLEX
Squeeze both
your butt and abs,
creating a hollow-
body position with
your feet slightly in
front of your torso.
With these muscles
flexed, your bodys
ready to swing.
KIP
Kipping gen-
erates momentum,
taking your body
from the hollow
position to an arc
position. Open your
shoulders, squeeze
your butt, then drive
with your hips.
TRAN-
SITION
To transition from
backswing to up-
swing, simply drive
your knees toward
your elbows, then
extend your legs,
kicking your feet
toward the bar.
DOWN-
SWING
As soon as your
momentum toward
the bar ends, pull
back into an arc
and squeeze your
butt to load your
hips and go right
into the next rep.
1 2 3 4 5
WRAP
IT UP
Grip is essential,
so either chalk up
your hands before
the set, or wrap the
bar with tape.
TOES-
TO-BAR
TIPS
THE TOES-TO-BAR
WORKOUT
NATE FORSTER is a CrossFit gym owner and the co-owner of RhinoCo Group, rhinocofitness.com
HOW TO
DO IT
Do five rounds
for time
EXERCISE REPS
Deadlift
(185 lbs) 15
Toes-to-Bar
>
15
MU7014_FE_CROSS.indd 60 6/13/14 7:21 PM
M
W
STRIP OFF EX
YO
WITH MET
MU7014_FE_METAB.indd 62 6/13/14 12:16 PM
THE
METABOLIC
WORKOUT
THE EXCESS FAT ON YOUR BODY is a lot like a nut
attached to a rusted-out bolt. You want to twist it off. You
need to twist it off. Chances are, youve tried everything you
can think of to unscrew it, but nothing ever seems to work.
Its stuckand so are you. When this happens, any machine or
auto repair shop worth its salt has just the last-resort solu-
tion on hand to get things moving: a blowtorch. When you
blowtorch a rusted nut-and-bolt arrangement, the intense heat
breaks the bond created by the rust, and it expands the nut so it
can easily be removed from the bolt. Thats how it works with
fat loss, too. When all else failswhen your diet and cardio
solutions arent solving a thingits time to break out your
own blowtorch and get the lard off once and for all. Summer
is here, which means its time, yet again, to either show off the
work youve been doing all winter or hide the fact that youve
been slacking. Were about to show you how to round into
the homestretch with a healthy dose of intensity by adding
metabolic circuit training to your regimen.
STRIP OFF EXCESS BODY FAT AND TAKE
YOUR CONDITIONING TO THE NEXT LEVEL
WITH METABOLIC CIRCUIT TRAINING.
BY ROB FI TZGERALD
PHOTOGRAPHS BY DYLAN COULTER
MU7014_FE_METAB.indd 63 6/13/14 12:16 PM
6 4 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
METABOLIC
WORKOUT
utilizing dumbbells, the weight of which can remain
constant. In other words, you wont need a ton of time,
space, or gearjust the desire to shred those last bits
of winter body fat and a plan to complete the job.
If I showed you someone who trained with these
circuits for an extended period of time, says Whitton,
an experienced amateur ghter who favors MMA-
style training for his clients, youd see how they look
and perform and youd want those types of results for
yourself. If you want to be lean for summer, and you
want the kinesthetic awareness to control your own
body, this is how its done.
HOW IT WORKS
Perform exercises consecutively with no breaks in
between; then rest for 60 to 90 seconds between
roundscranking out as many rounds as you can.
This doesnt mean you should be hitting these circuits
every day, however. For most people, two or three hard
metabolic circuits per week will sufce, because you
cant recover from this level of intensity in just 24 hours.
Additionally, the hampered recovery levels caused by
overtraining with metabolic circuits will negatively afect
your strength and mass-building workouts, because you
wont be recovered enough to make signicant progress
if youre consistently running yourself into the ground
with anaerobic torture. Your body cant hold up to it, and
TUCK JUMP
Stand with your feet shoulder-
width apart, with your knees
bent and your hands and
elbows in an athletic position.
Jump as high as you can,
tuck your knees into your
chest, then land as softly as
possible. Gather yourself
and repeat for reps.
EPOC EPIC
You may have heard about excess post-exercise
oxygen consumption (EPOC) in the past. EPOC is the
gas tank that powers your fat-stripping blowtorch,
because when the type of training were advocating
here induces an oxygen debt (a heightened need by
the body for oxygen to fuel recovery), it can increase
your metabolic rate for up to 16 hours after you train.
This means that when youre done working out
while youre at school, at work, or sleepingyour
body is still looking to consume fuel sources for the
oxygen it needs to restore itself to a resting state of
equilibrium. The good news for you is that it does
this primarily through raiding fat stores.
The EPOC efect does what steady-state cardio
cant do, says Ryan Whitton, a strength coach in
Austin, TX. You still need some steady-state in your
program to enhance recovery and strengthen your
heart, but when it comes to stripping fat of your body,
nothing works like circuit training to manipulate the
speed at which your metabolism burns.
Research has shown that the EPOC efect increases
along with the intensity level of the type of exercise
youre performing. So, while you may burn more
calories during a low-impact 45-minute treadmill
session, youll afect your metabolic rate in a far more
profound way if you throw in two or three short-yet-
intense 10-minute metabolic circuits per week.
SHREDDED
FOR SUMMER
Whether youre willing to admit it or not, metabolic-
style training is fun despite its high degree of dif-
culty. The workouts move quickly, the exercises are
constantly changing, and it forces you to use your
entire body as a unitthe way its intended to move
instead of performing the same repetitive moves for
set periods of time, la steady-state cardio.
You can also train this way anywhere. Whether
youre traveling, pressed for time, or youd rather wait
until youre home from the gym to receive your meta-
bolic ass kicking, most of the exercises in this set of
workouts involve just your body weightwith the rest
Holding a pair o
explosiv
level, then pr
MU7014_FE_METAB.indd 64 6/13/14 12:16 PM
your returns will begin to diminish in short order.
The best way to get this done is to leave at least 48
to 72 hours between workouts, says Whitton. Too
many guys think that if theyre not in a constant state
of exhaustion, that theyre not going to burn enough
fat, but this isnt the case. These workouts are about
quality as much as quantity. Id rather see my clients
work themselves to exhaustion twice per week and
take the rest of the days of than train like this every
day, because all the positive changes to your body
happen during recovery periods.
Now, this wont be an easy six weeks. Youll es-
sentially be working yourself to the bone twice per
weekgetting more rounds in each time outin
order to accelerate your results, so this isnt a less
is more training scenario. Thats a good thing
according to Whitton. Along with basking in the
glow of the EPOC efect, he says, when you even-
tually get of the oor and leave the gym, you know
you put in a hard days work, and thats worth all
the efort.
EXERCISE REPS
Medicine Ball
Overhead Squat 10
Tuck Jump 10
Scissor Lunge 10
Skip and Scoop 20 YARDS THERE AND BACK
Burpee with Tuck Jump 10
Pushup 10
Mountain Climber 10
Figure-4 Situp 10 EACH SIDE
DB Burpee
Clean and Press 10
DB Thruster 10
DB Snatch 10 EACH HAND
DB Woodchopper 10 EACH SIDE
WORKOUTS
Two or three times per week, choose
one of the following workouts and
perform as many rounds as you can.
1
2
3
MU7014_FE_METAB.indd 65 6/13/14 12:16 PM
MEDICINE BALL
OVERHEAD
SQUAT
Hold a medicine ball with
both hands extended
directly over your head.
Push your hips backward
and descend into a below-
parallel squat, keeping
your core tight and
the medicine ball high.
Explosively return to the
start position and repeat.
SKIP AND
SCOOP
From a standing position,
move forward by driv-
ing your right knee into
your chest to begin the
skip. Land on the ball
of your left foot, then
immediately descend
into a lunge with your
right foot forward. From
this position, explode
into another skip, this
time leading with your
left knee. Repeat for 20
yards down and back.
WHEN YOU EVENTUALLY
GET OFF THE FLOOR AND
LEAVE THE GYM, YOU KNOW
YOU PUT IN A HARD DAYS
WORK, AND THATS WORTH
ALL THE EFFORT.
METABOLIC
WORKOUT
MU7014_FE_METAB.indd 66 6/13/14 12:16 PM
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I have always had a passion in fitness and health since I was a child. I still
remember seeing my dad pumping iron in our living room and looking
up to him as my role model. He always made the time to coach my
brother and me in baseball and taught us how to be team players
early in life. High school football, powerlifting, and track also played
a big part in my discipline and focus as I grew up. My desire for
sports and fitness continued after high school as I participated in
college football and bodybuilding. Bodybuilding was an exciting
experience that led me to my first show and winning in the novice
middle weight class.
Living a healthy lifestyle gives me energy, confidence, and a
passion to help others reach their own fitness and health goals.
The ISSA home study program gave me the knowledge to help
my clients feel better, look better, and improve the quality of
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difference! Without my faith and family support I could not be
where I am today, and I am very grateful in doing what I have a
passion in everyday.
6 8 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
FIGURE-4
SITUP
Lie on the oor
with your knees
bent. Cross one
leg over the other
so the outside of
your elevated leg,
just above your
ankle, is resting on
your other leg just
above the knee.
Place the hand op-
posite your elevated
leg behind your
head, then bend at
the waist and try to
touch your elbow to
your elevated knee.
Repeat for reps on
both sides.
DUMBBELL SNATCH
Stand with your feet shoulder-width apart and your knees
slightly bent, holding a dumbbell in front of your thighs
in each hand. Extend your ankles, knees, and hips to ex-
plosively raise both dumbbells overhead. You should feel
like youre trying to throw them through the ceiling.
METABOLIC
WORKOUT
MU7014_FE_METAB.indd 68 6/13/14 12:16 PM
METABOLIC
WORKOUT
IF YOU WANT TO BE LEAN FOR SUMMER,
AND YOU WANT THE KINESTHETIC
AWARENESS TO CONTROL YOUR OWN
BODY, THIS IS HOW ITS DONE.
SCISSOR JUMP
From a standing position, jump into a forward
lunge, with your left leg forward, your right
leg back, and your arms bent in a sprinters
position. From the bottom of the movement,
jump up, and in one motion, land with your
right leg forward and your left leg back.
MU7014_FE_METAB.indd 70 6/13/14 12:16 PM
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THE
ment of the weight (as opposed to the
symmetrical balance of a dumbbell)
provides a unique stimulus that most
trainees arent used to, meaning its
the perfect plateau-buster.
The program Ive provided here will
have you training four days a week
for six weeks, with one workout for
Mondays and Thursdays and another
for Tuesdays and Fridays. Swings
are one of two movements that youll
do every day of the program. They
are metabolically demanding, recruit
several major muscle groups, and
THERE IS NO SECRET FORMULA.
You dont need to spend your life
in the gym or buy any specialized
equipment to get bigger, stron-
ger, and slash your body fat at the
same time. The complete package
of functional and aesthetic muscle
actually resides on the opposite end
of the spectrum. The best solutions
are often the simplest, so no matter
how technologically advanced gyms
become, Ill go to my grave knowing
one thing: Progress peaked with
the kettlebell.
With a history that dates back to
18th-century Russia, kettlebells lead
the pack of old-school training imple-
ments that have reemerged in recent
years. The Navy SEALs, San Diego
Chargers, San Francisco 49ers,
and the Texas Rangers are just a
few organizations I consult with as
the presi dent of the International
Kettlebell and Fitness Federation,
and all have embraced the methods
described here. I train with kettle-
bells exclusivelyno other tool has
allowed me to stay muscular and
strong at 6% body fat. Best of all, I
never need a gym.
The kettlebell doesnt look like
muchits just a cast-iron ball with a
handlebut the asymmetrical displace-
7 2 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
DON T JUST GET BI G. BUI LD SI ZE, STRENGTH,
AND ATHLETI C POWER WI TH RUSSI A S
GREATEST EXPORT: THE KETTLEBELL.
BY STEVE COTTER // PHOTOGRAPHS BY MARI US BUGGE
MU7014_FE_KETTL.indd 72 6/13/14 5:55 PM
WORKOUT
THE
MOVES
Turkish
get-ups
(shown) are
explained
on page
75. Proper
form is
dependent
on mobility,
so stretch
and foam-
roll each
training
day.
Power exercises like cleans and
snatches are included in both
sessions and will help you build total-
body strength and coordination.
Slower moves like the overhead
squat, one-leg deadlift, Turkish
get-up, windmill, and farmers hold
increase your time under tension,
so even though these sessions take
only 3040 minutes, theres enough
stimulus here to induce muscle
growth. There is no direct ab isola-
tion, but theres enough indirect
core workas well as a challenging
cardio componentto help carve out
your midsection.
reinforce key athletic movements:
hip flexion and extension.
If your gym doesnt have a wide
selection of kettlebells, I recommend
logging on to ikff.net and purchas-
ing the two sets youll need for this
workout: a pair of 35-pounders and a
pair of 44-pounders. (Youll also need
a 53-plus-pound set for the farmers
hold, but dumbbells work as well.)
,
MU7014_FE_KETTL.indd 73 6/13/14 5:55 PM
74 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
MONDAY & THURSDAY
WINDMILL
WINDMILL
Clean and
press a kettle-
bell overhead
and keep
your elbow
locked out
at all times.
Stick your
hips out in the
direction of
the locked-
out arm and
bend to the
opposite side,
keeping your
core tight.
Reach down
and touch the
oor with your
free arm.
SWING*
one arm.
ONE-ARM
CLEAN &
PUSH
PRESS*
Perform a
one-arm
your collar-
your body
be smooth,
meaning
the weight
onto your
your knees,
to press
the weight
overhead.
THE
KETTLEBELL WORKOUT
BOTTOMS-UP
CLEAN
2x5 each hand with
44-pound KB; rest 30
seconds between sets
WORKOUT A
Performed every
Monday and Thursday
TWO-HAND SWING
1x15 with 35-pound
KB; rest 30 seconds before
moving on to the next move
FRONT SQUAT
3x10 with two
35s ; rest one minute be-
tween sets
ONE-HAND SWING
1x10 each hand with
35s; rest 30 seconds be-
tween each side
HAND-TO-HAND
SWING
1x50 with 44s
ONE-ARM CLEAN
& PUSH PRESS
1x10 each hand with 35s;
rest one minute; then do
1x10 with each hand using
44s; rest one minute before
moving on to next move
WINDMILL
2x5 each hand with
35s; rest 30 seconds
between sets
1
2
3
4
5
6
7
MU7014_FE_KETTL.indd 74 6/13/14 5:55 PM
TWO-HAND
SWING
BOTTOMS-UP
CLEAN
BOTTOMS-
UP CLEAN
Perform a
one-arm
clean, swing-
ing the weight
back between
your legs and
propelling it
upward, keep-
ing it close
to your body.
Finish with
the bottom
of the kettle-
bell facing
straight up.
TWO-HAND
SWING
In a wide
stance, hold
on to a kettle-
bell with both
hands. Bend
your hips
and swing
the kettlebell
backward like
youre hiking
a football,
then explo-
sively extend
your hips to
swing the
weight up to
eye level. Use
momentum to
keep continu-
ous move-
ment through
all reps.
FRONT
SQUAT*
Clean two
kettlebells to
the rack posi-
tion. Squat
low, keeping
your back at.
Press your
heels into
the oor and
engage your
glutes and
hamstrings
to return to
standing.
*NOT SHOWN
MONDAY & THURSDAY
MU7014_FE_KETTL.indd 75 6/13/14 5:55 PM
HAND-
TO-HAND
SWING*
Perform a
one-arm
swing, and al-
ternate hands
with each rep.
SNATCH
Swing one
kettlebell back
between your
legs, then
reverse direc-
tion to propel
the weight
toward the
ceiling. When
the kettle-
bell reaches
eye level,
momentarily
loosen your
grip to slide
your hand
underneath
the kettlebell
as it continues
to swing over-
head. Finish
by punching
up toward the
ceiling and
locking out
your elbow.
DOUBLE
CLEAN*
Use hip drive
and pull from
your traps to
propel two
kettlebells
upward. Flip
your wrists
under the
weights as
they reach
your chest.
End in the
rack posi-
tion, with the
weights rest-
ing on your
forearms and
your hands
at your
collarbones.
7 6 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
THE
KETTLEBELL WORKOUT
*NOT SHOWN
WORKOUT B
Performed every Tuesday and Friday
HAND-
TO-HAND
SWING
1x30 with 35s
OVER-
HEAD
SQUAT
3x10 with 35s;
rest one minute
between sets
DOUBLE
CLEAN
2x10 with 35s,
then 2x10 with
44s; rest one
minute between
sets
ONE-LEG
DEADLIFT
2x5 each leg
with 35s, then
2x5 with 44s;
rest one minute
between sets
TURKISH
GETUP
2x5 each side
with 35s; rest
one minute
between sets
SNATCH
1x10 each
hand with 35s,
then 3x10 with
44s, 1x25 with
35s; rest one min-
ute between sets
ALTERNAT-
ING PRESS
2x10 each side
with 35s, then
2x5 with 44s;
rest one minute
between sets
FARMERS
HOLD
2x60 seconds
with 53s; rest
one minute
between sets
ONE-LEG
DEADLIFT
TUESDAY & FRIDAY
1
5
2
6
3
7
4
8
MU7014_FE_KETTL.indd 76 6/13/14 5:55 PM
1
2
3
4
OVERHEAD
SQUAT*
Clean and
press two
kettlebells
overhead.
Keeping your
elbows locked
out and your
core muscles
tight, squat low
to the ground.
ONE-LEG
DEADLIFT
Hold a kettle-
bell in your
left hand and
bend your left
knee. Reach
for the ground
with the weight
and lift your
left leg out
straight behind
you. When
the weight
touches the
oor, reverse
direction.
ALTERNATING
PRESS*
Clean two ket-
tlebells to the
rack position.
Press the right
kettlebell
overhead,
rotating your
hand so your
palm faces
forward at the
nish. Alter-
nate arms until
you hit 20
total reps.
FARMERS
HOLD*
Stand up
straight hold-
ing 53-pound
kettlebells
or 55-pound
dumbbells for
one minute.
*NOT SHOWN
TUESDAY & FRIDAY
THE TURKISH
GETUP
out at all times
with your eyes on
the weight, in this
sequence:
Shift your
weight to your
left elbow. Extend
your elbow so that
you are propped
up on your free
hand.
Press your
right foot into the
oor to extend
Lie on the
oor with your
right knee bent,
your right arm
raised holding a
kettlebell. Stand
up, keeping the
weight locked
your hips of the
ground.
Swing your left
foot back behind
you so that your
left knee is on the
oor.
Take your
free hand of
the oor.
Stand up,
then reverse
the process
step by step.
B
O
NU
S
P
L
A
Y
VI
D
E
O
MU7014_FE_KETTL.indd 77 6/13/14 5:56 PM
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A Zinczenko-AMI Media
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Lumber
Jacked
UNIQUE NEW
GEAR PICKS
WE FIX A READERS
WORKOUT
THE BEST TRX
ABS WORKOUT
OUR SUPP SAMPLE
PROGRAM
A DIFFERENT WAY
TO CURL
p82 p88 p84 p90 p86
WORKOUTS, SPORTS, GEAR, AND SUPPS
Arden Cogar Jr. never does
cardio. He doesnt have
to. At 511, 275 pounds,
the Stihl Timbersports
lumberjack athlete says
hes in the best physical
shape of his life at age 44.
by Stefen Lovelace
MU7014_ED_OPENX.indd 79 6/13/14 6:30 PM
8 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
ANYONE WHO WATCHES ME cut
an underhand log in 25 seconds knows I
dont need cardio, says Cogar, one of the
sports premier athletes. My coach in 2007
said Why waste your time on a treadmill
or running, when you can save that energy
to condition yourself for events?
Cogar competes in the Stihl Timbersports
Series, which features the top lumber-
jack athletes in the world in six events
that test their skills in chopping wood with
axes, and cutting through 16-inch logs
with heavy chainsaws.
Cogar trained like a bodybuilder until he
hit his mid-30s and began entering lumber-
jack competitions. Now, he begins all of his
workouts with an explosive movement such
as a snatch or clean and jerk. He follows
this up with an overhead strength exercise,
then he squats, and finishes with a pulling
motion from the floor.
I am very deliberate and obsessive-
compulsive about my training, says Cogar,
who sticks to these main progressions
every time he trains.
While prepping for an event, Cogar will
event train two to three times a week,
but strength train five times a week in
the offseason, with only one event train-
ing session a week. He also does a lot
of yoga, tai chi, and foam rolling to stay
limber and promote recovery. He needs it
from his heavy training sessions; he squats
upward of 500 pounds, deadlifts 800-plus,
and overhead presses an astonishing 400
pounds, all the while working up to 250
pounds for his Olympic lifts.
ARDENS
WORKOUT
EXERCISE SETS REPS
Power Clean (Warmup) 5 3
WORK SETS 3 3
Kettlebell Seesaw
Press* (Warmup) 3 10 (each)
WORK SETS 3 10 (each)
Front Squat (Warmup) 3 5
WORK SETS 5 5
Deadlift (Warmup) 3 4
WORK SETS 3 5-10
*Clean two kettlebells to your shoul-
ders, then press the right bell up.
Lower it, then press the left bell up.
EDGE NEWS
ABOUT
ARDEN
AGE: 44
HEIGHT: 5'11"
WEIGHT: 275 LBS
RESIDENCE:
CHARLESTON, WV
FACEBOOK:
ARDEN.J.COGER
C
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8 4 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
THE BRAINCHILD of former
Navy SEAL Randy Hetrick, the TRX
suspension trainer is a simple yet
ingenious device that allows you to
effectively train your whole body
using only its own weight for resis-
tance. Thanks to its light weight and
portability, the TRX system can be
deployed anywhere theres a secure
hook or bar of sufficient height. At
home you can attach it to a chinning
bar. If youre outdoors you can loop
it around a sturdy tree limb.
Because of the instability inherent
in supporting oneself with straps,
the TRX is particularly ideal for ab
training. Whether youre holding onto
the strap handles or bracing your
heels within them, you can effec-
tively hit your entire midsection,
including the deeper core muscles,
using this handy device.
The plank is a classic core builder
and a favorite among the yoga set.
But with a TRX you can ratchet up
the intensity of this move, turning
it from one thats static to some-
thing more dynamic. To the right
is a plank-centric workout weve
designed that takes full advantage
of TRX training, creating a circuit
that will have not just your midsec-
tion quivering, but also your triceps,
pecs, and delts, all of which come
into play as you support your upper
body above the floor.
Abs adapt quicklyand traditional moves will
take you only so far. This suspension workout
will break you out of your funk. by Shawn Perine
TRX
Pike Plank
EXERCISE REPS
TRX Pike Plank* 30 sec.
TRX Plank 30 sec.
TRX Spread Eagle Plank 30 sec.
Double Crunch** 20
*Exercise pictured
**This is a crunch and a reverse crunch
performed as one exercise.
THE
WORKOUT
QUICK
TIP
Brace your abs
and bend your hips,
bringing your torso
to vertical and
pushing your butt
toward the ceiling.
Perform each plank variation for 30
seconds each without resting in
between and go right into the double
crunches to finish it off. Rest two
minutes between each circuit,
and perform three total circuits.
E DGA R A RT I GA / WONDE RF UL MAC HI NE
EDGE ABS AND CORE
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S I LV I A C ORT E S 8 6 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
Flip your wrists when you curl for an
alternative approach to biceps training.
with James Grage
ASK AND WIN
Submit your question at
muscleandtness.com/
60seconds for the
chance to win assorted
BPI products.
Reverse
Psychology
Ive been there, Jeff. Most
serious lifters have at some
point. I smashed my biceps
with dropsets, forced reps,pyra-
mids, etc., but nothing worked to
break the plateau. It wasnt until I
learned to train smarter (lighten the
load), use better form, and a better
mind-muscle connection that I
started to break past that plateau.
EDGE 60 SECONDS TO FIT
EXERCISE SETS REPS
Standing Barbell
Curl (wide grip) 2 21*
Dumbbell
Preacher Curl 3 8-10
Incline
Dumbbell Curl 3 8-10
Reverse-grip
Barbell Curl 3 8-10
*Do 7 bottom-half reps, 7 top-half reps,
and 7 full-range-of-motion reps.
Ive trained my
biceps for years
and cant grow.
Any ideas on how
to help me put on
size?
-JEFF W., COLORADO
B
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S
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VI
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O
One great exercise I added to my
repertoire was reverse curls,
which work the brachialis muscle,
and put the biceps at a mechan-
ically disadvantaged position,
forcing them to work harder. To see
it in action, click on the video button
above, then try the workout below.
A
WORKOUT
DUST I N S NI P E S
GENES OLD WORKOUT
EXERCISE SETS REPS
1 Prisoner Squat 4 812
2 Glute Bridge 4 812
3A Pushup 3 20
3B Pullup 3 To failure
3C Plank 3 Hold 60 sec.
4A Bench Dip 4 15
4B Pushup
w/Feet on Bench 4 10
Do exercises marked with letters in sequence.
M&F RATING: B+
GENES NEW WORKOUT
EXERCISE SETS REPS
1A Single-leg
Glute Bridge 4 812
1B Prisoner
Bulgarian Split Squat 4 812
2A Close-grip Pushup 4 6
2B Chinup
w/4-second negative 3 3
3A Hindu Pushup* 4 10
3B Two-bench Dip** 4 Failure
4 Plank 3 Hold 60 sec.
*Push hands into the oor so your hips move back
and your butt rises. Perform pushup in an arcing
motion, moving your body down and forward, then
up again.
**Place your hands on separate benches and
perform dips.
Constant Flex
Gene G., from New York, NY, sent us his workout to tweak.
Heres what we did to it. by Michael Schletter, C.P.T.
Switch hand positions on
pullups and pushups to
recruit diferent muscle
bers each time.
88 MUS CL E & F I T NE S S DI GI TA L I S S UE 2 01 4
THE FIX
OUR ADVICE
Do the squat and glute
bridge one leg at a time;
this engages more muscle
fibers and will target any
weaknesses on each side.
EDGE RATE MY WORKOUT
MU7014_TR_RATMY.indd 88 6/13/14 5:11 PM
9 0 MUS C L E & F I T NE S S DI GI TA L I S S UE 2 01 4
ASSAULT
MUSCLEPHARM
Assault includes an
ATP amplier to
increase muscle-
contracting intensity,
and a cellular transport
and insulin activator to
shuttle nutrients into
muscle cells for fuel.
1.M.R VORTEX
BPI
BPIs 1.M.R Vortex
delivers 1,705mg of
ingredients to pump up
your muscle cells,
improve strength and
reduce pain, plus
fat-burners and
focus-boosters.
BEAST MODE
BEAST
The mass and
endurance blend helps
increase muscle cell
volume with glycerol
monostearate, NO
boosters, and
beta-alanine, among
others.
FIT TRAINER
MHP
Creatine, beta-alanine,
and NAC drive
muscular power and
endurance. Withania
somnifera helps
control cortisol. Also
contains several NO
boosters.
PLATINUM PRE
OPTIMUM NUTRITION
Each serving provides
4g of citrulline to boost
NO, more than 3g of
beta-alanine, and a
phytoblend of beet
juice powder, grape
seed extract, and red
wine grape extract.
PRODIGY
PNI
Includes beta-alanine,
agmatine sulfate, and
creatine. The energy-
and-focus blend
contains glucuro-
nolactone, tyrosine,
cafeine, among other
ingredients.
PRESURGE
ATHLETIC EDGE
Contains a 4,000mg
blend designed to drive
muscle growth, muscle
cell volume, and NO
production with
ingredients like
creatine, glycine, and
alpha-lipoic acid.
PUMP IGNITER
TOP SECRET
Has more than 3.5g of
beta-alanine, beet root
extract, and niacin,
plus other ingredients
including cafeine
(300mg), Mucuna
pruriens, choline, and
agmatine sulfate.
REDLINE WHITE
HEAT
VPX
The proprietary
blend contains
cafeine anhydrous,
4-amino-2-
methylpentane citrate,
yohimbine, and
theacrine.
SURGE
PRE-TRAINING
MRI
Each dose includes
multiple forms of
arginine, beta-alanine,
glycine, citrulline, and
others, plus taurine,
cafeine, and
glucuronolactone.
STEP 1:
Join Jacked-in-a-Box before
August 24, 2014.
STEP 2:
Write reviews for products
sampled in Jacked-in-a-Box at
The Muscle & Fitness Store by
Sept. 7, 2014.
One person who writes a
review will be randomly
selected to win an iPod nano
and a $100 iTunes Gift Card
(a $249 value). Join
Jacked-in-a-Box at
jacked-in-a-box.com.
For official rules, please visit
muscleandfitness.com/
augustjiab.
EDGE JACKED-IN-A-BOX
JACKED-IN-A-BOX PRESENTS
WIN An iPod nano and a $100 iTunes Gift Card. It takes only 2 steps:
Y
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!
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EDITORIAL
You
vs.
You
MARK BARROSO
is an editorial assistant for M&F.
Twitter: @Mark_Barroso
YES, I AM A FITNESS
enthusiast, but that
doesnt mean I give all
areas of fitness equal time.
Ive been lifting for about
seven years and never
did much distance run-
ning during that time. After
registering for the 2014
Citi Field Spartan Race
in New Yorkmy first-
ever obstacle course race
(OCR)I was concerned
about the three-mile run.
Having played high school
and college football, I
was comfortable with the
stop-and-go nature of
the obstaclesand I knew
I could jog three miles on
a treadmillbut figured the
combination of obstacles
and distance running
would gas me. And once
youre gassed and start
failing at obstacles, Spar-
tan races get even worse:
If you dont complete an
obstacle you must do 30
burpees. These punish-
ment burpees can start to
add up and make the race
even harder than if you had
completed the obstacles.
So even though I wasnt
quite sure of what I had
gotten myself into, at the
sound of the horn that
starts the race, I felt a
sense of freedom; none of
my friends or family were
waiting for me at the finish
line. If I wanted to quit
halfway through, I could
have and no one would
have ever known. Just like
in the song from Rocky IV,
its you against you. This
made me want to finish
even more.
I did finish, and in the
end, I failed at three ob-
stacles: the spear throw,
wall traverse, and rope
climb.
The wall traverse calls
for you to climb across a
wall on small pegs without
touching the top of the wall
and I couldnt cross more
than the rst two pegs.
For the rope climb, after
ascending a 20-foot high
rope without a harness,
you hit a cowbell to ring
it. I climbed up near to the
top of the rope and re-
peatedly tried swatting at
the bell but it was just out
of reach. My muscles just
gave out and I slid back
down the rope in fear of
falling. While I was grind-
ing through my punish-
ment burpees, I reflected
on how painfully close I
came to the bell.
The wall jumps and water
jug carries, meanwhile,
were right in my wheel-
house and I completed
them without issue. I
finished the race in 52
minutes and 59 seconds,
which was 847 out of
6,924 in the open heat,
placing me in the top 12%.
Knowing the extent of my
capabilities makes me
eager to re-test.
My advice to someone
who is considering running
their first OCR would be
to give it your all at every
point because you will
regret a lackluster effort at
the end. In addition, try to
avoid burpees at all costs,
even if means spending a
bit longer focusing on an
obstacle. The satisfaction
of completing an obstacle
is just plain awesome.
When I finally crossed the
finish line, I felt an incred-
ible sense of accomplish-
ment, even though I failed a
couple of obstacles.
I went into this race
wanting to ace it so badly.
When I didnt, I realized
that like all failures, it was
a learning experience. The
real accomplishment was
trying something I wasnt
entirely comfortable with
and learning my limits. Now
I know exactly what I need
to focus on for my second
attempt. And next time, I
will ace it.
Plus, I now know that if
you never fail at anything,
all it really means is you
arent challenging yourself
enough.
Why its OKand even
necessaryto fail.
by Mark Barroso
FIGHT TO
THE FINISH
Three rounds
of punishment
burpees didnt
deter Mark
from nishing
the race.
OUR EXECUTIVE EDITOR
When I lived in Austria, I would ski, swim, and practice ice curling
with my father, just to move in a way that was diferent from what I was
doing in the gym. Now I bicycle almost daily. In fact, when traveling,
the rst thing I do is rent a bike and head out to explore. Im still in the
gym six days a week, but getting outdoors, breathing fresh air, and
feeling the sun beat down is a feeling you cant get in the gym.
Get Out!

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