Muscle & Fitness - October 2019 USA PDF

Traditional medical uses of coca are
THE FINEST
COCA LEAVES
foremost as a stimulant to overcome
fatigue, hunger, and thirst. In Peru, Bolivia
FOR WEIGHT
and Ecuador, indigenous people chew
Coca Leaves, which provides them energy
to work all day long without eating. Our pilot
studies found Coca Leaves to function with
LOSS
tremendous synergy alongside DMHA,
caffeine, and our proprietary
phenylethylamine alkaloids. In addition,
many people trying to lose weight have low
levels of the brain chemical
Norepinephrine, leaving them depressed,
craving starchy foods and with very little
energy. Coca leaves elevate
norepinephrine levels, which give
Lipodrene Elite users a distinct advantage
with their weight loss goals.
Inside
ON THE
COVER OCTOBER 2019
SETH ROLLINS
AND BECKY VOL. 80 | NO. 10
LYNCH
IN EVERY ISSUE
12 FROM THE CHAIRMAN
14 FROM THE EDITOR
16 FROM OLYMPIA HQ
124 ASK
SECTIONS
C OV E R A N D T H I S PAG E : E R I C A S C H U LT Z
25 EDGE 39 TRAIN 59 EAT 136 FLEX

It Chapter 2 star Taylor One band, one killer Get the serious scoop on The latest hardcore
Frey talks kettlebells and workout; a slammin’ the superfood sardines; training methods,
clowns; powerlift like plank variation; climb best choices for creating diet hacks, and inside
Amanda Lawrence; NFL stairs, shed fat; one man’s healthier beer cocktails; scoops on every-
vet Vernon Davis remains bike ride to help kids with a breakdown of Tom thing bodybuilding-
rookie fit; Faye Stenning mobility issues; prepare Brady’s MVP diet; a rotini related.
on staying Spartan strong. for Mountain Dog mania. battle for the ages.
Inside
OCTOBER 2019
VOL. 80 | NO. 10
COVER STORY
18 Lighting It Up
A hardcore training regimen is helping
WWE Superstars Seth Rollins and
Becky Lynch become leaders
in the fitness industry.
FEATURES
70 Change Your Tempo
Add time under tension to
help pack on muscle.
78 Power Through
the Pain
Seven moves to work through
multiple aches.
86 All It’s Cracked Up to Be
Muscle-friendly dishes made
much better by just adding an egg.
92 Five Moves to Get
Scary Shredded
Spook away fat for good with this
sinister full-body circuit.
98 Rewriting History:
Part 1
We give a modern spin to six
legendary Mr. Olympia workouts.
106 Curry On
Hearty Indian vegan dishes
for guys who hate salad.
112 Get Ripped Anywhere
A three-week fat torcher that
can be done anywhere.
118 Moving Parts
All you need is your body weight
for this challenging workout.
Muscle & Fitness (ISSN 0744-5105), Vol. 80, No. 10, is published monthly by Weider Publications, LLC, a division of American Media, LLC, 4 New York Plaza, 2nd Fl., New York, NY 10004. Periodical Rates
Postage Paid at the New York, NY, Post Office and at additional mailing offices. Copyright © Weider Publications, LLC, 2019. All rights reserved. Canada Post International Publications Mail Sale Agreement
No. 40028566. Canadian B.N. 88746 5102 RT0001. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright
Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Subscription rate is $42.97 for (1yr) 12 issues in U.S.A. In Canada (1yr) 12 issues $59.97.
Outside of U.S.A. and Canada (1yr) $91.97. U.S. orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back Issues call toll-free (800) 340-8954 or write to: Muscle & Fitness,
P.O. Box 37207, Boone, IA 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within
one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 507.1.5.2); NON-POSTAL and MILITARY FACILITIES send U.S. address changes to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207.
CANADA POSTMASTER: Send address changes to American Media, LLC, PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies that
sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Muscle & Fitness, P.O. Box 37207, Boone,
IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications, LLC, and cannot be used without permission in writing. Muscle &
E R I C A S C H U LT Z
Fitness is not responsible for returning unsolicited manuscripts, photographs, or other materials. Weider Publications, LLC, and American Media, LLC, publisher of Muscle & Fitness, do not promote or
endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications, LLC, or American Media, LLC, verify the accuracy of any claims made in
conjunction with such advertisements. Title Trademark registered in U.S. Patent and Trademark office. Reprinted by special agreement in England, Germany, Italy, Austria, Japan, Canada, Netherlands,
Korea, Poland, Slovak Republic, Lebanon, and China. Printed in the U.S.A.
ow ou S O
Whoever you are and however you train, the world’s your stage. MuscleTech® proteins and
pre-workouts are scientifically engineered to help you deliver your best performance.
World-class ingredient combinations years in the making will keep you working longer and
harder. We did the science, so you can do the work, and the world can appreciate the results.
See more at ShowYourStrong.com
Read the entire label and follow directions. © 2019

PRECISION. POTENCY. POWER.
ow ou S O
Whoever you are and however you train, the world’s your stage. Deliver your best performance
with a world-class protein. It’s scientifically engineered to be the purest and cleanest whey
protein isolate available with amazing taste. NITRO-TECH® 100% ISO WHEY also features the
cutting-edge ingredient ProHydrolase®, for better amino absorption. We did the science, so
you can do the work, and the world can appreciate the results.
Read the entire label and follow directions. © 2019 PRECISION. POTENCY. POWER.
ow ou S O
Whoever you are and however you train, the world’s your stage. Deliver your best performance
with enhanced focus, a jolt of energy, and maximum potency from world-class ingredients.
Try it today and see why it’s one of the top-rated pre-workouts on the market. We did the
science, so you can do the work, and the world can appreciate the results.
PRECISION. POTENCY. POWER.

Professional athlete. Do not attempt. Read the entire label and follow directions. © 2019
T H E U LT I M AT E A U T H O R I T Y I N B O D Y B U I L D I N G ! OCTO BE R 2 0 1 9
14 6 BACK TO BASICS
14 8 FLEX 101
150 MY FAVORITE
WORKOUT
152 ASKED AND
ANSWERED
154 5 TIPS
156 TRAINING
STYLES
198 NPC MONTHLY
200 ON THE RISE
FEATURES
136 PILLARS OF
STRENGTH
We list the stron-
gest bodybuilders.
160 TIME TO GROW
Timing tweaks to
help build size.
168 HAVE YOU
SEEN DORIAN
YATES LATELY?
The six-time Mr. O
HERCULES
is half the man he
was—literally.
STEVE
1 74 CHEAT SHEET
Veer off your diet
the right way.
180 HELL WEEK
REEVES
Week 3 of Y3T isn’t
C O U RT E S Y O F S T E V E R E E V E S I N T E R N AT I O N A L
for the squeamish.

188 HERCULEAN
TASKS
How Steve Reeves
NOT FROM THIS

built the most
aesthetic physique.
UNIVERSE
FRO HE ED I TOR Instagram: @zraz
Armstrong’s eight Tour de

France wins, got emotional
when recalling the criticism
Don Saladino (left) and Zack Zeigler he received for how he han-
(right) with Titan Games competitor
Kara K. Killian. Right: Dr. Jeff Spencer dled the PED controversy. But
and his daughter. Below: Whoop he also revealed how much
Strap CEO Will Ahmed and Zack.
Armstrong helped others,
CONTINUING EDUCATION
particularly cancer survivors.
However, the most useful bit
of our talk, to me, was his take
on why failure is often a prod-
The M&F podcast has helped my training, uct of a broken goal-setting
system—and how he devel-
approach to fitness, and perspective to evolve.
A
oped a plan to fix it.
dmittedly, Don Saladino you’ve watched on YouTube Kara K. Killian came in to
and I don’t often have or listened on iTunes or discuss muscle biopsies, but
celebrity guests on the Spotify, you’ve gotten we ended up covering how
Muscle & Fitness pod- something out of it, too. she overcame injuries and
cast, M&F Reps. But the Here are some highlights: eating disorders when she was
knowledge our guest doctors, Dr. Gabrielle Lyon, a nutrition younger, and how she prepped
educators, entrepreneurs, and specialist, picked apart a lazy for the show The Titan Games.
renowned coaches have to study that linked protein intake Lastly, firing questions at
share has helped educate me to cancer. We dove into the best Whoop Strap CEO Will Ahmed
and allowed me to reevaluate meats and protein sources for revealed how wearables, like
my approach to health, well- athletes, which led to us talking the Whoop Strap, can help
ness, and fitness. I hope, if about why, as a vegetarian, training, recovery, and overall
I can’t take her advice and performance.
remove emotion from eating As Don and I
(something I rarely bring up). search for more
C L O C K W I S E : E R I C A S C H U LT Z ; A M A N DA S UA R E Z ; RO S E M C N U LT Y
Dr. Jeff Spencer, a former guests and topics,
Olympian and a doctor for we’re open to your
Team USA during Lance suggestions:
reps@mus
cleandfit
ness.com.
Sincerely,
Zack Zeigler
Executive Editor
WATCH: M&F REPS

Watch and listen to the Muscle
& Fitness podcast on YouTube,
Spotify, or iTunes.
14 MUSCLE & FITNESS / OCTOBER 2019

F ROM O L YMP I A HQ
OLYMPIA WEEKEND
REVEALS WIDESPREAD
MUSCLE CRAZE!
T
here was a time when I am always
C L O C K W I S E : E R I C A S C H U LT Z ; C H R I S N I C O L L ; E R I C A S C H U LT Z ; C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
the bodybuilding pleased
community craved when I see the opened its doors. In the July
acceptance from the biggest stars in 1950 issue of Your Physique
outside world. Other the world with magazine, Joe wrote: “I pre-
sports pretended not to pay fitness-focused dict that a full realization of
attention to the seriously projects on the importance of muscular
muscled crowd, while their to-do lists. development will sweep the
celebrities and marketing Dwayne Johnson and his world and that the sport of
execs steered clear of any producing partner, Dany Gar- bodybuilding will grow by
potential association. cia, both live a bodybuilder’s leaps and bounds.”
But how times have changed! lifestyle, and their support of You were right, Joe. Ripped
As I walked the aisles at Olympia Weekend speaks to abs, protein shakes, and
our Olympia Fitness & Per- their authenticity and keen sleeveless tees have taken over
formance Expo, I couldn’t understanding that box office the world, and Olympia Week-
help but notice the diverse strength and sleeve-splitting end remains a celebration of
cross-section of pro athletes muscle can go hand in hand. everything you
and Hollywood’s finest fully And to his credit, superstar predicted.
entrenched in the Olympia Mark Wahlberg has made
experience. significant investments in DAN
I saw CrossFitters and Spar- several companies, including SOLOMON
tan Racers. I spotted WWE his Performance Inspired line
Chief Olympia
wrestlers and NFL stars. And of natural supplements. Officer
I watched closely as innova- So as we look to the future,
tive companies connected I’m reminded again of the
with fit-minded customers prediction famously made by GET MORE INFO AT
of all shapes and sizes. And it Joe Weider nearly 70 years mrolympia.com
doesn’t stop there. ago, long before Gold’s Gym

LIT AF HAS ARRIVED.
™
GET ULTRA-INTENSE POWER,

NEW PUMPS & ENDURANCE.^*
Fuel intensity with our advanced caffeine blend,
which delivers immediate energy and a second
unrivaled surge when you need it most.
With enhanced, clinical dosing,
LIT™ AF is next-level performance.
^
When used in conjunction with
300mg Caffeine a resistance training program.
8g L-Citrulline Malate * These statements have not been
evaluated by the Food and Drug
400mg Peak ATP® Administration. This product is
not intended to diagnose, treat,
EXCLUSIVELY FROM GNC 1.5g Nitrosigine® cure, or prevent any disease.
Amid their individual ascents to the top
of WWE, BECKY LYNCH and SETH ROLLINS have
captivated the WWE Universe, emerged as
all-stars in the fitness industry, and blazed a new
path for aspiring Superstars to strive for.
How’d they do it? Hard work, determination,
and training their asses off.
BY JIM SCHMALTZ ///
PHOTOGR APHS BY ERICA SCHULTZ
T
H E R O A D T O T H E T O P O F WWE the public, the WWE Universe swooned at the
wasn’t an overnight trip for Becky Lynch news. It just seemed to make sense: The crimson-
and Seth Rollins, who have become two haired Lynch is the first woman to hold the
of sports entertainment’s most popular Raw Women’s Championship and SmackDown
attractions. And perhaps this shared Women’s Championship simultaneously. And “Beast
affinity for grinding it out in the ring Slayer” Rollins is the WWE Universal Champion
explains why Lynch and Rollins (real and the winner of the 2019 Royal Rumble. Both are
names Rebecca Quinn and Colby Lopez) beloved by the WWE Universe, which regularly
gravitated toward each other outside of sends the two Superstars’ names trending to the top
the ring as well. of social media whenever their entrance music hits.
Last May, when their relationship was revealed to What’s more, both are fitness fanatics.
SETH ROLLINS & BECKY LYNCH
Rollins (shown flying high

above) is a Raw Superstar, and
you can see him in action
Monday nights on the USA
Network. WWE SmackDown, on
the other hand, is airing on Fox
as of Oct. 4 on Friday nights.
Here was America’s answer to perceived view of me and him, different promotions before
the celebrated coupling of Prince and to see us come together, I reaching the pinnacle of sports
Harry and Meghan Markle: a don’t know that they envisioned entertainment—WWE. Once
ginger across the pond becoming it. I think people always need Rollins made it big, he became
romantically involved with a something to complain about.” an instant hit.
Yank from the heartland. But Both grew up in love with the The Irish-born Lynch took a
unlike the overseas version, our sport and began dreaming of less-direct path to her current
royal couple kicks ass, takes making it to the big time as kids. perch as undisputed queen of the
names, and looks great doing it. Rollins, hailing from Davenport, ring. After failing PE at 15, she
Yet despite their very real IA, began hitting the gym when got serious about training.
affection for each other, some he was 16 years old. “I looked at all the WWE
catty online trolls believe that Inspired by WWE legends Superstars, and they were in
it’s all a marketing stunt. Lynch Shawn Michaels and the late, great shape,” she says.
A M A N DA S UA R E Z
isn’t having it. great Eddie Guerrero, Rollins But looking good wasn’t
“If you ask the internet, we entered wrestling school and enough. Lynch found it difficult
don’t have any chemistry,” she worked his way up the ladder, to find her niche as she tried
says. “I think that people have a competing in a number of to break into the sport on
20 MUSCLE & FITNESS / OCTOBER 2019 Shot on location at WWE Performance Center, Orlando, FL
the independent circuit. flint, the four-time WWE it comes to gymnastics-like
Then she drifted a bit for champ isn’t going to back down movements or weightlifting,
seven years, working as a to anybody. like doing a snatch, I have an
stuntwoman, a personal trainer, “Championships represent advantage. But her engine is on
a language teacher, and an being at the top of your game. another level. If she has move-
actress, even doing a stint as a It means that you are the best ments that are just go, go, go,
S T Y L E D B Y TA M M A R A KO H L E R F O R Z E N O B I A
flight attendant. of the best,” says Lynch. “Any- she’s going to outrun me every
Eventually, she persevered and body who wants to take it single time. I’m always trying to
rose to the top, helped by her from me better step up and be play catch-up to her when it
earthy charisma and verbal gifts. better, otherwise I can’t sit comes to those workouts.”
Lynch commands an audience with that.” Lynch knows Rollins is also a
and trash-talks with the skill of a That goes for her training as beast in the gym—yet another
seasoned veteran. well. Just ask her other half. reason they connect so well.
“I’m a little bit mouthy, but I “Becky and I have opposite “We’re at the top of our games
back it up,” she says. strengths when it comes to because we work our asses off,”
With her death-stare determi- workouts,” Rollins says. “I’m says Lynch. “We’re on the same
nation honed by her steely Irish more skill-oriented, so when wavelength.”
SETH ROLLINS & BECKY LYNCH
CrossFit Jesus and

the Celtic Goddess
Both Rollins and Lynch train
under the guidance of Josh
Gallegos, a CrossFit luminary
who is not only a CrossFit
Level 2 trainer but for eight
years has been one of the hosts
of the annual CrossFit Games.
Gallegos trains other WWE
stars, including Cesaro, Bayley,
Karl Anderson, and the Singh
Brothers. He’s a close friend of
Rollins’, and the two started
DeadBoys Fitness, an online
training company, a couple of
years ago.
Gallegos uses a hybrid of
different workout techniques,
with an emphasis on CrossFit
training principles.
“I try to keep it as fresh as
possible because I’m going on my
fifth year training with Seth and vein as CrossFit in the sense that their program.
my third year with Becky,” says it changes every week.” “Sometimes I’ll get a phone call
Gallegos. “It’s not just the same WWE athletes are notorious from Becky that’s like, ‘Hey, I
H A I R A N D M A K E U P BY M E GA E N SAC K R I D E R
mundane thing over and over. I for being on the road frequently, can’t make it into a gym today.
try to keep their barbell lifts and so Gallegos makes sure that he Can you give me a workout to do
their weight training in the same gives them the tools to stay on in the hotel?’ And so I’ve got to,
When Seth Rollins tried is considered elite). And, yes, it

HIS PROGRAM CrossFit for the first time, there will hurt so good.
SETH AND
was no looking back. One of his
favorite CrossFit WODs is called W O R K O U T O F T H E D AY
FRAN, A
Fran, a mild-mannered name for
a brutal little workout. FRAN FOR TIME
MATCH MADE
“It’s a couplet of barbell thrust-
ers and pullups,” Rollins says. “A DIRECTIONS: Complete each move
IN HELL
thruster is a full front squat into one after another, resting only as
needed. Aim to finish the circuit as
an overhead press.” quickly as possible.
The prescribed sequence is
three rounds of 21, 15, and 9 reps. EXERCISE SETS REPS
Men are supposed to use a 95- BARBELL 3 21, 15, 9
pound barbell for the thruster; THRUSTER *
women should use 65 pounds.
And you’re supposed to do it as PULLUP 3 21, 15, 9
fast as inhumanly possible. Give *Men use a 95-pound barbell; women
Fran a try and see how close you use a 65-pound barbell.
come to Rollins’ time (three
minutes and 20 seconds, which

Rollins and Lynch
often train together as
a way to motivate each
other in the gym.
on the fly, fix either her workout there are some skills that Becky’s about paying dues, something he
to be done in a hotel gym or still working on that Seth has has very much in common with
write her a completely new one.” already mastered.” his significant other.
It works. One reason is their Skills aside, when the two go “It’s validation that the years
dedication. Gallegos says he used head-to-head on equal terms, of hard work in the gym pay
to train them separately, but now Lynch gives Rollins all he can off, and it’s not just you in there
they work out—and compete— handle. suffering,” says Rollins about his
with each other. “We did this fun workout for success. “I take a lot of pride in
“They’re both very competitive, our DeadBoys channel called it. Me and Becky are at the top
and so now their programming Man Versus Man because Seth of our game, and it’s a reminder
has kind of been morphed into used to be called ‘the Man,’ ” that the hard work pays off.”
one. Seth lifts more weight says Gallegos. “Becky is now ‘the Gallegos sees it every day from
than Becky, but they still do the Man.’ No joke, these two tied CrossFit Jesus and the Celtic
same kind of workout, though the workout. That’s just how Goddess. For Rollins and Lynch,
crazy they are. They legitimately working their asses off is in their
tied a workout that we’ve been DNA.
pumping for, like, four weeks “There are a lot of people that
straight.” don’t want to take the hard road,”
Lynch loves to test herself Gallegos says. “They think, ‘Oh,
against the guys in the gym. it’ll be easy. It’ll come to me.’ But
“Myself, Seth, and Cesaro, we’re that’s not the case. Their work
always competing against each ethic inside the ring and outside
other on DeadBoys Fitness,” says of the ring is unmatched.”
Lynch. “We’re so competitive. I
think that pushes me because I
TUNE IN
always want to win. I usually do.”
Rollins, who earned the nick- to Raw every Monday night
on the USA Network and
name “CrossFit Jesus” a few years SmackDown every Friday night,
ago, thrives in an environment of as of Oct. 4, on Fox.
pushing his body to the max. It’s
OCTOBER 2019 / MUSCLE & FITNESS 23

EXPERIENCE IT!
SEPTEMBER 12–15, 2019

ORDER TICKETS AT MROLYMPIA.COM
Streaming Live at DigitalMuscle.com
BODY BOOK TRAIN LIKE... ASS KICKER IRON MAIDEN
How 311 front man Nick Record-breaking Skateboarder-turned– Spartan Race pro
Hexum stays fit to give his powerlifter radio host Jason Ellis is a Faye Stenning is a savage
EDG
all onstage, p28 Amanda Lawrence, p30 Sirius badass, p32 on the course, p36
NEWS,
INTERVIEWS,
SPORTS,
AND
GEAR
WAT C H
ZOMBIELAND: DOUBLE TAP

Hang on to your Twinkies—Zombieland is comedy, which breathed new
back, and it looks promising. For starters, life in the zombie subgenre. Expect
Woody Harrelson (The Hunger Games plenty of laughs, slick action sequences,
trilogy), Jesse Eisenberg (The Social and, according to IMDB, another Bill
Network), and Emma Stone (La La Land) Murray cameo.
are back in the sequel of the 2009 horror In theaters Oct. 11
C O M I C S U P E RV I L L A I N ’ S O R I G I N F L I C K I S N O J O K E

By Bobbi Dempsey P OWE R E D G E
THE IT
MAN
Broadway vet
TAYLOR FREY takes
on a killer clown in
It Chapter Two, but
it’s his daily workout
that keeps him
calm and focused
off-screen.
FEELING THE
PRESSURE
Sometimes you get material
that’s just comfy, but this was
different and epic. It’s It, for
crying out loud! So when
I shot [the audition]
on my iPhone,
I decided, “I
really need to QUIT
fuck this up,” CLOWNING
in a way that AROUND
was com- It Chapter Two is in
mitted and theaters now.
authentic. I hid
blood capsules
in my mouth, bit
into them at the right
moment. It looked so real!
GETTING THE CREEPS up, and wake up as the sun A REWARDING

I’m actually not a fan of horror was going down, can really do ENDEAVOR
films in general, but I’ve always a number on you. My husband [actor Kyle Dean
been a fan of It. In junior high, Massey] and I decided to give
the miniseries really freaked IRON THERAPY IVF a go, but it’s such a tough
me out. I had nightmares I’m really into kettlebells, road. I started this new busi-
about clowns for years. hot yoga, and high-intensity ness [Elevate, an egg-donor
interval training right now. It’s agency] in the past year. We
GRAVEYARD SHIFT a nice outlet for me to get out try to help infertile couples,
My scenes are pretty graphic. my stress and frustrations. I’ve gay couples, and anyone who
Plus, these were night shoots. completely eliminated bread needs help building a family.
I’d wake up at 4 in the after- and meat from my life. Fish We have about 120 pregnan-
noon, eat breakfast, and we’d and sushi are still hanging in cies right now! We’ve helped a
ALLEN ZAKI
shoot all night until around 6 there, but I’m trying to switch lot of people reach their goal
or 7 [in the morning]. To go to to more plant-based to reduce of becoming parents, and it’s
bed when the sun was coming my carbon footprint. pretty amazing.

E D G E BODY BOOK
ALL “HEXED” UP
not that great, but that com-
petitive spirit takes over.
You don’t think about getting
your heart rate in the target
Offstage, 311 front man NICK HEXUM likes to zone; you’re just thinking
push his body so he can give his all onstage. about getting the hell down
court. I also surf. That’s really
What’s your secret to staying body’s high-fiving each other good cardio for me because
fit on the road? and super-supportive. I’m not one of those guys who
I make it fun by incorporating just sit out there and wait for
music in most of my workouts. You also play competitive the perfect wave. I’m taking
I have a running playlist of sports? a lot of waves and wiping out a
songs that are specifically 150 I play in a couple of different lot and fighting for my surviv-
beats per minute, which is not basketball leagues. I’m actually al out there.
a superfast pace, but it’s a good
pace. I step to the beat, and it Is there any kind of set
just makes it like you’re danc- routine that you have or do
ing rather than working out. I
have different playlists. If I’m
on the elliptical, then it’s more
of a house tempo, under 130
beats per minute. I also do F45
classes, which are interval-
training classes. There’s
pounding music, and every-
28 MUSCLE & FITNESS / OCTOBER 2019 Photographs by Brian Bowen Smith

By Bryan Reesman
Nick Hexum
you just change it up? How are fans responding credits the
Right now, I’m doing a little to the songs from the new keto diet for
keeping him
cardio in the morning to wake Voyager album? shredded at
up. Like today, I was at the It’s been great. We believe 49 years old.
hotel gym for about 40 min- in the philosophy of kaizen,
utes on the elliptical. And then which is constant improve-
tonight before the show, I’ll do ment. Whether it’s new mate-
some stretching and weights. rial, leveling up the staging, or
Then I’ll do the show, which is tightening up the harmonies
an exercise in itself. The risk is and the performances—how
overtraining, where you can do we keep making it better?
get to a place where there’s
just nothing but pain and you
feel like you have the flu.
You guys are always

touring in the summer-
FOLLOW
HEXUM
time. I guess that’s a on Instagram:
good weight-loss @nickhexum.
program?
Our clothes are soaked
when we get done. You have
to really hydrate before and
after the show because you
will feel a kind of hangover
from dehydration.
What about your diet?

I pretty much do Paleo or
keto or whatever you want to
call it. I find I can eat as much
as I want except with bread
and sugar.
E D G E TRA I N L I KE . . .
AMANDA
LAWRENCE
At 22 years old, she
holds three world
powerlifting records—
and is just getting
warmed up.
A
manda Lawrence not
only took first at the
women’s -84kg open
class at this year’s
IPF World Classic
Powerlifting Championships—
she did it in style, breaking
three world records with a
536-pound squat, 556-pound
deadlift, and 1,352-pound
total. Not bad for a 22-year-old
with only three and a half
years of training.
Now her sights are set on
USAPL Nationals, and her
goals are even bigger. Here’s
her take on training, mindset,
and social media.
NATURAL TALENT
I had never trained the squat,
bench, or deadlift before my
first meet in June 2016. Then BALANCING ACT developed, so I do more glute
I started training the January I’ve noticed the heavier you and hamstring work. Also, I
before. I squatted every day start squatting—especially, for don’t believe that accessories
for four months, and I ended me, once I got into the 500s— are a massive game changer,
up breaking the American it’s harder to recover as fast either. The more you do the
junior squat record. from that. I used to squat three movement, the better you’ll
days a week, but I’m down to be at it.
COU RT E SY OF W H I T E L IG H TS M E DI A
NEVER SETTLE two days a week. Then I dead-

To win Worlds was pretty cool. lift twice a week, and then I JUST SAY NO
Going forward, I want to show bench up to four days a week. I’m pushing women’s strength
what [my coach, Joey Flexx, to new heights, and I think
and I] can actually do. I’m not HOW TO ACCESSORIZE that’s the reason why [people
comfortable just competing Your accessory movements assume I’m on steroids].
at one world championship, should depend on where your Honestly, I take it as a huge
because it can be taken away weak points are. For example, compliment if somebody
before you know it. for squats, my quads are pretty thinks I am, because I’m not.

By Rose McNulty
Lawrence’s next
competition is
USA Powerlifting’s
Raw National on
Oct. 16 to 20 in
Lombard, IL.
TRAINING
S Q UAT A N D B E N C H
EXERCISE SETS REPS
LOW-BAR SQUAT 3 7
BENCH PRESS 5 3
CLOSE-GRIP 3 8
BENCH PRESS
BELT SQUAT 3 12
OVERHEAD PRESS 4 10
I’ve been drug tested maybe YOU VERSUS YOU FACE-PULL 3 12
10 times in the past three I don’t like comparing myself
years, because I’m on an out-
of-meet athlete-locater form.
to others, because it eats you
alive. My way of thinking is,
LAWRENCE’S SPLIT
They know where we are at all “Do your best, and success DAY EXERCISE
times, so they could show up will come with it.” One of the
MONDAY SQUAT AND BENCH
at any point and drug test me. things that bothers me about
the internet is that people try TUESDAY BENCH
SOCIAL CIRCLE to portray Dani Melo [Law-
My Instagram [miss.amanda rence’s chief competition]
WEDNESDAY DEADLIFT
.ann] blew, and I feel like my and me as rivals, but in reality, THURSDAY BENCH
account receives a lot of hate we push each other, but we
because people don’t know wouldn’t be happy if we just
FRIDAY SQUAT
[powerlifting]. But at the same only tried to one-up the other. SATURDAY DEADLIFT AND BENCH
time, for all the hate, there are You can’t hate somebody for
so many nice comments. being just as good as you. SUNDAY OFF

E D G E C L AS S I C MU SC L E
TIGHTER THAN EVER

Washington Redskins tight end
VERNON DAVIS is entering his 14th
season looking and feeling like
an NFL rookie.
V
ernon Davis is in the made my mind up to do things sixth overall in the 2006 NFL
midst of his 14th season a certain way and did it. In the Draft by the San Francisco
in the National Football beginning we all want things 49ers. He says he’s done
League; that’s four times that work right now—we want everything the same way
as long as the average that initial impact because you since he entered the league.
NFL career length of 3.3 years. can’t see into the future. You When the season ends, Davis
At age 35, the Washington have to have faith in the things says, he takes the first month
Redskins tight end, who to come. Just because you off from training. After that,
justifiably earned the nick- aren’t getting the benefits right he returns to his lifting and
name “the Ageless Wonder,” away doesn’t mean it won’t stretching regimen—along
is showing no signs of slowing happen over time; you just with a weekly assort-
down anytime soon. have to be patient.” ment of massages,
“I’m not surprised at all, Davis has been diligent with dry needling,
because it’s what I planned to his diet, fitness, and workout and chiroprac-
do,” Davis says. “I set a plan and regimen since he was selected tic work.

By Michael LoRé
Davis’ weight
room commit-
ment has led to
two Pro Bowl
appearances.
“You create longevity member of the Denver Bron-

T I M E L E S S S P O R T S N U T R I T I O N ; N I C K WA S S /A P/ S H U T T E R S T O C K
through habits and the con- cos. Just as important, Davis’

sistent preparation you use commitment to training has
when it comes to football,” helped extend his playing
Davis says. “I created a habit, career.
and it became a lifestyle.” “Being a pro doesn’t just
At this stage of his NFL mean doing what coach tells
career, Davis’ focus is on you to do; it’s doing things
strength, not bulk. At 6'3", when people aren’t looking,”
248 pounds, he aims to keep Davis says. “It’s all in your will.”
his body fat below 4% while
remaining flexible and agile. T R A I N I N G D AY
Davis spends about three
hours a day working out. On OFF-SEASON
lifting days, he’ll begin with TRAINING SCHEDULE
a one-mile warmup. And as
a receiver, each workout will DIRECTIONS: For each lifting
always include catching balls. session, Davis’ workouts consist of
4 sets each of 16, 12, 10, and 8 reps.
“I’m not necessarily trying
In 2009 with the to make sure I’m like the
49ers, Davis DAY EXERCISE
co-led the NFL Incredible Hulk,” Davis says
with 13 touch- with a laugh. MONDAY TOTAL BODY:
down receptions.
And when it comes to diet, BENCH PRESS,
SINGLE-LEG LUNGE
Davis—who launched his
own supplement company, TUESDAY TRACK: 400M, 300M,
Timeless, in January—avoids 200M, 100M, 60M
fried foods and sodas but will
occasionally indulge in a glass WEDNESDAY TOTAL BODY: DUMBBELL
PRESS, SQUAT
of wine at events.
Thanks in part to his off-the- THURSDAY AGILITY: CONE DRILLS,
field regimen, on-the-field LADDER DRILLS
Davis has been a two-time
Pro Bowler and has a FRIDAY TOTAL BODY: INCLINE
CHEST PRESS, LEG PRESS
Super Bowl ring as a

E D G E I RON MA I D E N
TRUE GRIT
Spartan Race pro FAYE STENNING is a FOR MORE
Follow Stenning
serious savage on the course. on Instagram:
@fayestenning_ocr.
What got you into obstacle then there’s all this other type
course racing? of stuff around, like yoga and
I kind of got pulled into it rock climbing.
because my ex-boyfriend
wanted to try it out. I won my It’s tough for racing to pay
first race [in 2013] by 20 the bills. Do you have
minutes, and I was like, “This another job?
is so dumb—there are no real I own Grit Coaching, an
athletes in this sport.” But online training company. Faye Stenning,
29, has quickly
then I went to the States [from I’ve partnered with [Jessica become one of
Canada] and started doing O’Connell], one of my friends the world’s top
obstacle course
races and started not winning. that I’ve ran with since high racing athletes.
That got me hooked. I was school. She’s an exercise
like, “I guess that this isn’t as physiologist and a former
easy as I thought it was.” Olympic runner. I wanted a
running coach to come on
Spartan Races require full- board and utilize some of
body strength and lots of the principles of track and
endurance. How do you train marathon racing to help
for them? turn some of these stronger
I train a lot with marathoners athletes into more runners.
in New York City to improve
my aerobic engine. In the You captured third place
evenings, I’m in the gym at the 2016 Spartan World
lifting really, really heavy Championships. Do you
[weights], doing short bursts think you could win the title?
of power and strength. And Living in New York City, I’m

By Anthony O’Reilly
an anomaly as a pro in this I’m not willing to do what it podium at the World
sport. All my competition takes. It would take a whole Championships.
lives at high altitudes, lifestyle change.
like in Colorado or in the And then you’re taking off
mountains. They’re just out So what’s your goal? after Worlds?
every day in the mountains, Top three is my goal. I think I might run some lower-key
C O U RT E S Y O F S PA RTA N
climbing up and down, with my team here in New races, just for a little bit of
carrying sandbags and York—my strength coach, and money. Usually things kind of
buckets. For me to say, “Yeah, with my training partners, die down after [Worlds]. I kind
I want to win,” but then not be and just a great marathon of enjoy Christmas, see my
willing to move—it’s probably community in New York—I friends, my family, and get a
not a realistic goal, because can be good enough to little chubby.

"%7&35*4&.&/5
GET IT TO GO!
® ® TM TM
Available on iPhone , iPad , Kindle Fire , Nook and Android tablets and phones.
Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of
"QQMF*OD,JOEMFBOE,JOEMF'JSFBSFUSBEFNBSLTPG"NB[PODPN *ODPSJUTBGmMJBUFT/00,JTBSFHJTUFSFEUSBEFNBSLPGCBSOFTBOEOPCMFDPN--$
PSJUTBGmMJBUFT(PPHMF1MBZJTBUSBEFNBSLPG(PPHMF*OD
T R A I N N EWS
HANG UP
THE PHONE
A study out of the American
College of Cardiology found
that people who used their
smartphones for five or more
hours a day had a 43% increased
risk of obesity. People who used
their phones for that amount of
time were more likely to consume
sugary drinks, fast food, and
snacks and exercised less.
CONSISTENCY IS KEY
Maintaining a regular every day—regardless of the
workout regimen is key for hour—were more likely to
staying active and losing meet national guidelines for
weight, a study published in physical activity than those
Obesity found. People who who mixed up their training
worked out at the same time schedule.
MISSION C L O C KW I S E: S H U T T E R STO C K; E D GA R A RT IGA; PE R B E R NA L
FAILURE
You don’t need to
go heavy to get big
results. Similar levels
of hypertrophy can
be accomplished by
lifting light or heavy
weights—so long as
an exercise is done
to failure, according
to a recent study
published in the
Journal of Physiology.
T R A I N MOV E OF THE MO H By M&F Editors
SHOW
WHY DO IT
“The curtsy lunge particularly Gym in Alpine, NJ (iron-house
NO
works the abductor muscles .co). “It also effectively targets
[outer thighs] more than your the gluteus medius, which
standard lunge,” says Jim helps stabilize the hips to help
CURTSY
Ryno, owner of Iron House improve posture.”
HOW TO DO IT
This twist on the CURTSY LUNGE
1 3
traditional lunge STAND HOLDING a pair TAP YOUR KNEE to the
can help hit of dumbbells at your floor, then push through
smaller, sides with your feet shoulder- your front heel to reverse
width apart. the motion and return to the
underworked start position.
muscles and
improve posture. 2 STEP YOUR RIGHT foot
back behind you and to
the left so that it touches down 4 REPEAT THE movement
with the left leg, going
Here’s how.
PER BERNAL
on the floor on the other side back and forth on every rep.
of your left foot. Keep your Do 2 to 3 sets of 12 to 15 reps
torso upright throughout. per leg.

T R A I N ABS & CORE By M&F Editors
BATTLE-TESTED
This unique plank variation is a step
HOW TO DO IT
B AT T L E R O P E
SIDE PLANK
up from what you’re used to, but it’s
well worth it for more chiseled abs. 1 LIE ON YOUR SIDE and
stack your feet and rest on
your forearm so you’re in a
WHY DO IT strength coach at the Sports side plank position.
“The side plank challenges Performance Institute at the
your core, while the rope
waves jack up your heart
rate to torch extra calories,”
Manchester Athletic Club
in Massachusetts. Bonus:
Your shoulders will get a
2 WITH THE OTHER
arm, grab the end of a
battle rope.
says Matt Pudvah, the head nice pump, too.
3 RAPIDLY ELEVATE and

slam the battle rope to
make waves. Do 20 to 30
seconds per side for 3 to 4 sets.
KNOW THE
ROPES
Adding movement
with a rope taxes
the working shoul-
der and elevates
your heart rate.
E D GA R A RT IGA

By M&F Editors CARD I O T R A I N
STAIR
TREK
Shed fat and
develop your
legs with these
challenging
step climbs.
C
an’t get to the gym
but need to get
some cardio in?
Chances are you
already have a
great option right in your
house or apartment S H R E D T H E S TA I R S
building or at a nearby
park or track. 2 0 - M I N U T E STA I R R O U T I N E
“Stair climbing is one of
the most effective ways WARMUP ON THE STAIRS
to work your lower body Do this warmup for 5 minutes to Rest 20 seconds between rounds.
while building cardio activate your glutes and legs.
endurance and burning ROUND 1
fat,” explains Ariane SQUAT 20 REPS
Hundt, founder of New • Run up three flights (about
York’s Brooklyn Bridge • Keep feet hip-width apart, 50 stairs) at a moderate pace,
Boot Camp. stretch arms in front; push one stair at a time. Jog back
Plus, regular stair work- heels into floor and squeeze down, then hold a 60-second
outs will up your VO2 glutes as you come up. Finish wall squat.
max (how much oxygen with a 30-second squat hold.
your body uses during ROUND 2
exercise) and boost your STATIONARY LUNGE
metabolism for up to 36 15 REPS PER LEG • Run up three flights at a
hours after you’re done, faster pace, taking two stairs
she adds. • Finish each set with a at a time. Jog back down, then
This 20-minute workout 30-second lunge hold. hold a 60-second plank.
put together by Hundt
burns more than 200 SQUAT JUMP ROUND 3
calories while it targets 20 REPS
all the major muscles— • Jump up three flights (with
especially legs and glutes. • From squat position, jump legs together, starting and
Do it on a staircase with up, then land in a deep squat landing in a squat), taking one
at least three flights, or position. or two stairs at once. Jog back
about 50 stairs. (If you down, then do 20 pushups.
can’t find one this big, just REVERSE LUNGE
SHUTTERSTOCK
turn around at the top of 20 REPS PER LEG FINAL PUSH

a flight and repeat.) Finish
the routine with a few CURTSY LUNGE • Repeat all rounds but double
minutes of stretches. 20 REPS PER LEG the flights from three to six.

T R A I N BODY WE I GHT
can help build up
BODY BY
BOXING
Here’s a body-weight
routine for those
who want a boxer’s
physique without
any of the bobbing,
weaving, or taking a
jab to the jaw.
W
e may question your
sanity if you said you
wanted to throw
down in a boxing
ring, but we get why
you’d want to look like a
fighter. Boxers are lean,
athletic, and conditioned and
aren’t just all show and no go.
It’s for these reasons that
Kariem McCline, owner of KM
Elite Training in Boca Raton,
FL, has his clients adopt a
boxing-centric training
style to get into stellar shape.

By Anthony O’Reilly
“Try to put your hands up

in front of your face for three
minutes while
circling the ring.
Your arms are
going to be ABOUT THE
pretty tired, and SOURCE
it’s going to get Kariem McCline is
your heartbeat the owner of KM Elite
Training. Follow him
up,” McCline
on Instagram:
says. “That’s why, @kmelitetraining.
for me, boxing
is the best way
to get in shape
and why you see a lot of pro
athletes taking it up.”
McCline’s brother Jameel
was a former heavyweight
contender (41-13-3), and so
he grew up around the sport.
After becoming a personal
trainer, McCline kept close to
his boxing roots by integrating
sweet-science-inspired training
into his programs.
One of his favorite work-
outs is a body-weight circuit
that has you pushing, pulling,
and jumping with your own
mass to carve out a fighter’s
physique and build muscular
endurance.
While you won’t be throwing
blows like Adonis Creed after
taking on this workout, you’ll
be a step closer to looking
O P P O S I T E PAG E : P E R B E R N A L ; T H I S PAG E : L E S L I E B R AU N ; P E R B E R N A L
like him.
HOW TO DO IT
BOXING WORKOUT
DIRECTIONS: Complete 3 to 4
rounds with a 1-minute rest period
between each circuit.
EXERCISE REPS/SETS
PULLUP 10
DIP 10
PUSHUP 20
SITUP 20
JUMP ROPE 3 MIN.

T R A I N GYM SPOT L I GHT
TAKE ME TO CHURCHILL
At L.A.’s Churchill Boxing Club, trainers combine intense conditioning
with the latest recovery tools.
O
perating an elite boxing the game, Freddie Roach. “Boxing is a great way to
facility all while Boxing wasn’t a passion proj- confront and manage your
directing, producing, ect that Berg found after his fear, which helps in every
writing, and acting success in Hollywood—in con- area of life,” Berg says.
sounds impossible— trast, he credits the sport with At Churchill, you can expect
but don’t tell Peter Berg that. becoming the prolific film- to find the state-of-the-art facili-
C O U RT E S Y O F H E M P H Y D R AT E
With credits like Friday Night maker he is now. As a child, he ties that have made it a favorite
Lights and the Mark Wahlberg was a ball of uncontrollable for professional boxers, film
sufferfest Lone Survivor energy and aggression until he stars, and even the LAPD and
under his belt, the renowned learned to channel it through LAFD, in an atmosphere wel-
Hollywood jack-of-all-trades boxing. The focus and disci- coming to everyone from sea-
opened Churchill Boxing Club pline that he gleaned from the soned pros to Day 1 newbies.
in 2013 in partnership with sport were instrumental in “Everybody checks their ego at
one of the biggest names in getting him where he is today. the door,” says Churchill trainer

By Elizabeth Yun
Hollywood star Peter

Berg (far left, middle)
opened Churchill
Boxing to welcome
trainees of all skill
levels, but everyone
is expected to work
equally as hard.
Josh Landers. “It’s an encourag- motivated it to partner with

TRAINING
ing environment to just come Hemp Hydrate, a drink that
enjoy a great workout.”
But be prepared to work.
harnesses the recovery bene-
fits of CBD. “Boxers especially
CHURCHILL
Landers and the entire need the recovery benefits CONDITIONING
team of trainers will put you with their training. Hemp Hy-
DIRECTIONS: Perform 3 rounds of
through the rounds with their drate’s plant-based formula is this circuit, completing one exercise
brand of challenging routines something that helps every- after another.
focused on boxing structure, one,” Berg explains.
fundamentals, and condition- And Landers has seen the EXERCISE REPS
ing, “all while making it fun results firsthand with his MEDICINE BALL SLAM 15
and sharpening your mental clients. “Fighters say they’re
fortitude,” Landers says. In more focused, engaged, and REVERSE LUNGE 10
addition, trainers educate hydrated during their workout BATTLE ROPE WAVE 30 SEC.
members on the importance while drinking Hemp Hydrate.
of taking care of themselves They also report less pain and BODY-WEIGHT SQUAT 10
outside the ring. soreness post-workout,” he
PLANK 30 SEC.
“Churchill Boxing teaches says. After a few rounds in the
the importance of combining ring at Churchill, your body LEG LIFT 30 SEC.
the right training, hydration, will need all the help it can to
and nutrition,” Berg says. This reduce soreness.
CRUNCH 30 SEC.

T R A I N AL L ABOUT . . . By Kevin Gray
JOIN THE CLUB
DO A FRONT
PULLOVER
• Hold a club in each hand,
with your arms bent at 90
degrees and the weighted
ends of the clubs facing up.
Begin by taking your hands
and clubs back behind your
shoulders so that your elbows
flex up skyward and the clubs
Using clubs is are facing the ground behind
more about you. Keep ribs and pelvic
finesse than
brute strength. bone tight. Pull your arms
back to starting position.
THE STEEL CLUB

to use them for shoulder
work, noting that anyone
who regularly performs over-
head activities would greatly
This tool can be used to build strength and benefit from them. “Because of
promote better rotational movement patterns. their unique build, they allow
B
for a wide variety of ranges of
etween barbells, cables, dumbbells, and machines motion to be moved through,”
that simulate everything from rowing to skiing, there’s he says. “It’s this full range of
no shortage of options for getting in a great workout. motion that allows joints to
But there’s an old-fashioned piece of equipment that’s become more robust.”
gaining steam, popping up at gyms and probably on your You can also use clubs for
Instagram feed: the steel club. It may be a newer modality for conventional movements, like
most of us, but the steel club’s inspiration dates back centuries. squatting, lunging, hinging,
pressing, and pulling. Plascen-
Colloquially known as updated version of the classic cia is quick to point out that us-
“Indian clubs,” these bowling that can vary in weight from ing clubs is more about finesse
pin–like clubs trace their roots five to 50 pounds. than brute strength. Grabbing
back to India. According to “In a Western culture where the heaviest club and holding
the American Journal of Public dumbbells, barbells, and on for dear life will quickly
Health, they became a popular kettlebells are king, the steel burn out your grip muscles.
form of exercise after British club really provides a unique As with any other weight
soldiers brought the practice experience that challenges the training, you should always
back to England. They became system as a whole to be able start slowly with lighter
popular in America following to stabilize the weight vector,” weights before you progress
E L E N A R AY / A L A M Y
the Civil War. says Cristian Plascencia, a to heavier ones. To get start-
Indian clubs are still around— senior durability coach at ed, Plascencia recommends
you can even buy them online. Onnit Academy. trying front pullovers, a basic
But these days you’re more Clubs are versatile, but movement that will get you
likely to find steel clubs, an Plascencia especially likes used to the clubs.

No Other Protein Compares to HumaPro®:
• Economical: Costs less per serving than other proteins†
• Super Concentrated: *1 serving of HumaPro® = a Whole Food Protein
• Equivalent of 25g averaged, with only 0.02 calories per serving†
HumaPro® is also Vegan Friendly, and contains No:
Gluten, Soy, Sugar, Lactose or Heavy Metals.
FLAVORS
APPLE CIDER
EXOTIC PEACH MANGO
FRESH CUT PINEAPPLE
GREEN APPLE CANDY
MANDARIN ORANGE
ROCKET POP
SOUR GRAPE
STRAWBERRY KIWI
SOUTHERN SWEET TEA
SIZES
45 Servings
90 Servings
60 Serving Tablets
90 Serving Tablets
T R A I N TRA I N I NG ME THODS
HAIR OF THE DOG T

hose who have braved
Mountain Dog training
have often found
themselves keeled over
Mountain Dog training is near unbearable, but a trash can, wondering
the science-based training method may be who would be maniacal
what you need for unprecedented growth. enough to conceive such a
program. Well, that sadist is
named John Meadows, and
his Mountain Dog program
may be brutal—but it works.
The IFBB Pro League body-
The Meadows builder and certified strength
row (shown
here), created by and conditioning coach’s
John Meadows, program is used by everyone
helps isolate the
lats better. from beginners looking to
pack on muscle mass to sea-
soned pro bodybuilders like
Mark Dugdale and Amit Sapir.
Even if you’ve never heard of
Mountain Dog training, we’re
willing to bet that your train-
ing has been influenced by it,
whether it’s through the use of
feeder sets, loaded stretching,
or prepumping your muscles
before a heavy lift. Here, we
break down everything you
need to know about this leg-
endarily tough workout.
P E R B E R N A L ; E R I C A S C H U LT Z

By M&F Editors
WHAT IT IS TRAIN DOGGED HOW MUSCLES GROW

Mountain Dog training is Mountain Dog training uses
a bodybuilding program— M O U N TA I N D O G B AC K three scientifically proven
defined as following a body- & BICEPS WORKOUT principles for muscle growth.
part split—that follows a four-
phase approach. Phase 1 is
the prepump activation, Phase
EXERCISE SETS REPS
MEADOWS 2 8
GOAL
ACTIVATE
1 MUSCULAR DAMAGE:
The breakdown of
muscle fibers is achieved
2 is the explosive exercise, ROW * AND PUMP primarily through eccentric
Phase 3 is the supramaximal
pump, and Phase 4 is the DEADLIFT 4 6 TRAIN EX- contractions (the negative
loaded stretch. PLOSIVELY portion of a rep). There
are associations between
NARROW- 2 TO SUPRA- eccentric contractions and
HOW IT WORKS GRIP FAIL- MAX PUMP
The idea is that each phase CHINUP URE soreness, elevation of protein
serves a purpose, so you’re synthesis, hypertrophy, and
ONE-ARM 2 10 LOADED strength increases.
not just blindly lifting heavy DUMBBELL STRETCH
weight to failure. Phase 1 is a ROW
light move that helps you es-
tablish a mind-muscle connec- HAMMER
CURL **
2 10 SUPRA-
MAX PUMP
2 MECHANICAL
TENSION: Colloquially
referred to as “time under
tion with the target muscle.
tension” (TUT), mechanical
Phase 2 is when you’ll perform EZ-BAR 2 10 SUPRA-
a compound movement to tax PREACHER MAX PUMP tension is the window of time
your central nervous system. CURL *** in which a muscle is actively
Phase 3 has you doing a more *Place one end of a barbell in the corner
contracting. Weight training
traditional bodybuilding of a wall. Load plates on the opposite differs from other forms of
move, like a dumbbell row, to
end. Stand parallel (facing) to the bar. exercise because more TUT
Grab the end of the bar with an overhand demands maximal fiber
cause metabolic stress (more grip—this will be the short side of the
on that at right). Finally, the barbell. Row the barbell toward your rib recruitment, which leads to
stretching phase, or Phase 4, cage, similar to a one-arm dumbbell row. muscle growth.
**Do 5 partial reps from the bottom after
does exactly what it says and
3
each set.
stretches your muscle tissue ***On the last set, have a partner give
METABOLIC STRESS:
to allow more room for your you 4 forced reps or do a dropset. Metabolic stress refers
muscle to grow. to the high energy demands
that exhaust muscles of
their stored glycogen and
UP THE INTENSITY create the “burn” effect
Another key to Meadows’ during prolonged TUT.
program is his use of intensity Lighter weight can cause
techniques. These include more metabolic stress than
forced sets, dropsets, and heavy weight, resulting in
partial reps and help push subsequent muscle growth.
your muscles beyond failure.
Or increase your total amount to truly push an exercise to
of mechanical tension. These failure are what have earned
Mountain Dog training its
reputation as downright
savage. Survive these, and
you’ll be rewarded with more
muscle growth.
Bodybuilder
John Meadows
is the madman
responsible for
Mountain Dog
training.
T R A I N I NSP I I ON By Zack Zeigler
raise awareness for One Step

Ahead Foundation, he shifted
all his money to his daughter.
Doing so meant he had only
one option: Pedal.
We caught up with Duvaney
in Vermont at the 2019 Death
Race, while he was 9,145 miles
into a 12,500-mile journey.
What is the One Step

Ahead Foundation?
It was created by
FOR MORE fellow Death Racer
Follow Duvaney’s Amy Palomar
journey on Winters to raise
Instagram: awareness and
@art.fully014. funds to help
children with
mobility issues.
The goal of this ride is to

raise awareness for the
foundation?
Along with raising awareness,
we’d like to put those children
with mobility issues with
other adaptive athletes in
hopes that they inspire those
MOVING
kids to dream bigger or to get
out in nature.
WITH PURPOSE
How many hours a day are
you on the bike?
Eight, nine, 10, 12 hours a day,
by myself, in my head.
DON DUVANEY is on a cross-country bike
ride to benefit children with mobility issues. And it’s enjoyable?
F
It’s living without expectation.
or the past decade, Don native is a tough guy to dislike. It’s just going. I know that I’ve
Duvaney has been the He’s jovial and quick-witted got to go out, and I’ve got to
main enforcer/henchman and has an infectious laugh. get on the bike, and I’ve got to
of the Spartan Death He’s also tough as hell and is pedal, and I’m going to see
Race—Spartan’s annual clearly taking his own advice amazing things.
mental and physical torture to move with purpose.
fest that can last up to 70-plus Duvaney has completed What is something that
hours. Browbeating racers three Death Races, and the you’ve seen or noticed?
and getting them to doubt lessons he took away from America is great. It doesn’t
their strength to continue is them helped him realize that need to be made great again
the job. And he’s top-notch at without a plan B, you leave or anything like that. It’s great.
it, routinely reminding racers yourself no choice but to I’ve seen it firsthand every
to “move with purpose or be succeed. This is why, before day. I’ve had not one bad ex-
eliminated.” he opted to embark on a perience. People are naturally
Outside that role, the Vermont cross-country bike ride to good. People want to help.

By M&F Editors 1 5 -MI NUT E WO R K O U T T R A I N
ONE-MAN BAND
Yes, you can build muscle with a
Size matters: The
thicker the band
you’re using, the
more resistance you’ll
be working against.
At first, stick to a thin
band and slowly work
15-minute band workout. We’ll your way up.
prove it to you.
T
hey may not have the
hardcore reputation of
their dumbbell and barbell
brethren, but resistance
bands shouldn’t be ignored.
“I’d put band training up there
with any free-weight workout in
terms of challenging the muscles
and producing gains in size
and strength,” says Jim Ryno, a
personal trainer and owner of
Iron House Gym in Alpine, NJ
(iron-house.co). “Also, the elastic
resistance tends to put less strain
on vulnerable joints like the
knees, hips, and shoulders but
without sacrificing any intensity
or load placed on the muscles.”
Another plus: Band workouts,
like the 15-minute torcher below,
require only one band. So, even if
you’re living in a cramped studio
apartment, your excuses are auto-
matically shut down.
QUICK HITTER
15-MINUTE BAND
WORKOUT
DIRECTIONS: Start with a short warmup
of dynamic stretching and light jogging or
stair climbing. Then repeat the following
circuit as many times as you can in 15
minutes, resting a minute between rounds.
EXERCISE REPS
KNEELING HIP THRUST 20

ONE-ARM ROW 15 PER ARM
FRONT SQUAT 15
E D GA R A RT IGA
BAND-RESISTED PUSHUP 20
TRUNK ROTATION 15 PER SIDE

T R A I N MOB I L I T Y By Jon-Erik Kawamoto
THAT’S A HOW TO DO IT
KNEELING ARM CIRCLE
TWOFER
Loosen up your
1 GET INTO A LUNGE
position next to a wall,
with one side of your body
it’s next to your head, turning
it so your palm faces the wall.
shoulders and touching it.

3 CONTINUE until it’s at
your side. Repeat for as
2
hips with this RAISE THE ARM that’s many reps as necessary to
easy warmup. against the wall up until feel more limber.
WHY DO IT
To promote thoracic spine
extension and rotation,
shoulder mobility, and hip
flexor lengthening.
SHUTTERSTOCK
56 MUSCLE & FITNESS / OCTOBER 2019 Photographs by Per Bernal

By Elizabeth Yun RECOVERY T R A I N
THE BIG
SQUEEZE
Improve blood flow,
reduce soreness,
and combat
inflammation with
compression.
W
e’ve all learned to
embrace muscle
soreness as a sign
of time well spent
in the gym, but
when soreness is holding
you back from hitting your
next workout with the same
intensity, it stops being a
badge of honor and instead
becomes more of a literal
pain in the ass.
Thankfully, there’s a
researched-backed solution to
muscle soreness that requires
you to do pretty much noth-
ing. A popular choice for en-
durance athletes, compression
clothing has been found to
soothe delayed onset muscle
soreness and inflammation as and tissues. In its most funda- to back-supporting shirts.
well as improve endurance, mental application, compress- One of our favorites is this
regulate body temperature, ing the muscles simply makes lower-back support shirt from
and reduce muscular damage. athletes more aware of their Tommie Copper. Combining
bodies—how they’re moving, the muscle-recovery benefits
WHAT THE their posture, and their of compression with posture
SCIENCE SAYS muscle contractions. This support, this shirt is made
There are several theories on awareness leads to more from its proprietary heavy-
how compression garments efficient movement and more weight 4D stretch fabric
work. A popular one is that bang for your buck with each and designed to contour to
they constrict the muscles, workout. your lower back, providing
leading to less muscle vibra- exceptional support. It’s odor-
C OU RT E SY O F TOM M I E COPPER
tions during exercise—which TRY IT OUT absorbing and moisture-

possibly equates to decreased While sleeves and tights are wicking, so it’s perfect for a
soreness. Another theory the most common forms workout or just to wear as an
is that squeezing muscles, of compression gear, the undershirt while you’re work-
particularly in the extremities, technology is continually ing (because, let’s face it, that’s
improves blood and oxygen improving. Now you can find when we’re doing the most
flow, sending more blood compression clothing in all damage to our backs). Get it at
and oxygen back to the heart forms, from socks and gloves tommiecopper.com; $80.

TRAINING
TIPS
DIET
ADVICE
BAD
JOKES
Celebrity trainer Don Saladino and Muscle & Fitness executive

editor Zack Zeigler discuss everything you wanted to know
about fitness...and some things you won’t expect.
MuscleandFitness.com/REPS
DIET ID DRINKS RECIPE OF THE FOOD FIGHT
We have an R.D. break Drink your six-pack and MONTH Wheat and veggie pasta
down Tom Brady’s keep it, too, with these A tender, low-fat steak square off to see which is
EAT
crazy diet, p62 beer cocktails, p64 recipe that’ll impress, p65 the carb in chief, p68
WHAT’S
IN THE
FRIDGE THIS
MONTH
PLANT POWER
VEGAN DIET CUTS DIABETES RISK

EDGAR CASTREJON/UNSPLASH
Eating a plant-based diet could lower your mostly fruits, vegetables, whole grains,
risk of type-2 diabetes, according to a recent legumes, and nuts had fewer cases of
study published in the Journal of the Ameri- diabetes than meat eaters or vegetarians
can Medical Association. People who ate who ate refined grains and starches.
F E E L I N G T H E H E AT

E A T N EWS
POP NEWS
SUGARY DRINKS LINKED
TO CANCER
French researchers found that
for every 100 milliliters of sugar-
sweetened drinks consumed, the
risk of overall cancer increased
18%. This may be due to the fact that
high sugar intake leads to obesity,
which has been linked to cancer.
AGA I N S T T H E G R A I N
PALEO DIET COULD CAUSE HEART DISEASE

People on the Paleo diet had double the amount of a
biomarker linked to heart disease, according to a study
published in the European Journal of Nutrition. Lead
researcher Angela Genoni, Ph.D., said this was due to
the Paleo diet’s lack of whole grains, which decreases
the risk of cardiovascular disease.
DON’T BUG OUT

AFTERBURN
BUGS PACK HIGH
AMOUNTS OF HIGH CHILI INTAKE COULD
ANTIOXIDANTS LEAD TO DEMENTIA
Insects have five times Spicy foods may burn fat, but
more antioxidants as they could also have a negative
fresh orange juice and
side effect. Researchers at Qatar
olive oil, according to
a new study published University discovered that Chi-
in Frontiers in Nutri- nese adults who ate more than
tion. Commercially 50 grams of chilies per day had a
available insects like higher risk of dementia. The sci-
grasshoppers, silk- entists theorized this might be
worms, and crickets
SHUTTERSTOCK
had the most anti- because high levels of capsaicin

oxidants, which boost are harmful to sensory nerves.
the immune system
and aid recovery.

By James Biddle SUPP OF THE MON T H E A T
THE PRIME
SERIES STACK
MuscleTech teamed up with
Amazon to create the Prime
Series, which also offers whey
protein, pre-workout, and
branched-chain amino acids.
PRE-WORKOUT
Available in wildberry,
this pre delivers a full
dose of beta-alanine for
more strength.
BCAAS Each serving

gives you 5 grams
of branched-chain
amino acids—leucine,
isoleucine, and valine—
to help you recover from
your toughest workouts.
WHEY PROTEIN Crafted

using the same formula
from a world-class
university study that
shows it enhances
protein synthesis.
THE LESSER-KNOWN
PROTEIN
Boost recovery and muscle growth with collagen.
W
e’re sure you’ve supplement—such as Muscle-
heard of whey and Tech’s Prime Series Collagen—
casein protein can improve strength, in- your collagen is sourced from
before, but probably crease muscle, and boost matters, which is why we
not collagen. And recovery. recommend MuscleTech’s
seeing as it makes up 25% to Also, research in the jour- Prime Series Collagen. Its for-
S T E V E B OY L E ; C O U RT E S Y O F M U S C L E T E C H
35% of all the protein in your nal Current Medical Research mula uses collagen peptides
body, you should know a little and Opinion showed that 73 from grass-fed sources and is
more about it. athletes who took 10 grams of gluten- and dairy-free, and it
Collagen is responsible for collagen hydrolysate expe- packs 20 grams of protein and
forging your more fibrous rienced less joint pain while 22 grams of collagen per two
parts—that is, your connective training compared with the scoops. As a bonus, the pow-
tissues, ligaments, and even athletes who didn’t. der is flavorless, so you can
your skin. Think of it as the OK, so you’re sold on colla- manipulate the flavor by mix-
“glue” that holds your body gen, but don’t start guzzling ing it into a variety of shakes
together. Taking a collagen down just any powder. Where or even baking with it.

E A T D I E T I D
THE TB12 DIET

Tom Brady attributes his longevity and health to his scrupulous diet,
but is it overkill? A sports nutritionist breaks it down for us.
I
t’s hard to fathom how Tom Brady has been able to remain at HE DOESN’T MIX
the top of his game at 42 years old and with 19 grueling NFL PROTEIN AND CARBS
seasons under his belt—though the future Hall of Famer will There’s no science to support
certainly point to his clean diet as part of the reason why. this. Maybe he notices he feels
Eighty percent of Brady’s diet has him consuming vegetables; better, or maybe it’s a placebo
the other 20% consists of lean meats. Plus, an outrageous effect, but there’s no science
amount of water, as in anywhere from 12 to 25 glasses a day. that supports not mixing
(How many trips to the bathroom is that?) And that’s only the carbohydrates and protein
beginning of how shrewd Brady is when it comes to his meal together. When it comes to
plans and overall intake. being an athlete, consuming
Brady outlined some of the keys to his career longevity in his both after exercise is a great
2017 book, The TB12 Method: How to Achieve a Lifetime of Sustained idea. You replace your carbo-
Peak Performance. Even the quarterback’s chef went on record to hydrate intake, and you also
explain his offbeat diet. We wanted to take it a step further.
We consulted Marie Spano, M.S., R.D., C.S.C.S., sports nutritionist
for the Atlanta Hawks, to break down several facets of Brady’s diet
to learn if there’s anything really to it. Here’s what she said:
BRADY DRINKS 12 cups a day—typically 80% of

TO 25 GLASSES OF that comes from fluid, and the
WATER A DAY rest comes from food—so for
For an athlete, he’s within the the average guy, 12 to 20 is on
range. One thing athletes do is the mark, especially if they
that they’ll consume enough exercise.
water but don’t consume
enough electrolytes, so they
dilute their blood sodium and
either cramp or feel fatigued.
The average man needs 15.5 STAY
HYDRATED
Losing just 2% of
body weight through
sweating can nega-
tively impact your
performance.
E A T COCKTA I LS By Brian Good
NEED A MIXED DRINK? HOP TO IT

Beer is a leaner choice than most premade cocktail mixers. It’s rich and
satisfying and packs less sugar. Here are our favorite beer-based classics.
THE WINTER MAI TAI

¾ oz almond syrup
¾ oz fresh lime juice
1 oz rum
1 dash Angostura bitters
1 (12 oz) can lager of your choice
1 lime wedge, for garnish
TO M A K E : Shake syrup, lime juice, rum,
and bitters with ice. Strain into a
chilled pilsner glass. Top with lager
and garnish glass with lime wedge.
THE GINGER SHANDY

1½ oz citrus vodka
¾ oz lemon juice
1 beer of your choice THE MICHELADA
Ginger beer 2 lime wedges
Salt
TO M A K E : Shake vodka and lemon Cayenne pepper
juice with ice. Strain into a chilled ½ oz lime juice
pilsner glass. Top with equal parts 2 drops Tabasco sauce
beer of your choice and ginger beer. 2 dashes Worcestershire sauce
1 pinch black pepper
1 pinch celery salt
THE BLACK VELVET 1 (12 oz) can or bottle Mexican
Champagne or other dry sparkling lager, chilled
wine, chilled TO M A K E :
Guinness stout, chilled Rub 1 lime wedge along half the
C L A I R E B E N O I S T ; F O O D S T Y L I N G B Y M AT T VO H R / H A L L E Y R E S O U R C E S
TO M A K E : Take a large cocktail glass
rim of a pint glass and dip into a
mix of equal parts salt and
(Collins-style is perfect if you have
cayenne pepper. Add everything
one) and gently fill halfway with except lager to the glass, then top
champagne. Fill the remainder of the with the beer and garnish with
glass with Guinness, pouring slowly the other lime wedge.
so it doesn’t get too foamy. Stir gently
before serving.
THE APPLE PIE

1½ oz cinnamon whiskey
1 (12 oz) bottle apple-flavored beer
TO M A K E : Pour whiskey into a shot
glass. Pair with beer and drink
immediately.

By M&F Editors REC I PE OF THE MON T H E A T
AB-
FRIENDLY
Melted blue cheese
may look indulgent, but
by mixing it with yogurt, you
get a crispy cheesy topping
with fewer total calories.
For even more protein, use
Greek yogurt instead of
the standard
SAY CHEESE!
R E C I P E / P H O T O C O U R T E S Y O F B E E F. I T ’ S W H A T ’ S F O R D I N N E R . B E E F I T S W H A T S F O R D I N N E R . C O M
variety.
This steakhouse classic—ready in under 30 minutes—is delicious,

impressive for company, and easy to make, even on a weeknight.
BEEF 2 tsp minced onion Prefer to cook outside?

TENDERLOIN Dash ground white pepper You can make these steaks
on the grill, too. Just place
WITH BLUE 1. Combine topping ingredi- your meat on the grill grid
CHEESE ents in a small bowl. Rub beef over medium, ash-covered
TOPPING tenderloin steaks with garlic. coals. Cook with the grill top
Season with salt; sprinkle down, 10 to 14 minutes for
SERVES 4
with parsley. medium-rare (145°F) to medi-
4 beef tenderloin steaks 2. Place steaks on rack in um (160°F) doneness, turning
(about 1 lb), cut 1 inch thick broiler pan so surface of beef occasionally. One minute
1 large garlic clove, halved is 2 to 3 inches from heat. before steaks are done, top
½ tsp salt 3. Broil 13 to 16 minutes for evenly with topping.
2 tsp chopped fresh parsley medium-rare (145°F) to medi-
TOPPI NG: um (160°F) doneness, turning
THE MACROS
2 tbsp cream cheese once. One to 2 minutes before
4 tsp crumbled blue cheese
4 tsp plain yogurt
steaks are done, top with blue
cheese mixture.
206
CALORIES | 26g
PROTEIN | 2g
CARBS | 10
FAT
g

E A T 1 FOOD , 5 WA Y S
SARDINES
Crack the can on this affordable, high-protein,
nutrient-dense powerhouse.
A
potent superfood that’s not on most guys’ radar, sardines
are one of the most versatile and healthy foods around.
A 3.75 oz can of the small, silver, soft-boned fish packs 23
grams of protein, more than three times your daily dose of
vitamin B12 (vital for fighting depression and keeping your
blood and bones in tip-top shape), plus loads of omega-3 fatty
acids to lower triglyceride and cholesterol levels and help ward
off heart disease. So don’t let that weird metal tin and key scare
you away from some of the best seafood available. Even if you
don’t like them straight from the can, there are plenty of easy—
and delicious—ways to work these flavorful fish into your diet.
1 ADD THEM TO A SALAD

Use sardines at room temp
or give them a quick grill or
different species of fish.
Anchovies are smaller, saltier,
and much fishier tasting. So, if
Add a bit of lemon juice and
spread over warm toast for a
quick snack. Or mix sardines
fry first. Either way, a few you don’t like them, sardines with celery, red onion, mayo,
sardines can totally transform may be the ideal alternative. dill, mustard, and lemon juice
a salad. Try tossing with Try adding a few of the fish to for an easy alternative to
tomato, cucumber, feta, and homemade pizzas along with tuna salad. Sardines also go
olives for a classic Greek salad caramelized onions, marinara perfectly with avocado toast.
or pair with mixed greens, sauce, and mozzarella or Just mix the avocado and
roasted red pepper, olives, chuck a few on your favorite sardines with lemon juice, chili
red onion, and Parmesan for a frozen vegetable or cheese flakes, and salt and pepper and
Spanish-style dish. pizza before baking. then spread on warm bread.
2 3 4
G E T T Y I M AG E S
PUT THEM ON PIZZA PILE ON TOAST STIR INTO PASTA

Although they look Try sautéing some A Mediterranean staple,
similar, sardines and sardines, garlic, and fresh sardines plus pasta sauce is a
anchovies are two distinctly herbs in olive oil until warm. classic food pairing. You can

By Brian Good
A
HISTORIC
FIRST
Sardines were one of the
earliest foods ever canned.
The original MRE, their origin
dates all the way back to 1795,
when Napoleon first used
them as a means to fuel
his troops during long
cold winters.
simply stir diced sardines salt, pepper, and lemon a bit of light mayo in the
into your favorite red sauce juice to taste. Add capers or center of a flour tortilla, add
before using it on top of croutons for a heartier or the fish, diced radish, green
cooked ziti or spaghetti. Or more flavorful dish. onion, and cilantro, and top
step it up and try sautéing with a squirt of lemon juice.
sardines, shallots, garlic,
5 CRAM THEM IN A TACO To change things up, try
SHUTTERSTOCK
and red pepper flakes and For a supereasy fish taco, salsa instead of mayo; lime
then tossing the mixture with sauté some garlic along with a juice instead of lemon; and
freshly cooked pasta, sliced few sardines in olive oil until shredded cabbage in place of
kale, and radishes, plus warm and golden brown. Put the radish or onion.

E A T HOT PRODUCT By Liz Yun
DOUBLE
IMPACT
Take your workouts
to the next level by
stacking these
powerful pre-
workouts from
Allmax.
T
here are few better
feelings for gym rats
than “the pump”—just
ask Arnold—but
sometimes you don’t
have that last bit of gas in the
tank to get there. If you want
to ensure you’re leaving
every training session feeling
as though you obliterated
your workout, Allmax has the
perfect pre-workout stack
for you.
PUMP UP YOUR
WORKOUT
Impact Pump is perfect on
its own for the twilight gym
rats who want an edge
without the up-all-night buzz.
Its unique stimulant-free
formula contains three key
ingredients: citrulline malate, amino acids like caffeine, was formulated with
a vasodilator and natural beta-alanine, L-carnitine, ingredients that complement
energy booster; lion’s mane, a NAC, and alpha-GPC. This one another, so you’re getting
mushroom that has been powerful combination of the perfect balance of
found to improve mental ingredients boosts energy, stimulants, muscle pumpers,
function and relieve anxiety improves mental acuity, vasodilators, and focus
and depression; and speeds recovery, and without going overboard on
E D GA R A RT IGA; COU RT E SY OF A L L M A X
GlycerPump, which helps increases muscle pump. any ingredients. Get them at
draw water into the muscles allmaxnutrition.com.
for an extreme pump. COMBINE THEIR
POWERS FOR A
...OR SET YOUR NEXT MAXIMUM PUMP
WORKOUT ON FIRE For the ultimate pump,
Impact Igniter combines the Allmax carefully formulated
pump-inducing power of Impact Pump and Impact
citrulline malate and lion’s Igniter to work even better
mane with stimulants and together. Each supplement

TEMPO
> Extending the length
of your sets may be
the best and most
underutilized way to
build slabs of muscle.
BY DAN TRINK, C.S.C.S.
/// PHOTOGR APHS BY ERICA SCHULTZ
T
HERE ARE LOTS
of reasons to have
an eye on the clock
when you’re train-
ing. The main ones
being that timing
your rest periods
will make sure that you’re
keeping your pace up in the gym,
and it will guarantee that you
finish your training with enough
time to get to work.
But there is one aspect of timing
in your workouts that you may
be ignoring completely. One that
will ensure you are working your
muscles in a way that optimizes
growth. A method that has you
time out the length of each phase
(lowering, lifting, pausing) of
each rep and, ultimately, each set
in order to promote the great-
est amount of muscle gain. It is
known as time under tension
(TUT) training.
TUT can be achieved in two
ways. The first is to set a timer—
say, for 40 seconds—and continue
to perform an exercise for that
amount of time without stopping.
A more effective way, and the one
THIS PROGRAM this program will focus on, is to
use a tempo prescription for each
WILL FOCUS rep. Why is this more effective?
ON A TEMPO Because it allows you to specifi-
PRESCRIPTION cally slow down the eccentric or
lowering phase of each rep. And
FOR EACH REP. there is much research to back up
that slow eccentric phases are an
effective way to build mass.

T I M E U N DE R T E N SION T R A I N I NG
In our program charts, tempo Most TUT programs (this one included) focus on a slow lowering phase
is laid out as a four-digit number. and a fast lifting phase. So even if you lose count of the seconds for each,
Each number correlates with a remember that you should go down slowly and come up fast.
specific phase of the movement You are going to want to cheat the rep speed and move faster as you
and represents the number of fatigue. Don’t. Get a training partner to count the tempo for you. Three or
seconds you will spend in this four seconds is a long time.
phase. The first number rep- Be conservative with your weight selection. While you may be able to
resents the lowering phase (for bench 225 for 10 reps normally, the longer lowering phase will make
example, the descent in a squat, everything that much harder. So cut 20% off the weight you use.
lowering yourself in a pullup, or
bringing a bench press down to
your chest). The second number
refers to any pause at the bottom
THE PROGRAM
of the movement. The third is the Directions: Perform each workout once per week, resting on two
lifting phase, in which you are nonconsecutive days. Note that the reps shown in the charts are for
overcoming gravity to lift the bar use in Week 1 only. In Weeks 2 to 4, use the following guidelines:
or your body. The final number is
any pause that might occur at the WEEK 2: All reps go to 10–12.
top. So a 4-1-1-0 tempo for a back WEEK 3: All reps go to 6–8.
squat would have you lowering for WEEK 4: All reps go to 12–15.
a four-second count, pausing for Be sure to scale your weights marked with the same letter
one second at the bottom, taking appropriately from week to are supersets. Perform the
one second to stand up, and then week. Use heavier weight for first move, rest, then do the
not pausing at the top. Using tem- lower reps and lighter weight next one. Repeat until all sets
po this way will force each rep to for high-rep sets. Exercises are complete.
last six seconds (4+1+1+0 = 6). If
you maintain this tempo for eight
reps, then the entire set will take WEEK 1, DAY 1
48 seconds, which falls right in
the middle of the ideal time under EXERCISE SETS REPS TEMPO REST
tension range to build muscle (40 1. BACK SQUAT 4 8–10 3-1-1-0 60 SEC.
to 60 seconds).
And while it may take a workout 2A. DUMBBELL STEPUP 3 8–10 PER LEG 3-0-1-0 60 SEC.
or two to get used to using tempo, 2B. ROMANIAN DEADLIFT 3 8–10 4-0-1-0 60 SEC.
the benefits are worth it. At right,
we show you how to shorten your 3A. WALKING LUNGE 3 8–10 PER LEG 2-0-1-0 60 SEC.
learning curve.
3B. HANGING LEG RAISE 3 8–10 4-0-1-0 60 SEC.
WEEK 1, DAY 2
RESEARCH EXERCISE SETS REPS TEMPO REST
BACKS 1. BENCH PRESS 4 8–10 3-1-1-0 60 SEC.

UP THAT 2A. SINGLE-ARM 3 8–10 PER 3-0-1-0 60 SEC.
ECCENTRIC DUMBBELL PRESS ARM
REPS BUILD 2B. CABLE CHEST FLYE 3 8–10 4-0-1-0 60 SEC.
MUSCLE. 3A. SEATED ARNOLD PRESS 3 8–10 3-0-1-0 60 SEC.
3B. PUSHUP 3 8–10 4-0-1-0 60 SEC.

BACK SQUAT
Rest a barbell across your traps.
Brace your abs and then de-
scend into a squat until the bot-
toms of your thighs are parallel
with the floor. Explode back up.
FLOOR PRESS
Set the hooks of a
power rack to arm’s
length from the floor.
Place a loaded barbell
into them and then
lie on the floor, back
down, so that your
eyes are under the
barbell. Unrack it and
lower the weight until
your triceps touch the
floor. Then drive the
weight back up.
Shot on location at Iron Culture Gym, Cedar Knolls, NJ OCTOBER 2019 / MUSCLE & FITNESS 75
CLOSE-GRIP CHINUP
Grab a pullup bar with an underhand
grip, both hands right outside of your
chin. Squeeze your shoulder blades
together and pull yourself up until
your chin passes the bar.
WEEK 1, DAY 3
EXERCISE SETS REPS TEMPO REST
1. PULLUP 4 8–10 4-0-1-0 60 SEC.

2A. BARBELL 3 8–10 3-0-1-0 60 SEC.
HANGING LEG RAISE BENTOVER ROW
Hang from a pullup bar with what- 2B. CABLE STRAIGHT-ARM 3 8–10 4-0-1-0 60 SEC.
ever grip is comfortable, legs fully
PULLDOWN
extended. Stay tight and slowly raise 3A. SINGLE-ARM 3 8–10 PER 3-0-1-1 60 SEC.
your legs straight out until your body DUMBBELL ROW ARM
forms an L. If that’s too hard, bend
3B. REAR DUMBBELL FLYE 3 8–10 4-0-1-0 60 SEC.
your legs and perform a knee raise.

BARBELL BENTOVER ROW
Grasp a barbell with both hands
at shoulder width. Drive your hips
back and lower your torso until
it’s about parallel to the floor. Row
the bar to your belly, keeping your
lower back in its natural arch.
/
WEEK 1, DAY 4
1. TRAP-BAR DEADLIFT 4 8–10 3-0-1-0 60 SEC.

2A. HEELS-ELEVATED 3 8–10 3-2-1-0 60 SEC.
GOBLET SQUAT
2B. GLUTE-HAM RAISE 3 8–10 4-0-1-0 60 SEC.
3A. LEG PRESS 3 8–10 3-1-1-0 60 SEC.
3B. REVERSE 3 8–10 3-1-1-0 60 SEC.
HYPEREXTENSION
SINGLE-ARM DUMBBELL PRESS

Sit on the edge of a bench, holding a
dumbbell with one hand at shoulder
height. Keeping your torso straight,
press the dumbbell straight up until
your arm is fully extended overhead.
Complete all the reps on one side and
then switch.
HEELS-ELEVATED GOBLET SQUAT

Hold a single kettlebell vertically in
your hands, gripping it by the horns.
Stand with your heels on a pair of
2.5- or 5-pound plates, then perform
squats, dropping your hips low and
keeping your back rigid throughout
the move.
/
SINGLE-ARM DUMBBELL ROW
Place one knee and the same-side
hand on a bench, holding a dumb-
bell in the other hand. Keep your
torso parallel to the floor and row the
dumbbell up and back as if you’re
revving up a lawnmower.
REAR DUMBBELL FLYE

Lie stomach down on a bench set to
about a 45-degree incline, holding a
light dumbbell in each hand. Lead
with your elbows to raise your arms
up until your upper back contracts.
Lower your arms back down until
fully extended.
WEEK 1, DAY 5
1. FLOOR PRESS 4 8–10 3-1-1-0 60 SEC.

2A. CLOSE-GRIP CHINUP 3 8–10 3-0-1-0 60 SEC.
2B. DECLINE EZ-BAR 3 8–10 4-0-1-0 60 SEC.
SKULL CRUSHER
3A. INCLINE DUMBBELL CURL 3 8–10 3-0-1-0 60 SEC.
3B. TRICEPS ROPE 3 8–10 3-0-1-0 60 SEC.
PRESSDOWN
INCLINE DUMBBELL CURL

Set an incline bench to about 60 degrees and
sit back on it, holding a dumbbell in each hand.
Squeeze your shoulder blades back together and
curl both weights up.
DAN TRINK, C.S.C.S.,

is a strength coach and personal
trainer and the author of the book
High-Intensity 300 from Human
Kinetics. Find him on Instagram:
@dantrink and on the Web:
dantrink.com.

POWER THROUGH
> Don’t let achy joints sideline your
training. Instead, use these seven
moves to train around them.
THE
PAIN
I
T’S NOT UNHEARD OF FOR you susceptible to a serious injury if you’re
regular gymgoers to experience joint not careful. If you’re experiencing chronic
pain from repeatedly hitting up the pain that persists outside the gym, then be
squat rack and bench press. At best, sure to see a doctor. That said, the exercises
these nagging pains—in areas like the on the following pages will allow you to
lower back, shoulders, and elbows—can train around an achy joint without taking
slow you down. At worst, they can make away from your workout.
78 MUSCLE & FITNESS / OCTOBER 2019 B Y L E E B O Y C E , C . P. T . / / / P H O T O G R A P H S B Y A M A N D A S U A R E Z

TOMMIE KEEPS YOU
MOVING
Our innovative compression apparel
with 4D Lycra® helps you feel better
and recover faster!
“They are comfortable to

wear & reduce the pain.”
- David from Venetia, PA
N OW AVAILABLE AT SHOP
JOI N T-F R I E N DLY E X E RC I SE S
TRAP-BAR HIGH PULL

High pulls are a great
explosive movement
for building more power
through the hips and a
bigger upper back. But they
can put a lot of strain on the
shoulder joints. Using a trap
bar instead of a straight
bar allows you to pull from
a higher starting position
and with a neutral grip.
This changes the angle of
your upper arms, placing
it in a safer position when
pulling upward, preventing
impingement.
DO IT: Load a trap bar
with a moderate amount
of weight, then stand in
the middle of it with your
hands positioned squarely
in the middle of the han-
dles. Stand up quickly and,
in one smooth motion,
shrug your shoulders and
pull up hard with your el-
bows until the bar reaches
chest level. It’s OK to get up
on your tiptoes.
SETS X REPS: 6 sets x 3–5 reps.
TRAINER TIP: Kill the nega-
tive rep. Keep your hands
on the bar, but let it crash
to the floor rather quickly.
This will help prevent you
from overtaxing your ner-
vous system or increasing
your risk of injury under
heavier loads.
80 MUSCLE & FITNESS / OCTOBER 2019 Shot on location at Iron Arena, North Bergen, NJ
GRADUATED
COMPRESSION
helps reduce pain & swelling
RECOVERY
accelerate muscle recovery
COPPER & ZINC

offers natural and permanent
anti-odor technology that
won’t wash out
DIP WITH FAT GRIPZ

Doing dips with your Gripz on a set of dip bars.
hands on a fatter bar, which From there, lower yourself
you can use by placing until your elbow joints
Fat Gripz on dip bars, bend 90 degrees. Drive
increases the surface area through your hands to
that your hands are press- come back up.
ing against. This decreases SETS X REPS: 5 sets x max reps.
the stress on your hands TRAINER TIP: To ease elbow
and also increases the and shoulder pain, you can
comfort level in the re- also use Fat Gripz for other PERFORMANCE
maining joints in the chain pressing movements like Over The Calf Compression Socks
(elbow, shoulder). the bench press and the
DO IT: Place a pair of Fat shoulder press. 60 DAY MONEY
BACK GUARNTEE
return with no questions asked
SHOP
TRAP-BAR BENTOVER ROW

Using a trap bar en-
courages a neutral hand

position, which can make
for greater shoulder blade
retraction and, therefore,
less shoulder stress. Plus,
the weight is more evenly
distributed around the
body, which will provide a
break for your lower back.
DO IT: Stand inside a loaded
trap bar as you would for
a deadlift. Drive your hips
back and hinge over to grab
the handles. Keep your
chin tucked, then row your
elbows up to your sides
until they pass your torso.
SETS X REPS: 4 sets x 10–12
reps.
TRAINER TIP: Remember
that trap bars can often
weigh more than Olympic
bars. The last thing you
want is to initiate a row
with 15 to 30 more pounds
than you expected.

VIKING PRESS
This popular strongman tally across pins—set at chest
move has the lifter press level—in the squat cage. (For
two neutral bars overhead. best results, stagger them so
The neutral grips and that the far side is one notch
adjustable hand width are higher than the near side.)
a great combo for better- Place small plates (2½ or 5
quality pressing that’s pounds) on the far side of
also shoulder-friendly. the barbell, and use these as
Plus, you’re unintentionally
using a fatter grip (the ben-
blockers or pivot points for
the bar. Load the near side
PAIN RELIEF
for lower back
efits of which are discussed with weight and place those support all day
on page 81). ends of the barbells on your
DO IT: You probably won’t shoulders. Lean in slightly,
find a Viking press machine then press overhead, mak-
at your local gym, but you ing sure to create a straight
can MacGyver one. Set up line from shoulders to feet.
two barbells to sit horizon- SETS X REPS: 5 sets x 10–12 reps.
SUPPORT
built in discreet lower
back support
COPPER & ZINC

won’t wash out
PRO-GRADE
Lower Back Support Shirt
60 DAY MONEY
BACK GUARNTEE
SHOP
ISOMETRIC DEADLIFT
Pulling an empty bar as hard
as you can into safety pins

allows you to work with max
effort without stressing your
lower back with real weight. So
an isometric pull can be subbed
in to tax your central nervous
system for when your lower
back needs a break.
DO IT: Set up an empty bar in the
squat cage at ground level, with
the safety pins at the bottom
notch of the cage, above the
bar. Set up as you would for a
conventional deadlift, and pull
with good form, right up into the
pins. Try your hardest to stand
up with the weight.
SETS X REPS: 6 sets x 10–15 seconds.
LANDMINE HACK SQUAT

This old-school move, in which
you hold a barbell behind you

and under your glutes as you
squat, places more tension on
your quads. Using the landmine
is more knee-friendly due to the
position and angle of the feet
relative to the rest of the body.
DO IT: Load a landmine bar with
manageable weight. Place the
bar over one shoulder and sup-
port it with both hands as you
lean fully against it with your
upper back. Your body should
be standing on a massive slant.
Find your comfortable stance,
then squat down, making sure
to “push against” the bar to
change force angles.
SETS X REPS: 4 sets x 15–20 reps.
TRAINER TIP: Aim for higher reps
here. The quads respond very
well to high-rep work, and the
setup of this movement is very
conducive to chasing a pump,
rather than trying to max out.

COMFORT
all day comfort compression
for support and recovery
PAIN RELIEF
targeted relief for the
lower back
COPPER & ZINC

won’t wash out
SAFETY BAR SQUAT

We normally associate cranky elbows, that can be
squats with knee pain and a saving grace for joint pain
back pain, but the back-and- and discomfort.
down position that they DO IT: Position your head
demand of our elbows can in the space provided and
wreak havoc on the shoul- ensure the bar rests com-
der joints. Enter the safety fortably on the upper traps.
bar. This barbell sits on your Hold on to the handles nice
shoulders with handles out and tight, and perform your
in front for you to grab onto, standard squat.
which allows the hands SETS X REPS: 5 sets x 5 reps.
and arms to be comfortably TRAINER TIP: Pull on the
tucked, rather than flared handles while squatting. It’ll PERFORMANCE
out to the sides, stuck on a help produce back tension Comfort Back Brace
bar on the back. For people to keep you braced and up-
with immobile shoulders or right during the squats. 60 DAY MONEY
BACK GUARNTEE
SHOP
ALL HAIL THE EGG
Aussie Burger
SERVES 4
All you need to pull off the comfort-

food staple that is an egg-topped
burger is a great cut of beef and a bun
that’s not too sweet. Then grill or fry
your burger and top it off with a fried
egg and a funky cheese.
2 cups seasoned rice wine

vinegar
2 tbsp honey
1 tsp whole coriander seed
1 tsp whole black peppercorns
2 tbsp extra-virgin olive oil
½ tsp dry mustard
2 tsp fresh ginger, peeled and
thinly sliced
1 pineapple, peeled, cored, and
cut into four ½-inch-thick rings
1 tbsp hot sauce
4 tbsp mayonnaise
Zest and juice of 1 lime
2 lbs ground beef chuck,
preferably grass-fed,
not too lean
Coarse salt and freshly ground
black pepper
4 tbsp unsalted butter
4 ciabatta buns
4 large eggs
4 slices pickled beets
1. In a medium saucepan, com-

bine vinegar, honey, coriander,
peppercorns, olive oil, mus-
tard, and ginger. Bring to a boil
and cook for 5 minutes.
2. In a bowl, pour mixture over
pineapple, cover with plas-
tic wrap, and refrigerate
overnight. once. Cook about 6 minutes the pan. Cook until whites
3. Combine hot sauce, mayon- for medium-rare. are firm.
naise, and lime zest and juice 6. Melt 2 tbsp butter. Lightly 8. Place burgers on buns and
in a bowl; set aside. brush cut sides of buns with top each with a beet slice, a
4. Prepare medium-high grill or the melted butter and grill for pineapple ring, and a sunny-
ridged grill pan. Remove pine- 1 to 2 minutes. Spread mayo side-up egg.
apple from marinade and grill mixture on buns.
for 2 minutes per side. 7. In a nonstick pan, melt remain-
THE MACROS
5. Season beef with salt and ing 2 tbsp butter over medium-
pepper and form into 4 burg-
ers. Grill the burgers, turning
low heat. Break each egg into
a small bowl and add them to
1,066
| 85g
|
CALORIES PROTEIN CARBS
77g
| 46
FAT
g

Ramen Salad
SERVES 4
“You’ll find the runny ‘hard-boiled’ egg at all ramen shops

in Japan,” explains Ivan Orkin, an American who moved
to Japan in the ’90s and eventually opened one of the
country’s most revered ramen restaurants. Today he runs
Ivan Ramen Slurp Shop in New York City.
This ramen salad actually features two cooked eggs:
one semi-hard-boiled, and the other omelet-style, which
is very thin and sliced up along with the rest of the
ingredients. Egg yolk is the perfect creamy counterpart
to the tangy soy-based dressing, says Orkin: “When the
yolk breaks over the noodles, it adds a whole other sauce.”
But what really makes any ramen unique is the
noodles. Unlike buckwheat, or soba, noodles, those found
in ramen are springier and soak up broth better.
halved lengthwise
Karashi (hot
Japanese mustard)
FOR THE VINAIGRETTE:

5 oz tamari or soy
sauce
2 oz rice wine vinegar
2 tsp sesame oil
2 tsp canola oil
2 tbsp malt vinegar
¼ cup dashi (instant
hondashi is widely
available)
20 oz high-quality fresh 1 tbsp plus 1 tsp honey
ramen noodles ¼ tsp kosher salt
1 small sweet onion, 1 garlic clove, pressed
very thinly sliced
4 slices bacon, cooked 1. Cook and cool the
crisp and crumbled noodles. Drain well;
8 oz smoked ham, cut divide among 4 bowls.
into thin ribbons 2. Mix together onions
2 small cucumbers, cut and bacon. Arrange
into thin ribbons ham, cucumber, toma-
4 small tomatoes, cut toes, lettuce, and om-
into thin wedges elet in neat piles over
2 cups shredded noodles. Top with bacon
romaine lettuce mix and boiled egg.
BUY THE PERFECT EGG 8 eggs, 4 cooked into 3. Spread karashi on
Sebastien Archambault, the former chef at New York’s a thin omelet and each bowl’s rim. Whisk
Park Hyatt Hotel, explains the importance of farm fresh.
sliced in ribbons; together vinaigrette and
“For eggs to have true flavor and real nutritional value, 4 semi-hard-boiled, pour on salad.
chickens need to be free to roam and eat grass, insects,
and flowers—yes, the richness and flavor of the yolk when
chickens eat flowers is amazing. A yolk should always be THE MACROS
bright orange, not yellow—yellow means there’s no keratin
and that the hen wasn’t eating what it was supposed to.” 1,041 45g 104g 46g
CALORIES PROTEIN CARBS FAT

ALL HAIL THE EGG
Shakshuka
SERVES 4
The egg is the perfect finishing touch—the key to completing a dish that is
“almost there.” One ideal dish to showcase eggs is the Tunisian staple
shakshuka, which, with its chopped garlic, peppers, fiery harissa, and baked
egg, is an ideal brunch—with supposed magical hangover-clearing powers.
2 tbsp olive oil a gentle simmer, and

2 tbsp harissa cook for 10 minutes more,
(Tunisian chili paste) until you have a thick sauce.
2 tsp tomato paste Taste for seasoning.
2 large red peppers, diced 3. Make 8 little dips in the
4 garlic cloves, finely chopped sauce. Gently break the
1 tsp ground cumin eggs and carefully pour each
Salt into its own dip. Do the same
5 large ripe tomatoes, with the yolks. Use a fork to
chopped swirl the egg whites a little
4 large free-range eggs, plus bit with the sauce, taking
4 egg yolks care not to break the yolks.
½ cup labneh (Lebanese cream 4. Place pan in oven and bake
cheese) or thick yogurt for 8 to 10 minutes, until egg Kale Caesar Salad
whites are set but the yolks SERVES 4
1. Preheat oven to 350°F. are still runny. (You can
Pairing a poached egg with salad is
Heat olive oil in a large pan cover the pan with a see-
one of the oldest culinary traditions
over medium heat. Add through lid if you wish in the world, one that can transform
harissa, tomato paste, to speed up the process.) a starter into a satisfying light lunch.
peppers, garlic, cumin, and 5. Remove from oven, leave
¾ tsp salt. Stir and cook for a couple of minutes to
for about 8 minutes, until settle, then spoon into indi- 1 lb Tuscan kale, thinly sliced
peppers soften. vidual plates and serve with 1 lemon, cut into
2. Add tomatoes, bring to the labneh or yogurt. ¼-inch segments
½ cup Caesar dressing (recipe
at right)
THE MACROS
Salt and pepper
311 14g 17g 22g
CALORIES PROTEIN CARBS FAT ¼ cup capers
¼ cup sunflower seeds, toasted

To poach the perfect egg:
1) Fill a small pot with water,
then add some salt and a cup
of vinegar; bring to a boil.
2) Break an egg into a bowl;
over the sink, pour the egg
onto a slotted spoon to drain
off any extra water, then
pour it back into the bowl.
(This step eliminates fly-
away strands of egg white.)
3) Turn off the stove and
begin stirring the water to
create a “whirlpool.” Hold
the egg just above the water,
then slide it into the center of
that vortex—this is the trick
to making sure the egg holds
its form. 4) Let the egg cook
for 2 minutes. 5) Remove
with a slotted spoon.
4. Poach eggs in 4 quarts of

water. Drain eggs and place on
paper towels to dry. Place an
½ cup shaved Parmesan cheese 1. Make Caesar dressing. Place egg on each salad.
4 eggs anchovies, garlic, mustard, 5. Optional step: Bread poached
Worcestershire sauce, vin- eggs using a mixture of equal
FOR THE CAESAR DRESSING: egars, lemon juice, Tabas- parts all-purpose flour, beat-
1 oz anchovies co, and egg yolks in a blender. en egg, and breadcrumbs.
1 garlic clove Blend until smooth, then Deep-fry them in oil at 350°F
1 tsp Dijon mustard slowly add the oils and 2 tbsp for 1 minute, or until breading
1 tsp Worcestershire sauce water. Remove from blender is nicely toasted. Remove eggs
1 tbsp white wine vinegar and whisk in Parmesan. from oil, season with salt and
2 tbsp red wine vinegar 2. Mix together kale, lemon, and pepper, and place on top of
1 tbsp lemon juice Caesar dressing. Season with salads.
2 dashes Tabasco sauce salt and pepper.
2 egg yolks 3. Divide salad among 4 bowls. THE MACROS
1 cup grape-seed oil Top each with capers, sun-
¼
1
cup olive oil
cup grated Parmesan cheese
flower seeds, and shaved
Parmesan.
929
| 22g
| 22 | 87
g
FAT
g

5 MOVES TO
>
B
Y NOW, YOU know skater squat brings the focus to
that getting leaner your quads while enhancing your
comes down to balance. (After all, you don’t want
what you put in your to be all show and no go.) You’ll
mouth (or what you then move into a plank row,
don’t), but tweaking which adds a stability element
your training can to the normal plank. Finally,
certainly amplify the you’ll blast through 20
results. Assuming reps of thrusters. These
your diet is on point, suck, but your work
then adding this circuit—which will be rewarded with
employs lower- and upper-body bigger shoulders
exercises that activate your and a seriously
core—will scare your fat straight. conditioned
Here’s how it works: The body.
single-leg Romanian deadlift vari-
ation will strengthen your entire
backside and keep you looking
sharp in that he-man costume
you know you want to break
out for Halloween. From
there, you’ll work your
chest while holding
a hollow position
to activate your
abs. The
BY JEB STUART-JOHNSTON ///

PHOTOGRAPHS BY PER BERNAL
ONE-ARM PLANK ROW
Adding time to a plank hand on a bench. From
is effective up to a point. here, row the dumbbell
Before you know it, you’ll up under control until
need to spend minutes your upper arm is paral-
upon minutes holding a lel with your torso. Don’t
stationary position for it twist your torso, and try
to be challenging. In- to stay perfectly rigid. To
stead,you can add a row increase difficulty, you
to beat boredom and can add additional weight
add an extra element or place your feet closer
of stability. together (as that will in-
DO IT: Get into a pushup creasebalance demands).
position with one hand Doall reps on one side,
on a dumbbell and one then switch sides.
G E T S C A RY SH R E DDE D
S C A R E FAT
SCARY-SHREDDED
CIRCUIT
DIRECTIONS: Perform 1 set of the
first move, rest 30 seconds, and
then move on to the next exercise.
Continue this pattern until you’ve
completed all the moves, then
rest for 3 minutes. Complete 2
more rounds for a total of 3. Each
week, add a round until you get to
5, then up the weight that you’re
lifting for each move and start back
at 3 rounds.
EXERCISE REPS
FOOT-ON-WALL RDL 8–12 PER SIDE

ONE-ARM 8–12 PER SIDE
HOLLOW PRESS
SKATER SQUAT 8–12 PER SIDE
PLANK ROW 8–12 PER SIDE
DUMBBELL 20
THRUSTER
SKATER SQUAT
An easier variation of the
pistol squat, the skater squat

will still give you all the
quad-building and balance
benefits, but it’s easier to
perform and won’t stress
your knees as much.
DO IT: Hold a kettlebell by the
horns in a goblet position. Pick
one foot up off the ground and
bring it down and back until
your knee touches the ground.
When your knee touches the
ground, return to standing
without placing the foot on the
ground. Perform all reps with
one leg and then proceed to the
next. If you’re having trouble
balancing, you can touch your
foot to the ground before start-
ing the next rep.

ONE-ARM HOLLOW PRESS
A hollow position—that is, your obliques, as opposed together to lift your feet and
on your back with your feet to just your rectus abdominis upper back off the ground.
and shoulder blades off the (or six-pack muscles), as You should be resting on your
ground—is one of the most you need to stabilize during lower back and glutes. Hold
challenging core moves one the press. your free arm out to your side
can perform. Naturally, we’re DO IT: Lie down on your back for balance and begin press-
going to add a press. This with your feet extended and ing the kettlebell over your
builds upper-body strength a kettlebell in one hand. Now chest. Perform all reps on one
and incorporates more of draw your rib cage and pelvis side before switching sides.
Shot on location at Global Fitness Studio, Gardena, CA OCTOBER 2019 / MUSCLE & FITNESS 95
G E T S C A RY SH R E DDE D
FOOT-ON-WALL ROMANIAN DEADLIFT

Not only does this Press your right
work your ham- foot firmly into the
strings, glutes, and wall behind you—
back, but perform- you should feel your
ing a Romanian hamstring contract.
deadlift with your Now keep your
foot pressed against back straight and
the wall takes some hinge at your hips,
strain off your back driving your hips
and hits more of back and pushing
your hamstring. your foot into the
You also won’t need wall, to lower the
to go heavy to feel dumbbell or kettle-
this one, either. bell to about shin
DO IT: Stand about a level. Reverse the
foot or so in front of position to come
a wall with a kettle- back up. Perform
bell or dumbbell all reps on one side,
in your right hand. then switch.

DUMBBELL THRUSTER
This is pretty comfortable squat end of your range
much cardio compared with the of motion, explode
disguised as a standard barbell upward as if you’re
strength-building back-loaded trying to jump
exercise. That’s variety. through the ceil-
not to say that DO IT: Hold two ing. Extend your
squatting and then medium-heavy arms overhead in a
pressing weights dumbbells or push press, coming
won’t build muscle kettlebells in the onto the toes in a
and power in your front rack position, triple-extension
legs and shoulders, keeping the abs movement. Lock
but trust us when tight and braced. arms out overhead.
we say you’ll be Squat as deeply Gently bring the
sucking wind. As a as you can while bells back to the
bonus: The neu- maintaining a front rack position
tral grip will help neutral spine and while softening the
alleviate shoulder remaining under knees like shock
pain and will control. When you absorbers. Brace
make for a more reach the bottom and repeat.
REWRITING
HISTORY: PART 1
> Six workouts created

by six Mr. Olympias
get makeovers for a more
modern take on training.
BY JEB STUART JOHNSTON /// PHOTOGRAPHS BY PER BERNAL

TWO-ARM DUMBBELL
PREACHER CURL
Hold a dumbbell in each hand
and drape the backs of your
upper arms over a preacher curl
bench. Extend your arms fully
and then curl the weights back up
until your biceps contract.
#1 LARRY SCOTT’S ARM WORKOUT
OLD ROUTINE NEW ROUTINE

EXERCISE SETS REPS EXERCISE SETS REPS REST
1. TWO-ARM 6 6–8 1. EZ-BAR CURL 4 8–10 60 SEC.
DB PREACHER
CURL
2. BARBELL 6 6–8 2. TWO-ARM 4 10–12 45 SEC.
PREACHER DB PREACHER
CURL CURL
3. BARBELL 6 6–8 3. EZ-BAR 3 12–15 45 SEC.

REVERSE CURL REVERSE CURL
/
OLY M PI A WOR KOU T S 2.0
#3
FRANK
ZANE’S ABS
WORKOUT
MOST FOLKS CAN’T handle
the volume that Zane used to hit
his abs with. So I cut that down
big-time. I also added in Pallof
presses, as we can all use more
antirotational work. The ab mus-
cles are primarily stabilizers, and
by priming them with the Pallof
press, we create a more stable
core, which will improve all our
flexion-based ab exercises.
OLD ROUTINE
EXERCISE SETS REPS
1A. HANGING 4 20
KNEE RAISE
BACK SQUAT
1B. HANGING 4 20
KNEE RAISE
1C. ROMAN CHAIR 5 30
SITUP
2A. LEG RAISE 5 30
2B. CRUNCH 5 30
3. ONE-ARM 3 25 PER
CABLE CRUNCH ARM
4. HYPEREXTENSION 1 20
NEW ROUTINE
EXERCISE SETS REPS REST
ONE-ARM CABLE CRUNCH 1. PALLOF

PRESS
3 10 PER
SIDE
30
SEC.
Kneel down in front of a cable
machine and grab a rope attach- 2. HANGING 4 FAILURE 45
ment, set high up on the pulley, in LEG RAISE SEC.
one hand. Squeeze your abs and
3. BODY 3 12 60
crunch your loaded arm down SAW SEC.
toward the center of your legs so
that your abs contract. Do all reps 4. ONE-ARM 3 25 PER 45
on one side and then switch. CABLE ARM SEC.
CRUNCH

#4 SAMIR BANNOUT’S BACK WORKOUT
THIS IS a pretty standard OLD ROUTINE NEW ROUTINE

muscle-building back workout,
but I tinkered with the details. EXERCISE SETS REPS EXERCISE SETS REPS REST
For one, most trainees are going 1. WIDE-GRIP 4–5 10–12 1. ONE-ARM 4 15 PER 60 SEC.
to have trouble hitting 12 quality CHINUP ALTERNATING ARM
chinups for five sets. I swapped CABLE
the chinup with the wide-grip 2. SEATED 4–5 10–12 PULLDOWN
pulldown (they’re technically the CABLE ROW
2. ONE-ARM 3 10 PER 60 SEC.
same movement), so most peo- 3. NAUTILUS 4–5 8–10 ALTERNATING ARM
ple will be able to get something MACHINE CABLE ROW
out of the exercise. I also added PULLOVER
in lighter, one-arm vertical and
4. BEHIND- 4–5 8–10 3. WIDE-GRIP 4 10–12 90 SEC.
horizontal pulls to warm up the THE-NECK PULLDOWN*
back and help activate the lat PULLDOWN
muscle. Finally, I added in the 4. CABLE ROW 3 8–12 90 SEC.
dumbbell pullover to help target 5. ONE-ARM 4–5 10–15 5. DUMBBELL 4 12 60 SEC.
the oft-ignored serratus muscle DUMBBELL PER PULLOVER
(found under and to the side of
ROW ARM
your pecs). *If you’re able to do at least 8 body-weight pullups,
then feel free to perform 4 sets to failure instead of
wide-grip pulldowns.
WIDE-GRIP PULLDOWN
Secure your knees under the pads
and grab the lat pulldown bar with
a wide overhand grip. Squeeze your
shoulder blades together and pull the
bar down until it’s past your chin.
#5
DORIAN
YATES’ BACK
WORKOUT
IN KEEPING with Yates’ high-
intensity training style, I kept the
two to three warmup sets that
build into one balls-to-the-wall
set. I tossed out underhand bar-
bell rows, since they can put your
biceps at risk of a tear; the T-bar
row is as effective, and the neutral
grip is safer. Heavy rack pulls will
work your upper and lower back
just as well as deadlifts and exten-
sions. Rest as needed.
OLD ROUTINE
EXERCISE SETS REPS
1. HAMMER 1 8–10
STRENGTH
PULLDOWN
2. UNDERHAND 1 8–10
BARBELL ROW
3. HAMMER 1 8–10
STRENGTH PER ARM
ONE-ARM ROW
4. CABLE ROW 1 8–10
5. BACK 1 10–12
EXTENSION
6. BARBELL 1 8
DEADLIFT
NEW ROUTINE
ONE-ARM HAMMER ROW EXERCISE SETS REPS
1. NEUTRAL-GRIP 1 8–12
If your gym doesn’t have a PULLDOWN
Hammer Strength ma-
chine, lie against a bench 2. T-BAR ROW 1 8–12
(as shown), with one foot
3. ONE-ARM 1 8–12
planted on the ground. Grab HAMMER ROW PER ARM
a D-handle attached to a
cable pulley in one hand 4. RACK PULL 1 5–8
and hold it to your side.
Repeat all reps on one side 5. STRAIGHT-ARM 1 15–20
PULLDOWN
and then switch.

SEATED ALTERNATING
FRONT RAISE
Sit on the end of a
bench with a dumbbell
in each hand. With a
slight bend in your
elbow, raise one arm
up until it’s level with
your shoulder. Lower
the weight and then
raise the other dumb-
bell. That’s 1 rep.
NEW ROUTINE
EXERCISE SETS REPS REST
#6 1. MACHINE 3 12, 10, 90 SEC.
JAY CUTLER’S OVERHEAD 8*
PRESS
SHOULDER WORKOUT
2. SEATED 3 12, 10, 60 SEC.
ALTERNATING 8*
I SWAPPED the seated dumbbell OLD ROUTINE FRONT RAISE
press for a machine overhead
press, which is a little more com- EXERCISE SETS REPS 3A. SEATED 4 12 -
LATERAL RAISE
fortable for the shoulder joints, 1. SEATED 3 12, 10, 8
and made this compound move LATERAL 3B. BENTOVER 4 20 60 SEC.
the first of the workout. Then I RAISE REAR LATERAL
added some rear-delt work, which 2. SEATED 3 10, 10, 8 4. DUMBBELL 4 10 90 SEC.
helps counteract the increasingly ALTERNATING SHRUG**
common slouched, desk jockey FRONT RAISE
*Increase weight as reps go down.
posture we’re in for a good chunk
of the day. Lastly, holding the
3. SEATED 3 10, 10, 8 **Hold for 3 seconds at the top of the exercise.
DUMBBELL
top of a shrug for three seconds PRESS
fatigues the muscle without the JEB STUART JOHNSTON
need for more weight. I think this 4. STANDING 3 10
is a routine that Cutler himself
DUMBBELL is a New York City–based personal
SHRUG trainer and nutrition coach.
would approve of.

> Three hearty Indian
vegan dishes
for guys who
hate salad.
BY BRIAN GOOD
H
ENRY FIRTH and Ian bosh.tv] felt like a really
Theasby didn’t set out to natural thing to do.”
become famous chefs or “Three years on,”
social media stars—or even Theasby adds, “we’ve
write a cookbook. At first, received over 1 billion
the pair of U.K.-based views—we average 26
digital marketers were just trying million views a month.”
a new way of eating. Theasby “We’re not profession-
dropped meat as a New Year’s ally trained, but we’ve
resolution. And Firth gave it up always been foodies at
in an effort to help fight climate heart,” says Firth. “A lot
change. But that single shift in of the vegan foods and
the duo’s diets led to big things. recipes that are out there
“When we moved to a plant- are cold salads and food that says. “We also don’t want people
based diet, we had to relearn how just didn’t excite us. We try to to spend hours cooking. We
to cook good food,” Firth says. remix food by taking our favorite want you to look at recipes and
“So we got in the kitchen, experi- dishes—lasagnas, curries, pies— think, ‘I could make that.’ Our
mented a lot, and starting creat- and making them vegan.” meals are for everyone, whether
ing these amazing meals. From “Eating vegan doesn’t need to you’re veggie, flexitarian, or just
there, setting up Bosh! [the duo’s be boring, and you don’t have to looking for some new inspiration
breakthrough Web channel at compromise on taste,” Theasby in the kitchen.”
and sauté for 5 minutes. Add

Curry House Jalfrezi 1 tsp ginger-garlic paste. Add
SERVES 4 all remaining ingredients plus
1 cup water and stir. Simmer
This curry, often made with meat, fish, paneer—a fresh Indian cheese—or veggies,
for 10 minutes, until browned
is stir-fried and served in a spicy sauce of chilies, peppers, onions, and tomatoes.
and reduced completely. Stir in
1 cup water. Transfer mixture
1 large eggplant peeled and grated to a blender and process until
¼ cup olive oil 5 garlic cloves, grated smooth.
Salt 1 tbsp olive oil 3. Pour remaining oil in a sauce-
1 onion, thinly sliced 1 onion, finely chopped pan over high heat. Add onion,
1 red bell pepper, thinly sliced ½ fresh red chili, finely chopped bell pepper, and thinly sliced
5 green bird’s-eye chilies, 3 cherry tomatoes, chopped chilies and cook for 3 minutes,
2 thinly sliced and 3 halved ¼ tsp ground coriander stirring regularly. Stir in cilantro
lengthwise ¼ tsp ground cumin stems and remaining ginger-
1 small bunch cilantro, stems ¼ tsp ground fenugreek garlic paste (from making the
finely chopped and leaves ¼ tsp ground turmeric stock). Add curry powder,
roughly chopped ¼ tsp paprika garam masala, hot chili pow-
3 tbsp curry powder der, tomato paste, broiled
1 tsp garam masala, plus more 1. Cut eggplant into ¾-inch eggplant, and stock. Stir in
to taste chunks. Spread over a sheet tomatoes. Simmer gently for
¼ tsp hot chili powder, plus more pan. Sprinkle with 2 tbsp oil 10 minutes, stirring frequently,
to taste and a pinch of salt. Toss to until slightly thickened.
½ cup tomato paste coat. Broil for 15 minutes, 4. Top with chili halves and cilan-
P H O T O S : L I Z Z I E M AY S O N
12 cherry tomatoes, quartered turning occasionally. tro leaves. Serve with rice.
2 (9 oz) bags microwavable 2. Make the stock. Put ginger and
basmati rice, prepared garlic into a bowl and mix with
THE MACROS
1 tbsp water to make a paste.
FOR THE STOCK:
1 (2 inch) piece fresh ginger,
Place a saucepan over medium
heat and pour in oil. Add onion
350
| 6g
| 40 | 19
g
FAT
g

E A SY V E GA N M E A L S
Biryani and Chutney

SERVES 6
This hearty dish, similar to curry, is typically made with Indian spices; rice;
chicken, goat, beef, lamb, prawn, or fish; plus vegetables or eggs.
1 cup basmati rice pan and let rice cook spices and cook for 5 minutes.
Salt for 6 minutes. When done, Add yogurt plus ⅓ cup boiling
10 green cardamom pods drain the rice in a sieve, then water to the pan. Lower heat
7 garlic cloves tip it back into the pan and to medium and stir for 2 to 3
3 fresh bay leaves put the lid on. minutes. (Can’t find jackfruit?
3 cinnamon sticks 2. Thinly slice remaining garlic. Boil or roast 1¾ lbs sweet
¼ tsp black peppercorns Crush remaining cardamom potatoes or diced pumpkin and
½ cup olive oil pods and peppercorns. use in its place.)
2 onions, thinly sliced 3. Place a sauté pan over high 5. Spoon a layer of rice over the
2 (14 oz) cans jackfruit, drained heat and add ¼ cup oil. Add bottom of a roasting pan. Add
1 (1¼ inch) piece fresh ginger, onions to pan, sprinkle with a a layer of jackfruit. Sprinkle
peeled and finely chopped pinch of salt, and cook, stirring on a spoonful of the onions.
1 tsp red chili powder constantly, for 10 minutes, Repeat layering to use up all
2 tsp ground coriander until dark and crispy. Transfer ingredients. Drizzle remaining
1 tsp ground cumin to a paper towel. oil over the biryani, cover with
1 tsp ground turmeric 4. Add 2 tbsp more oil to the pan. foil, and bake at 350°F for 20
½ cup dairy-free yogurt Add remaining bay leaf, sliced to 25 minutes.
garlic cloves, cinnamon stick, 6. Spoon biryani into bowls and
1. Add rice, 1⅔ cups water, a crushed cardamom, and top with your favorite chutney.
pinch of salt, 6 cardamom peppercorns and cook for Serve with raita on the side.
pods, 4 garlic cloves, 2 bay 2 minutes. Add jackfruit and
leaves, and 2 cinnamon sticks roughly pull the strands apart
THE MACROS
to a saucepan. Bring to a boil, with a fork. Cook for 2 min-
stir once, then reduce heat to
lowest setting. Put the lid on
utes, stirring continuously.
Add ginger and remaining
350
| 6g
|
24g
| 39
FAT
g
FIRTH AND THEASBY’S RULES FOR DELICIOUS VEGAN COOKING
1 STOCK UP ON SPICES
“Anything can be made exciting
with the right spices. It’s a whole
Nutritional Yeast
“This stuff is absolute magic dust!
It’s got a really cheesy flavor and
Garbanzo Beans
“They’re great for hummus and
falafel. Plus, the aquafaba—the water
world of flavors to experiment with. texture that works wonders on the garbanzo beans come canned
Make sure your cupboards have a pizza, in salads, or added to pasta.” in—is an incredibly useful substitute
range of different spices that will for egg and dairy when cooking.”
keep you creative in the kitchen.” Mushrooms
2 PACK YOUR
KITCHEN WITH
“There’s a huge range of mushrooms
out there. We love how flavorsome
and meaty they can be, while also
3 DON’T BE AFRAID
TO EXPERIMENT!
“We’re not trained chefs—we’ve
QUALITY FOODS absorbing loads of flavor.” taught ourselves everything we
Firth and Theasby have some go-to know. So don’t be afraid to do the
ingredients that they always have on Canned Tomatoes same. Throw flavors together.
hand. “They’re the base of countless “They’re the base of so many dishes, Discover if you like them. And make
cheap, nourishing meals.” They are: from soups to pasta sauce to chili.” some mistakes along the way.”

E A SY V E GA N M E A L S
and cook for 2 to 3 minutes.

Add cumin, turmeric, garam
masala, sugar, ground corian-
der, and fenugreek and stir.
3. Add lentils and cook for 1
minute. Stir in diced tomatoes,
then bring mixture to a gentle
simmer. Pour in stock and
coconut milk and stir until well
mixed. Return to a gentle sim-
mer, cover, and let cook for 35
to 40 minutes, until thickened,
stirring occasionally to make
sure the daal doesn’t stick to
the bottom of the pan.
4. While daal is cooking, return to
the roti. Take dough out of bowl
and divide into 8 equal pieces.
Dust a clean surface with flour;
take a piece of dough and roll
it out into a neat, flat circle,
as thin as you can get it. (Use
a clean, dry wine bottle if you
don’t have a rolling pin.) Repeat
with remaining pieces.
5. Put a skillet over high heat.
Add 1 tsp oil to the pan and
Daal and Roti swish around to coat the base.
SERVES 4 Place a roti in the pan and
cook until it starts to bubble,
Daal is a popular Indian soup made with lentils, peas, and beans, plus onions, then flip it over and cook the
tomatoes, and spices. It’s usually served with roti, a round flour-based flatbread. other side. Transfer to a plate
and repeat until all roti are
2½ tbsp olive oil more for dusting done. Serve with the daal.
1 large onion, finely chopped ½ tsp salt
½ tsp salt tbsp olive oil
3 garlic cloves, finely grated Vegetable oil, for frying THE MACROS
1 (1 inch) piece fresh ginger,
peeled and finely grated 1. Make the roti. Pour flour, salt,
590
| 22g
CALORIES PROTEIN CARBS | 96 | 14
g g
FAT
1 tsp chili flakes and oil into a large mixing

1 oz fresh cilantro, chopped bowl. Make a small well in the
½ tsp ground cumin center and add 7 tbsp water.
1 tsp ground turmeric Use your hands to mix the
4 tsp garam masala ingredients together, kneading
1 tsp superfine sugar until you have a smooth ball
1 tsp ground coriander of dough. Cover the bowl with
1 tsp ground fenugreek oiled plastic wrap and set
7 oz dried red lentils, rinsed aside to rest for 20 minutes.
1 (14.5 oz) can diced tomatoes 2. Pour 2½ tbsp olive oil in a
2 cups vegetable stock saucepan and warm over
1 (13.5 oz) can coconut milk medium heat. Add onion and
salt and cook for 5 to 7 min- From Bish Bash Bosh! by Henry Firth and
FOR THE ROTI: utes, until softened. Add garlic, Ian Theasby. Copyright © 2019. Reprinted
by permission of William Morrow, an
1⅔ cups self-rising flour, plus ginger, chili flakes, and cilantro imprint of HarperCollins Publishers.

GET RIPPED >Take this routine to a
playground, the park,
or even your backyard
ANYWHERE
to burn fat, lose your
gut, and build muscle
in just three weeks.
BY ZACH EVEN-ESH ///
PHOTOGRAPHS BY JAMES
MICHELFELDER
I
F YOU THINK training
with body weight limits
you, you’ve been cooped DAY 1
up in the gym too long.
All you need to make
training effective is your
own body weight and this
1A SQUAT JUMP 1B CLAP PUSHUP 2A LUNGE JUMP
Sets: 5 Reps: 10, 8, 6, 4, 2 Sets: 5 Reps: 5, 4, 3, 2, 1 Sets: 5 Reps: 10, 8, 6, 4, 2
program, which can be done Rest: 0 sec. Rest: 60–90 sec. Rest: 0 sec.
anywhere.
Stand with feet Get into pushup Step forward with
HOW IT WORKS shoulder-width position and lower one leg and lower
Your body weight can be used to apart and toes your body until your rear knee until
generate any number of train- turned out about 30 your chest is just it’s near the ground
ing stimuli. You can use explosive degrees. Bend your above the ground. and your front
jumping movements to recruit fast- hips back and lower Press up so fast that thigh is parallel to it.
twitch muscle fibers. Rather than your body until your your hands leave Jump upward and
perform high reps, you can slow thighs are parallel to the floor and your switch legs. Begin
S T Y L I N G B Y D E LV I N L U G O ; G R O O M I N G B Y S U Z A N N E K A T Z / W I L H E L M I N A
down the tempo you move at, forc- the ground. Explode body rises into the the next jump. Each
ing your muscles to stabilize you upward, jumping air, clapping your jump is 1 rep.
for an endurance challenge. Finally, as high as you can. hands in midair.
you can do a circuit of body-weight Land, reset your
moves just as easily as you can do feet, and repeat for
the machine circuit in your gym, reps. Perform fewer
but using your whole body and reps each set as
burning more calories as a result. indicated.
Directions
Exercises marked with a letter are done in

sequence without rest. So you’ll do a set
of A, then B, and so on until the sequence
is complete—then rest and repeat.
In Day 1, don’t go to failure. In Day 3, do
the exercises as a circuit. Rest 2 minutes
at the end of the entire circuit, then repeat
for 5 circuits.

BODY WEIGHT
CAN BE USED
TO GENERATE
ANY NUMBER
OF TRAINING
STIMULI.
3A HANGING LEG RAISE

Sets: 5 Reps: 5 Rest: 0 sec.
2B PULLUP Hang from a bar or a

tree limb with hands
Sets: 5 Reps: 5, 4, 3, 2, 1 Rest: 60–90 sec.
outside shoulder width.
Hang from a bar or a sturdy Contract your abs and
tree limb with hands outside raise your legs as high
shoulder width. Pull your- as you can.
self up until your chin is over
the bar.
3B SPRINT
Sets: 5 Reps: Run for about 20 sec.
Rest: 60–90 sec.
Run at 90% of your top

speed across whatever
turf you have available
(flat ground, stairs, or
a hill). Go for about 20
seconds. That’s 1 set.

G E T R I PPE D A N Y W H E R E DAY 2
1A WALKING LUNGE 1B LATERAL LUNGE

Sets: 3 Reps: 10 per leg Rest: 0 sec. Sets: 3 Reps: 5 per leg Rest: 0 sec.
Step forward and lower Step to your left side and

your body until your rear lower your body until your
knee nearly touches the left thigh is nearly parallel
ground and your front to the ground and you feel
thigh is parallel to the a stretch in the trailing leg.
ground. Repeat on the Repeat on the other leg.
other leg. Continue
moving forward on
each rep.
1C FROG JUMP
Lower your body into a squat

as you did on the squat jumps
but reach your arms to the
ground. Keep your chest up
and butt down. Now jump
forward like a frog hopping.
Each jump is 1 rep.
JUMPS BUILD
POWER AND
RECRUIT THE
STRONGEST
MUSCLE
FIBERS IN
YOUR LEGS.

2A SLOW PUSHUP
Place your hands at shoul-

der width and extend your
legs behind you. Brace your
core. Take 3 seconds to
lower your body until your
chest is just above the floor.
Now take 3 seconds to come
up. That’s 1 rep.
2B SPEED PUSHUP
Sets: 4 Reps: As many as possible
Rest: 60 sec.
Immediately after your set of

slow pushups, perform a set
of pushups as fast as you can.
3 INVERTED ROW
Sets: 4 Reps: 10–12 Rest: 60 sec.
Grasp a bar just outside

shoulder width and hang
beneath it with your legs
extended so your body is
almost parallel to the ground.
Row up. If you don’t have a
bar near the ground, sling a
beach towel over a branch.
4A SIDE PLANK
Sets: 3 Reps: Hold 30 sec. per side
Rest: 0 sec.
Lie on your side on the

ground and rest your weight
on your forearm. Raise your
hips off the ground and
brace your core so your
body forms a straight line.
4B V-UP
Lie on your back and extend

arms and legs. Simultane-
ously raise torso and legs so
the body forms a V shape.

G E T R I PPE D A N Y W H E R E DAY 3
A RUN C BULGARIAN SPLIT SQUAT

Reps: Go for 200 meters Rest: 0 sec. Reps: 10 per leg Rest: 0 sec.
Rest your back foot on a

B FEET-ELEVATED PUSHUP bench and lower your body
until your front thigh is
Reps: 10 Rest: 0 sec.
parallel to the ground and
Place your feet on a park your rear knee is just above.
bench or other elevated
surface and do pushups.
T- S H I R T : A E T H E R A P PA R E L ; S H O R T S : I S AO R A . S N E A K E R S : B R O O K S T E C H : J AW B O N E
D FORWARD BEAR CRAWL
Reps: Crawl 40 feet Rest: 0 sec.
Get on all fours and crawl

forward, keeping your
back flat and your hips
down.
E BACKWARD BEAR CRAWL

Reps: Crawl 40 feet Rest: 0 sec.
Reverse the motion of the

crawl, keeping your butt
down and core tight.

F LATERAL HAND WALK
Reps: 5 per direction Rest: 0 sec.
Place your feet on an

elevated surface and get
into pushup position.
Move your right hand out
and then “step” to the right.
Do 5 reps to your right and
then 5 back.
G BURPEE
Reps: 5 Rest: 2 min.
From a standing position,

squat down and place
your hands on the floor.
Jump your feet back so
you land in a pushup
position. Quickly come
back up again.
BY USING
YOUR WHOLE
BODY, YOU’RE
BURNING
MORE
CALORIES.

> Want to improve mobility, lose
weight, and enhance your athleticism?
Keep the iron on the rack and train
using just your own body weight.
BY BRIAN MATTHEWS, C.S.C.S. /// PHOTOGRAPHS BY PER BERNAL

B ODY-W E IG H T T R A I N I NG
How It Works exploring and developing a greater Knock this routine out as pre-
Some tunes, a little space, and this range of flexibility while you train scribed—changing up sets and
crop of body-weight moves are your lower body. And sprints and reps to fit your schedule—and
all you need to build muscle and tuck jumps ramp up your heart you’ll have no valid excuse to skip
whip yourself into a sweat-covered rate and test overall athleticism. a workout.
mess, no matter the season.
The added benefits are what’s
unique about this specific group-
ing of exercises: The plank and sit-
out target core, arms, and lower-
body strength without compro-
mising your spinal health. (Hear
that, crunches?!) Duck walks and
squats to side lunges help loosen
up those big joints as you work on
SIT-OUT
Start in a pushup with your
hands underneath your
shoulders. Lift your right
hand off the floor and rotate
your hips to the right to
bring your left leg out fully
extended to the side. Come
back to a full pushup posi-
tion and then repeat the
same step on the opposite
side. Keep repeating until all
reps are complete.
120 MUSCLE & FITNESS / OCTOBER 2019 Shot on location at No Limit Training Facility, North Hollywood, CA
Directions move before going to the next, or PLANK TO PUSHUP
You have two options for perform- cycle through a set of each move
ing this routine: After a five- to as a circuit, resting as needed. Start in a plank position on
10-minute dynamic warmup, your forearms. Come up
either do all sets and reps for one on one hand, then up on
another so you’re in a stan-
dard plank. Now perform a
pushup and start again on
your forearms.

DUCK WALK TUCK JUMP
With your hands in front of Stand tall with your feet
you, squat down and begin shoulder-width apart. Squat
to take steps forward while down to about a half-squat
staying in a squat position. and then swing your arms
Keep your torso upright, up to explode off the floor.
chest high, and core braced Aim to get as high in the air
as you walk forward 20 to as possible. Be sure to land
40 yards. softly, heels first, to avoid
stressing your knee joint.
SQUAT TO SIDE LUNGE

Stand with feet about
shoulder width and execute
a squat rep to whatever
depth feels comfortable,
keeping tension in your
ankles, knees, and hips.
Stand up and then take a
lateral lunge, keeping your
toes pointed slightly out.
Return to the start position
and repeat the sequence,
this time side lunging with
the opposite leg.
B ODY-W E IG H T T R A I N I NG
TRAINING
THE ROUTINE
EXERCISE SETS REPS
ELBOW-TOUCH 2–3 10–15

PLANK
SIT-OUT 2–3 15–25 PER SIDE
PLANK TO 2-3 TO FAILURE
PUSHUP
DUCK WALK 2–3 20–40 YARDS
SQUAT TO 2–3 10–15 PER SIDE
SIDE LUNGE
SPRINT 1–3 10–30 YARDS
TUCK JUMP 2–3 10–15
ELBOW-TOUCH PLANK
Set up in a pushup posi-
tion and place your hands
directly under your shoul-
ders. Slowly pick one hand
up off the ground and bring
it over to the opposite elbow.
Lightly rest your hand on
your elbow for a 2 count. Go
back to the start position
and repeat with the oppo-
site hand. If at any point you
notice your pelvis shifting,
adjust your feet wider.

Should I stick
with one grip for
my deadlifts?
—John F., Springfield, MA
A
No. It’s OK to switch it forearm strain, so switch
up, depending on the when grip becomes a
task at hand. The factor. Remember to keep
overhand grip is your elbows straight since
better for high-rep the mixed grip stresses
sets with moderate weight the biceps of the under-
since it stresses the forearms hand more.
more. When pulling with
maximum weight, though, a GINO CACCAVALE I’m never
mixed grip—dominant hand
up and support hand
is a NASM-certified hungry when
personal trainer. I wake up. Is
down—will allow for less
this a prob-
lem, and, if
so, how can I
fix it?
—Liam D., Dubuque, IA
What’s the
A
ideal rest Breakfast allows you to fit
time between in key nutrients and can
O P P O S I T E PAG E : S H U T T E R S T O C K . T H I S PAG E : A L I S O N M A R R A S / U N S P L A S H ; S H U T T E R S T O C K
sets? help increase mental

—Jordan T., Portland, OR
focus. Also, studies have
shown that breakfast eaters
tend to consume less in the
evening, when you’re not as
A
It varies. Typically, we active. To train your body to
have our athletes rest one wake up hungry, start with a
minute. That’s enough small breakfast, such as a
time to recover and progress handful of almonds. Then add
from one exercise to the next. a cup of fresh fruit and then
For strength training, however, protein like organic eggs or
you need to rest up to two grass-fed organic Greek yogurt.
minutes for strength-focused Over time, your body will start
programs to allow for optimal craving a full a.m. meal.
recovery. Also, you can slash
your rest time to 30 seconds to
CYNTHIA SASS, R.D.,
jack up your heart rate and
burn more calories. Finally, is a clinical, culinary, and
performance nutritionist and
you can strategically pair WALTER NORTON JR. three-time New York Times
movements together in a pull/ best-selling author.
squat or press/hip extension is a strength coach and trainer at
the Institute of Performance &
format so that one muscle is Fitness in North Reading, MA.
GY M BAG E S S E N T I A L S
resting even though you’re not.

A S K
GNC BEYOND
RAW®
PRECISION
BCAA
CONTAINING
MUSCLE GROWTH ACTIVATOR
BCAA’S
I’m going on a road trip this month.
What should I be sure to include in
my training “go bag”?
PERFECT
—Tyler L., Newport, RI
PARTNER A
Carry a training bag full
of tools—bands, Fat Gripz,
a jump rope, and an ab
bells harder to hold. A jump
rope and an ab wheel speak
for themselves.
ADD VELOSITOL &
®
wheel—so you can work out

ENHANCE THE POWER in a small space or an ill- LEE BOYCE, C.P.T.,
OF YOUR BCAA equipped gym. Bands can be
is a strength coach based in
Clinically shown to work looped around machines or Toronto and the operator of
in a single dose. even attached to your weights. Boyce Training Systems.
Fat Gripz make light dumb-
Accelerates and boosts muscle
protein synthesis (MPS)
Promotes lean body mass

I sometimes feel backed up on the
Supports quicker muscle recovery toilet. Is that Squatty Potty worth it?
—Cameron M., Anchorage, AK
LOOK FOR GNC BEYOND RAW®

PRECISION BCAA AND OTHER
A
SPORTS NUTRITION PRODUCTS I always tell clients to the rectum and preventing
WITH VELOSITOL. use a squat stool when- complete elimination of waste.
ever they’re defecating Elevating the knees opens this
©2018 Nutrition 21, LLC Velositol® and Nitrosigine® are trademarks since we are naturally de- passageway up.
of Nutrition 21, LLC. U.S. Patents include but are not limited to:
6,689,383; 8,062,677; 9,119,835; 9,597,404 and 9,675,702. signed to squat when we go
SHUTTERSTOCK
Reference: Data on file 2018, Nutrition 21, LLC. DRA1704120418

to the bathroom. The toilet JEN GONZALEZ
These statements have not been evaluated by incorrectly aligns our pelvic
the Food and Drug Administration. This product is a colon hygienist and founder
is not intended to diagnose, treat, cure, or prevent floor at a 90-degree angle of Doody Free Girl Colonics.
any disease.
from our knees, constricting

COMPETITION SPOTLIGHT
ROMANIA MUSCLE FEST

FREEDOM REBORN
omania is a southeastern
R European country known

for remarkable things: the
forested region of Transylvania,
ringed by the dramatic
Carpathian Mountains; the
world-famous Dracula legend
and castle; Nadia Comaneci,
the first Olympic gymnast to
be awarded a perfect score
of 10.0; and the Palatul
Parlamentului, the second
largest administrative building in Elite Pro, in 2017, the National catapulting into the ranks of the
the world after the Pentagon. Physique Committee (NPC), biggest European pro shows
But Wings of Strength and which is the amateur component in the history of bodybuilding.
Tim Gardner Productions chose of the IFBB Pro League, joined The enthusiastic audience
Bucharest, Romania’s capital, NPC Worldwide. This union witnessed history in the making
to be the host of the 2018 IFBB provided a solution to the as the winners of each pro
Professional League Wings growing number of athletes class got their 2019 Olympia
of Strength Romania Muscle seeking to join the IFBB and a qualification (respectively
Fest Pro/Am not for these path for them to bodybuilding’s 2019 Rising Phoenix World
reasons, but for a goal just as most prestigious stage: the Championship qualification for
remarkable. Olympia. women’s bodybuilding class):
After the IFBB Professional Held on Nov. 24 to 25, 2018, women’s bodybuilding: Monique
League separated from its the first Romania Muscle Jones (USA); women’s physique:
European cousin, the IFBB Fest was a massive success, Laura Pintado Chinchilla (Spain);
ADVERTORIAL
figure: An Da Jeong (Korea);

women’s fitness: Darrian
Borello (USA); women’s bikini:
Cristobalina Pajares (Spain);
men’s bodybuilding: Maxx
Charles (USA); men’s 212:
Kokeny Bela (Hungary); classic
men’s physique: Woilid Baatout
(France); men’s physique: Youcef
Djudi (France).
Kuznetsova; women’s physique: the event, where attendees can

Sarah Trenz; figure: Kathryn get the latest news in the fields
Sorensen; bikini: Ewelina Szala. of bodybuilding, fitness, and
Alongside the lineups of wellness.
amazing professional and The 2019 emcee will be
amateur division competitors, the legendary bodybuilder
the audience was hosted by Shawn Ray, and the well-known
emcee Bob Cicherillo, “the bodybuilding star Brandon Curry
voice of the Olympia,” and (fifth place at the Mr. Olympia
treated to a stellar guest posing in 2018) will enthrall fans with
performance by William Bonac, a guest posing appearance. A
the fourth-place winner at the bodybuilding seminar will be
2018 Mr. Olympia. conducted as well, featuring
The 2019 Romania Muscle local and international fitness
Fest is expected to be an and bodybuilding personalities.
The amateur portion of the even more successful and December 2019 will see the
show granted the highly desired well-attended competition as 30-year commemoration of the
IFBB Professional League pro even more competitors, both fall of the Cold War communist
card to the overall winners of professional and amateur, are dictatorship in Romania. Many
each amateur division: men’s anticipated. The show will take Romanian people mark this
bodybuilding: Raul-Gheorghe place from Nov. 1 to 3, 2019, event as the long-awaited end
Maghiar; men’s physique: at the Face Convention Center, of a dark and oppressive era,
Mishal Alhassan; men’s classic Bucharest. In addition, an when personal freedom and
physique: James Correnti; industry-related expo, Romania the human spirit were severely
women’s bodybuilding: Natalia Muscle Con, will accompany restrained. Romania Muscle
Fest, through its unique nature,
and by bringing competitors,
personalities, officials, fans,
and supporters of bodybuilding
from all over the world, is a
true celebration of the revival
of a strong, thriving society that
values freedom in its very core.
YOU KNOW THE CLICHÉ:
Nobody cares how much you can
bench when you’re in a bodybuilding
contest. Yes, muscle matters, but
what you can do with it matters, too.
So let’s celebrate those who built
some of the greatest physiques ever
seen by conquering some of those
most terrifying weights ever faced.
Here, we list nine of the strongest pro
bodybuilders of all time. We had
requirements to make the grade:
First, they had to have an IFBB Pro
League card. Second, some of their
feats needed to be verified—whether
by our eyes or via official results.
Finally, they needed to routinely man-
handle more metal than just about
anyone who ever walked the earth.
RONNIE
COLEMAN
At 5'11" and around three bills in
contest shape, Big Ron couldn’t
possibly have used all that cartoonish
muscle, right? But unlike some others
on our list, eight-time Mr. Olympia
(1998–2005) Coleman wasn’t espe-
cially strong in one thing: pushing or
pulling or squatting; he was ridicu-
lously strong in everything. There are
videos of him squatting 765 for four
reps and 800 for two and deadlifting
800 for an easy double. But low-rep
lifts were something he did mainly
for the cameras. Coleman generally
stuck to moderate reps but never
moderate weights. He bench-pressed
200-pound dumbbells for 12 and
leg-pressed a ton (literally) for 10. In
August 2004, I saw him T-bar-row
645 before snapping the handle.
K EV I N HORTON
And then there are tales of his doing

parking lot lunges with 365. No one
racked up more absurd-but-true
numbers than the eight-time Mr. O.

CHRIS CORMIER
In the ’90s at Gold’s Gym Venice,
Cormier was known as much for
his strength as his physique—and
that’s saying a lot. He won 11
pro contests, finished third in the
Olympia twice (1999, 2002), and
was second in the Arnold Classic
six years in a row (2000–05). Still,
for those, like yours truly, who saw
his workouts in the Mecca, it’s the
numbers he put up—especially on
chest and legs—that were truly
scary. He incline-pressed 525 for
two and 405 for 12 (halting each
rep about three inches above his
chest). He did 1,200-pound leg
presses for 30, 900-pound reverse
hack squats for 10, and 675-pound
squats without even a belt—
proving he was “the Real Deal.”
FRANCO COLUMBU
Although he was only 5'5" and about 185 pounds,
the two-time Mr. Olympia’s (1976, 1981) best-
reported lifts were a 750 deadlift, a 665 squat, a 525
bench press, and a 400 clean and jerk. While these
numbers are tough to verify, there is photographic
evidence. The Sardinian Strongman also bent half-
inch steel bars, blew up hot-water bottles until they
exploded, and deadlifted cars. In 1977, he was fifth
K EV I N HORTON; C H R I S LU N D
in the inaugural World’s Strongest Man behind four

giants who each outweighed him by around 100
pounds. Pound for pound, Columbu may have been
the strongest bodybuilder of all time.

STRONGEST BODYBUILDERS_FLEX
though he started powerlift- and 826 squat. Maybe the 5'5"

JOHNNIE ing after bodybuilding, he was Jackson’s most impressive lift,
JACKSON soon triumphing at both. Three

weeks before he won the 2001
captured on video, was per-
forming side laterals for 10 reps
NPC Nationals, Jackson set with 100-pound dumbbells—
As a bodybuilder, Jackson the deadlift world record in the that’s more than most guys can
has racked up seven victories, 220-pound class at 814 pounds. press—and while weighing only
CHRIS LUND
including first place at both The 47-year-old has totaled 230 pounds. Jackson rivals
the 2017 Arnold Classic South 2,127 pounds in competition, Columbu as the strongest
Africa and the Toronto Pro. And including a 540 bench press “light” bodybuilder of all time.

FLEX_ STRONGEST BODYBUILDERS
STAN EFFERDING
Unlike the other eight on our
list, Efferding is better known
as a powerlifter than a body-
builder. That’s why it may sur-
prise you that he did his first
physique contest way back in
1988, eight years before his
initial powerlifting meet. After
nine years away from com-
petitions, he returned to both
sports in his 40s. And it was
then that he really excelled.
He won the 2009 Masters title,
securing IFBB Pro League
status, and landed in single
digits (ninth) in the 2011 FLEX
Pro. Meanwhile, he estab-
lished himself as the premier
raw powerlifter in the world.
Efferding was uniquely strong
in all three lifts—his official
raw powerlifting marks include
a 606 bench press, an 865
squat, and an 837 deadlift.
In 2013, he compiled 2,227,
breaking the 275-pound raw
powerlifting total record that
had stood for 41 years. Oh, and
three years ago, Efferding won
the Olympia World’s Strongest
Bodybuilder—just in case there
was any doubt.
TOM PLATZ
If we’re talking Platz, we’re talking wheels. And if we’re
talking Platz’s wheels, we’re talking squats—narrow stance,
below parallel—for mega reps. Perhaps no one has ever
journeyed further into the pain zone of take-no-prisoners
squatting. Platz, who finished third in the 1981 Mr. Olympia,
claims to have squatted 15 reps with 635 and 52 with 350
and to have squatted for 10 minutes straight (more than
P AV E L Y T H J A L L ; J O H N B A L I K
100 reps) with 225 on numerous occasions, always while

weighing less than 230. Those numbers may seem dubious,
but check out a YouTube video of him squatting 525 for 23
butt-to-ankles reps, shot in 1992, five years after he retired
from bodybuilding. If you can believe your own eyes, you’ll
know Tom Platz is the greatest high-rep squatter who ever
stood in a power rack.

EDDIE Floridian never placed higher class when barely out of his
ROBINSON
than fourth. He was only 34 teens. He left competitive
when he retired. Likewise, he benching behind after 1986
racked up some staggering (the year he turned 22) to pur-
After winning the 1989 USA powerlifting marks while still sue bodybuilding, leaving us
Championships, the 25-year- young. We’re skeptical of the to wonder how much he could
old Robinson exploded into biggest numbers, but there’s a have benched if he’d continued
the big leagues with a victory photo of him locking out an es- to chase higher numbers for
in his pro debut the following timated 535 bench press while another decade or two. As it
year. In retrospect, it was his wearing just a T-shirt. That’s is, no pro bodybuilder has ever
peak. In 13 additional IFBB amazing when you consider he manhandled more weight at a
Pro League contests, this 5'8" powerlifted in the 220-pound younger age than Robinson.
CHRIS LUND

CASEY
VIATOR
Viator, who passed away in 2013
at 62 years old, won the 1971
Mr. America at 19 and was
arguably the greatest teenage
bodybuilder ever. He competed
only sporadically after that, but
he won three pro contests in
1980 and was third in the 1982
Mr. Olympia, shortly before
retiring at 31. Like Platz, he was
a paragon of high-rep, high-
intensity strength. These Viator
lifts were purportedly witnessed
by a journalist in a 1971 full-body
workout: squat, 505 for 14 reps;
behind-the-neck press, 215 for
20; dip, 100 for 20; barbell curl,
200 for 20; and deadlift, 400 for
30. There’s photographic evi-
dence of his using even greater
weights in later years, though
probably for fewer reps. By the
standards of his era, Viator was
considered a mass monster. The
size he was then, 230 at 5'8",
is no longer shocking, but the
weights he used for 20 or more
reps are still frightening.
BEN WHITE
White excelled as a powerlifter specializing in
the bench press before he earned his IFBB Pro
League card by winning the 2007 USA Champi-
onships. In 2003, he bench-pressed 605 raw in
the 275-pound class. This is the ninth-best raw
bench press of all time in a 275-or-lighter class.
(Efferding’s 606.5 is No. 8.) That same year,
MIKE NEVEUX; BILL COMSTOCK
he deadlifted 705 raw. Equally impressive as

White’s one-rep bests are his high-rep barrages.
There’s a YouTube video of him bench-pressing
100-pound dumbbells for a preposterous 50
reps! White won a pro bodybuilding contest in
2010, but that’s about it. Even if he never qual-
ifies for the Olympia again, he’ll still be one of
the lightest men to bench-press 600 raw.

FLEX_ BACK TO BASICS
WIDE-GRIP
PULLDOWN
HOW TO DO IT: Grasp a

pulldown bar outside
of shoulder width using
an overhand grip. While
seated, pull the bar down
by contracting your back
Back Barrage
muscles until it touches
your upper chest.
2019 New York Pro champ Juan Morel TRAINING

walks you through the back workout that’s helped BACK TO BASICS: BACK
him have one of his most successful seasons.
EX E R C IS E SETS R EP S
Pullup 3 10–15
PLACING 16TH AT the 2018 2019 Mr. Olympia, M&F sat in on Superset with
Olympia, Juan “Diesel” Morel one of Morel’s back workouts. Hammer 3 10–15
Strength Row
entered 2019 with something Armed with a ton of momentum,
to prove. That is, you can teach he walked us through a brutal Wide-grip 3 10–15
old dogs new tricks. In April, he superset that he’s adapted to fo- Pulldown
stepped onstage at the Arnold cus on chiseling out more detail. Superset with
Classic South America at a “This back workout is all about T-bar Row 3 10–15
noticeably more conditioned width and shaping, using a lot of
250 pounds. He won the show machines and reps,” he says. “My Dumbbell 3 10–15
and then repeated the feat at whole workout is about getting Bentover Row
PER BERNAL
the prestigious New York Pro a as much blood into the muscle Superset with
Hammer-style 3 10–15
month later. to increase muscle roundness Pulldown
Leading up to his prep for the and muscle size.”

BY M&F EDITORS
“I see a lot of people in the gym

with form that’s not necessarily
bad, but they’re engaging the
wrong muscle,” Morel says.
“You may be rowing and using
more of your biceps instead
of your back. You need to feel
your back from the first rep
of the first set.”
JUAN MOREL
T-BAR ROW
HOW TO DO IT: Holding

a V-grip handle under
the bar with both hands,
squeeze your shoulder
blades together and pull
the bar to your chest
while keeping your lower
back in its natural arch.
FLEX_ FLEX 101 A S S E E N O N T H E S H A W N R AY R E P O R T
fitness publications, like

Muscle & Fitness.
3
SHOW INTEREST.
One thing I did before the
internet is locate all of
the nutrition stores and gyms,
anything that had to do with
bodybuilding. I went out and
printed up 500 eight-by-10
black-and-white pictures of
myself, autographed them
all to personalize them to
the store, and then handed
them out with my return
address, phone number, and
fax number. If I sent out 500
of these, I only needed to get
back maybe 10 or 20, and
I could work forward from
there. It comes down to this:
They need to know who you
are, they need to know how to
reach you, and they need to
know you’re interested.
4
NETWORK. You can’t
Make Money,
just win a show, hop
on a plane home, and
then wait for the phone to
Money
ring. Bodybuilding is like any
other job in which you need to
network. From networking,
you may meet someone who
owns a clothing company or
IFBB Pro League legend Shawn Ray lays out five tips to a gym. Work on your body in
help you monetize your muscles. the gym and then market it. I
actually encourage you all to
1
tune in to Shark Tank and pay
DON’T DO IT FOR wanted to be, and I just clung attention. Listen to the delivery
THE MONEY. I got into to them and listened and and learn how to replicate it to
bodybuilding as a passion. learned. I learned what goes pitch yourself.
5
I just wanted to change the into promoting a bodybuilding
way that I looked. I think a lot show. Now I’m a bodybuilding BE A SOCIALITE.
of guys start out jumping the promoter. I learned how the By this, I mean use social
gun, trying to figure out how commentators navigate their media to your advantage.
STEVE SMITH; SHUTTERSTOCK
to make money on Instagram way from one athlete to the Again, you shouldn’t rely on
and Facebook. Focus on the next and what the viewers it, but you all have way more
product first—that is, your want to hear and how to dole tools than I ever had—Twitter,
physique. out constructive criticism. Snapchat, Instagram. You have
2
And now I’m a bodybuilding to let the world know who you
PICK YOUR FRIENDS. commentator. I also learned are. I’ll leave you with this:
I latched on to people the art of writing and have Find your passion, and from
who were in places I been writing articles for various your passion, work will come.

FLEX_ ASKED AND ANSWERED BY MICHAEL BERG
ANTWANE When did you first

HAMLETT envision becoming a
Birth Date: pro bodybuilder?
Nov. 19, 1986
Height: 5'10"
I was always in the gym
Contest Weight: 206 lbs when I was younger, and I
Residence: wanted to find a way to make
Toronto, Ontario a living by working out. When
Instagram: @ifbb.hightop
.hamlett, @fitlifeathletics
that “before” photo was taken,
I had just graduated from a
fitness-and-lifestyle-manage-
ment program offered by George
Brown College and became a
personal trainer. When it came
to competing, it was the typical
story—I saw bodybuilders in the
gym, and I was like, “I want to do
that.” And when I say I have to
do something, that’s it—it’s set
in stone.
In less than 100

words, recap your
bodybuilding jour-
ney—from your first show
to earning your pro card.
I did a local show in 2012,
won the overall, and then
won my category at the next
level, which is called provin-
cials. In 2013, I went to the
national level—and got smoked,
finishing seventh out of 13
Hightop’s
competitors. I said to myself,
“Next time I step on a national
stage, I want to win.” That was
Highlights
my ultimate goal from 2013
all the way up to 2017, when I
got my pro card in the classic
physique division.
Antwane Hamlett added nearly 40 pounds of muscle How did you go from
in eight years and earned the 2019 Vancouver Pro eighth place in the
men’s classic physique title. 2018 Vancouver Pro
men’s classic physique show
to winning it a year later?
“WE ALL GOTTA start somewhere.” That’s what Antwane I hired a coach, Dorian Hamil-
“Hightop” Hamlett posted to Instagram this past July 24, along with ton. After placing second in the
his before-and-after photos showing him at around 170 pounds in Toronto Pro in June, I fell victim
2011 next to his 2019 Vancouver Pro–winning 206-pound physique. to the social media postings and
It’s a dramatic transformation for the Windsor, Ontario, native, the online [chatter] about who
who used an early national-level defeat as fuel and the support of his the favorites were to win [the
fiancée, Silvia—whom he’ll be marrying on Oct. 12—and his Christian Vancouver Pro]. I realized I was
faith as motivation. Here’s how he pulled off the feat and what the psyching myself out. I refocused
online coach and personal trainer is working on next. on giving it my all.
152 MUSCLE & FITNESS / OCTOBER 2019 Photograph by Lloyd Terry Jr.
Researchers at Hi-Tech familiar with the effectiveness of
OxyElite Pro™ decided to “reverse-engineer” this product.
Hi-Tech even took it one step further and combined the
Lineup:
Caffeine,
Extract, and
Extract.
FLEX_ 5 TIPS
Biceps and
triceps work as
the dynamic
stabilizers in
the seated
cable row.
Waist 1
TRAIN THE
TRANSVERSE. “Everyone
focuses on ab moves that
Management
hit the visible rectus abdominis,
the six-pack muscle. But they
skip the transverse abdominis,
or TVA, which is the deepest
layer of abdominal muscles. The
Are your abs a mess? Clean up your core with TVA helps stabilize your core in
tips from two-time Olympia Men’s Classic Physique almost all body movements. A
runner-up Chris Bumstead. few great exercises that target
the TVA include ab rollouts, dead
bugs, vacuums [more on those
CHRIS BUMSTEAD IS INTENT on making the “vacuum” cool again. next], and planks.”
2
The 24-year-old Canadian—who finished second at the 2017 and 2018
Olympia Men’s Classic Physique contests—recently posted a YouTube SUCK IT IN. “Performing
tutorial on how to practice the iconic pose, made famous by legendary a vacuum pose, where
three-time Mr. Olympia Frank Zane. you pull your stomach
STEVE SMITH
Here, Bumstead shares some advice for using the vacuum to achieve and abdominals in as far as
pinpoint control over your core onstage and off, along with four other you can, is a great tool for
tips for a lean and mean middle. training the TVA and helps give

BY MICHAEL BERG
the illusion of a smaller waist

onstage. Doing vacuums as part
of your exercise regimen won’t
make your waist physically
smaller, but what it does is give
you better muscle control and
endurance to keep your stomach
tight and pulled in. To do it,
exhale all your air, suck in your
belly button toward your spine,
tense your core, and hold that as
long as possible.”
3
WRECK THE RECTUS.
“The rectus abdominis
is obviously important,
too, for impressive-looking
abs. Its main function is to flex
the lumbar spine, so simple
exercises like crunches work
great. I suggest trying them on
a Bosu ball for more muscular
activation, and also do lower-ab
movements like hanging knee
and leg raises to hit the muscle
from both ends.”
4
A TIGHT WAIST
STARTS AT THE
TABLE. “Avoid any
foods that cause excessive
bloating—common culprits
include dairy, beans, wheat, and
even cruciferous vegetables like
broccoli and cauliflower. You
need to experiment and note
what your body reacts to, and
stick to foods in your diet that
sit well and are easily digested.
When everything flows through
your body as it should, your
stomach will remain much
more flat.”
5
CONTROL YOUR
CALORIES. “To make
your abdominals visible,
you need to reduce your body-
fat percentage, and that means
a caloric deficit diet. Work on
figuring out how many calories
your body burns in a day, and
make sure your intake is a few
hundred calories below that.”

FLEX_ TRAINING STYLES
May the Forced

Be With You
Forced reps make a set harder by making it easier.
A spotter should
assist you only
when you’re
on the verge of
failure—and not
a second before.
THERE’S A CONUNDRUM
with forced reps, and it’s
the key to their effectiveness.
By assisting, a spotter makes
reps easier, but by making them
easier, he makes the set harder.
It’s all a matter of perspective. effective methods for blowing feeling you might get when just
When you’re under the iron and through stop signs and barreling enough resistance is removed
you can’t eke out another rep into the pain (and growth) zone. for your set to continue beyond
on your own, continuing onward your normal limits. You’re forced
P AV E L Y T H J A L L
with forced reps will feel any- HELPING HANDS to keep going. Failure is not an
thing but easy, even as helping “Assisted reps” would be a more option. And that brings us to the
hands lessen the resistance. accurate name than “forced first and most important thing
Forced reps are one of the most reps,” but the latter captures the to know about this technique:

BY GREG MERRIT T
It’s exercise overtime. A spotter forced reps can be used with FORCED-REP
should assist you only when some exercises you should never BASICS
you’re on the verge of failing, cheat, including most lifts for The spotter should
and he should apply only enough chest (such as incline presses, remove stress from
pressure so you can continue to dumbbell flyes, and dips) and reps only when you’ve
move the weight at the same many for legs (including squats, reached the verge of
pace as before. hack squats, and leg presses). failing on your own.
The key to effective forced Sometimes, as with squats, the
Just enough re-
reps is the transfer of resistance spotter should hover closely be-
sistance is removed
from your muscles to his so the hind you, simulating your move-
so you can move the
reps are not too hard or too easy, ments. Other times, as with hack
weight at the same
progressing at the same pace as squats, he stands to one side and
pace as before.
all preceding reps and within the pulls up on a weight sleeve.
same groove. (For this reason, The key to effective
a regular training partner, who HOLDING IT DOWN forced reps is the
should know your strength, is A spotter can also make reps transfer of the bare
the ideal spotter.) On each sub- more difficult. These reverse minimum amount
sequent forced rep, more stress forced reps are effective during of work from you to
will need to be removed. If, after the earliest stage of a set. the spotter.
reaching failure at eight reps, Usually, the first reps serve as
your spotter helps just enough precursors, tiring you out before When the spotter
for you to grind out four more, the real growth inducers at the does more of the
you’ll understand that forced is end. But if a spotter makes them work than you, the
an appropriate adjective after all. harder, you can do maximum- set should end.
As with cheating, forced reps
don’t work with all exercises.
Deadlifts, lunges, and barbell
rows are among the ones where
it’s impractical for someone to
assist. The good news is that

FLEX_ TRAINING STYLES
effort reps from the get-go and PUTTING IT ALL up and forward in a semi-arc,
create a sort of dropset in which TOGETHER being careful not to help too
resistance is lessened through- Our triceps forced-reps routine much or not enough.
out the set. shows how forced reps can be The weight needs to keep
For example, when doing applied to many exercises. moving, you need to stay in the
pullups, the spotter can apply During pushdowns, your spotter groove, and your muscles need
downward pressure to your feet, can push down on your hands, to feel the pain.
making reps harder. He can then pull the cable down, or lift the
remove stress as the set ad- weight stack. All require careful TRAINING
vances until you’re doing reps by focus to remove just the right
yourself. Then, as you begin to amount of stress. TRICEPS FORCED-REPS
struggle, he can provide upward Pushdowns can also be done ROUTINE
pressure on your feet, increas- without a spotter; you lightly FORCED
EX E R C IS E S ETS R E PS REPS
ingly relieving resistance on the press down on your working
final reps. forearm with your other hand. Pushdown 8 4 2–4
In this progression from reverse On close-grip bench presses, the
forced to unassisted to forced, spotter stands behind you and Close-grip 8 4 2–4
you’re using maximum resis- lifts up on the bar just enough for Bench
Press
K EV I N HORTON
tance from the first rep to the you to keep pressing at the same
last, instead of coasting through pace. For lying triceps extensions, Lying 8 4 2–4
the early stage and straining only the spotter squats behind you Triceps
at the end. and helps move the weight both Extension
A regular
training partner
who knows your
strength is the
FORCED-REP ideal spotter.
TIP SHEET
Not all exercises
lend themselves to
forced reps. Deadlifts
and lunges are two
that can’t be assisted
by hand effectively.
Reverse forced reps
are when the spotter
applies extra pressure,
such as pushing down
on pulldowns. The
spotter can make the
weight heavier and
then lighter on the
same set.
On unilateral arm
exercises, you can do
forced reps by using
your resting hand to
provide just enough
pressure to your work-
ing arm to keep the
weight moving.

World’s Best Workout Gear!
“Schiek makes the best “Schiek products are “The superior quality “Schiek products are “There is no substitution “If you want to be the “The Schiek lifting “Quality, integrity,
of the best in lifting belts, the ONLY way to go!” & ultimate support are a CUT above the rest. for greatness which is best, you gotta wear belt offers me the customer service, &
gloves, straps, wraps, James Ellis, just a few of the reasons Train with the best why I use Schiek for my the best!” ultimate support, all attention to detail
sleeves & more.” Fitness Professional I choose the Schiek quality gear!” hardcore workouts! “ Angelica Teixeira, while still being are just a few of the
Big Ramy, brand.” Jay Cutler, Phil Heath, 2x Ms. Bikini comfortable!” reasons to love
IFBB Pro, 2017 Arnold Latorya Watts, 4-Time 7x Mr. Olympia International & Brandon Hendrickson, Schiek products!”
Classic Europe Champion, 2x Ms. Mr. Olympia 2011-2017 2x Ms. Bikini Olympia 2018 Mr. Physique Clark Bartram,
2nd Place 2017 Figure Olympia Olympia Fitness Icon
Mr. Olympia
LIFTING HOOKS ULTIMATE GRIP PLATINUM SERIES WRIST WRAPS

• 1/4” thick – 2-1/2” wide
padded wrist support • Great for Pushing & Pulling
LIFTING GLOVES
One year • Easy-removal fins
• Coated durable hooks for Exercises warranty (patented)
a secure grip • 4mm Rubberized Non-Slip • Washable/Non-Bleeding Schiek Line
• Made in the USA Grip • Gel padding (palm and thumb)
• $44.95 • Sturdy Wrist Support • $34.95, with wraps, $39.95
• Protects Hands from • Women’s model - $34.95
Fatigue & Calluses Extra Heavyweight Black Line
NEW
• $39.95
• Available in Black, Blue, Pink and Red.
PREMIUM SERIES
LIFTING GLOVES
SCHIEK Rx •
•
Patented fins for easy removal.
Guaranteed not to bleed.
CONTOURED CROSS TRAINING • Machine washable. Rubber Reinforced Blue Line
LIFTING BELT KNEE SLEEVES • Rubberized non-slip grip
• Padded reinforced thumb area
•
•
Comfortable hip-and-rib contour (patented)
Patented conical shape
• PLUSH 5mm Neoprene
for Superior Comfort
Model
715 • $36.95 KNEE
•
•
Patented closure system
Durable two-year warranty & Amazing Support! WRAPS
• 6”-$59.95 – 4 ¾”-$54.95 • Available in Black or Black Line Schiek Line
4” women’s belt - $49.95 Hot Pink LIFTING STRAPS 3" Wide Heavyweight Cotton Elastic
• Proudly made in the USA • Only $44.95/Pair Made in the USA
Schiek Line
COMPETITION 12" Wrist Wraps..............$17.95
24" Wrist Wraps..............$22.95
POWER BELT Dowel style Wrist Supports
78" Knee Wraps ..............$34.95
• Heavy duty construction w/Velcro Closure..............$39.95
• 9mm thick & 10cm wide Suede Leather ELBOW SLEEVE shown above Only $19.95
Extra Heavyweight Black Line
• Stainless Steel buckle • Made with breathable neoprene • Straps & wrist support all in one 12" Wrist Wraps..............$19.95
• Available in Single Prong (L6011) to expel moisture & reduce 24" Wrist Wraps..............$24.95
or Double Prong (L6010) • Lasts 3 times longer than
skin irritation. other straps 78" Knee Wraps ..............$39.95
• Priced at $69.95 • Washable w/Velcro Closure..............$44.95
• Proudly made • Available with 11” strap or
in the USA 6” lock-on dowel strap Rubber Reinforced Blue Line
• $19.95 each • Proudly made in the USA 12” Wrist Wraps..............$22.95
• A deal at $24.95 18” Wrist Wraps..............$24.95
24” Wrist Wraps..............$27.95
Remember, You Get What You Pay For!

Like us on: Follow us on:
920 • 426 • 2676 800 • 772 • 4435 FAX: 920 • 426 • 2691
schiek.com • [email protected] • Call for a dealer near you
FLEX_ TIME TO GROW
Sometimes, perhaps just
three or four reps could do the
trick. Other times, it can be that
oft-cited 10. But in any case, you
need to go until you reach the
threshold where you prompt the
chemical reactions that pro-
mote growth. It’s about pushing
your muscles a little further
than they can normally handle,
requiring them to respond and
adapt. That, in turn, relies more
on “time under tension”—the
amount of time your muscle is
under stress during a set—than
any particular number of reps.
THE “TIME
TO GROW”
WORKOUT PLAN
■ Perform each set listed here
for 30 seconds, doing continuous
reps of one- to two-second pos-
itive/two- to three-second nega-
tive contractions for the duration,
using a challenging weight with
which you fail at the 30-second
mark. (This will take some trial
and error.) Come to a full stop at
the start of each rep to eliminate
momentum. For each weighted
set, do one to two warmups, also
at 30 seconds, but with lesser
weight. (In future weeks, you can
experiment with 40-, 50-, and
even 60-second sets, expanding
your muscular endurance.)
YOUR OWN WORST ENEMY

OPENER AND THIS SPREAD: PER BERNAL
seconds off a set, meaning one person’s

“10-rep set” could be very different in
length from another’s.
■ There is value in giving a rep range for however, you grab the 45s and easily Counting reps also has a more crafty
an exercise, if you in turn choose the blast out 10 reps, you’re not getting the enemy—your mental willpower. If your
right resistance. When a set should be intended benefits of the “10-rep set.” goal is 10 reps, and you’ve chosen a
10 reps, that means you should choose a It also assumes a certain style of weight with which you’re struggling by
weight that brings on failure around that repetition—a controlled negative of two the seventh or eighth, you can probably
target. So if you’re doing dumbbell flat to three seconds, and an explosive (but find the internal fortitude to power to 10.
bench presses and you can get 10 reps controlled) positive contraction of one to “It’s just two more, I can make it,” your
with 75-pound DBs, but struggle to get two seconds. Going too fast during the inner warrior whispers. But what if
to 11 or more, you’re doing it right. If, eccentric motion can shave a number of you’ve set your initial goal too low?

WORKOUT
BACK & BICEPS

EX ER C I SE S ETS
Bentover Barbell Row 3
Pulldown to Front 3
T-bar Row 3
Pullup 2
Back Extension 3
Standing Cable Curl 3
Barbell Spider Curl 3
Dumbbell Curl 2
■ NOTE: 30 seconds per set, 1- to 2-second
positive/2- to 3-second negative contractions.
TRAINING SPLIT
Monday: Back, biceps
Tuesday: Chest, triceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders,
traps, abs, forearms
Saturday/Sunday: Off

FLEX_ TIME TO GROW
ON THE CLOCK well-performed reps as you know a set of 30 seconds that

■ So, in place of reps, we can muster, with full control includes at least eight to 10
recommend trying an all-new over the positive and negative reps performed under control is
approach to your reps—at least contraction as your goal. better for muscular growth than
as a way to learn how to better When we say “30-second a rapid-fire, momentum-fueled
gauge your total time under sets,” keep one very important set of eight to 10 blasted out in
tension. With this method, you thing in mind: Science has yet a matter of seconds.
will be able to get a much bet- to unequivocally determine the The driving impetus behind
ter feel for your true strength perfect rule of thumb for time our program, instead, is a way
and endurance limits, and you’ll under tension (TUT). While TUT of discarding old habits. If you
find out what a more ideal set enthusiasts have settled around tend to speed through your sets
P AV E L Y T H J A L L ; A L E X A R D E N T I
will feel like. a 30-to-60-second range per on the way to a specific rep
The gist is to stop counting set, researchers have yet to count, or you find that you’re
reps, at least for the moment, definitely back that up, though often leaving at least a rep or
and start counting time. In various studies have indeed two on the table because you’re
the accompanying weeklong solidified that time plays a key terminating a set as soon as you
training plan, you’ll do all your factor in adequately stressing reach a predetermined number
sets for 30 seconds. Within that the muscles. With the resis- of reps, this program is a per-
time frame, you’ll do as many tance used being equal, we fect antidote.

WORKOUT
CHEST & TRICEPS

EVERY SECOND EXER CISE SE TS
COUNTS Incline Smith Machine Press 3

■ For one week, you’ll simply time your sets and focus on doing Vertical Machine Press 3
controlled, one- to two-second up/two- to three-second down
reps for 30 seconds. How many you actually get within that 30 Decline Hammer Strength Press 3
seconds doesn’t matter, as long as you keep repping without any
major midset pauses and you’re choosing a sufficiently heavy Pec Deck Flye 3
weight that you fail with right around that 30-second mark. (Your
10RM weight would be the best option.) Parallel Bar Dip 2
This plan will teach you to crash through that mental barrier
of stopping at a preset rep count and will show you exactly what Lying EZ-bar Skull Crusher 3
a 30-second set feels like. If your sets are pumped out at 20
seconds or less on average, it’ll seem arduous at first, but soon Bar Pressdown 3
enough you’ll adjust. And, by clearing the “rep counting” out of
your mind, you’ll be better able to focus on the feel and move- One-arm Reverse-grip Pressdown 2
ment of each repetition, along with the muscular contraction
and release. It’s a real chance to practice your mind-muscle ■ NOTE: 30 seconds per set, 1- to 2-second positive/2- to
connection. 3-second negative contractions.

FLEX_ TIME TO GROW
WEEK TO PEAK
■ In this week’s worth of work-
outs, we’ve included traditional
exercises you probably do regu-
larly. To count seconds, you can
have a partner time you, use the
second hand on a clock, or try a
smartphone app. For weighted
exercises, you’ll start with one to
two warmup sets as needed, still
aiming for 30 seconds but with a
lighter weight. Only working sets
are listed in the chart.
Again, this is meant to be done
for a week, maybe two, before
returning to a more tradition-
al program—but at that point,
armed with the knowledge of
what a solid rep and a 30-
second set feels like, you’ll get
the most benefits from your
regular workouts.
You can revisit this weeklong
plan—or any workout in it—if you
feel yourself slipping into old
habits and in need of a refresher.
Just like those old, grizzled body-
building veterans will tell you,
your muscles can’t count, but
you can make sure that every rep
you perform certainly does.
WORKOUT
SHOULDERS, TRAPS,
ABS & FOREARMS
EX ER C I SE S ETS
Seated Dumbbell Press 3

Barbell Upright Row 2
One-arm Lateral Raise 3
Reverse Pec Deck Flye 3
Dumbbell Shrug 3
Twisting Leg Raise 3
Cable Crunch 3
Barbell Wrist Curl 2


WORKOUT
LEGS
C L O C K W I S E F R O M L E F T : C H R I S L U N D ; P E R B E R N A L ; P AV E L Y T H J A L L
EX ER C I SE S ETS
Smith Machine Squat 3

Leg Press 3
Hack Squat 3
Leg Extension 2
Dumbbell Romanian
3
Deadlift
One-leg Curl 3
Standing Calf Raise 3
Seated Calf Raise 2


FLEX_ DORIAN YATES
You’re looking pretty slender

nowadays.
Yeah, I don’t really care about
having a bodybuilding physique,
and I have all of the injuries I was able to find your one
that I’m carrying from all of the and only Muscle & Fitness
heavy training I did. [Yates has cover [January 1994], and Right: Yates was
more than 260
torn both a biceps and triceps you looked uncomfortable. pounds. Above: He’s
muscle.] I was always quite What’s the story behind that? now around 225
pounds and can
removed from it. My body now I guess it comes across exactly happily buy a suit
is the vehicle that I use to expe- how I felt. I could not smile for off the rack.
rience life, and I need it to be as the life of me. That’s fine for
functional as possible. The look FLEX, but this was Joe Weider’s
that comes with it is the look attempt to put me on a Muscle & self-mastery. I love the training,
that comes with it, and I’m still Fitness cover. I was next to some I love the challenge, and I love
O P E N E R & T H I S S P R E A D : C O U R T E S Y O F D O R I A N YAT E S ; C H R I S L U N D
lean with good abs. skinny little model doing this the individuality of the sport—it
foo-foo shoot, and that’s not me. was all down to me. It was about
I’m not from fucking California; how hard and smart I trained
I’m from Birmingham, from the and how well I did with my diet.
pits of gym hell. So in the end, [Also,] probably not having a
Joe just throws his hands up in father as a teenager, these guys
BODYBUILDING frustration, and I got a lot more become surrogate male role
WAS ALL I FLEX covers. models for me to look up to.
THOUGHT ABOUT. Bodybuilding comes down Were you happy in your
THERE WAS to showing off your physique, competitive days?
NO ROOM FOR and it sounds like you resent- I wouldn’t say I was as happy
SPONTANEITY OR ed attention. What did you get
out of the sport?
as I am now. I was so intensely
focused on the mission of being
JOY IN MY LIFE. I didn’t like people looking at the best bodybuilder that I could.
me or being onstage. To me, As far as total dedication to a
bodybuilding was a mission of task, I can safely say that no

one’s done that before, and no [I realized] that there are other
one will do it again, because it things that I could do that may
was just so extreme. Everything be more beneficial. I just let go
else in my life was on the back of my ego.
burner, and bodybuilding was all
I thought about. There was no What does your training look
room for spontaneity or joy in like now that you’re 57?
my life. I do yoga, Pilates, hiking, bicy-
cling, and swimming. You know,
When did you decide to stop cardio stuff. I don’t do the heavy
training like a bodybuilder? training, because I can’t really,
It was around six or seven years but I also don’t need to. I have
ago, but it wasn’t overnight. I great cardio, mobility, and flex-
asked myself, “You’re doing this ibility—way better than when I
bodybuilding training, which was 30.
you’re struggling to do because
of injuries, why are you doing it How much do you weigh now?
now?” I enjoy training and enjoy I weigh 225. I was 260 pounds in
pushing myself in the gym, but contest shape.
FLEX_ DORIAN YATES
What’s the best part about

being smaller?
I feel more functional and
mobile. Also, to my great
satisfaction, I was able to walk
into a Hugo Boss and buy a suit
off the rack. I always kinda liked
nice clothes and fashion since I
was young, but when you’re that
size, I mean, forget about it.
Do you find it
ironic that you’ve
admitted to using
anabolic steroids,
but you’re getting
more flak from
fans for smoking
a joint and using
ayahuasca?
Yeah, it’s funny.
The performance-
enhancing drugs
have way more pos-
sible negative effects
than smoking mari-
juana. I’m just honest
about my experiences
in life. I’ve done all
kinds of shit. I’ve done
alcohol, cocaine. If it’s
disruptive, I’ve done it.
Also, I smoke a little
bit in the evening to
relax, but it’s not like or drop acid and have a pleasant
I sit and smoke all experience where I don’t get
day. You could sit and sick. But I realized how pow-
smoke all day, and you was still drinking and doing coke erful she—I say “she” because
can sit and eat cheeseburgers recreationally. When you do aya- everyone feels that [ayahuasca]
all day and get fucking obese— huasca, you need to go in totally represents feminine energy—is
but should we ban cheese- clean—no sex, no sugar, no salt— and that she gave me exactly
burgers? No. for at least two weeks before. I what I needed: “Stop poisoning
could have died. I got violently yourself and then come back and
What was your first experi- ill and was wondering where see me.”
ence with ayahuasca like? my spirit animal was, where
It was 2008. My wife, Gal, and were my visions and the wealth So you quit drinking and
I were on a boat with some of information. But afterward, I cocaine after that?
guys on the Amazon in Brazil. did recall [hearing] a repetitive Not overnight. It wasn’t all of
Because of the cannabis com- message in my head, which was, the time; it was on the weekend
munity, I knew vaguely what it “Stop poisoning yourself.” I dis- once or twice a month—that
was and asked the guys if they missed it because of the nega- was the circle I moved in. But
could get us some for a couple tive experience. I’d rather smoke at some point, it wasn’t fun
of hundred bucks. At this point, I a joint, take some mushrooms, anymore.

Yates currently
does yoga,
biking, and
Pilates once a
week, along with
one weight-
training session.
the medicine four times a week.

In your prime, your back You’re on a special diet, and you
was considered to be one of have shamans, psychiatrists, and
the best ever. Now you’ve cov- medicine healers. It’s a healing
ered it with this ayahuasca- center. I’ve seen people literally
inspired tattoo. Is that in any change their life, like, “Fuck this
way symbolic of you moving job. This is what I want to do.” I
on from bodybuilding? plan to continue that.
It’s not just covered up; I’d say it’s
enhanced. Like painting a wall You still train bodybuilding
doesn’t cover it up, it enhances competitors. Has your weight-
it. I’m not going around throwing training philosophy changed?
up back double biceps or rear lat It’s not really different, apart
spreads—there are videos and from contest preparation, where
photos of that. My back is a big I ease back on the intensity and
space, and the tattoo represents the weights because there’s too
a big event in my life. much vulnerability for injury
with the dehydration and less
What does your tattoo mean? body fat. Back then, I pushed
The lion was revealed to me as myself 100% all the time. I
being representative of my spirit. learned that sometimes you
So that’s me, and I’m surrounded need to back off a little.
by plants and geometric shapes
and messages that come in sym- Aside from your bodybuilding
C O U R T E S Y O F D O R I A N YAT E S ( 2 ) ; C H R I S L U N D
bol form. There’s a story about career, what do you want your
the plants, the universe comes legacy to be?
through the plants, teaching me, [Being] Mr. Olympia is a part of
and then I’m inspired to teach my experience, a very important
others with the information I’ve part of my life, but it doesn’t
got. That’s one of my roles now. define me. That’s not who I am.
I can be, and am, a lot of other
How are you teaching others? things as well. I hope to keep
I’m running these ayahuasca inspiring people to improve
camps out in Costa Rica now at themselves and to be more in
a place called Sultara. You go touch with their spiritual selves.
there for a week, and you take We’re just getting started.
The
M&F
Cheat
Sheet Does taking a break from eating
clean really help you create your
ideal physique?
BY ADAM BIBLE
/// 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
CHEAT MEALS CAN SERVE a bag of Funyons is a binge, not

as a beacon, with bacon a cheat. A better definition of
cheeseburgers, greasy pizza, a cheat meal, says Ali Gilbert,
and ice cream sundaes singing C.S.C.S., a men’s health coach in
a siren song that can help pull Greenwich, CT, and a Golf Digest
us through to the other side Top 50 Golf Fitness Profession-
of pain, sweat, and cramps. al, “is to think of it as more of
These indulgences can also a free meal consisting of foods
help break the monotony of that would not be in somebody’s
eating grilled chicken breast, traditional dieting plan during
white rice, and broccoli, making low-calorie days.”
the parameters of a strict diet
a little more palatable. But
do cheat meals offer anything ■ HOW DO CHEAT MEALS
aside from mental relief from a WORK? Physically speaking,
calorie-restricted diet? cheat meals serve to spike the
metabolism and increase a
■ DEFINING “CHEAT hormone called leptin, which
MEAL” They’re not supposed allows your body to mobilize
to be a calorie free-for-all. fat stores and increase satiety,
Plowing through a bag of Ruffles says Jim White, R.D., ACSM,
and then a Hot Pocket and then owner of Jim White Fitness &

FLEX_ GUIDE TO CHEAT MEALS
GO
AHEAD
AND
CHEAT
IF... You feel cold a lot,
which means your body
temperature is dropping.
You stop losing weight,

and lowering your
Nutrition Stu- calorie intake days, their leptin levels
dios in Virginia. doesn’t help. bumped up by about 28%,
“Leptin is produced with a 7% increase in calorie
by fat tissue, and the burning over 24 hours. And in
hormone helps regulate 2018, a study from the School of
your energy balance by inhibiting Health Sciences at the University
hunger,” he says. of Tasmania compared a group
Keeping your body in a calorie who dieted straight for 16 weeks
deficit can cause your energy with a group who dieted for two
levels to crash, and that means weeks, then had two weeks in
leptin levels will fall, slowing maintenance for a total of 30
down your metabolism. “By spo- weeks. The dieters who went
radically boosting your calories, back and forth ended up losing
you encourage your body to burn more body fat and kept more
calories more quickly instead of weight off than the continuous
allowing it to adjust completely ■ THE SCIENCE BEHIND group. This study points to both
to a restricted diet,” White says. CHEATS Numerous studies physiological and psychological
Gilbert adds that cheat meals support the concept of cheat components of cheat meals—if
can work on a psychological meals. One study on 10 healthy somebody loses a lot of weight
level, “because it can be tough women in the International over time with no breaks (men-
to be on a continuous calorie Journal of Obesity showed that tally or with his or her body), he
restriction for X number of when carbs were increased or she can end up overeating
months.” after being on a diet for three when the diet is done.

LEAN, MEAN MEALS
Shelby Starnes, a body composition coach and
former IFBB Professional League bodybuilder,
offers up his criteria (shown in the text bubbles on
the opposite page) to decide whether guys striving
for serious shreds should have a cheat meal. “If
one or more of these apply to you, then it’s proba-
bly safe to say that a cheat meal is warranted,” he
says. “If none of these apply to you, then you don’t
need one, regardless of how much you want it.”
suggested cheat meal size.

“If you have long-term goals of
being super-ripped, jacked, or just
in incredible shape, your cheat
meal choices need to be con-
sidered,” says Gabe Staub, R.D.,
C.S.C.S., a performance nutrition-
ist in Greensboro, NC. In other
words: Opt for meals that have a
better balance of fats, carbs, and,
most important, protein. Other-
wise, you are missing out on the
potential to stimulate growth.
Also, Staub thinks that it’s
a good idea to include some
nutrient-dense options like
legumes and whole grains, lean
■ PLAN THE PERFECT proteins, and healthy fats from
CHEAT MEAL First, when nuts. They’re less calorically
David Morin & Kendall Pasley
to have a cheat meal depends dense, so you can eat more of
on your goals. White says that them, and they’ll keep you fuller
extreme dieters—like bodybuild-
ers—may need higher-calorie
for longer than a pair of Pop
Tarts ever could.
NEW
cheat meals one to two times As for when to cheat, save it
a week, since they’re in an for a recovery day. This is be-
extreme calorie deficit. On the cause it can be tough to put in
other hand, a typical gymgoer, a good effort during an intense
who is presumably eating a little training session if you haven’t
more, may need just one cheat eaten correctly. Another strategy,
meal every 10 to 14 days to sat- according to Gilbert, is to budget
isfy mental and social needs. your calories and save up for a
When it comes to how much to cheat. “Say you want to have
eat, remember that a cheat meal a date night on Saturday with
is just that—one meal. When burgers and fries—well, you can
planning what you’re going to structure the calorie intake so
eat for your cheat, keep the total that in the beginning of the day
calories to no more than 50% it’s just protein and vegetables,”
more than that of your normal she explains. “Then save some
meal, White says. So if you of the calories for that night so
usually consume 600 calories you don’t feel like you’re being THE BEST GRIP
at one meal, 900 calories is the deprived and end up bingeing.” IN THE WORLD
VERSAGRIPPS.com
FLEX_ GUIDE TO CHEAT MEALS
OUR FAVORITE M&F-ING CHEAT MEALS

We had our favorite calorie-paloozas dissected to see how many calories
we consumed during our occasional cheats.
■ ANDREW GUTMAN, ■ ANTHONY O’REILLY, strawberry milkshake
SENIOR ASSOCIATE EDITOR ASSOCIATE EDITOR The damage: Calories: 1,336; Protein: 79g;
The culprit: Double cheeseburger with The culprit: Mr. Mayor sandwich from Carbs: 267g; Fat: 143g
bacon, cheddar, caramelized onions, and Cristina’s Deli & Grill in Queens, NY (chicken
spicy mayo; cheese fries; three Dogfish cutlet, mozzarella, bacon, french fries, and ■ LIZ YUN, CONTRIBUTING EDITOR
Head SeaQuench Ale tallboys ranch dressing on white Italian bread); waffle The culprit: Sesame seed bagel with extra
The damage: Calories: 2,248; Protein: 94g; fries with mozzarella and gravy; large cream cheese, lox, and capers
Carbs: 138g; Fat: 95g Reese’s Peanut Butter Cup Carvelanche The damage: Calories: 514; Protein: 25g;
from Carvel Carbs: 60g; Fat: 20g
■ RUSS MENDOZA, The damage: Calories: 3,367; Protein: 138g;
PRODUCTION DIRECTOR Carbs: 282g; Fat: 168g ■ ZACK ZEIGLER, EXECUTIVE EDITOR
The culprit: Korean-style fried chicken The culprit: Large New York–style cheese
legs, thighs, and wings served on buttermilk ■ ERICA SCHULTZ, PHOTO DIRECTOR pizza
pancakes with butter and syrup; french fries The culprit: Cheeseburger from Five Guys The damage: Calories: 2,975; Protein: 132g;
The damage: Calories: 1,326; Protein: 55g; with lettuce, onion, tomato, pickles, Carbs: 326g; Fat: 127g
Carbs: 142g; Fat: 58g ketchup, and mayo; french fries; medium

Rivers of blood, muscle cells swelling, skin-splitting
pumps...Think you have what it takes to make it
through the infamous Week 3 of my Y3T program?
Dig deep and gut it out to enjoy the awesome rewards
of real high-rep training.
BY N E I L “YO DA” H I LL
Hell
Week OCTOBER 2019 / MUSCLE & FITNESS 181
FLEX_ HELL WEEK
Y3T HAS BECOME synony- WHY DO HIGH REPS?

mous with adjectives pertaining There’s both mechanical and
to its extreme intensity. systematic stress taking place
But when it comes to Week 3 when your body endures high-
of Y3T (Yoda 3 Training) and its rep training. Muscle fibers are
infamous reputation for high-rep, exposed to new rep ranges
muscle-annihilation brutality, that carry a bias toward sar-
you can refer to it as “hell week.” coplasmic hypertrophy, pre-
And it’s not just for “effect.” dominately targeting type I
High-rep training within the Y3T slow-twitch muscle fibers. As a
cycle is a potent hypertrophy result, there is an uplift in “cell
tool that can transform a stub- swelling,” which correlates with room for growth within the
born muscle group into one that an increase in sarcoplasmic area. With increased blood flow
turns heads. fluid within the muscle cell. also comes better nutrient
In this bonus FLEX feature, I’ll Another noticeable hyper- transportation and assimilation,
explain Week 3’s fundamentals trophy-supporting by-product of both of which can support
and how it can help you achieve high-rep training is a significant recovery and growth.
OPENER: PER BERNAL
the best results of your life. increase in blood flow into the Many muscle groups don’t
There’s also a full Week 3 pro- muscle. The sheath that envel- expand to their fullest potential
gram to experience for yourself. ops the muscle, known as the until they’re exposed to high-
Brace yourself: Shit is about to fascia, becomes more elastic rep training. This is often due
get serious. over time, equating to more to the fact that the slow-twitch

QUADS
EX E R C IS E S ETS R E PS
Leg
3–4 12–15
Extension
Leg 3 (triple
20–25
Extension dropsets)
Warm-
Leg Press 1–3
up
3
Leg Press 25–30
(dropsets)
Dumbbell
Walking 2 20–30
Lunge
Barbell
2 20–25
Squat
HAMSTRINGS
High-stance
4 12–15
Leg Press
Standing
4
One-leg 20–25
(dropsets)
Curl
High-stance
3 20–30
Leg Press
Barbell
Stiff-leg 3 20–15
Deadlift
BACK
Seated
Hammer 4 10–12
Row
Seated
3
Hammer 15–20
(dropsets)
Row
fibers have not been stimulated improves muscle growth and
Bentover
adequately. Many clients of mine conditioning. The sheer intensity 3
Dumbbell 15–20
report significant increases in of the high-rep part of Y3T (dropsets)
Row
muscle volumization once they means that fat mobilization
Lying Medi-
complete their first full Y3T and overall calorie expenditure 2
K R A U S E ; P AV E L Y T H J A L L
THIS SPREAD: JOHANSEN
um-grip Lat 15–20

program. In my experience, there increase. Hormonally, the body (dropsets)
Pulldown
are also significant improve- also becomes more optimized
ments in muscle separation for fat loss. In short, Y3T Week 3 Barbell 2
15–20
Rack Pull (dropsets)
after consistent use of higher is extremely beneficial for
rep ranges as well. anyone looking to make positive
Ultimately, high-rep training changes to his or her physique.

FLEX_ HELL WEEK
HIGH REPS AND CHEST SHOULDERS

MAX GROWTH EXE RCI SE SETS REP S EXE R C IS E S ETS R EPS
High-rep training is something
very few people ever experi- Incline Standing
ence, let alone apply correctly Dumbbell 4 10–12 Barbell
4 12–15
for an optimized hypertrophic Press Power
Press
response. Doing some dropsets Incline
at the end of a workout is not Dumbbell 4 15–20 Standing
my idea of high-rep training. For Press Barbell 3
20–25
optimized results with high-rep Superset Power (dropsets)
with Press
training, I believe it’s essential Incline
to apply it within a periodized Dumbbell 4 15–20 Standing
program that utilizes its high- Flye Dumbbell 3 (triple
20–25
Lateral dropsets)
intensity nature for extreme Flat Smith Raise
trauma to the muscle in a lower- 4
Machine 15–20
volume format. For instance, (dropsets) Lying
Press
in Week 1 of Y3T, when the rep Incline 3
20–25
Cable 2 Barbell (dropsets)
ranges are at their lowest over- 15–20
Crossover (dropsets) Front Raise
all, the volume of sets is higher
as it’s less taxing on the central Keep shoulders retracted to maximize muscle fiber Rear Lateral 4
recruitment across the chest. Avoid complete lockout 20–25
Raise (dropsets)
nervous system (CNS). (stop 2 to 3 inches short) on pressing movements to
sustain tension on the chest rather than the triceps. Don’t lock out on pressing movements to sustain tension
In Week 2, the rep ranges Avoid dropping below chest depth on pressing to sustain
tension on the pecs and reduce strain on shoulder joint. on deltoids. Avoid using torso-generated momentum to
lift weight. Relax traps and isolate the deltoids, even if it
increase to moderate, while the means using less weight.

TRICEPS
Cable
4 12–15
Pushdown
Cable 3
20–25
Pushdown (dropsets)
Body-
3 AMAP
weight Dip
Overhead
3
Cable 20–25
(dropsets)
Extension
Extend through the elbow and minimize shoulder

movement to further isolate the triceps. Use a full
range of motion to ensure all three heads of the triceps
are worked.
working set number decreases

F ROM L E F T: C H R I S LU N D; C H A R L E S LOW T H I A N; C H R I S LU N D
slightly. Finally, in Week 3 the

number of working sets is
reduced further, yet the overall
intensity goes up significantly
for each working set due to the
high rep ranges. This formation
means that the CNS is afforded
the time needed to recover and
adapt. If there is no periodization
in place, the CNS will quickly
become overfatigued, leading to
reduced muscle performance
and plateaus.
It’s fundamental that when
applying the high rep ranges
in Week 3 that there is acute

FLEX_ HELL WEEK
K EV I N HORTON

BICEPS training is picking the wrong
EXERCI SE SETS R EP S weight and going too light. As a
result, they get to around 80%
Barbell Curl 4 12–15 of the target rep range and start
to feel the burn. That’s not Y3T
Barbell Curl 3 20–25 high-intensity high-rep training.
By approximately 50% of
Preacher the way through the set you
3 20–25
Curl should be reduced to having to
Straight-bar use rest-pause. For instance, if
Low-pulley 3 20–25 the rep range on the leg press is
Cable Curl 60 to 80 reps, at around 30 reps
Keep arms tight to the side of torso to reduce external you’ll need to pause for a few
momentum. Don’t allow torso-generated momentum to
contribute toward weight lifted. Externally rotate wrist on seconds to recover. From here
dumbbell exercises for more muscle fiber recruitment.
you might be doing a handful
of reps at a time, breaking the
set down like this until you’re
CALVES reduced to singles. This accu-
EXERCI SE SETS R EP S
rately describes how each set
Seated should feel, a vast difference to
4 12–15 what most people perceive to be
Calf Raise
intense high-rep training. Please
Leg Press 3
20–30 make sure you remember this
Calf Raise (dropsets) when using Y3T, because it will
make the difference between
Seated 3 you experiencing the benefits
20–30
Calf Raise (dropsets)
and not.
Avoid bouncing at the bottom of each rep to exclude
momentum generated by the Achilles tendon, improving
isolation of the gastrocnemius/soleus. Use an isometric
hold at the top of each rep to further increase muscle
FINAL REP
stimulation. In essence, high-rep training
should be intense, acute, and
lower in volume. If you’re able to
intensity! This acts as compen- do 20 sets of high-rep training,
sation for the reduction in it is not intense enough, I assure
overall training volume during you. Keep the eccentric to two
this week. As such, the muscle seconds and the rest period to
fibers and CNS are stimulated to 90 seconds. The rep tempo
their maximal capacity without prescribed for each workout
falling into a negative environ- here ensures that the muscle is
ment in which a potential state exposed to sufficient time under
of “overtraining” can set in. With tension, creating the hyper-
this level of intensity comes trophic response necessary.
high-threshold motor unit The rest periods ensure that
recruitment, leading to global the muscle fibers and energy
muscle fiber stimulation. systems are pushed without
experiencing too much rest.
MISTAKES TO AVOID Make sure you’ve eaten all your
The word intensity is often meals and are mentally pre-
misplaced—but anybody who’s pared. You’ll need everything
been trained by me during a possible to get through these
Y3T Week 3 workout will con- body-part workouts.
firm that it’s extremely intense!
Possibly the biggest error people Sign up for Hill’s free daily emails
commit when applying high-rep at y3tdisciple.com.

Herculean
Tasks
THE
EVERYTHING
WORKOUT
“When you work your whole
body in each workout, it forces
you to think about symme-
try. Your focus is always on
the whole and not the parts,”
Reeves said. When the future
Hercules was expanding, he
hit everything every time. He
usually did three sets of an
exercise before moving to the
next. He went fast, resting only
45 seconds between sets. In
a typical workout, he did the
following 10 exercises, each
for three sets of eight to 12
2
reps: upright row, bench press,
one-arm dumbbell row, dumb- 48 HOURS OFF a virtue. Sets consisted of
bell side lateral, military press, Reeves scheduled his flawless reps with a cadence
triceps pushdown, barbell curl, full-body sessions, which of two seconds up and three
dumbbell incline curl, back consisted of 35 to 40 sets, for seconds down.
squat, barbell pullover. Then Mondays, Wednesdays, and Fri-
4
he performed one superset of days. We’re going to modernize T H I S S P R E A D : C O U RT E S Y O F S T E V E R E E V E S I N T E R N AT I O N A L
MODERATION
O P E N E R : P H O T O B Y L U X / G A L AT E A / KO B A L / S H U T T E R S T O C K .
breathing squats (20 reps) and his “non-split” a little and divide
breathing pullovers (20 reps)— the body into three distinct rou- Most sets were kept in
deep-breath exercises done, tines. Nevertheless, those three the ideal growth range
erroneously, to expand the rib workouts will remain diverse— of eight to 12 reps. Sometimes
cage. He wrapped it up with incline presses and deadlifts he went higher, but he almost
deadlifts and good mornings, in one, for example—and we’ll never went lower.
each for two sets of eight to 12. stick with a similar workload
5
An intense everything assault per session and maintain his
can hold you over for a week. pattern of resting at least 48 PROGRESSION
Keep total sets at 40 or fewer. hours between trips to the gym. One training tenet that
This means you won’t have the preceded even Steve
3
luxury of exhausting muscles Reeves, who was born 93 years
with 12 sets of isolation moves. PERFECT FORM ago, is progressive resistance,
Focus on compound exercises, In the opinion of Hercu- which is a fancy way of saying
and push to failure. les, cheating was not always trying to get stronger.

STEVE REEVES_FLEX
HE WAS
FOREVER
FOCUSED ON
HIS PHYSIQUE’S
SILHOUETTE.
The 1950 Mr. Universe didn’t

push his sets beyond failure
with various techniques (most
of which weren’t even named
yet), but he was fixated on
racking up more reps in the
eight-to-12 range. When he
could get 13, he upped the
weight the next time.
6
ALTERNATE
ANTAGONISTICS
Working his whole
body in one 90-minute rou-
tine, Reeves couldn’t help but
stress one diverse body part
after another. However, he still
arranged exercises so that
one movement often followed
its antagonist, such as rows
(pulling movement for back)
after bench presses (pushing
movement for chest). Our
routine also pairs up antago-
nists: chest with back, biceps
with triceps, and quadriceps
with hamstrings.

LONG AGO
AND WITH
ONLY SIMPLE
TOOLS AND
FOOD, REEVES
CONSTRUCTED
HISTORY’S MOST
PERFECT BODY.
10
SHAPE-SHIFT Don’t waste time trying to alter he did no shrugs, believing a
He was forever your skeletal structure. On the sloping trapezius made his
focused on his phy- other hand, another compo- shoulders appear narrower.
sique’s silhouette: wide shoul- nent—the ab vacuum (pulling (His traps were worked with
ders, slim waistline, proportion- your waist in as far as possible upright rows and deadlifts.)
ate development. One of the and holding for 20 to 40 sec- He did, however, train his neck,
elements of his workouts—rib onds)—is a relic that deserves on occasion, so you may want
cage expansion by supersetting to be resurrected. He avoided to add “necking” to your routine
pullovers and high-rep “breath- oblique exercises for fear of to seem Herculean even in a
ing squats”—was misguided. widening his waist. Similarly, suit and tie.

FLEX_ STEVE REEVES
THE STEVE
MONDAY
CHEST/BACK/ABS
REEVES
EXER CISE SE TS R E PS
WORKOUT
Barbell Row 4 8–12
Incline Barbell Press 4 8–12
One-arm Dumbbell Row 4 8–12
Incline Dumbbell Press 4 8–12
Front Pulldown 4 8–12
Incline Dumbbell Flye 4 8–12
Dumbbell Pullover 3 8–12
Deadlift 2 8–12
Good Morning 2 8–12
WEDNESDAY
SHOULDERS/ARMS/ABS
EXER CISE SE TS R E PS
Upright Row 3 8–12

Standing Military Press 3 8–12
Dumbbell Side Lateral 3 8–12
Dumbbell Rear Lateral 3 8–12
Pushdown 3 8–12
Incline Dumbbell Curl 3 8–12
Overhead Triceps 3 8–12
Extension
Barbell Curl 3 8–12
Dip 3 8–12
Ab Vacuum 4 20–40
sec.
FRIDAY
LEGS/ABS
EXERCIS E SE TS R EPS
Leg Extension 4 10–12

Hack Squat 3 8–12
Lying Leg Curl 4 8–12
Front Squat 3 8–12
Romanian Deadlift 4 8–12
Back Squat 4 8–12
SHUTTERSTOCK
Standing Calf Raise 4 10–15

Seated Calf Raise 4 10–15
Incline Situp 4 10–15

FLEX_ STEVE REEVES
STAY LEAN
Reeves’ diet was a product
of a time when much less was
known about sports nutrition.
A greater emphasis on pro-
tein and more, small meals
emerged in bodybuilding circles
only in the ’50s in conjunction
THE DELTS with the first protein powders.
AND LATS Before then, Reeves ate three
meals daily, with a 60-20-20
HE BUILT IN ratio of carbohydrates, protein,
THE GYM and fat, and with lots of fruit.
LAUNCHED He kept his calories relatively
low and correctly avoided table
HIM TO sugar and white floor.
HERCULEAN As a result of his diet, he was
FAME. both smoother and leaner than
today’s bodybuilders. Though
he never attained the peeled
conditioning of modern champs,
he also never bulked up and
chased ever larger numbers on
C O U RT E S Y O F S T E V E R E E V E S I N T E R N AT I O N A L
the scales like too many mod-
11
ern champs. Allow yourself to
POWER WALKING rapid jaunt performed with get too soft and you’ll reverse
As was the norm back long strides and pendulum- engineer what should be a work
in the day, Reeves did like arm swings, ideally while of sculpture into a big block.
only occasional cardio during holding light dumbbells. With This can potentially stretch out
the years when he flexed on plenty of room to roam on his your abdominal wall, and it will
bodybuilding stages or movie ranch, Reeves went for such hinder your ability to remain
sets. However, in the ’80s, moderate-intensity marches focused on improving your
when he was in his 50s and year-round. Think of any out- silhouette, shape, and propor-
prioritized fitness, he popular- door legwork—including jog- tions—unlike Steve Reeves, so
ized power walking. This is a ging—as Hercules-style cardio. long ago.

MARKETPLACE
FLEX_ NPC MONTHLY BY FR ANK SEPE
Catching Up
With the NPCHere’s a rundown of everything that
the NPC has going on in the near future.
EXPANDED COVERAGE career, so do not miss it. Please

NPC News Online is pleased to look out for the announcement
announce a revamped website before the next show, which is
(npcnewsonline.com) in addition the NPC Nationals on Nov. 24
to two new sites: npcnewstv in Miami.
.com and npcfitbody.com. This
is just the beginning in achiev- 2019 BEN WEIDER
ing worldwide coverage of NPC LIFETIME ACHIEVE-
contests. We believe we have MENT AWARD
the best amateur athletes in the This year’s recipient of the 2019
world, and we want to create a Ben Weider Lifetime Achieve-
larger media platform to show- ment Award is Steve Weinberger.
case their accomplishments. Weinberger was presented the
award by Olympia VP and chief
NPC PRO QUALIFIER Olympia officer Dan Solomon
CHAMPIONS SHOOT at the IFBB Tampa Pro. He has
For the past 30 years, J.M. Man- worked for decades in both the
ion has been shooting the quali- National Physique Commit-
INCREASE AFFECTION fying pros at the Sunday Winners tee and IFBB Pro League as a
Created by Shoot—free of charge. There promoter and a judge and is also
Winnifred Cutler, is a notice sent to all athletes known for owning the Bev Fran-
Ph.D. in biology from
U. of Penn, post-doc competing well in advance of the cis Powerhouse Gym (East Coast
Stanford. Co- contest giving specific details Mecca). Check out the video and
discovered human
pheromones in 1986 of the shoots. It is a terrific way photo gallery by J.M. Manion on
(Time 12/1/86; and
Newsweek 1/12/87)
to capture one of the greatest npcnewsonline.com. Congrats to
SAVE $100: 6-Pak moments in your competitive Weinberger.
special offer
PROVEN EFFECTIVE IN 3
DOUBLE-BLIND STUDIES
ATHENA PHEROMONEStm
increase your attractiveness
Unscented Athena 10X tm For Men $99.50
Fragrance 10:13 tm For Women $98.50
Additives Cosmetics Free U.S. Shipping
♥ John (HI) “My wife just loves it!”
♥ Jim (CT) “Women are crowding around
me in social situations. 10X really works!
Other men are trying to figure out what I
have that they don’t. Women say to me,
‘There’s something about Steve Wein-
berger (third
you that attracts me.’” from left),
Not in stores 610-827-2200 holding his
award.
Athenainstitute.com
Athena Institute, Braefield Rd, Chester Spgs, PA 19425 MAF
MARKETPLACE
To advertise in the Marketplace,

please contact Dara Markus:
[email protected]
212.339.1914
FOLLOW
US!
ON THE RISE
FLEX_ BY MICHAEL BERG
Her Stock Is Rising

Mild-mannered financial whiz by day, IFBB Pro League bikini phenom by night—
Breana Wigley finds balance and success between two very different worlds.
BREANA WIGLEY LEADS TRAINING

a double life. WIGLEY’S
When she’s not putting her RESISTANCE-BAND
business management degree GLUTE WORKOUT
to work for a multinational bank,
the 25-year-old is training hard BAND
EX ER C I SE PLACEMENT SETS REPS
and hitting the contest circuit,
steadily rising up the ranks of the Fire Above 3 20
IFBB Professional League bikini Hydrant knee
division.
“I don’t talk about it much at Dumbbell Above 3 12
Curtsy knee
work, because I don’t want my Lunge
managers Googling me and find-
ing my glute shots,” she says. Plank Around 3 12
Balancing it all isn’t easy, Jack calves
Wigley admits, but her lifelong Standing Around 3 15
habits have led the way. “I devel- Diagonal calves
oped structure and discipline as Kickback
a kid growing up in Memphis, be- Donkey Above 3 15
cause I had to make sure I would Kick knee
organize my day to be able to do
everything I wanted,” she recalls.
In college, Wigley employed her at her first local show, she won
discipline and work ethic to get her pro card at the 2017 North
stronger. “I thought, ‘Hey, I could American Championships.
go for the 35-pound dumbbells,’ Since then, Wigley has juggled
and soon found out, ‘No, you her full-time career with a busy
need to start with the 5s,’ ” she pro competition schedule, finish-
recalls. “I’m super-ambitious ing top 10 in her eight contests
in all things, but lifting thus far, including runner-up at
weights in the gym the 2019 Greater Gulf States
humbled me a lot.” Pro Bikini show.
Still, she developed With the help of Atlanta-based
quickly, becoming an in- coach Kenae Yancy and her hus-
stant success from the moment band, Daniel, Wigley is looking
she stepped onstage. Just five to qualify for the 2020 Bikini
months after taking the overall Olympia. Her next step there is
to pack on more muscle. “I’ve
BREANA WIGLEY been competing at 103 to 105
(FORMERLY TURNER) onstage, and we want to come in
Birth Date: Feb. 27, 1994 around 110,” she says.
Height: 5'5" Of course, between balancing
Contest Weight: 105 lbs
Residence: Charlotte, NC
a relationship and two jobs, a
Website: officialbrewigley.com few extra pounds shouldn’t be a
Instagram: @bre.faith.fit problem for this all-around pro.
Photograph by Dan Ray

THE KING OF
PREWORKOUTS
STRENGTH STAMINA RECOVERY
© 2018 Hi-Tech Pharmaceuticals Inc. All rights reserved.

Muscle & Fitness - October 2019 USA PDF

Uploaded by

Copyright:

Available Formats

Muscle & Fitness - October 2019 USA PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Muscle & Fitness - October 2019 USA PDF

Uploaded by

Copyright:

Available Formats

What are some benefits of coca leaves according to the passage?

What are some benefits of coca leaves according to the passage?

What is Lipodrene Elite and how does it help with weight loss according to the passage?

What is Lipodrene Elite and how does it help with weight loss according to the passage?

Traditional medical uses of coca are

25 EDGE 39 TRAIN 59 EAT 136 FLEX

See more at ShowYourStrong.com

Read the entire label and follow directions. © 2019

See more at ShowYourStrong.com

See more at ShowYourStrong.com

PRECISION. POTENCY. POWER.

for the squeamish.

NOT FROM THIS

Armstrong’s eight Tour de

WATCH: M&F REPS

14 MUSCLE & FITNESS / OCTOBER 2019

16 MUSCLE & FITNESS / OCTOBER 2019

GET ULTRA-INTENSE POWER,

Rollins (shown flying high

CrossFit Jesus and

When Seth Rollins tried is considered elite). And, yes, it

22 MUSCLE & FITNESS / OCTOBER 2019

OCTOBER 2019 / MUSCLE & FITNESS 23

SEPTEMBER 12–15, 2019

ZOMBIELAND: DOUBLE TAP

OCTOBER 2019 / MUSCLE & FITNESS 25

GETTING THE CREEPS up, and wake up as the sun A REWARDING

OCTOBER 2019 / MUSCLE & FITNESS 27

28 MUSCLE & FITNESS / OCTOBER 2019 Photographs by Brian Bowen Smith

You guys are always

What about your diet?

NEVER SETTLE two days a week. Then I dead-

30 MUSCLE & FITNESS / OCTOBER 2019

OCTOBER 2019 / MUSCLE & FITNESS 31

TIGHTER THAN EVER

34 MUSCLE & FITNESS / OCTOBER 2019

“You create longevity member of the Denver Bron-

through habits and the con- cos. Just as important, Davis’

OCTOBER 2019 / MUSCLE & FITNESS 35

36 MUSCLE & FITNESS / OCTOBER 2019

OCTOBER 2019 / MUSCLE & FITNESS 37

MISSION C L O C KW I S E: S H U T T E R STO C K; E D GA R A RT IGA; PE R B E R NA L

This twist on the CURTSY LUNGE

42 MUSCLE & FITNESS / OCTOBER 2019

3 RAPIDLY ELEVATE and

44 MUSCLE & FITNESS / OCTOBER 2019

turn around at the top of 20 REPS PER LEG FINAL PUSH

OCTOBER 2019 / MUSCLE & FITNESS 45

can help build up

46 MUSCLE & FITNESS / OCTOBER 2019

“Try to put your hands up

OCTOBER 2019 / MUSCLE & FITNESS 47

48 MUSCLE & FITNESS / OCTOBER 2019

Hollywood star Peter

Josh Landers. “It’s an encourag- motivated it to partner with

OCTOBER 2019 / MUSCLE & FITNESS 49

JOIN THE CLUB

THE STEEL CLUB

50 MUSCLE & FITNESS / OCTOBER 2019