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MIAMI PRO CHAMPION
CoVER Inside
SToRY
10 Rise of the Guardian july/august 2017
Former WWE Superstar
Dave Bautista, star of VOLUME 78 | NO. 8
Guardians of the Galaxy
Vol. 2, opens up about steal-
ing cars, building confidence In EVERY ISSUE
in the gym, and gunning for 5 online
acting street cred. 144 the last word

on ThE CoVER
dave Bautista ///
Photograph by
FEATURES SECTIonS
24 Strongman! 30 ExPERT
Per Bernal Eddie “the Beast” Hall Elton Mota on
took on Hafpor “Thor” combining men’s
Bjornsson to find the physique contests
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46 EDGE
A smart look at which Pro-wrestler Olympian
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plain good for you. like an MMA fighter;
104
104 Pumping Iron 6-minute muscle.
Turns 40 62
62 TRAIn
This bodybuilding cult Use sliders to build a
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NEWS FITNESS
MOVE IT
According to a
study, men with
low levels of
physical activity
TRAIN were 52% more
FEEL
likely to develop
heart failure.
THE
FLOW
n In a new study
from the Univer-
sity of British
Columbia, three
groups of
subjects—non-
subjects— non-
exercisers,
regular exercis-
ers, and people
with diabetes—
were put
through
20-minute
20- minute
sessions of both
interval resis-
tance training
and interval
cardio training.
The finding: The
interval weight
training im-
proved blood
vessel function
more than the
interval cardio.

CARDIO
TAKE THE STAIRS
n Scientists at McMaster University in
Canada had subjects perform two dif-
ferent 10-minute workouts three times
LOWER RISK
SIMON-MCDERMOTT JOHNSON; GETTY IMAGES (3)

OF DEATH
per week. The first phase had subjects
go all out on a StairMaster for three
sessions of 20 seconds each. The sec-
n A WORKOUT PER DAYÉ
ond experiment had them run one or
Scientists at the University of Sydney in
two flights of stairs in the same man-
Australia analyzed a mass of data on more
ner, but for three 60-second periods.
than 60,000 people and discovered that
Both protocols increased peak oxygen
active adults—those who logged 150
uptake, by 12% in the first phase, and
minutes of moderate exercise or
by 7% in the second, indicating that
75 minutes of vigorous exercise each
just 30 minutes of stairclimbing can
week—had about a 30% lower risk of death
improve cardiovascular health.
from all causes than adults who never got
off their lazy asses.

6 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 for the latest on all
things training and workouts, visit
muscleandfitness.com/training

FOCUS
stop phoning it in
n Researchers at Hiram College in Ohio analyzed 45 college students as they worked out
while texting, talking, or listening to tunes. A separate control group did calisthenics and/
or cardio without phones. Unsurprisingly, swiping right midworkout makes it harder to
focus on your pushups and burpees. Texting also reduces “postural stability”—the egg-
head term for how well you can stay balanced—by 45%, the researchers found, and talk-
ing on the phone midexercise hurts balance by 19%.

BelOng
BELO
ONG

Join a gym
n Exercise researchers at
Iowa State University used
data on more than 400 sub-
jects to compare those who
belonged to a gym with those
who didn’t. The results found
that 75% of the gym-
membership holders met the
U.S. recommended physical
activity guidelines, while only
18% of nonmembers met that
standard. Gym-joiners also
had a smaller waist, and a
lower resting heart rate (by
five beats per minute).

20
minutes of exercise
n Researchers at UC San Diego School of
Medicine found that just one 20-minute bout of
exercise—in this case, running at a moderate
pace on the treadmill—was all that was needed
to boost your immune system by 5%.
NEWS FITNESS Switch
It Up
Subjects who
did a diverse
workout routine,
as opposed to just
TRAIN lifting, saw great
results.

VARIETY
IS KEY
n Researchers from
Skidmore College
created a diet and
exercise plan dubbed
PRISE—Protein-pacing,
Resistance exercise,
Interval sprints,
Stretching, and
Endurance exercise.
For 12 weeks, subjects
consumed modest
amounts of protein
throughout the day
(hence, “protein-
pacing”), and per-
formed a diverse
workout routine
consisting of weight
training, interval
sprints, and yoga
four days per week.
At the end of the
programme, all
subjects had healthier
blood vessels, more
upper-body strength
and endurance, and
better core strength.

DE-STRESS

SUGAR HIGH
IMPROVE YOUR
ENDURANCE
7-9
HOURS SLEEP
C L O C K W I S E F R O M T O P L E F T: G E T T Y I M A G E S ; A L A M Y; G E T T Y I M A G E S ( 2 ) ; A L A M Y

n PREVENT
n The University of Georgia had
QThe
Researchers from the RUN
16 endurance athletes between the
ages of 18 and 45 complete a 12.7-km
University of Central
Florida tracked the sleep
RUN RIGHT
race, with each swishing and spitting
patterns and physical n Scientists had 110
out a drink eight times—they either got
activity levels of 118 middle-age runners run
plain water, a water-based solution made
people with full-time jobs on a treadmill to monitor
with table sugar, or one with artificial
and found that those the way the foot hitting
sweeteners. Turns out, swishing sugar
who logged around the ground—striking the
water around can improve endurance by
11,000 steps a day and heel midfoot or forefoot
5% during competition.
slept seven to nine hours first—affects impact
were less likely to be rates in the body. No
cantankerous a-holes correlation between
when they got home rearfoot strikers and
from work. impact rates was found.

8 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

10 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
RISE OF THE
GUARDIAN
> Dave Bautista, one of the stars of Guardians of the
Galaxy Vol. 2, opens up about stealing cars, building
self-confidence in the gym, chasing wrestling
dreams, and gunning for actor street cred.
B Y S H AW N D O N N E L LY /// P H O T O G R A P H S B Y P E R B E R N A L
DAV E BAU T I STA

THe Ballad of always felt at home in the weight went to school when I felt like going
BauTisTa, ParT i: room. Like he belonged. to school, and most of the time I
“I was a gym rat,” says Bautista. didn’t,” says Bautista, who ended up

awkwaRdness “I was a really shy, skinny, gangly,

H e wa s g a n g ly. No, really,
the guy you see on these pages—the
man who now plays the hulking,
lovable character Drax in Guardians
of the Galaxy Vol. 2—was a gangly
teen. Tall and skinny. Lanky. Shy.
Supershy.
Awkward. Painfully awkward.
Didn’t feel like he fit in. Almost ever.
But the one place he wasn’t
awkward, the one place where he
always fit in, was the gym. It was his
safe haven, his sanctuary, his nest.
Growing up in the Washington D.C.
area in the 1980s, Dave Bautista
unhealthy kid. Working out helped
me build confidence. I really wanted
to look more muscular and not
so lanky.”
At 15, the half-Filipino, half-Greek
kid started messing around with
his dad’s plastic weight set, doing
bench presses and curls. Two years
later, after his dad kicked him out
of the house to make room for a
baby he was having with his second
wife, Bautista would cut class to lift
weights. Well, sometimes he would
cut class to steal cars, taking them
for joyrides and selling off their
wheels and radios, but usually he
would cut class to lift weights. “I
renting a room at a friend’s place for
his final two years of high school.
“By 17, I didn’t have to answer to
anybody. I was on my own.”
Instead of studying calculus and
social studies, he was spending most
of his time at the big bodybuilding
gym in the area, Olympus Gym in
Falls Church, Virginia. A friend got
him a job there, so when he wasn’t
lifting, he was working. “I just fell in
love with it,” says Bautista. “I practi-
cally lived there. It was a second
home.”
Then he moved out to San Fran-
cisco for a while to reconnect with
his mom and got a job as a personal
trainer. But he didn’t exactly love

ExpErt liftEr
now 48,
Bautista has
been throwing
around weight in
the gym since he
was 17.

12 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

 DAV E BAU T I STA

showing others the correct way to

squat. His clients frustrated him. “I
couldn’t really relate to people who
didn’t put in the same effort that
I did,” says Bautista. “Sometimes
I tried to force them to. It kind of
turned people off.”
So what is a big, muscle-bound
guy without a college education
who doesn’t enjoy personal train-
ing supposed to do? Be a bouncer,
obviously. He got his first gig
bouncing at 17. He started in a few

I needed to find a
real job or some
other way to make
money. It was like,
‘What am I
qualified for?’

bars in Georgetown. In his early

20s, he bounced at this huge dance
club in D.C. called Lulu’s. Then he
progressed to VIP rooms at parties
around town. He had the image that
club promoters coveted—the huge,
intimidating guy. Back then, he was
even bigger than he is now. Much
bigger. “Like 160, 163,” he says. “I
was huge.”
Occasionally he would get ar-
rested. “When I was bouncing, I had
a few assault charges,” he admits.
“I was always in a lose-lose situa-
tion. Whether I was in the right or
not, the cops would show up and
I looked like I did, and I was in a
fight, and somebody was bleeding
and I wasn’t. I usually went to jail.”
But it was a life. “I loved bounc-
ing,” says Bautista. “You get spoiled
by it. It’s easy work. You’re kind of
hanging out most of the time. You
have your days free to do whatever
you want. You train, eat, sleep, and
go to work. You get off work, you go
back to the gym, you go home and
sleep all day. And 10 years later, you
got nothing to show for it.”
Did he save any money? Ha! He
laughs at the question. “I worked to
make it through the week,” he says.
“I wasn’t concerned about putting a
stash away. I was Forrest Gump–ing
my way through life. My whole life
was kind of accidental.”
The lowest point was one
Christmas. By then he had children,
and he had no money to buy them
presents. He was forced to ask for
an advance from a club promoter.
“That was when I decided that I
needed to do something,” says
Bautista, who was closing in on
30 at the time. “I needed to find a
real job or some other way to make
money. It was like, ‘What am I
qualified for?’ ”

S H O T O N LO C AT I O N AT P O W E R H O U S E G Y M , TA M PA , F L
DAV E BAU T I STA
THe Ballad of
BauTisTa, ParT ii:
PRo wRestlinG
H e c a l l s T H e decision to try
his hand at professional wrestling
a “process of elimination.” “Wres-
tling was really smoking hot at that
time,” says Bautista. “It seemed
like all the guys on TV were huge. I
thought I could fit that mould.”
Soon he found himself in Minne-
apolis, trying out for the WCW. And
failing miserably. The guy holding
the tryouts ran him into the ground.
At the time, Bautista was 193 cm,
148 kg, and superripped. This guy
was maybe 178 cm, 95 kg. “I think
he took offence that I was huge
and jacked, and he was not,” recalls
Bautista. “I think he thought, ‘This
is another big guy who can’t wres-
tle, and he’s going to come in here
and take another spot just because
he looks like that, and I’m not going
to let it happen.’ ”
The guy’s efforts worked—
momentarily. “I was going to go
back and try again after I got into
better cardio shape,” says Bautista.
14 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
“But then I started exploring
other avenues.” He reached out to
WWE (known then as the World
Wrestling Federation), and they
suggested he go to a wrestling
camp, which is how Bautista wound
up in Allentown, Pennsylvania,
for a year, using borrowed money
to enroll at the Wild Samoan Pro
Wrestling Training Centre.
He suffered a few injuries, but
over the next 12 months he learned
the craft—everything from body
slams and suplexes to developing
a persona. Once the 193-cm, 136-kg
Bautista obtained all the tools to
perform, WWE took notice and
offered him a low-paying develop-
mental contract. Now he was get-
thE wrEstlEr Bautista, a wwE star,
had one MMa pro fight. he won.
ting paid to learn how to wrestle—
not that he felt like he was on his
way to greatness or anything.
“I thought it could be over any
day,” says Bautista. “Because there
were a lot of guys who were on the
payroll one day and they were off
the next. But I’m really big at seiz-
ing opportunities. If you give me an
opportunity, I’ll be all over it.”
Bautista grabbed his chance with
the WWE and never let go. He
made his professional wrestling
debut in 2000 under the ring name
Leviathan. A couple of years later,
he made his televised WWE debut
on an episode of SmackDown as a
villain named Deacon Batista. The
“Deacon” nickname didn’t last, and
he soon began to operate simply
as Batista. Within a few years, he
became one of the biggest stars of
WWE, winning the WWE World
Heavyweight Championship four
times and the WWE Championship
twice. But still he didn’t feel like
he’d “made it.”
“I was multi world champion and
I still went through times where I
thought, ‘Man, I’m going to lose
my job, they’re gonna fire me, I
know they’re gonna fire me,’ ” says
Bautista. “I went through that my
whole career.”
Was it paranoia? Bautista says it
was more like taking nothing for
granted. “My feeling is, just never
be comfortable,” he says. “Never get
too comfortable.”
So is that still the case? “Oh,
for sure,” he says. “Even with
acting. It’s a constant argument
that I have with my agent. I
don’t like coming off a job and not
knowing when my next job is. I
want to know what I’m doing next.
Because I got into this really late.
J. Shearer/getty imageS
And where I fit in this business is
even smaller than where I fit in
wrestling. There’s just not much
room for aging actors that look
like gorillas.”
 W
MA MUSCL CYCLON

25g
5g

*Creatine increases physical performance in successive bursts of short-term, high intensity exercise. A minimum of 3g of creatine should be consumed daily for a beneficial effect.
†When you join the Home of Gains. Maximuscle is a division of GSK Consumer Healthcare.Trade marks are owned by or licensed to the GSK group of companies. CHGBI/CHMAXI/0088/16
DAV E BAU T I STA
THe Ballad of
BauTisTa, ParT iii:
hollywood
T r a d i T i o n a l ly, T H e r e
might not have been much space in
Hollywood for 40-something thespi-
ans built like oak trees, but Bautista
is making room, one successful role
at a time. In 2014 he starred in
Guardians of the Galaxy, a funny,
irreverent, thrilling film that takes
place in the Marvel Cinematic Uni-
verse (MCU) about a group of inter-
galactic criminals who must save the
universe. It was a rare comic-book
movie that made you laugh, cheer,
and possibly even tear up a little.
Bautista played Drax, a guy who
takes everything he hears literally,
and who also witnessed the brutal
murder of his wife and daughter.
16 M U S C L E & F i t n E S S j U Ly/a U g U S t 2 0 1 7
In seeking revenge for their deaths,
he delivered some of the movie’s
funniest lines—but he also showed
he was capable of being vulnerable
and generating empathy. The movie
was a surprise box-office smash,
raking in $773 million worldwide,
the third-highest grossing film of
the year. And Bautista’s Drax was a
major reason why. It was his chance
to show he could be more than, as
he puts it, “Tough Guy No. 1”—and
he crushed it.
“Guardians made my career, and
it changed my life,” says Bautista.
“It opened so many doors for me in
Hollywood, it’s ridiculous.”
One of those doors led to him star-
ring as Hinx, a villain in the 2015
James Bond movie, Spectre. Overall,
Bautista had an incredible experi-
ence. (“I still get the giggles that I’m
actually in a Bond film,” he says.)
But there was one aspect that frus-
GAlACtiC fOrCE Bautista reprises
his role as Drax in Guardians Vol. 2,
alongside Baby groot (right).
trated him. When—spoiler alert—he
is launched off a train at the end of
a long fight scene with Daniel Craig,
his character, who had been silent
the entire film, delivers one line:
“Shit.” The line was actually taken
from a dubbing session that Bautista
did after the original shoot—in
which he had sounded, according to
the filmmakers, “too American.”
Bautista was less than thrilled with
the scene’s finished product, espe-
cially considering a line that Daniel
Craig says after Hinx’s demise—
“God, I thought that guy would nev-
er shut up”—was removed. “I wasn’t
crazy about the voice-over, and I
was really upset that they cut out the
punch line to that whole thing,” says
Bautista. “I wish they would’ve just
left me silent. The character was like
an homage to a throwback James
Bond henchman.”
On the bright side, Bautista has far
more lines in the upcoming Blade
Runner reboot, Blade Runner 2049.
It was a role Bautista had to fight
hard for, because the director, Denis
Villeneuve, initially thought he
©marvel StudioS 2017
was wrong for the part. While in
Atlanta for Guardians Vol. 2,
Bautista screen-tested for the
project and convinced Villeneuve
he was the right man after all.
WIN TH LTIMA
IBIZA HOLIDAY

Y IN IBIZA
Y.
VISIT

*T&Cs apply. Maximuscle is a division of GSK Consumer Healthcare.Trade marks are owned by or licensed to the GSK group of companies.
CHGBI/CHMAXI/0094/17
DAV E BAU T I STA
He’ll also have a bigger part in the
second installment of Guardians.
“It’s a straight comedy role for
me,” says Bautista, adding that audi-
ences shouldn’t expect a repeat of
the first movie. “There’s really a dif-
ferent vibe to this film. People will
get to know the characters a little
more. I hope people love it. I’m sure
they will. It’s testing off the charts.”
But he’s not done with Drax, who
will be a large part of the superhero
battle royal that is 2018’s Aveng-
ers: Infinity War (and who knows
how many more sequels by the time
the MCU’s Phase 4 films debut in
2020). And, to his delight, Bautista
will be sneaking in the occasional
independent film, like the upcoming
Hotel Artemis opposite Jodie Foster.
“I’m really fortunate now because
I have big franchise stuff I can
fall back on,” Bautista says. “But at
My feeling is, never
be comfortable.
Never get too
comfortable.
18 M U S C L E & F I T N E S S J U LY/A U G U S T 2 0 1 7
the same time, I’m still after
the juicy acting roles.”
All in all, things do not suck for
Dave Bautista these days. In ad-
dition to the acting work, he has
an endorsement deal with Muscle
Monster energy drinks. Most of
Muscle Monster’s athletes are
MMA stars like Conor McGregor,
Ronda Rousey, Rampage Jackson,
and Tyron Woodley, but the
company made a special place for
Bautista in its lineup just because it
likes him so much. “He’s a pivotal
piece of the Muscle Monster pro-
gramme,” says Hans Molenkamp, an
athlete rep at Monster. “He’s a big
part of the Monster family
family.””
He’s doing well in love, too. In 2015
Bautista married Sarah Jade (pic-
tured below), who was Miss Pole
Dance America in 2016. Yes, that’s
right, his wife is the best pole dancer
in America. Jade recently retired
from competition and is putting the
finishing touches on her own pole
dancing studio in Tampa, Florida.
And speaking of construction,
Bautista thinks it’s time he breaks
down and builds his own home
gym. As much as he likes the energy
of the big public gym—his sanctuary
for some 30 years now—it’s getting
harder for him to get in his work-
outs. “It’s not like fans are asking
me for pictures and autographs
autographs,””
he says. “It’s just because I’m gone
for months, so when people see me,
they want to catch up. And when
I’m at the gym, I want to work out.
I’m on a mission.”
CUTE COUPLE
In 2015, Bautista
married Sarah Jade
(right), a world-
renowned pole
dancer and owner of
Tampa’s Buttercup
Pole Dance.
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 DAV E BAU T I STA

THe Ballad of
BauTisTa, ParT iv:

the futuRe
s i n c e 2 0 0 3 , B a u T i s Ta has
been collecting vintage lunch boxes.
He currently owns more than 250—
and about 80 that he really loves.
He even gifted lunch boxes to some
of the cast when they wrapped
Guardians 2. (Chris Pratt received
a Knight Rider lunch box; Zoe Sal-
dana, a Charlie’s Angels lunch box.)
So when Bautista is asked if there’s
anything in this world that he
doesn’t yet have that he wants, he
does not hesitate. “A 1970s Under-
dog lunch box.”
It’s a funny answer. But in truth,
there are other, less jokey things Built Like Bautista
he wants. Doing stage acting—par-
ticularly Shakespeare—is still on his f o r t h e p a s t y e a r , Dave Bautista day, I am all protein and fats. And then at
bucket list. One last run with the has been doing more weightlifting. It has night, I’ll usually have one very low-carb
a lot to do with his role in Guardians 2. meal. But I change things up depending
WWE is still a possibility, though
“With Drax always being shirtless, on what I’m preparing for.Ófor.”
nothing is planned. He loves spend- there’s no room to hide any fat,” says Unlike most guys, he says he hasn’t
ing time at home with his wife and Bautista. “I really focused on being in found it more difficult to stay lean as he
his three big dogs, so he’d like to do better shape and more muscular.” gets older. “I think it’s because I’m in this
more of that. He loves being able to When he’s not filming, Bautista likes for the long run,” he says. “I don’t let up.”
lift weights three days on and one to train three days on, one day off. “I still His advice for others? First, make sure
day off when his schedule allows. do a lot of cross training, a lot of boxing your diet is on point. “You can’t leave a
and grappling,” he says. “But I did gear a gym and go eat like shit,” he says. “You
And he wants to keep searching
lot of my training toward weights this just can’t do it. So diet is always going to
for those projects that will let him past year.Ó
year.” be a huge factor.”
express himself—and perhaps He also loves to bike, but it’s been Second, be consistent. “Some people
convey some of those emotions that tough recently due to his schedule—and get all fired up and they want to get
were swirling around in him as an his size. “I’ve kept my weight up, right bigger arms, and they go in and work
awkward youth. around 125 kilos,” he says. “Long- themselves out till they’re so sore they
“Now I’m after that acting street distance cycling, when you’re that heavy, can barely move. And then they get
it gets uncomfortable.Ó
uncomfortable.” burned out and they don’t go for two
cred,” says Bautista. “I want to be
Foodwise, Bautista eats a lot of months. And it just doesn’t work like that.
respected by my peers and have poultry, fish, and eggs. And recently he It’s got to be a lifestyle thing. Whatever
them know that I’m an actor.” ate more red meat to pack on a little you choose to do to be active—whether
Could this former gangly kid from muscle for the M&F photo shoot. “I play it’s cycling or weight training or MMA—it
D.C. one day win an Oscar? We with my diet a lot,” he says. “During the has got to be part of your daily life.Ó
life.”
wouldn’t put it past the big fella.

20 M U S C L E & F i t n E S S j U Ly/a U g U S t 2 0 1 7
DAV E BAU T I STA

Be consistent.
Whatever you
choose to do to
be active, it has
got to be part of
your daily life.

22 MUSCLE & FITNESS

DAVE BAUTISTA’S
CHEST WORKOUT
EXERCISE SETS REPS REST

Cable 1-5 5-8 30 sec.

Crossover *
Dip 5 8-10 90 sec.
Incline DB Bench 5 10-12 90 sec.
Press **
Hammer Strength 4 10-12 -
Chest Press
SUPERSET WITH
Pushup (with 4 To 45 sec.
intention) *** failure

*“These are done extremely light and not taken to

failure,” says Joe Bennett, Bautista’s trainer and a
hypertrophy coach at MI40 Gym in Tampa, Florida.
“These are a warmup. We just go until Dave feels
mentally and physically ready to work—sometimes
one set, sometimes five. Also, there is a four-second
pause and squeeze at the top of each rep during the
peak contraction.”
**“Dips and dumbbell presses are done with a two-
second complete pause at the bottom,” says Bennett.
“This is the point of the range of motion [ROM] where
both exercises are most taxing. So we spend some
extra time there. The pause also eliminates bounce
on direction changes. We would typically use a little
more weight on these two exercises, as long as
tempo and form are still on point.”
***“Both of these are done with a slow tempo, as
the exercises have pretty consistent tension through
the entire ROM,” says Bennett. “Each rep should take
four to five seconds to complete. The ‘intention’
pushups have the added challenge of trying to drive
your hands together—without actually moving them—
the whole time you push up. This drastically
increases tension throughout the exercise.”

B E N N E T T A D D S : “Because Dave and

I have only been working together for a
relatively short period of time, and because
of Dave’s specific injury history, we are in an
overhaul phase to the way he trains, com-
pletely rebuilding his form and execution
for every body part. We make his workouts
extremely challenging by manipulating the
time component, or tempo, of the exercises.
This helps with the learning curve that comes
with new form, but also keeps the workouts
extremely challenging, specifically by spend-
ing more time with the muscle under tension
during the specific point of ROM where the
exercise is most difficult.”
Get huge with Drax! For details, go to muscleandfitness.com
Game of Thrones
star Thor prepares
to drag the anchor.
EUROPE’S
STRONGEST
MAN
> The Beast took on The Mountain
in the contest to find the continent’s
king of strength.
BY JOHN PLUMMER

HOW DO YOU FOLLOW THE

IMPOSSIBLE? That was the
question in the run-up to Europe’s
Strongest Man 2017. At the same
event in 2016, Eddie Hall became
the first man ever to deadlift 500
kilograms—a monumental feat of
strength since witnessed by 4.5
million people on YouTube. The
Beast was back at the First Direct
Arena in Leeds but could he, or the
10 other continental kings of
strength, conjure up anything as
magical as that again?
All of Europe’s big names, except
injured three-time champ Zydrunas
Savickas, were there. Besides
Eddie, the line-up included two-
time winner Hafpor “Thor” Bjorns-
son, better known as The
Mountain on TV show Game of
Thrones; defending champ Lau-
rence Shahlaei and fellow British
strength legends Terry Hollands
Eddie Hall hoists 216 and 51-year-old Mark Felix; the
kg to smash the axle
press world record. German Godzilla Raffael Gordzielik;
and the Georgian Bull Konstantine
Janashia.
With 10,000 fans watching,
including plenty of Viking-clad
Thor supporters, the stage was

CHRISTOPHER BAILEY
set for a colossal show of strength
in front of what is almost certain,
yet again, to be the biggest live
audience for a Strongman event
anywhere in the world this year.
The World’s Strongest Man and the
Arnold Strongman Classic may still
be the most prestigious Strongman
events, but Europe’s Strongest
Man is catching up fast and, in
terms of fan appeal, it is number
one.
It helps that most of the world’s
top Strongmen are European and
the fan-friendly arena show format,
slickly promoted by Giants Live
organisers Darren Sadler and Colin
Bryce, makes for more gripping
Saturday night entertainment than
The X Factor. But would it surpass
the excitement of the 500?
THE BEAST UNLEASHED
All eyes, as ever, fell on Eddie. He
competes annually at this event,
but in previous years, he had
attempted to pull a monster
deadlift then withdrew from the
overall contest. But his 500 lift
meant that script was played, so,
for the first time, he set his sights
on winning the main title and, in the
process, smashing another record
in the World Axle Press Champion-
ships—the event within the main
event that replaced the World
Deadlift Championships.
In typical Eddie-showman style,
he walked into the smoke-filled
arena wearing chains and a rubber
mask. When he broke free from his
shackles, the contest began.
Points from the six events, which,
besides the World Axle Press
Championships, included the bus
pull, tyre flip and anchor drag,
800-pounds deadlift for reps, car
walk, and Atlas stones would
determine the strongest man from
Moscow to Dublin.
Thor got off to a flyer by being
the only man to pull the double-
decker bus all the way up a 20-me-
26 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
tre incline in the allotted 60
seconds. This event was held
separately on the Friday night.
Thor looked lean and focused and
later told the crowd he had put
Hollywood on hold to train for this
and the following month’s World’s
Strongest Man. Both competitions
will be televised over Christmas.
Eddie bit back by winning the
axle press with a world record
216-kilograms, beating Savickas’
seven-year-old mark of 215
kilograms. It was yet another
magical moment in his career and
the crowd lapped it up.
Thor won event three, a supreme
test of lung and muscle power that
involved flipping a giant tyre up a
course then dragging a huge anchor
down it. By this time, defending
champ Shahlaei and former rugby
union player Adam Bishop had both
withdrawn. No sport is more brutal
than Strongman—every year, two or
three guys fail to finish at all.
STONE SHOWDOWN
At the halfway point, Eddie and
Thor were well clear on the
leaderboard—this was going to be a
shootout between The Beast and
The Mountain. Event four was the
800-pound deadlift for reps. Eddie
excels in any event that involves
deadlifting and he smashed out 10
reps in the time limit. Thor, going
last, didn’t even attempt to beat it.
When he passed Mark Felix’s total
of seven he put down the bar and
settled for second place in order
to keep some petrol in the tank for
the car walk.
With car walk world record
holder Shahlaei out, Hollands set
an imposing time of 14.08 seconds,
which Thor bettered. But then
Eddie showed he’s got stamina as
well as strength by scorching up
the course three tenths of a
second faster to win. It all came
down to the final event—the Atlas
Stones. Eddie and Thor were to go
RESULTS
1 Hafpor Bjornsson Iceland 63.0
2 Eddie Hall England 61.0
3 Terry Hollands England 48.0
4 Konstantine Janashia Georgia 43.5
5 Mark Felix England 38.0
6 Matjaz Belsak Slovenia 36.5
7 Luke Stoltman Scotland 30.0
8 Laurence Shahlaei England 20.5
9 Raffael Gordzielik Germany 19.5
10 Dainis Zageris Latvia 13.0
11 Adam Bishop England 6.0

Eddie smashes out

ten 800-pound
deadlifts in quick
succession in the
deadlift-for-reps
event and battles
with the Atlas
stones.
head-to-head, and whoever won would be
Europe’s Strongest Man.
The two men were virtually neck and neck
for the first three stones, then Thor edged a
split second ahead and an over-anxious Eddie
stuttered. With his massive 6-foot-9-inch
frame and long arms, the Icelander has a
natural advantage for lifting the huge round
concrete slabs. Indeed, one of his nicknames
is King of the Stones and he showed why.
Once ahead, he was mercilessly fast and,
when he loaded the fifth and final stone in a
winning time of 17 seconds, he became
Europe’s Strongest Man for the third time.
There followed one of the meatiest man
hugs ever seen as the two warriors embraced
in mutual respect. Eddie hailed Thor as a
worthy winner, but The Beast had pushed him
all the way and set another world record.
There may not have been anything quite as
dramatic as the 500 but it had been another
brilliant night. Strongman is booming and
The Beast and The Mountain are leading the way.
BUILD MUSCLE, BURN FAT, PERFORM BETTER

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ICELANDIC DEADLIFTER
Thor and
Eddie’s
meaty
man hug.

Thor celebrates
his win flanked by
runner-up Eddie and
third-placed Terry
Hollands.

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 EXPERT TRAINING TALK

“I NE
NEVER
EVERR
LOWER
L OWEER MMYY
REPS
REEPS TO
TO
BELOW
B ELOW 10.
10.
I BELIEVE
BELIE
E VE
IN H
HIGH
IGH
VOLUME.”
V OLUME.”

Dual
Purpose
Muscle
CHRISTOPHER BAILEY

ELTON MOTA’s physique has been

his passport to success in fashion
and bodybuilding. BY JOHN PLUMMER
32 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
SoME guyS look good on the discipline to stay in shape all Describe a favourite
catwalk; others look good in the time? workout:
physique contests. Few succeed at It can be challenging to stay moti- EXERCISE SETS REPS
both. elton Mota; however, has vated when you first start dieting Pullups 3 Until Failure
represented leading fashion until you begin seeing results. Then, (Warmup)
brands, won men’s physique the discipline of bodybuilding can
Barbell Rows 4 10-15
contests, and finished first last actually become quite easy, de- Medium
year in the Top Fitness Model pending upon how much you want Weight
category at the uKBFF english it. I know that line is a cliché, but Lat Pulldowns 4 10
Grand Prix. it’s true. Medium
Weight
Muscle&Fitness: tell us How does your training Hammer 4 10 Fairly
about your modelling differ from that of other guys Strength Single- Heavy
Arm Rows
background. in the gym?
elton Mota: I used to model in Many guys push themselves to train Deadlifts 8 10 Fairly
Heavy then
London when I was aged 19 to 21. very heavy every single time, which
I have shot for brands like Zara can be impressive, but I don’t try 4 15-20 Reps
and diesel and have done London to go that heavy. I never lower my Light
Fashion Week twice. I’ve also taken repetitions to less than 10. I believe
main acting roles in music videos. in high volume. What are your plans
for 2017?
How did this develop into What do you do in a I want to do the uKBFF British
bodybuilding? typical week? men’s physique finals again, but
My genetics pushed me into it. I Monday Legs and Calves this time I am coming for a higher
was about to take part in London Tuesday Back and Traps place than last year when I was
Fashion Week for the third time Wednesday Chest and abs fourth. however, I still have
and, at the fitting before rehears- Thursday delts and Calves to qualify first.
als, my shoulders had got wider FrIday arms and abs
while my waist remained the same. saTurday Work on Weak
I knew that would be a problem. I Body Parts
Elton Pinto Mota
enjoyed modelling, so I didn’t want agE: 26
to 100 per cent let go. a friend at Describe a typical day’s BoRn: Angola
the gym told me a new bodybuild- eating.
lIVES: Birmingham
ing category named men’s physique MeaL 1: 80 g oats and 1 protein
was a good way to get into fitness scoop HEIgHt: 178 cm / 5 ft 10
modelling. I saw a picture of IFBB MeaL 2: 150 g chicken breast WEIgHt: 85 kg / 187 lbs
pro Mark anthony and at that mo- and 150 g giant couscous
CaREER HIgHlIgHt:
ment made up my mind. MeaL 3: 100 g chicken breast Winning four trophies in 2016.
with broccoli
are the two activities MeaL 4: 150 g cod and 100 g aMBItIon: To become an
IFBB pro.
compatible? Basmati rice
Very compatible. runway model- MeaL 5: 150 g Greek yoghurt tRaInIng aDVICE: Take into
ling is like being on stage because and 2 protein scoops consideration your weak
areas. There is no point paying
you have an audience to please. more attention to your
stage presence is key for both so What do you do for cardio? strength.
it works great. It’s the same with 40 minutes on the bike four times
SPonSoRS: Gymshark, BPI
photoshoots: whether you are a week.
Sports, and Nocco.
shooting for editorial or doing a fit-
ness photoshoot, you have to pres- If you could only use SoCIal MEDIa:
Instagram
ent yourself correctly and deliver three supplements, what
@eltonpintomota
that almost perfect shot. would they be?
Protein, glutamine, and youtube
@Elton PintoMota
Is it difficult to find the amino acids.
 EXPERT TRAINING TALK
Crazy Fit
Meet SANDY HOLT, the godfather of high
intensity cardio who has set a world record
for press-ups. BY FIAZ RAFIQ
WHEN HE WAS YOUNGER,
Thai boxer Sandy Holt would think
nothing of doing 5,000 sit-ups a day
and once did nearly 3,000 press-ups
in an hour. Even now, in his 50s, he
can do 300 pull-ups at a breeze.
Muscle&Fitness: How
important has fitness been in
your life?
Sandy Holt: Fitness has been a way
of life since I started martial arts
at 15. That was 40 years ago, and,
before that, I enjoyed athletics and
PT/gym classes at school. Fitness
also helps me win fights and compe-
titions. I’ve always said that stamina
is the king of all attributes.
What conditioning exercises
helped you get fit when you
were fighting?
I used many methods, some dating
back hundreds of years that they
used in Thailand. I would do hun-
dreds or thousands of reps each
day, such as 500-1,000 press-ups,
500-1,000 squats, 1,000-5,000 abs /
sit-ups routines, plus stair running up
a multi-storey car park and
2-4 mile runs 3-4 times a week, plus
the thousands of kicks, punches,
knees and elbow strikes on the Thai
pads and punch bags. It was a very
extreme daily routine I rarely missed.
Tell us about your press-up
world record?
I took on the record of 130 press-ups
in one minute and beat it by quite a
few. I did 158. Ten years later I went
34 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
on a TV programme called Small
Angry Men on Channel 5. They heard
about the one-minute challenge and
asked if I would do a similar one so
I went for the most press-ups in an
hour. The TV timescale only gave
me just over 4.5 weeks. With any
fight, I normally prepare for 6 weeks
and this was like a fight. I did 2,952
and the record was 3,450. But at 45
years old I felt it was a good attempt.
What’s your take on
weight training?
I was against weight training for
about 30 years. I always believed
in using your own bodyweight like a
gymnast and doing a killer amount
of high reps but in the last decade
I’ve tried it and now practice weight
training to gain a little size. I’m not
competing anymore and find it an
interesting and enjoyable challenge.
How do you keep in top
physical condition in your 50s?
I still spend five days a week in my
Thai boxing gym and go to a lo-
cal gym 3 to 5 days a week to do
circuits and weights, as well as still
doing a still reasonable amount of
sit-ups and press-ups. I also like
chin-ups and pull-ups and think noth-
ing of doing 200-300 in a workout.
My personal best was 50 in a minute
non-stop.
What advice would you give
older people about training
and recuperation?
Training has never been easy. If it
were, everyone would do it. Does it
get harder? I’d say not. It’s a state
stat
of mind and if you want and like
something, then it’s worthwhile. If I it’s
a chore then change it or change the
way you think. Regarding your body,
bo
listen to your body and rest when
whe it’s
needed. There must be good things
thin
too about getting older, such as
wisdom. And never, ever say you’re
you
too old.
Do you follow a
particular diet?
All my life I’ve eaten well. I have
lean meats—but not too much red
meat—lots of organic vegetables and
fruits and any good natural foods
out there. Plus, I drink a lot of water.
wa
A little tip is to drink a cup of hot
boiling water every morning and last
thing at night, I learned this from my
mother and father who both lived to
a good age.
SANDY
HOLT
AGE: 55
BORN: Bolton
LIVES: Bolton
HEIGHT: 165 cm / 5 ft 5
WEIGHT: 62 kg / 137 lbs
CAREER HIGHLIGHT:
Winning the European super-
featherweight Thai boxing title
despite twice breaking my
arm in the fight.
AMBITION: To carry on
teaching and training until
I die!
TRAINING ADVICE: Never
say ‘can’t’ and keep active—it’s
the best drug in the world!
SOCIAL MEDIA:
ADAM CROWTHER
Facebook @Sandy Holt
Instagram @Sandymanholt
 “STAMINA
IS THE
KING OF ALL
ATTRIBUTES.”
 EXPERT BIKINI BODY

Lush Legs
The most effective
exercises for
shaping the lower
body.
BY MICHELLE
BRANNAN

LEGS MAKE UP
HALF OF THE
BODY, so they require
a lot of attention. To get
great legs, focus your
efforts evenly on the
quadriceps, hamstrings,
and calves. Many
people train legs hard,
but in an unbalanced
way that results in
thick, blocky quads
disproportionate to the
rest of their body. This
may suit some people,
but most of us prefer
evenly-developed legs,
and this certainly
should be your goal if
you plan to compete.
Imbalances are usually
due to badly planned
training regimes or poor
recruitment patterns—a
person who develops
thick quads often has
weak glutes or ham-
strings. I recommend
training the lower body,
including the glutes,
three times a week.
This frequency enables
CHRISTOPHER BAILEY

you to target different

muscle groups
on different days
and utilise various
angles to ensure a
well-rounded shape.

36 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 ABOUT MICHELLE
ABOUT MICHELLE Michelle Brannan is an IFBB bikini
pro. She also runs a coaching team called Showgirl
Fitness and the online training subscription resource
BodySculpt Pro. www.michellebrannan.com.
BEST LEG EXERCISES
An effective leg programme should incorporate bend-
at-knee exercises, bend-at-hip exercises, and isolation
work. Here are some of my favourites.
BEND-AT-KNEE EXERCISES
LEG PRESS This is a good exercise
for building size that doesn’t put too
much strain on the core, which
enables you to go heavier without
having to worry too much about
technique. There are many useful
variations: the standard-stance
double leg press is good for building
shape and size throughout the entire
leg; the single leg press using a
lighter weight enables you to hit the
glutes while still recruiting all the leg
muscles. Other stances target
different areas: the single-leg
diagonal leg press hits the glutes a
little more; the wide-stance double
leg press hits the adductors and
inner portion of the quadriceps
whilst a narrow-stance two-legged
press targets the abductors and
outer quad sweep. Placing the feet
higher on the plate works the ham-
strings more; conversely, putting the
feet lower on the plate works the
quads more. I recommend using all
the different angles to ensure you
train legs evenly.
SQUATS The squat is one of the
most commonly performed exer-
cises. There are many variations,
so don’t stick to the same one and
simply load up weight. Different
types of squats target different
parts of the leg, which leads to
better results. The standard barbell
squat is good for general leg
development. It works the
legs and glutes relatively
evenly but most people
don’t have proper
technique due to poor
recruitment patterns
or limited range of
motion. That’s why
it’s good to vary
this exercise as
muscle as pos-
sible. Utilise the
following varia-
tions:
DEPTH AND
RANGE OF
MOTION
Aim for a 90-
degree angle for
general leg develop-
ment. Going lower
recruits the glutes more.
Depth and range of motion are often
determined by the amount of weight
used—lighter weights often enable
you to go deeper.
FREE WEIGHTS
OR MACHINES
You can squat using a barbell and
free weights or on a machine, such
as a Smith machine or hack-squat
machine. They all have different
dynamics. Free bar squats tend to
require more effort from the core
and stabilising muscles whereas a
machine holds you in place and
allows you to focus on adding
weight. Both have benefits and
drawbacks so use both.
LOAD POSITION
Mention squats and most people
think of barbell squats, but the
load can be carried in many ways,
for example by using dumbbells,
power bags, kettlebells and weight
plates. You can also change the
position of the load from back to
front, above the shoulders, held
across the chest by the hands or
even resting on the inside of the
elbows (Zercher squats). Each
variant changes your centre of
gravity slightly, which tests the
muscles in different ways. For
example, front squats work the
quads more than back squats.
STANCE / DIRECTION
Different stances work the legs in
slightly different ways. I use narrow,
wide, and sumo (wide with feet
turned out) stance squats. Squats
do not have to be performed on a
sagittal plane (straight up and
down). I include lateral squats,
which involve stepping left or right,
and curtsy squats, where you step
behind at an angle. I find that lateral
and curtsy squats stimulate more
glute recruitment. You can also
perform single-leg squats as well
as elevated back leg squats
(Bulgarian split squats), which
target the inner quad.
These variations help people
with poor recruitment patterns
or limited range of motion by
targeting the legs in a way that
the standard barbell squat may not.
 EXPERT BIKINI BODY

LUNGES
After squats, this is probably the most
common leg exercise. Again, it can be
performed many ways. All of the squat
variations can be utilised and stride
length is another option. A longer
stride targets the glutes more. You
can lunge on the spot, forwards,
backwards, sideways or diagonally.
Each one works the leg differently. For
example, a forward travelling lunge
recruits the glutes when you drive the
weight forward onto the opposite leg.

BEND-AT-HIP EXERCISES
These exercises target the ham-
strings and/or the posterior chain.
Stiff-legged and Romanian deadlifts
are particularly effective and can be
varied like squats and lunges. I
recommend changing between
narrow, wide and sumo stances to
vary the angles of the muscles
worked. You can also elevate the toes.

ISOLATION WORK ROMANIAN

Isolation machines are useful for
shaping those perfect pins. Used in DEADLIFTS
conjunction with compound exercises, are an effective way to
they allow you to target specific shape the lower body, as
muscle groups. Leg extensions work demonstrated here by
the quadriceps directly and leg curls Livia Melo, a member of
isolate the hamstrings. You can adapt
these exercises by varying foot Michelle’s Showgirls
position and by doing seated, lying, training team.
and standing leg curls.

EXAMPLE
TRAINING
PLAN
EXERCISE SETS REPS

Simple Sets
Leg Curl 5 20, 15,
12, 10, 8
Leg Extensions 5 20, 15,
12, 10, 8
superset 5 20, 15,
Leg Press with 12, 10, 8
Dumbbell
Romanian Deadlifts
superset 5 20, 15,
Barbell Front 12, 10, 8
Squat With
Bulgarian Split
Squat

Simple Sets
Low-Plate Squat 3 20

38 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

HOT BOD

Shanice
RostampourThe super-supple ex-gymnast
from Halifax is now a bikini champion.
BY JOHN PLUMMER

Which is tougher—
gymnastics or body-
building?
Definitely bodybuilding.
The training intensity is
equal, but the nutrition
side in gymnastics was
much more relaxed.
Can you still do
tumbles and
somersaults?
Of course! I may be a little
bit rusty, but skills
I performed for over 10
years feel ingrained in me
now. Who knows? Maybe
one day I’ll move to the
fitness category to
showcase them.
You’re a proud
Persian. Are there
many other Persian
female physique
athletes in the UK?
I have only ever come
across one other female
competitor. There are a
number of Persian male
athletes doing extremely
SHANICE
ROSTAMPOUR
AGE 24
BORN Halifax LIVES Halifax
WEIGHT 57 kg / 124 lbs
HEIGHT 170 cm / 5 ft 7
FOLLOW Shanice on Instagram
@shanice_rostampour
well—we need more
females!
We take it Shanice
isn’t a Persian name?
As exotic as it may sound,
sadly, it is not. My parents
named me after a singer
named Shanice who was
number one when I was
born in 1992, with a
one-hit-wonder called “I
Love Your Smile.” Twenty-
four years later, everyone
still recognises it.
How much training do
you do each week?
I do five weights sessions
and, when I’m prepping
for contests, I introduce
cardio—usually 5 x 30
minutes of HIIT.
Body part that gets
most attention?
Booty. Being a gymnast
from a young age I’ve
always known how to
have a strong mind-mus-
cle connection with my
glutes. Now that I train
specific to bodybuilding,
having that connection
has helped my glute devel-
opment rapidly.
Secret Talent?
My parallel wall-sit record
is 19 minutes. I don’t know
if this makes me commit-
ted, competitive, or
downright crazy.
Where would you like
to be in 5 years?
Hopefully, the UK’s young-
est bikini athlete to
become an IFBB pro.
M AT T M A R S H
EXPERT RYAN TERRY

SIMON HOWARD

42 M U S C L E & F i t n E S S J U LY/A U G U S t 2 0 1 7

Back Attack
Arnold Classic men’s physique champion Ryan TeRRy reveals
his 8 favourite exercises for building a big back.
By RyAn TeRRy, IFBB PhysIque PRo
Many PeoPle don’t prioritise
back training. Because they can’t
see their back, they easily forget
about it. But it should be a key part
of any proper training programme.
A well-trained back is not just for
show: the lower back is part of your
core, and strengthening it will help
to stabilise your body and protect it
from injury. A strong back will also
improve your posture by keeping
your physique balanced.
To achieve that classic V-taper,
you need to focus on angles and
variety. Back is one of the largest
muscle groups and requires far
more stimulation to grow than, for
example, arms. So hitting a few
wide-grip pullups and a rowing
exercise won’t cut it—you need to
do plenty of volume and vary the
exercises as well as the rep ranges.
Here are my favourite compound
and isolation exercises for building
back.
1 Wide-gRiP PulluPs
For me, there is no better back
exercise than wide-grip pullups. It is
my favourite exercise for developing
width. It’s also a great all-round
back exercise because it activates
the lats and incorporates every part
of the back and core. I like to start
my workouts with this exercise to
warmup the entire back area and
get the blood flowing. I do 3-4 sets
using my bodyweight and go to
failure each time.
2 WeighTed PulluPs
These are a great alternative to
bodyweight pullups. Adding extra
weight allows you to increase the
difficulty and recruits more slow-
twitch muscle fibres, whereas
doing high-rep bodyweight-only
pullups primarily activates the
fast-twitch fibres. Doing both will
keep your body shocked and help
it to grow.
3 BenToveR
BaRBell RoWs
I’m sure you’ve heard the phrase
‘you’ve got to row to grow’. Well, it’s
true! Rows are a key part of any
good back routine and bentover
rows are a good option for
developing mass and thickness. I
use an Olympic barbell because it
allows me to use more load. Keep
your back parallel to the ground
when you execute this movement—
this will ensure you’re in a stable
position and can focus on
contracting your back whilst
keeping your core tight.
PhotoGrAPhY bY ChriStoPhEr bAiLEY
FIND Ryan Terry online here:
Facebook: ryan terry
Instagram: @ryanJterry
Twitter: @ryanJterry
Snapchat: ryanterry1988
Website: www.RyanTerry.co.uk
4 T-BaR RoWs
T-bar rows are similar to bentover
barbell rows, but they build width as
well as thickness. As with bentover
rows, I position my body parallel to
the floor to minimise injury risk and
isolate the back. One of the best tips
I can give you for this exercise is not
to overload the bar. I find that 20-kg
plates restrict the movement
because the plates hit the chest
before the back fully squeezes and
contracts. Use smaller 10-kg plates
and keep the movement nice and
controlled to allow for a better
contraction at the top of the
movement.
5 BaRBell deadlifTs
Many gymgoers avoid the deadlift
because it’s so gruelling, but it is is
one of the best moves for back
mass and thickness. Deadlifts
primarily work the lower back
erector spinae muscles, which give
that Christmas tree look when you’re
shredded. These muscles are vital
for maintaining strong posture and
protecting you from injury. Another
great thing about deadlifting is that it
is an all-over body workout that
incorporates every muscle, which is
why it is classed as a compound
movement. I used to deadlift at the
EXPERT RYAN TERRY
there is no better
back exercise than
wide-grip pullups.
end of my routine, but lately I have
been doing it as my first exercise
because I have been trying to
thicken my lower back and find that
deadlifting when I’m fresh allows me
to increase the load and build that
thickness. I aim to do three or four
sets as heavy as possible as power
movements in a 4-6 rep range. I
warmup then pyramid up as heavy
as possible for these 3-4 sets. On
the final one, I do a triple dropset.
This is a great cardiovascular
workout as well as a lower back
killer!
6 single-aRM
duMBBell RoWs
We’ve covered the basic compound
exercises that should be staple parts
of your routine, so let’s finish with
44 MUSCLE & FitnESS J U LY/A U G U S t 2 0 1 7
some isolation moves that can etch
some detail into your back. Single-
arm dumbbell rows fall into this
category. They are a great
alternative to bentover rows
because they allow you to focus on
each side of your lats, which is great
if you have a muscular imbalance.
Also, you get a different sensation
by being able to squeeze your left
and right lats separately. You can
use a bench or, as I prefer, have one
hand bent over the dumbbell rack
while you row with the other.
7 suPPoRTed seaTed
CaBle RoWs
Many people don’t include supported
rows in their back routine but they
are brilliant for working around an
injury because they provide extra
support. I also find them useful
when I struggle to get a contraction
in my back from compound rowing
exercises. I incline a bench at a
45-degree angle for support and
row with dumbbells rather than a
barbell because they give me a
better contraction. I find barbells
restrict my movement.
8 seaTed
CaBle RoWs
These are perfect for adding detail
to your back. The cable ensures
constant tension throughout the
exercise, which keeps the back
working throughout the movement
to force blood into it. The great thing
about this exercise is that you can
use various attachments to vary the
angle you hit your back.
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

POSTURE FIX

I work at a desk all

day and noticed that
my shoulders and
back hunch
back hunch over.
over.
What exercises
What exercises can
can II
do to fix
fix this?
—BRYAN D.

A: ROUNDED SHOULDERS AND

back are common, especially if you
tend to hunch over a computer for
hours a day or spend a lot of time driving. In
addition to focusing on proper posture—
chest up and shoulders back—throughout the
day, perform the following stretches and
strength exercises to help you stay upright.

INVERTED ROW: Set the bar of a Smith

machine at mid to low height, and
position yourself under the bar, gripping it
slightly wider than shoulder width. Squeeze
your shoulder blades together and pull your
chest to the bar.
PERFORM 3 SETS OF 15 REPS

WALL SLIDE PRESS: Stand with your

back against a wall, elbows at 90 degrees,
and knuckles touching a wall. Without taking
your forearms off the wall, raise your arms
until your thumbs touch overhead, keeping your
fingers together and straight. To increase the
challenge, do these from a wall-sit position.
PERFORM 3 SETS OF 15 REPS

THORACIC RELEASE: Lie faceup on a

foam roller positioned at midback. Place GINO CACCAVALE
GINO CACCAVALE is
is an N.A.S.M.-
an N.A.S.M.-
hands behind neck, keeping glutes on the floor. certified personal trainer and the creator
Stretch back until your hands touch the floor. of the Rezist workout programme.
Hold 10 seconds, then roll back up. Repeat.
PERFORM 2 SETS OF 10 REPS

46 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 MUSCLES
THAT
MATTER
The inverted row
targets your upper-
back muscles, like the
lats and rhomboids,
which will improve
your posture.

PER BERNAL
EDGE

INTRA-WORKOUT

Is there any
benefit to
benefit
intra-workout
nutrition?
—PHIL
HIL T.

A:
IT DEPENDS ON
how long you’re
working out and
what your goals are.
Guys who train for more than 60
to 90 minutes and are trying to
gain muscle mass should ingest
quick-digesting carbohydrates
and protein. The foods should be
low in fibre, as the goal is to get
a quick energy boost. Start with
30 grams of carbs and 15 to
20 grams of protein per hour.
Liquid sources tend to digest
easier and faster than food
sources, so sports drinks or
combination protein and carb
shakes are good options.

ALISSA RUMSEY, R.D.,

is a spokesperson for the
Academy of Nutrition & Dietetics
of New York State.

T H E L I C E N S I N G P R O J E C T / O F F S E T; C H A N G / G E T T Y I M A G E S
F R O M B O T T O M L E F T: E D G A R A R T I G A ( 2 ) ;

48 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM

BUST IT
EXERCISE
ORDER
Will masturbating
Will masturbating pre-workout
pre-workout
negatively affect my
negatively affect my training?
training?
If II squat
If squat —SAM G.
and dead-
lift on
lift on the
the

A:
same day,
which
which WHILE STUDIES (Ludwig Boltz- there is a release of hormones and neu-
should I mann Institute, 2002) have shown rotransmitters after sex (even one-person
that sexual activity will temporarily sex) that makes you feel relaxed. So, you may
do first reduce your testosterone, it’s not enough to feel a bit demotivated afterward. But unless
and why? affect your physical performance afterward, you’re wearing ankle weights on your wrists,
—CARL W. as there is a rebound effect when your body your muscles should still be good to go for a
rebalances its hormones. Just be aware that great training session—even for arm day.

A:
A START
WITH
the lift
JIM SMITH,
JIM SMITH, C.P.P.S.,
C.P.P.S., is
is the
the owner
owner of
creator of the CPPS certification.
of Diesel
Diesel Strength
Strength and
and Conditioning
Conditioning and
and the
the

that you are

weaker at. But
in general, the
squat is a
more technical
lift that
requires a
greater
attention to
detail. Also, be
aware that
there is a lot of
carryover with
both exercis-
es, as the low
back is taxed
while perform-
ing them. And
while I don’t
normally
recommend
doing both
on the same
day, it can be
advantageous NUTRITION
to lifters who
are looking to
improve these I’ve
ve read
ad conflicting
co
lifts, since stud s abo
studies about mul-
performing tivitamins
ivit mins w
working.
them more What’s
What’s
a s the final say?
often will —TONY C
improve your

A:
proficiency in
them. For this NOT EVER
EVERYONE
option, keep MEETS what
w they
the load need daily
daily, so a
between 73 supplement, comb
combined with
to 93%. a well-balanced, wwhole-
foods diet that’s heavy
h in
vegetables, can help
he to
optimize health goals.
go
DON
DON
SALADINO
SALADINO
is the owner of
the Drive Clubs
in New York
City.
LESLIE BONCI,
LESLIE BONCI, R.D.,
R.D., is a sports dietitian and the owner of Active Eating by Leslie.

J U LY/A U G U S T 2 0 1 7 MUSCLE & FITNESS 49

EDGE OVER 40
The Voice
Husky-toned Chicago P.D. star JASON BEGHE
considers the garden his gym. BY SHAWN DONNELLY
ON THE CULT HIT SHOW
Californication, Jason Beghe played
a novelist who had a propensity for
stripping off all his clothes whenever
he drank. But Beghe says shooting
the recurring stunt was no big deal.
“I’m naked all the time underneath
my clothes, so I’m used to it,” he
says. “In fact, I think I was born
naked. So it doesn’t bother me.”
It also probably helps that the
57-year-old Beghe has virtually no
body fat on his deceptively muscular
frame. It was back in high school in
New York City (when he would pal
around with John F. Kennedy, Jr. and
David Duchovny) where he took up
wrestling and became, as he puts it,
“a mesomorphic guy.”
50 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
But, amazingly, the actor known
for his gravelly voice says he rarely
works out in a formal sense.
Instead, when he’s not in the Windy
City shooting Chicago P.D. (in which
he stars as tough-as-nails police
sergeant Hank Voight), he stays
active on his Malibu ranch. He
plays soccer and jumps on the
trampoline with his two sons.
But he also plants trees, digs
holes, mends fences, and
bales hay—activities he
calls “gardening.”
MIDWAY MONSTER
Beghe has racked up
more than 100
episodes on various
Chicago-themed shows.
“Gardening is badass, man!” insists
Beghe. “It’s not a half-hour workout.
It’s a full day. It’s rough and tough.”
Beghe combines this “gardening”
with a diet that includes no soda or
fast food. “I like clean, healthy,
organic food,” says Beghe. “We have
our own fruit and cook our own
vegetables at the ranch.”
But the secret to Beghe’s health
may be what he drinks. He loves
water and tries to consume a gallon
FROM T OP: NB C/G E T T Y IM AG E S; T IM O T H Y HI AT T/G E T T Y IM AG E
a day. “I drink a lot of water,” says
Beghe. “It’s so fucking delicious.”
Of course, Beghe also gets a little
exercise on Chicago P.D., when he
occasionally has to wail on a
suspect. In fact, he once tore his
biceps tendon while flipping
another actor off a gurney. He
had to wear a sling for a
while, but he continued
working. “As long as I
can keep putting
breath on a mirror,”
says Beghe, “I’ll
show up.”
 Athletes want that feeling of blood rushing into the muscle
during a high powered training session. >>The sought after
“Pump” is supported by key ingredients found in PMP to
help boost performance during high intensity exercise and
support healthy muscle function. These key components
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cells from oxidative stress.3 PMPs proprietary combina-
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Maintain good hydration through the day to maximise results.
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EDGE TRAIN LIKE...
HEAVY HITTER
Chandler has won
seven of his 16
fights by knockout,
including this one
versus Patricky
ÒPitbullÓ Freire.

Michael Chandler
How lightweight champ Michael Chandler stays trains out of Fitness Quest 10 in
San Diego, California. Chandler works
in fighting shape year-round. BY ANDREW GUTMAN in the 10- to 15-rep range on exercis-
es like squats and trap bar deadlifts
WITH A 16-3 RECORD, VICIOUS HIGHLIGHT-REEL KO’S,
and pairs them with ballistic exercises
and some of the most exciting fights in the history of cage fighting
like med ball slams and box jumps to
to his name, current Bellator Mixed Martial Arts lightweight champ
teach his body to transfer that
“Iron” Michael Chandler is a phenom of the sport. Sadly, though, he’s
strength to usable force. “I always
overlooked, as fans increasingly turn to the more popular UFC to get
promote the notion that strength plus
their fill of brawls. Their loss.
speed equals power,” Bristol adds.
“I’m not afraid to say that I’m the world’s best lightweight and that
I’d beat Conor McGregor,” the 31-year-old fighter says.
TWO TO FOUR WEEKS OUT:
And despite a lack of willing opponents, Chandler is currently
Depending on where his weight is,
prepping for his 20th fight. We spoke with Chandler and his strength
Chandler needs two to four weeks to
coach, Jeff Bristol, to learn how the best MMA fighter you’ve never
lose 14-kg and make the 70-kg.
heard of gets—and stays—ready for war inside the cage.
Because weight cutting can leave
TRAINING SCHEDULE EIGHT WEEKS OUT: “As he’s fighters feeling fatigued and unmoti-
During his eight-week fight camp, ramping back up for a fight, the first vated, Bristol has Chandler ease up
Chandler trains twice a day, five days couple of weeks are all about getting on lifting, sticking with lighter weights.
per week and once on Saturdays. He his mobility and stability in place “You hear about a lot of fighters who
works on both striking and grappling first to build his base of movement miss weight, or you might see a
three days per week. However, back up,” says Bristol. fighter giving a poor performance in
Chandler is training some aspect of the cage and know that they didn’t
MMA every day. Except for Sundays— SIX WEEKS OUT: The volume and handle their nutrition correctly,”
those are for recovery. Here is intensity are ramped up with the goal explains Bristol. “Mike is somebody
a breakdown of a typical eight- of “building a good foundation of who has always been dialed in on that
week camp: strength,” according to Bristol, who aspect.”

52 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7 DAVE MANDEL

2-Piece, Low Sugar, High
Protein Snack Attack!

EFECTIVNUTRITION.COM
EDGE TRAIN LIKE...
NUTRITION
“As I’ve got older I realize that 80% of
my weight management is having
good supplementation and nutrition,”
says Chandler, who eats a basic diet
of lean meats, veggies, and healthy
fats. As for supplements, Chandler
takes amino acids for muscle recov-
ery (“Amino acids changed my life”),
turmeric and ginger powders to fight
inflammation, multivitamins for his
general health, and protein powder to
ensure that his muscles recover after
his intense two-a-day workouts.
SPARRING
“The worst thing you can do is put
unneeded miles on yourself at the
gym,” says Chandler, who, like many
current fighters, is now focusing on
lighter sparring to reduce the risk of
prefight injury and increase shelf life.
“I don’t spar with guys who are trying
to take my head off. I spar hard in the
sense that I have a high output. I
throw a lot of punches and kicks and
takedowns to keep my heart rate up.”
SIGNATURE MOVE
“Simplicity is the name of the game,”
says Chandler about his favourite
punch combination—a jab, cross. “In
the fight where I knocked out Patricky
‘Pitbull’ Freire [at Bellator 157], I threw
my jab often and violently so he
would begin to expect it. Eventually,
there was an opening for my right
hand to land.”
RECOVERY
In addition to foam rolling before and
after each practice, Chandler also
receives a sports massage and visits
a chiropractor weekly.
MINDSET
After back-to-back losses against
top lightweight Will Brooks in 2014,
Chandler reevaluated his mental
approach: “Our success is driven
and determined by what we put into
our mind. You’re going to fail
sometimes, you’re going to get
knocked down, but a failure is an
event, not a person. Realizing that
has helped me throughout this
process.” Chandler has won four
fights in a row since.

WORKOUT
WARMUP
EXERCISE SETS REPS

Lateral Band Walk/ 3 12

Band Curl
Ab Wheel Rollout 3 15
Swiss Ball 3 10
Hyperextension

STRENGTH + POWER
EXERCISE SETS REPS

1A. Kettlebell 3 12
Goblet Squat
SUPERSET WITH

Squat Jump/ 3 10
Med Ball Slam
1B. Pullup 3 10-15
1C. Keiser Machine 3 10
10*
Curl
2A. Dumbbell Stepup 3 8
COME- 2B. One-arm 3 10
10*
BACK KID Bench Press
Chandler suffered SUPERSET WITH
a three-fight losing
streak and his first Plyo Pushup on 3 5-10
TKO loss in 2013-14 Bench
but hasn’t lost 3. Triceps Pushdown 3 10
since. with Rope
*Each arm.

DAVE MANDEL
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edge ASS KICKER
real
deal
angle won a gold
medal at the 1996
Summer Olympics
for freestyle
wrestling.
Right Angle
Pro wrestling star and olympic gold
medalist Kurt Angle talks wrestling
with wwe legends and his own demons.
By andrew gUtman
Once WWe’s gOlden bOy,
kurt angle’s career took a turn when
he parted ways with the organization
in 2006 because of a personal issue.
that issue was his addiction to
painkillers. But after a stint in
rehab, he’s three years sober. and
good behaviour pays off: angle was
inducted into the wwe Hall of fame
recently at wrestlemania 33, and he
just launched an app, angle strong,
to help recovering addicts.
M&F: How does it feel to be a
WWe Hall of Famer?
KA: Not many people get inducted
into the Hall of Fame in their 40s.
It’s the biggest honour I could have
besides winning a gold medal in the
Olympics.
56 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
What finally pushed you to
get sober?
My wife Giovanna told me, “I love
you, but you pass out every night at
7 o’clock, and we don’t see you until
the morning. I can’t do this any more.
So, I’m gonna have to take the kids
and leave you.” So, I went to rehab.
What’s the purpose of the
Angle strong app?
When you’re done with rehab, you’re
on your own. I can’t imagine what it’s
like for a single father who works
12 hours a day to try and get to his
meetings. That’s why we started the
Angle Strong initiative and app, which
launched in January. It has a chat
room where you can talk to other
recovering addicts. It forces you to
answer questions and check in. And if
you don’t check in, your lifelines—
family, friends, or sponsors—will be
notified.
What’s one piece of advice
you’d give a young athlete?
Learn from your mistakes. Follow the
protocol and stay out of trouble. Don’t
be that guy fans speak about years
later and say, “He would have been
the greatest of all time if he had just
C l o C k w i s e f r o m l e f t: g e t t y i m a g e s ; Z U m a P r e s s i n C . / a l a m y; g e t t y i m a g e s
stayed out of trouble.” That’ll be my
reputation forever.
At 48, how has your training
changed?
It’s all about maintenance and
recovery now. I spend a couple of
hours each day stretching my neck,
foam rolling, and doing yoga. Because
I’m off painkillers, there is the pain in
my body, and the only way to alleviate
it is maintaining my health.
Who was your favourite
opponent to wrestle?
I’ve wrestled so many greats, but I’d
say Shawn Michaels. I have to give
myself credit, too. I’ve never had a
bad match. Kurt Angle could have a
four-star match with a broomstick.
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EDGE 6-MINUTE MUSCLE
M&F 360:
Upper-Body Blitz
360 seconds is
enough time to break
a sweat and tax your
entire upper body.
BY BRIAN HERNANDEZ
YES, YOU DO HAVE TIME TO
train. No matter how much time
you have, it’s enough. There are
86,400 seconds in a day, and right
here, right now, we’re telling you
that you need only 360 seconds to
jack up your heart rate, burn
calories, and build new muscle—
hence the name, M&F 360.
The following workout will do all
the above in just six minutes, as
performing each exercise for 60
seconds (or less) will severely
test your stamina and muscular
endurance. It may not sound like a
long time, but trust us: You’ll be
toast by the end. However, if you
have more time on your hands or
feel like pushing yourself, add one
to two more rounds to turn it into a
12- or 18-minute workout. 1

DO IT:
M&F 360
EXERCISE TIME REST

Pushup 60 sec. —
TRX Row 60 sec. —
Walkout 60 sec. —
w/ Pushup
Rocking Plank 60 sec. —
60 sec. —
ROW TO
One-Arm
Dumbbell Row GROW
When you row the
Burpee w/ Pushup 30 sec. — weight up, lead with
your elbow rather
Renegade Row 30 sec. 60 sec.
than shrugging it
If you opt for another round, adhere to the up with your
listed rest time. If not, you’re done. traps.

58 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 FORM CHECK
One-arm Renegade Burpee w/
DB Row: Row: As Pushup:
Place one knee you row the Complete a full
on a bench, sup- weight up, fight pushup after
porting yourself your body’s each burpee—
with the same- natural tendency even when
side arm, and to rotate to you’re feeling
row a dumbbell one side. exhausted.
up to your chest.

3
PER BERNAL (1); EDGAR ARTIGA
edge fit biz
Order
Up!
Fitness addict Brian
Mazza dishes out
tips for entrepreneurs.
By Andrew GutmAn
restaurateur Brian
Mazza maintains a shredded
physique, despite being president of
new york City’s Paige Hospitality
Group, whose first restaurant, the
Ainsworth, took new york City by
storm in 2009 with its gourmet-
burger programme. Since then, PHG
has added six more restaurants.
Below, the former college footballer
talks about growing his business
and making time for the gym.
M&F: How did you set the
ainsworth apart from other
restaurants?
BM: We got our start on the party
scene with our first club, Dune.
But that’s not sustainable. With the
Ainsworth, we wanted to create
a spot where you could take your
in-laws, go on a date, watch football
with your boys, or host a corporate
holiday party—we were one of the
first places to host a Sunday football
party. And with that came the need
for a strong food and beverage
programme.
What new trends have you
noticed in the food industry?
Health and wellness are huge. People
don’t want to just crush wings on a
Sunday anymore; they want healthy
options. Our mac and cheese burger
is a big hit, but it’s, of course,
unhealthy. We just released a new
menu, and it’s more health-focused.
60 MUSCLE & FitnESS J U Ly/A U g U S t 2 0 1 7
Hands on Mazza personally ensures quality
at his seven restaurants.
My favourite new item is the roasted
chicken salad. The vegetables we
selected are just so juicy and fresh.
What lessons have you learned
from fitness that carry over to
the restaurant industry?
You’re only as good as your last
workout, so I try to instill that in my
staff that we’re only as good as our
last burger. If you have an amazing
burger on Monday, and then you come
back on a Thursday and the burger
Hard
work
pays off
Before heading a
restaurant group,
Mazza started as
a bar assistant
and kept getting
promoted.
isn’t up to par, which of the two
experiences do you think you’re going
to remember?
What’s one piece of advice
you can offer budding
entrepreneurs?
Everything can be taken away from
you tomorrow, so it is up to you to dig
deep and figure it out. That will make
you successful during the hard times.
How often do you train?
I’m up at 5 a.m. every day, and I do
something physical every day,
whether it’s hard training or basic
recovery work.
What do you do when you’re
burned out?
I won’t allow myself to get burned out.
It’s not worth it. I want to hit it hard
every day, because I know when I’m
60 or 70 years old I might be limited
by what I can do in that sense.
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 BUILD MUSCLE, BURN FAT, PERFORM BETTER

REVERSE LUNGE W/
FORWARD REACH

Slide
Place one leg on a slider
and slide it backward so
you’re in a lunge position.

Effects
Simultaneously, reach
forward with the same-side
arm until you touch your
opposite foot’s toes.

Use sliders to build a

body that performs
as good as it looks.
BY ANDREW GUTMAN
IF YOU WANT TO
O LOOK LIKE AN
elite athlete, then you
ou better start
training like one. Don’t
on’t know where to
start? We recruited d Ben Prentiss, a
strength coach and owner of Prentiss
Hockey Performance ce in Stamford,
Connecticut, who trains
rains NHL All-Stars
like Jonathan Quick and Eric Staal, to
write this full-body workout that can be
done with nothing more than sliders—an
excellent tool to challenge
allenge your muscu-
GROOMING BY K AREN PANG

lar stability, balance,

e, and overall
athleticism.
“The workout pairs s agonist and
antagonist muscles together as super-
sets,” explains Prentiss.
ntiss. “This allows
you to train the full body equally without
any overcompensations.”
tions.”
Another benefit: Performing exercises
that incorporate movement
ovement on an
unstable surface forcesrces your body to
work harder to keep p you balanced. In
turn, you burn more e calories and
become stronger in positions that are
more practical and natural than, say, a
biceps curl. To finish,
h, you’ll power
through three core-focused
-focused exercises
to jack up your heartrt rate and strengthen
your abs.

PE
P ER
R B
BEER
RNNA
ALL SLIDE FOR STRENGTH
trA
AIN
trAin SLidE EFFEctS
core concepts gRoinER
A strong core is the centrepiece From the same starting position as mountain
climbers, simultaneously slide both your feet
of top athletes, and though this out and up so that your feet are just outside
workout targets your abs plenty your hands.
already, we consulted Ice Cross
downhill 2016 world champion
Cameron naasz—who glides
down a 1,200-metre ice track
on skates at 64 kph while
battling for space against fellow
skaters—for more ways to add
core work into your training.

Work unilaterally: To challenge

stability, Naasz suggests perform-
ing exercises, like box jumps and
squats, with just one leg. “If you
really get it down, then you can
move into one-footed box jumps
with a pistol squat at the top of the
box. Then you have to jump down
on one leg and do another pistol
PRonE
squat. It’s all about progression,”
Snow
angEL
Naasz explains. “Once you get Lie on your
that down, just keep trying new stomach with
one-legged challenges to improve your hands fully
your stability.” extended in
front of you
on sliders.
Use a balance board: “With Decompress
skating, you have to have the ability your shoulders,
to stay under control while working then slowly
bring your arms
through transitions, so your core is out and down,
a major factor,” says Naasz, whose as if you were
sport challenges his core due to making a snow
constant shifts in his body PuShuP and PikE angel.
mechanics. To replicate this, he In a pushup position, place both feet on
performs exercises on an uneven sliders. Perform a pike by keeping your legs
surface. “I’ll do squats on balance straight and bringing your toes to your
stomach. When you come back down,
boards, and I’ll also jump down
perform a pushup. That’s one rep.
from boxes on them, trying to land
on one leg.” We suggest starting
with the former before moving on
to the latter.

Jump laterally: In Ice Cross

Downhill, Naasz has to fight to stay
forward and upright while his
opponents bump into him and he
makes contact with the boards. To
train for this, Naasz works lateral
hops into his programme. “We tie a
string to a squat rack or boxes and
stand next to it facing forward.
Then we hop over it laterally,” says
Naasz, who will also have a team-
mate lightly push him midjump to
disrupt his balance. “It’s awkward.
You have to fight to stop your body
from shifting midair.” To start, prac- obLiquE SLidE
tise by hopping laterally over a In a pushup position,
bench or small box 60 centimetres keep your core tight and
at a time, keeping your torso and legs together, and slide
your legs to the left and
head facing forward. Being pushed then back to the right.
by friends is optional.

64 MUSCLE & FITNESS j U Ly/A U g U S T 2 0 1 7

 Mountain cLiMbER
In a pushup position, place both of your feet
on sliders. Maintain a tight core and bring
one knee to your chest. Lower it, then bring
up your other knee, continuously alternating
your legs.

SliderS
If you don’t want to
shell out cash for
sliders, use a pair of
hiP thRuSt w/
nEgativE cuRL (preferably clean) HoW To Do IT:
SLidE into:
Lie on your back with both socks on a
feet on sliders and your legs hardwood floor
bent at 90 degrees. Thrust instead.
your hips up as high as you
can, squeezing your glutes.
Then slowly lower your legs thE SLidER woRkout
for a five-count until they Directions: Perform 15 minutes of
are straight. That’s one rep. foam rolling, lateral band walks, and
light shoulder exercises. Then do this
workout two to three times per week.
EXERCISE SEtS REpS RESt

Reverse Lunge 4 8-12 30 sec.

w/ Forward
Reach
Superset with
pushup and 4 8-12 60 sec.
pike
Hip thrust w/ 4 10-12 30 sec.
Negative Curl
Superset with
Buzz Saw 4 10-12 60 sec.
plank

prone Snow 4 15 10 sec.

buzz Saw Angel
PLank
Rest on your
forearms in a plank FiniShERS
position with both Directions: Perform between five
feet on sliders.
and 10 rounds of the following circuit,
Keeping your head
and back straight, depending on how you’re feeling. Rest
drive your forearms 30 seconds between rounds.
into the ground,
EXERCISE REpS
hinging at your
elbows, so your
Mountain Climber 10
body moves
backward. Then Groiner 10
bring yourself
forward.
Oblique Slide 10

j U Ly/A U g U S T 2 0 1 7 MUSCLE & FITNESS 65

TRAIN MOVE OF THE MONTH
Stay Flye
Sub in kettlebells for flyes for more muscle
recruitment and an added challenge.
BY ERIC PELLINI, EXOS PERFORMANCE SPECIALIST
DUMBBELL FLYES
isolate the pecs better than a
bench press, which recruits the
triceps and shoulders. While
you’ve most likely done this
exercise with dumbbells, cables,
and machines, we’re going to bet
that you haven’t tried using
kettlebells for chest flyes.
You should.
Because a kettlebell’s centre of
66 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
mass hangs low, it pulls your
hands to the ground more
aggressively than a dumbbell,
whose weight is aligned with
your hand. A KB is also a less
stable tool—it moves as you lift,
forcing your muscles to work
harder to stabilize the weight
and lift it back up. In turn,
you can recruit more muscle
fibres in your chest.
FORM TIP
Squeeze your arms
as you lower the
weights. This
stabilises the arms
and shoulders and
places all the
tension on
the chest.
HOW TO DO IT
Lie back on a bench
with a kettlebell in each
hand. Use a weight that’s slightly
lighter than what you’re used to,
because it will feel heavier as you
go through the motion.
Keep your wrists straight,
with a slight bend in your
elbows, and lower the weights as
far as you feel comfortable doing
but not past your torso.
Squeeze your chest and
lift your arms back up,
as if you’re hugging a tree, until the
kettlebells are close to touching.
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TRAIN IN
INsTANT MUsCLe

Put It in reverse
Recruit more
muscle with the
reverse pushup.
By Lee Boyce, c.P.T.
The pushup is a surefire
way to add size and strength
to your chest, triceps, and
core. But the reverse pushup,
which has you drive your body
backward, is a game changer.
First, it recruits more muscle
in your upper and lower body,
as the exercise involves
full-body movement. It’s also a
safer way to tax your deltoids,
since the 45-degree angle is
easier on your shoulder
capsule compared with a
move like barbell presses,
which dictate your joint’s path
of movement. And then there’s
the conditioning component.
More movement means more
calories burned, so if you’re
looking to finish off your upper
body and jack up your heart
rate, give them a go.

How To Do IT
reverse
PUsHUP
Get into a normal
pushup position,
with your hands directly
underneath your shoulders.

Lower yourself until

your chest is 2.5 cm
above the ground and
push your body backward
until your arms fully extend,
with your knees bent and
butt in the air.

Bring yourself back

into the starting
position. That’s one rep.

68 MUSCLE & FITnESS j U Ly/a U g U S T 2 0 1 7 jay S U L L I va n

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TRAIN recovery

DIy
massage
try these at-home
self-massage
techniques you
can use to relax
and refresh
tired muscles.

Use yoUR
bARe hANds
“Start by applying
lotion or oil and mas-
sage in long strokes,”
says P.J. Hair, a mas-
sage therapist who’s
worked with Olympic
athletes. “Locate areas
that feel tight or tender,
then apply pressure to
them. You’re essen-
tially holding a trigger
point. Breathe into it
so your body relaxes.
Once you feel the
muscle release, press
deeper until it softens.”

here’s the rub

Use A foAm RolleR
“Research shows
that slightly softer
rollers—the foam kind,
without the PVC core—
are more effective,”
Learn the secrets of a good massage to aid recovery Hair says. “If you cre-
ate too much pressure
and boost your immunity. By Lara rosenBaum with a harder roller, the
muscles get protective
and tighten. Be sure to
massages aren’t all its effectiveness in relieving pain, avoid pain—it’s a mis-
lavender and wind chimes. Not only lowering blood pressure, and conception that pain
do elite athletes use massage as a reducing stress. But not just any is good. If you’re doing
self massage and
secret weapon to speed recovery, massage will do. Here’s how to find it hurts, you’re
but every Premiership football club the right treatment—and the right doing it
wrong.”
now employs full-time massage therapist—for your specific needs.
therapists: Science has confirmed

the best massage to…

…speed recovery
“muscles need nutrients to recover, and
massage improves circulation, bringing
those nutrients faster,” says sports
medicine chiropractor anthony gustin,
m.s. “When you work out, tissues get
broken up and create waste. massage
brings oxygen, amino acids, and metabo-
lites to help repair fibres.”
…Build immunity
a study conducted by Cedars-sinai
showed that massage replicates
effects of muscle contractions.
this increases lymphocytes and
white blood cells—which help prevent
disease—and slows the release of
cortisol and vasopressin, hormones
related to stress.
…Boost flexiBility
massage increases your range of motion
by breaking up adhesions and reducing
scar tissue in tight muscles. “it also
releases tightness,” gustin says. “When
you’re in one posture for 20 minutes, your
muscles tighten and ‘mould,’ so releasing
tension through massage can get you into
a more neutral position.”

What to get: Sports massage, a deeper
technique. Have the therapist focus on your
most-worked muscles and stroke up, to move
blood toward the heart.
When to get it: At least twice a month
What to get: Lymphatic massage or
lymph drainage—total-body techniques using
gentle strokes to move lymph fluid toward
“drainage ports” under the arms and near the
groin. “Regular massage can still help,” notes
Gustin, “but the gentler technique is more
What to get: Deep-tissue or myofascial
massage. This targets the shoulders, hips,
ankles, wrists, and midback, which tend to get
tightest simply from typical overuse or seated
inactivity.
getty images

and within hours of a tough workout. “You effective.” When to get it: Three to four times a
should also do self massage at least three to month. But if you have a specific problem
five times a week,” Gustin says. Plan a mas- When to get it: Twice a month, prefera- area, even once a month will make a
sage for your recovery day. bly on a rest day. difference.

70 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

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TRAIN BODY WEIGHT

You’re Suspended
Pack on mass in your
shoulders, triceps,
and chest with this
joint-friendly variation
of the incline press.
By Andrew GutmAn
When it comes to adding
mass in your torso, heavy incline
presses are an excellent choice,
but they’re not the only option. For
those who have shoulder issues,
performing incline presses on the
TRX frees up your joint’s path of
movement, as opposed to the
incline press, which locks your
QUICK TIP
to increase the
arms into place. And the fact that difficulty, raise your
you’re suspended will challenge nonsuspended leg off
your muscular stability in a new of the ground. to
way, which will also make your decrease the difficulty,
core work harder than it would walk farther forward to
when you’re seated on a bench. lessen the severity of
But N.S.C.A.-certified trainer Eraldo the angle.
Maglara reminds guys with shoul-
der pain, “The further you increase
the angle of the exercise, the
more stress you will place on your
shoulders. So beginners should
build a strong pressing foundation
first before trying this exercise.”

How to Do it
InclInE prESS
Set the straps at mid-
length. Place one foot in
both cradles and walk your body
back until that leg is higher than
your head. Place your other foot
on the ground.

Bend your arms to lower

your upper body toward
the floor.

Drive through your palms

to return to the start, keeping
your core tight.

72 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7 pEr bErnaL

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BETTER. FASTER.
STRONGER.

WAITING FOR TEXT

BPISPORTS.CO.UK
† When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.
TRAIN ABS & CORE

Bottoms Up!
Do the kettlebell bottoms-up clean to work
your core and build functional strength.
By Matt PuDvah, C.S.C.S.
The keTTlebell
boTToms-up clean not only HOw tO dO it
challenges your core—because you
have to stabilize the kettlebell by the in a shoulder-width
handle—but also works it in a more stance, pick up a light
functional way than simply hammer­ kettlebell with one arm and allo
allow
ing out crunches. Think about it: it to dangle between your legs.
Everyday activities like running and
picking something up off the ground Hinge at the hips, so th the
require your core to work in con­ kettlebell goes through
your legs, and then drive your hips
junction with other body parts like
forward, so it explodes upward.
the hips and glutes. The same is true Allow your arm to travel, and th
then
with the bottoms­up clean. So while catch the kettlebell, bottoms upup,
it may not be a direct abs move, it with your arm at a 90-degree angle.
a
teaches your body
bod to workk as a unit Squeeze your core and
Squeeze d hold
h ld the
h KB
and builds core strength
s from for a second or two.
various positions
positions.

Start
light
if catching the
Kb in the bottoms-up
position proves too
difficult, try catching
it in the front-rack
position.

74 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7 MariUS bUggE

TRAIN Gear

not so
fast!
you can’t just strap
a belt on and lift.
Before you pull or
squat, brace your core

Belt It 0ut
by tightening your
abs and pushing
them out.

Here’s everything you

need to know about Belt Breakdown
choosing the right
When: Before Material:
lifting belt for safer, any compound lift Choose a leather or
adjusting it to fit
requires a few
two types of
weightlifting belts:
heavier lifts. that’s more than
75% of your one-
suede belt—they’re
more durable than
minutes and a
screwdriver. Also,
training and power
belts. Popular
rep max. the cheaper nylon cheaply made among Olympic
By C.J. MurpHy, M.F.S. type. It may cost you levers will weightlifters,
Why: Wearing more upfront, but if sometimes pop off training belts are
a belt allows you you take care of it, midlift, which can thinner in the front
You’ve seen powerlifters to brace your abs it’ll be the first and lead to injury. so they don’t
and Olympic weightlifters wrap a harder. This last belt you’ll ever Buckled belts are interfere with the lift.
belt around their waists before intensified have to buy. easier to adjust Power belts, on the
bracing creates and harder to break, other hand, are
attempting a big squat or a clean and added support lever vS. but be warned, you usually 7.5 cm thick
jerk, and you’ve probably wondered if for your lower Buckle: A lever will need to break it all around. For
they’re worth the investment for a back, helping belt—which snaps in. To loosen it up, general lifting, stick
keep you neutral, into place as continuously roll it with the power belt,
noncompetitor like yourself. which is key for opposed to a and unroll it for 30 to as it will give you
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

They are. moving big weight buckled belt—is 40 minutes. more surface area to
and keeping you easier to get on brace against.
When used correctly, and at the right injury-free. and off, but Make: There are
times, a lifting belt can help you better
brace before a big lift, creating a safer hoW: Wrap the
belt tightly around
environment for your back. But before your waist. Exhale
you start blowing cash on some new deeply into your
gear, refer to our guide on how to belly and push
against the belt.
select a quality belt and learn how to Hold that position
properly put it to use. for the duration of kNow The dIffeReNce Use a training belt (top) for
the lift. Olympic-style lifting and a power belt (bottom) for powerlifting.

76 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

TRAIN crossfit infusion

Lack
FULL-body thrUStEr
workout

thruster?
Perform two rounds for quality of
movement of:
EXERCISE REPS

Thruster (52 kg*)) 8

Pushup 10
Build functional muscle from head to toe with Barbell Lunge (6 per leg) 12
the thruster. By Joe WueBBen Rest 90 seconds

Thruster (43 kg) 10

The phrase “bang for CF-L1, former owner of CrossFit
YoUr bUCK” is overused in fitness, 818 in Glendale, California. “Adding Pushup 10
but it’s justified when talking about weight, removing the time compo- Barbell Lunge (5 per leg) 10
thrusters. This hallmark CrossFit nent, or pausing at the bottom of the Rest 90 seconds
exercise is a combo of a front squat front squat are some of the ways
and a push press. Hence, thrusters thrusters can be tailored to fit into Thruster (30 kg) 12
check off a lot of boxes: lower body, anyone’s workout routine.” Pushup 10
upper-body push, core, and explosive- The below hypertrophy-friendly
ness. The only thing missing is workout, designed by Amirian,
Amirian is Barbell Lunge (4 per leg) 8
upper-body pull, which is why the Fran notably different from Fran: Rest Rest 90 seconds
workout pairs thrusters with pullups periods are inclu
included, and rep counts *The starting thruster weight should be
(21-15-9 reps of each for time). are in the eight to 12 range. 40-50% of your working front-squat weight.
“While the most famous application Pushups and lunges
lung are
of thrusters comes in the formfor off added
dd d to ffurther
h
Fran, the thruster can be performed
pe promote growth in
by anyone looking to build muscle
m the chest and leg
legs,
and stay lean,” says Zareh Amirian,
A respectively.

In a
PInch
Perform this Wod
as a stand-alone
full-body workout
when you’re short
on time but not
ambition.

78 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7 Edgar artiga

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 EDGE NEWS

WHAT’S IN THE FRIDGE THIS MONTH

Ei
Eight Is
En
Enough
A new study
says that eating eight
fruits and vegetables a
day keeps the doctor—
and the grim
reaper—away.

FOR YEARS
YE MUM
TOLD YOU
Y how great
fruits and vegetables are
for you. B
But you may not
have realized
real just how
great. Acc
According to a
comprehensive new study
comprehe
by the No
Norwegian University
of Science
Scienc and Technology,
eating 80
800 grams of fruits
and veget
vegetables a day—or
eight servings—reduces
serv your
risk of premature
pre death by
almost a tthird, and your risk VEG OUT
of heart disease
d by about a 7.8 million
deaths world-
quarter. Translation:
T Keep wide could be
the spinach
spina and asparagus prevented each
year if people
coming!
GETTY IMAGES

ate more fruits

and vegetables.
BOOST YOUR IMMUNITY
EAT supp spotlight

Protein spiking sounds unethical—

and it is—but it happens, and it’s
something supp buyers need to be
informed about.
In short, protein is made of amino
acids; amino acids contain nitrogen;
and a nitrogen test is what compa-
nies should use to determine the
genuine protein content in their
product. So when whey protein
prices, ahem, spiked over the past
two to three years, companies
realized that instead of using real
protein in supplements, they could
mix up a “cocktail” using individual
ingredients, like amino acids, that
mimic the nitrogen ratio of protein.
“Companies misuse analytical
testing every day to make protein
that isn’t actually protein look
like protein,” says Frank Jaksch,
founder and CEO of ChromaDex, an
independent third-party testing lab.
“To do it right, you have to use a
combination of testing, not just
one single test.”
And that’s exactly where Chroma-
Dex and other third-party compa-
nies come into play. Using an
orthogonal approach, ChromaDex
aims to identify what the ingredient
is, then makes sure what’s adver-
tised on the label is actually in the
product. Lastly, the potency of the
product is also tested.

Buyer
“We do three tests: a bound
amino acid test, a free amino acid
test, and a nitrogen test,” explains
Jaksch. “Amino acids in protein

Beware
are bound, so if we run a free amino
acid test and find lots, that’s a red
flag that there’s something wrong.”
The ratio of bound amino acids is
what’s used to determine the type
of protein in the product.
Your tub of protein might say 25 grams per ChromaDex takes testing one step
further, conducting audits and
serving, but how much is actual protein? The inspections of manufacturing
answer could be close to zero. BY AmY Schlinger facilities that supplement companies
use. It will not do a verification of a
If you’re comparIng non-protein-related additives to inflate product by solely testing the
protein powders and are consider- the protein content. It may keep costs product.
ing the cheapest tub, you may want low, but the quality is sacrificed. If the “Testing is just a small part of it,”
to think again. The crazy low price label says 25 grams of protein per says Jaksch. “If more companies
tag could be a sign of “protein scoop, there really may be as little as were doing rigorous qualification
spiking,” a sad, but common five or even zero grams of real protein and inspection of vendors, that
practice when companies add in the tub. would fix 90% of the issue. Testing

82 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7 bob CroSLin

is just 10% to verify what you should
already know.”
So why aren’t companies
required to use third-party testing?
For starters, testing isn’t cheap.
Running a full panel can cost
thousands of dollars, explains
Jaksch. And although consumers
are getting ripped off, adulteration
of protein supps isn’t technically
considered a health issue since
adding aminos to protein isn’t
necessarily a health concern.
“You would hope companies
want to handle this internally and
do something about it,” says
Jaksch, who hopes that the
ChromaDex Quality Verified Seal his
company places on supplements—
and those from other third-party
testers—will soon have a higher
visibility at a customer level.
ChromaDex is also working
to develop a specific type of
equipment called Comply ID,
which uses near-infrared analysis TEsTs WEll
and a computer installed onsite bPi founder
to test a sample against a james grage
control, to make testing faster shows off a
physique
(read: cheaper for companies).
that’s used
“When [testing] becomes the right
more cost effective, the hope is that protein.
more companies will do it on a
routine basis,” says Jaksch. “At some
level, there needs to be a self-polic-
ing initiative with the players in
the industry to get to the
bottom of this issue.
We’re hoping that our
seals can help drive
visibility to customers
as a point of differen-
tiation and a selling
point.”

PurE ProTEin
Third-party testing
by a company like
ChromaDex ensures that
your protein is free of nitrogen-
spiking ingredients like cheaper
amino acids and tells you you’re getting the highest-
quality product. Look for the official seal so you know
that your protein was tested by a third party. It may be
more expensive, but it’s money well spent.

S i Lv i a C o r t E S
 ABOUT THE R.D. Jenna Werner
EAT 1 FOOD,, 5 WAYS is a New Jersey–based registered
dietitian. Instagram: @happyslimhealthy

1 RAW
Grate them, slice
them, or use a
spiralizer and turn
raw beetroot into
beet “noodles.” Raw
Beetroot
This nutrition powerhouse is packed with
fibre, antioxidants, folate, and a ton of flavour.
4 PESTO
In a blender or food
processor, place 120
ml extra-virgin olive
oil, 35 g peanuts (or
sunflower seeds for a
beetroot can be new flavour profile), 1
enjoyed on salads,
l d BY JENNA WERNER, R.D. smallll beetroot
b t (raw
mixed into
in pasta or precooked),,
dishes, or
o solo. For a 1 garlic clove, 25 g
quick, easy
ea salad, try grated Parmesansan
tossing them
t with cheese, and 25 5g
sliced cucumbers
cu and packed basil leaves.
eaves.
feta che
cheese and Blend and pour ur on
topping with a little top of fish, poultry,
ultry, or
olive oil, lemon juice, whole-wheat pasta.
salt, and pepper.

5 PANCAKES
2 ROAST This will add colour
olour
Set oven to 200¡C/ and more nutritional
ritional
Gas Mark
Mar 6 and line a value to carbyy
baking pan
p with pancakes. In a
parchment paper. Cut
parchme blender, place 75 g
the greens
gree off the top raw oats, 1 scoop
oop
of the beetroots,
be protein powder,
er,
scrub them
th clean, ½ medium raw w
and slice thin (either beetroot (washed,
hed,
leave the skin on or peeled, and cut
ut into
peel prior
prio to slicing). small pieces) or 1
Lay beet
beetroot slices on precooked beetroot,
etroot,
the baking
baki pan and and 1 tbsp water
ter
drizzle with
w olive and blend well.l. Add
oil. Sprinkle
Sprin with blended contents
ents to
salt and pepper or a bowl. Mix in 1 egg,
a salt-fr
salt-free garlic- 1 tbsp chia seeds,
eds,
and-herb-blended
and-her 2 tbsp almond milk,
seasoning. Bake for
seasonin a pinch of cinnamon,
namon,
15 to 20 minutes. and ½ tsp vanilla
illa
extract. Mix well and
pour onto greased
ased
3 SMOOTHIE pan. When the e edges
To start your day strong start to look dry,
ry, flip
or power
powe through an and cook another
ther
afternoon slump, place
afternoo minute or two on the
120 ml ccoconut or other side.
almond milk; 120 ml
water; 25
2 g baby
spinach or kale; ½ CHEW
ON THIS
AMY NEUNSINGER/GETTY IMAGES

medium beetroot (raw

or precooked),
preco cut into Relax, man.
small chunks;
ch 75 g Consuming one glass
blueberries;
blueberr of beetroot juice has
¼ frozen banana; been shown to lower
1 tbsp chia
ch seeds; and systolic blood
ice in a blender.
b Blend pressure by
and drin
drink.
4 to 5 points.

84 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

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EAT fast feast for MorE
FOR MORE nutritious,
muscle-building meals, visit
muscleandfitness.com/recipes

Kickin’
KickinÕ hot
chick

Chicken
Unlike cold cuts,
shop-bought
rotisserie
chicken is not
processed.
Five main ingredients and
15 minutes is all you need
to prepare a satiating,
muscle-friendly meal.
by Matthew Kadey, R.d.

eating healthy fare

doesn’t require an all-night
cookathon that leaves every
pot and pan in your home
stacked ceiling-high in the
sink. Leave those endeavours
to Gordon Ramsay. But we’re
not saying you should toss all
ambition aside for a frozen
pizza, either.
The trick is to find the right
balance. Like this salad,
which contains these five main
ingredients—corn tortillas,
black beans, corn, chicken, and
spinach—and can be ready in
about 15 minutes. It will pack a
punch on your palate but leave
your waistline intact.

TEx-MEx ChiCkEn
TACo SAlAd
SERVES 4
F o o d s t y l in g by M ag g ie Ru g g ieRo/ Va Rg a s R epR e sen t s

4 corn tortillas
275 g frozen corn
240 g fresh spinach
280 g sliced rotisserie chicken is hot, heat tortillas until crispy, 8 to 10
1 (400 g) tin black beans, drained minutes. Prepare sweetcorn according
300 g cherry tomatoes, halved to package directions.
1 avocado, sliced 2. Divide spinach, chicken, black beans, what you’ll need
115 thinly sliced red onion tomatoes, avocado, red onion, and Rotisserie chicken, tinned black beans,
120 ml light soured cream cooked sweetcorn among serving frozen sweetcorn, bagged fresh
2 tbsp olive oil plates. In a bowl, whisk together soured spinach, corn tortillas
Juice of 1 lime cream, olive oil, lime juice, chipotle chilli
½ tsp chipotle chilli powder powder, and a few pinches of salt. NutritioN Per serviNg
3. Break tortillas into 2.5-cm pieces and
536 36g 52g 23g
1. Preheat oven to 180°C/Gas Mark 4. sprinkle over salads. Drizzle soured CaLoRIES PRoTEIn CaRBS faT
Place tortillas on a baking tin. When oven cream dressing on top.

86 M U S C L E & F i t n E S S J U Ly/A U g U S t 2 0 1 7 C h r i S to p h E r t E S tA n i
 FOOD ID for more quick and healthy recipes,
visit muscleandfitness.com/nutrition

Flour
Power
sub in these five healthy alternatives for sugar-spiking plain white
flour for a bigger nutritional punch. By meagan DRillingeR

1WHOLEmEaL
FLOUR
b e s t f o r : While
2 CHICKPEa
FLOUR
b e s t f o r : Boasting
3 BROWN
FLOUR
RICE

b e s t f o r : Brown rice
4 SOYa FLOUR
best for:
Relax, soya won’t give
5 COCONUT
FLOUR
b e s t f o r : This
wholemeal flour still 21 grams of protein flour provides 50% of you moobs. Which is grainless flour has
spikes your blood sug- per 90 grams, 25% of the daily recommended good news, as soya the lowest score on
ar, it’s a good sub for the daily recommend- amounts of key flour is a great alter- the glycemic index—
white flour. It’s richer ed dose of iron, and a vitamins and minerals native for cooking and a scale of 0 to 100
in essential nutrients whole lot of calcium, like B-complex vita- can be used to replace that measures how
like iron, which helps this flour is a muscle mins, which convert up to 30% of white drastically food spikes
make red blood cells, and bone builder. food into fuel, and flour. It’s packed with your blood sugar—
and fibre, which will For best results, three times the daily 29 grams of protein per with a score of 45.
leave you feeling full replace up to half the recommended amount 85 grams and is also a (Below 55 is consid-
(and help you in the amount of white flour of manganese, which rich source of calcium, ered low.) Coconut
Cl i v e Wat k ins/ sHU t t eRs t O Ck ; eR m a k Oks a n a / sHU t t eRs t O Ck

bathroom). And with 16 in a recipe helps the body form B-complex vitamins, flour is also gluten-
grams of protein per with chickpea flour, connective tissue and and vitamin K, which free. You should use
120 grams, it’s a but mix it with other bones. It’s best used is essential for bone it to replace up to 20%
great addition to pro- flours like rice flour as breading and to strength and heart of the flour called for
tein pancakes. and bean flour. thicken sauces. disease prevention. in a recipe.

b u y e r b e wa r e : b u y e r b e wa r e : b u y e r b e wa r e : b u y e r b e wa r e : b u y e r b e wa r e :
Toby Amidor,
Amidor M.S.,
M S R.D.,
RD For athletes who Like chickpea flour, According to the You’ll want to sub
nutrition expert and are counting carbs, this is another American Nutrition in coconut flour for
author of The Greek chickpea flour carb-heavy choice.. Association, raw grain-based flours in a
Yogurt Kitchen, warns contains 53 grams According to Amidor,
or, soya beans contain 1-to-1 ratio, as it’s dry
that baking or cooking per 90 grams. 160 grams of brown n several antinutrients and needs to be used
with only wholemeal rice flour contains 574 that can damage with plenty of eggs
flour will make a dish calories, 121 grams your ability to absorb or pureed fruits for
dense and tasteless, of carbohydrates, protein, which pro- moisture. If using it for
so combine with it plain and only 11 grams of cessing helps reduce frying or sautéing, also
white flour. protein. but doesn’t eliminate. employ a 1-to-1 ratio.

MUSCLE & FitnESS 87

 > The smartest and most affordable ways to incorporate the
world’s greatest lean protein into your daily diet.
B y N i l s B e r N s t e i N /// P h o t o g r a P h s B y t r a v i s r a t h B o N e

Fact no. 1: temperamental.

You need to eat fish.
It s high in protein, low in calo-
It’s
ries, and contains a lot less fat
than meat (and it’s often the best
type of fat: heart-healthy, muscle-
building omega-3s). But you
already know that—which,
unfortunately, doesn’t change.
Fact no. 2:
You rarely eat fish.
Maybe you’re lazily committed to
being a master of the cheap
post-workout chicken escalope.
Maybe you find that cooking
tilapia or cod or hake is just too
expensive, too involved, too
ntal. (Back to chicken!)
Or maybe you’ve confined your
fish eating to restaurants, where
you’re likely consuming it the
wrong way. (We’ll show you the
right way.) We’ve got you.
Bearing in mind today’s mind-
boggling array of “farmed” and
“wild” fish, we’ve reached out to
top fishmongers, chefs, and
ichthyologists (fish scientists) to
discover the dead-easiest ways for
you to incorporate more fish into
your daily diet. These include the
best ways to prep fish quickly and
simply at home, how to pick a
luxury chef-approved tin of tuna
that isn’t bone dry, and which
questions to ply your waiter with
to guarantee he brings you the
freshest, healthiest-cooked catch.
Because there’s no way to get
around it…
Fact no. 3:
You need to eat fish.
Fish will not only add muscle to
your body, but it’ll also add years
to your life.
Dapper Snapper
Baking fish is by far one of the
healthiest cooking methods.
(Here: a red snapper with brussels
sprouts.) It also keeps fish moist
and cuts down on any fishy smell
in the kitchen.

88 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

E at Mor E f i sh!
he Five Fish to Buy
the
at Your Supermarket
No one should ever spend £30 per kilo on halibut.
The fish sold in your local supermarket can be
broken down into two basic categories: flat fish, like
flounder, sole, and halibut, which have lean, white
flesh and a delicate flavour, and are ideal for fish
novices; and round fish, which are broken down by
their relative richness. There’s oily fish—dinner-party
staples like salmon, trout, and mackerel, which have
sharper tastes that fish connoisseurs love—and leaner
white fish, like sea bass, cod, snapper, haddock, and
tilapia, which are milder in flavour and more versa-
tile.
Taking into consideration taste, health benefits,
and price, which fish lend themselves to the most
idiotproof cooking?
“As delicious as expensive fish like tuna, swordfish,
and halibut can be, there are always other species
available that are equally delicious and oftentimes a
fraction of the price,” says Ian MacGregor, CEO of
New York City’s The Lobster Place.
Fish is high in protein and has
a lot less fat than meat.
If you like your fish mild and sweet, go for h a k e
(around £18/kilo), a sweet, flaky fish that can hold its
own against the more-popular cod; or S k at e (also
roughly £15/kilo), a stingless ray whose meat comes
from its “wings.” “Folks tend to stay away from skate
due to its stringy appearance,” says MacGregor, “but
flavour-wise it stacks up against any sole or flounder
and is always at a far better price than 95% of the fish
in the case.”
If you prefer your fish darker and oilier—and, if
you’re a lifter, you should, since they come jammed
with more omega-3s—then MacGregor recommends
m a c k e r e l (from £6-12/kilo), a mild-tasting fish
that’s high in omega-3s and vitamin D, and is more
elegant than beefy tuna steaks. “It’s one of our
favourites,” he says. “It’s consistently available and
versatile: You can bake, poach, or grill it; it stands up
to almost any sauce; and it’s delicious just sprinkled
with sea salt and lemon.” He also likes a r c t i c
c h a r , a cold-water relative to salmon and lake trout.
(around £20/kilo) “It’s one of those fish that’s in
perfect balance, with a unique fatty texture and a
90 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
Three F f iI s
ShH Yo
OuU’r
ReE
nO
N oT Al
Bu
Ll Lo
U Y. e
Ow
EV
We
vE
Ed
eR
D TO
r.
o
For the sake of your central nervous system.
(And also for the safety of the planet.)
BlueFin tuna
Known as “hon-maguro” at the sushi bar, these fish
are being perilously overfished due to Japanese
demand. (The Atlantic bluefin is hurting as well.)
Bottom line: They’re tasty as hell, but if you eat
them you’re probably going to hell.
orange roughY
The endangered orange roughy, whose mild flavour
is easily matched by any number of sustainable op-
tions, is a bottom dweller caught by trawls—huge
nets that disturb important parts of the ocean
floor and catch large amounts of by-catch.
Shark
These top-chain predators, which are crucial to the
marine ecosystem, are preyed on by trawlers, fishers
hunting them for shark-fin soup, and individual ass-
holes. Also, shark meat is high in mercury—which can
damage the central nervous system and is particularly
dangerous to pregnant women and children.
sweet, mild flavour,” he explains. “And to top things
off, it has a delicious skin that becomes perfectly crisp
when pan-seared or grilled.”
And finally: If you’re going crazy and price is no
option, according to Jacob Willner of the famed
Isaacson & Stein fish company, a l a S k a B l a c k
c o D (also called “sable” or “sablefish”) is the way to
go. Fillets can cost well over £100/kilo, but they’re
well worth it, he says. “It has a rich flavour and a
fantastic buttery texture, it can be cooked many
different ways, and it’s very plentiful in fatty acids.”
looks matter
When shopping,
pick fish with
shiny skin; firm,
taut flesh; bright
red gills; no
bruises; and
clear eyes.

j U Ly/a U g U S t 2 0 1 7 MUSCLE & FitnESS 91

T H E O N LY W A Y T O
E AT T I N N E D T U N A
Whether it’s headed for a salad
sa or
a sandwich, here’s the best tin
t
of tuna on the market—and the
th right
(mayo-free!) way of prepping
preppin it.

Every bodybuilder knows there’s nothing

drier than tuna out of the tin. And there’s
gotta be a better way of prepping it than
drenching it with mayonnaise.
Good news: There is! First, buy
pole-caught wild albacore tuna, which
w
has a beautiful, silky texture. (Oil-packed
(Oil-
tinned fish have better texture and
an
flavour.) Here’s the ultimate recip
recipe for any
tuna sandwich and salad.

HOW TO PREP YOUR TUNA

Mix together:
140 g tinned oil-packed tuna, wel
well drained
1 tsp extra-virgin olive oil
1 tsp fresh basil, chopped (can also use
parsley or tarragon)
1 stick celery, diced
2 tsp black olives (niçoise or kalamata),
ka
rinsed, pitted, and roughly chopped
ch Three Really Great Tinned Fish
1 tsp capers, rinsed and roughly
chopped
roughl
That Are Also Great For You
2 tsp lemon juice, to taste, and/or
and/o salt,
to taste
(That Aren’t Sardines)
Lather tuna on whole-grain bread or We know you dig sardines, that tinned fish staple. Sadly,
dollop on greens. though, it turns out that most reliable seafood-watch
groups strongly advise against buying them. They’re
overfished, which is threatening not only sardine
OPEN A TINÉ populations
opulations but also Mediterranean food chains. (Low
For the most stocks
tocks have even forced Pacific sardine fisheries to
succulent, least-dry
tinned tuna, make close
lose temporarily in the past.) Here, a few terrific
sure it’s labelled  eat-anytime
at-anytime alternatives.
“oil-packed.”

FOOD STYLING BY ERIN JEANNE MCDOWELL; PROP STYLING BY MARTHA BERNABE

PULPO A L A G AL- WILD SOCKE YE
LEGO (OCTOPUS) SALMON FROM
IN OLIVE OIL AL ASK A
This
his octopus has a firm Wild Alaskan salmon is both
texture
exture and very mild flavour. your tastiest and most
It’s
’s an excellent source of both sustainable option. Sockeye
lean
ean protein and B12, which is also has more vitamin D than
essential
ssential for metabolism any other fish with flavour.
health.
ealth. To prep, drain well,
quickly
uickly sauté with a little
extra-
xtra- virgin olive oil and MACKEREL FILLETS
smoked
moked paprika, and spear IN OLIVE OIL
with toothpicks. Mackerel, with its high levels
of omega-3 fatty acids and
Available from Spanish vitamin D, is in the same family
food
ood retailers. as tuna, but these rich, sweet
fillets have none of the
chalkiness of most tinned
tuna. Pile them on bread with
a squeeze of lemon and some
sea salt.

92 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 E at Mor E f i sh!

Become a extra fat is needed. Plus, pretty

much with lime and basil; or c)
techniQue 2:
the
The
he P
poach
oach
master Fish
Master rainbow trout with orange

chef With
Chef and oregano. Poaching is one of the healthiest
ways to cook fish and also keeps it
Just Three
three inStructionS Gently
toss half a kilo of fish fillets
from drying out or stinking up the
kitchen. Poached fish can be
essential
Essential with two tbsp each of olive served hot, cold, or at room

cooking
Cooking oil, fresh citrus juice, and any
minced herb. Salt and pepper
temperature. Best fish for poach-
ing: salmon, Arctic char, halibut,
techniques
Techniques to taste. Wrap fillets in parch-
ment paper (folding edges so it
trout, cod, hake, and snapper.

doesn’t leak), or place in a tightly inStructionS Place fillets in a

techniQue 1:
the
he Bake
Baking is simple, foolproof, and
mess-free. It’s also easy to bake
large quantities at once, it
doesn’t stink up the kitchen,
and it's healthy because little
covered baking dish. Bake in a wide saucepan with enough
200˚C/Gas Mark 6 oven for 12 to vegetable or chicken stock to
15 minutes (denser fish and cover them (or you can make a
thicker fillets will take longer), quick poaching liquid by boiling
or until it breaks apart easily water with some carrot, celery,
with a fork. Don’t stress about onion, herbs, salt, and a splash
overcooking—sealing in the of white wine, then straining).
juices like this keeps it moist. Remove the fish and heat the
liquid over low heat until it’s
steaming but not bubbling. Return
the fish to the pan in a single layer
and cook until it flakes easily with
a fork, about 10 minutes. Poaching
Chef tip!
if you’re grilling, is very forgiving, so don’t stress.
don’t worry
about fancy
sauces. "Lemon, techniQue 3:
olive oil, and hot
sauce are all the Grill
The grill
you really
need,” says Grilling is superhealthy and results
Ben Pollinger,
executive chef of in a concentrated fish flavour that
new york eatery is ideal for whole fish or skin-on
Oceana. “though
the sweet, sour, fillets and steaks; firmer fish, like
and herbal notes tuna, striped bass, salmon, mahi
of fresh salsa
also really mahi, and snapper work best—just
complement the be sure all are of the same thick-
charred flavour
of fish.” ness, for even cooking.

inStructionS Make sure the

grill grates are clean, well-oiled,
and blazing hot. Pat fish dry, then
lightly oil the skin. Gently place
the fish on the grill and let sit—
don’t nudge, or it’ll stick—for
about 3 minutes (check after 2
minutes to see if it’s sticking),
then flip and cook, with the grill
covered, another 3 minutes. If
you’re worried about it sticking,
use a grill screen, a grill fish
basket, or a layer of foil.

j U Ly/a U g U S t 2 0 1 7 MUSCLE & FitnESS 93

SUPERFOODS
WHICH ARE LEGIT
AND WHICH ARE HYPE?

I
IT’S HARD TO AVOID NEWS ABOUT THE LATEST
‘SUPERFOOD’
PERFOOD’ THESE DAYS. Virtually every magazine, ANCIENT
newspaper,
week
spaper, and news organisation does at least one story a
k on them. Unfortunately, most claims about the incred-
GRAINS
Of course,
cours the big superstar
ible health or fitness effects of these nutrients are either amongst superfood grains is qui-
theoretical,
retical, done in studies in a petri dish or in rats or, even noa, but is it a deserving super-
star? Is it
i actually ‘better’ than
worse,se, come from some celebrity who is a self-nominated other whole
w grains? I expected
nutrition
ition expert (having gone to the University of Google or to be underwhelmed
un by the
nutrition profile and research on
having ng been ‘taught’ by some Hollywood ‘wellness guru’). quinoa, but I found that it has
Well,, I’m here to give you the facts on which of these foods many ‘super’
‘su qualities. First off,
actually
ally offer real benefits to your performance, health, or while most
m grains are so low in
lysine that
th they can’t on their
bodyy composition and which don’t pass the evidence test! own sup
support muscle growth,
Fistt off, I’m not going to look at the obvious ones like tea quinoa h has plenty of this es-
or omega-3s
mega-3s because we all know they’re healthy. Second- sential amino
a acid. In fact, it has
a level of
o protein quality on par
ly, II’m
m going to lean more towards evaluating the more with animal
ani protein. There is
controversial foods trending, that haven’t been properly a catch, though—whole quinoa
protein is not absorbed
ab as well
scrutinised. I’ll also present the ones that haven’t been as the protein on its own, so the
given the respect they deserve. typical problem with proteins
Among the targets of my scrutiny (in alphabetical order) obtained from plants still ex-
ists with quinoa. However,
will be Ancient Grains (such as Quinoa), Beetroot, Cinna- one study showed that when it
mon, Chia, Cocoa, Eggs, Kale, Nuts, and Spirulina. comes to protein, cooked quinoa

94 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7


was utilised by the body just as ef-
fectively as casein, although studies
have also shown that the protein
content of quinoa can vary widely
from 9-16 percent (and its fat and
fibre intake can vary similarly). To
get your 25 grams of quality protein
from quinoa, you’d still have to eat
150 to almost 300 grams (570 to 1,150
calories) of it. I would recommend
eating it as a healthy source of fibre,
micronutrients, and phytochemicals
rather than the ssole source of protein
at a meal or snack.
Other benefits show that it is high
in several vitamins and minerals, it
may be a useful probiotic, antioxi-
dant, and aid with weight reduction.
One major use of quinoa is to replace
wheat in gluten-free foods, but care
must be taken because in one study,
two of 15 quinoa samples contained
compounds called ‘celiac-toxic epi-
topes’, which could cause the same
kinds of effects as gluten in people
with celiac. There has even been one
case report of anaphylaxis (severe
allergy). Overall, though, quinoa has
several advantages over wheat and is
a healthy food choice, but I’m unde-
cided on its ‘superfood’ status.
The other ancient grain we’ll touch
Benefits of Quinoa
show that it is high in
several vitamins and
minerals, it may be a
useful probiotic,
antioxidant, and aid
with weight
reduction.
on here is amaranth. Like quinoa,
it has good amino acid/protein
content. While the average outcome
from three samples was 14 percent
protein, other sources (like the
USDA) put the protein content as
low as four percent. I also can’t find
solid evidence that the protein qual-
ity is as high as quinoa. On the other
hand, amaranth has been shown in
some studies to potentially improve
blood pressure, cholesterol, and act
as an antioxidant. While it may have
advantages over wheat, I wouldn’t
call it a superfood until research con-
firms some of its benefits in humans.
S U PE R FO ODS

BEETROOT
For both health and exercise perfor-
mance, beetroot is definitely
d a legit
superfood. On the health
h side, there
is little question tha
that it significantly
reduces blood pressure,
pres therefore
benefitting hyperte
hypertension and the
kidneys. There are also several
studies to support iits effectiveness
in type-2 diabetes, arteriosclerosis
(narrowing and ha hardening of the
arteries), and dementia.
dem The main
effect of beetroot sseems to be as a
result of nitrates, w which boost nitric
oxide, causing a lo lowering of blood
pressure, but research
resea also impli-
cates phenolic aci acids, flavonoids,
and betalains.
Betalains are
rarely found Multiple studies
in other foods have come out in
and are known the last few years
to have both
strong antioxi-
showing that
dant and anti- beetroot improves
inflammatory performance.
effects, which
may impart
benefits that are as good or better
than nitrate.
Multiple studie
studies have come out
in the last few years
ye showing that
beetroot improv
improves performance.
Most of the initial
initi studies were in
endurance-based sports, but several
endurance-base
have measured performance and power in sprinting performance,
recovery in resistance-type
resi train- better performance in agility tests,
ing and measures
measur of power. We and better measures of recovery—
know from the effects of beetroot including enhanced recovery of
directly and becbecause it boosts nitric performance, reduced muscle sore-
oxide that it improves
im the efficiency ness, and improvements in other
P H O T O S C O U R T E S Y O F A L A M Y. C O M

of oxygen use during

d exercise, in- measures of recovery.
creases levels o of anabolic hormones, Eating beetroot (or beet drinks or
increases the m mechanisms of muscle pre-workouts with beet powder and
growth, and increases
in measures of such) is now one of the top recom-
muscle strength.
strengt mendations to get that extra boost
Specific studies
stud using beetroot in performance in the gym or on the
confirm this andan have shown in- pitch. It is likely to help you recover
creased measures
measu of strength and better, too.

96 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 COCOA
CINNAMON Cocoa, like beetroot, is show improvements in
The most powerful benefit of a complete ‘no brainer’ physical performance.
cinnamon is in improving insulin for the designation Nothing specifically in
efficiency. There are literally
superfood…and for many weight training yet, but
dozens of studies showing this
effect. A recent review of the
of the same reasons: it studies demonstrate
highest quality studies showed boosts NO (nitric oxide), increases in muscular
that in type-2 diabetics, improves blood flow, endurance and power
cinnamon had small but helps with inflammation, output. Additionally, co-
significant effects on insulin’s is a powerful anti- coa has some fascinating
ability to control blood sugar oxidant, and improves effects on muscle. Again,
levels and the damaging effects
exercise performance. It nitric oxide is known
of excess blood sugar. This,
and its ability to reduce
has also been shown in to stimulate muscle
inflammation have led to research to have benefi- growth and uniquely,
studies investigating its cial effects on choles- cocoa also helps
potential to reduce heart terol, insulin function, reduce stress hor-
disease and even cancer risk. It the liver, kidneys, and mones like cortisol,
also has anti-microbial effects, even brain function. It catecholamines,
seeming to attack unwanted
may even help reduce and others.
strains of bacteria. For those
concerned with exercise
body fat.
recovery, the dual properties of The difference between
improving the body’s cocoa and beetroot is
metabolism of sugar and how it works. While
reducing inflammation may be beetroot supplies the
useful in athletes who train raw material (nitrate)
hard and/or often. If you have
to make nitric oxide in
risk factors for diabetes,
cinnamon probably deserves to
the body, cocoa boosts
be a superfood, but doesn’t nitric oxide via its con-
quite make the grade otherwise tent of ‘catechin poly-
phenols’ (the same
ones found in tea and
CHIA wine—but cocoa is
Basically, chia seeds are a a four times more
more concentrated source of concentrated
omega-3 compared to
source). Again,
flaxseeds. But does this alone
make chia better? Perhaps not,
like beetroot,
but chia has also been shown several (about a
to slow the absorption of sugar dozen) studies
and reduce appetite better than
flax. It has also been shown in
high-quality research to
decrease inflammation and
cause significant weight loss,
particularly around the waist,
when compared to an oat bran
placebo. Flax has not been
shown to have these weight/fat
loss effects directly. If you
believe that flax seeds are a
superfood, then, in my book,
chia is a ‘super’ superfood.
S U PE R FO ODS

EGGS
Yes, EGGS! It isn’t that long
ago that eggs were vilified
as being unhealthy and full
of cholesterol and fat. When
it was proven that dietary
fat and cholesterol had no
particular negative effects
on health, no one seemed to
revise this opinion. In fact,
most doctors probably still
tell patients with
cardiovascular risk factors
to avoid eggs. Today, this
isn’t just an unfounded
recommendation, it’s
harmful. About 10 years
ago, eggs for breakfast was
shown to decrease caloric
intake for the rest of the
day. Then, about eight years
ago, a study showed that
when subjects were given
four egg yolks per day, their
bad (LDL) cholesterol didn’t
change and in fact, their
good (HDL) cholesterol
levels went up—thus
reducing the risk of heart
and vascular disease. If that
weren’t enough, a very
recent study not only
showed that, compared to
not eating eggs, one egg a
day (again) improved several
aspects of cholesterol. But
when they upped the egg
intake to two and three per
day, the benefits were even
greater and included higher
antioxidant levels in the
blood—so three eggs per day KALE
in this 12-week study Kale is the new superstar of the Likely the most important of
showed very significant
cruciferous vegetable family, these effects is that they can
improvements in measures
of disease risk. As every
which includes broccoli, cabbage, treat and reduce the risk of many
fitness fanatic already cauliflower, and others. This is cancers. However, there is no
knows, eggs are an probably a little unfair because good evidence that kale does this
affordable, top-quality most of the research that has been any better than its relatives. Kale
protein source packed with done on the other cruciferous has been shown to help lower the
all kinds of nutrients. BUT it’s veggies (especially broccoli) has blood sugar response from high-
primarily the yolks that make
focused on the molecules glucora- carb meals, improve cholesterol
eggs a superfood—so STOP
with the egg ‘whites’
phanin and sulforaphane, which levels and thin the blood, so it
already! are common to all of these plants has a very impressive CV. But if
and believed to be responsible for broccoli is called a superfood, kale
most of their superfood effects. deserves the title, too.

98 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7

 NUTS
Nuts are high in fat but, as discussed
relative to eggs, it has been clearly
shown that there is no googood evidence
that dietary fat increases obesity
o risk
and we know that it is the type of
fat eaten, rather than the aamount,
which impacts disease riskrisk. Nuts
have a healthy fat profile, aare reason-
ably high in protein and fibre,
fib and
are virtually sugar free. De
Despite this,
many believe their high fa fat content is
reason enough to avoid nuts. This is a
big mistake.
There is more than enough research
about the many varieties of nuts and
their benefits to do an entire article
(maybe that’s one for the ‘to do’ list?)
but let’s summarise what is known.
From a health perspective, a 2016
review of all of the best research
concluded that nuts decrease the risk
of heart disease, cancer, and several
other diseases and reduce the risk
of death overall. It has long been
known that higher nut intake reduces
coronary artery disease risk. On
top of that, epidemiological studies
show that those who eat more nuts
have lower body weights for their
heights (lower BMI). Other studies
of nuts found that body weight either
stayed the same or decreased and,
interestingly, it seems that a greater
proportion of the fat consumed from
nuts end up in the stool, so it is not
absorbed, essentially making nuts a
lower calorie option than has tradi-
tionally been believed.
From a fitness perspective, it makes
sense to eat nuts for their health and
body weight benefits as well as for
their ability to help you feel fuller
longer. They may help increase meta-
bolic rate and fat metabolism. For all
of these reasons and more, nuts are
definitely a superfood.

SPIRULINA OK, the big claim usually drummed out for spirulina is that it is
“high in protein” and good for immunity, along with other health benefits. In fact,
spirulina does have a surprisingly impressive concentration of complete protein for a
nutrient that doesn’t come from animals. In its dehydrated form, it contains up to 70
percent protein, along with a variety of vitamins and minerals. However, because a
typical serving of spirulina is only a gram or two, it may not be logical to imply that it
is a substantial source of protein—unless you are eating 20 or 30 times this amount!
Unfortunately, you can’t exactly skip your protein shake and chicken breasts for the
day because you had a serving of spirulina. Also, one form, spirulina fusiformis,
actually suppresses immunity. So as far as superfood status, more research is
needed in this case.
Kale has been
shown to help
lower the blood
sugar response CONCLUSION
from high-carb While all of these foods are good for you, it is beetroot, chia, cocoa, eggs,
meals. kale, and nuts that I would say truly deserve superfood status. Cinnamon
could be considered one if you are diabetic. And, while spirulina, quinoa, and
amaranth certainly have great nutritional qualities, more research is needed
before I could, without superlative, call them superfoods.
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100 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7


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aining. Leucine is probably
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kind of special processing
results in a very high quality,
biologically active protein that is
extremely high in the essential
amino acids (EAA) and cystine.
The importance of the EAA
has already been discussed
(above). Cystine is actually a very
versatile, sulphur-containing
amino acid that helps form skin,
bone, hair, nails and connective
tissues. Cystine has a wide
variety of roles as a substrate
(building block) in the synthesis
of: glutathione (a powerful
antioxidant that helps remove
toxins from the liver), taurine
(which plays roles in fluid balance
and hydration), and N-acetyl-
cysteine (used to treat Tylenol
[acetaminophen] and carbon
monoxide poisoning, protecting
against environmental pollutants,
and other cardiorespiratory
conditions).
supps NEWS

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Muscle Food
Diet loving pizza fans can finally rejoice at being able to
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Online healthy food retailer, MuscleFood.com has
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Smith machineS Suck!

You probably think that Smith machines are a joke and no serious trainer would
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squats, behind the back shrugs and reverse grip bench presses.
The Ironmaster IM2000 Self Spotting Machine was designed and refined over
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The IM2000 includes upper and lower cable systems that utilises standard or
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The best Smith machines use linear ball bearings as a means of guiding the bar
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Find out more about the IM2000 and grab a 10% discount this month with code
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j u ly/A u G u S T 2 0 1 7 MuSClE & FITNESS 103

PART
1

PUMPIN
This year marks the 40th anniversary of the greatest film about bodybuilding
G IRON AT
40
and arguably Arnold Schwarzenegger’s greatest role. / By Shawn Perine
 PUMPING
IRON @ 40
FOR MUch OF ITs hIsTORy,
“bodybuilding” was an enigma. Its participants
were thought to be vainglorious fetishists, and the
activity itself was viewed as perverse by some and
a waste of time by others. Certainly bodybuilding
wouldn’t have been considered a bankable subject
for a feature film in the mid-1970s, which is when
documentary director George Butler got the idea to
make such a movie. With equally formidable sup-
plies of foresight and determination, Butler willed
his cinematic ode to bodybuilding to fruition 40
years ago this month, and the bodybuilding
world still owes him a large debt of gratitude.
Since its initial theatrical release on
Jan. 18, 1977, Pumping Iron has made a
winding journey from art-house film to public
TV fodder to collectible video to Netflix
staple, all the while growing in popularity
with bodybuilders and film buffs alike.
A Chance Encounter
How did a documentary about competitive
bodybuilding ever get made in the first place,
especially considering the prejudices much
of America harboured toward the sport?
Ironically, the genesis of Pumping Iron
can be traced back to the most mainstream
1972
sports publication in the world. In 1972,
Sports Illustrated, in an effort to explore
unconventional subject matter, commis-
sioned Charles Gaines, then-30-year-old
associate professor of creative writing at
New England College in Henniker, New
Hampshire, to report on a bodybuilding
competition to be held in Holyoke, Massa-
chusetts. Gaines recruited his friend George
Butler, 28 at the time, to shoot photos for
the article.
The scene Gaines and Butler witnessed on
that early summer evening was something so
exotic and incongruous that it more closely
resembled the set of a Federico Fellini film
than a sporting event. Yet, as Butler would
later say, it was so bizarre that it could only
be American. There, in the midst of a rural
town in western Massachusetts, hidden
within stands of evergreen trees, stood a
106 MUSCLE & FiTnESS j U Ly/A U g U S T 2 0 1 7
small makeshift meeting hall with collapsible
walls and bench seating that was literally
overflowing with hundreds of screaming
people. Drawn from all walks of life, yet
bound by one common thread—an intense
love of the sport of bodybuilding—they had
come to bear witness to the ascension of an
heir to the title of Mr. East Coast.
Backstage, anxious competitors awaited
their turns to be called out front, all the
while pushing and pulling on weights,
cables, and one another in an effort to
retain the ethereal “pump” of blood that
would give their muscles a fuller appear-
ance. Onstage, massively muscled men,
dressed only in bikini trunks and a coat of
baby oil, posed and flexed under the glare of
white-hot stage lights, their only accompa-
niment a carnival calliope and the barker-
like introductions of the show’s emcee. Out
front, the supportive crowd was boisterous
and insatiable, yet as knowledgeable and
opinionated as the most dedicated fans of
any more mainstream sport.
As the drama of the competition unfolded
before the two men, they quickly realized
that they weren’t chronicling any ordinary
athletic event. Gaines and Butler knew that
the scene playing out before their ever-
widening eyes transcended the bounds of
sport. Bodybuilding, they thought, was a
culture as unique as any America had to
offer, and they would be the ones to intro-
duce it to the general public. Charles Gaines
and George Butler would be the Lewis and
Sports Clark of bodybuilding.
Illustrated
magazine If at First You Don’t Succeed
sends Charles Despite the success of their SI article,
Gaines and
George Butler Gaines and Butler felt there was much
to report on more story to tell than could fit within the
a bodybuilding columns of a single issue of a publication. So
competition they decided to write a book. It would be
in rural New the first to comprehensively chronicle the
England. There
the idea for history and current status of competitive
Pumping Iron bodybuilding.
was born, the With an advance from Doubleday
first book to publishing, Gaines and Butler set out on a
chronicle the cross-country trek—from Massachusetts to
history and
current status New York to California—to interview
of competitive and photograph the biggest stars of the
bodybuilding. day, including Franco Columbu, Ed
 A 29-year-old Arnold Schwarzenegger being filmed as he prepares to capture his sixth Mr. Olympia title in Pretoria, South Africa.
O P EN ER S P R E A D: G E O RG E B U T L ER / C O U R T E SY O F W H I T E M O U N TA IN F IL M S. T H I S PAG E:
Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
 PUMPING
IRON @ 40
Arnold and fellow Corney, Mike Katz, Steve Michalik, and
bodybuilder Franco Arnold Schwarzenegger.
Columbu were the Upon returning to New York, the duo
original bromance.
dropped off their manuscript at the Double-
day office. Within a couple of days, they
received a letter from the editor-in-chief of
the publishing giant. George Butler won’t
soon forget the contents of that letter.
“He wrote us saying, ‘I want my money
back,’  recounts Butler. ‘No one will ever
read this book, and no one will ever be
interested in Arnold Schwarzenegger.’ ”
Down, but not out, the two shopped
20
their book proposal around Manhattan
until they eventually found a champion for
their cause in Simon & Schuster. With the
support of a reputable publishing house
behind it, Pumping Iron: The Art and Sport
of Bodybuilding hit the bookstores in
Number of print mid-1974. It was an instant unqualified
runs of Pumping
Iron: The Art and success, making The New York Times
Sport of Body- best-seller list and eventually registering
building, which an incredible 20 print runs.
became an By early 1975, the dynamic duo of Gaines
instant hit and a and Butler had made great strides in their
New York Times
best-seller when effort to take bodybuilding out of base-
published in ments and backrooms and place it squarely
mid-1974. on the coffee tables of America. If the
108 MUSCLE & FiTnESS j U Ly/A U g U S T 2 0 1 7
nation had not yet embraced bodybuilding
as a socially acceptable activity, it was at
least beginning to warm up to the notion
that the pursuit of a physical ideal through
weightlifting might not be quite so illicit
after all. Mission accomplished. For now.
A F A R C H I V E /A L A M Y; Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
A Star Is Built
Photographers are, by nature, visually
oriented people. They can make the mental
leap from idea to art form while the rest of
us are still pondering the idea. For a
photographer with the talent of George
Butler, that leap was a mere bunny hop
when it came to envisioning the book
Pumping Iron as a feature-length film.
Butler knew that the subject matter he
and Gaines had so successfully captured in
print was tailor-made for the screen. From
the training to the competition to the
underlying forces that drive its athletes to
succeed, the art and sport of bodybuilding
couldn’t ask for a better medium than film.
Moreover, Butler had become acquainted
with one bodybuilder in particular who
possessed as much charisma as any
Hollywood actor, despite his thick Aus-
trian accent, 56-cm arms, and tongue-
 Arnold hits his
signature pose, the
twisting ¾ back
shot, showcasing
his 56-cm arms.

Arnold,
Butler
thought,
was
practically
born to be
a movie
star and,
moreover,
was the
one man
who could
carry the
film, on
twisting surname. Arnold Schwarzenegger, 1975 with a small but efficient crew and a
Butler thought, was practically born to be a budget of $400,000, raised by George very wide
movie star and, moreover, was the one man Butler himself. The cameras followed shoulders,
who could carry the film, on very wide the paths of four bodybuilders over
shoulders, to box-office success. the course of 12 weeks as they prepared
to box-
So, with a subject, a title, and a leading to compete for the highest titles attainable office
man, George Butler went about the business
of shooting the feature-length documentary
by each: the IFBB Mr. Universe for
Mike Katz and the IFBB Mr. Olympia
success.
Pumping Iron in the summer of 1975. for Lou Ferrigno, Franco Columbu, and
Arnold Schwarzenegger.
On the Road Again Over the next 3½ months, Butler,
The filming of Pumping Iron began in July cinematographer Robert Fiore, and
 PUMPING
IRON @ 40
members of the ever-changing crew
Even from an
worked their way from Massachusetts to
early age, Arnold Connecticut, New York, and California,
possessed all the and internationally, to Montreal, Paris,
traits of a movie star.
Sardinia, and Pretoria. Through workouts
and meals, naps, and spats, the Pumping
Iron team followed their subjects’ every
move in an effort to expose not just
muscles but also the men who patiently,
tirelessly, and earnestly dedicated their
lives to building them. As the days turned
to weeks, it became increasingly evident
that not only was the Pumping Iron team
capturing the inherent drama of the
act of bodybuilding, they were also
profiling four unique and widely
disparate individuals.
110 MUSCLE & FiTnESS j U Ly/A U g U S T 2 0 1 7
The Fantastic Four
Despite his intimidating size (185 cm and
Z U M A P R E S S I N C . /A L A M Y; C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
109 kg), Connecticut’s Mike Katz is
revealed to be a soft-spoken introspective
man who, in addition to being a top
bodybuilder, was a schoolteacher and
devoted father of two. For Mike, body-
building was a way of dealing with hurtful
childhood taunts and ostracism.
“I can remember times when kids would
be going to dances…and I would just leave a
dance for no reason and say, ‘I’ll show them’
and go and run on a track for two or three
hours or go home and lift weights,” Katz
reminisces in the film. Yet the man Mike
Katz would become, with the help of cold
rolled steel and countless liver tablets,

With ultimate
confidence and
poise, Arnold walks
through the movie
as if it were his home
and everyone else
was just visiting.
inspires only adulation and respect from the
crowds that cheer him as he guest poses at
the Mr. East Coast show and competes in
the Mr. Universe contest. Although Mike
did not take the title on that occasion (he
placed fourth behind Ken Waller, Roger
Walker, and Paul Grant, who placed first
through third, respectively), the combina-
tion of fortitude and humanity he exhibits
renders him the movie’s most endearing
protagonist.
“I adored him,” Butler would later say.
“He’s a fine human being.”
Brooklyn native Lou Ferrigno was only 23
at the time, but he was already challenging
five-time reigning champion Arnold
Schwarzenegger for the 1975 Mr. Olympia
title. At 196 cm and 125 kg, Lou was the 1975 Mr. Universe
largest bodybuilder at that time, yet Butler’s winner Ken Waller
cameras show him to be a reticent giant, and Arnold posing
living in the smaller shadow of his father,
post-workout.
Matty. Their relationship appears more than
a little awkward as Matty time and again
imposes his will on his young son. The elder
Ferrigno frequently utilizes the word we
when speaking of Lou’s attempt to win the
Olympia. All the while, Lou’s quiet obedi-
ence to his father and earnest devotion to
his sport clearly define him as the movie’s
underdog, and the contrasting scenes of
Lou’s small dark world and Arnold’s big
bright one set up the main, and most
compelling, storyline in Pumping Iron.
Franco Columbu’s joyful personality
shines through in every one of his scenes.
The 165-cm powerhouse provides relief,
uplifting if not comic, through his spirited
storytelling, amazing feats of strength, and
ever-present smile. Location filming in
Columbu’s homeland of Sardinia, the
mountainous island off the western coast of
Italy, illustrates just how far his journey
from shepherd to bodybuilding champion
The number of
was. Yet the most interesting insight into bodybuilders
Franco Columbu would be found in his the film profiled
complex relationship with best friend, over a course
and sometime antagonist, Arnold Schwar- of 12 weeks:
zenegger. Franco Columbu,
Lou Ferrigno,
From the moment Butler’s cameras began Mike Katz,
rolling, Schwarzenegger established himself and Arnold
as the star of Pumping Iron. It wasn’t for the Schwarzenegger.
 PUMPING
IRON @ 40
fact that he was the best bodybuilder on the
planet at the time or even that his story
was given the lion’s share of film. Arnold
Schwarzenegger simply had that intangibly
indefinable trait few individuals possess that
makes us want to watch their every move, be
it onscreen or in person, and he knew it.
George Butler also knew it, and soon, he was
betting, the rest of the world would, too.
With ultimate confidence and poise,
Arnold walks through the movie as if it were
his home and everyone else was just visiting.
Without hesitation or a second thought, he
methodically does away with each of his
competitors—Ferrigno, Columbu, Serge
Nubret—first mentally, then physically, at the
Mr. Olympia in Pretoria, South Africa.
His “performance” throughout is
Oscar-worthy as he portrays a man with
limitless charms and the guile to know
how to use them. The fact that he was
gifted with the best genes of the bunch
only increased Schwarzenegger’s advan-
tage over the competition.
By the end of shooting in early Novem-
ber 1975, Arnold had indeed won the Mr.
Olympia competition for the sixth consecu-
tive year, and George Butler had completed
filming his magnum opus of bodybuilding.
The Last Laugh
In an effort to raise production money for
Pumping Iron, Butler had invited 100 or so
potential investors to a screening of a test
film of Arnold Schwarzenegger shortly
before actual filming was to begin. Butler
saw Arnold’s potential right off the bat and
hoped that his esteemed gathering would,
too. No sooner had the house lights been
3,000
The number of people Butler approached individually
for funds before the 12-week shoot began in 1975.
112 MUSCLE & FITNESS J U LY/A U G U S T 2 0 1 7
Every film needs dimmed and the projector turned on than
an antagonist: the sounds of laughter erupted.
Butler portrayed “George, I’m going to speak for all of your
Lou Ferrigno as the
bigger, younger, friends in this room,” began playwright
up-and-comer Romulus Linney at the end of the screening.
looking to dethrone “If you ever make a movie about Arnold
the reigning champ.
Schwarzenegger, you’ll be laughed off 42nd
Street.” The overwhelming consensus in that
room was that Butler had made a grave
miscalculation—the public would be com-
pletely turned off by a film about bodybuilding
and by Arnold Schwarzenegger in particular.
The experts had spoken: Pumping Iron was
destined to fail.
Forty years later, those words sound as
absurd as those who asserted that the
horseless carriage would be a passing fancy.
The “art and sport of bodybuilding” is now
deeply ingrained in the social fabric of not
only America but also the world. Arnold
Schwarzenegger has become one of the
Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
all-time top-grossing movie stars, as well as a
director, activist, humanitarian, real-estate
mogul, and even governor of California.
As for Pumping Iron itself, a wildly
successful theatrical release was followed by
a nearly 14-year run as a staple on public and
cable TV stations. Today, at 40, it can be
viewed on Netflix any time and has acquired
the status of a certifiable classic, popular not
only with bodybuilding aficionados but with
Arnold fans and film buffs alike.
Thanks in no small part to the efforts of
George Butler, Charles Gaines, Arnold
Schwarzenegger and Sports Illustrated, to
name a few, bodybuilders will forever have
a film they can turn to for inspiration,
historical reference, and a whole lot of
entertainment.
 Next issue: An interview with
Pumping Iron director George PART
Butler conducted by M&F
Editor-in-Chief Shawn Perine. 2

Arnold posing with some lovely co-workers during a Joe Weider photo shoot for the namesake Crusher, 1975, Los Angeles, California.
100,000-
THE

> Weaklings and the weak-willed need not apply to attempt this insane—
and insanely fun—challenge to put up monstrous weight in one week
B y C . J . M u r p h y, M . F. S . , C - I S S N /// p h o t o g r a p h S B y e d g a r a r t I g a

SHOT ON
LO C AT I O N
AT N e w yO r k
SpOrTS CLub,
ASTOrIA, Ny

114 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

0-Pound
Challenge

The id e a
M&F editors sent
me, at first, seemed
ludicrous—a
100,000-pound
workout.
That’s right. One workout. A hun-
dred thousand pounds of iron lifted.
After rolling this idea around my
brain, I realized there was no rea-
sonable way I could embrace it—or
recommend it.
For one thing, unless your name
is Eddie Hall or Lasha Talakhadze
(the gold medal–winning weight-
lifter at the Rio 2016 Olympics),
you could end up in the hospital or
even a body bag due to rhabdomy-
olysis, a condition that sometimes
116 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
occurs after an extremely strenuous
training session, which results in
kidney failure and worse. In fact, if
one of the coaches at my gym, Total
Performance Sports in Malden,
Massachusetts., ever programmed a
100,000-pound workout for a client,
I would fire that coach. However, it
is feasible for an experienced lifter
with a good base of strength to
lift 100,000 pounds over an entire
week. What’s more, such a feat
would not be just a silly stunt.
There are many benefits to lifting
this much iron in seven days:
l It will break up the monotony of
your normal routine.
l It will force a huge growth hor-
mone release, which will lead to
more size. (Here’s how: Your body
has two large releases of growth
hormone every day. The first is
during REM sleep cycles. The
second is after strength training.
Literally lifting tons of volume can
significantly increase your growth
hormone production, therefore
making you more jacked.)
l You’ll amp up your strength
due to the humongous amount of
volume you’ll be heaving skyward.
This is the sort of “break up the
pattern” move you need every
now and then to shock you out
of a strength plateau.
l It’s just an ambitious challenge to
keep you excited about trying to hit
a new goal. Remember that gigan-
tic steak, the Old ’96er, that John
Candy tried to finish in The Great
Outdoors? This is kind of like that.
But in iron form. In fact, if you’re
able to complete this challenge,
treat yourself to a giant steak.
 100,000-P ou n d C h a l l e ng e

NUTRiTiON
During this week, you’ll probably
notice that you’re starving. This is
because your body is expending a
ton of calories during these work-
outs. So take my advice: Eat! I sug-
gest adding at least 25% more calo-
ries to your diet during this week.
That’s a 25% increase, minimum.
You may find you need even more
calories. From carbs, especially.

VOLUMe
Also, I should probably say a few
words about volume here, just to
make sure we’re all on the same
page. The average recreational lifter
does not typically calculate total
volume lifted in his training ses-
sion. However, the best competitive
lifters do. And it’s rather simple to
calculate. Your volume is the total
amount of weight moved in each
set, exercise, and training session.
For example, if you squat four sets
of five reps at 500 pounds per rep,
then your volume per set would be
2,500 pounds (500x5), and your
total volume for squats would be
10,000 pounds (2,500x4). To
calculate your total volume for a
workout, you simply add up the
volume from each exercise in your
training session. Easy, right?
But as you can see by the example,
hitting 100,000 pounds of volume
in one session would be extreme for
even the strongest lifters. And as do manage to lift all that weight, Dumbbell Lunge
previously mentioned, even if you you could face serious health Hold a dumbbell in each hand
repercussions afterward. and don’t let the weight touch
With that in mind, I have cre- your sides. Lunge forward
ated two possible paths to 100,000 with your right leg until your
Leg Press pounds for you. The first, for more front thigh is parallel to the
The higher up your feet are on the advanced and/or stronger lifters, floor. Stand back up and then
sled, the more your hamstrings is a three-day plan. The second, repeat with the other leg.
and glutes will come into play. for less advanced and/or weaker
Also, ensure that you’re not fully lifters, is a four-day plan. (Having
locking out your knees at the top said that, please don’t be offended
of the exercise, as having that by the term “weaker lifters.” Hitting to 100,000 pounds will be difficult
much weight on your joint can this much volume in a week is quite routes, fraught with pitfalls. Neither
lead to an injury. an achievement, no matter how will be easy. But both are possible.
many days it takes you.) Both paths Here’s how.

j U Ly/a U g U S t 2 0 1 7 MUSCLE & FitnESS 117

100,000-P ou n d C h a l l e ng e

The 3-day Plan

If you can squat and deadlift at least
400 pounds fairly comfortably, then
you should aim for the three-day
plan. (If you can’t squat and deadlift
400 pounds, don’t worry. You can
ignore the rest of this section—
for now, anyway, until you get
stronger—and proceed to the
four-day plan.)
For this plan, we will split up the
volume for the week as follows:

Day 1: Squats and accessory work:

about 50,000 pounds
Day 2: Bench press and accessory
work: about 25,000 pounds
Day 3: Deadlift and accessory work:
about 25,000 pounds

a l s o : You will probably want to

rest a day between workouts. In
other words, if you do the Day 1
workout on a Monday, do Day 2 on
Wednesday, and Day 3 on Friday.
See the workouts on the next page.

notes: First, don’t worry that

there are few isolation exercises in
here. You will not shrink by skip-
ping them for a week. You also will
not need them. You are hitting the
entire body with basic, compound
exercises that you can do in almost
any gym.
Now, what if you can’t quite
handle the weights listed above?
Simple. Drop the weights on the
main exercise for each day (squat,
bench press, and deadlift) and
increase the weights and sets on
accessory work to meet the volume.
However, if you can’t comfortably
squat 315 pounds, then you aren’t
ready yet. But fear not! Instead of
the three-day plan, you should opt
for the four-day plan, on p. 104.

118 MUSCLE & FitnESS

Barbell Bench Press
When you set up, ensure that your
feet are rooted to the ground and
that there is a slight arch in your
lower back. Grab the bar with a wide day 1
grip and lower the weight to your EXERCISE WEIGHT SETS REpS
chest, keeping your elbows at a
Back Squat 405 lbs 5 8
45-degree angle. Touch your chest,
then explode up. Dumbbell Lunge 120 lbs (60-lb 5 6 (each leg)
dumbbells)
Leg Press 540 lbs 5 10

Squat: 3,240 pounds per set 16,200 pounds total

If you’re able to complete DB Lunge: 1,440 pounds per set 7,200 pounds total
this challenge, go ahead Leg Press: 5,400 pounds per set 27,000 pounds total
and treat yourself to a Total volume for the day: 50,400 pounds
giant steak.
day 2
EXERCISE WEIGHT SETS REpS
Barbell Row Barbell Bench press 225 lbs 5 8
Hinge at your hips until your
torso is at a 45-degree angle Incline DB Bench press 140 lbs 4 12
to the floor and grab a loaded (70-lb
dumbbells)
barbell with a shoulder-width
grip. Brace your core and row Seated DB 100 lbs 3 12
the weight to your stomach, Overhead press (50-lb
dumbbells)
leading with your elbows.
Lat pulldown 160 lbs 3 12

Bench Press: 1,800 pounds per set 9,000 pounds total

Incline DB
Bench Press: 1,680 pounds per set 6,720 pounds total
Seated DB
Overhead Press: 1,200 pounds per set 3,600 pounds total
Lat Pulldown: 1,920 pounds per set 5,760 pounds total

Total volume for the day: 25,080 pounds

day 3
EXERCISE WEIGHT SETS REpS

Deadlift 405 lbs 5 6

Barbell Row 235 lbs 3 8
Lying Leg Curl 150 lbs 3 15
Deadlift: 2,430 pounds per set 12,150 pounds total
Barbell Row: 1,880 pounds per set 5,640 pounds total
Leg Curl: 2,250 pounds per set 6,750 pounds total

Total volume for the day: 24,540 pounds

Weekly Total Volume: 100,020 pounds

100,000-P ou n d C h a l l e ng e

The 4-day Plan

For this alternative path to 100,000
pounds in a week, we will split up
the volume as follows:

Day 1: Squats and accessory work:

about 33,000 pounds
Day 2: Bench press and accessory
work: 20,000 pounds
Day 3: Deadlift and accessory work:
25,000 pounds
Day 4: Overhead press and
accessory work: 22,000 pounds

a l s o : You’ll want to rest a day

between sessions. In other words,
train Monday, Wednesday, Friday,
and Sunday.
See the workouts on the next page.

notes: If you can’t quite handle

the weights listed for the four-day
plan, no problem. First, simply
drop the weight on the primary
exercise for each day and increase
the weights and sets on the acces-
sory work to meet the volume.
(Also, figure out your weight
Barbell Shrug
For most guys, 185 pounds Seated Dumbbell
amounts before going to the gym
for the shrug isn’t considered Overhead Press
and write it down on a piece of Sit down on a bench and raise
heavy. Take advantage of the
paper or into your phone.) Second, two dumbbells to shoulder
light weight by pausing at
gradually increase your strength by the top of each rep for a one level, with your palms facing
using the tips on page 106. or two count. This will increase forward. Drive your feet into
What I don’t recommend is tack- the time under tension. the ground and press the
ing on a bunch of other exercises to weight directly overhead.
reach 100,000 pounds in a week. It’s
important to keep this to just a few
exercises. Adding in extra isolation
work will force you to sit in the gym
with a calculator instead of training.
It may also be counterproductive,
as the smaller muscle groups will
be doing a lot of work and this extra
output may lead to injury. This is a
grooming by christie caiola

basic volume template with heavy

compound exercises each day.
So there you have it. These
workouts may look easy on paper.
They’re not. My final advice is
this: Eat and get extra sleep. You’re
gonna need it.

120 MUSCLE & FitnESS

day 1 day 2
EXERCISE WEIGHT SETS REpS EXERCISE WEIGHT SETS REpS

Back Squat 275 lbs 5 8 Barbell Bench press 225 lbs 5 5

DB Lunge 80 lbs 3 8 (each leg) Incline DB Bench press 140 lbs 3 12
(40-lb (70-lb
dumbbells) dumbbells)
Leg Press 450 lbs 5 8 Seated DB 100 lbs 3 12
Overhead press (50-lb
Squat: 2,200 pounds per set 11,000 pounds total dumbbells)
DB Lunge: 1,280 pounds per set 3,840 pounds total
Lat pulldown 160 lbs 3 12
Leg Press: 3,600 pounds per set 18,000 pounds total

Total volume for the day: 32,840 pounds Bench Press: 1,125 pounds per set 5,625 pounds total
Incline DB
Bench Press: 1,680 pounds per set 5,040 pounds total
Seated DB
Overhead Press: 1,200 pounds per set 3,600 pounds total
Lat Pulldown: 1,920 pounds per set 5,760 pounds total
Total volume for the day: 20,025 pounds

day 3
EXERCISE WEIGHT SETS REpS

Back Squat 315 lbs 6 5

Good Morning 155 lbs 3 8
Barbell Row 185 lbs 4 8
Lying Leg Curl 100 lbs 4 15

Squat: 1,575 pounds per set 9,450 pounds total

Good Morning: 1,240 pounds per set 3,720 pounds total
Barbell Row: 1,480 pounds per set 5,920 pounds total
Leg Curl: 1,500 pounds per set 6,000 pounds total

Total volume for the day: 25,090 pounds

day 4
EXERCISE WEIGHT SETS REpS

Standing Barbell 100 lbs 5 8

Overhead press

Barbell Floor press 155 lbs 4 8

Lat pulldown 150 lbs 4 12
Barbell Shrug 185 lbs 4 8
Standing Barbell
Overhead Press: 800 pounds per set 4,000 pounds total
Floor Press: 1,240 pounds per set 4,960 pounds total
Barbell Floor Press Lat Pulldown: 1,800 pounds per set 7,200 pounds total
Barbell Shrug: 1,480 pounds per set 5,920 pounds total
The floor press will strengthen the lockout portion of
your bench press, and the reduced range of motion Total volume for the day: 22,080 pounds
means that you can handle more weight, too.
Weekly Total Volume: 100,035 pounds
100,000-P ou n d C h a l l e ng e

how To geT
STronger
Getting stronger is simple, but it’s
not easy.
To get there, you need to alternate
between periods of volume and
intensity, and to utilize deloads
(lighter training) to prevent plateaus
and injury while improving strength.
The advantage to a volume
phase—which has the lifter work
in the four- to eight-rep range with
75–85% of their 1RM—is that it
better targets the muscles, as op-
posed to the central nervous system
(CNS), the epicentre of your body’s
functions. Performing more reps
with lighter weight, especially with
compound exercises like squats,
deadlifts, and bench presses, will
build strength by overloading the
muscles without hindering
your ability to recover. And
that’s what the 100,000-Pound
Challenge is: an extreme one-

Barbell Back Squat

Attention to proper form is a must
during this programme since
you’re working with some seri-
ous weights. For the back squat,
ensure that your core is braced
tight, that your knees don’t cave
in, and that your chest remains up
for the duration of the movement.

week volume period or wave.
Plain and simple: Volume makes
you strong.
But you also need to add in waves
of intensity—by lifting weight closer
to your 85–95% of your 1RM for one
to four reps—to target your nervous
system to a much higher degree.
Doing so actually trains your body
how to recruit more muscle fibres,
and the more fibres that are firing
during the lift, the more weight you
can toss around in the long run.
Recruiting these fibres is impor-
tant because muscular contractions
follow the All-or-None Principle,
which states that a muscle’s motor
unit contracts fully or not at all. So,
teaching your body to recruit more
motor units directly impacts your
ability to lift more weight.
In short, volume waves build
strength and intensity waves display
your strength.
Finally, deload periods allow
your muscles and your CNS
time to recover. They should last
about a week.
If you constantly train with high
intensity and high volume, you will

122 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7


quickly plateau and most likely
get injured along the way. Stra-
tegically planned deloads help to
prevent this.
Deloads can be done in two ways.
Straight deloads have the lifter use
65% of their 1RM for three sets of
five reps, while volume deloads stay
in the 75-85% range for two to three
sets of fewer than five reps.
Both methods of deloads work
well. I personally prefer volume de-
loads for my lifters at Total Perfor-
mance Sports, as they allow my ath-
letes to handle some weight without
killing their nervous systems. This
carries over better for the strength
athlete and athletes from traditional
sports (football, hockey, etc.). It also
works well for more of your average
j U Ly/a U g U S t 2 0 1 7
Joe types. (A bodybuilder or recre-
ational lifter may fare better with a
straight deload, since the weights
are lighter.)
Using waves of volume, intensity,
and deload is effective for increas-
ing strength because your body
adapts and recovers differently
to different stimuli. If you never
change the stimulus, your progress
will be stifled. By waving different
periods (stimulus), you get a supe-
rior response, including an increase
in strength and lean body mass,
improved recovery, and a lower
injury rate.
Alternating between phases of
volume and intensity in two- to
four-week waves, starting with
volume and progressing to inten-
sity, followed by a deload week, will
consistently bring up your lifts.
Here’s an example of a Squat
Wave:
VOLUMe
Week 1: 5 sets of 8 at 75%
Week 2: 5 sets of 6 at 80%
Week 3: 5 sets of 5 at 85%
iNTeNsiTy
Week 4: 3 sets of 4 reps at 85%
Week 5: 3 sets of 3 reps at 90%
Week 6: 2 sets of 1 rep at 95%
deLOad
Option A: Straight Deload
Week 7: 3 sets of 5 reps at 65%
Option B: Volume Deload
Week 7: 3 sets of 3 reps at 80%
After these seven weeks, retest
your 1RM. If you’ve done the
waves correctly, you can expect
an increase in your maxes. Write
them down, adjust your weights
and numbers, and then repeat for
another seven weeks.
MUSCLE & FitnESS 123
S h o t o n lo c at i o n
at B e v F r a n c i S
PowerhouSe Gym,
S yo S S e t, n e w yo r k
 > Follow this
programme for
six weeks and
you’ll outgrow
all your shirts.
By John Alvino
/ / / P hH oO T Oo G R A P Hh S B Yy
P Ee R B eE R nN A lL

Add
ADD
5 cm to your
TO YOUR

chest
T
THERE are
There ARE someSOME problems
problems you want to
you want to have,
have,
like being
like being irresistible
irresistible toto women
women oror making
making more
more
money than you know how to spend. For lifters, one
find shirts that fit.
of these is not being able to find fit.
Having an upper body that’s so broad that no tee
can contain
can contain it
it is
is aa satisfying
satisfying confirmation
confirmation that
that
you’re making progress in your workouts—and
that you’re not like those prissy models you see in
clothing ads on whom even a size small looks baggy.
In six weeks, we can help you add up to five five
centimetres to your chest, solving one problem and
creating another. On the one hand, you’ll never have
to worry about your physique not showing through
your clothes again. On the other, every shirt you try
on will be skintight.
But you don’t mind, do you?

how IT works
To build up your chest you’ll priori-
tize it by performing three different
workouts per week. You can fit your
other training in the same sessions,
but do it after your chest work or on
separate days (and go easy on shoul-
der work—you’ll target them plenty
just by focusing on your chest).
Each workout will work to hit
different muscle fibres, which leads
to complete pec growth and devel-
opment: Speed bench presses, done
with light weight for maximum
velocity, target your most explosive
muscle fibres and will also help you
lift more weight, as you’ll learn to
push past sticking points.
Apart from speed work, you’ll
do slow, heavy lifts that keep the
muscles under tension for a while,
inducing exhaustion that results in
extensive muscle growth. Finally,
you’ll emphasize the eccentric (read:
lowering) portion of your reps on
a flye movement done with sliding
discs on the floor. (You can also use
furniture sliders, available in hard-
ware stores.) This turns conventional
chest flyes into a gymnastics-type
movement, recruiting more muscle
and intensifying the contraction in
your pecs more directly than you’ve
ever felt it before.

126 MUSCLE & FitnESS

 DUMBBELL
DUmbbEll
bENCH
B ENCH
pREss
P RESS
Prevent your
triceps from
taking over;
don’t lock out
your elbows.

Directions
FREQUENCY: HOW TO DO IT: NUTRITION:
Perform each Alternate sets of See muscleand
workout (Days 1, exercises that are fitness.com for
2, and 3) once paired (marked the M&F Food
per week, resting “A” and “B”). So Pyramid (go to
at least a day you’ll do one set the home page
between each of A, rest, then B, and search “food
session. Follow rest, and repeat. pyramid”). Follow
this pattern for All other exer- it to gain weight
six weeks. cises are done as accordingly.
straight sets.

j U Ly/a U g U S t 2 0 1 7 MUSCLE & FitnESS 127

128 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7
 a dd 5 c m to you r c h e st

Day 1 Day 2
1 spEED
SPEED
EED 2 sUspENDED
SUSP SPEND DED 3 SWISS
sWIss 1 INCLINE
INClINE 2 GUILLO
GUIllOTINE
OTINE 3 DIp
D
DIP
bENCH
BENCH pUsHUp
P USHUP P ball
B ALL bENCH
BENCH pREss
P RESS Sets: 3 Reps: 8–10
Rest: 2 min.
pREss
P RESS Sets: 3 Reps: 8–12
Rest: 90 sec.
DUmbbEll
D UMBBELL pREss
P RESS Sets: 3 Reps: 8–10
Rest: 2 min.
Sets: 10 Reps: 3
Rest: 60 sec.
pREss
P RESS Sets: 5 Reps: 5
Rest: 2½ min.
Tilt your body
slightly forward
Lengthen the Sets: 3 Reps: 8–12 Set up to bench
Slowly lower the straps of a suspen- Rest: 90 sec. Lower the bar to press but do not to better target
bar, and when sion trainer to the upper part of arch your back or your chest and
Lie back on a
it touches your about 15 cm above your chest, then tuck your elbows. lower your body
Swiss ball and
chest, drive your the floor drive your feet Grasp the bar until your upper
raise your hips
feet into the floor and grab the into the floor as wider than arms are parallel
so it looks like
and explosively handles with a you press it back shoulder width to the floor. If 8–10
you’re lying on a
press the weight shoulder-width up. Add weight and lower the bar reps are easy, add
bench. Brace your
as fast as you can. grip. Brace your each set until to the base of your weight with a belt
abs, then press
Use only 55% of abs and then lower you’re working neck. It should or vest.
the dumbbells up.
your one-rep max your torso until Now lower your with the heaviest look like a guillo-
for the load in your chest is be- hips to the floor so possible load tine coming down.
Week 1. Use 60% in tween the handles. your torso is at an you can on your
Week 2 and 65% If it feels easy, angle, such as with fifth set.
in Week 3. Repeat wear a weighted an incline press, to
the cycle for the vest or increase lower the weights.
next three weeks. the length of the That’s one rep.
straps.
a dd 5 c m to you r c h e st
Day 3
1 DUmbbEll
bENCH pREss
Sets: 5 Reps: 15 Rest: 2 min.
Lie back on a flat bench
with a dumbbell in each
hand. Hold the weights at
shoulder level and press
them over your chest.
Select a weight that you
think you can do 30 reps
with in one set. Use the
same load for each set.
(It will feel tougher as
you fatigue.)
130 MUSCLE & FitnESS
2a ECCENTRIC
CHEsT FlYE
ON slIDERs
Sets: 3 Reps: As many as
possible Rest: 10 sec.
Kneel on the floor and
place your hands on
Valslides (available at
valslide.com) or furniture
sliders. If you have ac-
cess to a waxed, wooden
fl
floor, you can also
l use
towels. Spread your arms
apart and slowly lower
your chest toward the
floor, as if doing a dumb-
bell flye. When you feel
a stretch in your pecs,
bring your hands in as if
performing a pushup and
press your body back up.
j U Ly/a U g U S t 2 0 1 7
2b lYING
DUmbbEll
ExTERNal
ROTaTION
Sets: 3 Reps: 12 Rest: 30 sec.
Grasp a light dumbbell in
your right hand and lie on
your left side on a bench.
Bend your right elbow
90 degrees. Keeping your
upper arm against your
side, rotate your forearm
backward until your
knuckles face the ceiling.
abOUT THE mODEl
Name: Chris Papasavvas
Residence: Astoria, New York
Height: 183 cm
Weight: 84 kg
Favourite Body Part to
Train: Chest
Favourite Exercise: Dips
Instagram: @chrispapasfit
Interesting Fact: Born in
Cyprus, Chris served as a
frogman in the Cypriot Navy.
Quote: “Hard work always
pays off.”
DO NL O A D
WL EDITION OF M&F
DIGITA
THE

Free 30 day trial on all subscriptions

1 Squat

2 Bench Press

3 Deadlift

132 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

PRACTICE
MAKES MUSCLE
> Perfect your technique on the squat, bench press, and deadlift—
and break all your PRs in four weeks.
BY GREG NUCKOLS /// PHOTOGRAPHS BY JAMES MICHELFELDER

STRENGTH ISN’T A GOAL AS MUCH AS IT How It Works

is a habit. Practise it regularly, and it will come naturally. To build
ild total-body brute strength, you need
For the next four weeks, forget about all the fancy new- to squat,
uat, bench, and deadlift. These lifts
let you
ou load the most weight and activate
fangled exercises you learned from YouTube and rededicate the most muscle. The only drawback is
yourself to the basics—you’ll need only a handful of lifts to that they’re
hey’re hard on the body. To get good
at them,
em, you have to do them a lot. But how
change your body and set big personal records. By this time can you get the practice you need without
next month you’ll be putting up huge numbers in the gym overtraining
training and getting injured?
Thee answer is to vary the intensity.
and seeing new muscle in the mirror as a result. You can
an train all three lifts in a workout
and repeat
epeat them several days a week if
you change
hange the sets, reps, and weights
you’ree using every time. The goal is to feel
freshh each workout so you ingrain good
technique
nique that allows you to handle heavy
weights
hts proficiently when you test your
maxes.
es. Form is that important.
Be prepared for it to feel too easy at first.
The weights and volume will increase each
week,k, so even if you’re not leaving the gym
feeling
ng crushed, trust that your training is
working.
ing. You’ll know for sure in four weeks
when n you lift weights that would have
flattened
ened you before.

Directions
Perform
orm each workout (Day I, II, III, and IV)
once per week, resting a day between each
session.
on. The weights you use for the squat,
bench h press, and deadlift will be based on
your max in each lift—the heaviest load you
can handle
andle for one rep. Test these numbers
before
re you begin the programme or take
your best guess. (But be conservative; it’s
better
er to go too light than too heavy.)
The percentages of your maxes that follow
coverr the first week of the programme. Go
to muscleandfitness.com/strongin4weeks
uscleandfitness.com/strongin4weeks
for the
e full plan.

J U LY/A U G U S T 2 0 1 7 MUSCLE & FITNESS 133

 SIt Back, aS If
Day I loWerIng Day II
DAY
yourSelf onto
1 a cHaIr, anD 1
Squat PuSH your Squat
Sets: 4 Reps: 4 at 70% of max kneeS outWarD. Sets: 3 reps: 1 at 85% of max

Grasp the bar as far apart

as is comfortable and
a step 2
under it. Squeeze your
y BenCh preSS
SS
shoulder blades together
to Sets: 4 reps: 4 at 70% of max
and nudge the bar out
o
of the rack. Step back
ba 3
and stand with your
you feet DeaDlift
shoulder-width apart
ap and Sets: 3 reps: 2 at 80% of max
toes pointed out slightly.
sli
Take a deep breath and
bend your hips back,
bac then 4
bend your knees to lower lateral/
your body as far as you can rear-Delt
without losing the arch
a in raiSe ComBo
BO
O
your lower back. Extend
Ex Sets: 4 reps: 8, 8, 8, 20–30
20
your hips to come back
b up.
Hold dumbbells at a your
sides and bend your
yo hips
back slightly so your
yo torso
is about 45 degrees
degree to the
floor. Keep your lower
low back
in its natural arch.
arch Raise
your arms out to your
y sides
until they’re paral
parallel to the
floor. On your last set,
s
reduce the load anand
perform reps to burnout.
bu

3
2 BenCh preSS DeaDlift
Sets: 3 Reps: 2 at 80% of max Sets: 4 Reps: 3 at 75% of max

Grasp the bar just outside shoulder width and arch your Stand with feet about
back so there’s space between your lower back and the hip-width apart. Hinge at
bench. Pull the bar out of the rack and lower it to your your hips to reach down
sternum, tucking your elbows in at about 45 degrees to and grasp the bar so your
your sides. When the bar touches your body, drive your hands are just outside
feet hard into the floor and press the bar back up. your knees. Keeping your
lower back in its natural
arch, drive your heels into
the floor and pull the bar
up along your shins until
you’re standing with hips
fully extended and the bar
in front of your thighs.

4
Chinup
Sets: 3 Reps: as many as
possible

Hang from a pullup bar

with your palms facing
you. Pull yourself up until
your chin is over the bar.
Don’t let your body swing.

134 MUSCLE & FitnESS j U Ly/a U g U S t 2 0 1 7

 pr ac t ic e m a k e s m us c l e

Day III
DAY Day IV
1 1
Squat Squat
Sets: 4 Reps: 3 at 75% of max Sets: 3 Reps: 2 at 80% of max

2 2
BenCh preSS BenCh preSS
Sets: 3 Reps: 1 at 85% of max Sets: 4 Reps: 3 at 75% of max

3 3
DeaDlift DeaDlift
Sets: 4 Reps: 4 at 70% of max Sets: 3 Reps: 1 at 85% of max

4 4
WeighteD
WEIGHTED
WEIGHTE D lateral/
lATERAL/
Chinup
CHINUP rear-Delt
REAR-DELT
EAR-DELT
Sets: 3 Reps: 6–8
raiSe
R AISE ComBo
AI COMBBO
Perform the chinup as Sets: 3 Reps: 12–15
described in Day I, but wear
a weighted belt or hold a
dumbbell between your
feet to add resistance.

exPect to
aDD uP to 9
kIloS to
your lIftS
WHen you
reteSt
tHem In
four
WeekS.

j U Ly
J Y/a
AUg
GUSt
T 2017 M U S C L E & F iI t
TnNESS 135
Buddy Up

Ida
Lundgren

A gym partner can make every workout better.
Ida Lundgren and Bianca Van Damme (you may
know their famous fathers) show how pairing
up yields big benefits.
BY alyssa sHaffer WOrkOuT BY jen widerstrom
Bianca Van
Damme
Having a gym
buddy gives you
more than just an
opportunity to catch
up on the latest
gossip—it’s a chance
to improve your fitness and
make your workouts a lot
PHOTOGrAPHs BY per bernal more fun. “Having a partner
makes every workout more
motivating—you have
someone to lean on and
who can give you feedback,”
notes Biggest Loser trainer
Jen Widerstrom, author of
Diet for Your Personality
Type. Workout partners Ida
Lundgren and Bianca Van
Damme have names you
might recognize—their fathers
Dolph and Jean Claude paired
up in the action classic
Universal Soldier, and each has
his own storied film career.
(Bianca’s mother, Gladys
Portugues, is a former
competitive bodybuilder.)
Both women have kept their
action-star lineage intact with
regular workouts and martial
arts training.
The workouts here are
designed in two parts: Do
them separately or on the
same day, depending on your
schedule. “You’ll have four
mini full-body workouts strung
together, which has a layering
effect,” explains Widerstrom.
Do the exercises in the order
given to prefatigue muscles so
you’ll work harder with each
round. Intensity is also key:
“Go all out for 35 seconds,
then use the next 25 seconds
to recover,” says Widerstrom.
“Your heart rate will spike,
which will boost the burn.”
On days when you want to
add more cardio or have time
for only a quick workout, do
the martial arts drills. They’ll
help you get lean and improve
your stamina so you—and your
buddy—can have plenty of
energy to hit the gym
together again tomorrow.
MUSCLE & FitnESS 137
 PArT
PA
ART 1 How it works: Warm up for five minutes (skip, walk or jog

Sculpting
on treadmill, bike, row, etc.). Then do each circuit three times
consecutively before moving on to the next one. Do each exercise

Circuit
for 35 seconds at an all-out effort; rest for 25 seconds, then
continue to the next one. recover for one minute between circuits.
CirCuit A

Hollywood legend
Dolph Lundgren
helps bianca and ida
elevate their fitness.

DB Push Press
Works:
sHoulders,
SHOULDERS,
OULDERS, core
CORE
stand
tand with feet
hip-distance apart
holding weights at
shoulder height,
palms facing each
other (not shown).
Dip hips and knees,
then explosively
push up with legs
as you press
weights up,
extending arms. Squat Box Jump
Lower to start. Works: GLUTES,
WORKS: glutes, legs
LEGS
stand
tand behind plyo box or
h a ir & m a k e u p by n ata l ie m a l c h e v

step, arms at sides. Lower

into a squat.
Jump up explosively,
swinging arms forward for
momentum. Land with knees
soft. step down or lightly
jump back to start; repeat.

138 MUSCLE & FitnESS J U LY/A U G U S t 2 0 1 7


CirCuit B
Leg
Extension
Leg Extension
Works: Quads
sit with back firmly pressed
against pad of leg extension
machine; adjust bar so it
falls midshin, and lightly
grip handles for support.
Press bar up, flexing feet.
Hold for two counts at the
top of the contraction;
lower to start and repeat.
Reverse Lunge
Works: glutes, legs
stand with feet together,
Reverse holding dumbbell in
Lunge front of torso with
elbows bent.
Lunge backward with
right leg, bending both
knees about 90 degrees.
Push through left heel to
step back to starting
position and repeat.
Med Ball Situp
Works: core
Lie faceup on floor
holding a medicine ball
in both hands, arms
extended over chest.
Med Ball Lift torso off floor,
Situp keeping feet down;
reach ball up and
forward. Lower back
to start and repeat.
Leg Curl
Works: Hamstrings
Leg
Lie facedown on bench Curl
of leg curl machine with
calves behind pad; lightly
grip handles for support.
Curl heels toward glutes;
pausing for one count at
peak contraction. Lower
bar back to start and
repeat.
Elbow Plank
Works: core
Begin facedown on floor,
legs extended and elbows on
floor under shoulders. Lightly
Pushup
grasp hands together.
Lift hips, forming a straight
line from head to heels.
Hold here (35 seconds).

Pushup Series
Works: cHest, triceps, core
Begin in a wide pushup,
palms on floor wider than
shoulders, fingers forward.
keeping core tight, bend
elbows about 90 degrees as
you lower chest toward floor.
After 1 rep, bring hands so
they are only a few
centimetres apart, fingers
Elbow
pointing forward. Lower chest Plank
toward floor, this time bringing
elbows close to sides. Push
back to start and repeat series.

Seated
Cable Row

CirCuit C
CIR
Seated Cable Row
Works: back
sit tall at the low-pulley
row machine holding
V-bar attachment in front of
Lateral body with arms extended,
Raise core tight.
Pull handles toward torso,
keeping arms close to body.
Hold for one count, then
slowly extend arms back to
start and repeat.

Lateral Raise
Works: sHoulders
stand tall with feet together,
holding dumbbells at sides
with palms facing each other.
Lift arms out to sides to
shoulder height, keeping
torso still and core tight,
until arms are parallel to
floor. Hold for one count,
then slowly lower back to
start and repeat.
140 MUSCLE & FitnESS J U LY/A U G U S t 2 0 1 7
Kneeling
Cable Crunch
Works: core
WORKS:
Attach a rope handle
to the top pulley of
cable machine. kneel
down facing the stack,
grasping an end of the
rope in each hand with
arms extended.
Crunch chest toward
hips, pulling rope
toward head. Hold
here one count, then
straighten back to
start and repeat.

Dumbbell Sumo Squat

Works: glutes,
GLUTES, tHigHs
THIGHS
stand
tand holding a dumbbell vertically with both
hands in front of thighs, feet wider than shoulder
distance, toes slightly pointed out.
Lower into a deep squat, making sure knees are
tracking over toes as you lower weight toward
floor. Hold for one count at the bottom, then push
through heels to stand back to start. repeat.
 PArT
PA
ART 2 How it works: This high-energy workout
combines boxing and kicking drills. If you’re a lefty,
Fat-Blasting do the boxing drills with the opposite lead hand.
Ending with a short, seated meditation helps you
Cardio finish mentally strong.

Channel your
inner action
star with fight-
skills-based
movements.
“Martial arts rounD 1
R
exercises not
(5 min.)
only burn a
high number Boxing Drills/
Warmup
of calories, 20 punches
they’re also great (left jab, right cross)
for creating 20 punches
beautiful, dense Left jab (left hook, right hook)
muscle tissue 20 punches (left uppercut,
because you’re right uppercut)
training with Complete series for 90
impact,” explains seconds. Rest 1 minute.
Widerstrom. Repeat series; rest 1 minute.

rounD 2

(5 min.)
Boxing
Combinations
Left jab, right cross,
left hook
Left jab, left jab, right
cross, left uppercut
Left jab, right cross,
left hook, right
uppercut
Left jab, left hook,
right uppercut
Complete series for
90 seconds. Rest 1
minute. Repeat series;
rest 1 minute.
 rounD 3
(5 min.)
Kicking Combinations
10 front kicks
10 side kicks
10 roundhouse kicks
Do series on one leg without putting
foot down. Rest 1 minute and repeat on
opposite side. Continue for given time.

rounD 4 10 front kicks

seAteD
meDitAtion
10 side kicks
trainer: (5 min.) 10 roundhouse kicks
Jen Kicking with Impact Do series on one leg without (1 min.) Seated Meditation
Widerstrom Do series against a heavy bag. putting foot down. Rest 1 sit up tall in a cross-legged
teamjennifer.com (If you don’t have a bag, just minute and repeat on opposite position, hands on thighs. Close
@jenwiderstrom repeat above.) side. Continue for given time. your eyes and breathe evenly.

J U LY/A U G U S t 2 0 1 7 MUSCLE & FitnESS 143

THE LAST word
The Road Taken
Long ago, Dave Bautista made a decision to
better himself. Today, we all reap the rewards.
I often tell people how
one of our chief goals at Muscle
& Fitness is to provide inspiration
by way of aspiration. This month,
inspiration aplenty can be found in
the aspirational Dave Bautista.
Today we know Dave as a guy
who has successfully transitioned
from WWE Superstar status to
starring in big-budget Hollywood
films like Guardians of the Galaxy
and Spectre. However, for
all his success, Dave’s life could
have easily
have il taken
k a turn d down a
different, darker road, if not for
the one thing he credits with
144 MUSCLE & FitnESS j U LY/a U g U S t 2 0 1 7
saving his life: bodybuilding.
It was his love of training that
kept him in the gym and off
the streets. It was the discipline
required to prepare for and
compete in a bodybuilding compe-
tition that helped him focus his
immense energies toward positive
goals. It was the physical transfor-
mation that proved to young David
Bautista that he didn’t have to
be defined by the circumstances
SHAwn
SHAWN
WN PE
PERIN
PErinE
RINE
VP/Editorial Director @shawnperine
into which he was born, but by
those he made.
I’ve known Dave since I first
profiled him for FLEX magazine
in early 2005, so it’s been a great
pleasure for me to watch him
become such a success with WWE
and then parlay that success into
a thriving career in Hollywood.
With his role as Drax in a second
Guardians film, his movie-star
status is secured.
It’s a testament to the decades of
hard work Dave Bautista has put in
that he’s got to this place. Years
ago, when he was a teen struggling
with his lot in life, he could have
easily
il thrown
h i the
in h towel.l IInstead,
d
he picked up a weight, and that
has made all the difference.
Sincerely,
Shawn Perine
per BernaL
 WHEY ZERO METAPURE
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