Muscle & Fitness Usa - January 2018.pdf

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IN EVERY ISSUE 12 132 136

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SECTIONS 23

43

ON THE COVER

70

F R O M

T H E

C H A I R M A N

STEP BACK, THEN UP

Craft a plan. Then execute it to achieve success in 2018 and beyond.

A 

s the new year kicks off, this is the perfect time to take a breather and reevaluate your goals (whatever they may be) for 2018 and, more important, develop a realistic plan that will get you there. I cannot stress enough how important it is to take the time to dive deep into what you want to achieve both in the short- and long-term over the coming days, months, and even years. In regard to fitness, more gym memberships are sold in January than in any other month. On the surface, this is a positive thing. However, in reality, it’s a response to the pressure some of us feel to make a resolution. For many people, the decision to join a gym and change one’s lifestyle is not a calculated one. Committing to be fit isn’t an endeavor to be taken lightly. And I think it’s safe to say that you, the M&F reader, are dedicated to the fitness lifestyle, and I commend you for it. Even so, stop making resolutions and make a list of fitness goals. By doing so, you can more effectively evaluate the effort you’ve put in to achieving your goal and then tweak your routine, your diet, or both accordingly. With the start of a new year, you have the perfect opportunity to really take a step back and look at all aspects of your fitness protocol with a wide-angle lens. When you do, you just may find that a fresh start is what you need to get you growing again, making for a fitter, stronger you in 2018.

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MUSCLE & FITNESS / JANUARY 2018

The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.

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18 WAYS YOU CAN

> Want to look

like IFBB physique superstar RYAN TERRY in 2018? Start by incorporating these muscle-building tips, each supplied by a different fitness expert.

DOMINATE 2018!

BY ERIC VELAZQUEZ, C.S.C.S. /// PHOTOGRAPHS BY STEVE SMITH

A

S THE 2017 CALENDARS MAKE WAY FOR

their 2018 replacements, you are likely contemplating swapping out last year’s physique with an updated version—one more akin to the one you see splashed across the pages of this magazine. And

It’s been a banner year for the 29-year-old Englishman, who took first at the Arnold Classic and finished sixth in the crowded (read: competitive) Olympia Physique divi-

sion. But that success seems to have only whet Terry’s appetite for bigger and better things in 2018. “My ultimate dream is and always has been to win that Mr. Olympia

title,” Terry says. “If I take that title, then I will have achieved the ultimate dream and everything I set out to in my career.” Terry, who spent years competing as a gymnast before going the fitness model route, has flourished in a division that celebrates muscle symmetry, clean lines, and impeccable conditioning—which are worthy goals for any physique-conscious gymgoer. On the following pages, you’ll find a collection of tips, tactics, and strategies from our stable of fitness experts that you can start putting to work for a more Terry-like physique in 2018.

JANUARY 2018 / MUSCLE & FITNESS

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18 T I P S FOR 2018

FOR A SIX-PACK, GO HIGH-VOLUME What are you currently doing for your abs? A few finishing sets at the end of your workout? One or two exercises twice a week? The occasional high-rep set? That’s cute. There’s a reason Ryan Terry looks better in boardshorts than you. Part of it is the ruthless, high-volume routine he has adopted to develop the coverworthy abs you see here. “I train them twice a week but dedicate my whole hour’s session to my abs,” he says. Let that sink in for a minute. In a world gone Tabata, Ryan Terry spends a full freakin’ hour training his middle…twice a week. “In the early days, I used to train my abs every single day but quickly learned, with a bit more education, that this was a little excessive and in fact was counteractive, as it meant that I was not giving the muscle tissue enough time to repair between each session,” Terry says.

“Twice a week means that I give my abs enough time for muscle recovery, but hitting them hard during those sessions ensures I maintain that 3-D look.” For abs like Terry’s, try the following workout.* T E R RY A B S

S I X - PA C K W O R K O U T EXERCISE

SETS

REPS

4 4 CABLE CRUNCH WITH ROPE SUPERSET WITH DECLINE BENCH LEG RAISE

4

18–20

4

18–20

4 4 SUSPENSION TRAINER AB CRUNCH SUPERSET WITH KNEE RAISE

4

20

4

15–18

* Terry performs this workout while

fasted. He rests no more than 60 seconds between supersets.

FAIL LESS If you’ve had it beat into your brain that you must venture into failure-ville because that’s where the “gainz” are, you’ve been led astray. “Going to failure isn’t necessary and may do more harm than good,” says powerlifter and strength coach Greg Nuckols of strongerbyscience.com. Science backs up Nuckols’ claim. A recent study in the European Journal of Applied Physiology discovered that it took longer to recover from a training session when going to failure versus staying away from failure but still performing the same training volume. Meanwhile, a study in the Journal of Strength & Conditioning Research found that training all the way to failure wasn’t necessary to maximize muscle growth. A better bet is to keep absolute muscle failure to the final set of your main mass-building moves in order to avoid overtraining and experience long-term muscle gains. Or gainz.

BATTLE THE BELLS

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MUSCLE & FITNESS / JANUARY 2018

Shot on location at EOS Fitness, L as Vegas, NV

G R OGORM O IONMGI N BY G C BY H RCIHS R TA I SLT A LO L RLEOTROE T O

If you’re not already using kettlebells in your training, you’re missing out. “The kettlebell is one of the most effective tools to help develop a lean, muscular physique,” says strength and speed guru John Cissik, M.S., C.S.C.S. (cissik.com/blog). There are many reasons to incorporate the kettlebell into your conditioning. First, it uses nearly every muscle in the body while emphasizing the muscles of the core, glutes, and hamstrings. Second, it burns a lot of calories because it’s a total-body exercise, performed rhythmically, with weights. Third, it’ll improve your aerobic fitness. Cissik’s favorite kettlebell workout? “Jump rope for 60 seconds, then do kettlebell swings for 60 seconds, then do 60 seconds of planks. Repeat the circuit six times.”

RYAN TERRY

18 T I P S FOR 2018

MAKE MEAL PREP FUN AGAIN You already know that you should be prepping a lot of your food in advance for the week ahead in order to eat clean and save cash. The problem is, consuming the same lunch every day can make you feel as if you’re dining in the Shawshank State Penitentiary. That’s why you’ve got to get creative. “Let’s say you make a week’s worth of barbecue chicken in a slow cooker over the weekend,” says Toby Amidor, M.S., R.D., author of The Healthy Meal Prep Cookbook. “During the week, you can use it over a salad, in a wrap, on a pizza, or to top sweet potatoes.” The same goes for chili, says Amidor: Prep it on Sunday and use it all week—in a quesadilla, over a salad, or with a dollop of Greek yogurt.

EMBRACE THE MASON JAR Prepping your meals in advance is a smart move. But you should be preportioning them, too. In other words, divide your meals into containers ahead of time so you never face a fridge full of huge portions. “This will help you avoid overeating, which is the biggest obstacle to eating healthy,” Amidor says. Her container of choice? Mason jars. “I especially love them for salads and trail mixes. You can grab them and go, and you don’t have to worry that they’ll spill.”

BREAKFAST HARDER It’s not just what you eat that’s important to carving a six-pack. It’s also when you eat it. A study in the American Journal of Clinical Nutrition showed that people who ate a big chunk of their calories closer to bedtime were more likely to be chubby. “It’s becoming clearer that consuming more of your 18

MUSCLE & FITNESS / JANUARY 2018

calories earlier in the day promotes a leaner physique,” says Matthew Kadey, M.S., R.D., author of Rocket Fuel: Power-Packed Food for Sports + Adventure. Start following this sound dietary advice: Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

EAT YOUR AMINO ACIDS We love BCAA pills and powders as much as the next guy, but getting your protein via food may be your best bet for a physique worth gawking at. “More and more research is supporting the idea that

food-based sources are more beneficial for muscle recovery and muscle protein synthesis,” says Dana Angelo White, M.S., R.D. (danawhite nutrition.com). “Seek out sources like chicken, cottage cheese, eggs, Greek yogurt, salmon, and beans. Make these foods constant fixtures in pre- and post-workout fueling.”

RESPECT RECOVERY You already train hard. Now it’s time to put the same effort into your recovery. “Recovery is just as important as training,” says Anthony J. Yeung, C.S.C.S., creator of

study in the Journal of Strength & Conditioning Research showed that foam rolling improves joint range of motion and speeds recovery without compromising strength. So make it a habit to spend 10 to 15 minutes foam rolling your muscles after a workout or before bed. It will increase blood flow and turn on your parasympathetic nervous system to help your body unwind and recover. It might even help you fall asleep.

SLOW DOWN

MY ULTIMATE DREAM IS TO WIN THAT OLYMPIA TITLE.

It’s a fairly simple concept, going back to the Pumping Iron days and even earlier: To increase your muscle’s time under tension (and improve muscle growth), slow down the lowering portion of your lifts. “Decrease the load and focus on slow eccentric phases to increase time under tension, improve your control, and make muscles work harder,” says Lee Boyce, C.P.T. (leeboycetraining.com). As a general rule of thumb, Boyce recommends the following plan for movements like the bench press, squat, leg press, and pushup: three to four seconds down, a second pause at the bottom, then explode up.

GET MORE Z’S groombuilder.com. He recommends taking time every day to stretch, meditate, and do breathing exercises to avoid running your body into the ground. Also, you should be doing 30 to 40 minutes of aerobic cardio like running, cycling, indoor rowing, or hiking twice a week. “The better your aerobic conditioning,” Yeung says, “the better your recovery.”

ACTUALLY FOAM-ROLL Here’s a resolution for you: “This year I’ll actually foamroll.” Because you really should be using that damn thing. A recent

Instead of rifling through Tinder profiles till the wee hours, hit your pillow and get some much-needed shut-eye. For optimum results, aim for seven to nine hours of sleep per night. Anything less impedes your ability to grow muscle and burn fat. This is because bad sleep patterns wreak havoc on two crucial hormones: growth hormone and testosterone. But that’s not all. “Less sleep leads to low leptin, which leads to eating more food,” says trainer Walter Norton Jr. (ipfitness.com), who helped Ben Affleck pack on his Batman muscle. “Also, sleep deprivation leads to high levels of ghrelin, which increases

hunger and unplanned food choices.” Bottom line: The less you sleep, the more you eat. And the worse you eat.

MOVE EVERY WAY In the kitchen, a balanced meal is important. In the gym, a balanced workout is vital, too. As Chris Gray, C.S.C.S., a performance specialist at Ignition APG (ignitionapg.com), points out, the six main movements that humans use on a daily basis are push, pull, squat, hinge, carry, and rotate. Aim to incorporate all these motions in your training week to unlock your best body. Gray recommends this workout, which covers all your movement bases: overhead press (push), bentover row (pull), front squat (squat), Romanian deadlift (hinge), farmer’s carry (carry), and medicine ball twist (rotate).

DO MORE SETS, NOT MORE REPS This year, don’t be afraid to question the norms. Like the norm that says you should do three sets of 12 of every exercise. For movements like the bench, squat, and deadlift, Matt Pudvah, C.S.C.S., head strength coach at the Manchester Athletic Club in Massachusetts (@mattpudvahcscs), recommends doing low-volume, high-intensity work. “By incorporating more set and rep schemes like 8x2s and reducing sets to failure, you will recover more quickly, gain strength much faster, and be in a better place hormonally for any hypertrophy work that follows.” Similarly, Josh Bryant, M.S., C.S.C.S. (joshstrength.com), recommends this biceps blast: “Take the same weight you’d use for 12 reps. Curl it for three reps, rest 15 seconds, curl it for another three reps, rest another 15 seconds, and repeat this for five straight minutes. You’ll get way more done in less time.” JANUARY 2018 / MUSCLE & FITNESS

19

18 T I P S FOR 2018

DON’T DITCH CARDIO If you don’t enjoy doing your cardio work, you will look for any reason to skip it. So unless jogging for 45 minutes is your idea of a party, make this the year you add some spice to your cardio sessions, says Pudvah. Ditch the boring treadmill in favor of implements that are a heck of a lot more fun, like sleds, slide boards, medicine balls, and jump rope. Hell, you could even swim or play Ultimate Frisbee. Says Pudvah: “They all work your cardiovascular system very differently than a treadmill.”

GO WIDE Want a wide back like Terry? Make sure you’re using the wide-grip pulldown. After all, some guy named Arnold once famously said, “Wide grip, wide back.” To take it a step further and really target those upper, outer lats, try this technique recommended by celebrity trainer Alec Penix (@alecthetrainer): Pull the bar forcefully down to your chest, then let it back up and pause for two to three seconds at the midway point before returning the bar to the start position. Do this for four sets, starting at 12 reps and working your way up in weight to eight reps on the last set. Finish things off with a dropset.

EASE UP Even if you want to be more ripped than Ryan Reynolds in Deadpool, it’s detrimental to go balls-out every day of the week, let alone the year. And Ryan Reynolds’ trainer agrees. “I’m a believer that we need to scale back a little on intensity, especially when someone is trying to stay lean and hard all year long,” says Don Saladino (donsaladino.com), owner of Drive Health Clubs and fitness whisperer to actors like Reynolds, 20

MUSCLE & FITNESS / JANUARY 2018

Scarlett Johansson, and Liev Schreiber. Saladino says constantly pushing the limits of intensity can eventually impede progress and lead to overtraining or injury. “Scaleddown intensity will allow you to recover better and increase the number of times per week you train each body part,” he says. In other words, slow and steady wins the race. Even for Deadpool.

GUT IT OUT Another tip from Saladino: Embrace probiotics like Greek yogurt, sauerkraut, pickles, tempeh, and kombucha. The reason being: We need our guts working properly in order to fully process and metabolize our food. “Imagine eating six ounces of chicken and only using three ounces because the body can’t absorb it properly,” Saladino says.

“This is what could happen without probiotics.” The bonus: Probiotics also reduce inflammation, cut down on bloating, and boost your immune system—which means your 2018 gym schedule won’t be impeded by frequent colds and flus.

KEEP IT SIMPLE Don’t have a ton of time on a particular day? Embrace the simple circuit for a fast, effective workout. Here are two favorites of Andy Petranek’s, cofounder of the Whole Life Challenge (wholelifechallenge.com): 1) Run 200 yards, then squat 25 times. Complete eight rounds. 2) Run for a minute, then do squats for 30 seconds. Complete six rounds. “It’s the simplest thing, and you can do it anywhere,” Petranek says. “And the options are truly limitless.”

IS EVERY REAL-TIME STORY REAL? MAGAZINE MEDIA Better. Believe It.

NEWS / INTERVIEWS / SPORTS / GEAR

STUD FINDER

BELLATOR MMA WAT C H

MAIN EVENT Lima vs. MacDonald will be a striking, wrestling, and jiujitsu master class.

If you’re looking for a great fight to pull you through winter’s dark days, tune in to the new Paramount Network to see an epic battle between Douglas Lima and Rory MacDonald. Jan. 20, 9 p.m. EST

JANUARY 2018 / MUSCLE & FITNESS

23

E D G

H O T

L I S T

WAT C H

BELLATOR

24

WAT C H

Books READ

ALLAMERICAN MURDER Perennial bestselling author James Patterson takes a deep dive into the life (and death) of Aaron Hernandez, the star tight end for the New England Patriots who took his own life in prison after losing his cool and murdering a friend in a Massachusetts industrial park. $20; amazon.com

MUSCLE & FITNESS / JANUARY 2018

THE COMMUTER

In theaters Jan. 12

facebook.com /muscle andfitnessmag

@muscle_fitness

@muscle_ and_fitness

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O P E N E R PAG E : B E L L AT O R M M A / L U C A S N O O N A N ( 2 ) . T H I S PAG E : P E R B E R N A L

“The launch of Paramount Network in 2018 is an exciting next step for us,” says Bellator president Scott Coker. “Our fans will see the emphasis on big marquee events, and that all starts with this Lima vs. MacDonald title fight.” The challenger, Rory MacDonald, recently joined Bellator after putting up an impressive run in the UFC, where he amassed a record of 9–4 and was considered a top contender. He debuted in Bellator with a win over Paul Daley by a rear-naked choke in May. Then he predicted he’d put away Douglas Lima in three rounds. “It will be a complete MMA fight from A to Z—striking on the feet and then on the ground with my submission game,” says MacDonald of the matchup. “I’m wide open to finishing him anywhere, and my main focus is to be the aggressor.” Lima has been fighting in Bellator since 2011 and has won the welterweight championship twice, defending it successfully this summer. He admits that MacDonald is a pretty complete fighter, but says he will attack him with a mix of striking and wrestling. “[MacDonald] is a solid guy, but I think I’m better,” Lima says. “He’s got an off button somewhere, and for me it’s about finding the button and switching it off.” At their first face-off during Bellator 183 in September, the two committed to an extended staredown that bodes well for the fight on Jan. 12, which some are saying should be one of the best in Bellator history.

LIFT FOR LIFE

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People who perform strength exercises are more likely to live longer, says a new study. An analysis of more than 80,000 British adults discovered that people who did any amount of a “strength-promoting exercise”—which includes bodyweight workouts as well as traditional lifting—were 23% less likely to die early and 31% less likely to die from cancer. (University of Sydney)

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E D G E

T R A I N

L I K E . . .

SIDNEY CROSBY

Pittsburgh Penguins star SIDNEY CROSBY is a workout machine and a powerhouse on the ice.

I

t’s hard to top back-to-back Stanley Cup wins, but after winning in 2016 and ’17, the Pittsburgh Penguins are gunning for a three-peat.

he can handle himself, routinely outmuscling guys off the puck with a blend of power and speed. As with many athletes, it’s Crosby’s time in the gym that

allows him to be such a force come game time on the ice. But in the end, Crosby deems it worthwhile. “All this hard work and preparation is what I need to do to make sure the Penguins have the best chance to win another Stanley Cup,” Crosby says. “As challenging as it was to win the first two, it is even more difficult to win three in a row.” From the man himself, here’s the

RUN FOR THE HILLS

YOUNG GUN

S

JANUARY 2018

By James “JR” Rosenthal

NEED FOR SPEED “Speed is always important to me and my fitness trainer, Andy O’Brien. He designed this offseason workout, which I will do two to four days per week for about four to six weeks leading up to training camp to help make sure that I get the most out of my physical potential.”

Stanley Cup in

Sidney Crosby’s Leg Workout Crosby performs this twice a week, with two days of rest between each session for adequate recovery. Weights stay heavy, and the reps stay relatively low.

POWER PLAY

D AY 1

EXERCISE

WALKING LUNGE

SETS

REPS

4

5

3

8

D AY 2

EXERCISE

FUEL UP

age, and a protein smoothie h cow colostrum, blended ana, blueberries, and kale. “I er to eat local, organic food,” by says. “Especially in the mer in Nova Scotia, where e is so much beautiful duce.”

BOX JUMP

SETS

REPS

8

2

5

5 GOLDEN BOY Crosby’s other awards include six All-Star selections, two Maurice Richard trophies, and two Hart Memorial trophies.

AIM LOW of Crosby’s regimen is to orm lots of low-rep sets of basic ell moves like deadlifts and ats. This helps him build ugh lower-body strength and strength to keep him from ng pounded along the boards.

“Training on a hill forces me to continually push with my lower body. It’s comparable to the physical requirements of skating, as it builds foot stability and speed in all directions.” JANUARY 2018 / MUSCLE & FITNESS

27

E D G E

S T A R

P O W E R

By Jason Stahl

THE TAO OF STEVE

Shameless star STEVE HOWEY found energy and sharpness when he put down the beer and picked up the weight plate.

S 

teve Howey plans his training sessions like an addict. “I don’t work out for 40 minutes,” says Howey, who plays teddy bear bar owner Kevin Ball on Shameless, currently in its eighth season on Showtime. “Forty minutes is my warmup I need two

One of the reasons Howey hits the weights so hard is to be a better father. “In the past, I was tired in the morning and grumpy as shit,” says the dad of three. “When I cut out the alcohol, I was much more attentive and had way more energy If you want to be involved

those circles over your head?”— squat presses, and squat to shoulder presses. He does each exercise for 10 to 15 reps, catches his breath in between each set while holding the plate, then moves on. “The workouts that are really good for my body suck the most,” Howey says. “Now that I’m 40, I have to be careful. Sometimes I feel my knee pop. It’s gnarly.” If you want to see Howey in action, he works out at his local Equinox. “The trainers are like, ‘Are you training for something?’ And I’m like, ‘Life, man. Life.’ ”

H O W H O W E Y E AT S VEG HEAD Steve Howey believes a six-pack is made in the kitchen. So after not being fulfilled by a meal-delivery service, he listened to his wife—the gorgeous actress Sarah Shahi—and started stockpiling vegetables. “The only thing I could eat a shitload of,” he says, “was broccoli.”

TUNE IN

BORING IS BETTER Recently, Howey started using the Blood Type Diet app, which tells him which foods he can indulge in and which ones to avoid. “I love coffee, but the app says it isn’t good for me. Coconut oil doesn’t work that well with me, either. What works for me is the cliché after-workout diet: chicken and broccoli. Sometimes it gets boring, but that’s what hot sauce is for.”

Howey traded booze for weight training to be a better husband, father, and actor.

JANUARY 2018

Photograph by Rowan Daly

G R O O M I N G B Y M A D I S O N B L U E ; A P PA R E L B Y PA R K E & R O N E N ; PAU L S A R K I S / S H O W T I M E ( S H A M E L E S S )

CONSISTENCY IS KEY When Howey is disciplined with his meals, he sees and feels a difference. “Eating properly for a week is more beneficial for me than hard workouts for a month,” he says. “My waistline and abs just pop when I’m eating right.”

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E D G E

I R O N

M A I D E N

By Shawn Donnelly

No way. The Olympics is a beast of an event, but if you’re thinking about it every single day, then you’re not really focused on the present. The only way I’m gonna get to the Olympics is if I take it day by day and break it up into something manageable. Otherwise, it’s so overwhelming.

What’s your pump-up song before a routine? When I was younger, I used to listen to Eminem’s “Lose Yourself.” Now usually I’m backstage dancing to Beyoncé or anything that gets me moving and keeps me loose.

ICE QUEEN

Olympic figure skater ASHLEY WAGNER on Blades of Glory, the Body Issue, skating tips, and pump-up songs.

What about bench pressing? No, not so much. Skating is a really 30

MUSCLE & FITNESS / JANUARY 2018

interesting sport because we have to be ridiculously strong, but we can’t be big, because everything we have, we have to haul up into the air.

You were featured in ESPN the Magazine’s Body Issue wearing nothing but your skates. What’s the reaction been like? Overwhelmingly positive. It was really important to me for people to see what a figure skater’s body really looks like. People think we’re just these little porcelain dolls. At the end of the day, we have to be really strong, really lean athletes. We’re using multiple cardiovascular systems when we’re out there on the ice. So I’m stoked that I got to do the Body Issue so that people could see that we’re athletes and that this is a real sport.

Have you seen them both multiple times? Of course. It’s my duty as a figure skater. What are your tips for someone who sucks at ice skating? Stop being afraid of falling. If you tense up, then of course you’re going to fall. You’re making it harder by being afraid of it. Figure skating is all about being relaxed. Bend your knees. It’ll make you way more stable than locking out your legs. What’s your advice for pulling off one of those jumps? Wait until you can make it a lap around the rink without holding on to the boards before you go for the jump.

Do you have a timer in your bedroom counting down the hours and minutes until the Olympics next month?

VENUSSTOCK

You’re a three-time U.S. champion and an Olympic bronze medalist. How are you prepping for the 2018 Winter Olympics in South Korea? On a typical training day, I’m on the ice for 3½ hours, and then I’m usually in the gym for another two. I do that six days a week. In the gym, it’s a lot of resistance training with bands. I mostly focus on core strength and stability, and then I also do a lot of glute work. So, lots of squats.

What’s a better figure skating movie, The Cutting Edge or Blades of Glory? TUNE IN That’s really tough. I would say Blades of Glory. But Cutting Edge is such a classic. You can’t go wrong with either.

Photograph by The Riker Brothers

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E D G E

B O D Y

B O O K

As told to Shawn Donnelly

three years if I didn’t change and that my pancreas wasn’t far behind. What more did I need to be told? I haven’t had a drink in eight years.

ROCK ON

CARDIO TIME Every night that we’re onstage, I come offstage looking like I jumped in a pool. I’m drenched. I sweat more doing that than I ever have on a treadmill or a bike. You’re up there for two hours, and you’re pushing. You’re singing, and you’re constantly using your diaphragm, and you’re playing guitar. It’s like doing crunches the whole time you’re up there.

INCREDIBLE EGGS

ZAKK WYLDE

The guitarist for Ozzy Osbourne and Black Label Society frontman on lifting, eggs, and sobriety. DOWNSHIFTING

For me, lifting weights is therapeutic more than anything. I don’t like having a training partner screaming at me. I like being by myself. It’s me against the iron. That’s the way I’ve felt about it since I started lifting weights when I was 11 years old. I guess it’s the same with music, too. You pick up a guitar or sit behind the piano and just start writing a song. It’s just you, doing the thing.

Back in the day, in what I call the Animal House years with Ozzy, the tour bus was basically a milliondollar Irish pub rolling down the road. You did the gig, and then you were up until six in the morning, listening to tunes, hanging out, and solving the world’s problems. I’d drink about a case and a half of beer a day. I ended up getting blood clots. The doctor said I’d need a liver transplant within

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MUSCLE & FITNESS / JANUARY 2018

DOOM CREW I’ve turned my three-car garage into a home gym. I call it the Doom Crew Iron Den. I listen to classic rock when I train—Zeppelin and Sabbath. How much can I bench? Usually I’ll do reps with 225 pounds. One shoulder kills me, my knees aren’t great, and I cracked three of my vertebrae in a crowd-surfing accident in ’93, so I’m not doing insane powerlifting. But I love all the lifts. I look forward to all of them. It’s like when interviewers ask me what I like better, making the records or touring? I love the whole process.

WICKED GODDESS PHOTOGRAPHY

THERAPY SESSIONS

I started getting serious about my diet about two years ago. I cut out sugar, dairy, potatoes, and bread. I went from 225 pounds to 192 pounds in three months. All my friends said, “There’s no way you’re going to be able to eat clean when you’re back on the road.” Well, why not? After the show, we’ll hit a Denny’s, and I’ll order 12 eggs, scrambled. No cheese, no condiments, no nothing. Just straight up, a dozen eggs. I make sure my last meal before I hit the sack is nothing but protein.

E D G E

F I T

M & F E R

By Adam Bible

TITUS RISING

It took businessman JEAN TITUS only a few thousand tags on social media to begin his second life as a fitness expert.

 F

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JANUARY 2018

C O U R T E S Y O F H I -T E C H

or most adults, especially older guys, the social media realm can be confusing to navigate. That is, unless you're a smart serial entrepreneur who also happens to be stylish, tattooed, and ripped—and named Jean Titus. Titus—a 6'1", 204-pound bald man who sports a magnificent beard— has started several successful businesses over his 50 years and worked as a financial adviser, investor, and real estate broker. But it wasn’t until his daughter posted a casual picture of him chilling, shirtless on the beach, to fitness forums that he broke out in the fitness industry. His physique is chiseled from years of playing basketball in his younger days and his intense five-days-perweek workouts these days. The photo spread to Instagram and garnered more than 30,000 likes. “I was surprised but said, ‘I’ll post some more pictures because I guess I inspire people.’ ” Titus says. “And it just took off from there. Then what added to the fire is a motivational video that I had done. I posted it, and it racked up around 15 million likes in five days.” Titus’ mantra is “We rise by lifting others,” and he now lives that life by offering training for everyone from beginners to executives in the Washington, D.C., area, where he resides. He also contributes weekly articles to the online magazine Black Men With Beards as its in-house fitness expert. And as a big dude who used to be much more muscular— tipping the scales at 235 pounds—he also started creating custom clothing

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E D G E

F I T

M & F E R

TRAIN LIKE TITUS

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seven years ago. His company, Black by Jean LeVere, makes sharp, stylish, and tailored clothes made to mold around muscles and make you feel comfortable, no matter the outfit or situation. “Even as a child, and as an athlete, getting regular clothes off the rack didn’t work for me because I have a much broader chest and shoulders than most people,” Titus says. But the cost of clothing was getting prohibitive, so Titus partnered with different tailors around the world to bring custom clothes to his customers at a fair price. “I do a lot of the buying and the consulting—I try to educate people on the type of clothing they should wear because all styles don’t fit all body types.” To stay fit, and keep filling out all those snappy bespoke suits, Titus hits the gym five days a week for about 1½ hours each session. He’ll do a few days that are a body-part split—like legs on Mondays and chest or back on Tuesdays—but then performs a HIIT or full-body workout for the other couple of

days. “I do not do a lot of cardio besides HIIT, and that’s because cardio can sometimes be counterproductive to the maintenance of lean muscle,” he says. “HIIT is a better form of cardio. It raises your heart rate, keeps it up, and works your cardiovascular system. On occasion I will go out and do some full sprints, like eight to 10 full-on sprints. But to sit there on a cardio machine for 30 minutes or more, no, I do not do that.”

WO R KO U T

THE 500 Complete 500 reps in 30 minutes or less. EXERCISE

SETS

REPS

HALF-WHEEL

10

10

PULLUP

10

10

Attempt once or twice a week. Titus’ last effort clocked in at 24 minutes and 19 seconds.

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† Results compared to baseline 1. Kalman DS, Feldman S, Samson A, Krieger DR. A clinical evaluation to determine the safety, pharmacokinetics, and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharm: Adv and Applica. 2015; 7:103- 109. 2.5RRG2MDOYR66DQGOHU'9HOHGDU(.RPRURZVNL-7KHEHQH¿WVRILQRVLWROVWDELOL]HGDUJLQLQHVLOLFDWHDVDZRUNRXWLQJUHGLHQWJournal of the International Society of Sports Nutrition. 2015;12(Suppl 1):P14. 3. Kalman D, Harvey PD, Perez Ojalvo S, Komorowski J. Randomized prospective double-blind studies to evaluate the cognitive effects of inositol-stabilized arginine silicate in healthy physically active adults. Nutrients. 2016;8(11):736. 4. 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. 5. Kalman D, Perez Ojalvo S, Komorowski J. Comparison of cellular nitric oxide production from various sports nutrition ingredients. J Int Soc Sports Nutr. 2016;13 (Suppl 1):P33. ©2017 Nutrition 21, LLC Nitrosigine® is a registered trademark of Nutrition 21, LLC. Nitrosigine is protected by a number of patents and pending patent applications on compositions, their manufacture, and/or their uses, including, but not limited to: U.S. Patent Nos.: 5,707,970; 6,156,735; 6,344,444; 6,803,456; and 7,576,132. DRA908021417

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THE LATEST IN TRAINING, RECOVERY, AND GEAR

ROCK THE PLANK

Use these variations on the plank to take your core strength and abs aesthetics to the next level.

 T

he plank has become an easy, post-workout prescription— usually performed by guys who are more concerned with setting the Guinness World Record for time, regardless of how sloppy their form gets. Which is

sad, because when properly executed, the plank is the end-all for fullbody stability and better posture. Also, it’ll help you chisel out a great set of abs. Here, we outline how to perform the perfect plank, then offer four variations to take it up a notch. Think you can handle it?

By Chris Gray, M.S., C.S.C.S.

HOW TO PROGRAM

PLANK VARIETIES The plank can be performed anytime during your workout. Do it before a lift to heat up and activate your shoulder, glute, and core muscles. Or work it in as a finisher to really smoke the system and target your abs. Some of the following variations can even be incorporated in the middle of

Î

This is the OG plank. Perform it for better core stability and improved posture, as you’re forced to keep your shoulder blades back and your hips straight. Get into a pushup position—either on your hands or forearms—and then tighten your core. Your feet should be shoulder width or narrower, and your back and hips should be in one straight line. Tense every muscle in your body. Perform for 3 sets of 20 seconds. It should be a very hard 20 seconds.

Photographs by Per Bernal

JANUARY 2018 / MUSCLE & FITNESS

43

T R A I N

R O C K

T H E

P L A N K

This move complements the banded abduction (next page) quite well. Also, it’s a core blaster that’ll target and strengthen the groin area. Loop a band around a stationary object and put one leg through the band loop. Set up in a plank so that the banded leg is closer to the anchor location. Then slightly lift the banded leg off the ground, open your legs, and guide the banded leg toward the anchor. When you reach your maximum range of motion, drive your banded leg back toward your body and squeeze it against your grounded leg. Repeat for 3 sets of 10 reps for each leg.

PLANK PLATE PULL-THROUGH This advanced variation of the plank challenges your stability on another level as you pull a small plate across and underneath your body. As a bonus, your shoulders will get a pump. DO IT: Start in a normal plank position, with a plate on one side of your body. Brace your core and then reach underneath yourself with the arm opposite the side the plate is on. Grab it and then pull it through. Repeat for 3 sets of 10 reps on each side. 44

MUSCLE & FITNESS / JANUARY 2018

Shot on location at Global Fitness Studio, Gardena, CA

PLANK BANDED ROW This plank combo challenges your balance and helps develop your lats and biceps as you pump them up with each rep. DO IT: In a plank, about a foot away from a band looped to a power rack, drive your elbow down toward your rib cage, squeezing your lat. Slowly extend arm back out. Do 3 sets of 10 reps for each arm.

PLANK BANDED ABDUCTION This variation adds a rotational element to the traditional plank hold, which is great for lower-body prehab work, glute development, and knee stability. DO IT: Loop a band around a stationary object. Before you get set in your plank position, step one leg through the loop, just below the knee. Drive the banded knee out wide, using the glute to squeeze it at the top. Repeat for 3 sets of 10 reps for each leg.

JANUARY 2018 / MUSCLE & FITNESS

45

T R A I N

T R A I N I N G

M E T H O D S

FORM CHECK

NOW YOU’RE PLAYING WITH POWER

The Iron Way blends powerlifting and bodybuilding to enhance both your strength and size.

C 

hances are, you’ve heard of the way of the fist, the way of the gun, and maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar with the Iron Way? It’s a strength-style program created by LaRoy Warner, owner of Iron Camp gym in Greenwich, CT, and it could be the key to your next strength and mass gains. After all, it has already benefited folks in the NYC metroplex and beyond.

WHAT IT IS

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MUSCLE & FITNESS / JANUARY 2018

eliminating any excuse not to follow it. Finally, the circuit-style accessory work consists of pulling and pushing compound exercises to aid your main lifts while helping you build muscle mass.

HOW IT WORKS “The emphasis of this program is on quality movement first,” Warner says. “Once we have that, we look at

WHY IT WORKS The Iron Way takes the strengthenhancing properties of powerlifting and stirs in the size benefits of bodybuilding. The end result is a cocktail that seamlessly blends the best of both worlds: the hypertrophy for the “show” and the strength for the “go.”

HOW TO DO IT The sets and reps for the two-day split depend on how you feel and how your reps look, but generally one day is heavy, the next day is light. (See Warner’s recommended progression at right.)

E D GA R A RT IGA; PE R B E R NA L

The Iron Way focuses on compound exercises like the squat, bench press, and deadlift. Instead of concentrating on specific sets and reps, the focus here is on auto regulation—meaning, lifters can choose whether to lift heavy or light depending on how they’re feeling that day. The split is also accessible. You’ll lift only two days per week,

the speed of the movement.” In other words, if your back squat reps look slow, don’t add weight to the bar. Conversely, if the weight is moving quickly, then you can push it harder. “This way, we aren’t married to percentages and reps and can adjust based on how you feel that day,” Warner says.

By Brian Matthews, C.S.C.S.

GRIP TIP

HOW TO D O I T

THE IRON WAY DAY 1: For the main lift, choose a deadlift variation (barbell deadlift, hex-bar deadlift, or kettlebell deadlift). Perform accessory work as a circuit on both days. EXERCISE

SETS

REPS

DAY 2: For the main lifts, choose a pressing variation (overhead press or bench press) and a squat variation (barbell squat, belt squat, or goblet squat). EXERCISE

SETS

REPS

1.

5

5

1.

4

2A. ONE-ARM ROW

2

10

2. SQUAT

4

10

2

15

2B.

3A.

2C. DUMBBELL PULLOVER

2

2D.

2

10

3B. GOBLET SQUAT 3C.

*

*As many reps as possible.

W E E K LY P R O G R E S S I O N DAY 1:

DAY 2:

Week 1: 5 sets of 5 Week 2: 6 sets of 3 Week 3: 4 sets of 3 Week 4: *

Week 1: 4 sets of 10 Week 2: 4 sets of 8 Week 3: 5 sets of 5 Week 4: *

*Depending on your movement efficiency, test your main lifts—the bench press, deadlift, and squat—by working up to a max single or double. Then repeat with some progression (5 to 10 pounds) if applicable.

T R A I N

M O V E

O F

T H E

M O N T H

PUT THE Z IN GAINZ

Attack everything at once—literally—by adding the Z press to your delts routine.

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MUSCLE & FITNESS / JANUARY 2018

HOW TO DO IT

A LT E R N AT I N G Z P R E S S

1

Sit on the floor with legs fully extended, feet spread shoulder-width apart.

2

Hold two kettlebells in the front rack position at shoulder height. You can also point your elbows up and outward to create more of a nest for the bell to sit in. Sit tall and attempt to keep a completely flat and tall spine; don’t lean back or slouch.

3

Press one bell straight up while keeping the other

Photographs by Per Bernal

GROOMING BY AMBERLEE SCHONEW

T 

exploits your joints and muscles, he go-to strength builder for which means you wouldn’t be delts is often the lateral raise. able to use perfect form later in And that’s OK because it’s a your workout. move that’ll provide results. However, it’s wise to also tag in the Z press—which activates WHY DO IT not only your shoulders There are two reasons to but also your core, back, do the Z press. One, it TOOLS OF and hips—to achieve mobilizes your hips, THE TRADE the same goal. Never thoracic spine, and heard of it? Time to shoulders due to the get acquainted. unique sitting position, as your legs are sprawled out. Two, WHEN TO DO IT

By Lee Boyce, C.P.T.

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T R A I

S T R E N G T H

STOP ROUNDING YOUR BACK!

Sporting a cat back during sets of deads can lead to injury. Good thing the fix isn’t too complex.

D 

eadlifts are a crucial exercise for building size and strength in the posterior chain—the hamstrings, glutes, and back muscles—but many lifters have trouble keeping their back straight when doing them. And a dude resembling Quasimodo midlift

either means there is a weakness, he’s lifting too heavy, or he just isn’t mobile. This poses a problem since the sheer amount of flexion that the lifter’s spine is experiencing will most certainly cause an injury down the line. To help save your back, employ these tips when you deadlift.

By Brad Baldwin, C.S.C.S.

4 W AY S T O . . .

FIX DEADLIFT FORM

1

GO LIGHT: Perform explosive reps with 65% of your one-rep max. Lifting lighter weight will allow for quicker recovery and help you lock in proper form, which will help you with future heavy lifts.

2

WORK ON MOBILITY: If your mobility is poor, it’s impossible to reach the bar without rounding your back. Before each deadlift session, perform three sets of five to eight reps of downward dogs.

3

STRENGTHEN YOUR LOWER BACK: To add strength to your spinal erectors— which surround the lower portion of your spine—add 45-degree back raises for reps of 12 to 15 and good mornings for reps of eight to 12 to your next back day.

THE BIG SQUEEZE

4

RECORD YOURSELF: Most people can’t even feel when their back is rounding. Start recording your sets from the side on video. Then assess them honestly. You’d be surprised how simply being aware of the mistake will help you to correct it midlift.

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Photograph by Edgar Artiga

T R A I N

C A R D I O

By Adam Bible

HIIT IT!

SADDLE UP

Trash the treadmill and take a spin on an indoor bike this winter to keep your cardio goals on track.

L 

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MUSCLE & FITNESS / JANUARY 2018

Lawson recommends doing HIIT on the bike for the average lifter who’s turning to indoor cycling. “Most guys aren’t training to ride 40 miles outdoors,” he says, “so you don’t need long, endurance-based training sessions.” Plus, if you start taking spin classes, HIIT will prep your legs for when your instructor decides to throw three back-to-back sprint challenges at you. You’ll also torch some of those extra holiday calories, but you’ve got to earn the burn. Guys can typically expect to expend 275 to 400 calories during a 30-minute cycling session, but it all depends on a bunch of variables including your weight, height, metabolism, and level of intensity. “At almost 5'10" and 170 pounds,” says Lawson, “I typically burn between 650 and 750 calories per 45-minute Swerve class.”

Use these tips from Jens Voigt—a German former pro cyclist who rode in a recordtying 17 Tour de France races—to make your bike adventures better, indoor or out.

For someone who wants to start cycling, what’s your advice? First, know your goal. Dropping two pounds doesn’t require an expensive bike or the top equipment. Just go out and do it. Second, don’t try for 100 miles right away. You’ll hate it and never want to bike again.

What should I know about setting up my bike or indoor cycle? Ask a local bike shop worker about positioning on the bike and the pedal system. Also, you sit for a long time, so you want a comfortable seat. And make sure your shoes are comfortable to avoid blisters.

When prepping for the Tour de France, what did your training look like? To prepare, we would train about 600 miles per week on the bike. We would do three weeks of intense training, then have an easier week. This gave our body time to absorb the workload and transform all the work into more power. —Shawn Donnelly

Photograph by Jay Sullivan

GROOMING BY CHRISTIE CAIOLA

ooking for a way to refresh your cardio routine? It might be time to hop in the saddle. Cycling indoors with a HIIT program can be a much-needed change from the endless plodding of most cardio machines. It will get your heart rate up, burn calories, and, because it’s low-impact, help keep your joints supple and strong without the constant treadmill pounding. “Cycling is considered low-impact because your foot is in constant contact with the pedal, meaning you don’t get the impact of pounding against the pavement like in running,” says Simon Lawson, an instructor at team-inspired indoor cycling center Swerve Fitness in New York (swervefitness.com). “Many physical therapists prescribe cycling to their patients to help with recovery from various ligament and tendon injuries.”

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TURN BACK THE CLOCK Give your core routine an unusual twist with the MUSCLE CLOCK.

F 

ailing is always an option for trainer Rich Power. It’s how the former boxer and MMA fighter gauges progress for both himself and his clients with his unique array of exercises created to both condition pro athletes and also challenge the average joe. One of our favorite moves of Power’s is the medicine ball muscle clock— kind of a plank on steroids. This move was born out of the San Diego-based trainer’s need for a strong and stable core, following a freak ring accident in which two of Power’s vertebrae were crushed, and muscle damage was done to the back of his head. “I was the blooper reel on sports shows,” Power jokes. With the muscle clock, you’re pushing yourself from one medicine ball to the next. The plank position conditions the core, and

the explosive “clock” movement stretches and strengthens it. ”You’re not just conditioning your core to be strong,” says Power, “but you’re also testing your body in a way that it’s not used to. Seeing clients work their way to mastering the move is what helps make training fulfilling.” The object is simple; the execution, not so much. Line up about five to six medicine balls like the numbers on a clock. With your feet together, either walk your hands or push off explosively from one medicine ball to the next. Then reverse direction when you reach the final ball. Power says you can up the intensity by swapping out med balls for stacked yoga blocks. “Push up as if you’re leaning back in a Cadillac,” Power says. “It’ll keep your body up. Then kind of twist, as if you’re turning a car.”

By Jeff Tomko

HOW TO DO IT

MUSCLE CLOCK

1

Space five to six med balls about six inches from one another in a clock formation.

2

Line up your shoulders and wrists with hands on the medicine ball. With your feet together, push off the first ball onto the next ball, never touching the ground.

3

Continue until you reach the end, then reverse.

FORM CHECK

Check out more of Power’s moves on Instagram: @ Pow3erfoward

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MUSCLE & FITNESS / JANUARY 2018

Photographs by Jay Sullivan

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LITTLE JOINTS, BIG JOBS

Unlock your ankles and wrists for reduced pain and improved performance.

T 

s much press as the hips and lower back, but d wrists are big-time players when it comes to movement—in and out of the gym—more free, and easier on the other joints. If you ff joints, follow the plan below to free them up er movement and enhanced strength.

THE PROBLEM

QUICK TIP

THE FIX Think of mobility as strength-bility, because without it, you’ll never be able to lift big weights. Aim to gain more ROM in the ankle and wrist joints. Then reinforce that newfound ROM with exercises to strengthen them. Both joints are like hinges— they move up and down. However, the ankle and wrist are unique, as they can slightly move side to side.

S

T

Loop a band around one ankle and the other end to a power rack. Lean the knee of the looped ankle forward until it’s over your toes. Perform 3 sets of 20 reps for each ankle.

Standing up, extend your hand up and then move it side to side for 20 reps. Repeat with your hand extended down. For an added challenge, wrap a band around your wrists.

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MUSCLE & FITNESS / JANUARY 2018

ST FLEXION SERIES

ph

S HORTS: FOU R L A PS; S HOE S: N EW BA L A NC E; GROOMING BY CHRISTIE CAIOLA

THE CAUSE If you don’t use the ROM in a certain joint, you can lose it pretty quickly. “The body works from the ground up,” says Chris Cooper, owner of AMP Training in Long Island, NY. “Losing mobility in the ankle will throw off the entire chain, whether you’re doing squats or lunges.” The same is true for the wrists in relation to your elbows and shoulders.

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T R A I

C R O S S F I T

I N F U S I 0 N

By Joe Wuebben

KEEP IT LIGHT

LIFTIN’ DIRTY

A new spin on the high-rep Filthy Fifty workout will help you build muscle and get shredded.

A 

s originally designed for CrossFitters, the classic Filthy Fifty workout calls for 50 reps each of 10 different exercises, completed in as little time as possible. The traditional Filthy Fifty is a nice assortment of painful, functional movements, but it’s not quite in our muscle-building wheelhouse. Helping to beef up Filthy Fifty is Craig Hysell, CF-L2, owner and head coach of Conviction Training Facility (convictiontraining.com) in Hilton Head, SC. His rendition of

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MUSCLE & FITNESS / JANUARY 2018

the WOD (at right) introduces some great physique-building movements—flyes, curls, lat pulldowns— while keeping it sufficiently functional, painful, and, yes, filthy. “This workout is meant to illicit hypertrophy and aid in joint health and recovery,” Hysell says. “It should be done with light to medium-light weights, depending on your training age, and preferably before a rest day. The goal is to keep tension on the muscle throughout the movement to optimize muscle growth.”

WO R KO U T

F I LT H Y F I F T Y R E M A K E DIRECTIONS: Perform all 50 reps of each exercise before moving on to the next. For beginners, start with 35 reps. EXERCISE

REPS

DUMBBELL LUNGE

50 PER LEG

DIP

50

V-UP

50

LAT PULLDOWN

50

ROWING MACHINE

50 CALORIES

Photographs by Edgar Artiga

T R A I N

T I M E L E S S

M U S C L E

PERFORM PAST 40

These practical solutions to common age-related issues will keep you in your prime at any age.

Back Issues THE PROBLEM: You have chronic lower-back pain that limits you on big, functional moves like squats and deadlifts.

THE SOLUTION:

GO HEAVY

THE PROBLEM: You don’t have the sexual drive—or, ahem, prowess— of yesteryear.

Step 1: Start lifting heavier weights, assuming your body can safely handle the extra load. Going heavy in the gym will boost your testosterone levels, which can lead to greater sex drive and sexual performance. Step 2: Think about supplementing with products like Growth Factor-9 and TestroVax. Growth Factor-9 is the first over-the-counter supplement capable of increasing blood serum hormone levels through oral dosing. Rather than replacing natural human

MUSCLE & FITNESS / JANUARY 2018

growth hormone (something no pill can do), the product uses an amino acid blend to stimulate the body’s own production of HGH. Increased HGH equals improved sex drive. Meanwhile, TestroVax has a clinically tested compound that has been shown to increase natural testosterone levels by 42% in just 12 weeks. This translates to myriad benefits, as healthy testosterone levels have been associated with muscle mass growth, increased energy, and, most important in this case, intensified libido.

tips, go to muscleandfitness .com/timelessmuscle presented by Novex Biotech.

Photograph by Dustin Snipes

G E T T Y I M AG E S

60

THE SOLUTION:

Don’t train through the pain. Instead, see a qualified medical professional, says Carwyn Sharp, Ph.D., C.S.C.S., chief science officer of the NSCA. You may have a trauma-induced issue with your vertebrae or something else major. “This is not the time to man up,” Sharp says. “A serious back injury can hurt you forever.” Once you’re cleared to train, increase your glute, low-back, and ab strength with planks and glute-ham raises. Also, do mobility moves for your trunk, hip flexors, and hip extensors. Finally: Don’t sit too much. This is a proven lower-back killer. “Get up and move frequently

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T R A I

M E N T A L

T O U G H N E S S

TOUGHEN UP

Completing your next challenge—be it a grueling gym routine or an OCR—requires brain training. FOCUS ON PROCESS Whereas normal people evaluate results, highly effective and highly successful people evaluate the steps that caused them. “The mind can only fully focus on one thing at a time,” says sports psychologist S lk “If ’ f d th J

CONTROL YOUR BREATHING It’s totally normal for your heart rate to accelerate before or during a race, match, or even an intense workout session. “Unfortunately,” Selk says, “it handicaps perfor”T t l h t t

By Shawn Donnelly

TALK POSITIVELY Expectancy theory states that whatever you focus on expands. “So you want to learn to talk about yourself in a very positive manner,” Selk says. “Make it a point, even if you’re joking, not to talk negatively about yourself. Instead of saying, ‘I’m not very good at that,’ start saying things like, ‘I’m learning to improve at that.’ ”

MAKE A STATEMENT Develop a mantra that forces you t th d t f

VISUALIZE SUCCESS

SEE IT, BE IT

is the former director of sports psychology for the St. Louis Cardinals and the author of 10-Minute Toughness. For more, go to enhancedperformanceinc.com.

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MUSCLE & FITNESS / JANUARY 2018

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T R A I N

F O R M

C H E C K

5

5 4

REASONS YOUR ROWING TECHNIQUE SUCKS

1

The erg can take your cardio to new heights. Just use it correctly.

I 

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MUSCLE & FITNESS / JANUARY 2018

FIX THESE ERG ERRORS Your foot placement is incorrect Set the strap so it’s around the widest part of the foot. This lets you drive with the midpoint of your foot and not your heel or toes to produce optimal power.

2

You move in the wrong order

Most gymgoers initiate the pull with their arms or torso. This is wrong. The main driver should be your legs—you’ll generate more force with each pull and move more efficiently. Think big muscles first, small ones last.

3

Your posture is poor

As with any movement in the gym (and in life, for that matter), you want to maintain good posture. While rowing, sit nice and tall, with your shoulders back and chest up. Slouching while you row can lead to back pain and negatively affect your efficiency with the movement.

You treat it like a cable row The main difference between rowing on an erg and a cable machine is that the former

SHUTTERSTOCK

f you’re searching for a form of cardio that’ll have you sucking wind without punishing your joints, then look no further than the rowing machine, aka the erg. Unlike running on a treadmill or jumping rope, with the erg, your knees are spared. Also, since you’re really working only during the concentric phase—or top portion of the movement— you won’t be as sore the next day, which means your future workouts won’t be hindered, either. Row incorrectly, though, and you’ll risk an achy back and an all-around inefficient cardio workout. So avoid the following five mistakes to get the most out of the erg.

By LaRoy Warner

2

3

CORE & CONDITIONING

ERG CIRCUIT is a full-body movement. Drive with your legs first and then row the handle, leading with your elbows. Your movement should be fluid and smooth, not a jerky, hard pull.

5

You crank up the resistance

The most common mistake with the erg is rowing at too high a setting. This can lead to crappy form and even injury. Start between levels 4 and 7 for better core control and stability. How you perform the move trumps the load you’re moving.

DIRECTIONS: Put your newfound knowledge to use by implementing the following erg circuits post-training.

CIRCUIT A EXERCISE

REPS

PIKE ON ERG

10

Perform 2 rounds with 2 minutes of rest between rounds.

CIRCUIT B EXERCISE

REPS

KNEE TUCK ON ERG Perform 4 rounds with 1 minute of rest between rounds.

10

T R A I N

F I N I S H E R S

4 MINUTES OF PAIN Use this brutal fat-torching Tabata finisher to jack up your metabolism.

By Lee Boyce, C.P.T.

TABATA TRAINING

WHEN TO DO IT Employ the Tabata method during or after a workout—do it at the beginning and you risk being too beat for the rest of your training to be effective. In this case, however, since the mountain climber is a body-weight conditioning move focused on the core, it can easily follow a workout to any major muscle group. Don’t be scared to use it wherever it fits! You can also apply the Tabata method with any exercise—weighted or unweighted.

WHY DO IT This type of finisher will spark an increase in metabolic demand, which is nerd speak for you’ll burn more calories and continue to burn them after the workout. Also, the short rest time will help train your muscles to withstand extended efforts in the gym and still perform under fatigue. TA B ATA

HOW TO DO IT

1

Assume a pushup position on the floor or an elevated surface (like a bench), with your feet on sliders. GROOMING BY AMBERLEE SCHONEWEIS

2

Quickly drive the knees up to each armpit in an alternating fashion. Be sure to extend the trailing leg straight back and avoid “creeping in” toward the bench—if using one—as you go along. Maintain a rigid trunk and flat spine and really work to feel the abs burn. 66

MUSCLE & FITNESS / JANUARY 2018

Photographs by Per Bernal

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T R A I N

R E C O V E R Y

By Jeff Tomko

DO THIS

MEDITATION MUST-HAVES Khajak Keledjian, founder of NYC meditation studio Inscape, tells you the necessities to get the most out of your meditation experience.

CONSISTENCY “Choose a time and a consistent space to dedicate to your practice,” says Keledjian, the co-founder of clothing giant Intermix. “Consistency is a major component when you’re creating a new habit. The more you meditate within the same, familiar space, the fewer distractions you’ll have, which makes it easier to stay focused and present.”

COMFORTABILITY “To enhance your experience, a meditation cushion can help you sit comfortably,” Keledjian says. “Essential oils can help relax the body and mind. I carry a rollerball with me and rub it on my wrist from time to time to recenter quickly.”

VISUALIZATION NATION

Meditation helps both athletes and CEOs recover internally and externally. It can also help you.

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MUSCLE & FITNESS / JANUARY 2018

entire career. This includes his return to the ring this past October to face nemesis Kazushi Sakuraba. With the lights out, Shamrock lies on the floor of his empty dressing room, distracted by only the packed arena’s sounds and vibrations. Shamrock begins his deep, rhythmic breathing journey down what he describes as “a long, dark, mythical stairway.” The deeper the descent, he says, the deeper the breathing becomes until he finds himself “floating.” From there, it’s fight time. “I had a really pleasant meditation

journey before the Sakuraba fight,” says Shamrock, who forced a draw with Sakuraba. “Because there was so much energy in the air, I got to a really great place of calm, where I could feel a connection to the arena.” Shamrock (frankshamrock.com) describes his meditation practice as a necessary brain-rewiring device. “As a rehabilitative tool, it’s just tremendous,” says Shamrock. “You can relax your mind, get new thoughts going, and then take new actions that create new understandings and help you build out your brain.”

SHUTTERSTOCK; CHRISTIAN HARDER (INSCAPE STUDIO)

M

editation—described as a deep inner peace occurring when the mind can be rendered calm and silent— has been an integral part of mixed martial arts legend Frank Shamrock’s training regimen since he made his 1994 pro debut in Tokyo. This underutilized practice aids in recovery—it’s been proven to help reduce pain, stress, and anxiety and to improve sleep. But it can also be employed as a pregame motivator, the way the 45-year-old former UFC middleweight champ has used it his

GUIDANCE “In our new app (inscape.life), we designed our content to guide the user gently. I recommend starting with breath work that’s less than five minutes to become used to centering yourself and focusing inward. When you’re new to meditation, guided experiences give you gentle reminders and help you stay present and aware.”

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The New Rage In Bodybuilding Breakthrough Bad Genetics And Bodybuilding Plateaus By: Chris Hansen

They laughed at me every time I’d say “I want to be a bodybuilder when I grow up.” One quick glance at that picture of a scrawny kid standing next to his featherweight parents quickly revealed why. I looked more like a marathon runner than a bodybuilder. It was obvious genetics were not on my side. Yet my lack of muscle wasn’t for a lack of trying. I lifted weights as often as I could, every chance I got. Yet no matter what I tried I lacked the endurance to push my muscles to superhuman levels. I’d fought for every quarter inch of muscle on my scrawny physique. After years of training and high-protein diets I’d finally started to look less like a child and more like a full-grown man. Yet that ripped, stacked, bodybuilders physique that turned heads still evaded me. I decided it was time to kick it up a notch. It was time to hire a personal trainer. Trainer after trainer pushed me to the brink, yet no matter what I did, I couldn’t break through that plateau and see the gains that I wanted. Building more muscle seemed impossible. Until I hired Jake who set me straight. At our first training session, Jake, a former triathlete, asked me what my goals were. I explained that I wanted to get ripped. He asked me, “So how ripped do you want to become?” I responded with, “Like the Hulk!”

I expected him to laugh. Yet he whipped out a piece of paper and started drawing a diagram that showed me how muscle is actually built. “To get ripped like the Hulk”, Jake said “you have to increase oxygen to your muscles so you can increase your exercise intensity, training session volume, quality of your workouts and recover faster.” Increasing red blood cell production has long been the focus of endurance athletes due to the impact that red blood cell (RBC) levels have on oxygen intake and utilization. EPO (erythropoietin) is a hormone that is naturally produced in the body and primarily functions to stimulate the production of new red blood cells. The greater the RBC production, the greater the body’s ability to absorb oxygen, which in turn gives an athlete more strength and endurance. Strength and endurance are precious resources to any athlete. Thus bodybuilders have tried various techniques to increasing EPO hormone levels. Jake reached into his gym bag and handed me a bottle of EPO-BOOST and said “This is what the pros use for triathlons. This is the only safe, natural supplement that works.” Being skeptical of what Jake told me, I decided to do some research on EPOBOOST. Turns out, the scientific evidence behind EPO-BOOST is compelling. A

28-day double-blind placebo-controlled clinical trial, performed by Dr. Whitehead from the Department of Health and Human Performance at Northwestern State University, showed that the active ingredient in EPO-BOOST® increased EPO production by over 90% compared to the group taking the placebo.1 The supplement group also showed dramatic improvements in athletic performance. Wanting to know more, I looked for online reviews. I found that there are close to 400 reviews on Amazon talking about how EPO-BOOST gave them “more strength, energy and stamina”, another reviewer said “WOW, I’m impressed with the pump and energy I had through my entire lift”. So I had to give it a try. Just a few weeks later I’m pleased to say, that I’ve been able to increase exercise intensity, training session volume and quality of my workouts and finally feel a perpetual pump. I can honestly say that the results I’ve experienced from EPO-BOOST are nothing short of amazing. A company spokesman confirmed an exclusive offer for Muscle & Fitness readers. If you order this month, you’ll receive $10 off your first order by using promo code “PUMP10” at checkout. You can order EPO-BOOST today at www.EPOBOOST.com or by calling 1-800-780-4331. 1

Whitehead et al. Int J Sport Nutr Exerc Metab, 17 (2007): 378-9.

WHAT’S IN THE FRIDGE THIS MONTH

PAYBACK TIME

Reward your body—and maximize your muscle gains—post-workout with these five powerful, protein-rich meals.

n w t p y r w h t N h i w y o

7

/

By Tricia Williams and LC Harrell

ALMOND BUTTER POWER BARS S E RVE S 8

USE YOUR NOODLE

t .

SALMON & BROWN RICE PASTA WITH KALE PESTO S E RVE S 4

7g

g

g

1 1 1 1

stems removed Sea salt, to taste tbsp olive oil tsp miso paste garlic clove, chopped tbsp nutritional yeast Black pepper, to taste

SALMON 2 skinless salmon fillets (6 oz each) Sea salt and black pepper, to taste 1 tbsp lemon zest 1 tbsp coconut oil

BAR NONE

PASTA 8 oz spaghetti-style brown rice pasta 1 cup cherry tomatoes, quartered FOR THE KALE PESTO 1. Bring a pot of water to a boil and add kale. Cook 30 seconds, then transfer kale to a bowl filled with ice water and let sit for a minute. Drain in a colander. 2. In a food processor, combine kale, salt, and olive oil. Pulse 10 to 12 times,

yeast, and pepper, and pulse until well combined. FOR THE SALMON 1. Heat oven to 425˚F. Season salmon with salt, pepper, and lemon zest. 2. Place a nonstick, oven-safe skillet over high heat and add coconut oil. Once oil has begun to shimmer, place salmon fillets in pan and cook 1 minute on each side, or until golden brown. 3. Transfer pan to oven and cook 4 to 5 minutes for medium-rare. FOR THE PASTA 1. Cook pasta according to package directions. 2. Toss pasta with kale pesto and tomatoes. Serve pasta with salmon.

THE MACROS

375

15g

59g

10g

CALORIES

PROTEIN

CARBS

FAT

Î

JANUARY 2018 / MUSCLE & FITNESS

71

E A T

P A Y B A C

I M E

SQUASH YOUR CARBS

MINT-CHIP SHAKE S E RVE S 2

1 1 ¾ 1 8 2

cup coconut water cup almond milk cup ice tbsp cacao nibs fresh mint leaves scoops chocolate whey protein

1. Place coconut water, almond milk, ice, cacao nibs, and mint in a blender. Mix on high speed until smooth. 2. Add whey protein and blend for 45 seconds. Drink immediately.

SPAGHETTI SQUASH EGG BAKE S E RVE S 2

THE MACROS

501

30g

CALORIES

PROTEIN

17g

36g

CARBS

FAT

PROGRESS TASTES SWEET WITH OUR COCONUT MINT-CHIP RECOVERY SHAKE. 72

MUSCLE & FITNESS / JANUARY 2018

Remove from heat and let cool. 3. Remove squash from oven. Remove squash threads and place in a bowl. Add spinach mixture and quinoa and mix

baking pan, spreading it evenly. Bake for 45 minutes. 5. Remove from oven. Let cool and slice into 2 pieces.

GRILLED SKIRT STEAK, COLESLAW & BROWN RICE TORTILLAS S E RVE S 4

COLESLAW ¼ cup fresh lime juice 1 tbsp maple syrup ½ head red cabbage, thinly shredded 1 large carrot, julienned ¼ cup cilantro leaves Sea salt and black pepper, to taste STEAK 2 lbs skirt steak 1 tbsp grape-seed oil 1 tbsp sea salt 2 tsp coarsely ground black pepper TORTILLAS 4 brown rice tortillas 1 tbsp olive oil 1 jar chimichurri sauce

2. Pat steak dry with paper towels, then rub with grape-seed oil. Rub both sides with salt and pepper. 3. Heat a cast-iron skillet over high heat. Place steak on skillet and sear for 3 minutes per side. Transfer to a cutting board and let stand 5 minutes. Cut steak into thin slices. 4. Heat oven to 400°F. Place tortillas on a baking sheet and brush with olive oil. Bake until crispy, about 5 minutes. 5. Distribute coleslaw and steak among tortillas. Top with chimichurri sauce.

THE MACROS

1,013

65g

41g

64g

CALORIES

PROTEIN

CARBS

FAT

BRANCH OUT

THE MACROS

326

16g

27g

18g

CALORIES

PROTEIN

CARBS

FAT

/

E A T

R E C I P E

O F

THE BIG TUNA

T H E

M O N T H

By Matthew Kadey, R.D.

HOT TIP

Utilize the underappreciated broiler to whip up this muscle-building tuna melt packed with protein and flavor.

BROILED TUNA MELT S E RVE S 1

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BREAKFAST OF CHAMPS Oatmeal vs. granola cereal.

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hether or not you eat breakfast can be the difference between dominating your tasks ahead and hitting the wall at 11 a.m., skipping your workout, and spiraling into a year-long relationship with Netflix and your couch. The point is: Breakfast is important. And considering our national love for quick breakfasts in a bowl, we’re taking a good, hard look at oatmeal and granola cereal and sussing out which is best for FIGHT CARD

OATMEAL

starting your day. Louise Chen, a registered dietitian based in Dallas, notes that both foods can be healthy. She suggests limiting your intake of both to a half-cup and supplementing with fresh berries, chia seeds and flaxseeds, and walnuts and almonds. Overall, oatmeal is more likely to satisfy your hunger. But if you’re jonesing for granola and willing to think outside the cereal box, try adding a handful atop Greek yogurt for a healthy, filling breakfast.

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E A T

C H E F ’ S

T I P

By Jeff Tomko

BROTH-ERLY LOVE

Chef RICHARD INGRAHAM keeps NBA star Dwyane Wade healthy by swapping salt for broth.

C 

onsider Richard Ingraham the kitchen point guard for 12-time NBA All-Star Dwyane Wade and his wife, actress Gabrielle Union. In his book Eating Well to Win: Inspired Living Through Inspired Cooking, Ingraham shares how he keeps the A-list couple healthy and satisfied with a simple ingredient adjustment that

will work for anyone—swapping salt for chicken broth. This change will help sustain flavor and reduce sodium intake. “People often complain about healthy food not having much flavor,” Ingraham says. “By utilizing broths, you add flavor and cut down on the amount of salt that’s needed to enhance the flavor of your dish on the back end ”

ROMAINE TURKEY “TACOS” WITH AVOCADO CILANTRO SALAD S E RVE S 4

FOR TURKEY TACOS 1 small red onion, chopped 1 tbsp olive oil 1 lb lean ground turkey 3 garlic cloves, minced Freshly ground black pepper, to taste 1 tsp smoked paprika 1 tsp red pepper flakes tsp ground cumin tsp chili powder cup low-sodium chicken broth 2 romaine lettuce leaves OR AVOCADO CILANTRO SALAD Hass avocados, diced cups halved cherry tomatoes medium red onion, sliced garlic cloves, minced cup chopped cilantro tbsp olive oil tbsp fresh lime juice tsp honey tbsp tequila Kosher salt, to taste Freshly ground black pepper, to taste tsp cumin tsp chili powder ACOS . Sauté onions in olive oil in a medium killet over medium-high heat until soft. . Add ground turkey, garlic, and easonings to skillet. Cook while reaking up meat with a spatula until it’s ooked through and crumbled. .Add broth. Reduce heat to mediumow; simmer until liquid has reduced. . Line the center of romaine leaves with turkey mixture.

FOR MORE

/

THE MACROS (PER 3 TACOS)

546

23g

10g

35g

CALORIES

PROTEIN

CARBS

FAT

L EV I B ROW N/T RU N K A RC H I V E

AVOCADO CILANTRO SALAD . Combine avocados, tomatoes, onion, arlic, and cilantro in a large salad bowl. . In a small bowl, whisk together emaining ingredients. . Toss salad with dressing. . Top each lettuce taco with salad.

E A T

T A S

THE DIETITIAN’S FAVORITES 1. 2. 3. 4. 5.

BODYARMOR

THIRST QUENCHERS

Which sports drink tastes the best? And which one is best for you?

S 

ports drinks—which replenish sodium and potassium (aka electrolytes) lost through sweat—are a clutch choice when your workout exceeds an hour and you’re leaking buckets, according to Jennifer Agustines, R.D., of Tampa, FL. Otherwise, skip the extra calories and stick with water. As for taste, M&F staffers sampled and rated five of them from 1 (gross) to 5 (delicious). Here’s what they said.

POWERADE M & F TA S T E R AT I N G :

3.67

This one edged out Gatorade to win the taste test. “Definitely delicious,” says digital copy chief Andrew Corselli. “Tastes a bit like Hawaiian Punch.” But Agustines wasn’t crazy about its additives and “sketchy ingredients,” like high-fructose corn syrup. 80

MUSCLE & FITNESS / JANUARY 2018

GATORADE M & F TA S T E R AT I N G :

3.50

Staffers liked the OG of sports drinks. “I could enjoy this after an endurance workout,” says digital editor Brittany Smith. “Not too sweet.” The dietitian wasn’t overly impressed, though. “All in all, Gatorade is pretty much the same as Powerade,” Agustines says.

VITAMINWATER ACTIVE M & F TA S T E R AT I N G : 2.67 Staffers compared this one’s sweet taste to cotton candy, Life Savers, and “melted Jolly Ranchers.” Meanwhile, the dietitian loved it. “It doesn’t have any artificial ingredients, and it has a good breakdown of electrolytes,” Agustines says.

KRA M & F TA S T E R AT I N G :

2.42

Most staffers found this newcomer’s taste less than stellar. “Very watery,” notes designer Cynthia Ng. “Weird aftertaste.” On the flip side, the dietitian really liked it. “Simple and clean,” says Agustines. “It has all organic fruit juices and nothing weird in it.” Photograph by Brian Klutch

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E A T

F O O D

BOILING POINT

I D Ditch traditional pasta and load up on these healthier alternatives.

By Jenna Werner, R.D.

LENTIL/ BEAN-BASED This one packs the most fiber and protein of the five pastas here If portions are your

PROTEINENHANCED

WHOLE GRAIN

BROWN RICE

QUINOA

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S U P P

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T H E

M O N T H

E A T

BEEF UP! CARNIVOR MASS CONTAINS:

50 grams of protein, 5 grams of creatine, only 2.5 grams of fat, and no sugar.

sirloin steak—at only a fraction of the calories. Carnivor also captures the unique ergogenic nutrients found in red meat, including creatine, which helps fuel your muscles’ ATP stores to energize contractions, superhydrate muscle tissue, build muscle mass, boost power, and increase strength.

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ews flash: Beef builds muscle. Because of its complete amino acid profile and naturally occurring creatine, it’s an ideal source of muscle-building nutrients. The only problem is, red meat contains excessive amounts of calories, saturated fat, and cholesterol, so it’s not your best everyday protein option. Fortunately, MuscleMeds has developed an advanced bioengineered beef protein isolate and created Carnivor, a highly anabolic muscle-building protein supplement.

EXTRACT AND ISOLATE Carnivor’s line of products utilize advanced extraction and isolation technologies to capture the critical raw nutrients and growth factors in lean beef and eliminate the unwanted fat and cholesterol. As a result, Carnivor delivers the muscle-building power of beef with higher amino acid levels than all other protein supplement sources, including whey, soy, milk, and eggs. In fact, Carnivor Beef Protein Isolate (BPI) is 350% more concentrated in anabolic musclebuilding aminos than a prime

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Because it is hydrolyzed using an advanced six-step process, Carnivor is digested and absorbed as fast as whey and assimilated into muscle tissue at an accelerated rate. What’s more, it contains no lactose, so Carnivor does not cause gastric upset like milk-sourced proteins.

RESEARCH BACKS IT UP A study in the Journal of the International Society of Sports Nutrition showed that athletes supplementing with Carnivor BPI gained an average of 4.6 pounds of muscle mass in just eight weeks while increasing their bench press by more than 40 pounds. In contrast, the placebo group did not significantly improve their lean body mass. JANUARY 2018 / MUSCLE & FITNESS

83

E A T

S P O T L I G H T

By Jimmy McPhail

RAISING THE BAR

With 15 grams of protein and a candy bar taste, the ProSource Bar redefines the role of the protein bar.

F 

or decades the protein shake has reigned supreme as the preferred protein source of athletes, bodybuilders, and fitness enthusiasts around the world. That reign may finally be coming to an end with the introduction of the ProSource Bar. Here are just a few factors that separate it from everything that’s come before.

SWEET VICTORY

A PROVEN FORMULA The ProSource Bar effectively blurs the line between categories by taking the legendary NytroWhey protein formula and adapting it into bar form. As the protein shake of choice for many of the world’s leading athletes and bodybuilders, NytroWhey has spent years establishing itself as the industry’s leading protein formula. Powered by a blend of the highest-quality hydrolyzed whey isolate and micro/ultrafiltered whey isolate proteins, the NytroWhey formula supplies the body with a complete and highly absorbable protein source. The ProSource Bar somehow manages to pack 15 grams of this powerful protein blend into an incredibly light and delicious form.

FLAVOR REDEFINED

84

MUSCLE & FITNESS / JANUARY 2018

a true replacement for protein powders and shaker cups, the ProSource Bar makes it easier than ever to properly support muscle growth and recovery.

SUPPLEMENTATION SIMPLIFIED By combining the benefits of a post-workout protein shake with the taste and convenience of a candy bar, the ProSource Bar eliminates any excuses for poor protein supplementation. Whether it’s used as a high-protein snack or

MULTIPLE WAYS TO INDULGE IN SHORT: The ProSource Bar now provides protein perfection in two delicious flavors, Chocolate Peanut Butter and Double Chocolate Creme. To experience it for yourself, visit prosource.com.

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expect to find in a candy bar rather than in a protein bar. The bar’s wafer base creates an incredibly light and airy texture that is complemented by the flavor of its high-protein cream filling. Even more impressive is that this level of flavor is achieved despite the bar containing only four grams of total sugar.

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THE

POWER OF

10

> Make every

second count when you’re in the gym with these 10 action-packed, results-oriented 10-minute workouts. BY MIKE CARLSON /// PHOTOGRAPHS BY PER BERNAL

T

HE ID E A THAT A workout has to be this 90-minute block that consists of a thorough warmup, 30 sets, mobility and ab work, and a cooldown has led to a lot of skipped sessions. In reality, just 10 minutes in a gym can be effective. To be clear, daily 10-minute workouts will not be enough to change your body drastically. But on a day when your schedule gets turned upside down, 10 minutes can move you closer to your health and physique goals. For instance, a study published in the journal Sports Medicine found that 10 intense minutes of exercise are enough to induce a significant growth hormone spike, leading to better recovery and muscle repair. A separate study published in the American College of Sports Medicine’s Health & Fitness Journal showed that just seven minutes of fast-paced circuit training could increase VO2 max (your aerobic capacity), decrease insulin resistance, and even lead to improved body composition. So, whether you want to pump up your delts, work your glutes, or prep yourself for a calorie-laden bash, here are 10 workouts—all 10 minutes in length, designed by 10 pro trainers— for you to try. Keep these handy when life decides to mess with your schedule. And remember: When it comes to training, something is always better than nothing.

JANUARY 2018 / MUSCLE & FITNESS

89

10-M I N U T E WOR KOU T S

1

2 5 BARBELL BURPEE Start on the floor in a pushup position with your hands on a weighted bar. Drop into a pushup. As you come back up, jump and tuck your knees into your chest. Stand by deadlifting the bar. Finish with an upright row. Return the bar to the floor and jump your feet back to a pushup position.

3

90

MUSCLE & FITNESS / JANUARY 2018

4

Shot on location at Muscle Underground Strength & Conditioning , Los Angeles, CA

Total-Body 1 Conditioning BY T O N Y E S T R A DA A FLORIDA-BASED PERSONAL TRAINER WHO HAS WORKED WITH IFBB PROS AND MMA CHAMPIONS

This workout will balance your muscles, increase endurance, and lower body fat. Perform each exercise for one minute straight, using a weight that is 30% of your one-rep max for that lift. Rest for one minute and then move on. Perform each set with all-out intensity. If your form starts to falter, lower the weight and crank out more reps. If you have more than 10 minutes, perform three rounds. EXERCISE

REPS

REST

PLANK CRAWL

1 MIN.

1 MIN.

REVERSE BENCH CRUNCH

1 MIN.

1 MIN.

Shoulder 2 Gainz BY B R I A N R I C H A R D S O N, M . S. CO-OWNER OF DYNAMIC FITNESS IN TEMECULA, CA

This routine combines a prehab exercise, a heavy pressing movement, and a high-rep triset. Performed together, with as little rest as possible, these moves will warm the tissue of the shoulders and then activate both the slow-twitch and fast-twitch fibers of the deltoids and traps.

EXERCISE

SETS

REPS

3 STANDING MILITARY PRESS

4

12, 10, 8, 6

3 3 3 DECEMBER 2017 / MUSCLE & FITNESS

91

10-M I N U T E WOR KOU T S

MILITARY PLANK pushup position, complete mountain climbers, single-leg knee tucks, pushups, and a plank hold.

3 Move Your Ass BY GU I L L E R M O E S C A L A N T E , C . S.C . S. ASSISTANT PROFESSOR OF KINESIOLOGY AT CAL STATE SAN BERNARDINO

Besides making your backside look better, glutes are crucial for performing in all sports and help maintain a strong and healthy lower back. They also help to keep the knees safe and are a prime mover in deadlifts and squats. This workout will give your glutes a serious kick in the, um, ass. EXERCISE

BULGARIAN SPLIT SQUAT*

SETS

3

REPS

15

2

* Lean forward and squeeze the glutes.

4 Push Yourself BY C H R I S T O P H E R H I C K S, N E S TA A TRAINER AT ONE FITNESS IN L.A. AND OWNER OF CONQUESTFIT.COM

You can do this body-weight-only workout in the amount of space a yoga mat takes up. Do as many rounds as possible in 10 minutes. For the final four moves (a military plank), stay in the pushup position. EXERCISE

92

MUSCLE & FITNESS / JANUARY 2018

REPS

KNEES TO ANKLES

20

SPLIT LUNGE HOP

20

MOUNTAIN CLIMBER

20

PUSHUP

20

5

S BRIDGE FROG PUMP Sit on the floor with your knees pointing outward and your feet together. Lie back and keep your chin tucked, shoulders down, and elbows pressing into the floor. Squeeze your glutes and lift your hips so that your body makes a straight line to your knees.

Before the Big Meal

BY J I M B ROW N FORGED TRAINING CREATOR AND CO-AUTHOR OF BURN FAT WITH THE METABOLIC BLOWTORCH DIET

MACHINE LEG PRESS T Set up on a leg press machine, with your back firmly planted against the pad. Place your feet shoulder-width apart on the sled, unrack the weight, and drive it up.

Perform this workout before your next feast to help mitigate the caloriepalooza and redirect those macronutrients to your muscles rather than your fat stores. First, you’ll do three compound moves. (Start light and increase weight each set.) Then you’ll do an intense five-minute cardio session to raise your metabolic rate for the next few hours. G RO O M I NG BY T E R I G ROV E S

EXERCISE

SETS

REPS

2 MACHINE CHEST PRESS

2

15

2 STAIRMILL OR JACOBS LADDER

1

5 MIN.

JANUARY 2018 / MUSCLE & FITNESS

93

10-M I N U T E WOR KOU T S

ISOMETRIC TOWEL EXTENSION

The 6 Unbreakable BY JAY A S H M A N A STRENGTH COACH AT CITY GYM IN KANSAS CITY, MO, AND CREATOR OF ASHMAN STRENGTH SYSTEM

Being stronger isn’t just about how much you bench or squat. It’s about the supporting muscles, too. Anyone 94

MUSCLE & FITNESS / JANUARY 2018

who has played football, rugby, or any grappling sport knows that the durability of your neck and lower back needs to match your gym strength. Even if you don’t play a physical sport, having a strong lower back and a thick neck is strength personified. The following workout will make you stronger—and damn near unbreakable.

EXERCISE

REPS

REST

ISOMETRIC FLEXION

4

15–30 SEC.

SUPERMAN

4

15–30 SEC.

7 Move Better BY V E N U S L AU, N. A . S. M .- C . P.T. A LOS ANGELES–BASED TRAINER AND MOVEMENT EXPERT

Mobility is earned through challenging, active work, not just passive stretching and foam rolling. When you can take your muscles through various ranges of motion while properly breathing, the nervous system grants greater access to strength and power. Perform four reps of these four exercises. Do each rep slowly, taking 30 seconds to complete. Hold the end ranges for three seconds.

WAVE UNLOAD Start in a downward dog position with your heels up. Tuck the pelvis and shift the body forward, keeping your arms straight. Articulate the spine like a wave moving one vertebra at a time. As your shoulders travel past the hands, drop your hips and pull the chest through the arms. Squeeze the shoulder blades together as you look to the sky. Return to downward dog and repeat. SHIN BOX BRIDGE X Start seated, with your knees bent 90 degrees and your soles on the floor. Straighten your arms, placing your palms on the floor and your fingers facing behind you. Using a windshield-wiper motion, shift your legs to the left, bringing both knees to the ground. Next, push off your left hand and reach your right arm over your body toward your left hand. Repeat on the other side. TWISTED CRESCENT LUNGE Start in a high lunge, with your right knee over your right ankle and the left heel over the ball of the foot. Reach your arms overhead. Twist to the right and open your arms to a T position. Hold, continuing to drive to the right. Reverse and repeat on the other side. CRAB REACH Start seated with the soles of your feet and your palms flat on the floor. Keep your arms straight, with your shoulders over your palms and your legs shoulderwidth apart and knees over ankles. Lift your butt off the ground and bring your right hand in front of your eyes, with the fingers in prayer position. Lift your hips to the sky, open the left shoulder, and reach the right hand over your body toward the left hand. Return and repeat on the other side. JANUARY 2018 / MUSCLE & FITNESS

95

10-M I N U T E WOR KOU T S

8 Peak Strength BY T U C K E R L O K E N AN ELITE POWERLIFTER, BODYBUILDER, AND CONTEST PREP COACH IN LOS ANGELES

This plan is a 10-minute-per-day, four-week program for upping your main lifts, like the bench press, squat, and deadlift. First, start by quickly warming up thoroughly with cardio and planks. Let’s say you’re 96

MUSCLE & FITNESS / JANUARY 2018

doing bench press and your top set of four reps is 225 pounds. Warm up with pushups and then press the bar for about 20 reps. After that, add a 25-pound plate on each side for six reps, then add 10 to 15 pounds for sets of six until you get to around 185 pounds for a set of six. Do the same thing next week, but work up to 205 to 210 pounds for a set of five. After that, you should be able to bust through 225 pounds for a set of four the week after.

So it looks like this: WEEK 1: 5 warmup sets and 1 top set of 6 reps, leaving 2 reps in the tank WEEK 2: 5 warmup sets and 1 top set of 5 reps, leaving 1 rep in the tank WEEK 3: 5 warmup sets and 1 top set of 4 reps, going all out and trying to get a personal record WEEK 4: Rest and do reps with 50% of what you hit last week

9

Biceps Blaster

BY REDMANN WRIGHT, I.S.S.A., N.C.S.F. AN ARMY VETERAN, PERSONAL TRAINER, AND MEN’S PHYSIQUE COMPETITOR IN KILLEEN, TX

This workout will supply a good arm pump, which can make you feel more confident walking into any room, whether it’s a job interview or a Tinder date. Plus, an extra 10 sets of biceps work a week can make a serious difference when it comes to long-term growth.

EXERCISE

10

EXERCISE

SETS

REPS

2 ZOTTMAN CURL

2

20

2 CROSS-BODY HAMMER CURL

2

12

2

REPS

*

The Abpocalypse

BY ANDREW HENNEBELLE, C.S.C.S.

SETS

S CROSS-BODY HAMMER CURL Stand with a dumbbell in each hand. In alternating fashion, with the palms facing in, bring one dumbbell across your body toward the opposite shoulder.

CIRCUIT: 2 ROUNDS

EXERCISE

REPS

FITNESS DIRECTOR AT UFC GYM IN CORONA, CA

Everything you do in the gym— and life—activates your core, from raising a weight out in front of you, pressing overhead, to rotating your torso. This complex will strengthen your core and train the key stabilizers in any squat, press, or pull.

RUSSIAN TWIST (WITH MED BALL)

15 PER SIDE

BICYCLE CRUNCH (ALTERNATE ELBOW TO KNEE)

15 PER SIDE

*Start a new set every 30 seconds. JANUARY 2018 / MUSCLE & FITNESS

97

/

PUMP UP YOUR PECS > Keep your muscles guessing for a big and powerful chest, and an even bigger bench press.

BY GREG NUCKOLS, C.S.C.S. ///

DIRECTIONS Perform each workout (Day I, II, and III) once a week. (You can do your lower-body training on the days in between.) Complete all sets for one exercise before moving on. Note that the sets and reps for some exercises change on a weekly basis.

T

hough commonly referred to as “muscle confusion” or simply “mixing it up,” the concept of changing your workouts regularly to ramp up muscle growth actually has a scientific name: “daily undulating periodization,” or DUP. Studies show that DUP—changing the sets, reps, and loads you use each workout— prevents your body from ever adapting to your training and forces consistent muscle growth. That’s the approach we took this month to unstick your bench press and bulk up your pecs. It’ll set you up for a new personal best in the lift in just three weeks. More muscle, less confusion. How It Works

1 BENCH PRESS Grasp the bar with hands just outside shoulder width and arch your back. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press it back up. Use about 80% of your one-rep max weight and do 4 sets of 2 reps. On the fifth set, do as many reps as possible. Increase the weight by 5 to 10 pounds each week.

To use DUP to increase strength, we’re setting up three different workouts per week. You’ll do a “heavy day,” on which you’ll use heavy weights to stimulate your central nervous system and recruit maximum muscle. Then you’ll perform a “volume day,” doing multiple sets with lighter loads to build work capacity. Finally, you’ll have a “power day,” when you focus on pushing weights as quickly as possible to help you overcome any sticking points in your bench-press range of motion. While more traditional programs like linear periodization, which prescribes starting with lighter weights and gradually going heavier over time, remain more popular, research has been showing DUP to be more beneficial. In fact, a University of Arizona study found it to be twice as effective as the linear approach for building subjects’ benchpress strength.

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2 BANDED PRESS Set up as you did for the bench press but double loop a band around your arms just behind your elbows as shown. When you lower the bar, the band will stretch and help you lock out your elbows as you complete the lift. Work up to the heaviest weight you can use for 3 reps, then perform 3 more sets of 2 reps with that same load. Add 5 pounds to the bar every week.

PRESSING WITH A BAND STRENGTHENS YOUR ABILITY TO LOCK OUT YOUR ELBOWS.

4 PULLUP Hang from the bar with hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar.

3 BENTOVER ROW Grasp the bar with an overhand grip, hands shoulder-width apart, and let the bar hang in front of your thighs. Bend at the hips and lower your torso until it’s nearly level with the floor. Bend your knees a bit to take tension off your hamstrings. Squeeze your shoulder blades together and pull the bar to your belly.

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6 LYING TRICEPS EXTENSION Sets: 4 Re

Lie on a bench holding an EZ-curl bar. Raise the bar over your head. Lower the weight behind your head and, without moving your upper arms, extend your elbows to lockout.

5 DUMBBELL CURL Sets: 4 Reps: 6–8

Stand holding a dumbbell in each hand. Curl the weights up, making sure to keep your upper arms at your sides, and twist your pinkies toward your shoulders until your palms are facing your chest. Reverse the twist as you lower the weights back down.

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P U M P U P YOU R PE C S

1 BENCH PRESS

3 PUSHUP

Sets: 4 Reps: 8

Sets: 3 Reps: As many as possible

See Day I. Use about 60% of your max weight and perform 4 sets of 8 in Week 1. In Week 2, do 4 sets of 10; in Week 3, do 4 sets of 12. Use the same load each week. In Week 4, start the cycle again with a heavier weight, about 5 to 10 pounds more.

your chest is an inch above the floor. Push back up.

2 INVERTED ROW

Sets: 3 Reps: As many as possible

Set a barbell in a power rack (or Smith machine) at about hip height. Lie underneath it and grasp the bar with hands outside shoulder width. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

IF DOING ROWS WITH YOUR LEGS EXTENDED IS TOO HARD, BEND YOUR KNEES 90 DEGREES AND PLANT YOUR FEET ON THE FLOOR.

4 DUMBBELL FLYE Sets: 4 R

Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.

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5 LATERAL RAISE

7 BARBELL CURL

Hold a dumbbell in each hand, with your arms at your sides. Brace your core and raise your arms out 90 degrees, keeping a slight bend in your elbows.

Hold an empty barbell with hands shoulderwidth apart. Keeping your upper arms at your sides, curl the bar until your elbows are fully flexed. If your current bench-press max is less than 200 pounds, perform 50 total reps, taking as many sets as necessary to hit that number. If you can bench 200 to 300 pounds, perform 75 total reps. If you can bench 300 pounds or more, perform 100 total reps.

6 BENTOVER LATERAL RAISE

8 LYING TRICEPS EXTENSION

Bend your hips back until your torso is level with the floor. Squeeze your shoulder blades together and raise your arms out 90 degrees.

See Day I. Perform 50, 75, or 100 total reps according to your bench max, as you did for the curl, above.

Sets: As many as needed Reps: 50, 75, or 100 total

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PUMP UP Y

1 CLAP PUSHUP Sets: 5 Reps: 2

Get into a pushup position. Lower your body until your chest is an inch above the floor, then explosively press your body up so it comes off the floor and you can clap in midair.

2 BENCH PRESS

Sets: 6 Reps: 3

See Day I. Perform 6 sets of 3 reps in Week 1, using 70% of your max weight. In Week 2, do 8 sets of 3, and in Week 3, 10 sets of 3. Begin the cycle again in Week 4 with 2½ to 5% more weight.

BEGIN THE NEXT REP OF THE CLAP PUSHUP WITH THE MOMENTUM FROM THE PREVIOUS ONE. DON’T RESET.

3 MUSCLE SNATCH

THE MUSCLE SNATCH DOESN’T REQUIRE THE PRECISION TECHNIQUE OF OTHER OLYMPIC LIFTS. JUST MUSCLE IT UP.

Grasp the bar with hands doubleshoulder-width apart. Squat down behind it with feet hip-width apart and the bar against shins. Keeping your lower back in its natural arch, extend your hips to begin standing as you pull the bar off the floor. When it reaches pants-pocket level, explosively jump and pull the bar up in front of your body. Allow the momentum to carry it up overhead, then extend your elbows to lock it out.

/

4 ONE-ARM DUMBBELL ROW Sets: 5 Reps: 10 each side

Hold a dumbbell in your right hand and place your left knee on a bench. Brace your body by placing your left hand on the bench as well. Draw your right shoulder blade back and row the weight up to your side. Repeat with the other arm.

DON’T ROTATE YOUR BODY AS YOU ROW. KEEP YOUR SHOULDERS IN PLACE.

5 DUMBBELL PUSH PRESS Hold dumbbells at shoulder level and dip by bending your knees. As you come back up, use the momentum to help you press the weights straight overhead.

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MEALS >

L /

CHEF’S TIP

/

4. Split open top of potato and add the gg-sausage mixture and avocado ices. Drizzle with hot sauce.

BREAK FAST

STUFFED POTATO Serves: 1

g

Prep time: 12 minutes Cost per serving: $4.13

/

g

g

LUNC H

FISH TACOS Serves: 1 Prep time: 12 minutes Cost per serving: $6.24

1

½ 2 1

½

½

(8 oz) frozen fish fillet (cod, swai, pollock, or haddock) packet taco seasoning whole-wheat tortillas cup broccoli slaw, coleslaw, or shredded cabbage cup pineapple chunks, canned in juice, drained cup chunky salsa

1. Place fish in a pan with a small amount of water and sprinkle on taco seasoning. Cover and cook on medium heat until done, about 8 to 10 minutes. Cut fish into small pieces. 2. Place fish pieces in the middle of tortillas, layer on broccoli slaw and pineapple, and top with salsa.

CHEF’S TIP

THE MACROS

S NAC K

PEANUT BUTTER, OATS, CHOCOLATE & BANANA BOWL Serves: 1 Prep time: 3 minutes Cost per serving: $0.90

¾ ¾ 2 1½ 1

cup dry oats cup skim milk tbsp chunky peanut butter tbsp dark chocolate chips small banana, cut into slices

anut butter, and chocolate chips in a small microwavesafe bowl. Microwave on high for 90 seconds. Stir to blend. 2. Top with banana slices.

THE MACROS

590

21g

75g

24g

CALORIES

PROTEIN

CARBS

FAT

682

89g

CALORIES

PROTEIN

61g

8g

CARBS

FAT

15-M I N U T E M E A L S S NAC K

BLACK BEAN DIP Serves: 1 Prep time: 3 minutes Cost per serving: $0.85 (bean dip); with 1 serving of tortilla chips: $1.08

g

g

g

Per serving: Bean dip + 1 serving of tortilla chips

CHEF’S TIP

DI N N E R

CHICKEN WITH BEANS & GREENS Serves: 1 Prep time: 15 minutes Cost per serving: $5.42

CHEF’S TIP

DE S S E RT

PUMPKIN YOGURT PARFAIT Serves: 1

to 4 minutes. 4. Put rice on a plate, add beans and spinach, and top with chicken slices.

Prep time: 3 minutes Cost per serving: $1.96

1

THE MACROS

737

67g

CALORIES

PROTEIN

½ ¼ ½

77g

19g

¼

CARBS

FAT

(5 oz) container vanilla Greek yogurt cup canned pumpkin tsp pumpkin pie spice cup Raisin Bran–type cereal cup dry roasted peanuts

1. In a small bowl, mix together yogurt, pumpkin, and pumpkin pie spice. Food and prop styling by Susan Ottaviano

p p layering until all ingredients are used. 3. Seal jar and refrigerate until ready to eat. Or eat right away.

THE MACROS

460

25g

CALORIES

PROTEIN

55g

19g

CARBS

FAT

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FOR LIFTERS

/

/

PI L AT E S

PILATES FOR LIFTERS “These Pilates moves create pelvic stability for heavy lifts and increased flexibility and range of motion in the hamstrings, hips, and low back,” Conniff says.

DOUBLE-LEG KICK X

Lying facedown, bend knees to reach heels toward your butt. Reach your arms behind your back, with fingers laced, elbows bent, and head turned to the right. (If you can’t lace your fingers, use a resistance band to connect the hands.) On inhale, kick both heels to your butt two or three times quickly, then exhale as you stretch legs and arms out long, lifting your head and chest with eyes looking forward. Lower to starting position with head turned to the left and repeat for 6 to 10 complete breath cycles.

TEASER XX (Opposite page)

Start with your spine, head, and shoulders anchored to the floor, legs lifted up to a 90-degree angle at your hips and 90 degrees again at the knees, arms raised slightly, about chest high. Sweep arms overhead, then back downward toward sides; simultaneously extend legs up and out straight, lifting your body up into a V-sit position; hold for a few breaths. Finish by rolling back one vertebra at a time to starting position. Repeat 3 to 5 times. (Make it more challenging by carrying a medicine ball.)

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PILATES FACT

WHAT TO EXPECT COST Depending on your location, $35 to $150 for private classes. Group classes can run $10 to $35 a session. ATTIRE Regular gym shorts and T-shirt are fine. DURATION About 45 minutes to an hour for a class.

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PI L AT E S

PILATES FACT

PILATES FOR CROSSFIT Conniff recommends that CrossFit athletes add exercises like the saw (below) and swimmers (at right) to their warmup as a way of prepping for big, explosive moves. “These build strong muscular connections in the intrinsic core and greater flexibility in the hips, which helps protect the lower back,” she says.

SWIMMER X

Lie facedown, arms stretched overhead. Keep legs together and straight. Reach through the top of your head for the most extension you can manage, chin tucked slightly, eyes looking down. Raise your right arm and left leg about six inches off the ground, floating your head and chest up off the mat. Hold this position for 10 breaths. Alternate arms and legs.

W THE SAW

Sit upright, legs extended in a V, a bit wider than your hips. Reach both arms out to the side, shoulder height. Draw the ab muscles in and up, lengthening both sides of your waist. Inhale and twist at the waist to the left. Exhale as you dive forward, stretching your right hand across your left foot. Let your head hang as your other arm reaches back. Inhale back to a seated position and perform on the other side.

Propel Strength Gains With Pilates STARTED IN THE EARLY 1920S by Joseph Pilates to help veterans who had lost strength in their limbs during WWI, Pilates can help lifters because “the core muscles that we work in Pilates give our inner abdominals stability like a corset,” says Kristin McGee, a Pilates instructor and author of Chair Yoga: Sit, Stretch, and Strengthen Your Way to a Happier, Healthier You. “So, when strength training, you need that support, that stability in the core, in order to be more functional and to do heavy lifting.” Pilates builds the muscles that

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protect our back, so strengthening those deep core muscles is almost like creating your own internal lifting belt, she says. Also, most guys concentrate solely on working the rectus, or the six-pack, and the obliques, and they neglect the deeper core muscles and the pelvic floor area that Pilates hits. “Those are the muscles that protect and support our spine—the back of the core, which are the erector spinae muscles that run along the spine. When these muscles are strong, it lowers the risk of getting injured and also gives you more range of motion and

more endurance, with a lot more stamina and strength in the core,” McGee says. But be prepared for some pain, she says. “Expect it to be harder than you imagine at first because the moves are concentrated on your core the entire time.” Mat classes may be less intimidating (and cheaper), but it can be tough because you have to concentrate more to get the moves right. McGee recommends classes with the reformers if you are tight because the added resistance and bands will help you get into certain poses and become more flexible faster.—Adam Bible

PILATES FOR ENDURANCE SPORTS Conniff says runners and cyclists and anyone else who puts their body through repetitive movements can use Pilates moves to add core strength and stability, as well as increased mobility in their spine, hips, and shoulders.

W KNEELING BICYCLE

Kneeling on your right knee, with left leg extended straight out to the side, lean right, placing your right hand on the floor. Raise your left leg until your foot is just below hip height. Exhale while swinging left leg forward; inhale as you bend left knee, sweeping the leg back as far as possible. Repeat 5 times, then switch legs.

SINGLE-LEG KICK T

Lie facedown, propped up on elbows, legs stretched long and pressed together. Lift the torso from the floor, keeping the pelvis and thighs down. On exhale, bend your right knee to kick your heel toward your butt two times quickly, then inhale as you stretch the leg to starting position. Repeat 10 times for each leg.

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POWERED BY

APP-TITU

I

F YOU THINK OF anything when you hear the words “Appalachian State football,” it’s probably that wild game in 2007 against Michigan. In case you don’t remember, here’s a quick refresher: The App State Mountaineers—hailing from the NCAA’s lower rung of Division I football, the Football Championship Subdivision (FCS)—traveled to the Big House in Ann Arbor, MI, and, in front of more than 109,000 fans, shocked the fifth-ranked Wolverines with a thrilling 34–32 victory. The game landed App State on the cover of Sports Illustrated, which later dubbed it “The Greatest Upset of Them All.” In short: It was a historic moment.

> How does tiny

Appalachian State compete with the big boys of Division I college football? Three words: protein, lifting, protein.

B Y S H A W N D O N N E L LY

But today, the App State football team is much more than a onemoment program. The Mountaineers won three straight FCS national championships from 2005–07. Then in 2014, the squad jumped to the NCAA’s Football Bowl Subdivision (FBS), where all of college football’s biggest programs reside. The next season, the Mountaineers finished 11–2 and won their first-ever bowl game. In 2016, the team went bowling again, defeating a Toledo squad that included a future NFL star. At press time, the Mountaineers are bowl-eligible and appear headed to yet another post-season game. So you might be wondering: How does a newly promoted football program representing a school in a tiny mountain town (population of Boone, NC: about 19,000) enjoy so much success in the ultracompetitive world of Division I college football? The answer, in large part, has to do with how it trains—and feeds—its players. Which brings us to App State strength and conditioning coach Mike Sirignano. JANUARY 2018 / MUSCLE & FITNESS

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App State works hard to develop its players. The goal: another big win like the Michigan game (lower right).

Lift, Eat, Repeat

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supplement distributor who now works with many D1 football nutritionists and strength coaches, says he takes pride in being the only size coach in college football—for now, anyway. “I think the new secret weapon in college football is going to be a size coach,” says Hillman. “It’s a selling point with recruits.” Together, the staff provides App State players with the right nutrients at the right time. This includes an array of CytoMax and Muscle Milk products. “We try to get as much protein in their bodies as possible,” Sirignano says. “We want to keep them anabolic 24/7.” The daily ritual goes like this: In the morning, players pick up a snack bag that contains Muscle Milk protein bars and shakes, almonds, Greek yogurts, and peanut butter. They’ll eat a protein snack before they lift, then afterward they’ll replenish with protein and carbs. They eat breakfast, snack on protein between classes, eat lunch, and down a CytoMax hydration drink before practice and a Muscle Milk protein shake afterward. Then there’s

dinner and a final snack before bed. All told, an App State lineman could be consuming anywhere from 4,000 to 8,000 calories per day, including as much as two grams of protein for every pound of body weight.

Getting Stronger The commitment to nutrition is paying off. Players are dropping a lot less weight during pre-season camp, says Hillman, and over time, App State’s guys are adding the size they need to compete with deeper-pocketed, more nationally known programs. It’s the way it has to be for a school like App State, the coaches say: Recruit undersized, overlooked athletes and bulk them up. “Our starting left tackle came into the program at 229 pounds, 2½ years ago,” Sirignano says. “He’s 289 pounds now. It’s about development. We set weight goals for them, and we slowly get them there. We’re never gonna get the 6'4", 305-pound guy right off the hoof. We’re gonna have to build them up.”

O P E N E R S P R E A D : T I M C OW I E ; L E O N H A L I P/G E T T Y I M AG E S ; C O U RT E S Y O F A P P S TAT E . T H I S PAG E : T I M C O W I E

When Sirignano arrived at App State in 2015, he inherited a bit of a mess. “The weight room alone, as far as maintenance and cleanliness, was out of control,” recalls Sirignano, who previously coached at South Carolina. “That had to be fixed right away.” Next, Sirignano started establishing a more disciplined, physical, competitive culture in the weight room. But the biggest change Sirignano implemented was on the nutrition side. While at South Carolina, he had helped create the first football-only college nutrition program in the country, so he knew he wanted upgrades. To aid his cause, Sirignano staffed up, boosting the athletic department’s roster for strength and nutrition from two employees to nearly 20. One of those additions is Marisa Faibish, director of performance nutrition, who previously helped fuel soldiers in the U.S. Army Special Forces. Another addition is Eric Hillman, the team’s “size” coach. Hillman, a sports

A PP STAT E M US C L E GET IT DONE

M O U N TA I N E E R P O W E R Think you’ve got what it takes to play Division I football? Here’s a pre-season workout for Appalachian State players. Perform it after a dynamic workout. The whole thing should take about 75 minutes. EXERCISE

SETS

REPS

1 ALTERNATING PLANK POWER CLEAN

1

18

1

8

5

3*

4 OLYMPIC CLEAN + FRONT SQUAT

4

2**

3 BULGARIAN SPLIT SQUAT

4

6 PER LEG

4

Of course, the ultimate goal of all this player development is that it translates to the occasional jawdropping upset. And in truth, it has been a while since the Mountaineers pulled one off. This season they came close, suffering a brutal one-point loss to Wake Forest. In 2016, they took a ranked Tennessee team to

F R O M T O P : C O U RT E S Y O F A P P S TAT E ; L E O N H A L I P/ G E T T Y I M AG E S ( 2 ) ; T I M C OW I E ( H E A D S H O T )

STRENGTH COACH

overtime. But who knows—next year they open the season against Penn State. Like the Michigan game in 2007, it will pit them against a powerful Big 10 team, inside a 100,000-plus stadium filled with rabid, opposing fans. If the Nittany Lions are smart, they won’t underestimate their opponent.

BARBELL SINGLE-LEG ROMANIAN DEADLIFT SUPERSET WITH OVERHEAD PRESS

3

6 PER LEG

3

15

3 CRUNCH

3

6

1

200

3 *Do the first set with 65% of 1RM, 75% for the second, and 80% for the third through fifth. **Do each set with 80% of 1RM.

Fueling Station Want to ignite your workouts and add muscle mass to your frame—the clean, safe way? Try products from these brands. MUSCLE MILK

CYTOMAX

It’s the go-to protein for athletes. From shakes to bars to powders, Muscle Milk provides athletes with strength and recovery fuel. The brand has a long history with college athletics, and all of its powders are NSF Certified for Sport, the gold standard of certifications.

CytoMax Advanced Hydration Drink Mix is designed to deliver energy quickly and efficiently. The Advanced Carbohydrate System and electrolytes in CytoMax provide nutrients to help hydrate, fuel working muscles, and spare muscle glycogen to delay fatigue. JANUARY 2018 / MUSCLE & FITNESS

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JOJO’S MOJO Stuntwoman JoJo Ba >motivated, a little craz for a challenge.

BY JOHN PLUMMER /// PHOTOGRAPHS BY

A

T THE INTERSECTION of sexy and badass, you’ll find Joanne “JoJo” Batten. For more than a decade, Batten has found steady work in the film industry as a stuntwoman. She started as actress Thandie Newton’s body double in the 2008 Guy Ritchie film, RocknRolla, and has since worked on several Ritchie films (including Sherlock Holmes, King Arthur, and the upcoming Aladdin), 122

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SMITH MACHINE SQUAT With a barbell on your back, stand tall with core engaged. Squat down until your thighs are parallel with the floor. Push through heels as you drive up.

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JOJO BAT T E N

SEATED LEG EXTENSION Adjust the seat so that the pivot point lines up with your knee. Fully extend one leg, pausing at the top of the move. Return to the start, keeping tension on the muscle.

changes to my diet and cardio made the big difference. Six weeks out, I started doing fasted cardio each morning in the form of a low-intensity, steady-state (LISS) walk for 40 minutes and gradually tapered my calories and carbs down over the final few weeks.”

4 We’re Slightly Crazy.

“I dislocated my right shoulder just six weeks out from the competition in a motorbike incident on holiday in Ibiza. But I continued with my prep. I even trained with a sling on for a couple of weeks. For the three weeks after the dislocation, all upper-body movements were off-limits, so I trained legs four or five times per week. I could add in very light upperbody training for only the final few weeks of prep. Luckily, my upper body was already well developed from all the work put in over the previous three years.”

Can Move Like Dancers. 1 We

“I trained like a dancer for 12 years and a martial artist for five years,” Batten says. “I am also a personal trainer and a yoga teacher. This allowed me to naturally progress to the more physical side of the movie industry, and my dance background also helped when I began screen combat training. Being able to perform as many movement skills as possible is key.”

3

Can Handle Weapons. 5 We

2 We Hit the Weights.

“I’ve always been physically active, but it wasn’t until three years ago, when I really focused on weight training, that I began to look the part, too. I find the gym therapeutic. It’s my ‘me time’ when I get to zone out the rest of the world and focus on myself. It has also definitely helped boost my work in the film industry.”

much. The

We Can Become 6 Amazons. “Last year I successJANUARY 2018 / MUSCLE & FITNESS

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JOJO BAT T E N fully auditioned for a role in Justice League as one of Wonder Woman’s Amazonian fighters. As Amazons, we needed to be sliced and diced, so we underwent three months of brutal training to get us screen-ready. There was a lot of metabolic conditioning and circuit work: heavy sled relays, battle ropes, HIIT training on the SkiErg machine, assault bike, sprints, and rowing. It was real vomit-inducing stuff.”

7 We Know How to Die. “For Justice League, we underwent highly specific weapons training, which included learning how to use a spear, a sword and shield, and a bow and arrow. I also needed to be able to die convincingly on camera, so we drilled and drilled, taking hits in various parts of the body from arrows, spears, and swords and simulating the eventual painful death from these injuries.”

Understand Our Bodies. 8 We

“Prepping for contests while working 14-plus-hour days can be challenging, so everything has to be streamlined. I keep things simple by sticking to the basics that I know work for me. I have go-to, easy-to-prepare meals, which doesn’t make for the most exciting diet, but it’s only short-term, so I suck it up and get on with it. I’m able to prep and coach myself because I know my body so well now. “My advice for others: Get to know what works for you and stick with it. People can overcomplicate nutrition. At the end of the day, it’s just input versus output, using the macros that suit you. I’ve found over the past few years that I’m actually very well adapted to carbohydrates, having avoided them for years previously. My energy levels and body composition have never been better at the grand age of 38.”

9 We Can Kick Ass.

“I’ve been tasked with getting

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the lead actors for Aladdin in shape for their roles in a very limited time period, so I have both actors training with me five times a week in a specially designed gym at the studios. Mena Massoud, who plays Aladdin, has been on a bulking and then cutting program, and Naomi Scott, who plays Jasmine, has been on a cutting plan and is making incredible progress in her strength and fitness. They’re both killing their training, and I’m incredibly proud of them. I’m also planning to produce an online training program and nutrition package.”

Don’t Make Excuses. 10 We

“It’s all too easy to say you don’t

have time to fit everything in. But in this game you have to master a lot of skills and work hard. I’m always against the clock, but I still find time to train. My weekly training split is simple and timeefficient. (See next page.) My onand off-season training doesn’t really change at all. It’s the diet and cardio that alter.”

Treat Our Bodies Right. 11 We

“I like to take walks, either hiking in the countryside or exploring the city. I’m also still a keen dancer, and I take classes whenever I can. I’m a qualified yoga teacher, but I don’t always get to spend as much time on it as I would like, so weekends are a

great chance to get in full recovery sessions. My body needs to be able to perform at its peak at all times, so I need to take care and maintain it with regular deep-tissue sports massage and physio.”

Never Stop Grinding. 12 We

“I feel lucky to work in an industry that combines all my passions. But it isn’t luck that got me here—it’s been hard graft. The film industry is tough and involves very long hours. It requires lots of sacrifices, but the final results are always worth the effort. It’s incredibly satisfying watching the final edit on the big screen, and I never dread going to work on a Monday morning.”

BATTLE ROPE WAVE Grip each rope. Alternate arms, making choppy waves, and engage your entire body by extending your legs, torso, and arms during each repetition.

J O J O B AT T E N ’ S

J O J O B AT T E N ’ S

L O W E R - B O DY W O R K O U T

TRAINING SPLIT

DIRECTIONS: Perform these exercises when you want to work your lower body’s posterior chain (including glutes and hamstrings). EXERCISE

SETS

REPS

5 ROMANIAN DEADLIFT

5

15–20

5 REVERSE HYPEREXTENSION

5 5

WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

UPPER-BODY PULL LOWER BODY (QUAD-DOMINANT) UPPER-BODY PUSH LOWER BODY (POSTERIOR CHAIN) ACTIVE RECOVERY TOTAL LOWER BODY ACTIVE RECOVERY

15–20

5 STEPUP WITH KNEE RAISE

MONDAY TUESDAY

FOLLOW 20

EACH SIDE

JoJo Batten on Instagram @jojoltd.

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THE LEVEL UP SERIES:

BICEPS Goodbye, predictable arm workout. Hello, high reps, a little pain, and a whole lot of new muscle. B Y J O E W U E B B E N

W

HAT’S YOUR STATUS QUO BICEPS

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E A D : G E T T Y I M AG E S. T H I S S P R E A D C L O C K W I S E F RO M L E F T: E D GA R PE R B E R NA L (2); E D GA R A RT IGA

L EV E L U P SE R I E S: B IC E P S

STRAIGHT UP LEVEL UP EXERCISE

SETS

REPS

3 INCLINE DUMBBELL CURL

3

EXERCISE

BEHIND-THE-BACK CABLE CURL

10–12 2 3

DOUBLE-ARM HIGH-CABLE CURL

2

15–18

As published in the September 2013 issue of M&F. 1On the last set, do 7 reps in the top half of ROM, 7 reps in the bottom half of ROM, and 7 full ROM reps. 2On the last set, do 2 dropsets of 4 to 5 reps each, using a small increment for each drop. 3On the last set, do 8 reps with a wide grip, 8 reps with a standard grip, and 8 reps with a narrow grip. 4On the last set, superset with standing barbell curls, doing 6 to 8 reps on the latter exercise.

REPS

3

1

4

SETS

MACHINE PREACHER CURL

2

12–15

1

*

1

100**

*

Pick a relatively heavy weight that elicits muscle failure at around 15 to 20 reps. Rep out to failure, then do dropsets, decreasing weight in 5-pound increments each time, until you hit 50 total reps. Pick a light weight that allows you to get around 30 reps initially. After reaching failure there, rest 20 to 30 seconds, then continue repping out to failure. Repeat in this rest-pause-like fashion until you reach 100 reps.

**

JANUARY 2018 / MUSCLE & FITNESS

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MUSCLE & FITNESS / JANUARY 2018

A

As a general rule, fullbody routines work amazing for beginners and for people tight on time—they’re short and effective. Plus, focusing on full-

body, compound movements—like deadlifts, pullups, bench presses, squats, and cleans—build a great base level of strength. On the flip, once you have a solid base of strength and muscle, split routines

CLOCKWISE FROM LEFT: PER BERNAL; E D GA R A RT IGA (2); PE R B E R NA L

Shake things up in the new year! Follow these tips to reach your current and future fitness and nutrition goals.

I’m trying to add serious size this winter. Should I follow a full-body or split-body-part routine?

I haven’t picked up a weight in months. Should I jump back into my old routine, or will that get me injured?

A

You can. Or you can take this time to reassess your goals and needs. For example, do your shoulders slump forward? Do you have any lower-back pain? Establish your needs first and lay the foundation for your new workout plan. Then remember to stay focused on the basics like

work well, too. Why? For starters, a split routine allows you to log more gym time and work your muscles more frequently. Assuming your recovery is on point, this means more gains. Also, focusing on just your lower or upper body—or even two muscles at a time—can help most lifters bust through training plateaus, as those areas are getting extra love.

Jim “Smitty” Smith, C.P.P.S., is the owner of Diesel Strength & Conditioning (dieselsc.com).

incorporating a good warmup, body-weight movement, and plenty of compound moves such as squats, deadlifts, and overhead presses. Start slow, then progressively ramp up the intensity (the amount of weight you lift) and volume (the sets and reps) and shorten your rest time as you progress.

Can I get stronger without putting on muscle mass?

A

Yes. You’re probably used to the typical high-volume bodybuilding routine of four to five sets of 12 to 20 reps for each exercise, which builds mass. But to get stronger without getting bigger, you should utilize a rep range between six and eight with above 75% of your 1RM (one-rep max). This will increase your strength and allow you to hit good quality repetitions through a full range of motion. JANUARY 2018 / MUSCLE & FITNESS

133

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A S K

What are the best breakfast meals to prep ahead of time?

A

Mini bagel sandwiches topped with ham, cheese, and egg can be made in advance, frozen, and then reheated. Overnight oats or two hard-boiled eggs sliced on a piece of toast provide macronutrient balance. Lastly, think leftovers—a grilled chicken sandwich is great morning fuel. If nothing is cooked, grab a glass of milk or a container of Greek yogurt. Remember, something is better than nothing.

What are some new lean protein options I can try?

A

Consider adding bison and ostrich to your shopping list as an alternative to beef. But be prepared to pay more. Also,

from USA Pharmacies

starting this year, some foods will hit the market that blend both plant protein and meat protein, which boosts the nutrient quality while keeping the protein content high. Look for energy bars with pieces of beef jerky, blended burgers made with mashed mushrooms, ground beef, and lentils, and lentil pastas with a lean ground turkey meat sauce.

Heather Mangieri, M.S., R.D.N., C.S.S.D., L.D.N., is the CEO/nutrition consultant at Nutrition CheckUp, author of Fueling Young Athletes, and spokeswoman for the Academy of Nutrition and Dietetics.

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Begin 2018 strong, and then never stop moving forward.

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—Henry Rollins

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MUSCLE & FITNESS / JANUARY 2018

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