Muscle Fitness Summer 2014 Training Trends

2014 TRAINING TRENDS

Special Digital iSSue

CrossFit Mud Run Suspension Body Weight And More…

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DIGITALWorldMags.net ISSUE SUMMER | 2014

Features 10 MUD RUN

Tackle an adventure race in four weeks with our proven plan.

20 OLYMPIC LIFTING Our definitive guide to perfect form on the Olympic lifts.

26 ARMY STRONG

Get combat fit with the official training program of the U.S. Army.

36 MUSCLE MEAT

Unique muscle-building burgers.

44 GYMNASTICS

The body-weight routine that built the world’s fittest gymnast.

52 CROSSFIT

WODs that will build up your show-off muscles.

62 METABOLIC WORKOUT Circuits that shred fat.

72 KETTLEBELLS Build functional mass.

Edge

79 SPORTS

Get lumber-jacked.

82 GEAR

Unique picks that will shake up your routine.

84 ABS & CORE

Grab a TRX and get a six-pack.

86 60 SECONDS TO FIT James Grage offers a unique twist on biceps training.

88 R ATE MY WORKOUT

We take reader-submitted workouts and offer our fix.

90 SUPPS

Try new products every month with our Jacked-in-a-Box sample program.

In Every Issue 4 From the Chairman 6 Editor’s Letter 92 Last Set

ON THE COVER & THIS PAGE: EDGAR ARTIGA/WONDERFUL MACHINE

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D I G I TA L I S S U E 2 0 1 4

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FROM THE CHAIRMAN

A New Era

M&F boldly dives into the digital waters.

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MUSCLE & FitnESS

David J. Pecker Chairman, President, and Chief Executive Officer of American Media, Inc.

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ing the year, in addition to our standard digimags, and of course our print magazine. And we will always continue to explore new ways in which we can bring you the most dynamic and effective training and nutrition information available, regardless of the format. Muscle & Fitness has been at the forefront of fitness for 75 years, and believe me when I tell you that we’re only just getting started.

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For us it’s a bold foray into the digital publishing space as we aim to span the print/online gap by creating original publications tailored to mobile devices, in addition to our print and online products. What this means for you is an even greater variety of options to fulfill your training and nutrition needs. In particular, this digimag includes embedded videos and extended photo galleries, something we’d love to be able to do in print, if only it was physically possible to do so. Thanks to the rapidly expanding digital magazine format, we are finally able to bring you a fully multimedia-rich experience, in print, online, and in the palm of your hand simultaneously. Consider this the start of a new era for Muscle & Fitness. We will continue bringing you these kinds of special digital editions dur-

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Welcome to the frst-ever digital edition of Muscle & Fitness. “First-ever digital edition?” you wonder. “But i’ve been a subscriber to M&F on my Kindle for years!” Allow me to explain (and thank you for being a subscriber). While it’s true that we have been publishing digital replicas of our print edition for several years now, this is our inaugural stand-alone digimag, meaning that you won’t fnd a print version of it on newsstands or delivered to your home.

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LOOK FOR THESE Throughout the issue, you’ll find these buttons that will give you all sorts of extra content, from bonus articles to photo galleries and videos. Just hit the button and explore!

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FolloW sHAWN WorldMags.net

Editor’s lEttEr

on Twitter: @shawnperine

Body-weight training helped our EiC build his foundation.

Perine’s UPPer-BoDy workoUT try this intense, plateau-busting, barbell-free routine.

ExErcisE sEts

Train Diferent

Changing routines can reap big rewards. With this, our inaugural digital-

only issue, we are bringing you workouts that will have you thinking, and training, outside the box (except for our CrossFit routines, for which you’ll want to be in a “box”). While M&F’s bread and butter is the kinds 6

MUSCLE & FitnESS

of workouts that are performed in a traditional gym, with weights and cables and machines, there is a wealth of training options available to you, some which have you outdoors, some that involve using only your body weight for resistance,

4

20, 15, 10, 5

Hanging Leg Raise

4

20, 15, 10, 5

Dip

4

20, 15, 10, 5

Knuckle Pushup

4

20, 15, 10, 5

and others that incorporate nontraditional equipment, like suspension straps, bands, and balls. In M&F we often talk about busting through plateaus, which result from our bodies’ obsession with homeo stasis. Our bodies like stability, which is why it adapts to stresses placed upon it in the gym by building muscles that can handle those stresses. However, when the same stresses are placed upon the body day-after-day, weekafter-week, month-after-month, the body stops adapting and works to maintain what it’s built and you stop progressing. This is when trying a totally different training protocol can reap big rewards. If your body is used to a steady diet of deadlifts, squats, and preacher curls, imagine the shock to the system it will get from one of these nontraditional workouts. After trying one for a few weeks, I guarantee that you'll be enjoying your old routine more, and see a spike in growth.

More Power to You,

shawn Perine Editor-in-Chief

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rEps

Pullup

dUStin SniPES

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TO KICK OFF THIS FIRST-EVER DIGITAL ISSUE, M&F ’S EDITORS SHARE THEIR FAVORITE ALTERNATIVE EXERCISES.

WorldMags.net EVP/GROUP PUBLISHING DIRECTOR Chris Scardino EDITOR-IN-CHIEF Shawn Perine EDITORIAL ADVERTISING & MARKETING

EXECUTIVE EDITOR Arnold Schwarzenegger MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS Brian Good GROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S. DEPUTY EDITOR Matt Tuthill, C.S.C.S. SENIOR EDITOR Joe Wuebben EDITOR Ben Radding COPY CHIEF Pearl Amy Sverdlin COPY EDITORS Nina Combs, Jef Tomko RESEARCH EDITOR Adam Bible WRITER Nicole Adamo EDITORIAL ASSISTANTS Mark Barroso, Tifany Gagnon BUSINESS COORDINATOR Judy Watson INTERNS Chelsea Tuthill, Jillian Pacheco

“I like farmer’s walks for core and grip strength. Pick up the heaviest dumbbells you have and walk.”

PUBLISHER Chris Dolan ADVERTISING DIRECTOR Dara Markus MARKETING DIRECTOR James Cress MANAGING DIRECTOR, DIGITAL SALES Steve Higgins MARKETING SOLUTIONS DIRECTOR Angie Walker DIGITAL MANAGER, E-COMMERCE Alexander Valiyaparambil DETROIT SALES OFFICE RPM Associates (248) 690-7013 SALES DIRECTOR Jay Gagen EASTERN SALES OFFICE 4 New York Plaza, 4th Floor New York, NY 10004 (212) 545-4800; fax (212) 510-1947

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PHOTOGRAPHY MIDWEST SALES OFFICE PHOTO EDITOR Anthony Nolan 1005 West Grove MUSCLEANDFITNESS.COM Arlington Heights, IL 60005 DIGITAL DIRECTOR Tyler Stewart (312) 545-8041; fax (847) 749-0469 PRODUCER Elizabeth Yun SALES DIRECTOR Darrin Klapprodt SENIOR EDITOR Eric Velazquez SOUTHEASTERN SALES OFFICE EDITOR Ian Cohen 1000 American Media Way Raton, FL 33464-1000 CONTRIBUTORS Boca Per Bernal; Steve Boyle; Nick Ferrari; Kevin Horton; (800) 500-1012; fax (561) 989-1399

“I’ve had some of my best workouts ever with kettlebells. This circuit is one of my favorites.”

Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Tim Mantoani; Greg Merritt; Myatt Murphy; Michael Neveux; Dennis Nishi; Rob Orlando; Tim Scheett, Ph.D.; Matthew Solan; Marie Spano, R.D.; Steve Stiefel; James & Therese; Gregg Wangard; Edgar Artiga; Sam Kaplan; James Farrell; Marius Bugge

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CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker FOUNDER AND CHAIRMAN EMERITUS Joe Weider (1920–2013) EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni EXECUTIVE VICE PRESIDENT/CHIEF DIGITAL OFFICER Joseph M. Bilman EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/ CHIEF INFORMATION OFFICER David Thompson SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein

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PRINTED IN USA • We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters. The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualifed health care practitioner.

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ough T , e c a R n a t r a p o try a S t t n a nture w e u v o d y a r e t e a h t im lt u Whe ’s h, M&F s a D r io r r a ing you W h t r y o r , e v e u o y Mudder e iv e will g id u g g eeks. in w in r a r u t o f e t c s a ju -r in e challeng e h t t e e m o t d e BY EDGAR ARTIGA ne S. PHOTOGRAPHS CILLIS, C.S.C.

WRITTEN BY ROB DE

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D I G I TA L I S S U E 2 0 1 4

WorldMags.net Can you remember the last time you rolled around in the grass, climbed a tree, hopped a fence, or got covered head to toe in mud? This is how we “worked out” when we were kids. Then we became adults. And along the way, most of us lost that sense of adventure— and with it, a true feeling of being alive. The only crawling most adults do is out of bed. Instead of using your body the way nature intended—taxing all the muscles in it while exposing it to the elements—you’re parked in front of a computer all day long, checking e-mail. Even if you get to the gym fve or more times a week, the monotony of the daily grind begins to take a cumulative toll. Spend enough time in your windowless cube and you start to feel less than human, just a pale extension of your keyboard and mouse. Enter the adventure race. Be it the Tough Mudder, Warrior Dash, Spartan Race, or any other event in this rapidly growing category, adventure races have become the hottest ftness trend in the nation outside of CrossFit. In broad strokes, adventure races are distance runs with obstacles. You’re guaranteed to get sweaty, dirty, and maybe even a little bloody while also getting one of the most unique workouts of your life. Some races are three miles long, while others can be up to 13-plus. The distance running alone can be

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a challenge, especially if you’re a cardio-averse iron addict. But the obstacles ensure that you’re doing more than just cardio. Some of the more common ones are wall climbs (ranging from three to 10 feet high), sandbag carries, sled drags, cargo net climbs, and mud crawls— some requiring you to crawl under barbed wire, others forcing you to navigate a ravine full of jagged rocks. Certain challenges require strength, like carrying buckets of rocks uphill, hoisting sandbags onto your shoulders for portions of the race, and dragging sleds or cinder blocks through mud, which can be especially challenging after running for so long. Races are often held at ski resorts, which leads to the biggest obstacle for most anyone who participates— the elevation climb. Getting up hills as steep as black diamonds is incredibly taxing on the legs and lungs and can wipe you out before you even reach the obstacles if you don’t have a good base of endurance.

WorldMags.net Preparing for an athletic event that requires such a diverse array of ftness markers—strength, explosive power, and cardiovascular endurance—requires a training regimen that’s equally diverse, and we’ve got all your bases covered here with this four-week program. First, you’re going to have to get out of your everyday routine. Our program provides a mix of traditional in-gym and outdoor training. Since these races take place outdoors, it’s good to get comfortable training in something that approximates the environment of the event. If you can get a kettlebell, a pair of dumbbells, and a sled to an outdoor area, the whole thing can be done outside. If you lack outdoor space, the entire workout can be performed in a traditional gym setting— though bear in mind that outdoor distance running is better prep than treadmill running, especially when it comes to hill sprints. At the very least, try to do the running portion of the program outdoors.

TIGER CRAWL WITH PUSHUP

Assume a pushup position and walk forward, bringing your knees up to meet your elbows with each stride. In the middle of each rep (as pictured), perform a pushup.

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D I G I TA L I S S U E 2 0 1 4

BUCKET LUNGE

Fill a bucket with rocks, dirt, chains, or water, and lift it to your right shoulder. Hold it in place as you do walking lunges, dropping your back knee to the ground. Repeat on the other side.

WorldMags.net THE BREAKDOWN DAY 1

STRENGTH

Today you’ll be in the gym hitting traditional strength exercises to get stronger. This mix of both strength and power movements will transfer well come race day, when you need to be explosive (such as when jumping a wall).

DAY 2

SANDBAG SHOULDERING

CARDIO

This is the frst time you’ll head outside for some hill work. This session will not only help you improve your speed up hills—where many beginners lose a lot of time—but also get you accustomed to the kind of fatigue you should expect on race day. In this session, you’ll perform a resistance exercise followed by a hill sprint and fnished of with a body weight exercise.

Straddle a sandbag, squat down, and grab it with both hands. Come up explosively, using momentum to bring the bag to your left shoulder. Repeat on the opposite side.

DAY 3+5 RECOVERY

DAY 4 VOLUME TRAINING

Now you’re working on conditioning as well as muscular endurance. If you don’t have a fvegallon bucket, you can perform kettlebell rack walks instead. If a sled isn’t in the budget, get a cinder block and attach a chain to it, which works just as well.

DAY 6 TRAIL RUN

This is not your everyday long run. Every half-mile, you’ll perform one of two circuits. These circuits will get your anaerobic system fring in the same fashion it will on race day.

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AM R G O R P E H T WorldMags.net Superset exercises grouped as A and B.

DAY 1

STRENGTH DAY

EXERCISE SETS 1A) TRAP BAR DEADLIFT 5 5 5 5 1B) BOX JUMP 5 3) KB SWING 5 4A) PULLUP 5 4B) DIP 5 5) DB FARMER’S WALK 3 3

BOX JUMP

Drop your hips and swing your arms back. Jump up, pull up your feet, and land softly on the box.

6) HANGING KNEE RAISE

4 4 4

REPS 5 (WEEK 1) 3 (WEEK 2) 5 (WEEK 3) 2 (WEEK 4) 5 10, 8, 6, 4, 2 10, 8, 6, 4, 2 10, 8, 6, 4, 2 100 FEET (WEEK 1) 125 FEET (WEEK 2) 150 FEET 150 FEET 12

FINISHER

COMBAT BURPEES 1X30 (WEEK 1) 3X30 (WEEK 3)

2X30 (WEEK 2) 4X30 (WEEK 4)

DAY 2

HILL-SPRINT CIRCUITS

If there are no hills in your area, use either stadium stairs or sprint with a weight sled.

CIRCUIT 1, 3 X THROUGH EXERCISE 1A) KB/DB FRONT SQUAT

MOUNTAIN CLIMBER

Rapidly switch your feet in a pushup position.

REPS 10 (WEEK 1) 12 (WEEK 2) 15 (WEEK 3) 20 (WEEK 4) 1B) HILL SPRINT 15 SECONDS 1C) KNEE-TO-ELBOW PUSHUP 8 (WEEK 1) 12 (WEEK 2) 16 (WEEK 3) 20 (WEEK 4)

CIRCUIT 2, 3 X THROUGH EXERCISE 2A) KB/DB PUSH PRESS

2B) HILL SPRINT 2C) MOUNTAIN CLIMBER

REPS 8 (WEEK 1) 10 (WEEK 2) 12 (WEEK 3–4) 15 SECONDS 20 (WEEK 1) 30 (WEEK 2) 40 (WEEK 3) 50 (WEEK 4)

CIRCUIT 3, 3 X THROUGH EXERCISE 3A) KB/DB REVERSE LUNGE

3B) HILL SPRINT 3C) COMBAT BURPEE

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REPS 10 (WEEK 1) 12 (WEEK 2) 16 (WEEK 3) 20 (WEEK 4) 20 SECONDS 15 (WEEK 1–2) 20 (WEEK 3–4)

WorldMags.net DAY 3

ACTIVE REST

Active recovery, such as foam rolling or mobility work.

DAY 4

VOLUME TRAINING

Perform the following exercises twice through for the allotted time. Try to improve on the number of reps done each week. EXERCISE 1. KB SNATCH 2. PULLUP 3. FIVE-GALLON-BUCKET WALKING LUNGES (FILL THE BUCKET WITH ROCKS) 4. SANDBAG SHOULDERING 5. BURPEE 6. SLED DRAG REP CHART WEEK 1: 3 MINUTES EACH EXERCISE (TOTAL TIME: 36 MINUTES) WEEK 2: 4 MINUTES EACH EXERCISE (TOTAL TIME: 48 MINUTES) WEEK 3: 5 MINUTES EACH EXERCISE (TOTAL TIME: 60 MINUTES) WEEK 4: 6 MINUTES EACH EXERCISE (TOTAL TIME: 72 MINUTES)

DAY 5 REST DAY

Active recovery, such as foam rolling or mobility work.

DAY 6 TRAIL RUN

Perform a three-mile trail run. Stop every half-mile and perform one of the circuits below, alternating between Circuits 1 and 2.

COMBAT BURPEE

CIRCUIT 1 EXERCISE REPS BODY WEIGHT SQUAT 24 ALTERNATING LUNGE 12 EACH LEG SPLIT JUMP 24 JUMP SQUAT 12

Squat down, kick out to the top of a pushup position, perform a pushup, pull your legs underneath you, then jump as high as you can.

CIRCUIT 2 EXERCISE REPS TIGER CRAWL WITH PUSHUP 20 WALKING LUNGE 20 MOUNTAIN CLIMBER 20 COMBAT BURPEE 20

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Y T R I D T E TIME TO G

Tough Mudder is a 10-12 mile obstacle course with obstacles like climbing footlong walls, running through a feld of live electrical wires, and swimming through icy water. Camaraderie and helping hands will speed you to the fnish line. While regular Tough Mudder events are not timed races, World’s Toughest Mudder is a timed competition and participants must sign a death waiver to compete.

Spartan Race is a series of events that include obstacles such as crawling in mud under barbed wire. Races are timed, and the penalty for not completing an obstacle is 30 burpees. With four diferent levels of competition, there’s a race for all ftness levels. The highest is the Spartan Death Race, a more than 48-hour challenge that includes a waiver that states, “You may die.”

Warrior Dash is a timed three-mile race with obstacles such as jumping over fre and crawling through a muddy pit. Participating in the Dash means agreeing to the “inherent” risk of injury and/ or death. This year they’ve started the Warrior Dash World Championship, a 3.2mile, 13-obstacle course in the Northern California mountains featuring the top 25 fnishers from around the world.

toughmudder.com

spartanrace.com

warriordash.com

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D I G I TA L I S S U E 2 0 1 4

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THE SETUP Start with your feet hip-width apart directly under the bar. Bend over and grab the bar with a very wide grip (depending on your height and

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THE SETUP 20

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3

THE PULL

RECEIVING THE BAR

WorldMags.netP H O T O G R A P H Y

D I G I TA L I S S U E 2 0 1 4

BY ROB MACKLEM

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BY JIM SCHMITZ, HEAD COACH OF TEAM USA (’80, ’88, ’92)

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NOTHING CAN MATCH OLYMPIC LIFTING FOR OVERALL POWER AND STRENGTH DEVELOPMENT. MASTER THE SNATCH AND THE CLEAN AND JERK WITH OUR STEP-BY-STEP GUIDE.

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THE SNATCH For the snatch, the lifter takes the barbell from the floor to an overhead position in a single motion. It’s one of the most explosive and athletic movements in all of sports. Looks can be deceiving, though; the snatch is a finesse lift. When executed perfectly, heavy weight feels light.

Lift with your legs, glutes, and back, keeping the bar very close

Once the bar is above your knees, accelerate with power

As you extend, shrug your shoulders and “pull” yourself As the bar passes your head, turn your wrists over and push the bar

Once you have secured control of the barbell, stand erect, extend-

THE STAND

the snatch is not considered complete until the lifter is completely motionless. Drop the bar in a clear area.

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OLYMPIC MUSCLE

WorldMags.net TECHNIQUE IS

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THE SETUP

EVERYTHING: START WITH AN EMPTY BAR BEFORE ADDING WEIGHT.

D MOR

Set your feet at hip width under the bar, then bend over and grab the bar with a shoulder-width grip. Drop your hips into a squat position with your back fat, and hips higher than your knees.

1

1

THE CLEAN AND JERK This lift starts with the barbell on the floor and sees the lifter take it overhead in two separate motions, cleaning it to the shoulders, pausing, and then jerking (or thrusting) it overhead to a full lockout. The clean and jerk is probably the single best lift for developing strength and power, as it requires a big pull for the clean, a big front squat to rise out of the squat position, and a tremendous overhead press to complete the jerk with a heavy weight.

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MUSCLE & FITNESS

THE PULL Explo-

2 sively

lift the bar by extending your hips, knees, and ankles.

Thrust

As the bar

4 your hips

will brush your thighs. Build speed during this portion of the lift.

forward to full extension, creating momentum to pop the bar up.

3 rises, it

Drop

5 your

hips under the bar to get into position to receive the bar.

KHADZHIMURAT AKKAEV won the 2011 World Weightlifting Championships with a 232kg (511 lbs) clean and jerk and 198kg (437 lbs) snatch in the 105kg (231 lbs) class.

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D I G I TA L I S S U E 2 0 1 4

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OLYMPIC MUSCLE

WorldMags.net RECEIVING THE BAR “Catch”

6 the bar

across the meat of your front deltoids, controlling it with your fngers.

Keep

7 your

weight on your heels. You’ll have the most power from this position.

6

YOU CAN PRACTICE THE CLEAN AND THE JERK AS SEPARATE LIFTS.

THE JERK 9

backward.

10 Your head returns to the

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D I G I TA L I S S U E 2 0 1 4

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THE ARMY FITNESS PLAYBOOK

BY ERIC VELAZQUEZ, N.S.C.A.-C.P.T. PHOTOGRAPHS BY DUSTIN SNIPES SHOT ON LOCATION AT GOLD’S GYM, VENICE, CA 26

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D I G I TA L I S S U E 2 0 1 4

CREDIT HERE

CREDIT HERE ON A LINE FOR LESSER PHOTOS

Scrapping the RUN-TILL-YOU-PUKE REGIMEN of yesteryear, the U.S. ARMY’s Physical Readiness Division (PRD) has combined old-school training tactics with cutting-edge exercise science to crank out brigades of physically ft, battle-ready soldiers.

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GRIP STRENGTH TEST

Today’s soldiers are being trained to handle whatever is thrown at them. To that end, they are not exclusively limited to the programs in the ofcial FM 7-22 manual. Model Kyle Clarke, a veteran himself, demonstrates a timed grip strength test that can be added to any session.

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ARMY BODY

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ALTERNATE QUARTERTURN JUMP

From a partial squat position, quickly jump and twist the hips 90 degrees to the left, while keeping your torso facing forward. Quickly jump back to center, then again to the right.

MUSCLE & FITNESS

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GROOMING BY RACHEL LEIGH

28

CREDIT HERE ON A LINE FOR LESSER PHOTOS

S

Save for the epic tale of Phidippides running 26.2 miles to Athens to report the Greek victory over the Persians in the Battle of Marathon, you’d be hard pressed to fnd such examples of requisite endurance in modern combat. Today’s conficts are usually marked by shorter skirmishes in myriad settings, where dashes to cover, climbing over walls, negotiating uncertain terrain, and hurdling barriers are invaluable job skills. These predominantly anaerobic tasks call for specifc, structured training that stands in stark contrast to what your grandfather did to prepare for D-Day. ¶ The U.S. Army has taken the lead in developing a training curriculum based on what they call warrior tasks and battle drills, or WTBD, universally crucial skills for combat success and survival. ¶ Frank Palkoska, the division chief for the Army’s Physical Readiness Division (PRD) at Fort Jackson, SC, is the co-author of FM 7-22, the service-wide feld manual for prepping soldiers for the physical rigors of war. He believes that Physical Readiness Training (PRT)—which includes jumps, sprints, and more functional exercises—will not only reduce the incidence of injuries with a largely unft recruiting class but will also produce a leaner, ftter fghting force that provides an instant upgrade to U.S. national security.

WorldMags.net “There’s no question this type of training makes us safer,” Palkoska says. “Since the 1980s, we’ve had this three-event test that measures performance in running, pushups and situps. Well, people have a tendency to train toward the test—not to train for mission. We had created an overemphasis on sustained running and muscular endurance. But most programs ignored speed, power, and stability.” Not anymore. Soldiers in today’s Army—all the way from recruit-level to Special Operations—are being held to a higher standard, one more closely associated with the regimens of elite athletes than boot-clad GIs.

RISE OF THE TACTICAL ATHLETE Palkoska and Steve Van Camp, PRD’s chief of doctrine, decided that it should be the Army’s goal to develop soldiers that left service without injury in far better shape than when they entered. To do this, they needed to start approaching their preparation with the same structure and resources as professional athletes, something easier said than done with budget restrictions and age-old traditions to contend with. “Law enforcement, fre, or military, they need to be considered athletes because they are,” says Palkoska. “But there’s a few problems. One, they don’t typically train like athletes. Two, they don’t rest like athletes. Three, they don’t eat like athletes. Four, they don’t get paid like athletes.” Palkoska and Van Camp worked with the National Strength and Conditioning Association’s (NSCA) effort to develop specialized training for these groups. The NSCA eventually rolled out the Tactical Strength and Conditioning (TSAC) curriculum and certifcation that has helped many services better prepare its ranks for the tasks it will encounter on the job. “If we wanted to rank all of the core elements, training would be last,” Van Camp says. “Recovery and nutrition are more important. If you don’t get enough rest, you can’t perform well and your muscles don’t repair.” But to spawn a generation of rugged tactical athletes, PRD had to do more than say, “run less and rest more.” Just as football receivers practice aggressive plantand-cut drills to run crisper routes, soldiers rehearse tasks that take place in combat. And when lives count, minutiae matter. Moving under fre, for example, has been broken down into several essential elements. To do it right, a soldier may be called upon to “run fast under load, jump, bound, crawl, push, pull, squat, roll,

PULLUP + LEG TUCK

Hang from a pullup bar with a mixed grip. Pull up with the arms while simultaneously raising the knees toward the chest until the elbows touch the thighs just above the knees.

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SUMO SQUAT

Hold a kettlebell with two hands and let it hang straight down. Take a wide stance and squat low until the kettlebell almost touches the foor. Push through your heels to return to the start.

ARMY BODY

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SUPINE BODY TWIST

Lie on the foor holding a kettlebell with a neutral grip, your knees bent at 90 degrees, thighs perpendicular to the foor. Rotate your torso to the left while rotating your legs to the right, then reverse directions and repeat.

stop, start, change direction, and get up and/or down.” If you’re defcient in any of these components, your chances of eating a round from an insurgent’s AK-47 rise dramatically. FM 7-22 addresses each of those indispensable skills through a broad range of exercises that Van Camp and Palkoska have charted out in a very detailed, periodized program encompassing several workouts, each with a purpose that transcends the pursuit of bigger pecs. The conditioning drill laid out here, for example, focuses on power, coordination, and agility, so don’t expect to see any barbell curls. Instead, it calls for single-leg deadlifts and sudden sprints to fee small-arms fre, half squat laterals to gain position on an enemy in a close-quarters fght, and tuck jumps to build the explosive power required to clear a low wall during a foot chase. And it’s all done without the need for a state-ofthe-art ftness facility. Soldiers at Fort Jackson have swapped out posh digs for kettlebells and pullup bars. They are simple, crude, and efective and are thus a few of PRD’s favorite things. And while there is some machine work present in FM 7-22, a soldier’s body is still his best piece of equipment. Pushups, lunges, jumping jacks, and burpees—which have all been around since Patton—still exist in this 30

MUSCLE & FITNESS

Army’s ftness curriculum. Both Palkoska and Van Camp are quick to point out that there’s nothing wrong with running. But soldiers, they say, are better served by doing it in a way that benefts mission performance, not just their two-mile run time. “Running is fne,” says Van Camp. “If you’re going to do it, a good way to plan your week would be to run at your ability one day a week for 20–30 minutes straight. Another day, walk under load with a weight vest. Another day, do sprint work. If you break it up this way, you’ll be less likely to get injured and you’ll see more beneft. You’ll have worked on energy systems that bufer lactic acid...there has to be balance.” Perhaps not surprisingly, the Army’s body-armored homeland defenders are becoming increasingly faster, stronger, and more agile than their enemies. Raw physical dominance has been added to the Army’s already-lethal combination of tactical superiority and advanced weaponry. The realities of combat, Palkoska says, have warranted this revolution in exercise ethos. No more “training to the test,” but rather toward decisive victory. What is perhaps most telling of that storied run to Athens is what happened to Phidippides after he conveyed his message: He collapsed and died of exhaustion.

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D I G I TA L I S S U E 2 0 1 4

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T e am bsn at hle t e

SYN-RH1 ©2014 BSN® *Naturally occurring. Amounts based on single-scoop.

Ryan Hughes IFBB Men’s Physique Competitor

You push. You pull. You strive to crush plateaus and forge progress worthy of the sacrifice. But all this effort is wasted without the proper nutrition. It’s a fact: Muscles that work hard need the highest-quality protein to produce sustained performance. SYNTHA-6™ from BSN® fuels those active muscles with ultra-premium protein, delivering you to the peak – and then, onto the next.

START STRONG. WORK HARD. FINISH FIRST.

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ESSENTIAL AMINO ACIDS*

200 CALORIES

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ARMY BODY

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BEING “ARMY STRONG”

is only the beginning of operational readiness. To do everything that a soldier needs to do well, you also need to train your body to be quick, agile and powerful. FM 7-22, the Army’s authoritative feld manual for exercise, lays out a host of programs that develop soldiers in physical totality. These two workouts, each with diferent aims, constitute a snapshot of the curriculum that the Physical Readiness Division (PRD) has set forth. WORKOUT 1

CONDITIONING DRILL

Known as Conditioning Drill 3 in the pages of FM 7-22, this workout is designed to improve power, coordination, muscular strength and endurance, and agility. It is a more advanced drill not typically done by new recruits, which, if done to the letter, is certain to challenge all but the most elite athlete. “The sequence of exercises is important because the early moves prepare muscles for the later ones,” says PRD chief of doctrine Steve Vancamp. “You’ll move from one exercise to another without rest. It’s very P90Xish in nature.” This drill encompasses many of the WTBD’s warrior tasks and battle drills that have been identifed as crucial to mission success.

FRONT KICK ALTERNATE TOE TOUCH

Raise the right leg out in front of you until it is parallel to the ground while simultaneously bending forward at the waist, extending the left arm forward, and reaching with the left hand toward the right foot. Switch sides with each rep and move quickly.

EXERCISE 1. Y Squat 2. Single-leg Deadlift 3. Side-to-Side Knee Lifts 4. Front Kick Alternate Toe Touch 5. Tuck Jump 32

6. 7. 8. 9.

Straddle Run Lateral Half-Squat Frog Jump Alternate QuarterTurn Jump 10. Alternating Jump Lunge

MUSCLE & FITNESS

Perform fve reps of each exercise (fve on each side for unilateral moves), moving through the circuit without rest. Repeat the circuit two or three times total. When you can complete the entire circuit three times with ease, bump your rep range up to 6-7 to increase the challenge to working muscles. This will increase your caloric burn and muscle breakdown, setting the table for greater adaptation and changes to body composition.

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D I G I TA L I S S U E 2 0 1 4

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ARMY BODY

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STRADDLE RUN

Bound forward and to your left at a 45-degree angle, landing on your left foot. Quickly press through your left foot to bound forward and to the right. Repeat that sequence, then do the same in reverse, bounding backward at 45-degree angles, alternating feet.

You can fnd the Army’s entire periodized PRT plan, demonstration videos, and more at the Physical Readiness Division’s website: http://www.armyprt.com/

WORKOUT 2

STRENGTH CIRCUIT

Frank Palkoska, division chief for the Army’s Physical Readiness Division, believes that strength is an overlooked component of soldier training. This basic circuit, which calls for you to perform reps of a given exercise continuously for 60 seconds, builds functional total-body strength and trains proper movement patterns. And while dumbbells can be used for the routine, Palkoska recommends kettlebells. “Unlike dumbbells or barbells, kettlebell handles are much thicker, which also develops grip strength, a key asset for soldiers in the field,” he says. “It is a different challenge altogether to become proficient at wielding ungainly equipment.”

EXERCISE 1. Sumo Squat 2. Straight-leg Deadlift 3. Alternating Lunge 4. Alternating Stepup 5. Pullup

6. Floor Press 7. Bentover Row 8. Overhead Press 9. Supine Body Twist 10. Pullup + Leg Tuck

For this circuit, you’ll perform reps continuously at each station for 60 seconds. On resistance exercises, choose a weight that you would normally be able to handle for about 15 reps. Rest only as long as necessary to get to the next exercise. “Keep the reps rhythmic and smooth,” says Vancamp. “It may take a few times through to determine the proper load needed.”

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E N

E M E R T A X UL -E R M E R P O U F S

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GRAINS OF PARADISE: Contains pungent compounds like 6-paradol, which assist in energy metabolism. PEAK ATP® (ADENOSINE 5’-TRIPHOSPHATE DISODIUM): Hard-training subjects who supplemented with Peak ATP® in a 12-week human clinical study at the University of Tampa increased strength by 147% more than subjects using a placebo. Even better, these same subjects gained 8.8 lbs. of lean muscle vs. the placebo group, who only gained 4.6 lbs. – that’s 90% more lean muscle. ECKLONIA CAVA: A premium brown algae that contains unique polyphenols called phlorotannins. HOLY BASIL (AS OCIMUM TENUIFLORUM): An adaptogenic herb that contains ociglycoside I, rosmarinic acid, and triterpene acids like oleanoic and ursolic acid. MYRISTICA FRAGRANS: A rare seed that contains a premium compound called myristicin, which contributes to the unique sensory experience. BETA-ALANINE: #Shatter SX-7™ contains a 1,200mg dose of beta-alanine to help boost your muscle carnosine levels. CAFFEINE: #Shatter SX-7™ provides a potent dose of the stimulant caffeine for increased focus, endurance, and energizing effects.

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Get JACKeD with six new burGer reCipes from the worlD’s top Chefs BY BEN RADDING • PHOTOGRAPHs BY sAM KAPLAN

Summer’S here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it happen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conventional. Each of these delicious burgers is packed with enough protein and nutrients guaranteed to fill up your belly while helping you fill out your frame. 36

MUSCLE & FitnESS

turKey burGer S ERVES 4

By DAVID MyERS exeCutive Chef, CoMMe Ça, LoS aNGeLeS 8 oz lean ground turkey (salt and pepper) 2–3 oz triple crème brie ¼ cup baby spinach 2 slices beefsteak tomato 2 brioche buns For Curry Aioli

½ tsp madras curry powder 1 cup mayo 1 tsp jarred roasted garlic Lemon juice, salt, and pepper to taste

Calories

ProTeiN

CarBs

FaT

821 32G 42G 59G

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D i G i tA L i S S U E 2 0 1 4

1. Combine all ingredients for curry aioli sauce. Brush onto brioche buns. 2. Grill turkey patty until cooked through (5–6 minutes on each side). 3. Melt cheese on burger and then build ingredients on brioche bun and serve.

CLE

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▲ KEEP IT CLEAN

Serving any of these burgers without a bun reduces the carb count by an average of 23g and 123 calories.

MUSCLE MEAT

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bison burGer By CHEF ROGER MOOKING

Herb Puree

½ cup green onion ½ cup basil, fresh ½ cup cilantro, fresh 2 cloves garlic ¼ cup plus 2 tbsp olive oil ¼ tsp ground black pepper

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MUSCLE & FitnESS

• hoSt of CooKiNG ChaNNeL’S MaN fiRe fooD

1 avocado, cut into slices Kosher salt Ground black peppercorns 1. Preheat a large oven-safe skillet under medium heat in your oven’s broiler. 2. in a bowl, combine ground bison, cumin, and ground pepper and combine well by hand. form 4 equal-size patties and set aside. 3. add all herb puree ingredients to food processor and

process until smooth. Spread evenly on the insides of the buns. 4. Season with salt and place as many patties as will fit comfortably in the skillet. allow to brown on one side, approximately 2–3 minutes, and flip. add crumbled cheddar and place in oven under broiler. Cook to desired doneness. 5. assemble the burger as pictured and serve hot.

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Calories

709 ProTeiN

40G CarBs

28G FaT

46G

F O O D S T Y L IN G BY K A R EN E VA N S

1½ lbs ground bison 1 tsp ground cumin Ground black peppercorns Kosher salt ½ cup crumbled smoked cheddar 4 hamburger buns

S ERVES 4

WorldMags.net flAtbreAD lAmb burGer By CHEF MARK FULLER 1 lb lamb shoulder, freshly ground 4 six-inch skewers 4 Greek pita bread flats 4 tbsp hummus 4 tbsp harissa or sambal oelek FetA sPreAd

/3 cup goat’s milk yogurt /3 cup feta cheese, crumbled

1

1

¼ cup pickled peppers, chopped ¼ tbsp garlic, chopped ½ tbsp kosher salt 1/ 8 tbsp ground black pepper 1 tbsp lemon juice seAsoning

½ tsp ground cumin

SERVES 4

• Ma’oNo, SeattLe

½ tsp dried oregano ½ tsp kosher salt VegetAble & PiCkle sAlAd

1 cup lettuce, julienned thin 1 cup cherry tomatoes, halved 30 mint leaves ½ cup dill pickle, sliced thin 1 tsp olive oil 1 tsp lemon juice 1. Preheat your grill. Divide the 1 lb of ground lamb meat into 8 equal parts. Roll each portion into an oblong meatball. Skewer then lightly oil, and

season with kosher salt. Grill for 3 minutes then flip and grill for 2 more minutes. Remove from the grill and rest. 2. Combine feta spread ingredients and mix well. Cover and refrigerate. 3. Combine the seasoning ingredients. 4. Grill the Greek pita to heat through and toss the salad. 5. Spread hummus and harissa on pita. assemble as pictured, topping with feta and seasoning.

Calories

364 ProTeiN

19G CarBs

25G FaT

23G

▲

WHERE TO BUY We realize some of these meats like elk can’t exactly be found in a typical grocery store. So if you’re not game to shoot your own dinner, Mark Fuller, chef and co-owner of Seattle’s Ma’ono, gave us some sites where you can order the meat you need.

D’ArtAGnAn dartagnan.com broKen Arrow rAnCh brokenarrow ranch.com mArx fooDs marxfoods.com fossil fArms fossilfarms.com

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MUSCLE MEAT

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sAlmon bACon burGer By CHEF ROBERt IRVINE 1½ lbs fresh salmon fillet 1 tsp sriracha sauce 1 tsp seafood seasoning 2 eggs, well mixed or whisked ½ cup asian-style bread crumbs 1–2 tbsp grape seed oil 1 lemon 1 cup shredded romaine lettuce ½ cup rémoulade sauce 4 five-inch buns 4 slices ripe tomato

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MUSCLE & FitnESS

S ERVES 4

• hoSt of fooD NetwoRK’S ReStauRaNt iMPoSSiBLe

8 slices bacon french fries as side 1. finely dice salmon. add to mixing bowl with sriracha, seasoning, and eggs. 2. Mix all three. add small amount of bread crumbs, if needed. Portion into 4 even flat cakes. 3. Preheat a griddle to 300˚, add oil, dust exterior of

cakes with bread crumbs and place in oil. Cook on one side, allowing to brown for 2-3 minutes, then flip and repeat on the second side. Drizzle with lemon. Blend lettuce and rémoulade sauce on the side and toast the buns. once cakes are golden brown, assemble as pictured and serve.

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D i G i tA L i S S U E 2 0 1 4

Calories

746 ProTeiN

49G CarBs

35G FaT

44G

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pAtty melt mADAme By CHEF JOHN FRASER 2 lbs ground veal ¾ lb ground beef 2 eggs 4 tbsp worcestershire sauce 1 tbsp garlic powder 1 tbsp onion powder Salt, white pepper, tabasco 1 Spanish onion, caramelized 3 plum tomatoes, blanched, de-seeded, cut into quarters, and cooked on a rack at 300° till dry 2 tsp chopped parsley 4 slices provolone cheese

SERVES 4

• DovetaiL, NYC

4 slices brioche cut one-inch thick/large dice toast sAuCe

1 cup Dijon mustard 2 tbsp whole-grain mustard ¼ cup blended oil 2 tbsp honey 3 tbsp red wine vinegar Salt to taste 1. Mix meats with 1 egg, worcestershire, and garlic and onion powders and form patties with hands,

then chill in the fridge. 2. Mix ingredients for sauce in a mixing bowl and chill. 3. Mix bread and vinaigrette in a warm sauté pan and add onions, tomatoes, and parsley. 4. Sear patties on high heat till medium rare and top with provolone and a sunny-side egg. 5. Place the patty on top of the warm bread, salad, and serve.

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Calories

1,055 ProTeiN

89G CarBs

68G FaT

46G

MUSCLE MEAT

▲ WorldMags.net KNOW YOUR MEATS Check out the macro values for all the meats used in these recipes (plus a few others so you can consider substitutions). All info is for fourounce servings.

Bison Calories 164 ProTeiN 24g FaT 4g ChiCken Calories 160 ProTeiN 20g FaT 9g elk Calories 192 ProTeiN 24g FaT 2g lamB Calories 320 ProTeiN 19g FaT 26g

elK burGer

lean Beef Calories 153 ProTeiN 24g FaT 4g SERVES 4

By CHEF ROGER MOOKING 1½ lbs ground elk Black pepper, kosher salt to taste ¾ cup feta cheese ½ cup Napa cabbage, sliced thin 1 serrano chili, thinly sliced 4 hamburger buns CArAmelized onions

1 tbsp vegetable oil 1 large onion sliced 1 tsp kosher salt 1. Preheat broiler setting

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in your oven to medium heat and insert large oven-safe pan. 2. form 4 equal-size patties. Season elk with pepper and salt, then place as many patties as will fit comfortably in the pan. allow to brown on one side, approximately 2–3 minutes, and flip. add crumbled feta. Cook to desired doneness.

3. for onions, set a skillet to medium-low. add oil, then onions, followed by salt. toss together and allow to cook for 45 minutes. Stir every 5 minutes to ensure even cooking. once browned and softened remove from heat, transfer to a bowl and set aside. 4. assemble the burger as pictured and serve hot.

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D i G i tA L i S S U E 2 0 1 4

Calories

ostriCh Calories 184 ProTeiN 24g FaT 8g

ProTeiN

turkey Calories 170 ProTeiN 20g FaT 9g

CarBs

Venison Calories 176 ProTeiN 24g FaT 8g

528

42G 29G FaT

24G

Veal Calories 163 ProTeiN 22g FaT 8g

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THE WILL TO WYNN Building muscle doesn’t always require lifting heavy objects. As worldclass gymnast Brandon Wynn proves, sometimes the only weight you need is your own. BY

DEAN STATTMANN PHOTOGRAPHS BY

JIM WRIGHT

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THE WILL TO WYNN

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Wynn’S BodyWEIghT WorKouT

Wynn’s week is split into strength workouts and gymnastics training, the latter of which consists of training various “skills,” or routines, for each of his six events. To perfect each skill, he performs them with a slow tempo in the frst half of the week and then speeds them up in the second half to build strength. Wynn says that you can substitute each skill with a lift that you’d like to improve. “Your lifts will improve fast with the constant varying in tempo and rep range,” he says. “This structure also prepares your body for any style of workout and is a great way to prepare for any body-weight competition.”

long haul

Wynn can hold a handstand for up to an hour.

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WorldMags.net WorKouTS Sunday STRENGTH exercise

Pushup Dip Pullup Inverted Row* Squat Jump** Sled Push

sets

3 3 3 3 3 3

reps

5–7 5–7 5–7 5–7 5–7 5–7

tempo

Slow Slow Slow Slow Slow Slow

*Slow, with your back parallel to ground, feet on box, pull chest up to bar. **Squat low to the ground, taking three seconds to descend, then jump as high as you can.

Monday exercise

Skill 1 Skill 2 Skill 3

sets

5 5 5

reps

5–7 5–7 5–7

tempo

Slow Slow Slow

TuESday STRENGTH exercise

Pushup Dip Pullup Inverted Row Squat Jump Sled Push

sets

3 3 3 3 3 3

reps

5–7 5–7 5–7 5–7 5–7 5–7

tempo

Slow Slow Slow Slow Slow Slow

WEdnESday REST ThurSday exercise

Skill Skill 2 Skill 3

sets

115 5 5

reps

5–7 5–7 5–7

tempo

Fast Fast Fast

FrIday STRENGTH exercise

Pushup Dip Pullup Inverted Row Squat Jump Sled Push

sets

3 3 3 3 3 3

reps

10-12 10-12 10-12 10-12 10-12 10-12

tempo

Fast Fast Fast Fast Fast Fast

SaTurday REST SLOW: Take three seconds on the way down, one second on the way up. FAST: Take one second on the way down, one second on the way up. Substitute gymnastics skills with lifts you want to improve.

lEan and MEan

Wynn weighs 164 pounds, but at less than 5% body fat, his muscles appear huge. WorldMags.net

THE WILL TO WYNN

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rIppEd FuEl Much like a bodybuilder, Wynn advocates a diet of whole foods: lean protein, complex carbs, healthy fats, and vegetables.

“THE SLIGHTEST CHANGE IN My BoDy WEIGHT CAN HAvE A HUGE IMpACT oN My pERFoRMANCE.” WorldMags.net

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THE WILL TO WYNN

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WynnIng Gymnastics Career Highlights

2014 WINTER CUp CHALLENGE 1st, Still Rings 2013 WoRLD CHAMpIoNSHIpS Bronze, Still Rings

dEFInIng MoMEnTS

“The definition of fit is not being highly skilled in one aspect. It’s being able to do several things well.”

2012 WINTER CUp CHALLENGE 1st, Still Rings 2011 NCAA MEN’S GyMNASTICS CHAMpIoNSHIpS 1st, Still Rings (nCAA Champion) 2011 NISSENEMERy AWARD FINALIST 2011 NCAA ALL-AMERICA HoNoRS (4) 2010 vISA U.S. NATIoNAL CHAMpIoNSHIpS 1st, Still Rings (national Champion); 3rd, All-Around 2010 NCAA MEN’S GyMNASTICS CHAMpIoNSHIpS 1st, Still Rings (nCAA Champion) 2010 NCAA BIG TEN CoNFERENCE EvENT CHAMpIoNSHIpS 1st, Still Rings (Big Ten Champion)

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D I G I TA L I S S U E 2 0 1 4

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t e am bsn at hle t e

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

AMX-GC1©2014 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary. Amounts based on single-scoop daily recommended serving size.

Guy Cisternino / IFBB Pro Bodybuilder

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So you don’t CrossFit. Well, you don’t need to train in a box or follow the official Workout of the Day to reap some of the benefits that CrossFit has to offer—namely increased work capacity and lean muscle to show off at the beach. These four simple but brutal WODs will blast fat off your frame and build you up in all the right places. Written and demonstrated by NATE FORSTER

BUILD AND BURN P H OTO G R A P H S BY JA M E S FA R R E L L

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SHOP NOW

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WorldMags.net THE BUTTERFLY PULLUP WORKOUT HOW TO DO IT Complete five total rounds; keep rest periods as short as possible, and record your time for future reference EXERCISE

REPS

Barbell Clean

5

Burpee Butterfly Pullup

10

>

15

EVERY TRAINER recommends

pullups. But ask what kind, and the arguments start. There are those who believe you should do only dead-hang pullups, to work the lats and arms. Then there are those (especially Cross-Fitters) who use kipping pullups—not to isolate muscles, but to accomplish more work in less time, turning pullups into a conditioning tool. But the debate is pointless: There’s a place for each technique—the right tool for the right job. So keep both tools, and add a third that’s even more intense: the butterfly pullup, which moves the body in an elliptical pattern so you can rapidly string together reps.

1

2

3

4

THE BUTTERFLY PULLUP

GROOMING BY REBECCA CASCIANO

1. Grab the bar with a wide grip and “hollow out,” tightening your quads, abs, and glutes. 2. Pull your body up and back. 3. Powerfully kick your legs at the ground while pulling up. 4. Finish with your chin over the bar. As you fall back down, immediately kick your legs forward to start the next rep.

FEEL IT BURN Don’t laugh at a kipping pullup until you try one; they work the lats and bis to great effect.

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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NOX-PR1 ©2014 BSN® For best results supplements should be taken as directed over time,at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.

WorldMags.net THE THRUSTER WORKOUT HOW TO DO IT You need a 95-pound

PERFECT FINISH The barbell should be locked out overhead, in line with your ears or slightly behind.

barbell and a pullup bar Also known as “Fran,” this diabolical couplet of thrusters and pullups works like this: Do 21 thrusters with a barbell loaded to 95 pounds, then do 21 pullups (you can kip). Repeat for 15 reps of each move, then 9. Record your time and try to lower that time every time you approach the WOD. THREE MINUTES is a benchmark time you should shoot for. If you wind up taking more than 10 minutes, however, don’t be afraid to drop the weight and work your way back up once you cut your time to under 10 minutes.

CROSSFIT IS KNOWN FOR

advocating compound movements that use three or more major muscle groups in a single exercise. Here, we’ll focus on a move CrossFitters call the “thruster,” essentially a front squat that finishes with an overhead press—a full-body move that emphasizes the quads, glutes, core, and shoulders. One great feature of the thruster is that you can perform it with many different pieces of equipment—for instance, kettlebells and dumbbells work just as well as the barbell prescribed in the famed Fran benchmark workout. If you don’t have access to a gym, cinder blocks or sandbags can also serve as resistance for thrusters.

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THE ROPE CLIMB WorldMags.net ARM WORKOUT HOW TO DO IT You need a climbing rope and a rack of dumbbells EXERCISE Rope Climb

SETS REPS >

5

3

Hammer Curl

4

10–12

Lying Triceps Extension

4

10–12

Concentration Curl

4

10 (each arm)

French Curl

4

10

Supinating Incline Curl

4

15

SUPERSET WITH Tate Press* 4

15

*Lie on a fat bench; hold a pair of dumbbells on your chest with your elbows fared out to the side. Engage your triceps and extend your arms, fnishing in a full lockout. SOME OF LIFE’S most impor-

tant lessons are learned in grade school: Share. Clean up after yourself. Play fair. Gym class taught these lessons, too—jumping jacks are good cardio, hamstring stretches help avoid injury. And, of course, rope climbs build strength. Rope climbs have, fortunately, experienced a revival in recent years as a staple in many CrossFit workouts. The dynamic move can be added as a finisher or pre-exhaust exercise for back, biceps, shoulders, and forearms. The continuous tension provides a unique training stimulus that can help you break through an armgrowth plateau.

THE J HOOK Clamp your feet like this; one over, one under. You’ll have more control over your climb.

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THE TOES-TO-BAR WorldMags.net WORKOUT HOW TO DO IT Do five rounds for time

EXERCISE

REPS

Deadlift (185 lbs)

15

Toes-to-Bar

>

15

VOLUME ALONE won’t

carve out your abs. You need dynamic moves that force the muscle fibers of your abs to contract intensely. CrossFit’s answer to this is toes-to-bar. Calling this move dynamic, though, sells it short; it not only places incredible demands on your core muscles, it also builds your grip, arm, and shoulder strength. The move is trickier than it looks, though, so be sure to follow the tips below, then try the workout. Between the core engagement of the deadlift and toes-to-bar, your abs are going to be completely fried.

1

TOESTO-BAR TIPS

WRAP IT UP Grip is essential, so either chalk up your hands before the set, or wrap the bar with tape.

GRIP

Place your hands slightly wider than shoulder width, wrapping your thumbs for a secure grip—when you kick your feet up, you don’t want to kick your hands.

2

FLEX

Squeeze both your butt and abs, creating a “hollowbody” position with your feet slightly in front of your torso. With these muscles flexed, your body’s ready to swing.

3

KIP

Kipping generates momentum, taking your body from the hollow position to an arc position. Open your shoulders, squeeze your butt, then drive with your hips.

4

TRANSITION

To transition from backswing to upswing, simply drive your knees toward your elbows, then extend your legs, kicking your feet toward the bar.

5

As soon as your momentum toward the bar ends, pull back into an arc and squeeze your butt to load your hips and go right into the next rep.

NATE FORSTER is a CrossFit gym owner and the co-owner of RhinoCo Group, rhinocofitness.com 60

MUSCLE & FITNESS

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DOWNSWING

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w

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the

metabolic

workout Strip off exceSS body fat and take your conditioning to the next level with metabolic circuit training. BY rob FitZGeralD p h o t o g r a p h s B Y D y l a n c o u lt e r

The excess faT on your body is a lot like a nut attached to a rusted-out bolt. You want to twist it off. You need to twist it off. Chances are, you’ve tried everything you can think of to unscrew it, but nothing ever seems to work. It’s stuck—and so are you. When this happens, any machine or auto repair shop worth its salt has just the last-resort solution on hand to get things moving: a blowtorch. When you blowtorch a rusted nut-and-bolt arrangement, the intense heat breaks the bond created by the rust, and it expands the nut so it can easily be removed from the bolt. That’s how it works with fat loss, too. When all else fails—when your diet and cardio “solutions” aren’t solving a thing—it’s time to break out your own blowtorch and get the lard off once and for all. Summer is here, which means it’s time, yet again, to either show off the work you’ve been doing all winter or hide the fact that you’ve been slacking. We’re about to show you how to round into the homestretch with a healthy dose of intensity by adding metabolic circuit training to your regimen.

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metabolic workout

WorldMags.net tuck Jump

stand with your feet shoulderwidth apart, with your knees bent and your hands and elbows in an athletic position. Jump as high as you can, tuck your knees into your chest, then land as softly as possible. gather yourself and repeat for reps.

ePoc ePIc You may have heard about excess post-exercise oxygen consumption (EPOC) in the past. EPOC is the gas tank that powers your fat-stripping blowtorch, because when the type of training we’re advocating here induces an “oxygen debt” (a heightened need by the body for oxygen to fuel recovery), it can increase your metabolic rate for up to 16 hours after you train. This means that when you’re done working out— while you’re at school, at work, or sleeping—your body is still looking to consume fuel sources for the oxygen it needs to restore itself to a resting state of equilibrium. The good news for you is that it does this primarily through raiding fat stores. “The EPOC efect does what steady-state cardio can’t do,” says Ryan Whitton, a strength coach in Austin, TX. “You still need some steady-state in your program to enhance recovery and strengthen your heart, but when it comes to stripping fat of your body, nothing works like circuit training to manipulate the speed at which your metabolism burns.” Research has shown that the EPOC efect increases along with the intensity level of the type of exercise you’re performing. So, while you may burn more calories during a low-impact 45-minute treadmill session, you’ll afect your metabolic rate in a far more profound way if you throw in two or three short-yetintense 10-minute metabolic circuits per week.

shredded for suMMer

hoW IT WorKs

Whether you’re willing to admit it or not, metabolicstyle training is fun despite its high degree of diffculty. The workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit—the way it’s intended to move— instead of performing the same repetitive moves for set periods of time, à la steady-state cardio. You can also train this way anywhere. Whether you’re traveling, pressed for time, or you’d rather wait until you’re home from the gym to receive your metabolic ass kicking, most of the exercises in this set of workouts involve just your body weight—with the rest 64

MUsCLE & FitnEss

utilizing dumbbells, the weight of which can remain constant. In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job. “If I showed you someone who trained with these circuits for an extended period of time,” says Whitton, an experienced amateur fghter who favors MMAstyle training for his clients, “you’d see how they look and perform and you’d want those types of results for yourself. If you want to be lean for summer, and you want the kinesthetic awareness to control your own body, this is how it’s done.”

Perform exercises consecutively with no breaks in between; then rest for 60 to 90 seconds between rounds—cranking out as many rounds as you can. This doesn’t mean you should be hitting these circuits every day, however. For most people, two or three hard metabolic circuits per week will sufce, because you can’t recover from this level of intensity in just 24 hours. Additionally, the hampered recovery levels caused by overtraining with metabolic circuits will negatively afect your strength and mass-building workouts, because you won’t be recovered enough to make signifcant progress if you’re consistently running yourself into the ground with anaerobic torture. Your body can’t hold up to it, and

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D i g i ta L i s s U E 2 0 1 4

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workouts

your returns will begin to diminish in short order. “The best way to get this done is to leave at least 48 to 72 hours between workouts,” says Whitton. “Too many guys think that if they’re not in a constant state of exhaustion, that they’re not going to burn enough fat, but this isn’t the case. These workouts are about quality as much as quantity. I’d rather see my clients work themselves to exhaustion twice per week and take the rest of the days of than train like this every day, because all the positive changes to your body happen during recovery periods.” Now, this won’t be an easy six weeks. You’ll essentially be working yourself to the bone twice per week—getting more rounds in each time out—in order to accelerate your results, so this isn’t a “less is more” training scenario. That’s a good thing according to Whitton. “Along with basking in the glow of the EPOC efect,” he says, “when you eventually get of the foor and leave the gym, you know you put in a hard day’s work, and that’s worth all the efort.”

Two or three times per week, choose one of the following workouts and perform as many rounds as you can.

ExErcisE

1 2 3

Medicine Ball Overhead Squat Tuck Jump Scissor Lunge Skip and Scoop

rEps

10 10 10 20 yards

Burpee with Tuck Jump Pushup Mountain Climber Figure-4 Situp DB Burpee Clean and Press DB Thruster DB Snatch DB Woodchopper

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there and back

10 10 10 10

each side

10 10 10 each hand 10 each side

metabolic workout

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skip anD scoop

From a standing position, move forward by driving your right knee into your chest to begin the skip. Land on the ball of your left foot, then immediately descend into a lunge with your right foot forward. From this position, explode into another skip, this time leading with your left knee. repeat for 20 yards down and back.

“when you eventually get off the floor and leave the gym, you know you put in a hard day’S work, and that’S worth all the effort.”WorldMags.net

meDicine ball overheaD squat

hold a medicine ball with both hands extended directly over your head. Push your hips backward and descend into a belowparallel squat, keeping your core tight and the medicine ball high. Explosively return to the start position and repeat.

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MEET CAIN

He’s a perfect example of why we do what we do. “I have always had a passion in fitness and health since I was a child. I still remember seeing my dad pumping iron in our living room and looking up to him as my role model. He always made the time to coach my brother and me in baseball and taught us how to be team players early in life. High school football, powerlifting, and track also played a big part in my discipline and focus as I grew up. My desire for sports and fitness continued after high school as I participated in college football and bodybuilding. Bodybuilding was an exciting experience that led me to my first show and winning in the novice middle weight class. Living a healthy lifestyle gives me energy, confidence, and a passion to help others reach their own fitness and health goals. The ISSA home study program gave me the knowledge to help my clients feel better, look better, and improve the quality of their lives. Not only am I helping my clients transform their bodies, but I also boost their confidence and energy levels. I wake up every day feeling great about myself as a member of the ISSA organization, changing lives and making a positive difference! Without my faith and family support I could not be where I am today, and I am very grateful in doing what I have a passion in everyday.” Cain Cardiel, ISSA CFT

The ISSA Your Trusted Source For Fitness Education Since 1988 ISSA’s nationally accredited distance education programs provide the education you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certification courses even higher and earn an Associate’s Degree in Exercise Science with an Emphasis in Personal Training. TA and GI Bill approved.

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metabolic workout

Dumbbell snatch

WorldMags.net stand with your feet shoulder-width apart and your knees slightly bent, holding a dumbbell in front of your thighs in each hand. Extend your ankles, knees, and hips to explosively raise both dumbbells overhead. You should feel like you’re trying to throw them through the ceiling.

FiGure-4 situp

Lie on the foor with your knees bent. Cross one leg over the other so the outside of your elevated leg, just above your ankle, is resting on your other leg just above the knee. place the hand opposite your elevated leg behind your head, then bend at the waist and try to touch your elbow to your elevated knee. repeat for reps on both sides.

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D i g i ta L i s s U E 2 0 1 4

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metabolic workout

WorldMags.net scissor Jump

From a standing position, jump into a forward lunge, with your left leg forward, your right leg back, and your arms bent in a sprinter’s position. From the bottom of the movement, jump up, and in one motion, land with your right leg forward and your left leg back.

“if you want to be lean for Summer, and you want the kineSthetic awareneSS to control your own body, thiS iS how it’S done.” WorldMags.net

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DON’T JUST GET BIG. BUILD SIZE, STRENGTH, A N D AT H L E T I C P O W E R W I T H R U S S I A’ S G R E AT E S T E X P O R T : T H E K E T T L E B E L L . B Y S T E V E C O T T E R // P H O T O G R A P H S B Y M A R I U S B U G G E THERE IS NO SECRET FORMULA.

You don’t need to spend your life in the gym or buy any specialized equipment to get bigger, stronger, and slash your body fat at the same time. The complete package of functional and aesthetic muscle actually resides on the opposite end of the spectrum. The best solutions are often the simplest, so no matter how technologically advanced gyms become, I’ll go to my grave knowing one thing: Progress peaked with the kettlebell. With a history that dates back to 18th-century Russia, kettlebells lead the pack of old-school training implements that have reemerged in recent years. The Navy SEALs, San Diego Chargers, San Francisco 49ers, and the Texas Rangers are just a few organizations I consult with as the president of the International Kettlebell and Fitness Federation, and all have embraced the methods described here. I train with kettlebells exclusively—no other tool has allowed me to stay muscular and strong at 6% body fat. Best of all, I never need a gym. The kettlebell doesn’t look like much—it’s just a cast-iron ball with a handle—but the asymmetrical displace72

MUSCLE & FITNESS

ment of the weight (as opposed to the symmetrical balance of a dumbbell) provides a unique stimulus that most trainees aren’t used to, meaning it’s the perfect plateau-buster. The program I’ve provided here will have you training four days a week for six weeks, with one workout for Mondays and Thursdays and another for Tuesdays and Fridays. Swings are one of two movements that you’ll do every day of the program. They are metabolically demanding, recruit several major muscle groups, and

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D I G I TA L I S S U E 2 0 1 4

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WORKOUT

reinforce key athletic movements: hip flexion and extension. If your gym doesn’t have a wide selection of kettlebells, I recommend logging on to ikff.net and purchasing the two sets you’ll need for this workout: a pair of 35-pounders and a pair of 44-pounders. (You’ll also need a 53-plus-pound set for the farmer’s hold, but dumbbells work as well.)

Power exercises like cleans and snatches are included in both sessions and will help you build totalbody strength and coordination. Slower moves like the overhead squat, one-leg deadlift, Turkish get-up, windmill, and farmer’s hold increase your time under tension, so even though these sessions take only 30–40 minutes, there’s enough stimulus here to induce muscle growth. There is no direct ab isolation, but there’s enough indirect core work—as well as a challenging cardio component—to help carve out your midsection.

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THE MOVES Turkish get-ups (shown) are explained on page 75. Proper form is dependent on mobility, so stretch and foamroll each training day.

THE

KETTLEBELL WORKOUT

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MONDAY & THURSDAY WORKOUT A

Performed every Monday and Thursday

1

BOTTOMS-UP CLEAN

2x5 each hand with 44-pound KB; rest 30 seconds between sets

2

TWO-HAND SWING

1x15 with 35-pound KB; rest 30 seconds before moving on to the next move

3

HAND-TO-HAND SWING

1x50 with 44s

5

WINDMILL

6

ONE-HAND SWING

7

ONE-ARM CLEAN & PUSH PRESS

2x5 each hand with 35s; rest 30 seconds between sets

1x10 each hand with 35s; rest 30 seconds between each side

1x10 each hand with 35s; rest one minute; then do 1x10 with each hand using 44s; rest one minute before moving on to next move

WINDMILL 74

MUSCLE & FITNESS

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D I G I TA L I S S U E 2 0 1 4

SWING*

FRONT SQUAT

3x10 with two 35s; rest one minute between sets

4

WINDMILL Clean and press a kettlebell overhead and keep your elbow locked out at all times. Stick your hips out in the direction of the lockedout arm and bend to the opposite side, keeping your core tight. Reach down and touch the foor with your free arm.

one arm. ONE-ARM CLEAN & PUSH PRESS* Perform a one-arm

your collar-

your body be smooth, meaning the weight onto your your knees, to press the weight overhead.

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MONDAY & THURSDAY

BOTTOMSUP CLEAN Perform a one-arm clean, swinging the weight back between your legs and propelling it upward, keeping it close to your body. Finish with the bottom of the kettlebell facing straight up.

BOTTOMS-UP CLEAN

TWO-HAND SWING In a wide stance, hold on to a kettlebell with both hands. Bend your hips and swing the kettlebell backward like you’re hiking a football, then explosively extend your hips to swing the weight up to eye level. Use momentum to keep continuous movement through all reps.

TWO-HAND SWING WorldMags.net

FRONT SQUAT* Clean two kettlebells to the rack position. Squat low, keeping your back fat. Press your heels into the foor and engage your glutes and hamstrings to return to standing. *NOT SHOWN

THE

KETTLEBELL WORKOUT

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TUESDAY & FRIDAY

HANDTO-HAND SWING* Perform a one-arm swing, and alternate hands with each rep.

ONE-LEG DEADLIFT

SNATCH Swing one kettlebell back between your legs, then reverse direction to propel the weight toward the ceiling. When the kettlebell reaches eye level, momentarily loosen your grip to slide your hand underneath the kettlebell as it continues to swing overhead. Finish by punching up toward the ceiling and locking out your elbow.

WORKOUT B

Performed every Tuesday and Friday HANDTO-HAND SWING

1

1x30 with 35s

OVERHEAD SQUAT

5

3x10 with 35s; rest one minute between sets

76

MUSCLE & FITNESS

2

TURKISH GETUP

3

2x10 with 35s, then 2x10 with 44s; rest one minute between sets

2x5 each side with 35s; rest one minute between sets

6

DOUBLE CLEAN

SNATCH

1x10 each hand with 35s, then 3x10 with 44s, 1x25 with 35s; rest one minute between sets

7

ONE-LEG DEADLIFT

2x5 each leg with 35s, then 2x5 with 44s; rest one minute between sets

4

ALTERNATING PRESS

2x10 each side with 35s, then 2x5 with 44s; rest one minute between sets

8

FARMER’S HOLD

2x60 seconds with 53s; rest one minute between sets

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D I G I TA L I S S U E 2 0 1 4

DOUBLE CLEAN* Use hip drive and pull from your traps to propel two kettlebells upward. Flip your wrists under the weights as they reach your chest. End in the rack position, with the weights resting on your forearms and your hands at your collarbones. *NOT SHOWN

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TUESDAY & FRIDAY THE TURKISH GETUP

1

2

3

4

P

LA

Lie on the foor with your right knee bent, your right arm raised holding a kettlebell. Stand up, keeping the weight locked

out at all times with your eyes on the weight, in this sequence:

your elbow so that you are propped up on your free hand.

Shift your weight to your left elbow. Extend

Press your right foot into the foor to extend

your hips of the ground. Swing your left foot back behind you so that your left knee is on the foor.

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O

NU BO S

Y VIDE

Take your free hand of the foor. Stand up, then reverse the process step by step.

OVERHEAD SQUAT* Clean and press two kettlebells overhead. Keeping your elbows locked out and your core muscles tight, squat low to the ground. ONE-LEG DEADLIFT Hold a kettlebell in your left hand and bend your left knee. Reach for the ground with the weight and lift your left leg out straight behind you. When the weight touches the foor, reverse direction. ALTERNATING PRESS* Clean two kettlebells to the rack position. Press the right kettlebell overhead, rotating your hand so your palm faces forward at the fnish. Alternate arms until you hit 20 total reps. FARMER’S HOLD* Stand up straight holding 53-pound kettlebells or 55-pound dumbbells for one minute.

*NOT SHOWN

The Best Workout You’ll Ever Have

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WORKOUTS, SPORTS, GEAR, AND SUPPS

Lumber Jacked

Arden Cogar Jr. never does cardio. He doesn’t have to. At 5’11”, 275 pounds, the Stihl Timbersports lumberjack athlete says he’s in the best physical shape of his life at age 44. by Stefen Lovelace WorldMags.net

ONUS NEWS B WorldMags.net

“ANYONE WHO WATCHES ME cut an underhand log in 25 seconds knows I don’t need cardio,” says Cogar, one of the sport’s premier athletes. “My coach in 2007 said ‘Why waste your time on a treadmill or running, when you can save that energy to condition yourself for events?’ ” Cogar competes in the Stihl Timbersports Series, which features the top lumberjack athletes in the world in six events that test their skills in chopping wood with axes, and cutting through 16-inch logs with heavy chainsaws. Cogar trained like a bodybuilder until he hit his mid-30s and began entering lumberjack competitions. Now, he begins all of his workouts with an explosive movement such as a snatch or clean and jerk. He follows this up with an overhead strength exercise, then he squats, and finishes with a pulling motion from the floor. “I am very deliberate and obsessivecompulsive about my training,” says Cogar, who sticks to these main progressions every time he trains. While prepping for an event, Cogar will “event train” two to three times a week, but strength train five times a week in the offseason, with only one event training session a week. He also does a lot of yoga, tai chi, and foam rolling to stay limber and promote recovery. He needs it from his heavy training sessions; he squats upward of 500 pounds, deadlifts 800-plus, and overhead presses an astonishing 400 pounds, all the while working up to 250 pounds for his Olympic lifts.

ARDEN’S WORKOUT EXERCISE

Power Clean (Warmup) WORK SETS

Kettlebell Seesaw Press* (Warmup) WORK SETS WORK SETS

Deadlift (Warmup) WORK SETS

5 3 3 3 3 5 3 3

MUSCLE & FITNESS

D MOR

ABOUT ARDEN AGE: 44 HEIGHT: 5'11" WEIGHT: 275 LBS RESIDENCE:

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ARDEN.J.COGER

REPS

3 3

10 (each) 10 (each) 5 5 4 5-10

*Clean two kettlebells to your shoulders, then press the right bell up. Lower it, then press the left bell up.

80

EA

COURTESY STIHL TIMBERSPORTS

Front Squat (Warmup)

SETS

R

E

EDGE

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Breaking the Mold

These unique picks will shake up your fitness lifestyle—for the better. Vibram KSo eVo Critics be damned. We love minimalist shoes for lifting— not running—and our opinion doesn’t change in light of any recent controversy. The Vibram KSO EVO is sleek and lightweight with speed laces for a snug ft. $90 at vibramfvefngers.com

FitdecK

FitDeck randomizes all manner of workouts (body weight, kettlebell, etc.) to ensure you’ll never repeat a workout in a month or more; just shufe up the deck, pick a card, and get going. Get the cards or the app. From $10 at ftdeck.com

Sheex

Performance bedding? It’s true: SHEEX bedsheets promote deeper sleep with ultralight, super-soft moisture-wicking temperature-control technology, keeping you cool and comfortable throughout the night. Better sleep means better recovery. From $70 at sheex.com

cep run 2.0 SocKS

These compression socks from CEP Compression promote active blood fow for muscles, while stabilizing your joints for a reduced risk of injury. Available in four colors. $60 at cepcompression.com

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JuicepreSSo cold-preSSed Juicer Cold-pressed juice retains nutrients better than typical juicer—and will stay fresh for days afterward in the fridge. $549 at juicepressousa.com

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EDGE

ABS AND CORE WorldMags.net

QUICK TIP

Brace your abs and bend your hips, bringing your torso to vertical and pushing your butt toward the ceiling.

TRX Pike Plank

Abs adapt quickly—and traditional moves will take you only so far. This suspension workout will break you out of your funk. by Shawn Perine THE BRAINCHILD of former

Navy SEAL Randy Hetrick, the TRX suspension trainer is a simple yet ingenious device that allows you to effectively train your whole body using only its own weight for resistance. Thanks to its light weight and portability, the TRX system can be deployed anywhere there’s a secure hook or bar of sufficient height. At home you can attach it to a chinning bar. If you’re outdoors you can loop it around a sturdy tree limb. Because of the instability inherent in supporting oneself with straps, the TRX is particularly ideal for ab training. Whether you’re holding onto the strap handles or bracing your 84

MUSCLE & FITNESS

heels within them, you can effectively hit your entire midsection, including the deeper core muscles, using this handy device. The plank is a classic core builder and a favorite among the yoga set. But with a TRX you can ratchet up the intensity of this move, turning it from one that’s static to something more dynamic. To the right is a plank-centric workout we’ve designed that takes full advantage of TRX training, creating a circuit that will have not just your midsection quivering, but also your triceps, pecs, and delts, all of which come into play as you support your upper body above the floor.

EA

D MOR

THE WORKOUT

Perform each plank variation for 30 seconds each without resting in between and go right into the double crunches to finish it off. Rest two minutes between each circuit, and perform three total circuits.

EXERCISE REPS TRX Pike Plank* 30 sec. TRX Plank 30 sec. TRX Spread Eagle Plank 30 sec. Double Crunch** 20 *Exercise pictured **This is a crunch and a reverse crunch performed as one exercise.

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D I G I TA L I S S U E 2 0 1 4

R

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NU BO S

ARTIGA/WONDERFUL MACHINE

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NU 60WorldMags.net SECONDS TO FIT BO S

P

LA

Reverse Psychology

One great exercise I added to my repertoire was reverse curls, which work the brachialis muscle, and put the biceps at a mechanically disadvantaged position, forcing them to work harder. To see it in action, click on the video button above, then try the workout below.

WORKOUT EXERCISE

-JEFF W., COLORADO 86

MUSCLE & FITNESS

A

I’ve been there, Jeff. Most serious lifters have at some point. I smashed my biceps with dropsets, forced reps,pyramids, etc., but nothing worked to break the plateau. It wasn’t until I learned to train smarter (lighten the load), use better form, and a better mind-muscle connection that I started to break past that plateau.

Standing Barbell Curl (wide grip) Dumbbell Preacher Curl Incline Dumbbell Curl Reverse-grip Barbell Curl

SETS REPS 2

21*

3

8-10

3

8-10

3

8-10

*Do 7 bottom-half reps, 7 top-half reps, and 7 full-range-of-motion reps.

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D I G I TA L I S S U E 2 0 1 4

Y VIDE

ASK AND WIN Submit your question at muscleandftness.com/ 60seconds for the chance to win assorted BPI products.

Flip your wrists when you curl for an alternative approach to biceps training. with James Grage

“I’ve trained my biceps for years and can’t grow. Any ideas on how to help me put on size?”

O

EDGE

S I LV I A C O R T E S

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EDGE

RATE MY WORKOUT WorldMags.net

Constant Flex

Gene G., from New York, NY, sent us his workout to tweak. Here’s what we did to it. by Michael Schletter, C.P.T.

THE FIX

OUR ADVICE Do the squat and glute bridge one leg at a time; this engages more muscle fibers and will target any weaknesses on each side. GENE’S OLD WORKOUT

EXERCISE

SETS

1 Prisoner Squat

REPS

4

8–12

2 Glute Bridge

4

8–12

3A Pushup

3

20

3B Pullup

3

To failure

3C Plank

3

Hold 60 sec.

4A Bench Dip

4

15

4B Pushup w/Feet on Bench

4

10

Do exercises marked with letters in sequence.

M&F RATING: B+ GENE’S NEW WORKOUT

EXERCISE

SETS

1A Single-leg Glute Bridge

REPS

4

8–12

1B Prisoner Bulgarian Split Squat

4

8–12

2A Close-grip Pushup

4

6

2B Chinup w/4-second negative

3

3

3A Hindu Pushup*

4

10

3B Two-bench Dip**

4

Failure

4 Plank

3 Hold 60 sec.

*Push hands into the foor so your hips move back and your butt rises. Perform pushup in an arcing motion, moving your body down and forward, then up again. **Place your hands on separate benches and perform dips.

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D I G I TA L I S S U E 2 0 1 4

Switch hand positions on pullups and pushups to recruit diferent muscle fbers each time. WorldMags.net

DUSTIN SNIPES

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EDGE

JACKED-IN-A-BOX WorldMags.net

1.M.R VORTEX

ASSAULT

BEAST MODE

FIT TRAINER

PLATINUM PRE

BPI

MUSCLEPHARM

BEAST

MHP

OPTIMUM NUTRITION

SURGE PRE-TRAINING

BPI’s 1.M.R Vortex delivers 1,705mg of ingredients to pump up your muscle cells, improve strength and reduce pain, plus fat-burners and focus-boosters.

Assault includes an ATP amplifer to increase musclecontracting intensity, and a cellular transport and insulin activator to shuttle nutrients into muscle cells for fuel.

The mass and endurance blend helps increase muscle cell volume with glycerol monostearate, NO boosters, and beta-alanine, among others.

Creatine, beta-alanine, and NAC drive muscular power and endurance. Withania somnifera helps control cortisol. Also contains several NO boosters.

PRESURGE

PRODIGY

PUMP IGNITER

ATHLETIC EDGE

PNI

TOP SECRET

REDLINE WHITE HEAT

Contains a 4,000mg blend designed to drive muscle growth, muscle cell volume, and NO production with ingredients like creatine, glycine, and alpha-lipoic acid.

YOUD L COUN WI !

Includes beta-alanine, agmatine sulfate, and creatine. The energyand-focus blend contains glucuronolactone, tyrosine, cafeine, among other ingredients.

Has more than 3.5g of beta-alanine, beet root extract, and niacin, plus other ingredients including cafeine (300mg), Mucuna pruriens, choline, and agmatine sulfate.

VPX

The proprietary blend contains cafeine anhydrous, 4-amino-2methylpentane citrate, yohimbine, and theacrine.

JACKED-IN-A-BOX PRESENTS

WIN An iPod nano and a $100 iTunes Gift Card. It takes only 2 steps: STEP 1: Join Jacked-in-a-Box before August 24, 2014. STEP 2: Write reviews for products sampled in Jacked-in-a-Box at

90

MUSCLE & FITNESS

The Muscle & Fitness Store by Sept. 7, 2014. One person who writes a review will be randomly selected to win an iPod nano and a $100 iTunes Gift Card

(a $249 value). Join Jacked-in-a-Box at jacked-in-a-box.com. For official rules, please visit muscleandfitness.com/ augustjiab.

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D I G I TA L I S S U E 2 0 1 4

Each serving provides 4g of citrulline to boost NO, more than 3g of beta-alanine, and a phytoblend of beet juice powder, grape seed extract, and red wine grape extract.

MRI

Each dose includes multiple forms of arginine, beta-alanine, glycine, citrulline, and others, plus taurine, cafeine, and glucuronolactone.

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EDITORIAL

You vs. You

FIGHT TO THE FINISH Three rounds of punishment burpees didn’t deter Mark from fnishing the race.

Why it’s OK—and even necessary—to fail. by Mark Barroso YES, I AM A FITNESS

sound of the horn that starts the race, I felt a sense of freedom; none of my friends or family were waiting for me at the finish line. If I wanted to quit halfway through, I could have and no one would have ever known. Just like in the song from Rocky IV, “it’s you against you.” This made me want to finish even more. I did finish, and in the end, I failed at three obstacles: the spear throw, wall traverse, and rope climb. The wall traverse calls for you to climb across a wall on small pegs without touching the top of the wall and I couldn’t cross more than the frst two pegs. For the rope climb, after ascending a 20-foot high rope without a harness, you hit a cowbell to ring it. I climbed up near to the top of the rope and repeatedly tried swatting at the bell but it was just out of reach. My muscles just gave out and I slid back down the rope in fear of falling. While I was grinding through my punish-

ment burpees, I reflected on how painfully close I came to the bell. The wall jumps and water jug carries, meanwhile, were right in my wheelhouse and I completed them without issue. I finished the race in 52 minutes and 59 seconds, which was 847 out of 6,924 in the open heat, placing me in the top 12%. Knowing the extent of my capabilities makes me eager to re-test. My advice to someone who is considering running their first OCR would be to give it your all at every point because you will regret a lackluster effort at the end. In addition, try to avoid burpees at all costs, even if means spending a bit longer focusing on an obstacle. The satisfaction of completing an obstacle

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is just plain awesome. When I finally crossed the finish line, I felt an incredible sense of accomplishment, even though I failed a couple of obstacles. I went into this race wanting to ace it so badly. When I didn’t, I realized that like all failures, it was a learning experience. The real accomplishment was trying something I wasn’t entirely comfortable with and learning my limits. Now I know exactly what I need to focus on for my second attempt. And next time, I will ace it. Plus, I now know that if you never fail at anything, all it really means is you aren’t challenging yourself enough. MARK BARROSO

is an editorial assistant for M&F. Twitter: @Mark_Barroso

COURTESY OF REEBOK

enthusiast, but that doesn’t mean I give all areas of fitness equal time. I’ve been lifting for about seven years and never did much distance running during that time. After registering for the 2014 Citi Field Spartan Race in New York—my firstever obstacle course race (OCR)—I was concerned about the three-mile run. Having played high school and college football, I was comfortable with the “stop-and-go” nature of the obstacles—and I knew I could jog three miles on a treadmill—but figured the combination of obstacles and distance running would gas me. And once you’re gassed and start failing at obstacles, Spartan races get even worse: If you don’t complete an obstacle you must do 30 burpees. These punishment burpees can start to add up and make the race even harder than if you had completed the obstacles. So even though I wasn’t quite sure of what I had gotten myself into, at the

OUR EXECUTIVE EDITOR

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“

Get Out!

When I lived in Austria, I would ski, swim, and practice ice curling with my father, just to move in a way that was diferent from what I was doing in the gym. Now I bicycle almost daily. In fact, when traveling, the frst thing I do is rent a bike and head out to explore. I’m still in the gym six days a week, but getting outdoors, breathing fresh air, and feeling the sun beat down is a feeling you can’t get in the gym.

” Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

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