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FEATURES SECTIONS
8 Be Your Own Superhero 38 EXPERT
Follow this eight-week programme With rugby’s 6 Nations in full
from Ron Mathews to become ag- flow, England winger Marland
ile like Spider-Man, strong like the Yarde discusses his training;
Hulk, and ageless like Wolverine. strongman Eddie Hall contin-
ues his exclusive column; teen
26 Double Jeopardy
Thai boxing sensation Dakota
Try British men’s physique champion
Ditcheva gives an insight into
Darren Johnson’s twice-a-week delt
her workouts and bikini pro Mi-
destruction.
chelle Brannan reveals how to
104 Dosa Nosa sculpt perfect shoulders.
British brothers Abies and Etin
60 EDGE
Nosa show you how to build a 3D
Train like a stuntman; Hol-
chest.
lywood’s go-to tough old bas-
112 25 Fat-Loss Tips tard; how to kick in a door.
Inside Banish the winter weight that you
72 TRAIN
definitely put on.
APRIL 2017
Best fitness bands; upgrade
120 10:20:45 Minute Workouts your crunch; learn to breathe; a
Start on your spring physique with CrossFit WOD gets a makeover.
these time-oriented workouts that 84 EAT
VOLUME 78 | NO. 4 can fit into any schedule. Ten foods for great sex; oat-
128 The Century Club meal five ways; the decadent
IN EVERY ISSUE Go from 0 to 100 with 100-rep sets. benefits of dark chocolate;
7 ONLINE 138 HERS healthy cheesesteaks; which
144 THE LAST WORD Healthy and delicious fish. rice is better?
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YOU CANÕT SEE IT
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20 MUSCLE & FitnESS FEbrUary 2017
Be Your own
Super-
hero
HERO
> Become as ripped as Wolverine, as strong
as the Hulk, and as nimble as Spider-Man
with our superhero-inspired programme.
W o r k o u t b y rR oO nN M aA tT hH eE W sS , C . sS . C . sS . , C . P . tT .
When Logan opened Off-screen, Jackman’s continued

in cinemas in March, it marked the efforts to make strength gains and
ninth and reported last time that age gracefully have reminded us
Hugh Jackman would don the mut- of something: You don’t need to
tonchops and adamantium claws be a mutant to gain superabilities.
as one of Marvel Comics’ most You just have to work as hard as
beloved characters— humanly possible and take care of
Wolverine. your mind and body.
Since 2000, Jackman has unveiled Admittedly, the workout plan
a more impressive—and more we’re providing won’t turn you into
shredded—physique every time he a superhero. However, since it was
appeared on-screen as the surliest created by 47-year-old superhuman
member of the X-Men. In Logan, celebrity trainer Ron Mathews,
the character is older, grayer, winner of the Masters 45–49 divi-
and clearly not in the same peak sion at the 2016 CrossFit Games,
condition displayed in 2013’s The we’re sure you’ll look, perform,
Wolverine (as seen on this month’s and move like one after eight
cover) or 2014’s X-Men: Days of Fu- weeks. Even better, exposure to
ture Past. But the centenarian still gamma radiation, radioactive
looks and fights better than most spider bites, or adamantium-
geriatrics born in the late 1800s. skeletal bonding isn’t necessary.
The Hulk single bound. And it must be nice for your
this page: 2011 mvlffllc. tm & 2011 marvel
You’d smasH everything, too, if you physical strength to be limitless when you
p r e v i o u s s p r e a d : p h o t o s 1 2 / a l a m y.
turned green every time someone pissed become stronger as you get more agitated.
you off. The Incredible Hulk’s feats of The Green Goliath, who’s been part of the
strength include leaping great distances Avengers, grows to more than 213 centime-
thanks to his superstrong leg muscles. tres tall and more than 454 kilos when he
Rumour has it the Hulk can jump hundreds transforms from 178-cm egghead, Robert
of kilos—and orbit around the Earth—in a Bruce Banner, Ph.D.
10 MUSCLE & FitnESS apriL 2017

B e You r ow n S u pe r H e ro
Strength
like
the HULK
THE hulk
Mathews’ plan relies on tried-and-
true powerlifting exercises—like the
bench press, squat, and deadlift—and
more functional, complex move-
ments such as thrusters and power
cleans to help you acquire Hulk-like
strength. The programme benefits
your body’s central nervous system
(CNS), which increases your body’s
ability to recruit muscles for athletic
feats, such as leaping from rooftop to
rooftop, sprinting after a villain, or
kicking down a door.
SNATCH-GRIP
snatch-grip
deadlift
DEADLIFT
Remember:
Remember: Most Most of
of the
the power
power
should be generated in the initial
pull when
pull when your hips are
your hips are low.
low. If
If
you’re still
you’re yanking the
still yanking the bar
bar in
in the
the
middle of the range of motion,
then it’s too heavy. “Keep the
chest up and maximize core
tension,” Mathews adds.
bench press
“Make sure that you’re controlling both
phases of the movement—the nega-
ian spanier
tive and the positive—and don’t bounce

the bar off your chest to initiate upward
barbell movement,” Mathews says.
agilitY like
Spider-man
SPIDER-MAN
Mathews included extra volume in
the plan so as to induce hypertrophy,
while the agility and speed work will
improve your coordination, ability to
accelerate, and teach your body how
to transfer your newfound super-
strength into dynamic movements.
Essentially it’s combining Spider-
Man’s nimbleness with Quicksilver’s
speed while offering a blend of the
spider-man
Hulk’s size and Wolverine’s cut phy- spideY combines His acrobatic ability with his
sique. In the end, you’ll have acquired
web-slinging skills to traverse New York City from roof-
new muscle, increased one-rep max,
and an improved pair of lungs that
top to rooftop. Luckily, his superhuman kinesthetic ability
will take you pretty far in any endeav- enables him to avoid injury despite getting tossed around
our you take on—super or not. by nearly every villain he’s faced, including Randy Savage
as Bone Saw McGraw in 2002’s Spider-Man.
single-
leg
shoulder
SHOULDER
bridge
BRIDGE
Keep your
Keep your
grounded foot
planted at all
times and “drive
down into
down into the
the
heel to…maxi-
heel to…maxi-
mize the pos-
mize the pos-
terior muscle
activation and
minimize quad
activation,” says
Mathews. “Use
your hands for
balance; all
ph o t o s 12 /a l a m y; i a n spa nier
of the weight
BAR muscle-up
bar MUSCLE-UP should be in the
These
These are
are aa little bit easier
little bit easier than
than heel that’s on
muscle-ups
muscle-ups on rings (the
on rings (the bar
bar is
is the floor.”
stable,
stable, unlike
unlike the rings) but
the rings) but not
not
by
by a
a lot.
lot. They
They still require a
still require a ton
ton of
of
upper-body strength and power.

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AINS B
A
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Speed like
QUICKSILVER
QUICK
quickSilver
KETTLEBELL swing
kettlebell SWING butterfly situp
“Russian swings stop
“Russian swings stop at
at the
the eyes
eyes “The butterfly leg position puts
and emphasize the hip pop and more emphasis on the abdomi-
hamstrings. By using
hamstrings. By using an
an Ameri-
Ameri- nals because it doesn’t allow you
can swing, you go overhead and to use the hip flexors
flexors [during the
not only work the hip pop and rep],” explains Mathews.
rep],” explains Mathews. “The
“The
Quicksilver hamstrings but also the shoul-

ders,” Mathews says.
low-back support pad was made
for butterfly
butterfly situps and enables
you to
you to go
go all
all the
the way back.”
way back.”
ForgeT usain bolT.
Quicksilver’s superhu-
man speed allows him
to travel at speeds
exceeding the speed of
sound for hundreds of
kilometres without get-
ting tired! And his tal-
ents don’t stop there.
His speed allows him
ph o t o s 12 /a l a m y; i a n spa nier
to fly, create cyclones,

and run up walls and
across water. Take
that, Jesus.
W
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by or licensed to the GSK group of companies. CHGBI/CHMAXI/0089/16
recover like wolverine Wolverine

Maybe it’s the amaz-
ing drugs in Canada, but
Alberta’s Wolverine can
Odds are you’ll never be able to take “Give your body 30 to 60 minutes to withstand nearly any-
a bullet to the dome and walk away, recover so it can focus on digesting thing—all the way down to
like Wolverine in 2003’s X2. But the nutrients,” she says.
the cellular level—thanks
some of Logan’s other ultrarecovery
abilities can be achieved through Go to Collagen
to his self-regeneration
careful planning and meal prep. The high levels of glycine in collagen abilities. His body, if
protein might help preserve your damaged or destroyed,
Look at the big Picture joints during high-volume training recovers far faster than
“Pay attention to your overall periods. While there’s no recom- any of us mere mortals.
diet,” notes Ryan Andrews, R.D., a mended dose of glycine—an amino The guy rallied from a
strength and conditioning specialist acid that supports collagen, tendon, gunshot wound, a sword
and a coach with Precision Nutri- and ligament growth—diet alone
through the chest, and an
tion. “That includes how much most likely won’t provide a sufficient
food you’re eating, staying in tune amount since it’s most abundant
atomic bomb—in min-
with your hunger cues, and follow- in the animal parts humans don’t utes! And don’t get us
ing a diet made up of high-quality, usually eat: tendons, ligaments, and started on poisons and
minimally processed foods.” In other bones. Meat, dairy, and eggs provide diseases—he’s immune.
words, think of your overall recovery minimal amounts. The collagen in These powers give Wol-
efforts as the sum everything that our joints, tendons, ligaments, and verine, who’s more than
enters your system pre-, intra-, and throughout our body will not 100 years old, more en-
post-workout. optimally repair itself after heavy
durance and slow down
intense training sessions. What’s
time it Up more, a study published in Cur-
the aging process. No
After Wolverine gets through turn- rent Medical Research and Opinion wonder Hugh Jackman
ing sentinels into confetti he enjoys concluded that after 24 weeks of looks like he does after 17
lighting a cigar and downing a brew supplementing with collagen hydro- years playing this guy.
(presumably Labatt Blue). Adopt a lysate, participants experienced less
different plan of attack. “After your activity-related joint pain.
workout, your muscles are primed
to restore glycogen and protein Lean on Leucine CUNY Lehman College in New York.
levels,” says Erica Giovinazzo, R.D., a This branched-chain amino acid “Research has shown that there’s a
CrossFit coach and nutritionist with helps to kick-start your muscles’ leucine threshold of about 2 to 3g
photos 12 /al amy
Brick CrossFit in Los Angeles. “Stick synthesis response, so you begin that’s ideal for spiking a response
with lean, quick-digesting protein the recovery process faster, says post-workout,” he says. Foods high
sources, such as a protein shake, Brad Schoenfeld, Ph.D., director in leucine include chicken, soybeans,
chicken breast, egg whites, or fish. of the Human Performance Lab at beef, nuts, seeds, fish, and beans.
surprising
urprising Immunity
immunity B
boosters
oosters
three more ways to keep your immune system protected against nefarious pathogens.
The GreaT
Grea OUTDOO
OuTdOOrsOORSRS >> Spending skippinG MEALS
SKIPPING Meals O OnN OCCASIO
OccasiOn
OCCASI ON >> sOcial
SOCIAL
CIAL SKILLS
skills >> A 2014 Carnegie
time in nature is one of the best ways to A 2014 study from USC found that Mellon study found that social
boost the immune system, according to fasting can protect the immune system support—like hugs—can reduce the
a University of Illinois meta-analysis of from damage while helping it regenerate chance of infection by up to 33%.
more than 21 studies. crucial immune cells.
Focus like ProFESSOR

ProFessor xX the hippocampus—which is where
you store your memories—while
decreasing the size of your amygdala,
the brain’s stress epicenter,” says
Julia Samton, M.D. Additionally, a
2016 Texas Tech University study
reported that a meditation modality
called Integrative Mind-Body Train-
ing can significantly improve your
immune function.
Crunch on More Kale

Eating vitamin K–rich foods, such as
spinach, greens, and kale, can slow
cognitive decline. A five-year study
tracked eating habits of 950 older
adults and found that people who
ate one to two servings of veggies
per day had the cognitive ability of a
person 11 years younger than those
who consumed none.
Stop Pulling all-nighters

After subjects in a Belgian study
stayed awake for 42 hours, scientists
used MRI scans to track mental
sharpness. As you’d expect, the more
sleep deprived the subjects were,
the more their cognitive abilities
declined. Above all, researchers
stressed that it’s not so much how
Professor X much you sleep, but how much
you’ve been awake that can cause
When you have a Ph.D. in genetics, biophysics, psychol- the decline.
ogy, and anthropology, and an M.D. in psychiatry, your
Get a hobby
brain must be functionally pretty good. Don’t think about
A four-year Mayo Clinic study
lying to him because he can read minds and even project found that regularly engaging in a
his own thoughts into your mind. And if you cross him, hobby, such as playing board games,
Professor X can simply induce mental paralysis, loss of painting, or woodworking, lowered
memories, even amnesia. On second thought, I’m sure we the risk of cognitive impairment in
all have times we’d like to forget… elderly subjects.
Try Ginkgo Biloba

A study in the journal Human
Professor Charles Xavier didn’t these brain-boosting tips can help Psychopharmacology found that
become head X-Man because he you get your mind in top condition: subjects taking ginkgo extract were
could deadlift a ton of weight. It was better able to recall info than those
photos 12 /al amy
Chuck’s ginormous think muscle Chill out taking a placebo. However, don’t rely
and psionic powers that gave him “Meditating everyday for 10–20 on it to give you a midday energy
his edge. For those of us not blessed minutes has been shown to increase boost, as results vary on its effective-
with Professor X’s super abilities, certain areas of your brain, namely ness to provide that benefit.

I S Y O U R P R E - W O R K O U T
R I G H T F O R Y O U ?
INTRODUCING THE WORLD’S FIRST FULLY DOSED, GOAL SPECIFIC PRE-WORKOUT RANGE
C O M I N G S O O N F R O M
P E R F O R M A N C E N U T R I T I O N
    
Ph D -S U PPLE M E NTS .CO M # T H E D I F F E R E N C E
8 weekS to a SUPER
UPER
SuperBodY
row
Powerful, complete
Powerful, complete reps
reps are
are actu-
actu-
ally more
ally more useful
useful than
than quick
quick ones,
ones,
even in a race. Lean forward and
let the
let the chain
chain recoil
recoil fully
fully into
into the
the
chamber. Then extend your legs
and row the handle to your chest.
PoWer clean
Week Percentage reSt
1&2 60% 60 sec.

3&4 65% 90 sec.
5&6 70% 105 sec.
7&8 75% 120 sec.
day 1
Complete three rounds of the warmup.
WarMuP eXerciSe rePS
Dive Bomber Pushup 5

Single-leg Shoulder Bridge 5
eXerciSeS
Percentages Pullup 5
Back Squat
Base the percentages below off of 95% of Situp 10
Bench Press your true 1-rep max. Test your 1RM at the
beginning of the programme, and again air Squat 15
Military Press
after eight weeks.
Deadlift eXerciSe SetS rePS reSt
DeaDlift/BencH/Back Squat
thruster Week Percentage reSt Back 5 5 60 sec.
Power clean Squat
1&2 60% 60 sec.
Barbell row 4 12 45 sec.
Split 3&4 70% 90 sec.
romanian 4 10 45 sec.
Day focuS 5&6 75-85% 105 sec. Deadlift
1 Lower Body 7&8 80-85% 120 sec. neutral grip 4 10 45 sec.
2 Speed work, Agility, Mobility low-row
Military PreSS/tHruSter
leg extension 3 10
3 Upper Body
Week Percentage reSt Superset with
4 Rest leg curl 3 10 60 sec.
1&2 55% 60 sec.
5 Full Body Straight-leg 4 12 30 sec.
3&4 60% 90 sec. raise
6 Plyometrics, Unilateral Explosion
ian spanier
drills, Mobility 5&6 65% 105 sec. Bicycle Pedal 4 20 30 sec.

7 Rest 7&8 65+% 120 sec. crunch 4 20 30 sec.

day 2 eXerciSe SetS rePS reSt day 6
Complete three rounds of the warmup. Bench 5 5 60 sec. Complete three rounds of the warmup.
WarMuP eXerciSeS rePS Press WarMuP eXerciSeS rePS
Walking High kick 10 metres incline DB flye 4 10 Walking High kick 10 metres
Superset with
Walking Samson Stretch 10 metres incline DB Walking Samson Stretch 10 metres
Press 4 10 60 sec.
Walking lunge 10 metres Walking lunge 10 metres
Military Press 5 5 60 sec.
Bear crawl 10 metres Bear crawl 10 metres
J Press 5 8 60 sec.
eXerciSe SetS rePS reSt Plyometric 4 8-12 eXerciSe SetS rePS reSt
treadmill Jog 1 3:30 min 30 sec. Pushup
(5% Superset with 30-cm-high 5 10 30 sec.
incline) Pushup 4 10 60 sec. forward metres
Hops
treadmill 5 20 secs 40 sec. Hanging leg 4 12 60 sec.
Sprint* run (7% raise Single-leg 4 10
incline) lunge jump
Butterfly Situp 4 25 60 sec. Superset with
treadmill 5 15 sec. 45 sec. Single leg 4 10 30 sec.
Sprint*
Sprint run (10%
incline)
day 4 lunge*
Box Jump 4 15 45 sec.
treadmill 5 10 sec. 50 sec. rest (61 cm)
Sprint* run (12%
incline) Burpee 4 10 30 sec.
day 5 Single- 4 10 60 sec.
treadmill Jog 4 2 min.
0% 30 sec. Complete three rounds of the warmup. leg Box
incline Jump**
Jump
WarMuP eXerciSe rePS
row 1 1 min. 2 min. Squat 4 10

Dive Bomber Pushup 5 Jump
intervals sprint recovery
Single-leg Shoulder Bridge 5 Superset with
High knee 4 20 30 sec. Body- 4 10 60 sec.
Drill metres Pullup 5 weight
Squat
karaoke 4 20 m 30 sec. Situp 10
Seated 1 60 sec. 30 sec.
Side Shuffle 4 20 m 30 sec. air Squat 15 Hurdler (each
Back Pedal 4 20 m 30 sec. Stretch side)
Pigeon 1 60 sec. 60 sec. eXerciSe SetS rePS reSt it Band 1 60 sec. 30 sec.
Stretch Stretch (each
Deadlift * 5 5 60 sec. (Diagonal side)
lizard Pose 1 60 sec. 60 sec. Stretch)
Pullup 4 8-12 45 sec.
couch Stretch 1 60 sec. 60 sec. triangle 1 60 sec. 30 sec.
thruster 5 5 60 sec. Pose (each
*These sprints should be at or near full side)
lat Pulldown 4 10 60 sec.
speed and performed one into the other
with only the prescribed rest. Power clean 5 5 60 sec. *Perform the superset on the left leg
then immediately on the right leg before
kettlebell 4 15 60 sec. resting 30 seconds.
Swing **Perform 10 jumps onto a 30- to 50-cm
day 3 Muscle-up 4 2-8 60 sec. box off your left foot, landing on both
feet. Immediately perform 10 reps off
Complete three rounds of the following V-up 4 15 30 sec. your right foot.
exercises as a warmup.
oblique 4 15 30 sec.
eXerciSe rePS
crunch (each day 7
Dive Bomber Pushup 5 side)
rest
Single-leg Shoulder Bridge 5 feet-up 4 20 30 sec.
crunch
Pullup 5
*Substitute: Snatch-grip Deadlift
Situp 10
air Squat 15
G E T S U PE R SH R E DDE D
THE 4-WEEK
WOLVERINE
WORKOUT
> Get jacked like Hugh Jackman
by following the training
routine he used to prep for
2013’s The Wolverine. DAY 4
EXERCISE SETS REPS
DIRECTIONS DAY 2
Incline 4 6+6
The main lifts in this four-week plan are EXERCISE SETS REPS Dumbbell
based off a percentage of your one-rep Bench Press*
Press
max (1RM) in that lift, and the percentage Back Squat* 4 5/4/3/10
changes each week (see the percentage Dumbbell 4 6+6+6
Front Squat 4 10 Bench Drop
chart to determine what weight you should
use). Rest 2½ minutes between sets of the
(3 inclines)**
first exercise for each day and one minute 45-degree 4 10 Cable Flye 4 10
between sets of every other exercise that Single-leg (high to low)
day. Perform flexibility, static stretching, Leg Press**
Press
Close-grip 4 10
and foam rolling at the end of each session.
Calf Raise 4 12 Bench Press
SUPERSET WITH
4 8
DAY 1 Hanging 4 12 Triceps
Pushdown,
Leg Raise
EXERCISE SETS REPS
Triceps Dip,
Ab Wheel 4 10 Narrow-grip
Bench Press * 4 5/4/3/10 Rollout Pushup***
Pushup
Dumbbell 4 10 *See percentage chart. *Dropsets

Shoulder Press **Four sets on each side. **Start on a steep incline, perform six
reps, reduce incline; perform another
Behind-the- 4 10
neck Press DAY 3 six, then go flat for the final six reps.
***Perform all three movements back to
Cuban Press ** 4 10 EXERCISE SETS REPS back, then rest for 60 seconds.
Triceps Dip 4 10 Weighted 4 5/4/3/10
SUPERSET WITH Pullup*
Pullup DAY 5
Lateral Raise, 4 12
Front Raise, One-arm 4 10 EXERCISE SETS REPS
Rear-delt Flye, Dumbbell Row Deadlift* 4 5/4/3/10

Overhead Body-weight 4 10
Press *** Row Romanian 4 10
Deadlift
*See percentage chart. Incline 4 10 Zercher Squat 4 12
**Hold a barbell with a wide, overhand Dumbbell Curl
grip and let it hang at your waist. Bend Weighted 4 10
your arms so that your elbows form Zottman Curl, 4 8 Incline Situp
Cross-body
90-degree angles, then rotate your Curl, Pronated Barbell 4 20
PHOTOS 12 /AL AMY
forearms back until the bar is overhead. Curl**

Curl Landmine
Press up to lock out your elbows, then Press**
Press
reverse the motion to return to the start. *See percentage chart.
***Four movements back to back, then **Perform all three movements back to *See percentage chart.
rest for 60 seconds. back, then rest for 60 seconds. **Alternate sides, 10 each side.
22 MUSCLE & FITNESS APRIL 2017

PERCENTAGE CHARTS
FOR MAIN LIFTS
PERCENTAGES FOR WEEK 1 (5 REPS)
SET 1 SET 2 SET 3 SET 4
BENCH PRESS
Lie on a flat bench and grasp
the bar slightly wider than
shoulder width. Lower the bar
to your chest with your elbows
slightly tucked. When the bar
touches your chest drive your
feet into the floor and press
back up.
OVERHEAD PRESS
Grasp the bar just outside
shoulder width and hold it at
shoulder level with your
forearms perpendicular to
the floor. Squeeze the bar
and brace your abs. Press
the bar overhead, push-
ing your head forward and
shrugging your traps as the
bar passes your face.
G E T S U PE R SH R E DDE D
FRONT SQUAT
Grasp the bar with hands shoulder-width
apart and raise your elbows until your up-
per arms are parallel with the floor. Let the
bar rest on your fingertips, step back, and
set your feet at shoulder width with your
toes turned out slightly.
LATERAL RAISE
Hold a dumbbell in each
hand at your sides.
Raise the weight up and
out 90 degrees until
your arms are parallel
with the floor.
AB WHEEL ROLLOUT
Kneel on the floor with your shoulders over the ab
wheel. Brace your abs and extend your arms in front
of you, rolling forward until you feel your lower back
is about to sag. Roll the bar back.

ONE-ARM DB ROW
Keep your shoulders level with the
floor and pull the weight to your
ribs in a sawing motion. Retract
your shoulder blade and squeeze
your lat as you row. Your elbow
should point behind you, not up
to the ceiling, at the top.
INCLINE DUMBBELL
BENCH PRESS
Set an adjustable bench to a
30- to 45-degree angle and lie
back against it with a dumbbell in
each hand. Hold the weight at
shoulder level and press the
dumbbells from chest level to
straight overhead.
ROMANIAN DEADLIFT
Lower the bar until it’s a few cen-
timetres below your knees. With
a straight back, explode your hips
forward and lift the weight up until
you’re standing upright.
DEADLIFT
With your feet hip-width apart,
grasp the bar just outside your
knees. Drive your heels into the floor
and pull the bar up along your shins
until you’re standing straight with
the bar out in front of your thighs.
DOUBLE
JEOPARDY
> Try British men’s physique champion
Darren Johnson’s twice-a-week delt destruction
<
JEOPARDY
B Yy J Oo Hh Nn P Ll Uu M
mMm Ee Rr / / / P Hh oO tT oO gG rR aA P hH yY B yY C hH rR iI Ss Tt Oo P hH eE rR B Aa Ii Ll Ee Yy
DOUBLE
WhEn DARREn JOhnsOn was growing up in
London, he was so embarrassed about his
body he used to forge sick notes to get out
of PE at school. “The girls used to make fun
of my skinny arms and legs,” he says.
Nobody mocks Johnson’s build body parts needed bringing up.
these days. You’ll struggle to find Top of the list were shoulders. “I
anybody with a better balanced, wasn’t born with big delts or wide
more aesthetic package, as he clavicles,” he says. “I had big traps
proved last year when he won and sloped shoulders that my arms
four prestigious men’s physique were too big for.”
competitions, including his height Success in men’s physique is
class at the British Champion- virtually impossible without good
ships and the IFBB Elite World shoulders. Contests are all about the
Cup, which earned him €1,000. upper body and wide delts enhance
His physique serves him well off it and make the waist look 2-3
stage too – he works as a personal inches smaller. Even guys who don’t
trainer and model. Clearly he’s compete want that broad, imposing
been doing something right since look yet so few men ever achieve it
those teenage days. even though shoulders are often the
Back then Johnson never favourite muscle group to train.
imagined he could possibly look There is, says Johnson, a simple
this good. He hero-worshiped explanation: “Most people don’t do
his sprinter dad, whose trophies enough volume for shoulders. They
filled the family home and when stick to three or four sets of 10 sets
he died of cancer in 2002, Johnson and do three or four exercises.
struggled to cope for a few years They don’t even know why they
until he eventually found salvation do it – they just follow everyone
in the place where his father spent else. But if your shoulders are weak
so much time – the gym. training them once a week with
At first he didn’t have a clue three sets of 10 is not going to be
what he was doing. “I was just enough to bring them up.”
there for the sake of it,” he says. When Johnson pumped up the
But over time, things changed. volume and adopted a more robust
“One day I decided to analyse my and precise approach, by pre-ex-
diet and from that moment on hausting first and focusing on form
everything fell into place,” he says. and angles, the gains came. “I really
Soon people were asking him for had to work hard and try different
training advice; then he took a things to bring up my shoulders,” he do a few shrugs, some dumbbell
personal trainer course and after- says. “I’m still nowhere near happy presses, a few side lateral raises, the
wards got asked if he competed. “I with them but they’re improved no reverse pec deck and maybe a few
decided to jump in the deep end end and I’m hoping that by the time front raises and that was it – job
and have a go,” he recalls. of the British Championships in Octo- done for the week. But to have a
ber I will be content with where they perfect set of shoulders you have
Width Woes are.” Here, in his own words, Johnson to spend more time developing all
Johnson won his first two contests describes his winning formula. three heads – the front, rear and
in 2014 but when he failed to make middle.
the top 10 at the British Champi- shoulder essentials Now I train shoulders twice a
onships he took a long hard look at “I used to be the same as everybody week. Typically, the first session
his physique and realised certain else when it came to shoulders: I’d on a Monday focuses on heavier

DARREn
DA
ARRE
RREN
JOhnsOn
JO
OHNS
HNSOON
AGE 29
BORN London
LIVES London
HEIGHT 181 cm / 5 ft 11
WEIGHT 82 kg / 181 lbs
CAREER HIGHLIGHT
2016 UKBFF British
Men’s Physique up to
182 cm champion; IFBB
Elite World Cup Men’s
Physique champion.
AMBITION
To be an IFBB pro and
be an ambassador for
the sport.
TRAINING ADVICE
Train smart.
SPONSORS
USN, Flawless 7,
Fitmark Bags and
Muscleworks gym.
SOCIAL MEDIA
Instagram:
Darren_ j
Twitter:
Darren_physique
movements, partial reps and sets blood flowing so when I move on much stress as you can. I put a lot
to failure. For the second session I to presses at the end my joints are of emphasis on the middle head of
use more moderate weights, higher warmed-up. A bodybuilder once my delts to create more of a tapered
rep ranges and I focus on playing said to me you have to finish strong look to fit in with the men’s physique
around with different angles and – so I finish with the hard stuff! criteria. Because I am naturally trap-
using a slower tempo. Although I go heavier on the dominant, I use a load of unorthodox
On both days I use a number of first shoulder day each week I’m all movements that target the middle
isolation movements first to pre- about that mind-muscle connection. delt without any trapezius activation.
exhaust before moving onto press- My goal is never to be the strongest I love training shoulders. They used
ing and compound movements. I presser in the gym – bodybuilding is to be one of my least favourite body
used to go straight to the shoulder all about breaking down the muscle parts but when you put in the work
press but now I just try to get the fibres and taking them through as and see results they’re addictive.”
TRY THESE WORKOUTS
Monday
EAVIER
hEAVIER
SESSIO
ION
sEssIOn
START WITH ROTATOR CUF
CUFF
WARM
ARM-UP
1
single-arm
ingle-arm cable
side lateral raises
SETS: 2 ¥• REPS: 20
2
Hold the cable machine and lean slightly
away from it to make the exercise more ef-
fective. This is not a heavy movement: just
go light to get the muscles warmed up.
standing
side lateral
dumbbell raises
SETS: 4 •¥ REPS: To failuRE
Hold the dumbbells close to the ends rather
than in the middle so instead of gripping on
to them for dear life they’re just hanging from
your arms. This will prevent the forearms
doing the work. Keep your thumbs loose too
and keep your little finger pointing up. Select a
weight where you’ll fail between 6 and 10 reps.
3 standing barbell
front raises
(wide grip)
SETS: 3 • REPS: To
TO failuRE
FAILURE
RE
Using an overhand grip, place your

hands shoulder width apart on the bar
and flare out your elbows. Keep your
thumbs loose. This set-up gives you
control over the barbell so you can
work your shoulders. It’s easy to hunch
over and let the traps do the work.
EAVIER
hEAVIER
SESSIO
ION
sEssIOn
4
SETS: 3
standing
tanding barbell
front
ront raises
(narrow
narrow grip)
¥• REPS: 12
I’m always playing around with angles so I
do more front raises but narrow the grip to
change the angles and target different mus-
cle fibres. You can’t rely on the same grip
every exercise if you want to build muscle.
5 seeated
PaRTial
P
eated
dumbbell
du
press (heavy)
(h
SETS: 4 REPS: T
To
O FAILURE
ARTIAL REP FINI
FAILU
failuRE
finiShER
FINISHER
RE + 2
ER SE
SETS
I go heavy on presses but don’t

get much of a pump so I make
up for it by doing finisher sets.
For these I raise the dumbbells
from my ears to just above my
head. It isn’t far, only a couple
of inches, but by this point my
shoulders are under immense
stress so it really pays off. Go
straight into your first finisher
set straight after your fourth
set. Rest for 45 seconds then
do the second finisher set.

6
seated
eated
cable
able rear
delt
elt flyes
SETS: 3
REPS: TO
To FAILURE
RE
failuRE
Put a bench in front

of a cable pulley. Set
the pulley at a height
where the handle is
between the level of
your chest and chin
and then pull the
cable out to the side.
Do this one arm at a
time.
I’m always playing around with angles...

i’m
you can’t rely on the same grip every
exercise if you want to build muscle.
FRIday
MODERATE
SESSIO
ION
sEssIOn
START WITH ROTATOR CUFF
WARM-UP
1 superset
resistance
band side
2
lateral raises
with resistance
band front raises
SETS: 3 ¥• REPS: 20 2 Crossover cable high
This warms up the shoulders. I like
using bands because of the tension pulley rear delt flyes
they provide: the closer you get to SETS: 3 ¥• REPS: 20
the top of the movement, the harder
it becomes. Bands also make you Position the cables just above the forehead
focus on the negative movement and then with a slight bend in your arms fly
because you have to prevent them them out to the side until you feel your rear
from pinging down. delts pinching. If you go any further it brings
the rhomboids into play.
3 smith machine supinated

narrow press
SETS: 3 ¥• REPS: 12-15 (DR
(dRoP
ROP SET
SE on
ON ThE
THE final
FINAL SET)
The supination (underhand grip) targets your front delts more

so it turns a compound exercise into an isolation movement.
Keep your thumbs loose to put the stress on the front shoulders
rather than the forearms.
SE
4
superset lying incline single arm
dumbbell raises with seated incline
plate front raises
SETS: 4 ¥• REPS: 15-20
Do the first exercise on a slightly inclined bench and grip the dumbbells loosely
with your little finger pointing up. Imagine pouring a liquid at the top of the
movement to maximise tension on the side head. For the second exercise,
bring the plate just above your head and ensure you control the negative.
JOHNS
HNSOON’S
JOhnsOn’s
SPLIT
LIT
sPLIT
MOND
ONDAy
Shoulders, chest
and calves
TUE
UESD
SDAy
Quadriceps and
hamstrings
WEDNE
EDNESD
SDAy
Back and calves
THURSD
HURSDAy
Rest
FRID
RIDAy
Delts, chest
and calves
SATURDAy
Quadriceps and
hamstrings
SUND
UNDAy
Back and calves
* HE TRAINS
AINS ARMS
EVERY OTHER
EVER
EVERy THER WEEK
MODERATE
SESSIO
ION
sEssIOn
5 superse
uperset reverse
pec deck flyes with
resistance ba
SETS: 4
band face pulls
¥• REPS: 15
Use a pronated grip for the reverse pec deck flyes and
keep your elbows high. Face pulls are another great
way to target delts. Put the bands around the pec
deck machine and pull both arms towards your face.
6
Lying side
laterall raises
SETS: 3 ¥• REPS: 15-20
Adopt a slow pace for this
exercise, which targets
the medial head. Lie flat
on an incline bench with a
straight back and fly the
dumbbells up to shoulder
height. Go light.

7
Ma
Machine
shoulder
sho
press
pre
SETS: 3
REPS: 15
dRoP
D ROP SE
SETS
Use this compound

exercise to finish.
Doing them as drop
sets adds more
volume and makes
it a challenging way
to finish.
expert
advice on training, nutrition, and supplementation from top athletes and fitness professionals
power
play
england rugby union
winger marland Yarde
on training for success
in the 6 Nations.
Mike He wit t/Ge t t y iMaGes

EXPERT TRAINING TALK
Hard Yardes
As rugby’s 6 Nations reaches its climax, England winger MARLAND
YARDE discusses his gym workouts.
Muscle&Fitness: How does Our new head of strength and machine that measures your power to
a typical training week conditioning Dean Benton has brought weight ratio so it’s about how quickly
break down? in a few new things like aqua bags and you can move the weights rather than
Marland Yarde: At Harlequins, we flexibility exercises that are designed how much you can lift.
do a lot of heavy weights on Monday to help us run faster and be stronger
and Tuesday, which tend to be the in the core. How much time off do
most physical days. We also spend you get each year?
time on the field on Tuesday and do a How important is There’s a new rule now that means
lot of high volume running. Wednesday weight training everyone has five weeks off every
is a day off to recover then we have We do weights to be stronger, faster year. In the past it could be as little as
a short, sharp session on the pitch and more powerful. With the size of two or three weeks if you were on a
on Thursday followed by a power players constantly getting bigger you summer tour. When you’re playing for
gym session. On Friday we go to the do have to keep up. It’s also become 10-11 months of the year your body
stadium for a 20-minute session just to a lot more important in terms of injury needs that time to rest and recover.
walk through things we will be doing in prevention.
the game that weekend. What do you eat in a
What kind of exercises typical day?
How do power gym sessions do you do? I usually have three main meals
differ from regular weights? We do plenty of squats, a lot of and three snacks. I have a good
They’re less to do with how heavy you hamstring strengthening exercises, breakfast with avocado, scrambled
can lift and more about fast power such as Romanian deadlifts and a lot eggs, bacon, gammon and salad.
movements, so we do things like push- of hang cleans and pulls, box jumps For lunch I tend to have white
press, jammer press, hang pulls and and dynamic jumps. We do a lot of or red meat with sweep potato
hang cleans as quickly as possible. power squats as well. We generally and vegetables. For dinner I have
work in the 4-6 rep range to develop something similar. A day or two
How does training vary for power. before matches I reduce my carbs
club and country? but my metabolism is quite fast and
They’re the same but there’s a higher Who are the strongest players I don’t put on weight that easily so I
intensity and less time for recovery at Harlequins and England? don’t have to totally cut them out.
in international sessions. We do more At Quins, Kyle Sinker is very powerful
high speed running. Players are so and strong on the bench press Who is the most physically
fast and cover so much ground in and squat. Matt Luamanu is not impressive team you’ve played
internationals these days. We try to necessarily as strong in the gym but against?
cover more metres per minute during he’s a big guy and on the pitch he’s South Africa. They are just a hugely
training than we would in a match freakishly strong. For England, Manu physical side with a lot of big, strong
so when we do play it isn’t as tough. Tuilagi would have to be up there with players and you have to be up for it.
Being fitter also allows you to think the strongest.
more clearly. Which supplements do you
What are your best lifts? take?
Has training changed at Probably bench press and hang I have vitamins and multi-vitamins and
England under the Eddie Jones pulls. I can do 150 kg for 2 or 3 reps we tend to get given beta-Alanine,
regime? on bench. For hang pulls we use a zinc and fish oils.

MARLAND YARDE is a winger for London-based Harlequins.
For more info visit: quins.co.uk. or follow them on Twitter: @Harlequins
Follow Marland on Instagram: @yardeeeboy
MARLAND
YARDE
STATUS England rugby
union winger
CLUB Harlequins
AGE 24
BORN Saint Lucia
LIVES Sunbury-on-
Thames, Surrey
CAREER HIGHLIGHT
Beating Australia in
Brisbane in the first Test of
last summer’s England tour.
AMBITION To play for
England on a regular basis
and be part of a special,
winning team. The World
Cup in 2019 is the ultimate
STEVE BARDENS/GETTY IMAGES
goal.
TRAINING ADVICE Enjoy
what you do. Not every day
is easy but enjoyment
makes it better.
EXPERT TRAINING TALK
Striking
Prospect
Teen Thai boxer DAKOTA DITCHEVA is fighting her way to the top.
BY JOHN PLUMMER
DAKOTA DITCHEVA has I train six days a week, twice a day. We hear you go on training
fighting in her blood: her mum was In the morning I usually go to the camps to Thailand — what are
a martial arts world champ and she gym and do cardio, such as running, they like?
had her first fight at the age of four. either distance running or sprints I’ve been several times. They’re
She has now won junior world and then I might do some strength intense but you get the best training.
European Thai boxing titles, as well and conditioning. At night, it’s Thai You get up at 6.30am and run and the
as a British senior title — all by the boxing, which could be pads, bags, training sessions later in the day last
age of 17. sparring or technique. I did sport longer. I usually go for two weeks and
and personal training at college and I’m always training when I’m out there.
Muscle&Fitness: How did also teach private lessons.
you get into Thai boxing? What do you enjoy most and
Dakota Ditcheva: Through my mum, Do you do any running? least about training?
who was a world champion in Thai Long distance running is very The best part is being around
boxing, kickboxing and full contact popular in Thai boxing. I run for at everyone. It’s a close gym and we
karate. I started when I was 4. I least 40 minutes to an hour, often motivate each other. The worst thing
had two fights at that age and then is how tired you get.
did other sports like football and
gymnastic. When I was 12 my brother Is it difficult to make weight?
and I went back to Thai boxing. “I TRAIN SIX For me, it’s not. I control what I eat.
DAYS A WEEK, I have three big meals and a pot of
How physically demanding
are fights?
TWICE A DAY.” fruit each day.
They last for five three-minute MEAL 1 Chicken, rice and broccoli.
rounds and you get a minute’s MEAL 2 Steak and vegetables.
rest between rounds. They are in a sweat suit. It doesn’t have to MEAL 3 Rice, chicken
demanding but that’s what you train be that fast. I do it 3 or 4 times a and vegetables.
for. My toughest fight was last year week close to a fight. If I do sprints
when I broke my hand. in the morning I do 30 seconds on Will you switch to MMA?
followed by 30 seconds off and It’s definitely something I’ve thought
How long do you prepare? repeat 10 times. about. There’s only so far you can
Most people prepare for a fight for go in this sport so we’ll see what
6-10 weeks. But if I’m not injured I Do you lift weights? happens later.
just carry on going. If I have a fight I use a bar or hand weights and do
on a Saturday I’m back in the gym on things like squats, biceps curls and How do you stay so disciplined
Monday. a lot of core work. I also do a lot of at such a young age?
press-ups but it is for conditioning I just love what I do. I enjoy the
What do you do in a rather than bodybuilding-type training and the fighting and because
typical week? training. of my mother it’s in my blood.

FOLLOW Dakota Ditcheva on Instagram:
ditchevadakota and on Facebook: @DakotaDitcheva
DAKOTA
DITCHEVA
AGE
17
BORN
Wythenshawe,
Manchester
LIVES
Wythenshawe,
Manchester
HEIGHT
173 cm / 5 ft 8
WEIGHT
51 kg / 112 kg
CAREER
HIGHLIGHT
Winning my first
professional title as an
adult in 2016.
AMBITION
To reach the top and be
the best I can be.
TRAINING ADVICE
Don’t be afraid to try. Until
you do, you’ll never know
how good you are.
SPONSORS
Tanko and Kettlebell
Kitchen
PHOTOGRAPH BY CHRISTOPHER BAILEY

eXPeRT
eXPERT Bikini BODY
Shoulder
Shaping
Michelle Brannan on how to improve
your aesthetics by targeting the delts.
Shoulder training is a aVoid the traPS

fundamental part of creating a bikini To sculpt a feminine shape, you need SIDe CLAMS
body. Nicely sculpted shoulders give to be careful not to work the upper
the illusion of a smaller waist and trapezius muscles. Big traps detract
help to create a better overall from aesthetics so you should avoid
aesthetic balance between the upper certain exercises, particularly upright
and lower body. rows and shrugs, and pay close
Some women avoid upper body train- attention to technique.
ing because they don’t want to look For example, it is common for the
manly. But shoulder workouts can upper trapezius to take over when
make you look fit and toned rather than you’re doing a lateral raise due to
bulky, as well as develop strength. Let incorrect form, using a weight that is
me explain how. too heavy, poor recruitment patterns
and posture or a combination of all of
the deltoids are made up of these factors. Over time, this can
three muscles: result in large traps and under-devel- Michelle spots
Michelle Linter
• Posterior deltoid, or rear delt. oped side delts, which give an at M10 Fitness in
• Lateral deltoid, or side delt. unattractive shape, particularly in a Nottingham.
• Anterior deltoid, or front delt. female.
You need to work all three of these To ensure you don’t engage the range of movement or tightness
to develop well-rounded shoulders. upper traps that is pulling your shoulders
They’re small muscles and do not Correct your posture: learn how to forward.
need excessively heavy loads for pull your shoulder blades down and Reduce the weight and think
optimal results. In fact, heavy hold this position before you start about the movement.
training can be counter-productive training, if you have problems with Try using a back rest. This will
because it can cause injuries due to this or roll your shoulders upwards stop you swinging your body.
the complex nature of the shoulder or forwards, you might want to visit Do more isolation and supported
joint. It is far better to isolate the a physiotherapist for advice. You exercises, such as incline bench
muscles using light-to-moderate may find you have an imbalance or lateral raises.
weights and correct form. weakness that is impacting your Look in the mirror whilst training.
44 MUSCLE & FitnESS APRiL 2017

SeATeD DuMbbeLL LATeRAL RAISeS
Checking your form is a great way training them twice a week and doing of lateral raises into all bikini body
to ensure you are doing the supplementary side delt exercises. plans. Sit on a bench with your knees
exercise properly. bent at 90-degree angles and hold a
Key exerciSeS dumbbell in each hand. Then raise
As a general rule, I recommend Side deLTS your arms up and out to the side, with
devoting one full training session to SeATed dumbbeLL LATerAL your thumbs pointing downwards,
shoulders each week and supplement rAiSeS keeping your arms relatively straight
this with additional lateral work once These are the foundation to well but do not lock the elbows. Your
or twice a week. If your shoulders are sculpted shoulders. I always try to hands should elevate to just above
weak, you could even consider incorporate lots of different varieties shoulder height but not higher than
PHOtOGRAPHS BY CHRiStOPHER BAiLEY

eXPeRT
eXPERT Bikini BODY
LeAn AwAy LATeRAL RAISeS
your head and they should be held

slightly in front of your body. Doing TRY THiS WORkOUT
this exercise seated with a back rest
EXERCISE SETS REPS
is a good way of ensuring proper form.
You can do it standing but make sure Simple SetS
you have nailed your form first. Single arm cable

lateral raises 7 10
LeAn AwAy LATerAL rAiSeS Machine shoulder press 5 10
Stand with a dumbbell or cable in one SuperSet
hand and hold onto a fixed pole or Seated rear delt
cable machine with the other. Lean flye machine 5 10
slightly away from where you are Seated dumbbell
holding so your body is on a slight lateral raises 5 10
angle then raise the free arm up and Simple SetS
out to the side. Do not lock the
Single arm cable
elbows. Repeat with the other hand. front raises 5 10
This exercise uses the weight of the Single arm lateral raises
dumbbell and gravity to work the side on incline bench 4 10
delts.

SHOuLDeR PReSS
CAbLe LATerAL rAiSeS ShouLder PreSS Incline a weights bench to about a

This is a similar action to dumbbell This is a good all round exercise 30-degree angle and place a
lateral raises but you use a cable that works mainly the front delt but dumbbell on both sides of it. Lie
machine and usually perform it also uses the other shoulder face down and do the same move-
standing. Lower the cable to the floor muscles as well as the triceps, ment as a lateral raise. Keep the
then select the weight and grasp the latissimus dorsi and biceps. The weight reasonably light and squeeze
handle. Ensure you stand straight press can be executed on a at the top of the movement. Ensure
with good posture and bring the cable machine, which most gyms have or your traps are not working.
up and out to the side, following the you can use dumbbells. For the The rear delts are often the
same instruction points for seated dumbbell version, sit on a bench trickiest of the shoulder muscles to
dumbbell lateral raises. with a back support. Hold a target. A rear delt flye machine is
dumbbell in each hand and raise another good exercise; you’re
FronT deLTS your arms either side of your face supported and can only really use
FronT rAiSeS until there is a 90 degree bend at the muscles intended. You can also
These can be done with dumbbells, a the elbow. Lift the dumbbells over work the rear delts using cables.
barbell, a weight plate or a cable, using your head and lower down again.
one hand or two. You can also vary
your hand position from supinated, CheST PreSS
ABOUT
ABOUt
MiCHELLE
MICHELLE
semi-supinated and pronated for Many women avoid training chest Michelle Brannan
variation. For the standard version, but the chest press is useful for is an IFBB bikini pro.
stand with a dumbbell in each hand, working the front delts as well as She also runs
a coaching team
feet shoulder width apart. Engage your the pecs. You can do them lying on called Showgirl
core and, keeping your arms relatively a bench or using a chest press Fitness and the
straight but without locking the machine. online training sub-
scription resource
elbows, lift one arm at a time in front BodySculpt Pro.
of you to approximately head height reAr deLTS michellebrannan.com.
and return the weight to your side. inCLine dumbbeLL rAiSeS
EXPERT RYAN TERRY
Cardio
Conundrum
The debate continues: steady-state vs. HIIT cardio. Here’s how,
why, and when to use both. By Ryan Terry, IFBB Physique Pro
FInd
FIND
ND Ryan Terry online here:
Facebook: ryan terry
Instagram: @ryanJterry
Twitter: @ryanJterry
Snapchat: ryanterry1988
Website: www.RyanTerry.co.uk
When it comes to utilized for fuel during the cardio
cardio, people seem to be very session instead of carbohydrates.
confused. They ask questions all the Post-workout is also a great time
time about it. For example: “What to do steady-cardio, and here’s implement cardio into my routine. But
type of cardio is the most effective why: Once you’ve finished your everyone is different, so you’ll need
for fat loss? How much cardio should weight-training session, your to determine through trial and error
I be doing, and how often? How much glycogen levels are depleted and what works best for you.
is too much?” your blood sugar is low. As with
With so many different questions fasted cardio, your body will turn to hiit cardio
on this topic, not to mention all the stored body fat for an energy Short for high-intensity interval-
contradictory answers people get source. training, HIIT is a lot more demanding
from various trainers and athletes, on the body than steady-state;
it’s no wonder people are confused. I > What type to do: however, it’s also more effective at
don’t blame them. So with this article, My activity of choice when doing burning calories. With the HIIT
my aim is to cover all the different steady-state cardio tends to be approach, you can burn about twice
elements of cardio training: the either a fast-paced walk or a walk as many calories as steady state
different types I use and find most on the treadmill set to an incline. As cardio in the same amount of time.
effective for my body type, as well as I mentioned above, you want to be HIIT has a direct response on
how often I implement these shooting for a heart rate of around increasing the body’s metabolic
strategies, depending on my goals 65%-70%, and you’ll need to output. It may not seem like you’re
throughout the year. More than maintain that for extended period of burning a lot of calories in a short
anything, my aim is to end all the time. With such specific HIIT session, but the magic comes in
cardio confusion. parameters, you want your form of the “afternburn”—your body will be
activity to be very controlled and burning calories at a significantly
steadY-state very consistent—hence, walking on increased rate for the next 24 hours!
cardio a treadmill. HIIT cardio is great for targeting
Let’s define it first. Steady-state is But don’t go too easy with it. The stubborn body fat and increasing
the conventional form of cardio and main thing to remember is that your muscle mitochondria, meaning your
is the approach used by most objective with steady-state cardio cardiovascular endurance and VO2
bodybuilders looking to cut down for is to create a calorie deficit to burn max will be increased.
competitions. It’s considered “old body fat, so make sure you’re As the name implies, HIIT involves
school,” but it’s still an integral part of walking fast enough to break a doing “intervals,” where intense work
a training program, including my own. sweat and elevate your heartrate. is alternated with rest—for example,
Steady-state cardio usually goes 30 seconds of work followed by 30
on for a long duration, anywhere > hoW much to do: seconds of rest, and repeated for the
from 30-60 minutes, at a low If the sole purpose of your steady- duration of the workout (typically
intensity. For fat-burning, the best state cardio is to burn body fat (as somewhere around 10-20 minutes).
targeted heart rate zone will usually is the objective of physique
be 65%-70% of maximum heart rate, athletes), how much you’ll need > When to do hIIt:
which you ideally want to maintain depends on your body type and HIIT workouts are best done either at
for an extended period of time to genetics. Someone with a slow the end of a lifting session or in a
slowly burn body fat while retaining metabolism will need to do more separate session altogether. And
lean muscle. cardio than someone with a very unlike steady-state cardio, I
When to do steady-state: high metabolism who can get away recommend not doing HIIT cardio in a
Personally, I’ve found that the best with very little cardio and still get fasted state—the workouts are so
time for me to do steady-state cardio lean. intense that you’ll want to be properly
is first thing in the morning in a fasted As a baseline amount, I’d fueled.
(non-fed) state—ie, before breakfast. recommend starting with 25-30
The reason I do it fasted is because minutes of fasted steady-state > What type to do
first thing in the morning on an empty cardio 4-5 times a week. This can The great thing about HIIT is that you
stomach I have no carbohydrates in be increased up to 45-60 minutes can add plenty of variety to it, using a
my system, meaning my blood sugar depending on your rate of progress. different piece of equipment each
will be low and body fat will be Personally, I like to gradually week so it doesn’t get boring. Some
PhotograPhy by simon howard

EXPERT RYAN TERRY
good HIIT activity options include:

running sprints (either on a treadmill
or a track), boxing bag and pad work,
full-body kettlebell exercises, battling
rope and stationary/spin bike. These
are just a handful of ideas. Feel free
to be creative with your HIIT exercise
selection, as this will add more
enjoyment your cardio.
It’s important to mix up your
work-to-rest ratios with HIIT to allow
you to give maximum effort on each
work interval while allowing optimal
time to get your breath back and
restore your energy through rest.
Common work-to-rest ratios for HIIT
workouts are: 30 seconds work, 1
minute rest (a 1:2 ratio); 1 minute
work, 30 seconds rest (2:1 ratio); and
30 seconds work, 30 seconds rest
(1:1 ratio). The 1:1 ratio is also
commonly performed with
60-second intervals (“60 on, 60 off”).
What ratio you utilize in a given
workout will depend on the activity
you’re doing as well as your current
fitness level. The more demanding
the activity, the more rest you’ll need
between work intervals. Likewise,
the more conditioned you are, the
less rest you’ll need.
> hoW much To do

Since HIIT is such an intense form of
cardio, I recommend performing it
only three times a week max. HIIT is
very taxing on your central nervous
system (CNS), similar to your lifting
workouts. Doing intense cardio
sessions in addition to 4-5 days a
week of heavy lifting can take a toll
on the body. cardio concLUsions That said, I like to work in HIIT
As for individual HIIT workouts, I’ve had great results using both cardio when I feel I need to increase
remember that the duration is meant steady-state and HIIT cardio my metabolic rate and shock my
to be much shorter than a steady- throughout my contest preps; system to keep progressing, or when
state cardio workout—15-20 minutes, however, the type of cardio I’ve I’m slightly behind in a competition
not 30-60. The main objective here is found to be most beneficial for me prep and need to speed up the fat
high-intensity, so anything longer and my competitive goals is loss process.
than around 20 minutes will likely steady-state (usually done fasted). For all of these reasons, I think it’s
cause a severe drop in intensity, Steady-state gradually chips away best to incorporate both forms of
which would defeat the purpose of at my body fat without causing me cardio so that you can get the best of
HIIT. to lose muscle. both worlds.

HOT BOD
Andrea Lovasi Where d did

id you doo How often
ofte
en do
o you train?
traiin?
The bikini world thee sho
shoot?
oot? Five days a week.
champion turns It was on Botany Bay beach
MONDAY Legs
up the heat on a in Broadstairs, Kent. The
TUESDAY Back, biceps
water was so cold my teeth
British beach. were like an instrument!
and cardio
WEDNESDAY Fasted cardio
BY JO
JOHN
OHN P
PLUMMER
LUMMER THURSDAY Shoulders
Wha
What at rereaction
eactiion did
diid you get?
ge
et? FRIDAY Glutes
It felt like all eyes were SATURDAY Chest and triceps
on me. SUNDAY Fasted cardio
ANDREA
LOVASI
AGE 34
BORN Hungary
LIVES
London
HEIGHT
160 cm / 5 ft 3
WEIGHT
52 kg / 114 lbs

FOLLOW
FOOLLOOW Andrea on Instagram:
fittymitty82 & Facebook: Andrea Lovasi
Fa
Favourite
avouriite type
typ
pe of
of exercise?
exerciise?
? because I only weighed Best
B est thi
thing
ing a
about
bout
Legs and glutes. I just love 42 kg. I trained legs three being
b eing muscula
muscular?
ar?
how much they have changed times a week during this It helped me overcome my eating
in the last three years from period then I focused on disorder and made me the much
being skinny to muscular. shaping them. stronger person that I am today.
How did
diid you achieve
achiieve it?
it? Body
B ody part
pa
art that
thaat gets
ge
ets Secre
Secret
et ta
talent?
alent??
My trainer Lucy Walton put me most a attention?
tte
entiion? Eating a tub of peanut
on a very high calorie diet for I would have to say my face butter in 10 minutes. I’ve got
six months to build mass first and then my legs. such a weakness for it.
P H OTO G R A P H BY M AT T M A R S H
LASER
FOCUS
Strongman is all
about mental
strength.
25% OFF THE ENTIRE RANGE

THE BEAST EXPERT
Mind Games
EDDIE HALL on the mental challenge of lifting massive weights.
EVERYONE IS AWARE of the mentally very draining. I’m con- swimmer in my early teenage
physical demands of Strongman, stantly in the gym, or stretching, or years. Getting to that standard
but the mental side is every bit as seeing the physio, or doing hot-cold consisted of training 20 hours a
important. In fact, I’d go so far as treatments. I don’t come home at 5 week in the pool from the age of
to say that elite Strongman is all pm and switch off. I have to be on five and having coaches for
about mental strength. top of things all the time. Not many nutrition, gym, and swimming. From
The mind comes into play in so people can cope with that. an early age, I became used to the
many different ways. First of all, I grew up with two older broth- demands and had it drilled in to me
there are the basic demands of the ers and I always wanted to beat that consistency is key.
CHRISTOPHER BAILEY
sport. Strongman isn’t a 9-5 job. them at everything, whether it was Competitions are also mentally
You can’t go to the pub whenever eating the most food or running a challenging. When I started I was
you like with your mates. Even race. I’m sure this gave me a very fierce and aggressive,
family time is scarce. You have to competitive edge and helped me expending a lot of energy pre-con-
make a lot of sacrifices and that is become a national champion test psyching myself up. I would get
EXPERT THE BEAST
ThE 500 kg
dEadlifT
was the most
mentally
demanding
lift i’ve done.
it took two
weeks to
recover.
so worked up in the days leading about relaxing and getting the right learned to do and I find it funny now
up to an event that I’d get the food and drink. I make sure I have seeing people in the warm-up area
shakes and lose sleep. Over the plenty of carbs and fats so my body stomping up and down like rhinos
years I’ve found it’s far better to is fully fuelled and repaired and do and wearing themselves out
relax. Now, for a week or two lots of physio and yoga but beyond mentally and physically.
before a competition, I try to that I don’t do much except relax, I’ve become very good at it. One
switch off completely. I give myself listen to music and make sure my minute in training I can be having a
one or two simple tasks each day, sleep in on point. joke and less than 60 seconds later
such as going to the post office or I can be deadlifting 1,000 lbs. One
getting my car valeted just to keep staying Calm thing I’ve found that helps me do
my mind off things, but beyond The turning point came at my first this is having a mouthguard: I only
that, I do very little. Music also World’s Strongest Man when I ever wear one just before I do a big
helps. I particularly like listening to learned from watching the other lift so as soon as it goes in my
music from my teens—it takes me athletes. The experienced guys mouth it’s a sign that it’s time to get
back to an era when I didn’t give a were all strolling around in flip- serious. It’s like mentally flicking a
fuck about anything! Eminem is my flops, eating and drinking, and then switch.
favourite. five minutes before the start they I approach different events in
For those last two weeks it’s all switched on. That’s what I have different ways. With things like the

Dealing with Injuries
Injuries are another mental
i use
used
ed to o sto
stomp
o mp p
around
a roo und d li
like
i ke
ea battle. They say if you come into a
rhino
rhi
ino ob before
efo
o reea Strongman contest without any
big
b i g lift.
ft. no
nowow i
stay
staay calm.
caa lm. injuries you haven’t trained hard
enough. They’re part of the sport.
The worst injury I’ve competed
with was at last year’s World’s
Strongest Man when I dislocated
my left middle and fourth fingers
the day before the event started. I
still came third in the final but it
was the most painful injury I’ve
had. Even now, months later, my
hand is still damaged. It will take a
good 18 months for it to get back
to normal.
You constantly have to push
your body to the limit in this game
and you will get rips and tears. It’s
tough going for big weights when
you’re worried about your back or
knees giving way, but training lifts
are actually the hardest because
there’s no pressure on you to do
them. You have to motivate
yourself. Again, this requires
mental strength and consistency.
You can’t always give it every-
thing at the gym. I listen to my
body and if it says ‘no’ sometimes
yoke and the farmer’s walk you crowds. I get more reps or kilos it’s more sensible to walk away.
have to be aggressive and attack it. when a crowd is chanting my The main thing is to learn why it
The deadlift is almost the complete name, but there aren’t many said ‘no.’ Did I not eat or sleep
opposite. You have to conserve people watching at the World’s well enough? The best way to
energy and focus on that one lift so Strongest Man, which makes it prevent this from happening again
I stay calm until five seconds difficult. You have to get your is to recover properly. As long as
before. The truck pull is another adrenaline pumping yourself. I’m doing everything right, I know I
event I try to stay relaxed for. You Off all the guys I compete can give it my all.
need to keep your breathing nice against, Brian Shaw is mentally In any sport, to get to the top,
and slow. The 500-kg deadlift was the toughest. You can chuck any you have to be an intelligent
L E F T: J A M I E L E E S M I T H ; R I G H T: Z O I E C A R T E R - I N G R A H A M
the most mentally demanding lift amount of abuse at him and it person. By this, I mean that you
I’ve ever done. Physically, it took bounces off. He’s so focused. need to have a good understand-
me 3 or 4 days to recover. Men- Everything he does is for a ing of how the human mind and
tally, it’s probably fair to say, I was reason: his food is spot on, he body works and strong self-
in a state of depression for two always has a drink in his hand, awareness. Then, you need to
weeks afterwards. I was on such he’s constantly stretching or back this up with consistency by
a high, training all year for it, then, having physio. He never switches training hard day in, day out.
suddenly it was all over. For a off, just like me. Unless I’m on That’s every bit a mental challenge
while, I was thinking, “What do I holiday with my wife—and we as it is a physical one.
train for now, what meaning has haven’t had a proper holiday for
my life got?” The crowd that day in six years—I don’t switch off. My Big lovE,
Leeds was amazing. I thrive on big life is all about Strongman. tHE BEast
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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
QUICK TIP
Concentrate on
driving through
your heels when
performing any
lower-body
press.
A:
FEETS OF STRENGTH
PUSHING THROUGH 4 TIPS FOR SORE FEET:
THE TOES—A 1. Push through with your heels.
My feet
My feet get
get MISTAKE THAT I
sore when II use
sore when use SEE MANY OF MY CLIENTS 2. Train calves two to three times a
week to make sure the supporting
the leg
the leg press.
press. make—is a possible cause of
soreness since it engages the muscles and tendons are strong.
Why does that plantar flexor muscles that attach
3. Roll a tennis ball under your
happen, and to the bones in the arches of your arches, and stretch your calves daily.
feet. Flat feet could also be a
what should I do cause. If your arches are fallen,
to prevent it?
to prevent it? 4. Get inserts for your shoes.
MICHAEL NEVEAU
they can put additional stress on

—MIKE C. your bones, ligaments, fascia, and CHRIS FINLEY,
CHRIS FINLEY, C.P.T.,
C.P.T., is
is an
an
plantar flexor muscles. ACSM-certified personal trainer.
60 MUSCLE & FITNESS APRIL 2017 CYCLING CREATINE

BOOK YOUR TICKETS AT:
WWW.BODYPOWER.COM
EDGE
EDGE ASK M&F
SEND YOUR QUESTIONS TO
ASK@MUSCLEANDFITNESS.COM
GROWING PAINS
My back
My back hurts
hurts
when II squat.
when squat. What
What
am I doing wrong?
—DYLAN K.
A:
IN ADDITION TO
not using proper form—
knees tracking over your
toes, chest up, and head straight—
you may not be bracing your core.
Imagine someone is punching you in
the stomach. This sensation can help
you remember how to tighten your
core so your legs are lifting the weight
without putting stress on your back.
JULIA LADEWSKI, C.S.C.S.,

JULIA LADEWSKI, C.S.C.S.,
is a strength and fitness coach in
Highland, Indiana.
CYCLE ON, CYCLE OFF
What’s the
What’s the best
best way
way
to take
to take creatine?
creatine?
—BRIAN G.
A:
CREATINE HAS BEEN
SHOWN to be more effective
when taken cyclically, as your
muscles have a saturation
threshold.d. Combine 5 grams of creatine
with 93g g of simple carbs post-workout,
taking three
hree additional 5g doses per
day for five days. Take one week off
before repeating
epeating the process. This may
increasee creatine levels by as much as
60% moreore than creatine alone, accord-
IAN SPANIER; GET T Y IMAGES
ing to the
e U.S. National Library of
Medicine.e.
TOBY AMIDOR, R.D.,

TOBY AMIDOR, R.D., is a nutrition expert
and author of The Greek Yogurt Kitchen.
GUT CHECK
What are some ways

I can help keep my
appetite in check?
—SAM S.
A: For starters, eat a healthy and filling

breakfast—a few eggs with avocado on
a piece of sprouted grain toast, or steel-
cut oatmeal with a tablespoon of nut butter topped
with berries or bananas are both good options.
FORM CHECK Additionally, studies from 2011 and 2014 that were
published in Nutrition Journal found that protein-rich
If you have trouble snacking may control appetite; try noshing on snacks
keeping your torso like string cheese, fruit, vegetables, lean protein, or
upright, drive your nuts, which help you feel full and assist with weight
elbows down to loss. Also, aim for 470 ml of water with each meal,
force your chest and continue to sip throughout the day.
to rise.
JIM WHITE, R.D.,

JIM WHITE, R.D., A.C.S.M.,
A.C.S.M., is
is a
a spokesperson
spokesperson
for the Academy of Nutrition and Dietetics.
LEAN AND MEAN
Is fasted cardio really

more effective?
—JOE Y.,
A:
FIRST, IT’S IMPORTANT to note that
gaining or losing weight is a matter of
energy intake. That being said, perform-
ing 30 to 60 minutes of fasted cardio early in
the morning can tap into your fat stores more
A H IM AG E S /A L A M Y; J O HN FEBEL E / G E T T Y IM AG E S
effectively, as your body burns fat for fuel when

you sleep as opposed to carbs. Fasted cardio
continues this process. According to a study from
the British Journal of Nutrition, a fasted control
group who performed cardio on an empty
stomach burned 20% more fat than they did when
they ate prior to cardio.
NGO OKAFOR is the fitness director for Clay

NGO OKAFOR
Health Club + Spa in New York City.
APRIL 2017 MUSCLE & FITNESS 63

edge ARNOLD C
CLAssiC
Armed ForcesTitans of arm wrestling gather in Columbus, Ohio,

for over-the-top action. By STeve DOwnS
ORIGIN: WHAT: RULES: WHY IT’S COOL:
Ten years after the first This year marked the 20th Men and women compete There are few better
arm wrestling match in anniversary of the Arnold separately in this double- examples of mano a mano
1952 in a Petaluma, Classic Armwrestling elimination tournament. competition than arm
California, pub, journalist Challenge. With 10 Due to time constraints, wrestling. You may not
Bill Soberanes and Dave qualifiers worldwide, only only right-arm wrestling see guys and gals with
Devoto formed the World’s the best 100 men and takes place. Competitors right arms twice as big
Wristwrestling Champion- women on the planet stand at the table with as their left, but you will
ship. It aired on US TV for competed at the Arnold shoulders square, hear the common phrase
C O ur T e Sy O f a r n O l D Sp O r T S fe S T i va l
16 years starting in 1969, Challenge, held in Colum- gripping their opponent “Bring it to the table!”
then Sly Stallone’s ’87 cult bus, Ohio, in early March palm to palm, holding the to get you excited. And
classic Over the Top in front of 20,000 fans. In hand peg on the table, while 35 to 45 is the best
boosted the sport’s each of four divisions for bracing their legs. The age range for competi-
popularity. Arm wrestling men and two for women, goal is to pin the oppo- tors, the 70-to-80-kg
returned to the limelight in prize money was award- nent’s wrist/hand to the defending 2016 Arnold
2014 with the show Game ed: 1st, $500; 2nd, $400; touch pad. There is no champ, “Crazy” George
of Arms. 3rd, $300; 4th, $200. time limit, but most bouts Iszakouits from Canada, is
take less than 10 seconds. 67 years old!

edge
edge Train Like...
a Stuntman
A
AlA
Al AIN MOUSSI
AlAin Moussi went from stuntman to
swiMMing
leading man in the Kickboxer reboot. “I swim 50 metres, or two laps,
BY
By ANDREW
Andrew GUTMA
GUTM AN
GutmAn underwater,” Moussi says. “I have
YOU’VE SEEN
You’ve seen ALA
AlAin MOUSSI in such films as X-Men: Days of Future
AIN Moussi to do fight scenes for hours, so that
Past and X-Men: Apocalypse—you just didn’t know it was him. The 35-year-old kind of training keeps me going for
Canadian stuntman, who’s done stunts for Hugh Jackman and Henry Cavill, longer. Now I can do longer sequences.
now moves into the spotlight to play Kurt Sloane in the next installment of the We’re talking about a three- to four-
Kickboxer reboot. Here’s how he kicked his training into high gear for the role. minute sequence with no cuts. That’s
a long time.”
schedule Olympic lifts, compound exercises— recoverY

Moussi trains five days per week. like the bench press, deadlift, and “I stretch for a good 10 to 15 minutes
Three days are dedicated to martial squat—and a lift with “consequences,” after every workout,” says Moussi.
arts and two are for weight training. such as a pistol squat on a Bosu ball “It’s not necessarily deep stretching,
that transitions to a kick. He finishes just enough to loosen everything up.
current trAining with a body-weight circuit followed Later in the evening I’ll follow the
“The goal is to find a balance between by more stretching and a proper same routine.” Moussi will run through
intensity and proper technique to cre- cooldown to begin the recovery a basic routine of arm, leg, and
ate the ultimate human performance process. shoulder stretches.
machine,” says Moussi’s strength and
conditioning coach, Phil Hurtubise,
CEO and founder of IPG Wellness
Services. “He follows a fitness regi- davId vs.
men, for six to eight weeks [at a time],
golIaTh
called a training phase, which varies Tune Inon
Moussi takes
and is dependent on his overall goal.” Hafþór Björnsson
Moussi’s routine starts with light in the forthcoming
cardio, hard intervals, foam rolling, movie Kickboxer:
and mobility drills. Then he performs Retaliation.
“Now it’s
“Now it’s all
all about
about my
my own
own look,
look,
and that’s what I work on, like,
‘What’s the kind of look that I
want
want for
for the
the film?’
film?’ ””
66 MUSCLE & FiTnESS apriL 2017 BoBBy QUiLLard

edge Train Like...
Warmup
WARMUP
diet Moussi performs intervals on the BARBELL COMPLEX
BAR
stationary bike and rowing machine.
Breakfast is toast with He then stretches and foam rolls his EXERCISE SETS REPS
peanut butter and a body before hitting the weights. Barbell Hang 4 8–12
banana, plus Greek Clean
yogurt with granola.
Lunch is chicken Barbell Push 4 8–12
Press
with a sweet potato
and broccoli. For snacks, Barbell Back 4 8–12
Moussi likes avocados and Squat
cheese. Dinner is salmon, Flat Dumbbell 3 40 reps
veggies, and rice; and eggs Bench Press w/40 lbs, 50
with veggies are his late-night reps w/50 lbs,
snack. Fruit is eaten post- 60 reps
w/60 lbs
workout and as dessert. CONSEQUENCE
Box Jump 3 10
selling A hit
“Precision is really important because Prowler Push 1 300 lbs
for 50 yards
I have to be able to hit [my mark]
without hitting my fellow actors or
stuntmen. In some scenes we set it up
to hit in the face, but it’s like a tap that
looks like a big hit. You have to have
that maximum control and accuracy
to be able to do that, so I work on that
a lot,” says Moussi, who trains his
accuracy by kicking targets off still
bags, hitting pads with his trainer, and
kicking pads with one leg while stand-
ing on a Bosu ball. “I’m able to do a lot
of sequential kicks, which I could do
before, but now I’m way more stable
when I do them.”
Morphing phYsique
As a stuntman, Moussi would set
himself apart by matching the lead’s
physique. “You’re like a chameleon
when you’re doubling. For Henry
Cavill, I had to grow my chest more, I
had to stay very lean so my abs would
show,” says Moussi. His most chal-
lenging role was to double as
Hugh Jackman. “I BODY-
Body-WeighT
BODY-WEIGHT
had 3½ weeks to gain The FiniSher
SHER
HER
almost 5 kg. I was
training twice per
KIcKer Perform one to three rounds with no
rest between exercises.
Swimming as well
day, five days a as stretching twice EXERCISE REPS
week, with one a day have helped
workout on Satur- Moussi increase Pullup 5
days. Now it’s all muscle endurance, Chinup 5
about my own look, mobility, and
flexibility. Burpee 10
and that’s what I work
on, like, ‘What’s the Medicine Ball Slam 10
kind of look that I want Reverse Crunch 20
for the film?’ ”
V-up 20
68 MUSCLE & FiTnESS apriL 2017 BoBBy QUiLLard

edge
edge feats of strength
Step 2: Stand at a leg’s length

away from the target. With an
up-and-through motion, step
into the kick and strike the door
near the keyhole with the heel of
your foot. Aim to kick through the
door, not at it.
hoW to
KICK Step 3: Shift your body weight
toward the door to generate more kick
In a
force. Repeat Step 2 until
the door collapses.
Next, get Your
Highness to Muscles
Door
safety. Then, engaged
bid milady Quads, glutes,
adieu and hit hamstrings, core,
tibialis anterior
Step 1: Make sure it’s an emer- the gym—unless (front of shin)
If you need to save gency, like a fire or a princess is in it’s an off day
need of being saved. Keep in mind obviously.
someone on the other
CouRTeSy oF eVeReTT CoLLeCTIon
that cops and firefighters only kick

side of a locked door down doors if they absolutely need
RECOMMEN
reCommenDeD
OMMEND DED
from a fire (or if the to, and SWAT teams typically use a
exerCIses
EXERCI
CISES
SES
battering ram to break down a door.
door is talking smack), If you don’t have a ram handy but you
> For leg strength: Barbell squat, leg
press, single-leg or pistol squat
do this. By Joe WueBBen still want to be a hero, start with a > For power development: Jump
squat, box jump, unilateral leg press
five-minute lower-body warmup performed explosively
routine. Kidding. Proceed to Step 2.
70 MUSCLE & FitnESS apriL 2017 i L LU St r at i O n S BY M a r K n E r YS

TRAIN
BUILD MUSCLE, BURN FAT, PERFORM BETTER
Battle of
the Bands
EDGAR ARTIGA
Thinking of getting the band back together? Know which resistance bands
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TRAIN BATTLE OF THE BANDS
RESISTANCE BANDS ARE MORE THAN just stretchy pieces of rubber. Not only are they effective for getting
in a full-body workout when time is short and equipment is sparse, but different bands can enhance your flexibility and
mobility and help you push past sticking points. Here’s a crash course on getting the most from your bands.
WARMUP: VARIED RESISTANCE: FUNCTIONAL TRAVEL COMPANION:

MINI BANDS LOOPED BANDS MOVEMENT: STACKABLE
Mini bands activate This band variety can help GRAY COOK BAND RESISTANCE BANDS
your glutes, which helps assist with pullups and dips The Gray Cook Band A door, some space, and a
prevent other muscles and move you past sticking is used for stretching, band is all you need for a
from coming into play points—weak portions of reinforcing proper form, full-body workout.
during exercises like the lift—by increasing and improving functional When to use: Pre-, intra-,
deadlifts and squats resistance on compound movement patterns. Having or post-workout to get a
to compensate for movements to strengthen a partner hold the band pump, as a standalone
mediocre glute activation. the weak area. increases the number of exercise in your current
When to use: Before When to use: Before or moves you can perform. routine, or as a high-
working sets, especially during a training session. When to use: Before you volume finisher.
on lower-body days. work out or during your first How to use: Find a sturdy
How to use: Step through SAMPLE EXERCISES lift as a means of active anchor point—door frame,
the loop and secure the Band-resisted Pushup: recovery. pole—or stand in the
mini band just above Wrap the band around your How to use: Use the band middle of it for curls and
the knees. upper back and hold each end as a stretching tool and to extensions. Perform
in your hands. Rep out your perform mobility exercises exercises, supersets, add
SAMPLE EXERCISES pushups. before or between sets. moves into your routine,
Lateral Shuffle: Stay in Pullup/Dip Assistance: You can also secure it or end your workout with a
an athletic stance and keep Loop the band around a around certain body parts, high-volume finisher.
tension on your glutes; don’t pullup/dip bar and place which forces your body to
allow your feet to touch. one foot on the looped band. stabilize itself, enforcing SAMPLE EXERCISES
Split-stance Walk: Band-resisted Back better form. Overhead Extension:
With one foot staggered, Squat: Loop two bands Stand on the middle of the
walk forward while on either end of a barbell SAMPLE EXERCISES band; grasp the ends in each
maintaining a split stance. and secure the other end Bird Dog: On all fours, hand; press overhead. Keep
Glute Bridge: Lie to the top of a squat rack secure the band around both your arms in place; lower your
supine with your feet (pull down) or to heavy feet while holding the ends in hands behind your head until
planted on the floor and the dumbbells placed on the floor each hand. Simultaneously your forearms break
band looped just above your (pull up). These are best used extend your left leg and right 90 degrees. Press back up.
knees. Thrust your hips into with compound movements hand. Repeat both sides. Band Row
the air, focusing on pressing like the squat, bench press, Half-kneeling Lift Standing Chest Flye
your knees outward. and deadlift. 90/90 Thoracic
Rotation
Your New Bandmates
MINI BANDS RESISTANCE GRAY COOK STACKABLE

n These mini bands are 9 inches BANDS BAND RESISTANCE
in length; wrap them around your n The thinner bands are perfect n Renowned athletic trainer BANDS
ankles and wrists for a dynamic for pull-aparts, thrusters, and Gray Cook created this band to n The kit allows you to work
and functional warmup that will light stretching. Break out the help lifters improve movement with more than 100 pounds of
help your muscle fibers fire thicker bands for pullups, added patterns and stretching resistance, which kills any
more effectively. resistance on barbells, and capabilities. For use standing excuse you have for skipping a
stretches that require a greater upright, supine, or virtually any workout during vacation.
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TRAIN BODY WEIGHT
Right
Angle
if the trX flye is too
difficult, begin with
your torso more
upright and use a
steeper angle as you
build strength.
Flye High
Use a suspension trainer to recruit more
HOW TO DO IT
Extend your arms in front
of your shoulders, palms facing
each other, and position your feet
behind you. Lean forward.
muscle fibres and challenge stability when
executing a chest flye. By Andrew GUtmAn Keeping your abs braced,
open your arms to a T position
with your palms forward and elbows
Flyes are a great way deltoids because of its nonfixated slightly bent.
to induce a massive stretch and pattern,” explains Otey. “This
recruit more muscle fibres than places an increased demand on
a press would. But not all flyes will your fine motor units, which Squeeze your chest
to bring your hands together
help your gains take flight, says will help develop a fuller, more
in front of you.
David Otey, C.S.C.S., a personal powerful upper body. Due to the
training manager at Equinox Fitness orientation of the TRX, the finishing
Clubs in New York City. position is a semisupinated hand FoR moRe body-weight
“The TRX chest flye helps position—palms facing you—which routines, visit muscleandfitness
maximize the recruitment of muscle puts a greater demand on the .com/body_weight
fibres in the chest and anterior upper chest.”
76 MUSCLE & FitnESS apriL 2017 pEr BErnaL

TRAIN ABS AND CORE FoR
FOR
R MORE
MoRE
RE ab-shredding workouts,
visit muscleandfitness.com/abs
Get (up and)Over it

Add resistance
to your situp
to boost core
strength and
shoulder mobility.
By Andrew GutmAn
The siTup has long
been the move for a stronger,
more defined core. However,
“the overhead barbell situp is
a better alternative, as keeping
your arms overhead makes
you less likely to round your
back, which deactivates your
core,” explains Matt Pudvah,
C.S.C.S., a coach at Attain
Therapy + Fitness, in East
Longmeadow, Massachusetts.
“It reinforces proper overhead
positioning, leading to
improved mobility. Focus on
pushing your head through at
the apex of the movement.” form
check
“Squeeze your glutes
How to Do it before initiating the
movement,” advises
OvERhEAD pudvah. “this will
BARBEll help your body
Situp protect your
lower back.”
lie faceup on the

floor, securing your feet,
holding a barbell over your
shoulders, arms extended.
Lift your head and neck off the
floor, engaging your abs.
Sit up and reach your

hands toward the
ceiling—this will help you to
keep your chest up and back
flat—until your upper body is
perpendicular to the floor.
Slowly lower back to

the start, keeping your
core engaged. Do two to three
sets of 20 reps.
78 MUSCLE & FitnESS apriL 2017 MariUS BUggE

TRAIN 20-MINUTE MUsclE
climb the ladder

Two exercises, five rounds, 20 minutes, Speed SeSSion
thicker legs. By Lee Boyce lEgs IN 20
Complete five rounds of this circuit, resting
We knoW What You’re using the ladder method— 90 seconds between rounds.
thinking: What’s the deal with where your reps are spaced out
EXERCISE REPS
a two-exercise circuit? Well, incrementally and you get
unless you log hundreds of reps short breaks between sets. Barbell Squat* 2, 3, 5, 10
in 20 minutes on the regular, The round gets capped with
Walking DB Lunge 24
this setup is all but guaranteed walking lunges, which will flush
to trash your legs. For the back blood to your muscles. Trust us, *Using your 12-rep max, perform 2 reps, then rack the
weight. Rest for 10 seconds, then perform 3 reps. Rest for
squat, you’ll use your 12-rep by Round 5, your lower body 10 seconds, then perform 5 reps. Rest for 10 seconds and
max to blast out a total of 20 reps will be screaming. perform 10 reps. Complete the entire ladder each round.
quick tip
Choose a lighter
weight for walking
lunges. otherwise,
your risk of injury
increases or
you’ll burn out
too quickly.
80 MUSCLe & FitneSS apriL 2017 per bernaL

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TRAIN RECOVERY
Breathe breathing patterns can lead to

numerous health issues, including
Right
immune disorders and anxiety.
“One reason improper breath-
ing is so insidious is that the
change from good breathing to
bad breathing can take a couple
of years, so you don’t notice it,”
Your breath stinks—and it has nothing to do says breathing expert Belisa
Vranich, Ph.D. “You get used to
with your raging halitosis. BY ZACK ZEIGLER not being able to breathe, and
you think it’s normal.”
WE NEED TO TALK ABOUT more pressing issue is your The good news is that the path
your breath. No, not how it reeks potentially lacklustre breathing to better breath—and, in turn,
like a protein fart that vomited technique and why routinely better lifts—is quick and painless
rotten gym socks (although it failing to inhale and exhale if you follow the 14-day pro-
wouldn’t kill you to hold the properly can screw up your gramme in Vranich’s book
onions and invest in mints). The health. Over time, dysfunctional Breathe.
THE
STUDY
The Framingham Heart
Study began investigat-
ing cardiovascular disease
in 1948. Now spearheaded by
the National Heart, Lung, and
Blood Institute (NHLBI), the
research is ongoing. For
more info: framingham
heartstudy.org
GETTY IMAGES

M&F: A skeptical meathead insomnia, and anxiety?
says, “This breathing stuff I think intuitively everyone knows.
sounds like hippie bullshit.” There’s a great study called the
What’s your reply? Framingham Heart Study, and it
BV: Breathing is connected to how concurred with ancient yogis’
much you can lift, how fast you can philosophy that quantitatively
recover between sets, and how you showed that the way you breathe is
recover from one day to the next. connected to your current health
Which means [learning to breathe and longevity.
properly] can help you train harder.
In the book, you mention
What common breathing stress as a major reason why
mistakes do you notice lifters people develop poor breath-
making in the gym? ing habits. Why are we such
People holding their breath, not stress junkies?
using the exhale, and doing things Because we all think we’re so
backward—meaning, as they go up freaking important and that if we
or push, they’re inhaling when they [take a break], there’s going to be a
should be exhaling. major meltdown. The fact is, we’re
not that important. Even so, it’s
When will someone see more about the continuity of stress.
results when they follow your If you take a couple of seconds
programme? throughout the day when you calm
It varies, but some people see down and feel safe—you don’t have
[improvements on] Day 1. information pounding you in the
face—you calm down. It rests you.
Is the routine hard to follow? Most people don’t take that moment
No. I come from a gym and science to reset, and then they go back to
background, so my approach is like, their stress—it’s [nonstop], and it’s
“How many plates do I have on here, killing us.
and how many can I get on by the
end of the month? What’s my So learning to be mindful is
baseline, and how can I change it to part of your programme?
be above average, because I don’t I have a hard time with the words
want to be average?” “mindful” and “wellness” because
people tune them out. I’m practical:
What’s the end game? “Do you have a couple of seconds to
I want people to use their diaphragm reboot?”
when they breathe. Most people’s
diaphragms are almost paralyzed. What’s the trick to rebooting?
It’s a muscle that’s in the very middle Too many people check Facebook,
of your body, underneath your send a text, or feel like they should
heart, above your digestive system, do something when they get time to
and when you start using this reboot. Take a couple of breaths—
ginormous muscle it ripples with no information coming in—and
throughout your whole body. And it ask yourself, “How am I feeling right
makes sense: The diaphragm is now?” And then take another
smack in the middle of your body, so breath…and continue with your day.
of course it’s going to affect your
heart, your heart rate, your lungs,
how well you breathe, your digestive CALL or CLICK to subscribe
organs, your ability to detoxify. It’s Call: 01795 592801 QUOTE CODE M03
kind of wild. BELISA Open weekdays 8am-9.30pm,
VRANICH’S
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you breathe can impact
*This is a direct debit offer open to UK residents only. This offer is
things like GI disorders, not available to Digital Edition subscribers. Payments will increase to
£16.99 every 6 issues unless advised to stop
EAT
WHAT’S IN THE FRIDGE THIS MONTH
Feed
the
Need
Keep your diet in check
while you feed your
“little barbell” the right
foods to get it up when
the moment is right.
BY JONATHAN ROWE
SPARROW BRAINS,
cobra blood, tiger penis, and
baboon urine. These are a few
of the delicacies old-timey horn
dogs used as aphrodisiacs—foods
and substances said to arouse
and extend sexual pleasures.
Evidently, snacking on a juicy tiger
dong and washing it down with
monkey piss gets you all hot and
bothered…as well as woozy and
nauseous, we presume. Since the
government's sex police have
either barred or advised against
consuming any item listed above,
GETTY IMAGES
you’ll have to feast on less exotic

aphrodisiacs to increase the odds
that your member will rise to the 10 FOODS FOR SEX
occasion when it’s go time.
EAT HEALTHY APHRODISIACS
CHILI PEPPERS
n Rumour has it that Aztec emperor
Montezuma II downed a daily choco-
late and chilli pepper drink before
trysts with concubines. Surprisingly,
this concoction had nothing to do with
why he became synonymous with
explosive traveller’s diarrhea—but it
actually did help him pop wood. Chillies
trigger endorphins, releasing the same
natural high that comes with extreme
BE PICKY physical exertion. “Chillies also
Make sure the contain capsaicin, which is known to
skin is intact stimulate the metabolism and
when picking increase blood flow, heart rate, and
pomegranates sweat production, all similar to
at your super- physical reactions during sex,” says
market.
STOCKFOOD; LE W ROBERT SON/GE T T Y IMAGES; MARIUS FM7 7/GE T T Y IMAGES; ANSON MIAO/
Detroyer. Eat the peppers sans the
C L O C K W I S E F R O M T O P L E F T: A N D R E A D ’A G O S T O / G E T T Y I M A G E S ; Y E H I A A S E M E L A L A I LY/
chocolate drink to avoid Montezuma’s
revenge.
NUTS AND SEEDS

n Like
Like oysters,
oysters, cashews
cashews and and
almonds
almonds areare full
full of
of zinc,
zinc, which
which
improves blood flow to your junk.
“Walnuts are
“Walnuts are high
high in
in omega-3,
omega-3,
which aids sexual response by
GETTY IMAGES; KRISTIN LEE/GETTY IMAGES

raising dopamine levels in areas of
the brain
the brain that
that trigger
trigger arousal.
arousal. It
It
POMEGRANATE can also improve energy, mood,
and
and libido,”
libido,” Staub
Staub says.
says. “Pista-
“Pista-
chios and peanuts contain the
n By looks alone pomegranate can spark the mood, Mary Jane amino
amino acid
acid L-arginine,
L-arginine, which
which is
is one
one
Detroyer, R.D., C.D.N., in New York, explains: “When cut in half, this fruit of
of the
the building
building blocks
blocks ofof nitric
nitric
resembles the female genitalia. And pomegranates are also full of oxide
oxide [NO],
[NO], aa naturally
naturally occurring
occurring
potassium and vitamin C,” which help maintain the body’s fluid balance gas that
gas that helps
helps men
men maintain
maintain their
their
and decrease tissue inflammation. And if you’re having trouble getting erections.”
erections.” NONO is
is aa vasodilator
vasodilator (it
(it
it up, start juicing—an International Journal of Impotence Research study widens
widens blood
blood vessels)
vessels) that
that has
has
found that pomegranate juice can aid erectile dysfunction. been shown to increase blood flow
to muscles and helps control
muscle contractions.
muscle contractions.
WATERMELON NUTMEG
n Researchers at Texas A&M found n Early Hindu cultures valued this
elements of watermelon to have a spice for its capacity as a stimulant,
Viagra-like effect on human blood using it to raise body heat and mask
vessels. Gabe Staub, R.D., C.S.S.D., halitosis. Many lifters use it to
in Greensboro, North Carolina, says, promote digestive health and reduce
“Watermelon contains a phytonutri- pain and inflammation. “Around the
ent called citrulline, which the body 18th century it was used to treat male
converts to arginine, an amino acid sexual dysfunctions,” Detroyer says.
that boosts nitric oxide levels in the Nutmeg also contains myristicin, a
body, affecting blood vessels in the phenylpropene that can act as a
same way a medicine like Viagra deliriant and cause hallucinations.
does.” Citrulline can also prevent Don’t go nuts with it, though—at high
muscle fatigue and soreness, which doses (one to two tablespoons)
can come in handy during sex. myristicin can be toxic.

DARK LEAFY
GREENS
GINGER
n Fresh-cut
FIGS
n Kale and ginger has a
spring greens seductive scent n “Fig seeds represent fertility,
are all rich in and is a known and the rich mouth sensation
antioxidants nervous system makes it all very sensual,”
that improve and circulatory Detroyer says. “Adding a little
blood flow to stimulant. honey to the figs makes them
our sex organs “Gingerol, a stickier and sweeter, as honey is
and help potent antioxi- seen as an aphrodisiac, too.” Figs
“protect us dant and anti- are also fibrous and contain ample
from environ- inflammatory
mental contam- chemical, is a
amounts of essential minerals,
inants that can significant including magnesium, calcium,
impede libido,” contributor to and potassium.
potassium
Detroyer ginger’s health
explains. “So benefits and
you might see its addictive
these foods not smell,” says
truly as an Staub. “It is well
aphrodisiac but known to work
as foods that the heart, calm
will help us indigestion, and
be ready when ease menstrual
the moment pain.”
DARK CHOCOLATE strikes.”
n Chocolate consumption has

links to better memory, improved
cardiac function, and a reduced
risk of stroke. According to a
study in the Journal of the HOT AND
American Diabetic Association, HEALTHY
dark chocolate contains
DATE
NIGHT
phenethylamine, a compound DINNER
shown to release the same ARRANGED BY
endorphins triggered by sex. MARY JANE
DETROYER
Antioxidant-rich chocolate is also
known to stimulate dopamine
production. “Go for dark choco- WINE
n Red Bordeaux
late and forget the processed milk
chocolate choices,” Staub says.
S TA R T E R
Stiffies aside, a study in the n Raw oysters in
Journal of the International Society a spicy red sauce
of Sports Nutrition also found that
the dark kind increased the MAIN
bioactivity of nitric oxide and led n Whole-wheat
to more efficient workouts. pasta and
steamed prawns,
tossed with a
pesto sauce of
olive oil, basil, and
pine nuts EARLY
n Side salad of RISER
rocket, pomegran- 18th-century
ate seeds, olives, lover Casanova
and shaved reportedly ate 50
Parmesan oysters a day at
breakfast.
DESSERT
n Strawberries
with whipped
OYSTERS
cream and dark
chocolate sauce n Oysters contain roughly 10 grams of protein per
for dipping, with 170-gram serving. Additionally, the high zinc content
halved fresh figs jacks up sperm cell strength, increasing your swim-
and walnuts, both mers’ motility, morphology, and capacitation skills.
drizzled with
honey “Oysters also contain two amino acids, D-aspartic
acid and N-methyl-D-aspartic, that can trigger
production of sex hormones,” Detroyer says.
EAT HEALTHY CHEATS
Steak-Yumms
Make this low-cal Philly cheese-steak with grass-fed beef
for vitamin C and iron. BY JENNIFER ISERLOH
LEAN PHILLY CHEESESTEAK
SERVES 4
1 tbsp olive oil 1. Heat the olive oil in a large skillet on 4. Place buns on a baking tray. Divide
1 red or yellow onion, thinly sliced medium heat. Add onions, peppers, and steak and veggies among the buns. Top
2 red peppers, seeded and thinly seasoning salt and cook for 3 to 4 minutes, each with a slice of cheese. Place under
sliced or until veggies start to soften. Transfer the broiler for 2 minutes to melt the
½ tsp seasoning salt, such as garlic or to a plate. cheese. Serve immediately.
steak seasoning salt 2. Coat the skillet with a light layer of
Olive-oil cooking spray cooking spray, then turn the heat up to high.
225 grass-fed skirt steak, thinly sliced Add steak and cook for 4 to 5 minutes, NUTRITION PER SERVING
85 g baby kale stirring often until the edges start to brown
375 31g 30g 15g
4 100% whole-wheat or gluten-free but the slices are still pink in the centre. CALORIES PROTEIN CARBS FAT
hot dog buns, toasted 3. Add kale and cover until wilted, about
4 slices part-skim mozzarella cheese 2 to 3 minutes.
Unhealthy 30-cm
cheesesteaks (below)
can contain upwards of
1,000 calories and
43 grams of fat.
SHUTTERSTOCK

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AbouT THE
ABOUT
ABOU ThE CH
CHEF
ChEf Jennifer
EAT 1 FOOD,, 5 WAYS Iserloh is the author of the Amazon
best-selling book Fifty Shades of Kale.
Oatmeal
Shake up your boring oats routine for better digestive health.
By Jennifer iSerloh
1 SwEETENEd 2 SlOw cOOK 3 NO cOOK 4 SPIcy 5 SAvOuRy

TuRmERIc STEEl-cuT OvERNIGhT KOREAN BAcON
mANGO OATS OATS OATS chEddAR
BREAKfAST Place 100 g steel-cut Place 50 g old- Bring 240 ml of OATS
OATS oats and 960 ml water fashioned oats in a water and 50 g Cook 2 rashers turkey
Bring 240 ml of in a slow cooker and small bowl along with old-fashioned oats in a bacon according to the
water and 50 g set it to high for two to 75 g low fat 2% plain small saucepan to a package instructions;
old-fashioned oats in a 2½ hours until the oats yogurt, 160 ml skim boil. Reduce the heat, chop. Bring 240 ml of
small saucepan to a are tender. Stir in or low-fat milk, 1 tbsp and cook eight to 10 water and 50 g
boil. Reduce the heat 3 tbsp apple cider peanut butter, 1 tbsp minutes until the oats old-fashioned oats in a
and cook eight to 10 vinegar, 1 tbsp hemp or sesame are tender, stirring small saucepan to a
minutes until the oats stevia, ½ tsp ground seeds, and occasionally. Cover boil. Reduce the heat,
are tender, stirring cinnamon, and 40 g 1 tbsp maple syrup or and remove from and cook eight to 10
occasionally. Cover dried cranberries. 2 tsp stevia. Stir well heat and let stand a minutes until the oats
and remove from heat Cover and refrigerate and refrigerate at least few minutes. Top with are tender, stirring
and let stand a few for at least 4 hours or 4 hours or preferably 40 g chopped kimchi, 1 occasionally. Cover
minutes. Top with 85 g preferably overnight. overnight. fried egg, ½ sliced and remove from heat
chopped fresh or avocado, and 2 thinly and let stand a few
frozen mango, ¼ tsp sliced spring onions. minutes. Top with 30 g
ground turmeric, and Serve immediately. grated cheddar and
pinch of black pepper. sprinkle with bacon.
CHEW
ON THIS
For a lasting
pre-workout energy
boost, blend 50 g of
slow-digesting rolled
oats with a scoop of
whey and 360 ml
water. JameS JackSon/al amy

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ABOUT THE CHEF IFBB Pro
EAT FAST FEAST League bodybuilder Carlo Filippone
is the CEO of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Chick Food
Plenty of greens, protein, and healthy fats to munch on. BY CARLO FILIPPONE
LEMON GRILLED CHICKEN SALAD

SERVES 1
175 g boneless, skinless chicken breast 2 pinches sea salt 1. Grill chicken breast until cooked (74°C).
Handful of mixed greens Black pepper, to taste 2. In a large bowl, mix all remaining
1 medium cucumber, sliced ¼ tsp minced garlic ingredients. Place in a serving bowl.
½ avocado, peeled and sliced 2 tbsp sliced kalamata olives 3. When chicken is cooked, place on a
Juice of 1 lemon cutting board, slice, and distribute atop
1 tbsp extra-virgin olive oil the salad. Serve.
Pinch of dry oregano
B R I A N K L U T C H; F O O D S T Y L IN G BY S U S A N O T TAV I A N O
NUTRITION PER SERVING
531 44g 22g 31g
CALORIES PROTEIN CARBS FAT
CHEW
ON THIS
For variety,
replace chicken
breast with
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EAT Food Fight
grain trust
Rice: brown vs. white. By ToBy AmiDoR, R.D.
after you traIn, eatIng fast-dIgestIng better option because the carbs it contains are less
carbohydrates like white rice can create an insulin likely to be stored as fat. The slow-digesting complex
spike—due to its low fibre and fat content—that enables carb contains four times more fibre than white rice.
amino acids to aid in recovery. White rice also contains High-fibre diets have been shown to aid weight loss and
more iron than brown rice; the iron helps transport satiety. Other health benefits of fibrous diets include
oxygen throughout the body. keeping you regular, supporting gut health, and reducing
For most other times of the day, brown rice is the the risk of certain types of cancers (like colon).
White Rice Brown Rice

Calories 205 Calories 248
Protein 4 .3 g Protein 5.5 g
Total Fat 0.5 g Total Fat 1.9 g
Carbohydrates 4 4 .5 g Carbohydrates 51.6 g
IntangIbles IntangIbles
Fibre 3 % DV Fibre 1 4% DV
Niacin 1 2 % DV Niacin 1 5 % DV
Thiamin 1 7 % DV Thiamin 1 2 % DV
Folate 2 3 % DV Folate 2 % DV
A nDRe y m Asl A koV/A l A m y
Vitamin B6 7 % DV Vitamin B6 1 4% DV
Iron 11 % DV Iron 5 % DV
Manganese 3 7 % DV Manganese 8 8 % DV
Selenium 1 7 % DV Selenium 2 7 % DV
Winner: SkinleSS White meat turkey Winner: Brown ricE
For 1 cup cooked long-grain rice. *Source: USDA.
THE
I have been following the story of
cocoa for quite some time. Around
the turn of the century, research
began to emerge that cocoa had
benefits on cholesterol and
antioxidant activity. Since then, it has
h
shown favourable effects on blo blood
flow, then insulin and more recently
r
brain function, inflammation
inflammat and,
SWEET
most importantly for rreaders of this
column, improvements
column, improveme in
improvements in
performance, muscle
mu strength and
recovery. It mmay even help to
decrease body
b fat and probably has
multiple other advantages for
multipl
exercisers. These days, it isn’t hard to
exer
find sports
sp supplements which
contain ccocoa or its extracts but I
think I was (among?) the first to
include high-fla
high-flavanol cocoa in a
SPOT
pre-workout produ
product formulation
several years ago. I in
included it mainly
because it increases levels
leve of our old
friend, nitric oxide (“NO”) - the
naturally-produced gas in the bodyb
that dilates blood vessels and has
benefits on muscle growth,
hormones and exercise performance
but I suspected it had other benefits
too. In the following, I’m going to
look at these multiple benefits and
also advise on some important
guidelines on how to properly use
> Chocolate for

cocoa so that its effects are not
reduced or diminished.
Performance & Health? How Does

BYMARK GILBERT Chocolate Work?
Well, the first hints that chocolate
might have health benefits emerged
IN MOST ST T PEOPLE’S MINDS, chocolate is still typically when scientists studied its content of
thoughtt of as the “king” of unhealthy snacks and a guilty polyphenols - these are just natural
chemicals, which occur in plants.
pleasuree that should be minimised or omitted from the One of these is a type of flavanol
diet. Andd to be fair, when we look at its basic nutrient called a “catechin”. You may be
profile, this
his attitude may seem to make sense. After all, it is familiar with a similar catechin
primarilylyy composed of sugar and saturated fat. However, it found in tea, called “epigallocatechin
gallate” or EGCG - this is the one
seems that,
hat,
at, as with many foods and nutrients, beliefs about which is responsible for its fat loss
chocolatetee have ignored its complex makeup. In fact, it effects. Similar constituents are
seems that
hat
at the humble cocoa bean from which chocolate is found in red wine and these are
made has ass more than a few tricks up its sleeve! thought to be responsible for its
C H O C O L AT E F O R P E R F O R M A N C E A N D H E A LT H
health benefits. Anyhow, in the late which the subjects cycle for a results in healthy individuals, cocoa
1990’s it was discovered that dark prolonged time at a steady pace and also helps improve mobility and
chocolate had a four times greater then do a very intense time trial to endurance in people with
concentration of these flavanols as see how far they can cycle in a given cardiovascular disease.
compared to tea and subsequent time. Although this isn’t the same
studies have shown it is also a four type of physiological stress as weight Muscle
times more concentrated source than training activity, it is a very intense As I briefly alluded to, the “NO”,
wine. So really, what we have here is muscular effort when in a depleted which is jacked up by cocoa is
a potential superfood! …but are there state and so it is reasonable to assume intimately associated with hormone
actual benefits to humans? that if cocoa can help improve the function and also is involved in
performance of cyclists in a muscle growth, strength, damage
Nitric Oxide (NO) maximum intensity effort, it can help and repair. Way back when we
I was a senior R & D scientist on the guys lifting intensely in the gym. formulated the first NO product, we
first ever nitric oxide product to be Other performance studies have had found evidence that it is involved
sold in the sports nutrition market demonstrated that cocoa helps the in the release or function of the “big
(U.S. Patent: 6784209) and at that body process oxygen more efficiently, four” anabolic hormones -
time, there was only “suggestive” use glycogen and maintain blood testosterone, IGF-1, growth hormone
research that NO helps with the sugar better, help regenerate and insulin. We also found several
building and repair of muscle and mitochondria (the cell’s energy studies going back to the early 1990’s
also perhaps with fat loss and “powerhouses”), increase VO2max, showing that nitric oxide is required
exercise performance. But the increase total work capacity, to heal wounds and repair tissue. At
research on the positive associations decrease muscle damage and the time, scientists believed that
with all of the major anabolic improve blood flow. On top of these nitric oxide might soon be used to
hormones and blood flow were solid.
So with NO, we were pretty
confident we were on to a winner.
For several years after formulating
that product, “experts” and “gurus”
were posting comments and writing
articles saying that NO may “seem”
COCO HAS NOW
to work “in theory” but it is just a
scam. Well, they don’t say that any
BEEN SHOWN IN ABOUT
more because the research in real A DOZEN STUDIES
humans is now pretty air tight. The
great thing about cocoa is that it is TO INCREASE
such a potent stimulator of NO, it
would be surprising if it didn’t have
PERFORMANCE.
these effects. Also, again, due to the
complex chemical composition of
cocoa, it seems to have other effects
beyond that of just boosting NO and
some of those effects seem to work in
concert with NO to increase the
overall benefits of its effects.
Exercise
Performance
OK, I’ll start with the juicy part first.
Cocoa has now been shown in about
a dozen studies to increase
performance. Many of these were
cycling time trial performance in

improve muscle mass in patients who primary path which stimulates the instance, when dark chocolate was
are losing muscle due to disease. We muscle-building process, protein compared to milk chocolate, it was
also found a study showing that synthesis). If that wasn’t enough, a found that the dark variety resulted
when NO was blocked, strength recent study on cocoa found that in less hunger. Again, all of this is
decreased and that when NO levels when subjects consumed it, they consistent with studies that show
were boosted, strength was had lower levels of cortisol, desirable effects of NO on fat
significantly increased. Furthermore, catecholamines and other biological metabolism. However, with
a human study showed a 15 per cent markers of stress! So for those chocolate, some of the possible fat
increase in force production in the guys hitting it really hard in loss effects may be as a result of its
muscle from boosting NO! Two other the gym, there could be some rich mineral content. It is rarely
studies showed that NO was almost additional benefit. reported that cocoa is a concentrated
certainly directly involved in source of several minerals, including
building and repairing muscle tissue Fat magnesium (which is often found to
also. Add this to the fact that studies Several studies have documented an be deficient in people’s diets), copper,
on other NO-enhancing nutrients influence of cocoa on fat and manganese, iron and phosphorus.
have shown benefits on strength and carbohydrate metabolism, as well as Increased phosphorus intake has
number of reps in things like bench on appetite. A fairly recent review of recently been shown to decrease
press and other lifts and this makes a research, conducted at Queen body fat in obese individuals.
pretty compelling case for cocoa! Margaret University, concluded that
More recent studies have shown cocoa influences the expression of Other Effects
that NO is a key signal produced by certain genes involved in fat Now, many astute readers may
muscle loading, which stimulates an production in the body and that it already be aware of some of these
increase in mTOR signalling (the probably also influences hunger. For benefits but there are some other
C H O C O L AT E F O R P E R F O R M A N C E A N D H E A LT H
fascinating effects of cocoa and these and kidney disorders, so again, eating
include… dark chocolate or some form of cocoa
could be a healthy choice.
Cholesterol - HDL
and LDL Type of Cocoa
When it comes to protecting the
is Crucial!
heart and blood vessels from the So cocoa clearly has great potential
damage caused by low HDL (“good” to improve performance, recovery
cholesterol) and high LDL (“bad” and health but one of the most
cholesterol), cocoa is hard to beat. It complex aspects of cocoa is how it
not only moderates the oxidation of reacts when combined with different
LDL which is the process that leads nutrients. Several studies suggest
to the narrowing of blood vessels, it that if you consume it with certain
also increases HDL cholesterol foods, the benefits can be altered. As
levels. This effect on HDL is with the polyphenols in tea (and
especially important for the fairly possibly wine and berries, etc), some
significant proportion of gym-goers studies suggest that when you
who use anabolic steroids, as these consume them with milk or other
drugs seem to have their negative proteins or fats, they no longer
effects on the heart in large part by deliver the goods, or at least they are
decreasing HDL. Also, probably part delivered differently. On the other
of this effect of keeping blood vessels hand, some studies suggest benefits
clear of blockages is the reason to combining them with milk
behind chocolate’s apparent positive proteins and this is an active area of
effects on the brain, such as research which is trying to deliver
improving cognitive function. the maximum benefits of this
superfoood.
Protects The problem currently is that some
Major Organs studies suggesting that it is the casein
from milk, which may deactivate the
Beyond the effects on the heart and effects but the effects of the
blood vessels, some research suggests polyphenols have also been reported
it may help repair liver damage to be reduced by milk fats. They also
caused by poor lifestyle and being bind to components of whey protein
overweight. Believe it or not, a but the consensus is that this may be
condition called non-alcoholic, fatty a way to enhance some of cocoa’s
liver disease (NAFLD), which is effects. Therefore, until the science
caused by too much eating and not catches up and shows some definitive
enough exercise, now causes more benefits, my best recommendation is
incidences of liver disease than the that for the health benefits, you are
abuse of alcohol. Well, it looks like probably fine to mix cocoa with whey
dark chocolate can protect the liver protein but you should avoid casein,
from this condition. Similar to its soy or fat. For the performance
protective effect on the liver, it seems benefits, use dark chocolate
to protect kidney function too. When (minimum 70% Cocoa - and no, milk
compared to white chocolate (which chocolate doesn’t seem to have these
doesn’t contain cocoa or effects) on its own or use powdered
polyphenols), consumption of dark cocoa without any protein or fat.
chocolate resulted in significantly Finally, when choosing cocoa, try to
better measures of kidney function. go with a natural or “non-Dutch-
And again, as with the effect of HDL processed” or “non-alkalised”
cholesterol on the heart, steroid- version and organic varieties may
using bros are at higher risk of liver also be a better bet.
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SUPPS UNDER THE MICROSCOPE
choices
ices today with respect
to protein. They can
eat real meat, combine
certain
tain vegetables with
complimentary
mplimentary amino acids,
or they
hey can eat dairy sources
(milk,
k, eggs, etc). When it
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mes to protein powders,
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Animal
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ey, casein, egg, goat,
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ilable. While there may
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ople under all conditions,
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urrently Whey Protein
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ate (WPI).
Whey protein is derived
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tion of milk. Unlike whole
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k, WPI has no lactose,
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lesterol or fat, and this
is the
he reason it is preferred
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DYMATIZE
are lactose intolerant and/or
have problems with digesting
protein powders. WPI is
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ISO100
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WPI is high in L-cysteine,
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with a paltry 3 grams of to be used 1-2 times per day amino acids (BCAA = leucine,
carbohydrate and less than (i.e. breakfast, before or isoleucine and valine).
1 gram of fat. This premium after training, before bed). L-cysteine helps regulate
whey protein isolate is Consumers have many blood sugar, decreases

TIM N. ZIEGENFUSS
Taking a purely scientific look
at the best products in the
world of sports supplements.
blood vessel inflammation

and reduces exercise-
induced oxidative stress. The
While there may
BCAAs are useful for helping
reduce muscle soreness and
not be a best choice
speeding muscle recovery
from intense training.
Leucine is probably the most
for all people under all
important amino acid of all as
it can increase muscle protein
conditions, the most
synthesis all by itself. This
“leucine trigger” has been well
popular powder protein
documented and requires a
dose of at least 2.5 grams
per food or drink serving
in the world by far
to stimulate muscle protein
synthesis. In other words,
is currently Whey
make sure your protein
powder (WPI or otherwise)
Protein Isolate (WPI).
has a minimum of 2.5 grams
of leucine in it. When WPI is
cold micro-filtered, it retains
very important fractions
from milk that other proteins effective stimulator of muscle A few recent studies have
sometimes leave out. These recovery after training). WPI demonstrated that in younger
native fractions (e.g., is also quite versatile in that subjects, 20-25 grams of
alpha-lactalbumin, beta- its digestion and absorption WPI is a high enough dose
lactoglobulin, lactoferrin, can be slowed down by to maximize muscle protein
various immunoglobulins, co-consuming it with heart synthesis. In older subjects
glycomacropeptide, etc) healthy fats and/or foods high however, 30-40 grams
have immune-enhancing in fiber, or even simply mixing seems to be necessary for
properties and help regulate it with cow’s milk (which the same effects in muscle.
over 200 different genes contains 80% casein by This is because as we age,
within our body. weight – a “slow” protein). muscles generally lose their
WPI is considered a In addition to being an responsiveness to anabolic
“fast” protein because it is effective muscle builder, stimuli. This is part of the
absorbed and digested very there are other good reasons reason it is so important to
quickly and causes sharp to use whey protein. These continue performing some
increases blood levels of include improved satiety kind of resistance exercise
amino acids that lasts for (feeling of fullness), regulation throughout life.
about 60-90 minutes. This of blood pressure, increased Gram per gram, WPI is one
is particularly useful for high-density lipoprotein (HDL- of the highest quality muscle
breakfast, and during the cholesterol), and lowering of building proteins on the
post-workout period, where triglycerides. These effects market today. Although there
a rapid delivery of amino can be variable however, and may be times to use other
acids to muscle can quickly depend on the individual’s proteins, or even a blend of
reverse the catabolic effects background health status as proteins, WPI is currently
of resistance exercise (in well as their overall dietary the “king” of single source
other words, WPI is a very and physical activity habits. proteins.
The Nosa brothers are making
their mark in British men’s physique.
abIes
Nosa
MPaCt
etIN
Nosa
By JohN PLUMM
MMER
PluMMer
PHOTOGRAP
PHO PHY B
PhoTograPhy By PHER baIley
Y CHRISTOP
CHR
ChrIstoPher BAILEY
b
Britain seems to be blessed with more
than its fair share of bodybuilding
brothers. Last year we featured the
harrison twins, two northern lads
whose cheeky banter and chiseled
torsos have catapulted them to fame.
But no siblings from these shores
have enjoyed more success on the
competition stage than the Nosas.
Etin and Abies Nosa have domi-
nated men’s physique in Britain
and beyond for the last three years.
Abies, who is the younger by seven
years, has won three British titles
and the Arnold Classic Europe in
Spain. At the end of last year he was
awarded an IFBB pro card.
same event the following year Etin
made good his promise.
The results, along with their
physiques, have got better ever
since.
Olympia ambitiOn
Abies’ lofty goal is to win the
abIes Nosa
Big brother Etin has finished run- sport’s premier contest, the AGE 28
ner-up at the national champion- Olympia in Las Vegas. “To become
BORN Nigeria
ships on three occasions and placed number one in the world would
second of 49 in his class at the be amazing,” he says. “It won’t be LIVES Milton Keynes
Arnold Classic Europe. He finished easy and I don’t have a time target HEIGHT 178 cm / 5 ft 10
2016 by winning the Sugar’s Classic, but I’ll work hard to achieve it.” WEIGHT 83 kg / 183 lbs
which qualified him to compete Etin hopes to join his brother in STATUS Men’s physique
internationally again this year. The the pro ranks this year. “I am now competitor
brotherly bond was highlighted at working harder to get that first CAREER HIGHLIGHT Arnold
that event when Abies rushed on place at the Arnold Classic Europe Classic Europe champion
stage to hug Etin immediately after and earn my pro card,” he says. 2015; British champion 2014,
the result was announced. There’s Their ambitions extend beyond 2015 and 2016.
no jealousy or resentment in this winning trophies. “We want to AMBITION
family – both men, who compete show others that with hard work To qualify for the Olympia and,
in different height categories, want you can take your physique to one day, win it.
each other to win. a high level,” says Abies. They TRAINING ADVICE Always
The brothers have always are certainly good examples of be patient. It is easy to get
been close so when they moved what can be achieved, albeit with frustrated when you think
from France to England a decade different looks: Etin is stronger you are not progressing. Just
ago and discovered the gym and wider; Abies has a miniscule remember that progress is a
they naturally became training waist and a chest that always gets slow process.
partners. Abies was the first to complemented for its fullness. SPONSORS Scitec Nutrition
compete in men’s physique in In fact, if you had to choose a and Musclefood
2013 but he only managed third standout body part for the broth- SOCIAL MEDIA
in a local show. Etin said if he did ers it would probably be chest. Instagram: @abiesphysique
better he would follow him on Every guy loves blasting pecs but Facebook: Abiesphysique
stage and when Abies won the they often do so with more gusto

etIN Nosa
AGE 35
BORN France
LIVES Milton Keynes
STATUS Men’s physique
competitor.
CAREER HIGHLIGHT Runner-
up at the Arnold Classic Europe
in 2015 and 2016; runner-up
at the British Championships
in 2014 and 2015.
AMBITION To win the Arnold
Classic Europe in 2017, earn
an IFBB pro card and, one
day, win the Olympia. No
dream is too big.
TRAINING ADVICE Quality is
better than quantity so focus
on form. Injuries can put you
out of the gym for months.
SPONSORS Scitec Nutrition
and Musclefood
SOCIAL MEDIA Instagram:
Neosculpture / Facebook: Etin
Nosa Neosculpture
than guile. The Nosas love to lift as 10-12 slow, controlled reps per- but the main thing is to lift with
heavy too but their end goal is mit. “Make sure with every rep you the right form. Lots of guys use
always aesthetics so they keep this squeeze and contract the muscle,” a lot of weight but only bring it
in mind when they’re training. says Etin. “That has really helped down halfway, which doesn’t work
“We try to get a full, complete 3D me to improve my chest. “The mis- properly. That’s why I always tell
chest,” says Etin. “We don’t want take a lot of guys tend to make is to people not to rush the process.
to have any part of the upper or let their ego take over, especially Progress will come slowly but sure-
lower chest lacking development.” when doing bench press. ly.” See if their methods, described
They therefore go only as heavy “Everybody wants to lift heavy below by Etin, work for you.
TRY THEIR CHEST WORKOUT
1
108
DuMbbell Fly
SETS: 4 ¥• rEPS: 8-12
everyoNe waNts a Full

lookINg Chest, but lots of
people seems to forget that to
achieve this it is important to focus
on the upper chest. To hit the upper
portion of the chest we love to do
incline dumbbell flyes. This exer-
cise not only focuses on the upper
chest but also helps to expand
chest width, which enhances the
illusion of having a 3D chest. To
MUSCLE & FitnESS APRiL 2017

feel the full benefit of this exer-
cise, perform the movement slowly
using a full range of motion and
ensure you contract the muscle
as much as possible when bring-
ing the weight back up. Another
advantage of dumbbells is that
they allow both sides of the body
to work equally and independently,
which helps to improve the balance
of your body.
2
Flat
F lat
barbell
beNCh
the beNCh Press is
perhaps the most popular
exercise in the gym. Ev-
erybody likes to do it when
they start to lift weights,
and we were no different.
It is a great exercise for
to bad form and injuries
instead of progress. We
fell into this trap: when
we started lifting weights
we both got shoulder
injuries due to bench-
ing. Now we don’t do flat
Press building muscle mass and

improving strength but this
bench press as much as
we used to and when we
SETS: 4 •¥ rEPS: 8-12 means it’s easy to get car- do we always perform
ried away by ego and put it with control, not allow-
as much weights as possi- ing the bar to bounce
ble on the bar, which leads off the chest.
THE NOSA BROTHERS
110
3
MUSCLE & FitnESS
seateD
Press
SETS: 4
APRiL 2017
¥• rEPS: 10-12
the seateD Press is a
great way to easily isolate the
chest in a safe manner without
needing a spotter. It is a more
comfortable exercise to do than
the bench press that also allows
you to lift heavier weights with
more safety and control, even if
you train alone.
4 Cable
Crossover
SETS: 5
This is another
great isolation
exercise that we
love to do as a
•¥ rEPS: 10-12
chest workout fin-

isher. To derive the
maximum benefits,
you must use good
form and squeeze
as much as you
can during each
single rep.
25 EASY WAYS TO
> Everything you need to help
you easily burn fat will be in
those two places.
BY M&F EDITORS
T DOESN’T MATTER WHAT TYPE

of training or dietary protocol you
follow; none of them call for you to lard
up. What you drink, how you train, and
especially what you eat can all affect
your ability to drop fat. We’ve compiled
25 proven tips that, when combined,
can help you stay lean and mean.
Remember, if you want abs for
summer, you have to start working
toward that goal now.

o Burn MorE FaT
HiT THE slidE
1 Using sliders, or gliders, for body-weight exercises
adds difficulty to the move and creates instability
during each rep. This additional muscle recruitment
allows you to torch more calories.
Bu r n Mor e Fat
4. sloW your roll 7. gET ciTrusy
2
Consuming slow-digesting Grapefruit, oranges, and
carbs, such as brown rice, other citrus fruit are high
oatmeal, and whole-wheat in vitamin C and fibre and
bread, can keep insulin can help prevent strokes
levels low and prevent and promote fat loss. A
liFT HEavy
Excess post-exercise
spikes from halting fat
burning. A Penn State
study from the Scripps
Clinic in San Diego
University study found that reported that subjects
6
oxygen consumption
refers to the in- subjects following a eating half a grapefruit or
creased metabolic low-calorie diet with carbs drinking 240 ml of
rate you enjoy after a coming only from whole grapefruit juice three
workout. Scientists at grains lost significantly times a day, while
more fat than those otherwise eating nor-
rEsT lEss
the Norwegian Univer-
sity of Sport and following a low-calorie diet mally, lost an average of
Physical Education of refined carbs. Researchers nearly two kilos in 12
analyzed multiple from the College weeks, with some test
studies and found that of New Jersey subjects losing more
training with heavier discovered that than 4.5 kilos without
weights for fewer
reps produces a
5. EaT FaT when subjects dieting. The researchers
Not only will certain rested 30 sec- suggest the effect is
greater rise in resting fats—particularly onds between likely due to grapefruit’s
metabolic rate that’ll omega-3s—not lead to fat sets on the bench ability to reduce insulin
last longer compared press, they levels. Try adding half a
gain, but they can
to training with lighter burned greater grapefruit to a few of
weights for more promote fat loss. Aim to
keep your healthy-fat than 50% more your meals, including
reps. Don’t swear off calories than pre-workout.
high-rep training, but intake at about 30% of
when they rested
you should occasion- your total daily calories.
three minutes.
ally lift heavy (three to Healthy fats include fatty To maximize fat
seven reps) to maxi- fish such as salmon, loss, rest less
mize the calories you sardines, and trout, as than a minute 8. cHEW guM
burn when you’re not well as olive oil, peanut between sets. A study done at Glasgow
at the gym. butter, and walnuts. Caledonian University
found that subjects who
chewed gum between
meals ate significantly
less food at the second
BEcoME a drinkEr
meal than those who
3
didn’t chew gum. The
Despite this coming out of the home of researchers concluded
Oktoberfest, German researchers have that chewing gum
shown that drinking about 2 glasses of cold increases satiety and
water (not beer) can temporarily boost therefore reduces food
metabolic rate by roughly 30%. The effect appears to be intake.
mainly due to an increase in norepinephrine.
9. say soy-anara To FaT

t his spr e a d: j. j. mil l er; a l e x t y pe /a l a m y; g e t t y im ag e s
Soy protein is a proven

fat burner. A 2008
review paper from the
University of Alabama
at Birmingham con-
cluded that soy protein
can possibly decrease
previous spread: per bernal
appetite and calorie

intake. The scientists
also found that sub-
jects who drank 20
grams of soy daily for
three months lost a
significant amount of
fat.
apriL 2017 MUSCLE & FitnESS 115

FrEE yoursElF
10 Using free weights, especially
in multijoint moves such as
squats, has been found to
burn more calories than
doing similar exercises on machines.
Scientists said the difference may be
due to the greater number of stabilizer
muscles used when working out with
free weights.
11. sTaggEr iT 12. BE a guac sTar

In one study,
subjects who did
three 10-minute bouts
of running separated
Avocados are full of
monounsaturated fat,
which isn’t generally
stored as body fat. They
13
by 20-minute rest
periods found the
also contain mannoheptu-
lose, a sugar that actually PuM uP
PuMP
THE PProTEin
brian klutch (smoothie); getty images (3)
workout easier than blunts insulin release

when they ran at the and enhances calcium A 2013 study in
same intensity for absorption. As mentioned the American
30 minutes. The earlier, keeping insulin Journal of
intermittent cardio low at most times of the Clinical Nutrition
even burned more fat day is critical for encour- showed that
and has also been aging fat loss, and getting those who ate
sdddsdsdsddssd
shown to burn more adequate calcium can a high-protein

calories post-workout also promote fat loss. breakfast (35g)
than the same amount Try adding a quarter of felt more sati-
of continuous exer- an avocado to salads ated for a longer
cise. and sandwiches. period of time.

Bu r n Mor e Fat
14. usE THE ForcE 17. Moo'rE calciuM 19. slEEP iT oFF
Go past failure when Dairy products are rich One study in the
trying to get lean by in calcium, which can American Journal of
using forced reps, help spur fat loss. This Epidemiology reported
static contractions, may be because calcium that subjects who slept
rest-pause, or dropsets. regulates the hormone five hours or less per
A study on college calcitriol, which causes night were one-third
football players found the body to produce fat more likely to gain
that using a high- and inhibit fat burning. 14-plus kilos over the
intensity weight When calcium levels are 16-year study than those
programme—just one set adequate, calcitriol and who slept seven hours or
per exercise for 6–10 fat production are longer per night. This
reps to failure, plus suppressed while fat may be due to an
forced reps and a static burning is enhanced. imbalance in the hor-
contraction for several Adding lower-fat ver- mones leptin and ghrelin:
seconds—caused sions of cottage cheese While leptin decreases
16
more body-fat loss in and yogurt (Greek, plain, hunger and increases the
10 weeks than a lower- or skyr) to your diet are metabolic rate, ghrelin
intensity programme great ways to boost boosts hunger. A study
consisting of three protein intake and aid by University of Chicago
sets of 6–10 reps per fat loss. researchers found
exercise taken just to
muscle failure. This H2no
Consider using
that men who were
sleep-deprived for
could be due to a two days experienced
greater spike in growth less water when a rise in ghrelin levels
whipping up a
hormone (GH) in the
protein shake to 18. sPicE THings uP and a drop in leptin
high-intensity group: In a Capsaicin, an active levels, along with a
curb hunger
study from Finland, ingredient found in hot concomitant rise in
when dieting.
forced reps boosted GH In a study peppers, is a chemical hunger. A Stanford
three times higher than from Purdue that has been shown to University study
training to failure. University, promote calorie burning showed that subjects
subjects drank and reduce hunger. Its who slept the least had
two shakes that effects are enhanced lower levels of leptin and
were identical when used with caffeine, higher levels of ghrelin
in nutritional and research also shows and body fat compared
15. liFT ligHT content and
reported a
that it boosts fat oxida-
tion during exercise. Try
with those who slept
eight hours. Try to get
While lifting heavy does
greater pro- adding crushed red seven to nine hours of
burn more calories longed reduction pepper, hot peppers, or sleep every night to not
post-workout (see in hunger after hot sauce to your meals. only enhance your recov-
No. 2), performing higher drinking the If you can’t stand the ery but also improve
reps burns more calories thicker shake. heat, try a capsaicin your health and help you
during the workout,
supplement. keep fat away.
College of New Jersey
researchers reported at
a 2007 annual meeting
of the National Strength
and Conditioning Asso-
ciation. Be sure to mix
up your training by using
lighter weight and higher
EaT an aPPlE a day
20
reps (10–20) during some
workouts and heavy Apple polyphenols are
weight and low reps compounds found in
(three to seven) in apples that have been
others. Another way found to boost muscle
to get the best of both strength, endurance, and even fat loss.
worlds is to perform four While they appear to directly increase
sets of most exercises, the activity of genes that decrease fat
doing your first two sets production and storage, the boost in
with heavy weight and endurance and strength can help
low reps and the last further fat loss by allowing you to train
two with light weight harder longer. A typical large apple
and high reps. provides about 200mg of polyphenols.

Bu r n Mor e Fat
21
HiiT iT
A litany of research
confirms that per-
forming high-intensity
cardio, such as
running at 90% of
your max heart rate,
followed by low-
intensity exercise
(walking at a moderate
pace) burns more fat
than continuous,
steady-state cardio,
such as walking for 30
minutes at 60–70% of
your max heart rate.
22. FEEl THE nEEd For sPEEd

Lift weight explosively, say
researchers from
Ball State University. They
believe that because
fast-twitch muscle fibres
are less energy-efficient
than their slow-twitch
counterparts, they burn
more fuel during exercise.
To perform fast reps in
your workouts, choose a
weight equal to 30–60% of
your one-rep max for each
exercise. Perform two
sets with three to eight
fast reps, then follow with
two to three sets of 24. sTay grassy
Turns out that meat and
25
normal-paced reps.
dairy products from
grass-fed cows are
worth the extra bucks.
U.K. scientists found that
23. rock ouT organic milk had about
A study from Italy found
that subjects who
70% more omega-3 fatty
acids than conventional go
GO nuTs
A Loma Linda U.
rock-climbed had an milk, and a study pub-
study found that
average heart rate of lished in the Journal of low-cal
w diets (40%
about 80% of their max, Dairy Science found that of total cals from
which equates to an grass-fed cows produced fat, mainly almonds)
intense cardio session. milk containing 500% improved fat loss
Subjects also burned more conjugated linoleic over 24 weeks
about 12 calories per acid (CLA) than cows that compared with
minute (based on an ate grain. Meat from eating the same
82-kg guy) or just less organically raised cattle cals but more
than 400 calories in 30 also contains higher carbs and less fat.
getty images (2)
minutes. Check out levels of CLA and Walnuts and Brazil

indoor or outdoor omega-3s, both of which nuts are also quality
rock-climbing clubs in can help you burn more picks.
your area. fat and build muscle.

DO NL O A D
WL EDITION OF M&F
DIGITA
THE
Free 30 day trial on all subscriptions

SDDDSDSDSDDSSD
EDGAR ARTIGA

THE
MINUTE
WORKOUTS
> Start shedding winter weight with these three time-oriented
routines that can fit into any schedule.
We understand
ers nd if sometimes you decide to take why we’ve put together these three routines—designed by
a hiatus
hi fro
from eating
ating superclean or training with high in- Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia,
tensity
ns eevery ry day.. You're busy spending time with family and California, and the trainer who helped whip Twilight teen
friends,
e , attending
en g parties, snacking on fresh-baked goods, and wolf Taylor Lautner into howlingly good shape—that can fit
staying
y g upu late.
a But it leads to owning a body that’s softer and into anyone’s busy schedule. The 10- and 20-minute workouts
flabbier.
er. In ffact, according to a 12-month study published in can be done at home, with light dumbbells and resistance
the New
ew England nd Journal of Medicine, winter weight gain is a bands, while the 45-minute workout requires a full gym.
worldwide
wid trend. d. Either way, any of Yuam’s workouts will have you feeling the
If you’re in that weight-gain club, you can erase any acquired pump as you get stronger by performing abbreviated move-
flab by getting back to consistency—both in the kitchen and ments so you’ll get the full affect without taking an exercise
the gym—and easing your way into gruelling workouts. That’s through the full range of motion.
APRIL 2017 MUSCLE & FITNESS 121

10:20:4 5 M I N U T E WOR KOU T S
HOW IT WORKS
Each of the
following routines
10 Minute Workout
runs either 10, 20, or
45 minutes. The
longest workout is
meant to be done in a
gym, but the shorter
workouts can be
performed almost
anywhere with just a
resistance band and
light dumbbells. The
routines are designed
to not only give you a
full-body workout
but also strengthen
weak points—and
pump up your trophy
muscles. Yuam
wrote the programme
as if he were training
you under strict
time constraints.
You’ll notice that
the range of motion
on several exercises
is limited. This keeps
the focus on the
main muscle group,
preventing the
stabilizers or other
“helper” muscles
from taking over. It’s
not as functional as
using a full range of
motion, but it will
lead to the kind of
muscles that will fill
out your T-shirts.
FREQUENCY
Perform the
appropriate workout
(10 min., 20 min.,
45 min.) whenever
time allows.
1. BaND WOODCHOp
Se
Sets:
ets:: 2 Re
Reps:
eps: 12–15
Attach a D-handle to
the low pulley of a cable
HOW TO DO IT machine and hold the
handle with both hands.
Perform the Stand away from the
exercises as straight machine to increase
sdddsdsdsddssd
sets, completing all tension and twist your

torso up diagonally
the given sets for one
from the anchor point.
move before going on
to the next.

2 pUSHUp
Sets: 2 Reps: 10
3.pLYO
plYO
pUSHUpP
PUSHUP
PUSHU
Sets: 2 Reps: 10
Perform a
pushup but
explode up so
that your
hands (and
feet, if possi-
ble) leave
the floor.
4 WalKINg 5 ICE SKaTER 6 plYO lUNgE 7.

pUSHUp Sets: 2 Reps: 8–10 Sets: 2 Reps: 12
Sets: 2 Reps: 10–12 (each Side) (each leg) STATION
STaTION-
TION-
aRY
ARY
RYLUN
LUNGE
lUNgE
Get into a pushup Stand on one leg Get into a lunge
position and walk and, keeping position and then
forward on your your lower back jump as high as Sets: 2 Reps: 12
hands, dragging in its natural you can. Keep (each leg)
your feet behind arch, bend for- your torso Stand with
steve boyle (2); dustin snipes
you. Each “step” ward at the hip upright for the one leg in
is one rep. Let and pick up a entire movement. front of the
your hips swivel cone (or other other then
with each step. light object) in lower your
front of you. body until
your rear
knee nearly
touches the
floor.

20 Minute Workout
1 BaND WOODCHOp
Sets: 2 Reps: 12–15
See the 10-Minute
Workout on page 130
for description.
2. SpRINT
RINT
Reps: 10
Sprint 20 metres, then
walk 10. Repeat for
10 reps.
3. pUSHUpP TO RROW
PUSHUP OW
(each Side)
Hold a dumbbell in
each hand and per-
form a pushup. At the
top, row one dumbbell
to your side. Work the
opposite arm on the
next rep.
dssdssd dssdssd dssdssd dssdssd dssdssd dssdssd dssdssd dssdssd

4 COBRa TO SUpERMaN
Sets: 2 Reps: 5–10 sec.
Bend forward at the hips,
squatting slightly, and
reach your arms out in
front of you with palms
down. Hold for five to 10
seconds, then reach your
arms behind you and turn
your palms up, holding five
to 10 seconds.
5 REvERSE-gRIp ROW
Sets: 2 Reps: 15
hand and the handle of a
resistance band. Stand
on the band. With palms
facing forward, bend over
at the hips and row the
weights to your sides.
6 REvERSE FlYE
Sets: 2 Reps: 20
hand and stand on one leg.
Bend forward at the hips
so your arms hang straight
down. Raise the weights
out to your sides.
7 BaND laTERal RaISE

(each Side)
Stand on a resistance
band and hold one end in
one hand. Raise your arm
90 degrees to your side.
8. DUMBBE
DUMBBEll
UMBBELL
LL CUR
CCURl
URL
Sets: 2 Reps: 20
(each Side)
Hold the innermost side
of the handle. Curl
dumbbell then lower the
weight to 15 cm below
90 degrees (do not lock
out your arm).
9 DUMBBEll
BaND KICKBaCK
Sets: 2 Reps: 20
(each Side)
Hold a dumbbell in one
hand and the end of an
anchored band. Keeping
your elbow close to your
side, extend your arm
edgar artiga (2); dustin snipes
behind you.
10 BaND
ExTERNal ROTaTION
Sets: 3 Reps: 20
Hold the end of a band in
each hand and bend your
elbows 90 degrees. Pull
the band apart.

45 Minute Workout
1 BaND WOODCHOp
Sets: 2 Reps: 15 4. DUMBBE
DUMBBEll
UMBBELL
LL
BBENCH
ENCHPRESS
ENCH pRESS
PRESS
See the 10-Minute Workout
on page 130.
Sets: 1 Reps: 10–12, 12
(dRopSet)
2. CRUNCH
RUNCH Hold a dumbbell in
Sets: 2 Reps: 15 each hand and lie back
Look at your legs in on a flat bench. Press
front of you throughout the weights over your
each rep. chest and lower them
only until your elbows
are bent 90 degrees
OBlIQUE CRUNCH
dustin snipes; mike raabe
3 (so you keep constant

Sets: 2 Reps: 15 tension on your tri-
Hold the handle of a cable ceps). Perform 10–12
overhead. Stagger one reps, then grab a lighter
foot in front of the other. pair of dumbbells and
Crunch torso toward the do another 12 reps
leading foot, keeping your immediately.
weight on your rear leg.

6 CaBlE FlYE 7 ONE-aRM pUllDOWN
5. INC
INClINE
NCLINE DDUMBBE
DUMBBEll
UMBBELL
LL PRESS
pRESS Sets: 2 Reps: 10–12, 12
(dRopSet)
Sets: 2 Reps: 20
(each Side)
Sets: 1 Reps: 10–12, 12 (dRopSet)
Perform the same procedure but on an incline bench. Hold the handles of two Hold the handle of a high
opposing cable pulleys and cable pulley with your arm
allow your arms to extend straight. Pull the handle
back until you feel tension down to the outside of
on your chest. Slowly bring your hip, concentrating on
your hands closer together your back.
until they’re in front of your
chest and then quickly (but 8 TWO-aRM pUllDOWN
with control) let them ex- Sets: 2 Reps: 15
tend back again. Perform a Hold two cable handles
dropset as described in and bend forward at the
the previous two bench- hips. Pull the handles down
press exercises. to hip level.
9. DUMBBEll
DUMBBE
UMBBELL
LL laTERal
LATER
TERAL
AL RaISE
RAISE
RAISE
Sets: 1 Reps: 15, 15 (dropset)
Raise dumbbells out to 90 degrees. Perform 15 reps
and then lighten the load so you can do another 15
immediately.
mich a el da r t er; pav el y t hja ll
Preacher curl
Keep constant
tension on your
biceps by not
fully extending
your arms at
the bottom.
the centur
sdddsdsdsddssd
r y club > How to use 100-rep sets
to fast-track new gains.
By GreG Merritt
T h e C e n T u ry C lu b
Put whatever
dogmatic opinions
about high-rep sets
you have aside for a
minute. While eight
to 12 reps is touted as
the definitive formula
for size and strength,
getting extreme with
your reps can also
reap huge dividends
in the form of gains.
Think performing 100
reps of curls with an
unloaded barbell is
wimpy? Try it and let
us know how you feel
afterward. This
intense method can
help you bring up
lagging body parts, be
used as a finisher, or
even be completed as
an entire programme.
What
it is
A single set
performed quick tip
for 100 reps, using Take advantage of
a rest-pause the lighter load and
technique only focus on perfecting
when necessary. your form. Squeeze
The weight should at the top of every
be drastically rep and take a
lighter than what second to lower the
weight back
you’re used to
down.
lifting, but, trust
us, you’ll be feeling
it halfway through.
130 MUSCLE & FitnESS apriL 2017 pEr bErnaL

lying
tricePs
extension
Keep your elbows
in and pointed
toward the
ceiling.

quick tip
Moving lighter
weight for high reps
is a great way to
speed up recovery,
as it flushes the
muscles with
nutrient-rich
blood.
132 MUSCLE & FitnESS apriL 2017 Edgar artiga

close-griP Why it
bench Press Works
With a shoulder-
width grip, keep
your elbows close performing
to your sides as 100 reps in a
you lower the bar single set targets
to your chest. your slow-twitch
muscle fibres more
effectively than
other techniques.
This method also
flushes more blood
to the muscle than
a standard set and
rep scheme, which
means more
nutrients will be
delivered to the
isolated area. You
won’t gain much
strength on this
programme, nor
should it be
followed for a
prolonged period
of time, but if it’s
used strategically
you can induce
substantial
amounts of
hypertrophy.
When
to use it
You cAn
construct a
whole programme
around this method
or feel free to use it
as a way to finish
off your muscles. If
you’re lacking in a
certain area,
100-rep sets are a
great way to bring
that muscle up to
par as well.

100-reP quick
Q UICK tip
TIP
basics Each time that you
have to rest, switch
your grip on the
select barbell curl.
1 three to Alternate between a
wide, narrow, and
four normal grip.
exercises per body
part. Perform just
one set of 100 reps
per exercise.
Warmup sets
are unnecessary,
but a dynamic
warmup before any
training session is
always advised.
use A
2 weight
that is
approximately
one-third of your
10-rep max. So
if you normally max
out at 100 for 10,
use 35.
ideAllY,
3 You want
to reach
failure between
60 and 70 reps.
Then pause and
continue. Pause as
many times as
necessary to get to
100 full reps.
rest-
4 pAuse
for As
many seconds as
you have reps
remaining: If you get
to 64 reps, rest for
36 seconds; if you
then get to 89, rest
for 11 more.
134 MUSCLE & FitnESS apriL 2017 pEr bErnaL

barbell curl
Don’t let your
elbows track
too far forward
when curling
the weight up
toward your chin.

quick tip
Bilateral exercises
are ideal for 100-rep
sets, but if you’re
performing
unilateral moves,
count per side so you
achieve the full 100
reps per muscle.
136 MUSCLE & FitnESS apriL 2017 Edgar artiga

TRICEPS
PUSHDOWN
Rotate your
elbows outward
at the bottom of
the movement to
increase the
stretch in your
triceps.
SEATED
DUMBBELL 100-REP TIP SHEET
CURL
EITHER SET DOWN CHOOSE
Twist your little
finger toward your 1 COUNT OUT 2 or rerack 3 BILATERAL
biceps at the top the seconds of the weight exercises
of the curl to get rest periods, use the during lengthy pauses. so you don’t need
the full contraction. second hand of a clock When you can get to do 100 reps
or watch, or have a more than 70 reps for each side
partner time them with without pausing, move separately.
a smartphone. up to a heavier weight.
LIONEL DELUY APRIL 2017 MUSCLE & FITNESS 137

5 HEARTY,
WILD-FISH
RECIPES
Savour these light, satisfying seafood meals that
will build muscle and power you forward.
BY CAT PERRY | RECIPES BY NICK MASSIE
PHOTOGRAPHS BY MOYA MCALLISTER | FOOD STYLING BY MATT OLLEY

THIS FISH-
RECIPE special
is all about the
melt-in-your-
mouth seafood
you’ll find in
supermarkets
and fish shops
this time of
year—a mix of
dishes that will
deliver loads of
muscle-building
protein. Plus,
they cook up
quickly for
dinner in
minutes.
Ice Age
Meals founder
and CrossFit
chef Nick
Massie, aka SEAFOOD
CIOPPINO
Paleo Nick S E RV E S : 4
(paleonick.com) I N G R E D IE N TS :
developed these 1 tbsp olive oil
100 g leeks, julienned and
five mouth- rinsed well
watering meals 35 g garlic, minced
800 g diced tomatoes
that will keep 2 litres clam stock,
the kilos off. chicken stock, or DI R ECT I ON S:
water 1. Heat oil in a 12-litre
Can’t find a 175 g scallops (10/20 stockpot over medium-
certain fish? size) high heat.
175 g cod, 2. Add leeks and garlic
Just ask your cut into 2.5-cm cubes and stir until garlic
fishmonger or 175 g rock salmon or begins to toast.
huss, 3. Add tomatoes and
supermarket cut into 2.5-cm cubes stock and stir to
department 175 g salmon, incorporate leeks 5. Season with salt,
cut into 2.5-cm cubes and garlic. pepper, and thyme.
manager for 3 King crab legs 4. Bring to a simmer, 6. Share with friends and
a suitable 1 tsp sea salt then add all seafood serve with lemon.
½ tsp black pepper and stir gently N UT R I T I ON FACTS
substitute, 10 small sprigs thyme until cooked through,
PER SERVI N G:
95 Calories, 68g Protein,
and dive in. 1 lemon, quartered about 5 minutes. 16g Carbs, 9.5g Fat
D I R EC TIO N S : flesh side down. Cook (On the Right)
1. Toss broccoli, oil, salt, for 90 seconds, then
and a pinch of pepper
PESTO-
rotate to create
in a bowl and transfer
ROASTED
diamond grill marks
to a sheet pan. and cook for 90
ROCK
2. Roast at 190°C/Gas seconds more; flip. SALMON OVER
Mark 5 for 20–30 6. Cook with skin side CAULIFLOWER
minutes or down for 2–3 minutes STEAKS
until caramelized. or until salmon reaches SERVES: 2
GRILLED 3. Heat a grill pan or an internal
SALMON barbecue grill over temperature of 49°C.
I N GR EDI EN TS:
with 4 large cauliflower steaks,
medium-high heat. 7. Slice roasted sweet
ROASTED cut from the centre of
4. Season flesh side of potatoes diagonally.
the head with the stem
BROCCOLI salmon with a pinch of Place slices on a plate,
attached
and SWEET salt and brush quickly top with grilled
1 tsp olive oil
POTATOES with oil. salmon, and serve
½ tbsp peri peri rub
SE RVE S : 2 5. Place salmon on grill, with broccoli.
50 g fresh basil
N UT R I T I ON FACTS 4 tbsp water
ING RE DI E NTS : PER S ERVI N G:
450 g broccoli, cut into 267 Calories, 34g Protein, Juice of 1 lemon
46g Carbs, 24g Fat 2 garlic cloves
florets
1 tsp olive oil 2 tbsp almond flour
½ tsp sea salt, plus more sea salt, to taste
to taste 1 lemon, quartered
Pinch of black pepper 370 g rock salmon
340 g salmon
340 g sweet potatoes,
sliced and roasted
DIRECTIONS:
1. Brush cauliflower
steaks with oil and
season with peri peri
rub.
2. Place on a sheet pan
and roast at 190°C/Gas
Mark 5 until
caramelized on both
sides, turning halfway,
about 35 minutes total.
3. To prepare pesto, blitz
basil, water, lemon
juice, garlic, and
almond flour in a
blender. Season with
salt to your liking.
4. Coat salmon fillets with
pesto on all sides. Place
on a sheet pan and
roast until they reach
an internal temperature
of 49°C.
5. Place cauliflower steaks
on a plate and top with
salmon. Finish each
serving with a squeeze
of lemon juice.
N UT R I T I ON FAC TS
PER SERVI N G:
190 Calories, 45g Protein,
30g Carbs, 9g Fat

WITH ITS SUPERLOW
GLYCEMIC INDEX,
CAULIFLOWER IS
A GREAT CARB TO
LOAD UP ON. IT ALSO
CONTAINS 77% DAILY
VALUE OF VITAMIN C,
Paleo chef and 20% VITAMIN K, AND
Ice Age Meals founder 14% FOLATE IN 100
Nick Massie GRAMS.
SCALLOPS HAVE A RICH,
FLAVOURFUL TASTE AND
ARE LOW IN SATURATED
FAT, WITH 6 GRAMS OF
PROTEIN PER 30 GRAMS.

(On the Left)
PAN-SEARED
SCALLOPS
with
CORIANDER-
BUTTERNUT
HAYSTACKS
and AGED
BALSAMIC
VINEGAR
SE RVE S : 1
ING RE DI E NTS :
1 tbsp olive oil
200 g sea scallops
(10/20 size)
sea salt, to taste
255 g butternut squash,
roasted until soft
4 sprigs fresh coriander,
rinsed and chopped
1 tsp aged balsamic
vinegar
DIRECTIONS:
1. Heat oil in a cast-iron POACHED
skillet over medium- COD OVER
high heat until oil
shimmers.
SPAGHETTI
2. Dry scallops with a
SQUASH
Q To prepare fish: 2. Once garlic begins to
paper towel, season POMODORO 1. Heat water, bay leaves, toast, add tomato
S E RV E S : 2
with salt, and place in lemon juice, and salt in passata and water and
oil, seasoned side down. I N G R E D IE N TS : a saucepan to 79°C. stir to incorporate.
3. Sear 60 seconds, 960 ml water 2. Place fish in poaching 3. Bring to a simmer and
seasoning the top side 2 dried bay leaves liquid and cook until it cook for 10 minutes,
with a pinch of salt, Juice of 1 lemon reaches an internal adjusting thickness
then turn and cook for 1 tbsp sea salt temperature of 49°C. with more water if
60 seconds more. 450 g cod 3. Remove from liquid necessary.
4. In a small bowl, mash 2 tbsp olive oil and place on a chef’s 4. Fold basil into tomato
butternut squash with 3 garlic cloves, minced towel or paper towel sauce. Season with salt
a whisk and fold 425 g tomato passata to absorb excess and pepper to your
coriander into squash. 4 tbsp water liquid. liking.
5. Create several squash 20 g thinly sliced fresh 5. Plate cod with
“haystacks,” top with basil, plus 2 basil tips To prepare spaghetti squash and
scallops and drizzle for garnish pomodoro sauce: tomato sauce and
with balsamic vinegar. sea salt, to taste 1. While fish is cooking, garnish with a basil tip.
NU T RI T I O N FAC TS Black pepper, to taste heat oil and garlic in a N UT R I T I ON FACTS
P E R S E RVI NG : PER SERVI N G:
450 Calories, 42g Protein, 225 g spaghetti squash, 4-litre saucepan over 192 Calories, 40g Protein,
30g Carbs, 18g Fat roasted and scraped medium heat. 24.5g Carbs, 24g Fat
THE LAST word
For
more
if you’d like to learn
more about Midnight
Mission (and even
volunteer), go to
midnight
mission.org
Uplifted
Upon leaving, Delfina Ure, who had
invited me to Midnight Mission, said
that she had made a similar commit-
ment to Val and that she herself would
be leading music and meditation
classes in the gymnasium. She’s also
Supporting others is easy, especially recruiting the help of other health and
when you’re used to lifting heavy loads. fitness professionals.
Fitness has the power to strengthen,
I recently had the chance to Muscle & Fitness. uplift, and unite us all. I’m grateful for
tour The Midnight Mission, a century- Of course, the stop on the tour the chance to share my passion for it
old organization on Los Angeles’ Skid where I lingered longest was Midnight with others, and I encourage you to do
Row that supports the city’s vast Mission’s gym. It’s small, and most the same. Maybe that means teaching
homeless population. My tour guide, of the equipment is outdated, but nursing-home residents simple mobility
David Noriega, explained how many Coach Val (former NPC bodybuilding moves or speaking about healthy
of the men and women who come competitor Valerie Mayers) runs a tight eating at an elementary school.
through the centre aren’t there just for ship. She broke from refereeing a Whatever you choose, know that
relief from the dangers of street life, volleyball match to show me around your knowledge of fitness has the
but for a chance to become self- her gym, which reminded me of a power to positively impact many more
reliant again. To this end, Midnight miniature version of the one where I lives than just your own.
Mission offers services ranging from cut my bodybuilding teeth. The guys
counselling to a 12-step programme were hitting the weights with vigour,
to computer training and even job and Val was clearly proud of their
placement. It was inspiring to see efforts and the programme she helped
so many people who, despite their create. I promised her that I would call
Sincerely,
misfortunes, are dedicated to upon the fitness industry to help
bettering themselves. That’s a update the place and make it the best Shawn Perine
Editor in Chief
value that sits at the very core of damn 37-square-metre gym in L.A. @shawnperine
144 MUSCLE & FitnESS apriL 2017 pEr BErnaL

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Rear-delt Flye, Dumbbell Row Deadlift* 4 5/4/3/10

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22 MUSCLE & FITNESS APRIL 2017

SET 1 SET 2 SET 3 SET 4

PERCENTAGES FOR WEEK 2 (4 REPS)

SET 1 SET 2 SET 3 SET 4

PERCENTAGES FOR WEEK 3 (3 REPS)

SET 1 SET 2 SET 3 SET 4

PERCENTAGES FOR WEEK 4 (10 REPS)

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24 MUSCLE & FITNESS APRIL 2017

28 MUSCLE & FitnESS apriL 2017

Using an overhand grip, place your

I go heavy on presses but don’t

32 MUSCLE & FitnESS apriL 2017

Put a bench in front

I’m always playing around with angles...

3 smith machine supinated

The supination (underhand grip) targets your front delts more

36 MUSCLE & FitnESS apriL 2017

Use this compound

Mike He wit t/Ge t t y iMaGes

40 MUSCLE & FITNESS APRIL 2017

42 MUSCLE & FITNESS APRIL 2017

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44 MUSCLE & FitnESS APRiL 2017

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