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FROM THE CHAIRMAN FROM THE EDITOR CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

O ‘ ne for The Ages The 2016 Olympia promises to be the best yet. SEPTEMBER IS THE MOST EXCITING month for bodybuilding and fitness, as we host the magnificent Olympia Weekend in Las Vegas. Of course you’ve seen photos and videos from past Olympias, but unless you’ve experienced it in person, it’s hard to appreciate the scale and grandeur of this event. Every year, we aim to outdo ourselves by making each Olympia more extravagant than the last, and this one is no exception. With more athletes, more prize money, a new division (Classic Physique), and a totally revamped production, the 2016 O is guaranteed to be the most exciting yet. Plus, IFBB legend Kevin Levrone is slated to make his comeback at this year’s Olympia after 13 years away from the posing dais. Oh, and I almost forgot to mention one small detail—Dwayne “The Rock” Johnson will be appearing at the Olympia Weekend. The world’s most popular film star/WWE Superstar will be an integral part of this year’s O, and if you attend our massive expo, you just may get a chance to shake hands with the People’s Champ! This Olympia will be one for the ages, and I hope you will be able to join us in person to experience it all. If you’re not, though, be sure to go to FLEXonline.com for details on how you can watch the 2016 Olympia live. Whichever way you see this year’s O, I guarantee you will never forget it! The 2016 Olympia Weekend will be held Sept. 15–18 at the Orleans Arena and Las Vegas Convention Center. To purchase tickets, go to mrolympia.com.

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> In honor of Dwayne Johnson’s

involvement in the 2016 Mr. Olympia Weekend, we’re putting The Rock center stage as we evaluate his legendary and ever-evolving physique.

2002 2016

OF

CLOCKWISE FROM TOP LEFT:

Johnson’s first appearance in Muscle & Fitness (June 2002); M&F March 2010; Working out at Gold’s Gym in Venice, CA, part of M&F shoot (June 2002); alongside Seann William Scott in The Rundown (2003); M&F March 2010; Starring as Mathayus in The Scorpion King (2002).

N O T S I N C E A R N O L D S C H WA R Z E N E G G E R has an actor owned ion or consistently wielded as much muscle from film to film as Dwayne t ck” son. Yet, before Johnson possessed the size to play D-1 football at ers Miami, the strength and stamina to dominate WWE’s squared circle, t ti ps to carry a feature film, he was a devout bodybuilder who spent plates, hoisting iron, and pushing his body past its limits. eptions, his filmography is absent the dramatic additions of weight s at some movie stars have undergone, but his lifelong obsession with u provided the 44-year-old with the knowledge and ability to produce t that each role calls for. (This obsession continues, which is why on ear at this year’s Mr. Olympia Weekend—go to mrolympia.com for nfo event.) Here, M&F takes a look back at some of The Rock’s greatest and t que body he brought to each one.

THE SCORPION KING (2002)

X In his first major leading role,

P R E V I O U S S P R E A D : F. S C O T T S C H A F E R ; P E R B E R N A L . T H I S S P R E A D , C L O C K W I S E F R O M T O P L E F T: C O R Y S O R E N S E N ; I A N SPANIER; IRV GELB; MYLES ARONOWITZ /UNIVERSAL STUDIOS; IAN SPANIER; COURTESY UNIVERSAL STUDIOS

Dwayne Johnson rolled straight out of the ring and onto the set boasting the same trademark conditioning that he was known for in WWE: incredibly athletic and filled with purposeful muscle. In an interview with M&F, Johnson admits that his physique lacked the more refined look from more recent films. “When I made Scorpion King, the body type was different, my conditioning was different, the muscle maturity was different. That was me at 29, compared with today.” Luckily for Johnson, fans didn’t look as critically at his build as he did. The Scorpion King took in $36 million on opening weekend and grossed $165 million worldwide, signaling the birth of a box office star.

Faster (2010) X In 2010, Johnson turned in a solid, if underrated, performance as a revenge-seeking ex-con in Faster. Unlike some of his previous roles in family films and comedies around this time, Johnson’s character—known as Driver—is no one that you’d want to bring to Sunday dinner. Johnson’s physique isn’t featured as prominently as in other films, but his sheer size and broad-shouldered barbarism certainly lend another layer to his character’s intensity as he hunts for the crew who killed his brother. Not just “prison big,” Driver gets in some post-incarceration cardio in the opening sequence, jogging across the California desert an unknown distance to retrieve his car from storage. They must have treadmills in maximum security.

The Rundown (2003) X Fresh off of the success of The Scorpion King, Johnson took on the role of Beck in The Rundown, an action/comedy flick that co-starred Seann William Scott (Stifler from American Pie). Though his wardrobe wasn’t that flattering, it was clear from the film’s first action

scene—a nightclub brawl— that Johnson’s physical ability was going to be the true star of the film. He had visibly tightened up and trimmed down from The Scorpion King in order to prepare for the WWE-caliber punishment that the role called for. To do so, Johnson per-

formed four to five 30- to 45-minute workouts each week, all at 5 a.m., revolving around high-rep circuit training, supersets, and plyometrics. The Rundown featured some of the best fight scenes in Johnson’s body of work, warranting his physical dominance.

FAST FIVE (2011)

X Johnson’s turn as Diplomatic

Security Service (DSS) Agent Luke Hobbs forever changed the way that action stars view the benefits of baby oil on camera. In a stroke of genius, the makers of the Fast franchise–including Vin Diesel, who is a producer on the series–thought it was time to bring some muscle into the mix to pit against the ripped outlaw hero Dominic Toretto. In Agent Hobbs, however, Johnson brought life to a new (and markedly larger) breed of crime fighter. After years of leaner roles in films like Tooth Fairy (2010) and Doom (2005), Johnson packed on 30 pounds for Fast Five, dwarfing the doughy-by-comparison Diesel. Equipped with a walk-in closet of stretch-fit Under Armour shirts and a Costco-size jug of baby oil, Johnson’s lean, vascular physique was as impressive as the stunts the franchise is known for.

Pain & Gain (2013) X 2013’s Pain & Gain was a dream opportunity for Johnson, who got to play an early ’90s, iron-loving gym rat alongside Mark Wahlberg. In a 2013 interview with M&F, the wrestlerturned-action star opined on the chance to weave his favorite hobby, bodybuilding, into his on-screen work. “The one mainstay...has been bodybuilding. I just love the feeling of being in the gym and transforming my body through good old-fashioned hard work and proper nutrition.” The production schedule, however, meant that Johnson and his co-stars would have to maintain their size and shape for three torturous months of filming. To keep his near-competitionready physique on point all that time, Johnson enlisted the guidance of IFBB pro and show-prep consultant George Farah. His breakfast typically consisted of 10 ounces of cod, two eggs, and two cups of oatmeal.

Hercules

match against John Cena. But it didn’t end up affecting his on-screen look. Johnson followed a bodybuilding split designed by Dave Rienzi of Rienzi Strength and Conditioning in Sunrise, FL. Rienzi didn’t resort to any exotic exercises or trendy equipment, instead relying on a simple, proven size-andshred principle: unearthly amounts of volume. Johnson’s back routine, for example, which began with four sets of pullups to failure, ended up totaling 28 sets. Clearly, this exceeds by more than double the amount of sets recommended for larger body parts (12 to 16), but Rienzi emphasizes that it was a temporary ap-

FURIOUS 7 (2015)

proach to elicit a particular result. “You can’t sustain that level of volume too long without overtraining,” Rienzi says. By the time cameras rolled, Johnson was a very lean 260 pounds. Setting aside his dimensions for a moment, it’s worth noting that he was taking down nearly 5,000 calories per day and more than 500 grams of protein—totals that would intestinally cripple most of us. Johnson, then 40, couldn’t have been happier with the process or the product. “Certainly, Arnold had put in time when he did Conan, and he set the bar very high.”

X In reprising his role as Hobbs in

Ballers (2015-PRESENT)

Furious 7, Johnson found even more ways to call attention to his outright physical dominance. Every bit as massive as in Fast Five (2011) and Fast & Furious 6 (2013), it took about five minutes before he was putting Jason Statham through glass tables, diving through windows, and crushing a Chevy Suburban after falling six stories to the street. To prep, Johnson followed a routine similar to the one he took on for Hercules, only this time, he wasn’t fresh out of the operating room. Johnson returned to waking up at 4 a.m. for 30 to 60 minutes of cardio. He followed with a Herculean-size breakfast and then the weight room for what he calls “a little clangin’ and bangin’.” In the end, Hobbs had his share of moments, like shattering his way out of a plaster cast simply by flexing.

X What’s the difference between the protagonists in Jerry Maguire and HBO’s Ballers? One can buy suits off the rack while the other has to have them tailored to house his barrelchested girth and abject manliness. Dwayne Johnson’s portrayal of former NFL standout Spencer Strasmore has set the fitness bar higher—and wider and bigger and stronger—for sports agents, business managers, and accountants on the silver screen. Strasmore is recently retired from his day job of crushing people on the gridiron and therefore still looks every bit the part. In real life, Johnson played football for the University of Miami and had a short stint with the Canadian Football League in 1995, but he holds the physique of someone who could still separate man from ball on any given Sunday if he really wanted to.

20

MUSCLE & FITNESS

SEPTEMBER 2016

BAYWATCH (COMING IN 2017)

X It may have seemed like the pro-

ducers were going for the low-hanging fruit when they cast Dwayne Johnson to be lifeguard Mitch Buchanan in the upcoming reboot of the old TV series Baywatch. As with the original, the producers seemed bent on hiring a wideranging lineup of men and women who looked better wearing less. Save for a cameo from none other than “the Hoff,” Johnson is the elder (and fitter) statesman of a lifeguard crew that also features Zac Efron. Johnson and Efron made headlines during filming by going tête-à-tête in a series of beach-based battles of physical supremacy—obstacle courses, tire flips, pullup contests, refrigeratorrigged yoke walks…the list goes on. Johnson, of course, got the better of most of these face-offs, which you can catch photographic evidence of on his Instagram account. In one “battle,” Efron and Johnson held a pullup contest, going rep for rep until one man couldn’t hold on to the bar any longer. Efron performed admirably, according to Johnson, with 99 pullups. Johnson, seeing no need to add insult to injury, halted the show at 100. The film is slated for release in May of 2017.

C L O C K W I S E F R O M T O P L E F T: P E R B E R N A L ; M O V I E S T O R E C O L L E C T I O N / A L A M Y; C O U R T E S Y P A R A M O U N T P I C T U R E S ; PER BERNAL; COURTESY OF HBO; KERRY BROWN; COURTESY OF PAR AMOUNT PICTURES

(2014) X Of all of the up-andcoming action stars in Hollywood, it might have been easy for producers to look past Johnson for the iconic role of Hercules. But then again, when it comes to a role played by the likes of Steve Reeves, Lou Ferrigno, and Arnold Schwarzenegger, you can’t allow the character to devolve physically. You have to go bigger. You have to go with Dwayne Johnson. The film experienced delays at the outset as Johnson recovered from multiple surgeries: one to repair a triple hernia and another to repair two leg muscles that had torn away from his pelvis during WrestleMania 29 in his

CLOCKWISE FROM TOP LEFT: Johnson crushing it in M&F (December 2015); starring as Roadblock in G.I. Joe: Retaliation (2013); starring alongside Mark Wahlberg in Pain & Gain; Johnson showing off his full physique in M&F (December 2015); starring alongside Rob Corddry in Ballers; playing Hercules (2014); as lifeguard Mitch Buchanan with Kelly Rohrbach and Ilfenesh Hadera in Baywatch.

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Yes ‘Mas’

M&F goes ringside with EDGAR RAMIREZ and USHER RAYMOND—stars of the Roberto Duran biopic Hands of Stone. BY SEAN HYSON THERE’S BEEN NO SHORTAGE OF GREAT BOXING MOVIES

28

MUSCLE & FITNESS

SEPTEMBER 2016

M&F: Portraying two iconic fighters is a huge task. How did you learn to box like legends? Ramirez: Doing a biopic is not a photograph; it’s a painting. So you approximate your subject but never imitate because that’s another form of entertainment. It’s about also empathizing with your character. For me, it was very important to learn how to box, to live like a boxer, to struggle like a boxer, to go through all of the challenges that being a boxer entails before I could even start to put together the character. It was a very deep and amazing transformation for me. It really changed my life. Contrary to what many people would imagine, a boxing gym is a very welcoming place ’cause every

THE WEINSTEIN COMPANY

based on real fighters. From Raging Bull to Ali, Cinderella Man, and The Fighter, it would seem like by now we’ve seen it all. But then you tell us there’s a movie coming out about Roberto Duran—arguably the most ferocious puncher in boxing history. And Robert De Niro is playing his trainer, Ray Arcel? How soon can we buy a ticket? Hands of Stone hits theaters Aug. 26. Its stars—Edgar Ramirez as Duran and singer Usher Raymond as his rival, Sugar Ray Leonard, who made Duran utter “no mas” in their infamous 1980 bout—took a break amid rounds of promotion to talk about the training they endured to make Hands of Stone possibly the most realistic, and hardest hitting, boxing film yet.

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EDGE

HOLLYWOOD MUSCLE

BOXED OUT Hands of Stone portrays Duran’s epic battles with Sugar Ray Leonard (above, right), including the 1980 Brawl in Montreal and the infamous “No Mas” bout in New Orleans. (Left) Robert De Niro as trainer Ray Arcel and Edgar Ramirez as Duran.

What did you learn about boxing, physically or mentally, from playing these men? Ramirez: [Boxing isn’t about aggression.] If you lose your head, you lose the most important part of your body. There’s a mystery that will never be revealed about boxing, 30

MUSCLE & FITNESS

and I think that’s why boxing films have become a unique genre, because it’s the ultimate epic. Usher: Reliving those historical moments was incredible. I realized how difficult it was for Sugar Ray to stand still [during the Brawl in Montreal, when he fought Duran for the first time and decided to trade punches with him rather than box carefully]. I’m the same. I love moving around. Once you understand how to shuffle and you understand lateral movement, it’s natural to do it when you’re in the ring. To change your entire approach to boxing and stand flat-footed, it’s like being paralyzed in the ring. Once you take on the persona of a boxer, you never lose it. What did you learn about people? Ramirez: There’s light and there’s darkness in each one of us, and I think that as a man, acting has given me the opportunity to fully understand contradictions and flaws and to become more compassionate about human nature.

SEPTEMBER 2016

This movie is extremely physical. What did you learn about working out? What do you recommend to guys who want to get in fighting shape? Ramirez: You need to find that thing you feel passionate about. That thing that would make you happy to wake up at 5 a.m. and go do it. I think that applies to physical activities, exercise, and everything else in life. My advice as a person who works out is to find the one you cannot live without. And then focus would come as a consequence of that.

T HE W EINS T EIN C O MPA N Y; NEIL L EIFER / SP O R T S IL L US T R AT ED/ G E T T Y IM AG E S

big fighter was a rookie, a newbie, at the beginning. Usher: I began to work on general movement—how to move around a ring. I worked with top-notch trainers as well as stuntmen. I began to get into the ring with amateurs and just kind of work on what it is to have actual punches thrown at you. Sugar Ray Leonard was so stylized as a boxer. Being a dancer naturally helped me understand how to move around a ring and pick up choreography. After speaking with Leonard, he made me aware that a boxer has an idea of what he wants to do before he gets in the ring and he’s kind of perfectly choreographed it—and the rest is kind of improvised based off of what is thrown at you and then understanding how to properly defend yourself.

Did you find yourself personally identifying with your character? Usher: There were similarities in terms of how Leonard really made his way into becoming a world champion. He started out very young; I started out very young. He always had this public persona; in some way I had a public persona and an image to portray at a very young age. So in this transitional moment for him as a fighter, be it him taking on a macho boxer like Duran and having to stand toe to toe with him and be recognized for the first time as a man who did not run, in his mind, it made sense. We all go through those tumultuous transitions in life when we come of age.

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MUSCLE & FITNESS

SEPTEMBER 2016

3-year-old son, Axl, he’s busy helping people. Most recently he participated in a GMC-sponsored program called Building for America’s Bravest to raise money to erect handicapaccessible homes for wounded veterans. “It’s something they deserve and sacrificed a lot for,” he says of the vets. “The least we can do is help them live comfortably and with dignity and independence.” Other causes Duhamel advocates for include the Trevor Project, which raises money for LGBT kids, and the Make-A-Wish Foundation, for terminally ill children. He even worked with the Red Cross to organize a charity run to help Japanese earthquake victims build new homes. Of course, instead of bragging about his charitable work, he jokes, “Hey! I’m an actor. I’ve got free time!”

ROBER T W ISE; DAV ID LI V ING S TON /G E T T Y IM AG ES

started in 1999—about 20 minutes after he moved to Los Angeles. His first role? An extra in Donna Summer’s I Will Go with You” music video. His next acting gig? An extra in Christina Aguilera’s video for “Genie in a Bottle.” “I told everybody I JUNKMAN was coming out to California to go to dental school, but that was a load of crap,” he admits. “I knew I wanted to be an actor, but I didn’t have a clue of how to do it. It was like sticking your toe in the water, and somehow I managed to get all the way in…and look at me now—I’m still treading water!” Through the early 2000s he held a steady job on the daytime soap All My Children, departing in ’03 to join film legend James Caan in the prime-time NBC series Las Vegas. The show ran five seasons, with Duhamel staying on for the duration. (Caan left after Season 4.) Duhamel’s big break on the silver screen came in 2007, when he played Captain William Lennox in Michael Bay’s explosion fest Transformers; he has since appeared in the three Transformers sequels and will reprise his character again in 2017’s Transformers: The Last Knight. Earlier this year, Duhamel earned praise for his role as an asskicking heel in 11.22.63, the J.J. Abrams-produced Hulu miniseries starring James Franco. In Spaceman, in theaters now, Duhamel plays trippy 1970s MLB pitcher Bill “Spaceman” Lee. Lee, the former Red Sox and Montreal Expos’ lefty, is best known for hating the Yankees, his free-spirit approach to the game, and his famous quote about the quality of artificial turf: “I don’t know, I those things. So I had to do my best never smoked it.” acting work of my [career].” “It’s a challenge to embody Off-camera, Duhamel keeps a somebody like that,” Duhamel full schedule. Along with his role as reveals. “He is so charismatic and husband and that of a father to his incredibly smart, and I’m neither of

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OLD-SCHOOL ASS KICKER

Lee Majors The Six Million Dollar Man returns to TV on the Starz hit series Ash vs Evil Dead. BY SHAWN PERINE IF YOU WERE A CHILD OF the ’70s like me, Lee Majors was your hero. As Col. Steve Austin in The Six Million Dollar Man, Majors dazzled us with displays of superhuman feats, thanks to his bionic arm, legs, and eye. He then went on to star as tough guy stuntman–bounty hunter Colt Seavers in The Fall Guy. The 77-year-old’s latest project is the Starz series Ash vs Evil Dead, the serial continuation of Sam Raimi’s Evil Dead film series, in which titular star Bruce Campbell is in constant battle with, well, the evil dead. Lee joins the show in Season 2 as Ash’s dad. Expect lots of steely-eyed face-offs between the two square-jawed übermen. SP: Tell us about your character in Ash vs Evil Dead. LM: My character’s name is Brock Williams, and he’s the father of Ash—Bruce Campbell. And, of course, Bruce and I have similar physical attributes. We kind of look related. But he skipped town on me about 30 years ago, and now he’s come back to try and patch things up.

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MUSCLE & FITNESS

the whole 10 episodes [of Season 1] at one time. It was so good. It’s gory, but it’s “fun” gory. It’s kind of its own genre. I try to explain to people that if it was totally without the humor, it probably wouldn’t work, but with the humor in it—the funny one-line deliveries—it just takes the curse off of it and makes it fun to watch.

SEPTEMBER 2016

It really picks up where the movies left off. It’s got the same spirit, the same style. Sam Raimi is very good. It’s been fun to work with this cast. They’re unbelievably good, and the crew is all really good as well. You have a great history with a television show that I grew up watching, The Six Million Dollar

H U LT O N A R C H I V E / G E T T Y I M A G E S

Sounds like he may need your help. Yeah, he gets in trouble a lot. I wasn’t really familiar with the show when they asked me to do it, so I sat down to watch some episodes. Next thing you know, I almost watched

A COLLEGE FOOTBALL player, action scenes came easily to Majors.

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EDGE

OLD-SCHOOL ASS KICKER

Man, and of course, The Fall Guy. As an actor, you’ve always had very physical roles, and I know that you have a football background. Is physicality something you look for in roles? Having just come out of college football, I was pretty active, and I ended up doing probably 80% of my own stunts over my entire career, which is going on 53 years now. I’m starting to feel the wear and tear over the last couple of years, though. The knees get a little creaky, but I still enjoy working and still do a lot of lower-budget films, which gives me the chance to work with young, enthusiastic people. I like supporting them in their careers. I ran my behind off in Six Mil. It makes the day go faster. So, you were the fall guy for real. Was that role offered to you because you were that guy in real life? Well, I knew Glen Larson from Six Mil. He reached out to me and said he wanted to do another series, and I said yeah, so we got together and came up with the idea of a stuntman moonlighting as a bounty hunter. So we wrote the script, and he wrote it more or less because he knew me, and he knew that it really fit me well. That was the character that was closest to the real me and my personality, and I had the most fun doing it—even more fun than Six Mil and the other ones.

[playing college football at Eastern Kentucky University], it put me out of commission for weeks, during which I was immobile. I lost a year of football. Then I found a doctor who said, “If you don’t get hit in the same spot, you could play again,” and that was all I needed to hear. I did a lot of back rehabilitation stuff, but I didn’t play football again. Instead, I went into acting.

KICK SOME ASH

38

MUSCLE & FITNESS

SEPTEMBER 2016

I imagine exercise has always been a part of your life. Yeah, I did a lot of running, not really heavy weights, but some weights, just to keep everything intact. And since I did all action shows, I didn’t really have to do as much working out as you’d think because it kept me active the whole time. How was it working with Andre the Giant while filming Six Million Dollar Man? Rumor is he almost flattened you. We had a fight in the woods, and he was supposed to take a flying leap and land on me. It was a sunny day, and I look up, and all of the sudden the sun is gone—blocked by an enormous shadow—and I know he’s on his way down. But he never touched me. As a professional wrestler, Andre was totally aware, but you still think that, at that weight...he must have weighed 400 pounds and was 7'. But what a gentle man he was. He was great.

C O L L E C T I O N; C O U R T E SY S TA R Z

I’m 50. At 77, you’re not doing so bad. Yeah, they don’t have to film me in slow motion anymore because I can only run in slow motion these days! The biggest thing is stairs. I can go up stairs more easily than going down them. It’s the hardest on your knees when you’re going down stairs. I have no cartilage in one knee and they keep wanting to replace it, but I keep putting it off. I don’t do much

action anymore, but I have no intention of quitting the business.

EVERETT

Legend has it that you actually broke your back. It was a situation where there was a congenital problem. There’s a fusion that normally takes place in the lower lumbar, but in me that fusion never occurred, so when I got hit

COL. STEVE AUSTIN was a crippled test pilot rebuilt with bionic limbs.

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EDGE

INSPIRATION

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Spirit Lifted At age 25, K.C. MITCHELL lost his leg in combat and his sense of self-worth. Six years later, he’s an elite powerlifter who scoffs at the word disabled. BY ANDREW GUTMAN K.C. MITCHELL DOESN’T WANT your pity. He’s spent enough time wallowing in his own, and he’s over it. Before the 242-lb powerlifter, dubbed “That 1 Leg Monster,” began decimating able-bodied competitors on the platform in 2015, he wandered down an all-too-familiar path many military folks traverse: addiction. The downturn can be traced to April 3, 2010. Mitchell, an Army staff sergeant on his second tour in Afghanistan, was on patrol with his unit when they K.C.’S drove over an explosive COMEBACK device. Lying in the dirt an “easy decision.” and bleeding out, “I saw other Mitchell had no idea amputees doing where he was. When he well at the hospital,” came to, “I wasn’t able to he explains. “I knew move. I ended up being in a with the amount of pain hospital bed for the next four that I was in that I would be months,” he recalls. better off [amputating the leg].” His ankle was fractured, his right It took three years and more than knee was shattered, and both legs 30 surgeries for Mitchell to reach a were shrouded in third-degree point when he was ready to rejoin burns. Worse yet, Mitchell still had to the Army, but his injuries proved too decide what to do about his left leg: severe. He was presented with the endure years of agony and physical Purple Heart—a bittersweet moment therapy or amputate. for him—and chose to retire. With his In November 2010, Mitchell made 40

MUSCLE & FITNESS

SEPTEMBER 2016

body taken from him and his career cut short, Mitchell spiraled into depression. To cope, he became a shut-in and popped painkillers, existing but not living. “I was just using them to put myself in a whole other place because I was depressed,” he admits. Mitchell reached the bottom of his dispirited abyss on a trip to Disneyland for his daughter’s third birthday. Every step through “the Happiest Place on Earth” was sad and painful. He couldn’t make it a block before having to sit down to MAG PHOTOGRAPHY

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EDGE

INSPIRATION

catch his breath and pop more pills. “The next thing you know, I was walking around as high as a kite. It ruined the whole trip,” Mitchell says. “I looked at my wife and said, ‘I’m sorry…I’m going to fix this.’ As soon as I got home, I went to my medicine cabinet and dumped every pain pill that I had down the toilet.” Then he adopted a strict diet and workout regimen. After months of clean eating and hitting the weights, his steps became more fluid, he could walk farther, and he was starting to look like a powerful lifter instead of a couch potato. After joining Metroflex Gym in Long Beach, CA, where a lot of his YouTube “idols” trained, Mitchell’s outlook on lifting morphed from his treatment to his obsession, which was to inspire people like they inspired him. While attending a national powerlifting competition in Las Vegas to support a friend, Mitchell had his eureka moment and 42

MUSCLE & FITNESS

“I’D RATHER BE CRUSHED BY HUNDREDS OF POUNDS THAN NOT KNOW WHAT I’M CAPABLE OF.”

wanted to get his name out to the world by lifting “some really, really heavy-ass weight.” His prosthetic leg and nonexistent ankle mobility make squatting difficult, but Mitchell refuses to compete in the disabled division. His first competition, last January, was a push-and-pull meet, where he clinched first place with a 418-pound bench press and a 530-pound deadlift. Next up is a full powerlifting meet on Oct. 8. He’s dedicated the last eight months to squatting for depth. “We didn’t know if it would be possible,” he says. “I just knew that I would do everything I could to try to make it happen.” From nearly dying in the dirt for his

SEPTEMBER 2016

country to squatting close to 500 pounds, Mitchell, now 31, is focused on furthering his new career. He wants to be the first amputee to compete at Nationals, and he wants to deadlift 630 pounds. But above all else, he wants people to remember his name. “Once my daughter is married, my last name is gone,” Mitchell says, explaining that his ordeal left him unable to procreate. “When I pass away, I want her to get online and show my grandkids, ‘Look at Grandpa. He was a crazy SOB…He went through the worst things ever and he overcame.’ That’s my goal. I’d rather be crushed under hundreds of pounds than die and not know what I’m capable of.” MAG PHOTOGRAPHY

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EDGE

FEATS OF STRENGTH

EXPERT CONTRIBUTOR:

TEAR A PHONE BOOK HOW TO… Grip strength and a little technique can help you pull off this classic strongman trick. BY JIM SMITH, C.P.P.S.

STEP 1: Once you locate that abandoned phone book on your doorstep, get the binding of it as straight as possible. If it’s a big phone book, push your palm against the pages so the edge is really straight. Once it’s straight, clamp down on the top of the binding side of the book with your left hand.

MUSCLES ENGAGED:

OIntrinsic muscles

of the hands OForearms OBiceps O Lats

STEP 3: After the pages have torn

the opposite side straight back toward your body so the pages flip over (leave the corner uncovered). As you pull, you’re going to create a seam—a straight line where the pages will rip. Once you get that seam, you’re going to pull really hard.

a good amount, continue pulling hard by grabbing the inside of the book with your right hand. Take short breaks and pull in bursts if you need to, maintaining a firm clamp with the left hand. Continue pulling until the book is torn completely in half.

44

MUSCLE & FITNESS

SEPTEMBER 2016

RECOMMENDED EXERCISES: OPlate Pinch, for time

(hand muscles) OReverse Curl

(forearms/biceps) O Heavy Dumbbell Hammer

Curl (forearms/biceps) O Seated Cable Row (lats) I L LU S T R AT I O N S B Y M A R K N E R YS

PM IMAGES/GETTY IMAGES

STEP 2: With your right hand, pull

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EDGE

10 THINGS…

…YOU DIDN’T KNOW ABOUT

Mr. Olympia 8

7| PARIS HOSTED THE

Olympia in 1971, the first time the competition wasn’t held in New York.

|  ARNOLD SCHWARZENEGGER’S

1| 

LAS VEGAS, NV, has been

home to the Mr. Olympia competition since 1999, but the first Mr. O in 1965 was held more than 2,500 miles away, in New York’s Brooklyn Academy of Music.

2| 

LARRY SCOTT WON

the crown—literally—at the ’65 Mr. O. The late, great Joe Weider, founder of Muscle & Fitness and the Mr. Olympia, awarded Scott a bejeweled crown.

3| THE MR. OLYMPIA

contest name was inspired by Washington-based Olympia Brewing Company, founded in 1896 by Leopold Schmidt.

4| 

DEXTER JACKSON HOLDS the record for

1970 victory made him the youngest

most Olympia appearances with 16. Ronnie Coleman’s 15 is second.

winner ever (23 years, 2 months). Chris Dickerson became the oldest (43 years, 1 month) when he took home top honors in 1982.

YOUNGEST 5| THE OLYMPIA

9| MOST O WINS:

competitor was Harold Poole, who was 21 years, 9 months when he competed in 1965. The oldest, Albert Beckles, was 53 years, 2 months when he stepped onstage in 1991.

6| 1968 & 1971

featured only one contestant—Sergio Oliva and Arnold Schwarzenegger, respectively. Uh, they won.

Ronnie Coleman (1998–2005) and Lee Haney (1984–1991) each have eight Sandow trophies.

ONLY 13 BODYBUILDERS have actually won the Mr. Olympia over its 51-year history.

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David Does It Again Fitness innovator DAVID BARTON’s new gym is the high-tech TMPL. BY ZACK ZEIGLER WHEN DAVID BARTON GYM opened in 1992, it was an unequivocal middle finger to the sterile cookie-cutter fitness clubs with muted color schemes, fluorescent lighting, and boilerplate decor. In stark contrast, David Barton’s namesake gyms were a habitat awash in the ambiance and spirit of Studio 54—with weights. For the 48

MUSCLE & FITNESS

next 20 years, Barton served as the face of an expanding gym empire. But with more competition came more responsibilities, some

of which didn’t suit his non-suitwearing personality. “My job had become more about reading spreadsheets in the office,” he explains. “I like being in the gym.” In 2013, Barton and the company he founded parted ways. “It’s a little weird to see [David Barton Gym] have a life of its own,” he says. “But I’m used to it at this point.” Last March, Barton unveiled his latest fitness venture: TMPL—a 40,000-square-foot supergym in New York City’s gentrifying Hell’s Kitchen that features a 25-meter saltwater pool, digitally programmed equipment, and an immersive cycle studio with a 30-foot video wall. A common thread among the press was that Barton was out to “reinvent” himself, but the 51-yearold muscleman views TMPL—what he refers to as a “smart gym”—as more of an evolution. “We’re using a metabolic component and the most up-to-date science to help people achieve amazing results,” says Barton, who studied nutrition and exercise physiology at Cornell University. The metabolic assessment— dubbed TMPL’s Digital Metabolic Profile (DMP)—involves answering 176 questions linked to things such as weight loss, sleep, hormones, and libido. Twenty-four hours later, a TMPL specialist will craft a custom exercise and diet package tailored to the individual. “There’s so much misinformation out there—especially about nutrition—but [I’ve observed that] with a little information and programming, people are losing body fat, gaining muscle, and getting their bodies in shape. What we’re doing is working because it’s science: It’s always worked,” he says.

“MY DREAM IS THAT EVERYBODY WHO WALKS INTO A GYM CAN CHANGE THEIR BODIES.”

SEPTEMBER 2016

E R I C A S C H U LT Z

The toughest workout in IFBB bikini pro JENNA RENEÉ WEBB’s routine takes place on her horse ranch, not at the gym. BY MATT CHRISTENSEN

Webb Gem

EDGE

IRON MAIDEN

MEATS OF HER LABOR

FOLLOW

20-MIN. MUSCLE

INSTANT MUSCLE

ABS & CORE

RATE MY WORKOUT

Work your delts in less time than it takes to cook an egg, p54.

Thicken your bi’s with the crossbody hammer curl, p56.

Use the front-loaded reverse lunge to get ripped, p58.

Build your hamstrings to balance out your legs, p62.

Get Bent The bent press is one old trick that’s worth bringing back into style.

IT’S AMAZING TO THINK that Arthur Saxon, Eugen Sandow, and other 19th-century strongmen performed feats that practically no one who lifts weights can do today. That’s a shame, because those old-timey lifts not only looked cool, but they also challenged the entire body. Start a trend to bring them back with the bent press. Start by holding a dumbbell or a kettlebell with your right hand at shoulder MAKE IT level. Twist your PERFECT body so you feel your lat engage, supporting the weight. Your forearm should be vertical. Now bend your torso toward the floor, allowing your arm to straighten. Keep your lower back flat, then come back up. Keep your eyes on the weight the whole time.

PER BERNAL

TRAIN

20-MINUTE MUSCLE

Give Yourself A Raise Make your delts pop in less time than it takes to boil an egg. BY SEAN HYSON, C.S.C.S. WHEN YOUR GOAL IS TO train shoulders, but time is tight, don’t bother with overhead presses. If you’re already reasonably strong, the minutes you take to work up to a challenging load is time better spent training the delts full force, and you won’t leave yourself much chance of doing other exercises afterward. Instead, focus on raises, which 54

MUSCLE & FITNESS

will begin pumping your delts with little warmup required. This approach also allows you to train shoulders at home with just a bench and dumbbells. Use the “Delts in 20” workout, which you can complete in less time than it takes to cook an egg. Go ahead and try it: Put the egg on, hit the workout, and enjoy some post-workout protein afterward.

SEPTEMBER 2016

QUICK TIP

SPEED SESSION

DELTS IN 20 EXERCISE

SETS

REPS

REST

3

8–10

60 sec.

2

Hold 30 sec.

N/A

4 * Incline Front Raise**

*** Door-frame Stretch****

*Bend your hips so your torso angles forward. **Set a bench to a 45-degree angle and rest on it chest-down. Do front raises. ***Use the bench as you did for the incline front raise. Extend your arms out 90 degrees while squeezing your shoulder blades together. ****Bend your elbow 90 degrees, raise your arm 90 degrees, and rest your forearm against a door frame and stretch the pec and delt. MICHAEL NEVEUX

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©2016 Nutrition 21, LLC Nitrosigine® is a registered trademark of Nutrition 21, LLC U.S. Patents: 5,707,970; 6,156,735; 6,344,444; 6,803,456; 7,576,132 1. Harvey P, Rood-Ojalvo S, Komorowski J. The effects of inositol-stabilized arginine silicate on cognitive function. Journal of the American College of Nutrition. 2015;34(6):544. 2. Komorowski J, Perez Ojalvo S. A pharmacokinetic evaluation of the duration of effect of inositol-stabilized arginine silicate and arginine hydrochloride in healthy adult males. The FASEB Journal. 2016; 30(1) Supplement 690.17. 3. Kalman D, Feldman S, Samson A, Krieger D. A clinical evaluation to determine the safety, pharmacokinetics and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharmacology. 2015;7:103-109. 4. Komorowski J, Rood-Ojalvo S, and El-Sohemy A. Arginine silicate supplementation decreases markers of cardiovascular, renal and metabolic dysfunction and increases markers of vasodilation and cardiovascular health in healthy adult males. The FASEB Journal. 2015;29(1):748.2. 5. Rood-Ojalvo S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. Journal of the International Society of Sports Nutrition. 2015;12(Suppl 1):P14. 6. Data on file 2016, Nutrition 21, LLC. DRA677042516

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POWER FROM WITHIN.TM

TRAIN

INSTANT MUSCLE

FOR MORE

ARM STRONG

Cross on Over The cross-body hammer curl targets the brachialis, the little-worked muscle that lies between the bi’s and tri’s and helps add more width to your arm.

HOW TO DO IT Hold a dumbbell in each hand at your sides. Curl one weight in front of and across your body with your palm facing your belly. Think of it as a hammer curl that’s flipped 90 degrees.

Squeeze your biceps at the top and lower down. Repeat on the opposite side. Feel free to use a little momentum and get into a rhythm with your reps. Your goal should be to get an outrageous pump.

QUICK FACT The brachialis isn’t prioritized with most curl variations. Giving it special attention develops a cylinder of muscle between the bi’s and tri’s to make the arm look thicker from the front.

BY SEAN HYSON, C.S.C.S. PER BERNAL

FROM THE CREATORS OF ZMA®

EXT N E H T

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FROM WORLD RENOWNED SPORTS NUTRITIONIST VICTOR CONTE

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ZMA-5 SUPPORTS & IMPROVES: Deep & Restful Sleep Healing & Tissue Repair Muscle Strength & Endurance

Also Available in ZMA NIGHTCAP POWDERED DRINKS exclusively from SNAC Nutrition ZMA plus 5-htp: Over the last decade ZMA has become one of the most popular sports nutrition products ever developed. This highly bio-available zinc and magnesium formula was the first product designed specifically to enhance recovery, regeneration and muscle growth by improving sleep efficiency. This novel ZMA-5 formula combines ZMA with the amino acid 5-HTP, which helps regulate mood and sleep. 5-HTP has been shown to significantly increase REM sleep while simultaneously increasing deep, slow-wave sleep, without increasing the duration of total sleep time. Also, the thermogenic absorption enhancer Bioperine® has been added to the new ZMA-5 formula to increase the overall potency and effectiveness. It is extremely important for athletes to get * Additional scientific research and selected references available at snac.com

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TRAIN

ABS AND CORE

FOR MORE ab-shredding workouts, visit muscleandfitness.com/abs

Nice Rack

Lunge with kettlebells in the front rack position and you’ll train your abs without even trying. BY SEAN HYSON, C.S.C.S.

LUNGE LESSON

HOW TO DO IT

FRONT-LOADED REVERSE LUNGE Hold a kettlebell (or dumbbell) in each hand under your chin. Brace your abs and stand very straight. Step backward and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Keep your torso upright.

DOWN IN FRONT Lunging with weight held in front of the body rather than at the sides requires more work from your core to keep your torso upright. This is an important skill to train for protecting your lower back from injury. But since the move is still a lunge, and you’ll feel it mostly in your legs, you’re less apt to notice how hard your abs are working. Regardless, you won’t have to spend extra time training abs afterward.

58

MUSCLE & FITNESS

SEPTEMBER 2016

PER BERNAL

FROM THE CREATORS OF ZMA®

S!

OAL G E C N

MA

FOR R E P R

YOU

FROM WORLD RENOWNED SPORTS NUTRITIONIST VICTOR CONTE

XPEDITE Energizes

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XPEDITE is superior to other preworkout/energy products because it contains a potent ingredient called R-Lipoic Acid which is vital to cellular energy production. Likewise, this scientific formula contains biotin, taurine and L-carnitine, which further support the optimal blood sugar levels needed during high-intensity exercise. These ingredients also support fat loss by increasing glucose uptake by muscle tissue. XPEDITE also includes the amino acids tyrosine and phenylalanine which have been found to promote alertness, faster reaction times and elevate mood. Citrulline * Additional scientific research and selected references available at snac.com

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TRAIN

BODY WEIGHT

FIND MORE

KEEP IT TIGHT

Core Focused

Build a bulletproof core and abs of steel with this TRX circuit.

WHAT IS IT

WHY IT WORKS

A FIVE-EXERCISE, THREE-

SUSPENSION TRAINING IS

round circuit that will challenge your midsection’s stability and strength. The addition of the TRX makes this basic workout more challenging by forcing you to work out on unstable footing. You’ll alternate between exercises that target your rectus abdominis (the show muscles) and planks, which will help build a more stable and solid core.

an awesome way to activate all the muscles in your core since it forces you to stabilize and maintain a strong position. For an added challenge, many movements can be done unilaterally, creating even more proprioception—or balance awareness. These four TRX movements will target different areas of your core muscle groups and have you feeling the burn right away. Add in the “active rest” of jumping jacks between rounds and you’ll be seeing (and feeling!) that six-pack post-haste.

60

MUSCLE & FITNESS

SEPTEMBER 2016

THE WORKOUT EXERCISE

REPS

TRX Hip Bridge*

5 (per side)

TRX One-hand Plank

10 seconds per arm

5

*Perform these by setting into plank position and then bridging the hips off the floor until the body forms a line.

ANDY McDERMOTT is a personal trainer in L.A. Visit his website: mcdermottfamilyfitness.com

IAN SPANIER

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TRAIN

RATE MY WORKOUT

LET US HELP

Ham It Up

STRETCH IT OUT The RDL has the knees bend more than the stiffleg for more ham stretch.

Marcellus C., from Sedona, AZ, sent us his leg workout and asked for help with his hamstrings. Here’s what we advised. BY SEAN HYSON, C.S.C.S.

OUR ADVICE

MARCELLUS’

OLD WORKOUT EXERCISE

SETS

REPS

4 Leg Extension

3

15

3 Stiff-leg Deadlift

3

12

M&F RATING: B 62

MUSCLE & FITNESS

Prioritize your hamstrings by hitting leg curls first. These will have the added benefit of “greasing” your hips, so to speak, for better, safer squats afterward. Instead of stiff-leg deads, which work the lower back hard and limit the hamstrings, do Romanian deadlifts, which better target the hams. While the two names are often used interchangeably, stiff-legs and RDLs are very different exercises.

SEPTEMBER 2016

MARCELLUS’

NEW WORKOUT EXERCISE

SETS

REPS

3 Squat

4

10

3 Romanian Deadlift

4

8–12

EDGAR ARTIGA

NEW

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Before training, you want to boost energy and focus. Then there’s your post-workout protein shake to help kick-start recovery. In the gym, during your workout, BCAAs can help spare muscle tissue from breakdown and electrolytes can help support your performance during intense training. Patented Wellmune® can also help support your immune system so you can hit your next workout. This endurance supporting powder was formulated to be highly drinkable with light flavor to encourage steady sipping throughout extended training sessions. It’s the new Gold Standard for intra-workout support. Stay in the game!

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TAILGATE TIPS

15-MIN. FEAST

1 FOOD, 5 WAYS

HOW IT’S MADE A symbiotic bacteria and yeast culture is added to sugar, tea, and water. The yeast breaks down the sugar into alcohol and carbon dioxide gas, giving the drink its natural carbonation.

HEALTH BENEFITS

FLAVORING

A serving of kombucha provides a mix of antioxidants and detoxifying acids, which fight free radicals, along with billions of live bacteria that can help to ease digestion.

Different flavors of kombucha are derived from adding cold-pressed fruit and vegetable juices, rather than artificial agents. Look for the organic or non-GMO seal to ensure quality.

Fo’ fizzle BY DELFINA URE WHY IS A BEVERAGE THAT HAS NOTES OF VINEGAR AND beer-soaked cigarettes flying off shelves at six dollars a bottle at healthfood markets? Perhaps it’s because kombucha (pronounced kom-BOO-cha), a microbe-based carbonated tea, is a healthy powerhouse that’s low in sugar, caffeine-free, and packed with probiotics. SAM KAPLAN

EAT

68

MUSCLE & FITNESS

Score Some Tail Avoid blowing up your diet while tailgating this NFL season. BY JENNA WERNER

RIBS Often high in fat and calories, those stats inflate even more when the ribs are smothered in a sugary sauce. Pull a Tom Brady and deflate the macros with baby back pork ribs for a leaner option and prepare with a low-salt spice rub like Spiceologist’s Cowboy Crust. Keep sauces on the side and stick to two to three ribs max.

CHICKEN WINGS Call an audible on the sauce and season with salt, pepper, and oil, and then toss ’em on the grill. Finish by brushing with hot sauce or honey mustard. If you’re diehard about having sauce, remember that a little goes a long way and keep to varieties lower in sugar and salt, like Dinosaur Bar-B-Cue’s Sensuous Slathering Sauce or Jule’s Gourmet Foods Jamaican Jerk Sauce.

SEPTEMBER 2016

CORN ON THE COB It’s often served pre-doused with butter and salt. Don’t fumble with your sides.

T HE WA SHIN G T O N P O S T/ G E T T Y IM AG E S; O R I D UBROW ( 5 ); PAUL VA L E T U T T I (S AU S AG E S)

Kombucha is made only from four ingredients: water, sugar, tea, and SCOBY (symbiotic culture of bacteria and yeast) and is fermented for seven to 30 days. Since it’s fermented, there are small traces of alcohol. Give yourself a two-week adjustment period to let the taste—made well, kombucha has a slight effervescence and actually combines sweetness and tartness—grow on you. The mental clarity, energy, and health benefits, though, will have you ditching those nutrientvoid sugar bombs. The niche market for unique, craft brews is becoming more competitive with brands such as GT’s, KeVita, Health-Ade, and Revive, fighting for shelf space in the refrigerated drinks section. All four are non-GMO, vegan, and gluten-free. Why the recent burst in sales? Health-Ade founder and CEO Daina Trout has one answer. “Our bodies crave kombucha, since it contains probiotics, B12 and healthy acids, which are things we’ve starved ourselves of over the past decade, during which we’ve adopted a more ‘mass-market’ diet,” Trout says. Kombucha has been pushed as a magic elixir, said to cure everything from GI-tract disorders to hemorrhoids. But with every food marvel, there’s a downside. Kombucha’s side effects, associated mostly with homemade brews, can include upset stomach and allergic reactions if made in unsanitary conditions. While kombucha isn’t as widely available as soda, you can buy it at health- and specialtyfood stores. When ready to consume, don’t shake the bottle before MACROS: tapping. As One 8 oz serving with soda, contains about 40 calories, 0–2g the results are explosive. sugar, and 7–9g carbs. Just healthier.

SAUSAGE

Score big by subbing in chicken sausage to save on calories and fat. Maximize flavor with Bilinski’s organic sausages, which come in flavors such as hot Italian, sweet apple, and kale balsamic.

SALADS

They’re as rare at tailgates as a Johnny Manziel start, so when salad is on the menu consider it a touchdown! Fill up half of your plate with salad or any type of non-starchy vegetables, such as broccoli, cucumber, peppers, and tomatoes. Drizzle a non-creamy or Greek yogurt–based dressing atop the roughage. Avoid toppings like candied nuts and bacon bits and use cheese sparingly.

DRINKS

Mix booze with sparkling waters and seltzers and add fresh fruit and herbs for lower-calorie mixed drinks. Try to abstain from beer, if possible. However, if beer gets the nod, stick with light ones or low-alcohol craft beers. Aim to down a glass of water in between each brew. To ensure you have some on hand, consider investing in a durable water bottle or turn to bottled water, such as AQUAhydrate, which can help balance hydration levels and replenish electrolytes twice as fast as tap water.

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15-MINUTE FEAST

EAT

GET MORE

Reel Tasty Hook yourself up with plenty of protein and hearthealthy fats with this sweet-andspicy salmon dish. BY MIKE MANNAI

SALMON AND SALSA MAKES 1 SERV

½ cup pineapple, cubed sm ½ cup tomato, diced ¼ cup red onion, diced 1 jalapeño, sliced, seeds rem 1 tbsp cilantro, chopped Juice of 1 lime 8 oz salmon fillet 1. Preheat oven to 400°. 2. Mix all ingredients except for salm and set aside. 3. Heat a pan on medium heat and lightly spray with oil. 4. Sprinkle salmon with salt and peppe and place in pan skin-side up, searing for 1 to 2 minutes until brown. 5. Turn salmon skin-side down and cook in pan 1 minute before transferring to oven to finish (4 to 5 minutes). 6. Plate salmon alone or over rice and spoon salsa over the salmon.

CAP IT OFF

373

46g

18g

14g

CALORIES

PROTEIN

CARBS

FAT

70

MUSCLE & FITNESS

SEPTEMBER 2016

O T TAV I A N O

NUTRITION PER SERVING

BRIAN KLUTCH

MIKE HILDEBRANDT HEALTH CLUB DIRECTOR FATHER NPC PHYSIQUE COMPETITOR

YOU ARE AN ATHLETE. ISO100®. The protein for ALL athletes. The difference between striving for your goals and crushing them is ISO100. Fast-digesting, hydrolyzed, 100% whey protein isolate, available in tons of flavors and developed with the proven amounts of protein and BCAAs per serving. Use ISO100 before your workouts, after workouts or anytime you need to up your high-quality protein intake. Crush your goals with ISO100.

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PROTEIN

TYPICAL AMOUNTS PER SERVING

BCAAS

LEUCINE

SUGAR

25 g 5.5 g 2.7 g 0 g

EAT

HEALTHY CHEATS

GET MORE

Out of the Box

CHEAT ON THIS

Skip the powdered batter and keep your cheat in check with yogurt pancakes.

DAIRY-FREE BLUEBERRY PANCAKES MAKES 4 SERVINGS

¼ cup Daiya Blueberry Gree Yogurt Alternative ½ cup gluten-free rolled oat ½ tsp baking powder ½ ripe medium-size banana 6 tbsp egg white alternativ 1–2 tbsp almond milk (add mo depending on thickness o ½ tsp vanilla extract Olive oil 1. Blend all ingredients until oats are fully broken down and batter is smooth and fro Let batter sit and thicken for 2–3 minutes. 2. Coat skillet with light laye of oil and preheat over medi 3. Pour batter onto skillet un size of pancakes is reached about 5 minutes, flipping hal bubbles begin to form on the 4. Serve with remaining yog favorite topping.

CHEAT OF CHOICE

NUTRITION PER SERVING

124

2g

24g

3g

CALORIES

PROTEIN

CARBS

FAT

72

MUSCLE & FITNESS

EAT

ABOUT THE COOK

RECIPE OF THE MONTH

Grilled Cheesy A cheese that doesn’t melt? Experience the magic of halloumi while powering up on protein. BY MATTHEW KADEY, R.D.

GRILLED HALLOUMI PEACH LENTIL SALAD SERVES 2

1 1 1 4 1 2 1 1 1 2 1 ¼

HOT STUFF

(8 oz) package halloumi cheese peach, halved, pit removed red bell pepper, sliced into 4 pieces cups salad greens cup cooked or canned lentils cup sliced mint or basil tbsp chopped walnuts tbsp capers, drained (optional) tbsp extra-virgin olive oil tbsp fresh lemon juice tsp honey garlic clove, minced tsp black pepper

1. Build a medium-hot fire in a charcoal l, or heat a gas grill to medium-high. 2. Upend halloumi onto one of its long es, and slice lengthwise into 2 big bs. Cut each slab along its width so u have 4 square pieces of cheese. ush both sides with oil. Brush cut sides peach and both sides of pepper pieces h oil. 3. Place halloumi, peach halves (cut-side wn), and pepper on a greased grill te. Heat halloumi until grill marks pear on both sides, 1–2 minutes per e. Heat peach halves until grill marks pear on cut sides, about 2 minutes. at pepper until darkened in spots on th sides and tender, about 2 minutes r side. 4. Divide salad greens, lentils, mint or sil, walnuts, and capers (if using) ong serving plates. Slice grilled peach ves and bell pepper, and place on rving plates along with halloumi pieces. isk together oil, lemon juice, honey, rlic, and black pepper. Drizzle dressing salad. NUTRITION PER SERVING

74

MUSCLE & FITNESS

702

37g

48g

41g

CALORIES

PROTEIN

CARBS

FAT

BRIAN KLUTCH

DAILY PERFORMANCE

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EAT

SUPP OF THE MONTH

Fly the Coop CHiKPRO, a new chicken protein isolate powder, has broken away from the flock with its new supp. BY JORDAN KARNES IT’S LATE, YOU’RE EXHAUS from a long day at the office and th workout you just crushed, and you to be back at the office early to ba out TPS reports. All you want to do is shower, decompress, and hit the sack. But you can’t. You need food to PURITANS fuel your gains, but cooking and cleanup will add another 45 minutes to an already-arduous day. The remedy: a high21 grams of protein. protein CHiKPRO shake. And, unlike standard whey, International Dehydrated chicken protein is a nonFoods (IDF), famous for their allergen—since it isn’t derived from broths, stocks, and powders, are new dairy—gluten-free, and retains a much to the fitness industry but have been in stronger amino acid profile. the food game since the 1980s. In fact, “This is the first convenient form it’s the largest producer of chickenof chicken that comes as close to based products worldwide. CHiKPRO chicken breast as you can without serves as its first venture into the cooking,” explains Stephanie Lynch, fitness market. The ready-to-eat VP of technology, sales, and marketpowder is sugar-, lactose-, and ing for IDF. carb-free and made from real chicken What sets CHiKPRO apart from other protein. One serving supplies you with

IDF’S CHIKPRO: NO B.S. Quality should be the first, second, and third priority when choosing a protein powder. Otherwise, you’re wasting your time. With 180% more naturally occurring L-Arginine than whey, CHiKPRO offers up real amino acids—and more of them.

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MUSCLE & FITNESS

SEPTEMBER 2016

chicken-based products is collagen percentage. Collagen, the connective tissue for chicken parts, is prominent in many chicken supps, and while it’s good for the joints, it doesn’t do much for your muscles. “It’s important for people to understand that not all protein is the same and not all protein is going to grow your muscles,” Lynch says. CHiKPRO uses only real chicken meat and 5% collagen (most products contain 20% or more, according to Lynch). It’s also engineered to deliver a full amino acid profile in fewer quantities than whey. This formula innovation will help your body absorb more quality protein, helping you fuel continuous recovery and workouts.

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WHY NOT YOU? Meet Erick “I got my ISSA Fitness Nutrition Certification to help me become an expert in my field and gain the competitive edge with ISSA’s resources and partnerships. ISSA provides excellent information and helpful resources that demonstrate their commitment to help students succeed. I was pleased with ISSA’s strong efforts to partner with growing businesses within the fitness industry to help students find employment. I am a partner at The Camp Transformation Centers and help thousands of people through our various programs such as the Six Week Weight Loss Challenge. The company is expanding quickly, four years ago we had two locations, today there are over 40 locations nationwide! I am glad I chose ISSA to further my education and look forward to growing The Camp Transformation Centers with ISSA Certified Personal Trainers.”

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SUPPLEMENT PROFILE

Know Your Protein What to look for when you buy a powder, from the company that reinvented it.

FIT FUEL Physique pro Steve Cook uses ON’s Gold Standard 100% Whey post-workout.

BY JOY RONSON THERE ARE AS MANY brands of protein powder out there as there are vegan alternatives to meat, cheese, and mayonnaise— picking the right one can be tough. In a confused and crowded market, we turned to one of the leading brands in sports supplementation, Optimum Nutrition (ON)—which is celebrating 30 years in the industry—for a guide to buying a product that’s safe, legal, and actually does what it claims.

parent company), weighs in on what to look for.

M&F: There are many types of protein on the market—whey, casein, soy. Which is the right one? Nelson Cortes: Whey, casein, and soy protein are considered high-quality, complete proteins— meaning they contain all essential amino acids. Both whey and casein come from milk, whereas soy is a plant protein. Whey protein is quickly digested, therefore it is recommended for consumption after exercise to rapidly deliver amino acids to the muscle and help support muscle growth and recovery. Soy is also a fastdigesting protein, and it’s a good choice for vegetarians, vegans, or those who are not able to consume dairy products. On the other hand, casein digests slowly, which leads to a sustained release of amino acids. For this reason, it may be advantageous to consume casein 80

MUSCLE & FITNESS

between meals or before bed for lasting muscle support. How do you know if a protein powder is not full of fillers? The amount of protein in a product is typically measured by the nitrogen content of the protein. Some products may have certain amino acids added to them, which will increase the nitrogen content, but these aminos can be much

SEPTEMBER 2016

cheaper than a whole protein, such as whey, and may not offer the same benefits. You can see these aminos on the label—they’ll be listed under ingredients and are sometimes identified as “added amino acids.” Another common filler used is maltodextrin, a type of sugar. When looking at protein powders, consumers should look at the ingredient statement and make sure that proteins are listed first, DUSTIN SNIPES

EAT

SUPPLEMENT PROFILE

which means they make up most of the product. How can we tell if a product is free of bann and harmful c One sign of a rep is a plastic seal o the container, a that helps ensur ment was not ta to sale or use. A seal—for instanc Nutrition’s hologr the product’s ne

FREE STUFF! You’re invited to participate in Optimum Nutrition’s Gift of Fitness 30 Year Anniversary Giveaway through Oct. 31, 2016. Specially marked Birthday Cake–flavored, 2-pound Gold Standard 100% Whey products, which bear the ON 30-year logo, will feature an entry code that can be redeemed at optimum nutrition.com/30year. If the entered code is a winner, that fan will be awarded a prize from a collection that includes fitness trackers, headphones, gift certificates, and ON products. One grand-prize winner will receive an allexpenses-paid trip to meet and train with ON athlete and

verify that the product is not counterfeit. Finally, the Informed Choice seal, which includes a check mark along with the

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SUPPS SPOTLIGHT FORMER NATIONAL-LEVEL

DID YOU KNOW?

Practice What You Preach T.J. HUMPHREYS channeled his love for bodybuilding into a supplement company that’s focused on delivering real results. BY STEVE DOWNS, C.S.C.S. 84

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bodybuilder and current ProSupps CEO T.J. Humphreys doesn’t put stock in crazy marketing gimmicks or finding high-profile endorsements to drive the success of his company. Instead, he places emphasis on what drives performance in the gym. “ProSupps was built on one premise: to create quality products for those who want to supplement like an elite athlete so they can perform like an elite athlete,” Humphreys says. And the 46-year-old CEO doesn’t just talk the talk. In fact, he’s still a machine in the gym. The 6-foot, 225-pounder trains seven days a week on a rotating five-day workout schedule, using heavy poundages and traditional lifts. He starts each workout with 30 minutes of cardio and then trains with weights in a high-intensity fashion using 8 to 10 reps per set with only 30 to 45 seconds of rest in between. Day 1 is dedicated to chest, where he’ll hit dumbbell presses from all angles, handling up to 125-pounders. On Day 2, Humphreys blasts back—his favorite body part. He loads a T-bar with six 45-pound plates and knocks out rows. Day 3 is for biceps and triceps and includes 155-pound barbell curls and close-grip Smith machine bench presses with 315 pounds. Day 4 is reserved for shoulders and traps, highlighted by 275-pound Smith machine front presses. Finally, on Day 5, he works his legs with heavy extensions and curls followed by front-facing hacks on the Hammer Strength machine with 10 plates per side. Then Humphreys repeats the schedule all over again without a day off. Humphreys has always been obsessed with pushing his body to the limit. But his start in bodybuilding occurred almost by accident. “I always lifted heavy and was pretty muscular,” he explains. “But I knew very little about bodybuilding and first competed on a dare from my motocross-riding workout partner. I bought some trunks and ALEX GONZALEZ

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got posing practice from a female bodybuilder at my gym. Problem was, I didn’t know the poses were different for men and women. I was doing female poses but still took second place.” From that inauspicious start, Humphreys put together a string of heavyweight wins at the Rocky Mountain Classic, Southwest Classic, and Red River Classic in Oklahoma. At the 2005 NPC USA Championships, he was a confident 221 pounds, standing just four positions from the eventual winner and reigning five-time Mr. Olympia, Phil Heath. He didn’t crack the top 15, but his time onstage led to numerous modeling gigs and magazine covers. After an 11th-place finish at the 2006 Nationals, the aspiring entrepreneur decided to hang up his posing trunks. By then, Humphreys had already turned his passion in the gym toward business, having worked his way up to president of the supplement distributor Lone Star Distribution. Over the next seven years under Humphrey’s leadership, the company grew exponentially, with revenues topping $65 million. The birth of ProSupps came after Humphreys befriended the late bodybuilder Art Atwood at the 2005 Arnold Classic. When Atwood died in 2011, Humphreys encouraged a childhood friend interested in sports nutrition, Joe Oblas, to help Art’s

LEAD BY EXAMPLE Humphreys lives the lifestyle he promotes, training hard seven days a week.

family run Atwood’s Professional Supplements brand. In January 2012, Humphreys became CEO; Oblas is COO. The creation of Dr. Jekyll and Mr. Hyde pre-workouts helped Humphreys and the brand make an immediate impact. Dr. Jekyll is a lowstimulant formula for endurance and

your pump from ProSupps’s two PRE-GYM Pick completely different pre-workouts.

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With 100mg of caffeine per serving, Jekyll is designed for delivering skin-tearing pumps without the jitters. Tip: Mix half a serving of Hyde with one serving of Jekyll for a more intense pre-workout combo.

This formula is designed for the most hardcorestimulant junkies looking for unrivaled focus and energy. A powerful combo of thermogenic compounds promises an unrivaled workout.

MUSCLE & FITNESS

SEPTEMBER 2016

pump; Mr. Hyde is a balls-to-the-wall product powered by a proprietary stimulant blend. There are now more than 30 products in the ProSupps portfolio, including the recently launched Mr. Hyde Cutz (a creatine-free pre-workout with three different fat burners) and Mr. Hyde Zero (the first pre-workout with natural flavor, color, and sweeteners). Today, Humphreys, the father of six and husband to wife Nikki, strives to live each day to the fullest. “I challenge myself every day—in business and in the gym,” he says. “I believe if you focus on a goal and commit to working toward it each day, you will succeed. You can’t give up on your dreams, but it’s the day-to-day practice that will make them happen!” So whom would you rather trust with creating your supplements? Some marketing “genius” or a guy who hits the weights hard day after day, just like you? Exactly. ALEX GONZALEZ

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FITTEST FATTEST CITIES IN AMERICA &

> We performed a meta-analysis of multiple data indexes that involve health, fitness, and well-being to generate our list of 100 fit and healthy U.S. cities…along with those at the far end of the spectrum. Congrats to Minneapolis—America’s fittest town, while Moreno Valley, CA, weighed in as the fattest.

BY CHRIS LEE III RESEARCH BY SARA VIGNERI

en b ober ter f ther 30°F, naged betc all th ’s bu tern vore cco

d in snow from , with an annual pable of plunging r’s mercury as low apolis hasn’t yet ost certain “Oh, yah, nnesota stereotypes. change thanks to the g renown as a Midof healthful living, and physical fitness. M&F’s data dive living, the City of d the competition to top our list of America’s fittest cities. “It’s not surprising to us,” notes Minneapolis city councilman Andrew Johnson. “We’ve won best park system in the nation. We’re one of the only places in North America listed on the best biking cities in the world. We have an educated populace who is aware and engaged around fitness issues. And from a nutritional standpoint, we’re based on farming communities, so you have a much more conscious connection from farm to table in Minneapolis.” He adds: “We are very much aware we’re a hidden gem.” Bisected by the Mississippi River and featuring a series of 22 lakes connected by the pedestrian- and pedal-friendly Grand Rounds National Scenic Byway, Minneapolis presents a dizzying array of outdoor fitness options that are easy to access. Among them: cross-country skiing, ice skating, snowshoeing and ice fishing during the colder months; running, biking, horseback riding, hiking, in-line skating, and swimming in summer and spring. MUSCLE & FITNESS

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Despite the city’s temperamental weather, Minneapolitans take full advantage of outdoor facilities.

Thanks to pop-up events such as the “Random Acts of Fitness,” a boot-camp-style workshop at the Mall of America (located in Bloomington, a Minneapolis suburb), access to exercise in the area continues to grow beyond a core constituency of fitness zealots. Then there’s the city’s restaurant scene, which saw 12 local chefs named as semifinalists for the James Beard Awards (the so-called “Oscars of cooking”) earlier this year, earning the region cool points while also raising its quality-of-life index. Credit also a Minneapolitan

Our Fittest Cities ranking comprises three indexes: The Healthy People Index, which looks at factors that affect the health of people living in cities such as obesity, smoking, longevity, physical and mental health, sleep, injury rates, and overall well-being; the Healthy City Index focused on aspects of a city that foster healthiness such as low crime, easy commutes, clean air, access to healthy foods, and farmers’ markets, as well as a city that makes it easy to get around without having to sit in a car; and the Fit People Index examined whether people in the city spend their free time being active and whether they have ready access to rec centers and fitness facilities or can easily get somewhere to work out. Using these three indexes, we crunched the numbers for the 100 largest cities, according to population, and ranked them in each category. We then took that final list and gave bonus points for any city that scored high on the American College of Sports Medicine’s American Fitness Index. 90

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penchant for organically grown, locally sourced, ingredient-driven, farm-inspired food; Saveur named Minneapolis “America’s next great food city” in 2015. Tying all those disparate strands of wellness and fitness together are civic initiatives that encourage people to live their best lives both indoors and out. “From a city policy standpoint, there are efforts to reduce air pollution, to get lead out of homes, to encourage people to walk and bike and take public transit,” said Johnson. “All this stuff is important and related. You have an integration with nature. And you have abundance everywhere. It’s such a great city.”

OPENER SPRE A D: C OUR T ESY WA RRIOR DASH. T HIS PAG E: X AV IER ARNAU/GETTY IMAGES; COURTESY MEET MINNEAPOLIS

Around 94% of the populace lives within a 10-minute walk to a park. Nice Ride Minnesota offers a bike-share program with 190 locations throughout the Twin Cities. And to judge by the whopping 82% of locals who hit monthly baseline exercise goals, Minneapolitans know how to take maximum advantage of their natural resources to achieve peak fitness. “People take their health really seriously here,” says Kelly Miyamoto, co-founder of Minneapolis’ 30-yearold fitness institution The Firm. But even in Paul Bunyan country, where flannel outerwear and thick beards aren’t so much hipster affectations as bulwarks against freezing temperatures, al fresco exercise has its limits. So in a bid to escape the sleet, thunderstorms, and fog that blankets the territory, Minnesotans are increasingly turning to a variety of indoor fitness pursuits including yoga, CrossFit, stationary cycling, and indoor climbing facilities—many of them operated by small-business owners. “It’s a community that, because we are so cooped up for so much of the year, is interested in socializing in a healthy manner,” Miyamoto explains. “We have only three months a year when the city comes to life outdoors, so we have smaller Pilates, cycle, and martial arts studios. We have owners who are so passionate about passing on this love of fitness and seeing people get in better shape. It’s a vast community here.” And growing ever more vast.

JUST GOT

! FUL WER EPOW N IS

N EA CL

TRUSTED PERFORMANCE

BIGGER

•

•

•

•

•

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MINNEAPOLIS FIT You don’t have to live in America’s fittest city to be fit like a Minneapolitan. This routine by Minneapolis-based trainer Corey Isaak from The Firm gym was created to help gym newbies shed pounds and pack on muscle.

Hard-Style Pushup Start prone, flat on floor with your feet together and toes pulled into dorsiflexion (or into your knees). Engage quads and pull knees off the ground. Create a stable midline by turning pelvis under slightly by squeezing the butt and pull the belly button into spine, hollowing out belly. Hands are positioned shoulder-width apart and the neck is neutral or in line with the thoracic spine. Inhale to prepare and exhale to push up. If total-body engagement is difficult to maintain, start each rep from the ground and go through the engagement process mentioned above.

Seated Lat Pull (NOT SHOWN)

Repeat each circuit four times, resting one minute between each round.

Using a free-motion machine, place the arms in a parallel position. Grab the handles and kneel down, facing the machine. Before you begin, pack the shoulders and make sure posture is neutral with hands facing toward machine. Draw the belly button inward as you inhale and pull the handles toward the body, twisting the handles so that the pinkie fingers face the machine and the thumbs face the body. Exhale and release.

CIRCUIT A

REPS

Hard-style Pushup

8-12

CIRCUIT B

REPS

Bulgarian Split Squat

12 (each leg)

Dumbbell Biceps Curl Ladder*

10 x 10 x 10

*Weight gets progressively heavier. 92

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Dumbbell Squat Stand with feet shoulder-width apart and hold the dumbbells in front of your chest. Inhale and keep your core tight. Squat below parallel and bring your elbows inside your knees at the bottom of the squat. Pause at the bottom, exhale, and drive up to full knee and hip extension. Keep a neutral spine throughout the move.

KIRK MONPAS; BETH BISCHOFF (4)

Beginner’s Circuits

Dumbbell Biceps Curl Ladder You will need three sets of dumbbells—light, medium, and heavy. I suggest 2½- to 5-pound

the dumbbells with palms facing

ously toward your shoulder. Start way up the ladder, performing 10 reps with each set of dumbbells.

Slowly return weights to starting

Cable Woodchop (high to low) (NOT SHOWN)

In Minneapolis, it’s

Face sideways to a cable machine and take a stance slightly wider than shoulder width. Grab the cable handle with your outside hand, layering the other hand over the top. Bend the knees slightly and activate your abs. Bend the leg farthest from the cable machine and push away from the weight stack with the leg closest to the machine. Next, rotate your trunk away from the machine as you pull the handle downward across the body maintaining rigid arms. Return the cable to the start position in a controlled manner. Exhale as you “chop” downward pulling the abdominals in. Look straight ahead. Focus on core rotation.

Bulgarian Split Squat COREY ISAAK

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of this exercise, hold dumbbells by your side while maintaining a neutral spine. Make sure the knee does not come out over the toes. Find strength and stability to breath control and abdominal engagement.

SEPTEMBER 2016

BETH BISCHOFF

bench with a flat foot or on your toes. The other leg with the foot on the ground will be your working leg. Start by lowering your knee until it hovers above the ground and push through the heel to really activate the

THE FATTEST CITY IN AMERICA

Despite access to numerous health clubs and gyms, more than a quarter of the adults in California’s Moreno Valley are obese. BY CHRIS LEE

Moreno Valley, CA, located about one hour east of Los Angeles, is battling an obesity problem that’s related to the city’s lowincome population.

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host of locales more commonly associated with expanding waistbands, like Memphis, TN, Shreveport, LA, and Houston, to claim the title as fattest city in our great nation. “We have a lot of people who commute long distances, specifically to Los Angeles, Orange County, and some even down toward San Diego,” notes Moreno Valley city councilman George Price. “They’re in their cars an hour and a half, two hours each way. This is a long way of saying people

SEPTEMBER 2016

BOB CHAMBERLAIN/GETTY IMAGES

The SoCal lifestyle is connected more to rock-solid beach bodies, perma-tans, and gluten-free yogis driving hybrid cars than to physical inactivity and morbid obesity. But according to data M&F compiled on 100 cities across America, Moreno Valley, CA, ranks worst in a statistical crunch of metrics such as walkability, the percentage of adults reporting no leisure-time physical activity, access to healthy foods, and mean travel time to work. By our tally, the landlocked bedroom community of 202,976 people (as of July 2014), located 60-some miles east of Los Angeles, beat out a

are too tired when they get home—to walk, get out, to do anything.” An assessment of community health needs commissioned by Kaiser Permanente put the Inland Empire exurb’s health challenges in stark, real-world terms. Its mortality rates for chronic conditions such as cancer and cardiovascular disease as well as hospitalization rates for stroke, asthma, and diabetes all exceed state averages. What’s worse, nearly two-thirds of all adults in the area are overweight and 27.5% are technically obese, courtesy of what the report describes as “a built environment that is not conducive to walking and accessing other physical activity, food insecurity, and poor air quality, which are all thought to discourage healthy eating and active lifestyles.” A certain amount of that predicament can be chalked up to growing pains. Moreno Valley is one of the country’s youngest cities, having incorporated in 1984 and roughly quadrupling in size since then. The city was hard hit during the Great Recession. And in recent years, even though 50 miles of equestrian trails have been requisitioned as “multiuse” to encourage activities such as running, walking, and biking, civic leaders say the city still lacks the outdoor infrastructure to provide a foundation for healthy living. “If you drive around on a weekend, our soccer leagues and baseball and softball programs are bursting at the seams,” Price said. “They need more fields.” In a place where nearly half the population is under the age of 24, that’s no good. Meanwhile, and somewhat paradoxically, the city doesn’t lack for health clubs and gyms—notably big-box national chains such as 24 Hour Fitness, Crunch, and LA Fitness. To hear it from Taylor Nakamura, district manager at two Fitness 19 gyms in Moreno Valley, locals’ fitness goals

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THE LIST

Does your city make you gain muscle or fat? Here are the top and bottom 25 fittest and fattest cities in the U.S.

TOP FITTEST CITIES TOP 25 FATTEST CITIES 1 OLIS, MN 2 SEA WA 3 SAN J CA 4 OAKLA REMONT, CA 5 SAN FRA SCO, CA 6 ST. 7 YONKERS, 8 SANTA ROSA A 9 MADISON, 10 SANTA ANA, CA 11 WASHINGTON, 12 GARDEN A 13 IRVINE, CA 14 OVERLAND PARK, 15 OXNARD, CA 16 BOSTON, MA 17 ANAHEIM, CA 18 19 SAN DIEGO/CHULA VISTA/OCEANSIDE, CA 20 DENVER, CO 21 LINCOLN, NE 22 PORTLAND, OR 23 AUSTIN, TX 24 BOISE, ID 25 RALEIGH, NC

1 MORENO VALLEY, CA 2 MODESTO, CA 3 RIVERSIDE, CA 4 JACKSON, MS 5 GRAND PRAIRIE, TX 6 WINSTON-SALEM, NC 7 CAPE CORAL, FL 8 GARLAND, TX 9 PEORIA, AZ 10 DALLAS, TX 11 GILBERT, AZ 12 BATON ROUGE, LA 13 CLEVELAND, OH 14 IRVING, TX 15 MILWAUKEE, WI 16 GLENDALE, AZ 17 MESA, AZ 18 SPRINGFIELD, MO 19 CHANDLER, AZ 20 NEWPORT NEWS, VA 21 SCOTTSDALE, AZ 22 ORLANDO, FL 23 COLUMBUS, OH 24 PHOENIX, AZ 25 HOUSTON, TX

MARK RALSTON/GETTY IMAGES

tend to skew more toward weight loss than building muscle. As such, the Latin dance–inspired aerobics workout Zumba stands as the most popular way to shift pounds in MoVal. “I would say Moreno Valley is more out of shape compared with other cities,” says Nakamura, who has worked in the health club industry across Southern California for nearly a decade. “It’s a little bit lower-income, so that leads people to eat fast food. We come across a lot of bigger families, so when you have more mouths to feed, people typically resort to lower-cost items, which typically aren’t going to be as good for you.” Even with limited resources, the city has been promoting good-for-you exercise initiatives that include Hikes to the Top—walks of varying lengths and difficulty to scenic locales such as Olive Mountain or Lake Ferris— and Ride MoVal, a community bike challenge that ranges from a metric century to a family fun ride. And from early spring until midautumn, when temperatures hover in the triple digits, locals know to head indoors at the Moreno Valley Mall to beat the heat. “The mall opens up early in the morning so people can walk there during inclement weather,” says Price. “When it’s too hot, you walk in air-conditioning.” Here in California’s fastest-growing region—which has struggled with poverty, unemployment, and a skyhigh foreclosure rate in recent years and boasts some of the worst air quality in the nation—elevated levels of disease and obesity underscore a simple truth: Moreno Valley’s physical fitness is inextricably tied to its financial health. Question is, how long can the working poor afford to put off investing in their own wellness before it’s too late? For M&F’s complete list of the 100 Fittest & Fattest Cities, visit muscleandfitness.com/fitandfat cities2016.

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PREPARE FOR N O D D E G A M #AR > Former NFL-punter-turned-fitness-

enthusiast Steve Weatherford reveals the program he created to build chiseled 19-inch arms. BY JIM SCHMALTZ /// PHOTOGR APHS BY MARIUS BUGGE

were up to par,” he explains. “For the first time, I was able to shift my focus to actually improve a body part versus training for a sport. I’ve trained my arms hard my entire life, and they’ve never been able to grow. This is the first time.” Weatherford’s biceps and triceps blew up fast, and he soon reached his goal of building 19-inch arms. This led to publishing his success. “I wasn’t planning on releasing an e-book,” he says. “It began as a selfimprovement journey, but after sharing on social media people were seeing my arms becoming bigger and asking, ‘What are you doing, training? What are you eating?’ So I detailed every detail, including my mindset going into workouts, recovery methods, and diet.” The creation and marketing of #ARMageddon coincide with a turning point in Weatherford’s football career. He’s strongly considering putting his big boot to rest. “I decided that after 10 years in the NFL, I have achieved everything that

I’ve always been in very good shape, but I didn’t think my arms were up to par.

#ARMageddon Vol. 2 Squat rope hammer curls (left) are part of Weatherford’s high-volume #ARMageddon training, which we’ll cover more in depth next issue. S H O T O N L O C AT I O N AT N E X T L E V E L T R A I N I N G , C E D A R K N O L L S , N J

I wanted to achieve,” says Weatherford. “I’m definitely going to miss the camaraderie in the locker room, [but] I want to pursue other dreams and aspirations outside of football.” One of those aspirations happens to be to help you build up your pipes. “My 12-week program is split into three trimesters of four weeks each and includes mass, volume, and feeder workouts,” he details. To provide the full scale of his training, we’re breaking #ARMageddon into two parts. First we’ll highlight the mass and feeder portions from Trimester 1. Then next issue we’ll cover a high-volume routine and tips to blast through Trimesters 2 and 3.

THE #ARMAGEDDON RUNDOWN

“Trimester 1 sets the foundation and increases strength,” Weatherford explains. “Trimester 2 ups the workload and creates more hypertrophy. Trimester 3 is where you’ll begin to see massive amounts of growth.” Weatherford’s finisher is one to two sets done to failure. Choose an exercise that hasn’t been performed in the routine that day.

TRIMESTER 1

3 BICEPS + 3 TRICEPS + 1 FINISHER

“If you choose biceps as your finisher, do triceps the next workout. Continue switching off for the four-week duration,” Weatherford explains.

TRIMESTER 2

4 BICEPS + 4 TRICEPS + NO FINISHER

TRIMESTER 3

4 BICEPS + 4 TRICEPS + 2 FINISHERS (1 BI’S & 1 TRI’S)

WEATHERFORD’S #ARMAGEDDON SPLIT DAY

EXERCISE

1 2

Feeder

3 4

Rest

6

Feeder

7 MASS DAYS: 6–12 REPS / 4–5 SETS HIGH-VOLUME DAY: 12–25 REPS / 4–5 SETS FEEDER ROUTINES: Using light

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GROOMING BY CHRISTIE CAIOLA

dumbbells or resistance bands, choose a move for bi’s and tri’s and execute four sets of 50 reps, alternating continuously until 200 reps are reached for both body parts.

Most punters aren’t as physically fit as I am…

SEPTEMBER 2016

#ARMAGEDDON WORKOUT EXERCISE

SETS

REPS

5 Rope Overhead Triceps Extension

Alternating Dumbbell Curl

5

10

5

8

5

12/10/10/8/8

5 Close-grip Barbell Cheat Curl

5

*

2

8

*Choose a biceps or triceps move not used in that day’s routine.

Rope Pushdown A rope is easier on the wrists, but if you’re looking to go even heavier, try a V-bar attachment.

T One-arm Hammer Curl Along with working the biceps, hammer curls train the brachioradialis, the muscle on top of the forearm.

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Feeder Routines Choose a resistance band or dumbbell that allows you to rep out four sets of 50 reps of an exercise, such as band curls for biceps and kickbacks for triceps. Alternate between biceps and triceps until you reach 200 reps for each respective body part. Remember to control the concentric phase of the lift to get the most out of each rep.

Weatherford says: “Feeder routines should take about eight minutes to complete. You’re not looking to get sore. The idea is to get a pump and stop, which ends up shuttling more oxygen and nutrients into your muscles and aids recovery and growth. The more you recover, the more you get out of your next training session.”

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I’ve trained my arms hard my entire life, and they’ve never been able to grow. This is the first time.

DON’T COUNT HIM OUT > After a decade-long career filled

with injuries and missed opportunities, 37-year-old UFC middleweight Michael Bisping finally got his due, and he plans to go out swinging.

BY ANDREW GUTMAN

“OH, MY GOODNESS.”

That was all UFC color commentator Joe Rogan could muster after witnessing Michael Bisping connect a solid left hook that sent UFC middleweight champion Luke Rockhold to the canvas in June at UFC 199. Bisping, given just 17 days to prepare for the title fight, was a heavy underdog—an all-too-familiar spot for “the Count.” For years, Bisping had UFC gold in his sights, but it was always out of reach. But his spectacular upset over Rockhold finally delivered him the first title of his roller-coaster UFC career. Since Bisping became the champ, his schedule has ramped up significantly, and the countless media appearances have chipped away at his patience. “It’s been interview after interview after interview,” he says during yet another interview. “I’m just at my wit’s end with it all.” To make matters worse, he’s taken our call on an empty stomach. “Listen, mate, I’ve had a hell of a day,” Bisping says. “I’ve got a sandwich in front of me, and I’m dying to eat it.”

BORN TO FIGHT

Born on a British military base in Nicosia, Cyprus, and raised in Manchester, England, Bisping enrolled in his first Brazilian jiu-jitsu class when he was 8 years old. He continued to train and even dabbled in “no holds barred” fights as an adolescent. In 2006, Bisping found his way into the big leagues after being cast on Season 3 of The Ultimate Fighter reality TV series. The 6'1", 185-pound Brit ripped through his opponents and finished out the season with a TKO MUSCLE & FITNESS

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I never gave up hope. I always believed in myself. I always knew I could achieve it.

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Four years later, Bisping had a major setback at UFC on FX 7 when Vitor Belfort delivered a brutal head kick that did more than knock him out—it detached his retina. After two eye surgeries (the retina is now held together by a silicone band) and a year off, Bisping returned to the Octagon. However, two additional key losses in 2014 caused Bisping’s relevance as a top-tier fighter to wane significantly. “I’d be lying if I said that I thought I’d never get my title shot,” he admits. “But I never gave up hope. I always believed in myself. I always knew I could achieve it.” Last February things started

SEPTEMBER 2016

to take a turn for the better for Bisping when he was awarded a decision over Anderson Silva, once MMA’s all-time best pound-forpound fighter. The win over Silva and an injury to Chris Weidman just over two weeks before UFC 199 opened the door for Bisping to take on Rockhold for the title. Two years earlier, Rockhold beat Bisping via submission, and oddsmakers had the Count’s chances at 10–1 for the rematch. Neither the short notice nor the unfavorable odds alarmed the challenger, but making weight did. Between filming xXx: The Return of Xander Cage (set for release in January 2017), star-

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against Josh Haynes—Bisping’s first official UFC win. Clearly, the newcomer’s career was on the upswing, but his road to the gold would be lined with plenty of bumps and lots of bruises. The lowest point in Bisping’s career arguably may have occurred at UFC 100 in 2009 when Dan Henderson delivered a vicious overhand right that knocked Bisping out cold in the second round. Adding insult to actual injury, Henderson followed up with a flying forearm to Bisping’s face while he was supine on the canvas, incapable of defending himself. It was the Count’s first loss by KO.

Bisping’s Conditioning Circuit Bisping (left), moments before delivering the knockout blow to Luke Rockhold at UFC 199.

J AY N E K A M I N - O N C E A / G E T T Y I M A G E S ; M I K E R O A C H / Z U F FA L L C / G E T T Y I M A G E S

ring Vin Diesel, and living it up in Hollywood, Bisping was 27 pounds over his fighting weight. “He hops on the scale, and he’s 212,” recalls Scot Prohaska, Bisping’s strength and conditioning coach of five years. “I told him, ‘Do not lift weights; go for a run right now; I’ll make this happen.’ The goal was to slash his weight while increasing endurance and retaining strength.” Team Bisping spent the next two weeks focused on endurancebased exercises using bands and medicine balls. When Bisping’s weight plateaued, Prohaska added more cardio. “He was 199 [pounds] going into the week of the fight,” Prohaska says. “We had to pull 12 to 13 pounds off him in three days, just the water weight. It was fairly easy. He was surprised at how easy it was.” At the weigh-in, Bisping tipped the scales at 185 pounds. And in Round 1 of the fight, he delivered an unforgettable upset over Rockhold and backed up the subsequent two weeks of trash talk leading up to the brawl.

Perform 8 reps per exercise in succession. Complete five rounds. Rest one minute between rounds. EXERCISE

FINAL ROUNDS

“I’m 37, and I can’t fight forever, of course,” Bisping realizes. “Maybe I’ll do three title defenses and retire as champion.” Between his next fight with Henderson, which is reportedly planned for later this year, and his eventual retirement, Bisping has plenty of other projects to take up more of his already busy schedule.

SETS

REPS

5

8

5

8

5

8

5

8

5

8

5

8

5

8

5

8

He’s currently a part-time MMA analyst for Fox Sports and plans to open a UFC gym. There’s also his acting career. In addition to xXx, Bisping is making an appearance in the forthcoming Twin Peaks reboot and is starring in My Name is Lenny, about Britain’s most notorious bareknuckle fighters. Seems like he’ll be fine when he hangs up his gloves. But for now, Bisping doesn’t want to think about this or talk about it—the champ just wants to eat his lunch.

8 ROUNDS WITH “THE COUNT”

A look at the highs, lows, and important dates of Bisping’s career. 1. APRIL 6, 2006:

4. SEPT. 21, 2011: The stu-

Season 3 of The Ultimate Fighter premieres. Bisping wins all of his fights and secures a UFC contract.

dent became the teacher, as Bisping is hired to coach up-and-comers on TUF ’s 14th season.

2. APRIL 19, 2008: After

5. SEPT. 27, 2013: Two eye

his first pro loss to Rashad Evans in ’07, Bisping drops from light-heavyweight to middleweight and defeats Charles McCarthy at UFC 83.

3. JULY 11, 2009: Bisping suffers the first KO of his career from Dan Henderson. “That knockout…will be on highlight reels until the end of humanity,” according to Joe Rogan.

surgeries to repair a detached retina force Bisping to the sidelines for a year.

6. NOV. 8, 2014: Luke Rockhold defeats Bisping via submission at UFC Fight Night; the Count closes out the year with a 1–2 record.

7. DEC. 17, 2015: Bisping starts filming for xXx: The Return of Xander Cage but remains focused on his

day job. “It was a healthy distraction. I was taking care of myself to look good for the movie.”

8. JUNE 4, 2016: Bisping defeats Rockhold, becoming the first British UFC champion. It’s not his only UFC first: He’s also the first Brit to win TUF and headline a PPV event. “I made history… and that can never be taken away from me.”

NERIJUS BAGDONAS is a personal trainer, fitness model, and the creator of the Train P3 Training Method. trainp3.com

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TAKE IT OUTSIDE SHOT ON LO C AT I O N AT B R O O K LY N BRIDGE PARK, B R O O K LY N , N Y

> Before the weather turns chilly and you’re

forced to slap sleeves on your meaty arms, take your training outdoors and soak up the vitamin D while you burn fat and build endurance. PROGRAM BY NERIJUS BAGDONAS

INSTRUCTIONS Attach your band to something stable about six to 12 inches off the ground. Use a timer to keep you on track. Perform as many full-range and good-quality reps as possible during the work period. Once the form starts breaking down, take a couple of deep breaths and resume. Remember: One solid, full-range repetition is more important than 10 half-ass reps with poor form. If you don’t have a timer, count 10–20 reps for each exercise (per side when applicable).

EQUIPMENT NEEDED O A

app (optional) hill, lawn, track, or 100 to 200 meters of space to sprint (optional)

superband that fits your fitness level O A sturdy anchor point for your band O A stopwatch or timer

O A

WARMUP O Travel

10 yards for each move, unless noted O Primal Squat* O Knee Hug to *S

f

Forward Lunge Lunge with Twist O Inchworm O Walking

Straight Kick O Bear Crawl** O Butt Kick O High Knees

O Reverse

O Leg

**

WORKOUT O Extended

Plank to UpwardFacing Dog O Squat Jump

WEEK

ROUNDS

1

3

2

3

3

3

4

3

O Band

Row Jump O Reverse Pushup O Pull-through

(or Band RDL) Pulldown O Sprint (15 to 20 seconds)

O Skater

WORK PERIOD

O Plank

REST PERIOD

END OF ROUND

Band Row Grab the band with palms facing each other and roughly 12 inches of band between your hands. Lean forward and position your body perpendicular to the band. With

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arms fully stretche get necessary tens Maintain a long nec arch in the lower ba the band into your

SEPTEMBER 2016

I designed this program to help you get ripped, explosive, and athletic. —NERIJUS BAGDONAS

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W Pull-through Stand facing away from the band with your feet shoulder-width apart. Grab the band between the legs and walk out till you get desired tension. Hinge at the hip with control and reach behind as far as you can. Maintain a minimal bend in the knees, a slight arch in the lower back, and a long, packed neck. Explosively extend your hips and straighten your knees to a standing position. Squeeze your glutes at the top and pause for a count of two.

Plank Pulldown T Begin in a tall plank holding the band in your left hand. Walk back till you have desired tension with your left arm completely straight and the right hand stacked under your face. Maintain square hips in line with shoulders and a long neck. Without changing your posture, pull the left hand toward your upper chest as though you were performing a lat pulldown.

Extended Plank to Up Dog Begin in a tall plank with a long neck and hips in line with your shoulders. Round or hollow your back by tucking your hips and crunching the rib cage in and down toward your belly button. Squeeze your glutes and maintain hips in line with shoulders as you walk your feet back to the most challenging extended plank position and hold for 3 seconds. Keep hands planted shoulder-width apart and walk your feet back to tall plank. Drop your hips into a yoga position called the Up Dog. Push your chest through, look up toward the sky, pull your shoulders away from the ears, and squeeze your upper back. Use only your feet to move back and forth between extended plank and Up Dog holding each position for 3 seconds.

Resistance Band Romanian Deadlift (RDL) Stand on an outstretched band with feet hip-width apart. Take a wider stance to increase the resistance. Grasp the ends of the band, bend slightly at the knees, and maintain an arch in the lower back. Squeeze your lats and pull your shoulder blades down toward your back pockets. Keep a rigid trunk and explosively extend your hips and straighten the knees to a standing position. Squeeze your glutes at the top, pause for a count of two, and hinge at the hip to start the next rep. Bend your knees as needed to maintain the proper back alignment. *Use as a backup or substitute for pull-throughs, but do not perform both exercises in the same routine.

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Reverse Pushup Start in a tall plank with a long neck and hips in line with your shoulders. Bend your arms and descend to the bottom of a traditional pushup. Keep the chin and chest close to the ground as you bend your knees and push back toward your hips. Imagine that you are performing an overhead press with your upper body and descending into a squat with your lower body. Return to the starting position by straightening your legs.

W Squat Jump In an athletic stance and toes facing forward, descend into a deep squat and reach straight arms in front of your face. Jump up as high as you can while swinging straight arms behind your body into a full shoulder extension. Land softly with knees in line with your toes and immediately lower back into a squat.

1980

THE SECOND CHAPTER

ARNOL D

> Already a bodybuilding legend, Arnold Schwarzenegger’s most memorable moments have come in the years since his retirement from the Olympia stage.

BY ERIC VELAZQUEZ, C.S.C.S.

AS ASTONISHING AS his bodybuilding career was, Arnold Schwarzenegger’s seventh and final Mr. Olympia win in 1980 didn’t signal retirement, but rather a he became a Hollywood megastar, headlining the biggest action flicks of the ’80s. His role as Conan the Barbarian (1982) was followed by the relentless T-800 in The Terminator (1984), making his indisputable accent fodder for millions of Arnold wannabes. But Arnold’s

post-O years haven’t been confined to the silver screen. After George H.W. Bush dubbed him “Conan the Republican,” in 2003 the Oak made a Reagan-esque move by making it into the California governor’s mansion. With political speeches, heart surgery, ski accidents, a Kennedy marriage, and philanthropy, Arnold, now 69, has had an incredible life and career. And he’s not done: As host of The New Celebrity Apprentice next January on NBC, Arnold is once again back in the spotlight.

PRESENT

MOVIES, MUSCLE, AND MARIA

DID YOU KNOW? The ’85 Conan spinoff, Red Sonja, starring Brigitte Nielsen, flopped, grossing less than $7 million.

THE TERMINATOR

Arnold’s star was already on the rise in Hollywood when he hulked onto the big screen as a nude, muscular killing machine from the future in James Cameron’s The Terminator. The movie, ahem, terminated the competition in its opening weekend and went on to gross $78 million. And when Arnold as the T-800 uttered the now-famous words “I’ll be back,” he meant it.

CONAN THE BARBARIAN

Between 1982 and 1984, Arnold got his first taste of box office success playing Robert E. Howard’s title character, with the film grossing nearly $70 million worldwide. Arnold performed most of his own stunts and became adroit at handling the two $10,000 swords he wielded over a five-month shoot in Spain. The 1984 sequel, Conan the Destroyer, which co-starred Wilt Chamberlain and Grace Jones, met financial expectations despite critics’ reviews.

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1983 SEPTEMBER 2016

1984

A F A RC HI V E /A L A M Y; Z U M A PR E S S /A L A M Y; A F A RC HI V E /A L A M Y; PH O T O S 12 /A L A M Y; DAV ID T ENENB AUM /A P PH O T O; C O L L EC T I O N C HR IS T O PHEL /A L A M Y; MI C H A EL O C HS A RC HI V E / G E T T Y IM AG E S

PREDATOR

Arnold was cast as Maj. “Dutch” apparently because “some damn fool accused him of being the best.” Co-star Carl Weathers, fresh off of burying his character Apollo Creed in Rocky IV, greeted Arnold in their first scene together with what is probably the most gratuitous non-Olympia, overly baby-oiled, biceps-highlighting handshake ever. “What’s the matter, Dillon? The CIA got you pushing too many pencils?”

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1986

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COMEDY, HITS AND FLOPS, AND POLITICS

TERMINATOR 2

The sequel of the century, Terminator 2: Judgment Day earned nearly $520 million—and Arnold’s new catchphrase “hasta la vista, baby” was born.

FIRST ARNOLD SPORTS FESTIVAL 1989 — Arnold, nearly a decade retired from bodybuilding, joined up with friend and former FBI special agent Jim Lorimer to bring a show to Columbus, OH. With Arnold’s backing, it soon grew to become one of the most hotly contested shows in physique competition and annually boasts an enormous expo, multiple other sports, and several international stops.

KINDERGARTEN COP

In a shocking turn, Arnold starred as a cop who goes undercover as a kindergarten teacher. The movie showed Arnold’s humor and vulnerability and won over new fans.

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1989 SEPTEMBER 2016

1990

1991

TRUE LIES

UNDER THE KNIFE 1997 — After years of putting it off, Arnold finally undergoes heart surgery to replace a congenitally defective aortic valve. Selecting either pig or cow tissue to replace it, Arnold told Oprah: “I’m not going to say which valve I chose, but now every time I see bacon I start crying!”

1992-1993

1994

1995

1996

1997

1998

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A F A RC HI V E /A L A M Y (3); M OV IE S T O R E C O L L EC T I O N /A L A M Y; R EED S A XO N /A P PH O T O; M OV IE S T O R E C O L L EC T I O N /A L A M Y

Arnold’s third collaboration with Cameron—a James Bond–esque action-comedy co-starring Jamie Lee Curtis and Tom Arnold—grossed $378 million.

SCHOOL ALLSTARS A nationwide contest renames Arnold’s Inner-City Games Foundation the AfterSchool AllStars (ASAS) in 2002. ASAS continues the good work of providing after-school programs to educate youth about health, fitness, and nutrition. Arnold serves as honorary chair and regularly uses his star power to raise funds for the many programs.

TERMINATOR 3

Arnold dons his dark shades and leather jacket once more for Terminator 3: Rise of the Machines, this time going mano a mano against T-X, a femme cyborg played by Kristianna Lokken. Arnold’s newest one-liner? “Talk to the hand.”

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2004 SEPTEMBER 2016

2005

2006

2007

2008

2009

END OF AN ERA In January, 2011. Arnold’s term as governor of California comes to an end. Later that year, Arnold and wife Maria Shriver announce that they are separating after 25 years of marriage.

BACK IN ACTION

The Last Stand (2013) is Arnold’s first feature role in nearly a decade; it earns $48 million. A fourth turn as the Terminator in 2015’s Terminator Genisys—the fifth film in the franchise—nets $440 million worldwide.

H E C T O R M ATA /A F P/ G E T T Y IM AG E S; C O L L E C T I O N C H R I S T O P H EL /A L A M Y; M A RC O G RO B / PA R A M O U N T PI C T UR E S; C O L L EC T I O N C HR IS T O PHEL /A L A M Y; MIK E BL A K E - P O O L / G E T T Y IM AG E S; A F A RC HI V E /A L A M Y

LOOK OUT BELOW At 59, Arnold breaks his femur skiing in Sun Valley, ID, at a resort where a blackdiamond run is named after him.

2010

2011

2012

2013

2014

2015

2016

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1

4

2

3

> Whether you’re part of the iron

brotherhood or an iron virgin, here’s all the gear you’ll need to get ripped. PHO T O G R A PHS BY JAY S UL L I VA N /// S T ILL LIFE BY BRI A N K L U TCH

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PROP STYLING BY RENEE FLUGGE

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STEP IT UP 1

2

É 4 5 3

6

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1 1

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2

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5 3

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GO ALL OUT

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2 4

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HELL

BY JOE KENN, C.S.C.S. PHOTOGRAPHS BY JAY SULLIVAN

> Gain endurance and burn up to five pounds of fat this month.

You’re not still jogging on the treadmill to get lean, are you?

Directions

How It Works «

LAPS 1 &3 1 FORWARD RUN Æ

2 MEDICINE BALL SLAM Æ

a

3 ACTIVE RECOVERY Æ GROOMING BY CHRISTIE CAIOLA

b

5 BACKWARD RUN (NOT SHOWN)

ÆGo to the straightaway

and run backward for 100 meters. Concentrate on keeping your shoulders over your toes, bending your knees, and extending your hips to run efficiently.

a

b

6 PUSHUP (NOT SHOWN)

ÆPerform pushups for 10 reps.

7 ACTIVE RECOVERY (NOT SHOWN)

ÆWalk, jog, or lunge for 100 meters around the curve of the track.

4 KETTLEBELL SWING Æ

8 MEDICINE BALL SITUP (NOT SHOWN)

ÆHold a medicine ball

with arms extended and perform a full situp. Repeat for 10 reps.

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LAPS 2 &4 1 LATERAL RUN Æ

a

b

2 MEDICINE BALL CHEST PASS TO GROUND Æ

3 ACTIVE RECOVERY Æ

4 GOBLET SQUAT Æ

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5 Æ

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6

7 ACTIVE RECOVERY

Æ

Æ

8 MEDICINE BALL TWIST Æ

a

b

«

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10

minutes «

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CARBS ARE NOT THE ENEMY > Turning carbohydrates into powerful

muscle-building, fat-burning weapons is a lot easier than you think. BY JOHN KIEFER

UNTIL NOW, YOU HAVEN’T HAD MANY options. If

uw foo malle eat uscl ad to ord: arti ood

MUSCLE & FITNESS

SEPTEMBER 2016

SHUTTERSTOCK

162

to get lean, you had to diet strictly—and weeks rivation stripped a little fat but also left you weaker. If your goal was to get bigger, you had pig. Then, of course, you’d pack on not only fat as well. The reason why both strategies than satisfying results can be answered in one Consuming large amounts of carbs y the sugary and starchy kind) raises your This triggers the release of the hormone ring your blood-sugar level back down.

DID YOU KNOW?

If you’ve just finished weight training, that’s good because insulin will take the calories you’re consuming straight to the muscle cells for rebuilding. At any other time of day, however, insulin will store those calories as fat. Manipulating this effect is the key to getting the perfect body— lean, muscular, and strong. I’m going to outline two methods of carb manipulation I have researched, road-tested, and ultimately trademarked: the Carb Nite system to lose fat and carb back-loading to pack on lean mass. You can alternate them throughout the year to

you have options—at last. As a former obese kid, I

Mu cles need after a workout to replenish stores and prevent further muscle

CARB NITE

If you want to get shredded and

significant fat without even working out.

DID YOU KNOW?

By shiftin eat carb actually co kind of tis

HOW TO DO IT you lift weights, so try to time it accordingly. Don’t worry about getting fat. Several studies show that because of the change in enzyme production that occurs in your body throughout your low-carb days, gaining fat on a Carb Nite is nearly impossible.

LEAN OUT

MAINTENANCE

This is where you get to look ripped all the time. Once you drop below 10% body fat, you’ll probably need two Carb Nites per week to keep your metabolism going and spare muscle mass. So you could have your first Carb Nite on Wednesday and your second that Saturday.

C L A I R E B E N O I S T; F U AT K O S E / G E T T Y I M A G E S

At this point, you’ve gotten your body to switch over from using carbs to fat for fuel. Return to the menu you used during recalibration, but this time you won’t have to follow it as long. Eat 30g of carbs per day, and once a week have a Carb Nite. Note that this is a six- to eight-hour “night,” not a daylong carb binge.

NUTRITIONATAG

A quick look at how to use each method.

CARB NITE

SAMPLE CARB NITE MEAL PLAN

7 A.M. 7:45 A.M.

8

9

10

11

12 P.M.

9:30 A.M.

1 P.M.

UPON WAK

POSTWORKOUT

LUNCH

Espres

1 scoop whey protein plus 5g creatine

CALORIE BREAKDOWN FOR A RECALIBRATION DAY.

0%

13%

Chef’s salad: 3 whole DHA eggs (hard-boiled, sliced) 2 oz diced ham 2 cups sliced cucumbers and cherry tomatoes 1 tbsp Parmesan cheese

23%

CARB BACK-LOADING

POST-WORKOUT NUTRITION USCLES NEED CARBS after a workout to enish their energy stores and prevent further scle breakdown. But if you’re on an ultralowb day as prescribed in the Carb Nite plan—or ’re doing carb back-loading but must train early he day—you can’t ingest many carbs without mpromising the program. These supplements help you get around this problem. We don’t ommend training without them.

CARB NITE

nsume 20 TO 40 GRAMS of a protein nd containing 50% WHEY and/or casein rolysates; also have 5G LEUCINE.

CARB BACK-LOADING

e same as for Carb Nite, but add 30 TO 50G of IGH-GLYCEMIC CARB source like RILOSE MALTODEXTRIN POWDER.

DID YOU KNOW?

You don’t need to follow any ticular regimen when employing r Carb Nite or carb back-loading. e nutrition is the most important ect of gaining muscle or getting , just make sure you fully commit ne eating strategy or the other. And make sure you follow “Post-workout Nutrition.”

1

2

3

4

5

6

7

8

9 P.M.

T R AV I S R AT H B O N E ( 2 ) ; PA U L TAY L O R / G E T T Y IMAGES; ISTOCKPHOTO; STICK MAN/AL AMY

3:30 P.M.

7 P.M.

9:15 P.M.

MIDDAY

DINNER

BEFORE BED

Chicken breast (6 to 7 oz) Bed of romaine lettuce 1 tbsp Caesar dressing

to lb of tri-tip steak Asparagus (sautéed in light butter, cooking spray, or olive oil)

scoop whey protein tbsp all-natural peanut butter celery stalk Decaf coffee

21%

31%

12%

CARB BACK-LOADING

To lean out and gain muscle, try carb back-loading. As the name implies, this limits carb consumption until late in the day. Taking in carbs in the afternoon or evening is done for a strategic reason. Carbs make both muscle and fat cells grow—and often at the same time. But by shifting when you eat carbs, you can actually control which kind of tissue grows. As stated earlier, Carb Nite can be effective without training. Carb back-loading, on the other hand, requires resistance exercise to work. Your body’s sensitivity to insulin is highest in the morning and lowest in the afternoon, leading many to believe that we should eat carbs first thing in the morning because much insulin won’t be required to keep blood sugar under control. The problem is that if you raise insulin even slightly by eating carbs—30 or more grams will do it—you seriously impair your body’s ability to burn fat for the rest of the day. Worse, you may even get fatter because of the presence of another hormone—cortisol. A stress hormone, cortisol will break down fat all morning, but combined with

SAMPLE CARB BACK-LOADING MEAL PLAN CALORIE BREAKDOWN FOR A DAY WITH EVENING TRAINING.

raised insulin, it can actually cause your body to create new fat cells. For these reasons, most of your carb intake must come in the evening. Toss in a weight-training workout right before you eat carbs, and you maximize your ability for insulin to store them in your muscle cells while leaving fat alone. Studies in the Journal of Applied Physiology have demonstrated that lifting allows muscles to use and store sugar for several hours post-training—that means it will be quickly absorbed by the muscles you’ve trained to help them recover and grow. The best part? You get to eat tasty treats almost every day.

DID YOU KNOW?

There are 46 grams of carbs in one McDonald’s Big Mac.

7 A.M.

8

9

7 A.M.

11

12

P.M.

12:30 P.M.

UPON WAKING Coffee (unlimited) 2 tbsp heavy whipping cream 1 scoop whey protein

10

LUNCH 10:30 A.M.

MIDMORNING SNACK

6 oz (or 6 slices) bacon cup cottage eese medium mato, sliced

cup almonds

8%

8%

9%

HOW TO DO IT DEPLETE CARBS

Follow a depletion phase similar to the recalibration period that begins Carb Nite, but over a shorter time frame. Keep carbs at 30 grams or fewer for five to six days and your body will store them more effectively.

START GAINING

What and when you eat will depend on when in the day you train (and if it’s a training day or not).

TRAINING AFTERNOON/EVENING TRAINING

This is the ideal setup. Until the afternoon, keep your carbs low—30 grams or fewer. Begin your weight workout at some point between 3 p.m. and 6 p.m. (It’s fine if you have to train a little earlier or later, but this is the sweet spot.) Afterward, ingest a post-workout shake that’s rich in carbs, and keep eating carbs until you go to bed. The same foods prescribed on Carb Nite apply here—pizza, ice cream, and so on. It is not uncommon for followers of the plan to eat 400 grams of carbs and still lose body fat while gaining muscle mass.

MORNING TRAINING

If you train in the morning, you’ll need to eat all amount of carbs after your workout ake advantage of supplements that help spike insulin (see “Post-workout Nutrition” on page 167) so you can recover from your workout without throwing off the hormonal hms of back-loading. That night, around at your carbs, but go mainly with sources like rice and potatoes.

AYS

this includes days you bs to a single late-day ssert before bed.

L AUR I PAT T ERS O N /G E T T Y IM AG E S; G O R M A N S T UD I O; A N TAG A IN / G E T T Y IM AG E S; T H O M A S F IR A K / G E T T Y I M A G E S ; YA G I S T U D I O S / G E T T Y I M A G E S

1

2

3

4

5

6

7

8

9

P.M.

3:45 P.M.

PREWORKOUT scoop whey protein plus 5g creatine

2%

6 P.M.

OST-WORKOU

7 P.M.

ngo or banana s coops whey pro s 5g leucine creatine

15%

r favord with rotein

58%

51 51 We survey the 51 Mr. Olympias with tweet-like advice from the winner of each contest. BY GREG MERRIT T /// PHOTOGR APHS COURTESY OF WEIDER HE ALTH & FITNESS

ON SEPT. 18, 1965, a standing-room-only crowd of 2,500 rabid fans in the Brooklyn Academy of Music screamed as Larry Scott was crowned the first Mr. Olympia. On Sept. 17, 2016, in Orleans Arena, the 52nd Mr. Olympia will be staged. Only 13 men have won the previous 51 O’s. In their honor, we’ve assembled advice

from each victor—from Scott’s initial two to Phil Heath’s five straight. Like tweets, no tip is longer than 140 characters and affixed to each are hashtags related to that year’s Olympia. This guidance and hashtag history lesson demonstrates that some things have changed while others have stayed the same over the O’s time.

’65 When curling, a bench locks your arms in place. I do preacher curls with a barbell and dumbbells in every biceps workout. #1stOlympia #26yrsold #NYC

’66 I eat a lot of beef, cottage cheese, and eggs. And I drink a lot of milk. Year-round, I don’t eat many carbohydrates. #Retirement #NYC

OLIVA, ARNOLD, COLUMBU

SERGIO OLIVA’S TIPS Back squats and front squats built my legs. I go as heavy as 3 reps when squatting, but then finish with a set of 20. #PooleWins1stBallot #Re-vote #NYC

’67

My favorite shoulder exercise is the press-behind-theneck. I do 5 sets x 5 reps. Sometimes I superset them with upright rows. #Unopposed #NYC

’68

’69 I eat 6 meals daily with lots of tuna, egg whites, and milk. I also eat steak, chicken, rice, oatmeal, and vegetables. #ArnoldDebut #Arnold2nd #NYC 172

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ARNOLD SCHWARZENEGGER ’70

’71

Find the exercises, sets, and reps that are most productive for you. Then experiment and add variety, but stay with the proven formula. #Tallest:6'2" #Youngest: 23yrsold #Sergio2nd #NYC

’73

If I did no other exercise for chest, I would always do the bench press. Nothing is better for chest thickness. #2Classes #WallerTallWin #Shortest:5’5” #Retirement #Columbus

I train calves every day, at least 10 sets x 10 reps with heaviest possible weights. I gave calves a special focus for years. #Unopposed #Paris

’74

I like the basics for biceps: barbell curls and dumbbell curls. I always supinate when I do dumbbell curls. #Domination #Columbu2nd #NYC

’76 FRANCO COLUMBU

’72 Barriers are placed not by your muscles but by your mind. I never want to visualize what’s been done before. I want to go beyond. #Sergio2nd #Essen

’75

Dumbbell pullovers at the end of my chest routine and before my back routine tie my chest and back together and stretch my rib cage. #Columbu ShortWin #NYC

Arnold presses are dumbbell presses with a twist. Go from palms back, elbows forward at bottom to palms forward, elbows out at top. #Pretoria

’77

’78

’79

I cycle my carbs when dieting. I go low carbs for 3 days and higher carbs on the 4th day. The higher day boosts my metabolism. #Columbus

A lot of people undertrain delts. Think of each delt head as a distinct, small muscle and do 10–12 sets for each head. #Columbus

Bulking was a disaster. So I stay within 5% of my contest weight year-round. And I use photos to measure progress, not the scales. #Aesthetics #Columbus

FRANK ZANE

DICKERSON, BANNOUT, HANEY

’80 ARNOLD SCHWARZENEGGER

FRANCO COLUMBU

’81

Sometimes I superset a chest exercise with a back exercise. Neither robs strength from the other, and the upper-body pump is fantastic. #Record7 #ChampLoss #Controversy #Comeback #Retirement #Lineup:4MrOs #Dickerson2nd #Zane3rd #Sydney

1 74

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’83 SAMIR BANNOUT

N E G G E R & C O L U M B U : A R T Z E L L E R , © F I T N E S S P U B L I C AT I O N S , I N C ; BANNOUT & DICKERSON: BALIK

’82 CHRIS DICKERSON

’84

Moderate weights, workout volume, and training intensity are best for consistent gains without injuries. #ChampLoss #24yrsold #NYC My split is 3 on, 1 off. Day 1: Chest and arms. Day 2: Legs. Day 3: Back and shoulders. Day 4: Off. Then start over. #Oliva8th #Brussels

’85

I never get away from the basics for back: barbell rows, T-bar rows, cable rows, pulldowns, and pullups. #Gaspari2nd #Columbus

’86

I train abs in every workout. I usually do hanging leg raises, incline situps, and seated leg raises, 4 x 15–20 for each. #Gaspari2nd #Gothenburg

’87

This is a typical postworkout meal: chicken or fish, spinach, rice or noodles, 5 oz pineapple, 2 slices whole-wheat toast, water. #Gaspari2nd #LA

’88

Don’t start messing around with all the little details until you know what you’re doing. Master the basic, compound exercises. #Domination #Rimini

’89

I always end my shoulder workout with upright rows (4 sets x 6–10) to tie my delts and traps together. #TrailingAfterPrejudging #Labrada2nd #Chicago

’90

I use a high-potency multivitamin/mineral supplement daily. Closer to a contest I take more Bcomplex and C to aid recuperation. #Record8 #Retirement #BiggestLineup:27 #Yates2nd #Orlando

’91

YATES, COLEMAN

Muscle growth takes place outside of the gym after you’re fully recovered. That’s why I advocate training only 3–4 times per week. #Levrone2nd #FerrignoComeback #Helsinki

’92

I train rear delts after lats and before lower back with machine and dumbbell rear laterals, 1 set x 8–10 of each. #Domination #Bigger #Wheeler2nd #Atlanta

’93

I do 2 sets for calves once per week: standing calf raises and seated calf raises, 10–12 reps each. The key is full ranges of motion. #Domination #Ray2nd #Atlanta

’94

My first meal is: 100g oatmeal, 2 whole eggs and 6 egg whites, 2 slices whole-wheat toast, 1 banana, water. #Domination #Injury #Levrone2nd #Atlanta

’95

’97 YATES

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’96

’98 #NYC I rarely change exercises. But I alternate 2 different workouts for each body part, so I never do the same workout twice in a row. #Wheeler2nd #Vegas

’99

In my first meal after a workout, I almost always have 2 chicken breasts and a baked potato. #Levrone2nd #Vegas

’00

I did those heavy, single-rep lifts for the video camera. I use big weights, but I always aim for 10–12 reps in my workouts. #Controversy #TrailingAfter Prejudging #Vegas

’01

One back workout is for thickness and has deadlifts and rows. The other is for width with 2 types of pulldowns along with rows. #Controversy #Levrone2nd #Smaller #Vegas

’02

CHRIS LUND (2)

I do 6 exercises for triceps each week, 3 per workout. One routine ends with close-grip bench presses. The other starts with skullcrushers. #Cutler2nd #Jackson3rd #Vegas

’03

When you do ’em right, walking lunges work because they’re hard. Lunges add quality muscle and lines to my quads, hams, and glutes. #Heaviest:297lbs #40yrsold #Cutler2nd #Vegas

’04

For squats to be effective you need to stay as upright as possible and get down to at least parallel. #Record8 #41yrsold #HaneyTie #Cutler2nd #Vegas

’05

CUTLER, JACKSON, HEATH

JAY CUTLER

’06

I prefer dumbbells over barbells for shoulders. I like the freer range of motion and the need to balance the 2 sides. #ChampLoss #Coleman2nd #Vegas

’09

’10

A typical meal for me in the offseason is 10 oz of beef, buffalo, or steak and, to keep my calories high, 2 cups of white rice. #Controversy #Martinez2nd #Jackson3rd #Coleman4th #Vegas

I’ll sometimes do rest-pause for calves. I’ll stop when I reach failure, rest for a few seconds, and then get a few more reps. #ChampLoss #Warren2nd #Jackson3rd #Heath5th #Vegas

I do cardio on the StepMill for 40 min. first thing in the morning. I’ll do a second session later if needed. #4thWin #Heath2nd #Vegas

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’08 DEXTER JACKSON

SEPTEMBER 2016

KEVIN HORTON; BILL COMSTOCK

’07

When I go heavy on stiff-leg deadlifts, I feel them too much in my back. Stay light and focus on the stretch, maintaining constant tension. #ChampLoss #Cutler2nd #Greene3rd #Vegas

’11

Don’t do extreme lowfat and low-carb in the off-season. Instead, focus on getting enough protein and calories to grow. #Greene2nd #Vegas

’12

I don’t do any wrist curls. I’m lucky that my forearms grow enough from biceps work, especially hammer curls. #Greene2nd #Cutler6th #Vegas

’13

’14

’15

MONIQUE RICARDO BIRTH DATE:

Aug. 17, 1984 BIRTHPLACE:

Portsmouth, VA RESIDES:

Dallas, TX HEIGHT: 5'10" WEIGHT: 152 lbs

Instagram: @moniquericardobjj

HOOK

KICKING

Take a small step outward with your lead foot; pivot on the balls of your feet and turn your hips over as you throw the kick. protected with your nonworking hand. Alternate arms.

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with him. At first I thought it was awkward, but I stayed. How long did you train in BJJ before you entered tournaments? After three weeks I won my first tournament with a guillotine choke. Was it difficult when you were starting out being a female in a male-dominated sport? I’m not very athletic, and this was really the first sport that I played, so that was really weird. In BJJ, you have to keep your weight right on top of the person and you need to close the space so you become one with the person. It took me a long time to get that down because I did not want to get so close [laughs]. Now I have to be careful when I train with the men because no guys want a girl to beat them. It’s looked down upon in martial arts to focus on just size. Is there any truth to that? To an extent, because you’ll see really big guys come in, and it delays the learning process. They try to put their strength into everything, which can work against you in BJJ. At first you may be able to rely on strength, but as you move up in rank the technique will trump muscle. Jiu-jitsu is designed for the smaller guy to beat the bigger one. How is your training structured? It’s a combination of everything. I’ll hit weights in the morning—I follow a normal bodybuilding training split— teach a little while watching the kids in the afternoon, and then get my jiu-jitsu practice in at night. Did anything change when you began to get more serious about martial arts? I cut back on my leg training. When

UPPERCUT

I do hit legs, it’s on Friday so I have the whole weekend to recover. If not, I wouldn’t be able to hold my guard. How has your time as an IFBB pro helped when creating a diet for BJJ? Bodybuilding taught me a lot about

nutrition. I eat a lot of protein, get a good mix of greens, and I love oat bran. I just have to eat more since I burn so many more calories. I love, love, love to cook, though. A typical cheat meal for me would be a burger with sweet potato fries or a Brazilian pizza [thin crust with nontraditional

[BJJ] is a game of human chess, and even when you get your black belt, the learning never stops. You learn a lot about yourself because you have to conquer yourself and overcome your fears.

toppings such as corn, quail, curried chicken, eggs, raisins, and bananas].

JAB PUNCH

Extend your lead arm, making sure to turn it over so your shoulder protects your jaw. While one arm is extended, the other should be at your face. After the punch lands, immediately bring it back into place.

What’s more difficult: prepping for a bikini show or getting ready for a BJJ tournament? Definitely getting ready for a jiu-jitsu tournament. I’m a routine-oriented person, so the bikini-show diet is easy for me, and I like stepping onstage. BJJ is different; there’s anxiety, the pressure of the tournament, and the self-doubt. You have to conquer your mind. It’s a game of human chess, and even when you get your black belt, the learning never stops. You learn a lot about yourself because you have to conquer yourself and overcome your fears. Have you ever prepped for both at the same time? Yes! My last bikini show—the [2014] Europa in Dallas—was tough because I fight in the medium–heavy division (around 165 pounds), but I step onstage at 138. The weight change made me switch up my game plan. When you’re bigger, you can pull off different moves more easily, so I had to adapt to being more mobile but not as strong.

FAT-BURNER CIRCUIT Perform these combos for 30 seconds, then rest for 15 seconds and repeat. EXERCISE

Combo 2: Left uppercut, right uppercut, left hook, right hook

LEFT HOOK

The wrist is a sensitive area. Be sure to keep it tight when striking the bag.

Two rounds per combo may not seem like much, but boxing is a high-intensity workout that will burn you out pretty quickly. After a week, try adding one set per combo.

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Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension. —DAVE RIENZI (JOHNSON’S TRAINER)

Leave your form; it’s th

MONDAY

BACK EXERCISE

SETS

REPS

REST

Vince Taylor Hammer Strength 1-arm Pulldown

3

15

60 sec.

Hammer Row

6

12

30 sec.

Reverse-grip Hammer Strength Pulldown with Bands*

4

10

60 sec.

Cable Row with D-handle**

3

20, 15, 10, 20

60 sec.

Hammer High Row

3

10

60 sec.

Rope Pullover

6

12

60 sec.

Hyperextension

3

10

60 sec.

*Hook bands to bottom of machine where extra plates are stored; loop bands to top where you would normally load weight. Hold for 2 seconds at the bottom, and perform 10 slow half reps at the top. **Perform a 20-rep dropset after Set 3 using same weight as Set 1.

WEDNESDAY

LEGS EXERCISE

SETS

REPS

REST

Barbell Glute Bridge*

4

12

90 sec.

Single-leg Extension

3

20

90 sec.

Vertical Leg Press with Chains

5

15

90 sec.

Walking DB Lunge

3

24

90 sec.

Leg Press

6

15

45 sec.

Lying Leg Curls

4

12

30 sec.

Seated Leg Curls

5

12

30 sec.

*Hold last rep at the top, squeezing your glutes as hard as possible for 10 seconds.

THURSDAY

SHOULDERS EXERCISE

REPS

REST

DB Side Lateral Raise

6

12

30 sec.*

One-arm Cable Lateral Raise **

4

10

30 sec.

Reverse-grip EZ-bar Front Raise***

3

10

30 sec.

Hammer Strength Shoulder Press

6

12

30 sec.

Bent-over DB Lateral Raise

4

12

30 sec.

One-arm Cable Bentover Lateral Raise

5

12

no rest

*Hold arms out and pulse up and down during rest period. **At the end of each set, perform 10 slow partial reps on bottom range of motion. ***At the end of each set, perform 10 slow partial reps.

PER BERNAL

ego at the door and focus purely on e best way to activate the shoulders.

SETS

CABLE OVERHEAD EXTENSION

> Combine old-school body-weight

moves with a couple of proven triceps blasters for a bigger set of pipes.

THE STRAIGHT UP SERIES

TRICEPS

RYAN TERRY is a fitness model and IFBB physique pro. Follow him on Twitter: @ryanjterry

TRICEPS

IL one ojec me sh ur om e lo at c

BIGGER TRICEPS ose do-it-yourself u can do easily at g out some diamond n your living room w sets of dips on n countertop and r triceps are fried. ysique enhancers done in a studio , but we’re suckers

for weight rooms, too. So what we’ve done here is take that at-home routine to the gym to spruce it up with some barbell and cable work for added triceps isolation. This workout is bookended with the aforementioned DIY moves (replacing the granite countertop with actual dip bars), sandwiching lying EZ-bar

LYING EZ-BAR EXTENSION

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MUSCLE & FITNESS

SEPTEMBER 2016

extensions and cable overhead extensions in between. What you’re left with is a nice blend of body-weight and machine training, multijoint mass builders, and single-joint detailers. Know what else you’re left with? A beefier pair of tri’s you can enjoy in the comfort of your own home, or anywhere else you care to flex.

SAVE UP TO $45 FOR A LIMITED TIME! FOR NEW OR RENEWING SAM’S CLUB® MEMBERS ONLY

THE

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®

1

1 Subjects combining the core ingredients in MuscleTech® Premium 100% Whey Protein Plus (creatine and whey protein) with a weight training program gained 70% more lean muscle than subjects using regular whey protein (8.8 vs. 5.1 lbs.). Read label before use. © 2016

TRICEPS

TRICEPS PUSHUP

THE WORKOUT

TRICEPS Go to failure, then beyond. EXERCISE

SETS

REPS

4 * Lying EZ-bar Extension

DIP

3

10–12

3

12–15

Superset with Cable Overhead Extension

** *On the first two sets, stop short of failure (SF); on the last two sets, go to failure (F) on each. **Failure + rest-pause (RP). Fail, rest 15 seconds, rep out.

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S H O T O N L O C AT I O N AT G L O B A L F I T N E S S I N C . , G A R D E N A , C A

MUSCLE & FITNESS 2016 EDITORIAL SURVEY M&Fers: we want to hear from you! Tell us how we’re doing. Complete the following survey online at muscleandfitness.com/2016magazinesurvey or tear it out, fill it in, and return it to us at Muscle & Fitness Survey, 4 New York Plaza, 2nd Floor. Attn: DF, New York, NY 10004. We’ll randomly choose one name from the completed surveys to win a $250 American Express card. Five others will receive $50 Amex cards.

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Gear Body Weight 10 Things You Didn’t Know About...

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Physique Instant Muscle Abs and Core 15-Minute Feast 1 Food, 5 Ways

Inspiration Iron Maiden Rate My Workout Star Power Feats of Strength 20-Minute Workout Recipe of the Month

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T

Training

T

Too many

T

Yes

T

No

T

Yes

T

No

T

Too much

T

T

Yes

T

T

Nutrition

T

T

Old-School Ass Kicker

T

Cardio

T

T

CrossFit

Supplements

T

Bootcamp

Celebrity profiles

T

Just enough

Too little

T

Just enough

On occasion

T

No

Too few

15. Do you feel the workouts are more impactful when the model is shirtless?

26. Which of these magazines do you read (newsstand or subscribe to)?

T

T

Yes

T

T

On occasion

I don’t care what he is wearing

Men’s Fitness

T

FLEX

T

T

Iron Man

T

T

Train

Men’s Health

16. Which recurring column would you most like to see?

T

T T

27. Do featured contests and giveaways influence your purchase of Muscle & Fitness?

T T

MMA training tips CrossFit-style workout advice

T

Grooming

Muscular Development

Gear reviews

Obstacle Course Racing (OCR) training

T 17. Do you want more Q&A or advice columns from our experts?

T

T

Yes

No

T

More nutrition features Fewer nutrition features

T T

More long-form reporting Less long-form reporting

T T

T

More training features

T

Fewer training features

More celebrity workouts Fewer celebrity workouts

T T

T T

Educational A hybrid of the above

T

Sarcastic

Funny

20. If we ran a column dedicated to fitness entrepreneurs each month and their business/product, would that interest you?

T

T

Yes

T

Yes

T

Every day

T

T

Several times a week

T

Several times a month

T

Once a month or less

Never

30. Do you watch original videos from Muscle & Fitness?

T

Yes

No

31. If yes, where do you watch them?

T

muscleandfitness.com

YouTube

32. What would you like to see more of on muscleandfitness.com?

T

Celebrities

T

T

Athletes

T

33. Are you:

No

No

29. How often do you visit muscleandfitness.com?

No

21. Do you want to see more diverse training methods—bootcamp, OCR, Orange Theory, etc.—covered in M&F?

T

T

Yes

T

It’s fine as is

No

28. Would the inclusion of a poster influence your decision to purchase Muscle & Fitness?

T

19. Do you want the tone of M&F to be more…

T

Yes

T

18. In the M&F feature well would you like to see…

T

Men’s Journal

T

Girls

T

Male

Instruction

Female

34. Which best describes your age?

T T

Under 18 45–54

T T

T

18–20

21–24

T

25–34

T

35–44

55 or older

22. Would you like to see M&F produce more original video series?

T

T

Yes

35. Are you:

No

T

23. Which of the following columns would you like to see added?

T

T

Training 101

T

Anatomy

Alternative Health (breathing methods, meditation, yoga, etc.)

T T

Cost of ingredients Calories/nutritional content

T T

Time to cook

T

T

Under $25,000 $75,000– $99,999

All of the above

T

Losing body fat

T

T

Widowed/divorced/separated

T T

$25,000– $34,999 $100,000– $124,999

T T

$35,000– $49,999 $125,000– $149,999

T T

$50,000– $74,999 $150,000 or more

Contact info: E-mail:

Address:

25. What is most important to you? Adding mass

Married

Ease of preparation

Name:

T

T

36. Which best describes the total combined annual income for all working members of your household?

T

24. What’s most important for your meal prep?

Single

Putting on lean muscle

T

City: I want to know it all

Telephone:

State:

Zip:

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

PROPER FORM

Why does my lower back hurt when I overhead press?

A:

EDGAR ARTIGA

ASK

A:

BEFO TRAIN

you wa to do more motion foam rolling, whe roll the muscle ou with quicker and longer motions on the roller. When you’re done lifting is when you really want to dig—apply steady pressure, and release those trigger points. —Eric Wilson

START SOFT New to foam rolling? Use a softer roller before increasing the firmness.

What are some mobility tools that I should keep in my gym bag? —NATHAN W., CHANDLER, AZ

A:

I ALWAYS

recommend a tennis ball, a foam roller, and bands to loosen up the shoulders. A balance pad is also worth looking into. Obviously a Bosu ball won’t fit in a gym bag, but it’s a great tool. If your facility has one, use it to work on balance, which will help teach the brain how to better control the body.

I bought a new lifting belt. When should I wear it?

A:

ERIC WILSON is a master personal trainer at 02 Fitness and the BioMechanics Method Corrective Exercise Specialist of the Year.

194

MUSCLE & FITNESS

SEPTEMBER 2016

MICHAEL GEREMIA, N.A.S.M., C.P.T., C.E.S., is a certified personal trainer.

SEND YOUR QUESTIONS TO [email protected]

BIG BREATH

MICH A EL DA R T ER; PAV EL Y T H JA LL

ASK

SEND YOUR QUESTIONS TO [email protected]

What’s ZMA, and can it help me in the gym? —RORY M., ALLENTOWN, PA

A:

ZMA (zinc magnesium aspartate) aids muscle recovery and helps you get restful sleep. It also assists with protein synthesis and testosterone production, which will help build lean muscle. Look for ZMA with about 450mg of magnesium, 30mg of zinc, and 11mg of vitamin B6.

LINDA STEPHENS is a clinical nutritionist based in Darien, CT.

—KEITH T., LINCOLN, NE

A:

YOU’LL START TO

notice a loss in muscle mass in two to three months. Your strength, however, will start to diminish after just two weeks. When you return to training, the muscle should return quickly because of “muscle memory”—a neurological and physiological response when a

196

MUSCLE & FITNESS

muscle is overloaded with weight. This overload will cause the muscle cells to produce new nuclei to help the muscle grow larger and stronger.

—JARED A. SANTA CLARA, CA

A:

Studies are mixed on whether breakfast has an effect on your metabolism. A good rule of thumb: Eat more when you are more physically active and less when you are less active. Most important, listen to your body. If you aren’t hungry when you wake up, don’t force yourself to eat.

ELISABETTA POLITI, DEAN MADDALONE, P.T.A., C.S.C.S., U.S.A.W., is the director at the Professional Athletic Performance Center.

SEPTEMBER 2016

R.D., is the nutrition director at Duke Diet and Fitness Center.

IS T O C K PH O T O; M A R K W IENER /A L A M Y; L AT H A M & H O L ME S /A L A M Y

How long will it take for my body to lose muscle mass if I am sidelined from training?

I’m never in the mood to eat in the morning. Is it bad to skip breakfast?

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I hate vegetables. If what should it be?

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FOR MORE

THE LAST WORD

Marshall Plan A pioneer in the fitness industry inspires in death.

I TYPICALLY USE THIS COLUMN either to share training and nutrition information I’ve picked up over my decades in fitness or to get something off my chest (an outlet for which I’m endlessly grateful). This issue, however, I want to honor a man who, though not a household name, made a significant impact on fitness. Arlan Marshall, born Feb. 28, 1935, started out life inauspiciously. With an absentee father and overwhelmed mother, Marshall bounced around throughout the child-welfare system in Southern California from the time he was 4 until he was in high school—13 foster homes and orphanages in all. It was upon seeing an ad for the Charles Atlas bodybuilding course in the back of a comic book that he decided being skinny and weak was no way to live. He scraped together enough money to send away for the course, and thus began his journey to a life of strength, confidence, and in time, great wealth. As a teenager, Marshall began working at inaugural Mr. America winner Bert Goodrich’s gym in Hollywood for a dollar an hour, vacuuming floors, training members, and selling memberships at a time when gyms were as foreign to most people as hookah bars. There, he honed his skills as a salesman and became so good that he eventually caught the attention of health-club-chain pioneer Vic Tanny, for whom he would go to work. Marshall then went on to open his own spas (a common term for health clubs back in the day), which later merged with Jack LaLanne’s European Health Spa chain. In addition to becoming a wildly successful gym-chain owner/ operator, Marshall practiced what he preached, winning the title of 200

MUSCLE & FITNESS

MARSHALL’S FOUR PHASES: Arlan Marshall has earned his spot within the pages of Muscle & Fitness and on our website as well. To see more documents and photos of Marshall, visit muscleandfitness.com/arlan.

Mr. Jr. Muscle Beach in 1953. A few years before he passed away this past May 28 (maybe not coincidentally on my birthday), Marshall sent his daughter Kelly a note, which she forwarded to my friend Lynn in Arnold Schwarzenegger’s office, who then forwarded it to me: With God’s blessing there

SEPTEMBER 2016

are 4 phases to life on earth. I am sending you my first 3 phases. If I’m not here for my 4th, get a good camera, adjust my body (make sure to give me the “V” shape, and make sure the lighting is good), then send a copy to Muscle and Fitness [sic]. Hopefully, they will do a small article featuring my healthful lifestyle. Thanks, Dad.

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