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JUNE 2016 VOLUME 77 | NO. 6
76
Get a body like Tarzan
FEATURES 24 Beast Mode Tarzan’s Alexander Skarsgård underwent a beastly transformation to portray the king of the jungle. 88 Strong Man It’s time to man up and start adding strongman exercises into your program for speed, size, and functional strength gains. 96 Healthy Pizza These versatile, nontraditional pies will fill you up without making you doughy. 104 Rock Hard Challenge Part 1 This year’s RHC is all about getting the best results with a simple, straightforward routine.
1
124 Fight of His Life Captain America: Civil War’s Frank Grillo is a 50-year-old training and acting machine.
Jo
132 Heart-Stopper Janet Layug is a registered nurse and a mom who is looking to capture her first Bikini O title. 138 Never Doubt Donny Advertising honcho and TV personality Donny Deutsch attacks the weights. 142 Game of Thrones New Zealander Joe Naufahu went from king of the rugby pitch to king of the Dothraki tribe in the sixth season of HBO’s hit show.
156 Summer Shred Get seriously ripped abs in four weeks by going back to basics. 166 Get Wide Tips for building a tapered and aesthetic back from IFBB physique pro Charlie Francis. 174 Perfect Storm A look back at the people and events who brought bodybuilding and fitness into the mainstream. 186 Straight Up: Biceps The devil is in the details with this peak-carving routine.
33 EDGE Michael Jai White fights five dudes; MLB’s best pitcher does Pilates; train like a lumberjack; an undefeated wrestling champ born without shins; the best gear for obstacle-course races; 10 things you didn’t know about protein. 51 TRAIN Get a superhero core with one exercise; a circuit that’ll spike your metabolic rate; an easy fix to a reader’s near-perfect chest routine; why you should use cable-row attachments. 63 EAT A healthier way to eat soft-shell crab; vitamin C–rich pea pods; 15-minute breakfast frittata; five ways to eat parmesan cheese.
193 Our experts answer your questions about tattoo stretching, suing gyms, deload days, cramping, and blisters.
IN EVERY ISSUE 16 NEWS 20 FROM THE CHAIRMAN 74 SUPP OF THE MONTH 200 LAST WORD
ON THE COVER The Legend of Tarzan Photograph courtesy of Warner Bros. Entertainment Inc.
A R NER B RO S. EN T ER TA INMEN T IN C.; ED G A R A R T I G A ; S A M K A P L A N
150 Muscle Sandwiches Five robust and nutritious sandwiches to upgrade your lunch break.
SECTIONS
NEWS
FITNESS & HEALTH
MENTAL MOVES OF SLEEP
Q
Q Not catching seven to nine
hours of z’s per night? You might be at a higher risk for workplace injuries. U. of British Columbia researchers looked at more than 1,200 sleep-clinic patients and
LOSE 11 POUNDS ON YOUR WAY TO WORK
apnea were twice as likely to get injured at work, with most mishaps—trips, falls, burns—stemming from the (tired) employee not paying attention.
Q How? Keep the car in the
MORE BRAIN, LESS PAIN
—was shown to improve pain in 61% of subjects after six months. CBT helped reduce pain by 45%. Of those who received traditional back-pain remedies, like meds and heat pads, only 25% of them felt better.
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JUNE 2016
compared with those who drove and a weight difference of about 11 pounds. Those who walked to work or used public transportation also had lower body mass than drivers.
K E V I N VA N A E L S T; C O R B I S ; VA D Y M D R O B O T / A L A M Y
Lower-back pain is a real pain in the neck for 31 million Americans, costing sufferers in search of relief more than $50 billion per year. One potential cure? Heightened awareness. A study published in the Journal of the American Medical Association found that mindfulness-based stress reduction—which includes
driveway and bike, walk, or even rollerblade to the office, says a recent study published in the Lancet Diabetes & Endocrinology. U.K. researchers sifted through data from more than 150,000 people enrolled in a huge U.K. Biobank observational study of about 500,000 individuals aged 40 to 69; they found a strong association for
NEWS
NUTRITION
BLESS YOUR HEART QHeart disease has been a health scourge for decades, but we may be seeing a downward trend. A study published in the journal Circulation reveals that
with counties in the Northeast showing the strongest decline (down to just 4%) in 2010. The South, however, which has higher levels of obesity and smoking, experienced an increase—1973 saw a 24% rate, but in 2010 that jumped up to 38%.
NICE GENES Q
WHAT A PAIN QOpioid prescription drugs like
JEERS Q
FOUR SIGNS OF THE FAT-CALYPSE QAn Oregon State U. study of 4,745 subjects determined that
only a measly 2.7% of Americans meet the four-part criteria for having a healthy lifestyle . The upside? Almost 90% met at least one of the four benchmarks, and one out of four is…well, it’s still not very good.
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RF/CORBIS (2); COREY JENKINS/CORBIS; PL AINVIEW/GET T Y IMAGES
oxycodone and morphine have become some of the most abused drugs in America. In an effort to curb addiction and reduce the number of deaths attributed to the powerful drugs per year—2010 CDC data claim it’s 16,651—the FDA has announced new labeling guidelines aimed at educating prescribers and patients about the high risk of opioid abuse.
FROM THE CHAIRMAN
A Tarzan for Our Times The newest king of the jungle may be the best suited. IT MAKES PERFECT SENSE FOR us to feature Alexander Skarsgård as Tarzan on the cover. The most obvious reason is that Alex is the ideal M&F cover guy—athletic, fit, and strong. But there’s another, subtler reason that appeals to me—a parallel, really. The physical evolution of Tarzan on screen neatly reflects our cultural perception of how brute strength should look. Edgar Rice Burroughs’ Tarzan of the Apes was first published in 1912, and in 1918 we saw Tarzan on the big screen for the first time. While the jungle setting was convincing enough, Elmo Lincoln, who played Tarzan, had none of the outward characteristics of a man who had been raised by apes and left to survive by his wits and physical prowess alone. He was, to be honest, a bit doughy. Over ensuing years, physically fitter actors would take on the role, notably Olympic gold medallist Johnny Weissmuller, Lex Barker, and bodybuilder (and M&F cover guy) Gordon Scott. With each passing decade, Tarzan’s physique became stockier. As the ’80s arrived, Tarzan became leaner and more athletic via Miles O’Keeffe and Christopher Lambert, then Casper Van Dien and Kellan Lutz. Now, with Alex, we have an actor who most resembles Burroughs’ character and embodies today’s ideal male form. If films are a time capsule of the era in which they’re made, Tarzan is a character whose appearance reflects our cultural aesthetic, and Alexander Skarsgård is who best represents that aesthetic today.
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What you put into your body. What you do to your body. How you take care of your body. The time. The effort. The fuel. Seems obvious that the better you are to your body, the better it is to you. That’s why we’re only interested in creating better input, because it leads to better output. That’s why it’s our 1st rule in muscle.
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SKARSGÅRD WOLFED DOWN 7,000 CALORIES A DAY AND TRAINED RELENTLESSLY TO PLAY TARZAN. BY JEREMIAH SALAS
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is straight and perfect figure,
muscled as the best of the ancient Roman gladiators must have been muscled, and yet with the soft and sinuous curves of a Greek god, told at a glance the wondrous combination of enormous strength with suppleness and speed.” When Edgar Rice Burroughs penned this line for his novel Tarzan of the Apes (1912), he envisioned a man whose physique had been shaped by the primal construct of the jungle. By nature, Tarzan would be nimble, powerful, and broad-shouldered, bearing no muscle that was not without purpose. After all, we’re talking about a man who grew up in the wild, not a dude who knocked out sets of deadlifts with fallen tree trunks. From 1918 to 2014 more than 200 Tarzan films were made, both animated and live action. During that time many well-built men portrayed the savage protagonist on screen—some of the more notable can be seen on page 30—but none may be more true to Burroughs’ vision than Alexander Skarsgård in The Legend of Tarzan. What audiences will see on screen will difer greatly from the linear journey of a feral boy who was raised by apes. “The movie opens [with Tarzan] in London,” says Skarsgård. “He’s been there for a decade. This is not the ‘Me Tarzan, You Jane’ loincloth guy we’re used to. This is someone who has tea with the prime minister. His journey takes him back to the jungle [where he] reverts back to Tarzan. So this is the opposite—a civilized man who reverts to an animalistic state. Psychologically, it’s interesting—that dichotomy of being a civilized man in society but having the primal instinct of an animal. We
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Starring: Alexander Skarsgård, Margot Robbie, Christoph Waltz, Samuel L. Jackson, Djimon Hounsou, John Hurt Directed by: David Yates Distributed by: Warner Bros. Pictures Budget: $180 million (estimated) Release date: July 1 (also in 3-D, IMAX, and IMAX 3-D) Based on: Tarzan of the Apes by Edgar Rice Burroughs
Skarsgård did at least four dedicated weight workouts per week with additional ab and core sessions sprinkled in every other day.
PRIMAL MUSCLE There’s a memorable scene from 2008’s Indiana Jones and the Kingdom of the Crystal Skull where Shia LaBeouf’s character efortlessly swings from tree to tree alongside a troop of monkeys. Audiences gufawed, unable to accept that a skinny kid in a leather jacket 26
MUSCLE & FITNESS
JUNE 2016
and tight pants possessed enough upper-body strength to execute a single pullup, let alone keep pace with primates. To avoid scenarios like that, Skarsgård’s Tarzan had to look imposing enough to believably stand toeto-toe with human foes and 500-pound apes. To do so required added muscle mass, a task that proved diicult for the 6'4", naturally lean hardgainer. “I wanted to have a bit more weight but not get too big,” Skarsgård says. “It was important to work on looking nimble and flexible–like someone who could move through the jungle like an animal would. That’s his natural habitat. There was [to be] no unnecessary bulk that he doesn’t need.” The other component was psychological. “[Director David Yates] and I talked a lot about the way Tarzan moved, his posture,” Skarsgård says. “Someone who’s buttoned up in the beginning, very controlled, and then slowly changes his posture as he comes to accept who he is, his physicality” Lygdback was dealing with a relative gym newbie with the 39-year-old Skarsgård. So turning his client from leading man to man-beast safely would require
© 2 0 14 WA R N E R B R O S E N T ER TA IN M E N T I N C.
all struggle with it. As an actor, it was exciting to explore that journey of him becoming a beast.” And becoming a beast for the Swedish-born actor, best known for his role as a womanizing vampire for seven seasons on HBO’s True Blood, was a bit of a bear. It took eight months for Skarsgård to look, move, and feel like a man raised in the jungle, but on the second day of filming it became evident that his hard work had paid of. “When he took of his shirt, the first thing you noticed was his back,” says Magnus Lygdback, celebrity trainer and architect of Skarsgård’s physical transformation. “You could hear people whispering, and that’s when I knew we had done it.”
DID YOU KNOW? In one of the more ballyhooed moments of filming, (Jane) actually punched Skarsgård in the face during a love scene. Director David Yates wanted the scene to be primal and “animalistic,” and Robbie took it a step further by throwing knuckles at the leading man. But since the show must go on, neither actor broke character and the scene made the final cut.
time, patience, attention to detail, and a game plan that focused on total-body strength and agility. For the first several months, Skarsgård did at least four dedicated weight workouts per week with additional sessions of abdominal and core work sprinkled in every other day. Cardio was nonexistent for the first three months, since the focus was on adding mass. With a few exceptions, Lygdback stuck with familiar volume prescriptions for muscle groups: 12–16 for larger muscles like back and legs; and 9–12 for delts, biceps, and triceps. But to establish Tarzan’s back topography, Skarsgård would sometimes do more than 20 sets. “We started out around 12 reps and then, after a couple of weeks, we started going heavier and heavier. But we never did fewer than 6–8 reps or got in the 1- to 2-rep range. Luckily, he responded well to the training, but you don’t want to go heavy [at the beginning] when someone’s not used to lifting.” That doesn’t mean the workouts were easy. “We went really hard but still kept it to an hour,” the trainer reveals. “And we never did two sessions a day during bulking phase. He did six or seven days a week,
and when we needed a day of, we’d take a day of. But when we took those days of, it was because I made him rest. He wanted to go every day.” This type of hardcore schedule also meant the oncestringy actor had to adopt a high-calorie diet. “For the first three months we tried to bulk up, and I ate about 7,000 calories a day,” Skarsgård recalls, incredulously. “He gave me these Tupperware boxes of food with cold steak or chicken and potatoes. I was constantly eating, constantly full. It was tough. I would get up in the middle of the night and have some protein and potatoes.” “It was insane,” Lygdback says. “What I eat in one day, he would eat in a single meal.” By the end of the fourth month, Skarsgård had added 25 pounds and was tipping the scales at 225.
POUND SHAVING After Skarsgård had added the requisite jungle beef, it was time to trim him down and move into a sculpting phase. This called for a stricter menu that
could tell David Yates wasn’t happy.” Like precompetition bodybuilders, Skarsgård learned that the body begins to revolt against deprivation by holding on to every physique-obscuring bit of water it can. At this point in any athlete’s prep, the body is thinking survival, not stage. Still, that didn’t stop Skarsgård, who had tortured himself into this condition, from freaking out. “I was stressing because we weren’t quite where we wanted to be,” he says. “I was eating what I was supposed to eat and training twice a day, and my body was holding on to that last bit of fat.” Lygdback’s solution? Eat more, train less. The approach left Skarsgård puzzled, and for the first time, he was losing trust in his trainer. But Lygdback assured him that his body was simply overtrained. Lygdback says Skarsgård’s stress hormones were way too high so they cut his training volume in half and, in secret, Lygdback had the chef increase the carbohydrate and fat content of Skarsgård’s meals. The addition of calories, carbs, and fat would reassure Skarsgård’s body that the situation wasn’t so dire, coaxing it into reducing its production of cortisol and allowing it to burn body fat and shed superfluous subcutaneous water. “The last few days he was trying to work out behind my back, and I had to physically stop him,” the trainer reveals. But, alas, by the time principal photography started, Skarsgård had whittled himself into the shredded character he was hired to portray. was devoid of sugar, gluten, wheat, and dairy. And, no, he doesn’t have any allergies. “When we went to the stricter diet it was tough To mimic Skarsgård’s transformation you’re because it’s hard to make stuf taste good and better of following the overlaying prininteresting,” Skarsgård says. “You get sick ciples than his macros: Take no shortof it. I love food and wine and beer and cuts, increase calorie consumption, rich foods, but I don’t have much of a in the middle and stick to the plan until it’s time sweet tooth. In almost a sadistic way, of the night to change things up. The workouts [the austerity] was exciting.” and have some themselves are rather unremarkable Lygdback adds, “We had five weeks protein and in nature (see them on page 76), but of cutting and dieting before we started they’re rooted in a philosophy proven filming. We did 10 to 14 [training] sesto produce results. sions per week, including morning cardio. “For me, it was the platitude of ‘eye on And that’s a lot for a guy who’s on a diet, less the prize,’ ” Skarsgård explains. “That’s what energetic, in a caloric deficit, and still working motivated me on a daily basis. I was excited when I out hard.” woke up. Every day, every workout, every meal was a And then, disaster. stepping stone, and every single one of them is impor“Ten days before filming he had to do camera tests, and tant. There was also the challenge of ‘Can I do this?’ that was the first time he’d taken his shirt of in front of and ‘How will my body respond?’ I was really curious people [since he began training],” Lygdback says. “He about that and very, very motivated.” was on a diet, so he was flat, pale, didn’t have volume It just so happens that his exploration of becoming a in his muscle, and he had way too much body fat. He beast also meant training like one. looked great, but not how we wanted him to look. We
THE NEW TARZAN
MUSCLE & FITNESS
JUNE 2016
© 2 0 14 WA R N E R B R O S E N T ER TA IN M E N T I N C
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> MORE THAN 20 ACTORS HAVE PORTRAYED TARZAN IN MORE THAN 200 MOVIES AND TELEVISION SHOWS.
1
4
2
9
10
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3
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3
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Frank Merrill
Johnny Weissmuller
Buster Crabbe
Herman Brix
Lex Barker
19 08 -198 3
19 0 6 -20 07
1919 -1973
The third adult Tarzan played the character two times: Tarzan the Tiger (1929) and Tarzan the Mighty (1928).
19 0 4 -198 4
Appeared in 12 Tarzan movies from 1932 to 1948, including Tarzan the Ape Man (1932).
Known more for portraying Flash Gordon, Crabbe wore the loincloth in Tarzan the Fearless (1933).
The 1928 Olympian played Tarzan in the low-budget movie The New Adventures of Tarzan (1935).
Took over the role from Weissmuller, appearing in five films, including Tarzan and the She-Devil (1953).
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9
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Gordon Scott
Denny Miller
Ron Ely
193 4 –2014
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Miles O’Keeffe
Casper Van Dien
1926 -20 07
Played Tarzan in his first five movies, from 1955 to 1960, including Tarzan’s Greatest Adventure (1959).
The TV actor had one Tarzan movie credit to his name— Tarzan, the Ape Man (1959).
The 15th screen Tarzan starred in the TV series, appearing in 57 episodes from 1966 to 1968.
195 4 -
The 20th Tarzan, Van Dien was the only actor to film in Africa, for Tarzan and the Lost City (1998).
1893 -19 66
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Co-starred with Bo Derek in Tarzan, the Ape Man (1981) for his lone portrayal.
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FRO N T ROW: A F A RC HI V E /A L A M Y; BE T T M A NN /C O R BIS; K E YS T O NE /G E T T Y IMAGES. MIDDLE ROW: MOVIEPIX/GETTY IMAGES (2); ZUMA PRESS, INC./ A L A M Y. B A C K R O W : R O N A L D G R A N T A R C H I V E / A L A M Y ( 2 ) ; Z U M A P R E S S , IN C. /A L A M Y; M OV IEPI X /G E T T Y IM AG E S
1
STAR POWER
INSPIRATION
GEAR
10 THINGS…
Michael Jai White kicks ass on-screen and off, p.36.
Meet the undefeated HS wrestler born without shins, p.44.
The goods you need to dominate a mud run, p.46.
…you didn’t know about protein, p.48.
CL AIRE FOLGER / WARNER BROS. PICTURES
WATCH
Central Intelligence JUNE 17
RIGGS & MURTAUGH, Tango & Cash, Cheech & Chong—these are but a few memorable duos from buddy movies. Stone & Calvin— played by Dwayne Johnson and Kevin Hart—take a crack at adding their names to that esteemed list in
the fish-out-of-water comedy Central Intelligence. The plot centers around a pair of old pals who reconnect at their high school reunion. Stone (Johnson), an overweight dork who transformed into a badass CIA agent, recruits a
reluctant Calvin (Hart), a former hotshot jock turned geeky accountant, for help on a top-secret mission. Expect as many one-liners as fistfights, shootouts, car wrecks, and fiery explosions.
EDGE
HOT LIST READ
FAST FOOD Food historian Andrew F. Smith delves into the good and the greasy of the fast-food industry, uncovering how this cheap and tasty grub has become a staple in our culture. $20, amazon.com
WATCH
AMERICAN NINJA WARRIOR
WIN
We re giving away a 65-inch LG Super UHD Smart TV worth $2,800—and we really want you to be the one who wins it. We talked it over, and if anyone deserves to rewatch Pumping Iron for the 167th time on a ginormous screen with an ultra-highdef IPS 4K Quantum Display with a billion rich colors and HDR plus a built-in Harmon Kardon sound system, it’s definitely you. Find out more about LG’s Super UHD TVs at: lg.com/us/super-uhd-tvs. To enter, go to muscleandfitness.com/lgtv
Season 8 of America’s ballsiest obstacle-course series will showcase a crop of insanely fit athletes—but, sadly, no ninjas—leaping, climbing, crawling, and swinging their way to capture a $1 million grand prize. JUNE 1, NBC
DRINK
WTRMLN WTR
WARCRAFT Gamers will vacate their parents’ basements en masse to catch a screening of the long-awaited live-action World of Warcraft flick. The film, based on the popular video game series, could rival Star Wars: The Force Awakens for the most nerd boners popped during an opening weekend. JUNE 10
SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps. facebook .com/muscle andfitnessmag
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STAR POWER
A Numbers Game MICHAEL JAI WHITE beat up five guys at once, has eight black belts, and more than 80 movie credits. His only weakness? Elves. BY ANDREW GUTMAN How has your appro to training changed a age 48? I train smarter because window [to get a workou narrower. My weight tra lot of explosive moveme combination of classical training and how a track At 235 pounds, does interfere with agility No, you develop a lot of from martial arts. I train functional, so I would ne curls because adding siz biceps is kind of useless What are you workin I have some big projects this year: Black Dynamite spin-off; Never Back Dow called Cops and Robber my sitcom, Tyler Perry’s Worse. What I’m focused now is producing better How do you feel abo typecast as the big, martial artist? It’s funny because I’ll wa crowd and hear people a saying, “Is that the guy f and Bone ? ” And someon say, “No, that’s the guy f Tyler Perry movie,” or “N Black Dynamite.” To me, that I have a pretty wide you count it up, I’ve done comedies than action film Throughout your car you’ve worked with 36
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SPORTS
Changeup Cubs righthander JAKE ARRIETA went from struggling pitcher to Cy Young winner by practicing Pilates. BY MARK BARROSO ARRIETA’s dominance in 2015 included a record-low 0.75 ERA after the All-Star break.
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JACKED UP
Ax Kicker
JASON LENTZ, an 11th-generation lumberjack, is chopping away at his first pro championship. BY WILLIE CORNBLATT AFTER WAKING UP AT 3:45
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MUSCLE & FITNESS
JUNE 2016
Mel Lentz, to prep for a run at his first pro title at the 2016 Stihl Timbersports U.S. Pro & Collegiate Championship in July. When he returns home from work, Lentz pushes through any signs of exhaustion and blasts away at a hybrid-style workout that fuses weight training and CrossFit elements. He can shy away from the StairMaster and situps since lumberjacks are working more on their cardio and core
COURTESY OF STIHL TIMBERSPORTS
a.m., Jason Lentz drives 2½ hours, works 11 hours as a pipe layer, and drives another 2½ hours home to rural West Virginia. Suffice to say, life for this smalltown lumberjack with realistic aspirations of winning a championship is a workout in and of itself. But that’s what it takes for Lentz, the son of six-time Stihl U.S. Champion
while splitting wood along with burning 400 to 500 calories per hour. And just as training for full-body strength is key, so is the use of video to dissect form. “The more people who watch, the more feedback you get on what you did right and wrong. This is a generational sport, and the longer you’ve competed, the more you know about how to be successful,” Lentz explains. Lentz, who turns 31 this summer, finished second last year behind three-time reigning champion Matt Cogar, who grew up five miles from Lentz. “Two years ago I didn’t even make the finals, then last year I went to second. So this year I have nowhere to go but up, and Matt’s in
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STRENGTH QUICK SAW Lentz sawed through 19 inches of white pine in 13.5 seconds at last year’s finals.
if I can perfect my skills, I don’t think anyone can beat me,” Lentz says. Lentz considers chopping—a discipline using an ax—one of his strong suits. He had the quickest time chopping on the standing block (one of six disciplines in the competition) last year. “I work hard every day,” Lentz says. “And I know when to grit my teeth and push on.” Lentz’s toughness has paid off, and he’ll have a chance to flaunt his tenacity in Chicago. There, fans can see the highest level of lumberjack-
“ I WORK HARD EVERY DAY. AND I KNOW WHEN TO GRIT MY TEETH AND PUSH ON.” 42
MUSCLE & FITNESS
JUNE 2016
ing, a sport that Lentz believes is “doing nothing but growing.” For young ones getting into the game, Lentz says it can be a challenge. In Australia, where he spent time training, he knows of kids starting at 7. “Learn really young,” Lentz advises. “And if it’s something you want to do while you’re young, stick with it.” The path to the top seems simple, but it wasn’t early on for Lentz, an 11th-generation lumberjack. The sport’s next big star, who was seemingly destined to be, wasn’t sure what to do at the fork in the road. “After basketball, I was like, ‘Wow, what do I do now?’ ” Lentz says. “So I picked up an ax and stuck with it.” Lentz may have been late to the lumberjacking game, but this early riser is ready for that long drive to stardom.
COURTESY OF STIHL TIMBERSPORTS
front of me,” Lentz said. “I’m a competitor, so he’s got a bull’s-eye on his back.” Lentz’s competitive mindset isn’t all that surprising considering his pedigree. His father, Mel, 57, considered to be the “king of the lumberjacks,” won his six titles over nine years, from 1986–1995. More surprising is that Jason didn’t dive into the sport as chipper as one would expect from the son of a legend. “Dad wasn’t around when I was a kid,” Lentz says. “He was off woodchopping.” Even though Lentz never saw himself lumberjacking at this elite level, he fondly remembers the times his father would come home with the hardware. “I’d actually jump on him and tell him to let other people win,” he recalls. Lentz’s rapid ascent to the top of the lumberjacking world got a jump-start around age 13, when his father’s friend Jim helped coach him. But Lentz was hesitant out of the gates. “I didn’t really put in that much time,” Lentz says of his neophyte days in the sport. “It was a summer thing.” Instead, the 6'6", 225-pound athlete fell in love with a different game: basketball. At Division III Eastern Mennonite University in Virginia, Lentz had an absurd 58 blocks in 2004. “I wanted to be the next Michael Jordan,” he says. As much as he wanted to “Be Like Mike,” lumberjacking eventually called to Lentz, who is confident in his future and his chances in July. He has a pair of brand-new saws he’s excited about, which is feeding his faith in the sport. “I never really had a good saw, so
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his father, Demond. “Everything was a competition.” Hawthorne played football and baseball, swam, and ran track, but discovering wrestling in the sixth grade was a game changer. “He fell in love with the physical nature of it and said, ‘I think this can be my sport, where I’m competitive for a long time and really compete against able-bodied people,’” Demond recalls. Wrestling prep typically involves a lot of running and cardio work, which Hawthorne admits created an issue. To keep his wind up he would drill, spar, and hit the weights while his teammates ran stairs. Although Hawthorne’s efforts to excel were lauded by most, he wasn’t spared from haters. “In one particular situation,” Demond remembers, “one of the parents or coaches was saying he was a one-trick pony and could only do one particular move, and that really fueled [Hawthorne], so he took it out on the kid.” The doubters were put to rest as the W’s continued to pile up, and it became clear that Hawthorne was the real deal. As his whirlwind season High school wrestler and double-amputee HASAAN came to an epic conclusion, the low-key teen continued to remain HAWTHORNE capped off an undefeated senior humble, motivated, and hesitant to season with a 37-0 record. BY WILLIE CORNBLATT boast about his accomplishments. of being wheelchair bound. When However, he did acknowledge how HASAAN HAWTHORNE’S Hawthorne was 4 months old, his gratifying winning the title was— wrestling journey came full circle after parents made their choice. especially after battling back from a a 7-3 victory on a wrestling mat in “We decided to have his legs pair of shoulder surgeries the Huntsville, AL. The soft-spoken amputated after a lot summer before his senior Hawthorne, 18, grappled his way to NEXT of thinking, second season. Pre-surgery, his a perfect 37-0 record as a senior at MATCH opinions, [and] one-rep max on the Pelham High School, winning the Class research,” explains bench press was 6A, 145-pound AHSAA State Wrestling Hawthorne’s mother, upward of 240 Championship. Felecia. pounds. Even more impressive—he did it with Equipped with “I just have a no legs. prosthetic legs, God-given ability and Hawthorne was born without shins Hawthorne developed a the strength that He as a result of a rare condition called love of sports and competialready blessed me with,” tibial hemimelia. His parents had a tion early on—as well as a disdain Hawthorne says. “All we’re doing is decision to make: have their son’s legs for losing. just adding on to that. And trying to severed at the knees or subject him to “He’d race in everything,” says get better every day.” multiple invasive surgeries and a risk
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JUNE 2016
S T E P H E N S C H U M A C H E R / C O U R T E S Y O F P E L H A M H I G H AT H L E T I C S ; E R I C S C H U LT Z /A L .C O M V I A A P
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10 THINGS…
…YOU DIDN’T KNOW ABOUT
Protein BY TAL PINCHEVSKY
1| HISTORY REWRITTEN
Back in 1890 the USDA recommended working men consume 110 grams of protein per day, the Journal of Nutrition reported. Today each person needs a different amount of protein based on gender, height, weight, and activity level. According to the Centers for Disease Control and Prevention, a healthy adult male should consume roughly 56 grams of protein a day.
2| TAKE IT EASY
Protein is crucial to keeping the gains coming, but don’t go overboard. Eating too much protein in middle age could lead to kidney damage, and you can become more than four times as likely to die of cancer. That is comparable to the effect of smoking.
3|
ENOUGH SWEAT-CUSES
The “meat sweats” have not been medically proven. The closest theory is the thermic effect of food, which the American Journal of Clinical Nutrition defines as “the increase in metabolic rate after ingestion of a meal.”
5| WHAT’S SUPP!
Protein supplements rake in $7 billion a year, according to Euromonitor.
6| BREAKFAST BLUNDER
In 2015 General Mills was sued by the Center for Science in the Public Interest over its Cheerios Protein cereal. General Mills was accused of using misleading marketing to tout the amount of protein in the cereal.
7| CHIRP, CHIRP, CHIRP
9| BEEFING UP
The average American eats 80.6 pounds of beef every year. DON’T HAVE A COW A 6 ounce portion of grilled porterhouse has 48 grams of protein, but it also delivers 18g of fat, seven of them saturated. A cup 18 of cooked NTILS h and less th
Insects, particularly crickets, are an excellent source of protein. A 2013 UN report suggested more people incorporate entomophagy (scarfing down insects) into their diet to combat world hunger.
8| SHAKE IT UP
Steve Sorensen tive, grew tired of d shakes. So he c containing tually e
4| VEGAN POWER
Two years after giving up proteins, German vegan bod Baboumian set a world walk by carrying a 5 Toronto Veg Fo
ORBIS; GETTY IMAGES
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MUSCLE & FITNESS
JUNE
THE REAL BREAKFAST OF CHAMPIONS :,7+2$7)/285
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ABS & CORE Get a superhero back and core with one simple move, p54.
BODY WEIGHT
RATE MY WORKOUT INSTANT MUSCLE
A full-body circuit that’ll tax major muscle and torch fat, p56.
Crossing Over After a decade of CrossFit, CHRIS POWELL retransformed himself into a physique competitor.
Minor tweaks will have a major impact on one reader’s chest routine, p58.
An in-depth guide to using cable-row attachments, p60.
TRAIN
PHYSIQUE
CHRIS POWELL, THE
After years of menacing WODs, Olympic lifts, and countless kipping celebrity trainer from ABC’s Extreme pullups, Powell gravitated to an oldWeight Loss, can’t say no to a fashioned arm pump. He’s stronger challenge. After his friend dared him than ever, too, deadlifting 549 pounds to try “Fran”—a thruster and pullup and back-squatting 435 pounds at a WOD with a 21-15-9 descending rep body weight of 180 pounds. The diet, scheme—Powell became obsessed however, is a different story. and has trained for and comWhile he and Heidi have peted in CrossFit competialways lived a healthy tions since 2008, even lifestyle, very few people attending the 2015 East WATCH can drop their body fat Coast Championships to the low single digits where he (happily) on just three clean placed dead last. meals per day; it takes But the 38-year-old an extra level of precihusband with four kids sion. Chris follows a and a busy schedule isn’t restricted, carb-cycling diet a professional athlete, and with a low-carb, high-fat day CrossFit—as much as Powell (2,300 calories) and then a high-carb, loves and respects the sport—just low-fat day (4,030 calories). He’s wasn’t cutting it anymore. careful to execute his more taxing “I was like, OK, how else can I workouts on his high-carb days, so improve myself? I want to bring my the extra calories are put to use. waist in; I want boulder shoulders; I Since taking a dose of his own want bi’s and tri’s. There’s a beauty to medicine, the transformation sculpting your body, and it’s a whole specialist sports newly capped new sense of empowerment and shoulders, a full chest, and a Google control,” reflects Powell. So when Map of veins that trickle down his two clients—Josh and Kelli from arms. It was a physique worthy of Season 5—challenged him and his the overall title in the master’s wife, Heidi (also a trainer on the division of the 2015 NPC Warrior show), to train for a physique show, Classic in Colorado last August, with Powell accepted and went all-out. 52
MUSCLE & FITNESS JUNE 2016
Heidi taking third place in the Novice Bikini division. A big obstacle for Powell was shifting his mindset from the trainer everyone leans on to putting himself first in order to compete. Luckily, he had a teammate to lean on. “I’m blessed that my wife is on board with me and we’re [competing] together, because that way, we can trade off [responsibilities],” says Powell, who, with a chuckle, admits that competing has done more than just strengthen their emotional bond. “Her transformation has been freaking mind-blowing over the last seven months…it’s awesome…it’s definitely been good for the love life.” Powell’s next challenge: Exit the amateurs. With plans to enter two upcoming pro qualifiers, don’t be surprised if you see him in board shorts, front and center, on an IFBB stage come fall.
READ UP Powell covers his diet in his newest book, Extreme Transformation: Lifelong Weight Loss in 21 Days.
PETER LUEDERS
TRAIN
ABS AND CORE
Super Core Your new exercise hero trains abs and lower back without any equipment.
GET MORE training tips and diet advice by following Sean on Twitter: @seanhyson
HOW TO DO IT
SUPERMAN LIE ON YOUR CHEST ON the floor with your arms and legs extended.
BY SEAN HYSON, C.S.C.S. RAISE YOUR TORSO OFF the floor while simultaneously lifting your legs. Squeeze your glutes as you come up and press your hips into the floor. Retract your shoulder blades— you should look like you’re flying.
WHEN YOU DON’T HAVE (
’
TAKE FLIGHT
54
MUSCLE & FITNESS
JUNE 2016
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TRAIN
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WHAT IT IS A 15-minute, four-exercise circuit. Between burpees on the TRX for 30 seconds and double-unders—two rotations of the rope in one jump—the first half of this circuit will set a grueling pace. You’ll hit your lower body with squats and then fry your upper body and core with bear crawls.
WHY IT WORKS You won’t find any isolation movements in this circuit, since each exercise targets just about every muscle and the 30-second duration will have you (and the floor) doused with sweat. While 15 minutes doesn’t sound like a lot of time, this workout will have your body burning more calories than traditional cardio…that is, if you can make it all the way through.
THE WORKOUT EXERCISE
DURATION
Double-under
30 sec.
Bear Crawl
30 sec.
ANDY McDERMOTT is a personal trainer in L.A. Visit his website: mcdermottfamilyfitness.com
56
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JUNE 2016
IAN SPANIER
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TRAIN
RATE MY WORKOUT
LET US HELP
Chest Made Easy Rick H. from Pleasanton, CA, sent us his workout to review. Here’s what we advised.
BY SEAN HYSON, C.S.C.S. RICK’S
OLD WORKOUT EXERCISE
Incline Dumbbell Press
SETS
REPS
4
8–12 *
Dumbbell Flye
2
15
M&F RATING: A*AMAP: As many reps as possible.
OUR ADVICE Your exercises, sets, and reps are all well-chosen, so we have to assume the problem is recovery. Always leave a rep or two “in the tank” on every set. Your chest will grow faster with good technique and no lost time due to injury.
RICK’S
HOLD BACK
NEW WORKOUT EXERCISE
SETS
REPS
*
6
Incline Dumbbell Press
10
8–12
Dumbbell Flye
2
15
*Take as many sets as needed to work up to 1 set of 6 reps using a load you could lift for 8 reps. 58
MUSCLE & FITNESS
JUNE 2016
PER BERNAL
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ERIC ’ M #
S E L L I NG
SUPODY UILDINGD PLEMENT RAN
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UP TO
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SUGAR ALCOHOLS
iHerb
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i
WITH
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INSTANT MUSCLE
The Bar Is Open Find the right cable attachments to meet your goals. BY SEAN HYSON, C.S.C.S.
NICE GRIP The lat bar offers a grip that is both wrist- and elbowfriendly.
GUYS TEND TO BASE their workout on whatever equipment is available to them at the time. If the cable row machine has a V-bar handle attachment on it, that’s what they’ll use for
rows. But different attachments offer different advantages, and you should choose one based on your goals and needs. See sidebar (right) for a list of handles and their uses.
HOW TO DO IT: LAT BAR SEATED CABLE ROW Attach a lat bar to the cable of a seated row station. Grasp it outside shoulder width (above).
60
Row the bar to your sternum, driving your elbows back and pushing your chest forward.
MUSCLE & FITNESS
JUNE 2016
DID YOU KNOW? Cable rows with a lat bar allow a greater range of motion and more lat recruitment.
GET A HANDLE ON:
ATTACHMENTS EQUIPMENT
USE
V-bar
Emphasize midback and biceps on rows, lower lats on pulldowns
Rope handle
More range of motion on pushdowns, extensions, and curls
PER BERNAL
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15-MINUTE FEAST
1 FOOD, 5 WAYS
WHAT’S IN THE FRIDGE THIS MONTH
Get Baked
Oven-bake soft-shell crabs for better flavor and less fat. BY THERESA GAMBACORTA
RENEE COME T/ STOCKFOOD
BEFORE YOU SINK YOUR teeth into a soft whole-wheat bun lathered in tartar sauce this summer, with Old Bay–seasoned crispy-fried soft-shell crab legs poking out, remember there’s a healthier, more physique-friendly
alternative to cooking this succulent blue crustacean. At only 100 calories and 20 grams of protein per 4 ounces, blue crabs are extremely low in fat and provide a versatile, seasonal source of sweet and briny protein
that also supply you with a boost of omega-3 fatty acids, the minerals zinc and selenium, and vitamin B. While frying soft-shell crabs is typical, baking them—with a homemade spice mix—significantly
EAT
SOFT-SHELL CRABS
reduces saturated fat and lets the crab flavor shine through. The blue crab, Callinectes sapidus (from the Greek meaning “savory beautiful swimmer”), is the main species linked to the culinary term soft-shell crab. The Chesapeake Bay in Virginia is home to more than 550 million blue crabs,
CHEW ON THIS
which are often considered the best in the country. But half of all blue crabs harvested come from Maryland, where colder waters mean sweeter meat. Beginning in early April, when blue crab season starts, the premolt (or peeler stage) of a blue crab begins when the crab hides in
brackish waters to avoid predators (aka us). Instead of eating, they rapidly absorb water to make their soft tissues swell to bust open their shell. Crabbers look for the telltale white line on a crab’s paddle leg to turn from white to pink to red as it nears closer to molting. Crabs in this stage are caught and then held in peeler pots. The molting takes anywhere from one to three hours as they embark on a laborious wiggle out of their shell. The crabs are then removed from the water to prevent the hardening of their parchmentpaper-like soft shell. Expect to dish out about eight bucks apiece for soft-shell crabs. When purchasing them, make sure their legs and claws are intact and that their shells give easily when pressed. Aside from the face, apron, and gills, all other parts of the crab are edible. Beware that they are highly perishable and will keep in your refrigerator for only one to two days. Reduce carbs by ditching the bun and adding the crabmeat to a salad. To boost fiber intake, pair with a farro and tomato salad.
OVEN-BAKED SOFT-SHELL CRABS MAKES 2 SERVINGS
tsp chili powder ½ tsp celery salt tsp ground black pepper ½ tsp smoked paprika ½ tsp dry mustard ½ tsp white pepper 4 large soft-shell crabs, cleaned 1 tbsp extra-virgin olive oil 1 tbsp butter, melted
NUTRITION PER SERVING
64
MUSCLE & FITNESS
JUNE 2016
356
47g
2g
17g
CALORIES
PROTEIN
CARBS
FAT
R I TA M A A S / G E T T Y IM AG E S
1. Preheat oven to 500°F. 2. Mix all spices together and season crabs on both sides with spice mix. Place on a baking sheet. 3. Combine oil and melted butter and brush over crabs. Bake crabs in oven eight to 10 minutes.
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EAT
FOOD OF THE MONTH
ABOUT THE COOK
CHEW ON THIS
SRIRACHA ORANGE SNOW PEAS SERVES 4
Snow Day
Crunch on vitamin C–rich pea pods to add texture and nutrition to salads and stir-fries. BY JENNIFER ISERLOH
66
MUSCLE & FITNESS
JUNE 2016
When shopping for snow peas, select pods that have smooth, uniform skin and are free of dark spots or scratches. Hearty snow peas will last in the crisper drawer for about a week. Pods should be eaten whole; just remove the strand that runs down the top of the pod. Hold a small pairing knife against the top of the stem, pull down, and discard the stem and strand.
1. Combine garlic, butter or olive oil, orange zest, salt, and pepper in a small bowl. Mash well with the back of a spoon. 2. Heat a large skillet over high heat. Add snow peas and butter/olive oil mixture at once. Cook three to four minutes, stirring often, until peas are coated in the mixture and they begin to soften. Turn heat off and stir in Sriracha. Top with orange sections. NUTRITION PER SERVING
151
5g
18g
7g
CALORIES
PROTEIN
CARBS
FAT
ENVISION/CORBIS
WHILE YOU’RE POOLSIDE enjoying the warm weather, keep in mind that June’s forecast calls for snow, in the produce world, that is. Just one cup of snow peas gives you more than 100% of your RDA for vitamin C along with a healthy dose of vitamin A and fiber. Snow peas are high in non-heme, plant-based iron and taste great with other iron-rich foods like lentils, beans, and grass-fed beef.
4 garlic cloves, minced 2 tbsp grass-fed butter or olive oil 2 medium oranges, zested, and sectioned ½ tsp salt ¼ tsp freshly ground black pepper 2 tbsp Sriracha 1 lb fresh snow peas, stems and strands removed
Power up for your best-ever performance Intense activity and workouts dehydrate your body and drain cells of glycogen, the energy stores that power your muscles. Sustamine® is a clinically tested sports recovery ingredient that combines amino acids L-Glutamine and L-Alanine. This unique combination works on multiple levels to restore your strength.* It enhances electrolyte and water absorption in the intestines, helps replenish glycogen and promotes healthy muscle repair.* It’s also rapidly absorbed for faster recovery.* For hydration and muscle repair that can noticeably increase your competitive edge, look for products formulated with pure, vegetarian, allergen-free Sustamine.*
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EAT
15-MINUTE FEAST
GET MORE
CHEW ON THIS
All-in-One Breakfast
Get your day off to a healthy start with a morning meal that’s tasty, nutritious, and easy to prepare. BY MIKE MANNAI 5. SUMMER FRITTATA 6. 7.
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NUTRITION PER SERVING 3. 4.
240
19g
12g
14g
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PROTEIN
CARBS
FAT
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1 Sandhu et al., 2010. Int J Ayurveda Res.1(3):144–9. 2 Naghii et al., 2011. Journal of Trace Elements in Medicine
and Biology. 25:54-58. Read the entire label and follow directions. © 2016
Contains a dose of Terminalia arjuna, found to increase VO2 max by 4.9% and average absolute power by 3.6%2
3 PARMESAN FLAX CRISPS MAKE SOME
Preheat oven to 400°F. Spray a baking sheet with cooking spray. Combine ½ cup grated parmesan in a small bowl with 1 tbsp ground flax, 1 tsp dried herbs of your choice (such as basil), and tsp ground black pepper. Spoon the mixture by tablespoonfuls, 2 inches apart, onto a baking sheet. Bake 6 to 8 minutes, or until crisp and golden. Remove from baking sheet using a thin spatula.
4 JALAPENOPARMESAN POPPERS SNACK ON
Spray a baking sheet with cooking spray. Cut 4 jalapeños in half lengthwise and remove seeds. Put peppers on baking sheet and place under broiler for 3 minutes, turning 1 to 2 times to soften. Remove from broiler and preheat oven to 400°F. Put peppers skin-side down on baking sheet and top each with a slice of chicken sausage or 1 tbsp shredded rotisserie chicken, then sprinkle each with 1 tbsp grated parmesan. Bake 15 to 20 minutes, or until cheese is golden.
How Cheesy Superfoods paired with low-cal, high-protein parmesan cheese can feed your gains and tickle your taste buds. BY JENNIFER ISERLOH
1
FLAVOR UP SOME
HEALTHY “RICE”
BROIL UP A
FAST GRATIN
Spread ¼ cup plain 2% Greek yogurt in the center of an 8-by-8-inch baking dish. Layer 1 cup quartered artichoke hearts over yogurt. Sprinkle with 1 tbsp drained capers, 1 tbsp chia seeds, and ¼ cup grated parmesan, then dust with ¼ tsp paprika. Place under the broiler for 3 to 4 minutes, or until cheese is melted and starts to brown.
BAKE A
Preheat oven to 400°F. Spray a small ovenproof skillet with cooking spray. Sprinkle ¼ lb peeled, deveined shrimp with ½ tsp dried oregano, tsp salt, and tsp ground black pepper. Place skillet over medium-high heat and add shrimp and 1 cup broccoli florets. Cook 2 to 3 minutes, turning 1 to 2 times until shrimp starts to turn pink and broccoli starts to turn dark green. Add ½ cup jarred marinara sauce, stir, then sprinkle with 3 tbsp grated parmesan. Put skillet in oven and bake 4 to 5 minutes, or until shrimp is cooked through and cheese is golden.
GETTY IMAGES
Place 2 cups cauliflower in a food processor and pulse, 10 to 12 times, to form shreds that resemble rice. Heat a medium skillet over medium heat and add 2 tsp olive oil. Add “rice,” 2 tbsp chopped parsley, ¼ tsp garlic salt, and tsp ground black pepper. Cook 3 to 4 minutes, or until rice starts to brown. Turn heat off and stir in ¼ cup grated parmesan.
2
5 BREADLESS SHRIMP PARMESAN
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EAT
SUPPS
GET MORE
Apple Cider Rules Keep fat and insulin in check by adding apple cider vinegar to your supps routine. BY ANDREW GUTMAN
APPLE CIDER VINEGAR
HOW TO TAKE IT
T H A N H - K H O A T R A N / C O R B I S ; M A X I M I L I A N S T O C K LT D / S T O C K F O O D
EAT
SUPP OF THE MONTH
Perfect Protein Rivalus’ revolutionary filtration process makes Native Pro100 an ideal supp for serious lifters.
THE SCOOP One serving of Native Pro100 has 30g of protein and 1g of sugar.
WHEN IT COMES TO transforming your physique, nutrition is more than half the battle. And whether you want to shred up or turn your chicken legs into sequoias, protein is a key factor in the ongoing quest for gains. Whether it’s day or night, preworkout, post-workout, or sometime in between, protein shakes are a staple and should be given a place in your diet. They’re low in calories, fat, and carbohydrates, and they’re convenient. But to see quality results you need to rely on the best sources of protein. Native Pro100 by Rivalus is an elite whey protein isolate with 30 grams of protein per serving. It’s extracted from the milk of grass-fed cows, which is filtrated using lower heat. This ensures a cleaner, more natural, bioavailable protein that isn’t as denatured and maintains more of the “native” benefits from the whey protein molecules. So after a grueling workout, your muscles will receive the very best as they recover and grow.
NATIVE PRO100 A FAST-ACTING PROTEIN PERFECT FOR UNRIVALED RESULTS.
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MUSCLE & FITNESS
JUNE 2016
REAL INGREDIENTS With eight easy-topronounce ingredients—like sea salt and organic cocoa— you know exactly what you’re getting with Native Pro100. No fillers. No artificial sweeteners. No BS.
QUALITY COWS Farmers are carefully selected based on their practices; the cows are guaranteed to have year-round access to the pasture and are free of rBST hormones and antibiotics.
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EPIQ Follow us on Twitter and Facebook and tell us how you fuel your gains:
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2016
KYLE WILLIS is a fitness model. Check out his blog: karloskonnect .wordpress.com
MAKING TARZAN
> WANT THE STRENGTH AND SIZE TO TAKE ON A GREAT APE?
HERE’S A SAMPLE WEEK FROM THE ROUTINE THAT TRANSFORMED ALEXANDER SKARSGÅRD FROM STRINGY HARDGAINER TO SINEWY HEARTTHROB.
B Y J E R E M I A H S A L A S /// W O R KO U T B Y M A G N U S LYG D B A C K /// P H O T O G R A P H S B Y P E R B E R N A L
DAY 1 | LOWER BODY EXERCISE
SETS
REPS
Deadlift
4
8–10
Skater Jump
3
30
*
*Skarsgård would pyramid up in weight on Sets 2 and 3, then back off a bit for a final 10-rep set.
Deadlift X Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, drive your heels into the floor to raise the weight up until you’re standing tall with hips locked out.
T Skater Jump Stand on one leg with a bent knee and bend at the hips. Jump laterally as far as you safely can and land on the opposite leg. Immediately rebound to begin the next rep.
GROOMING BY JILL COLWELL
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MUSCLE & FITNESS
JUNE 2016
W Barbell Squat
S Frog Jump
Grasp the bar and duck under it so it rests on your traps or rear delts. Nudge the bar out of the rack and step back. Set your feet shoulderwidth apart. Bend your hips back and squat as low as you safely can.
Squat down and swing your arms behind you to gather momentum. Jump as far forward as you can and land softly. Reset and begin the next rep immediately.
“AQUAhydrate is everything I need in a sports drink without the sugar or calories.” -Mark Wahlberg
DAY 2 | CHEST + FRONT DELTS EXERCISE
S Cable Flye Attach D-handles to the top pulleys of facing cable stations. Grasp each handle and step forward to put tension on the cables. Allow the cables to draw your arms back and out to your sides. Perform a flye motion, bringing the handles in front of you.
SETS
REPS
Incline Bench Press
4
10
Seated Dumbbell Overhead Press
3
10
Burpee X
Burpee
3
10
From a standing position, squat down and place your hands on the floor. Jump your legs back so they land in the top of a pushup position. Perform a pushup and then reverse the motion to come back up to standing, jumping at the top and then landing smoothly.
*
*Skarsgård would pyramid up in weight on Sets 2 and 3, then back off a bit for a final 10-rep set. 80
MUSCLE & FITNESS
JUNE 2016
W Incline Bench Press Lie back on an incline bench. Grab the bar with an overhand grip just outside shoulder width. Lower the bar to just below your collarbone. Press it up, driving with your feet.
S Bench Press Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Lower the bar to your sternum and press back up.
DAY 3 | BACK + MIDDLE, REAR DELTS EXERCISE
SETS
REPS
Seated Cable Row
4
10
Cable Woodchop (High to Low)
4
10 (each side)
Dumbbell Lateral Raise
4
15
Seated Cable Row X Attach a V-grip handle to the pulley of a seated row station. Place your feet on the foot plate and grasp the handle—push yourself back so you feel tension on the cable and a stretch in your lats. Row the weight to your belly, drawing your shoulder blades back and together. 82
MUSCLE & FITNESS
JUNE 2016
S Cable Woodchop
Pullup X
Attach a D-handle to the top of a pulley station. Grasp the handle with both hands and stand perpendicular to it. Brace your abs and draw the cable down and to the outside of your rear leg in a chopping motion. Keep your lower back flat. Control the rotation on the way back up.
Hang with hands outside shoulder width and palms facing away from you. Squeeze your shoulder blades together and pull your body up until your chin is over the bar.
RECOVERY*
STRENGTHEN
DAY 4 | ARMS EXERCISE
SETS
REPS
EZ-bar Curl
4
10
Overhead Rope Extension
4
10
Alternating Dumbbell Curl X Stand holding a dumbbell in each hand and, keeping your upper arms at your sides, curl one dumbbell up at a time. Avoid swinging the weights and don’t lean back. Twist your wrists outward as you curl so your palms face you at the top of each rep.
Lying Triceps Extension T Lie on a bench holding dumbbells over your chest. With your arms locked out, bend your elbows, lowering the dumbbells to your forehead. Extend your elbows to lockout again.
84
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During his mass-gain cycle, Skarsgård would perform two to four conditioning workouts per week, which focused on full-body, functional movements like bear crawls (above) and sprints. “We would do very short sets
because we didn’t want to waste much time on things other than building muscle,” explains trainer Magnus Lygdback. “But because it was Tarzan, we did need to work on his movement and explosiveness, too.”
Abs of the Jungle To get his midsection into Tarzan shape, Lygdback had Skarsgård perform a variety of abdominal flexion and rotational exercises as well as anti-rotation, anti-flexion, and anti-lateral flexion to work his deep core musculature and protect against injury. They would train abs every other day.
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MUSCLE & FITNESS
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IT’S A STRONG
BRIAN SHAW is a professional strongman competitor and three-time World’s Strongest Man winner. Instagram: @shawstrength
MAN’S WORLD > FILL ALL THE HOLES
IN YOUR PROGRAM— FUNCTIONAL STRENGTH, SPEED, CONDITIONING, AND GRIP WORK—WITH A DOSE OF STRONGMAN TRAINING. BY JOE WUEBBEN /// PHOTOGRAPHS BY JASON BREEZE/COURTESY OF MHP
e interrupt your regularly scheduled lifting program with an urgent message: It’s time to start incorporating strongman training into your routine. Don’t worry. This isn’t a major overhaul of your current training protocol. We’re simply swapping out a handful of typical mass-building exercises with movements that are considerably better at developing functional strength, cardiovascular conditioning, and speed—while still building appreciable muscle mass. Think about the awesome events performed by the behemoth athletes in the World’s Strongest Man and other strongman competitions you see on ESPN2 at 3 a.m. Heavy-weighted carries, truck pulls, log presses—activities that demand not only brute strength and power but also superior leverage, balance, core stability, a Herculean grip, and even a set of iron lungs. “Every bodybuilder and powerlifter I train with strongman lifts has poor lifting endurance when I start with them,” says Hans Pirman, an elite master’s-level strongman competitor, trainer, and owner of Global Strongman Gym in Brooklyn, NY. “Strongman training will increase your cardiovascular capacity instantly. It also greatly improves core strength. Strongman training connects all the dots in your body and
exposes all your weaknesses. If you’re doing log presses and you have a weak lower back, upper abs, and hips, they show up. If you do a keg run and your spinal erectors and abs give out, they tell you right away. If you’re doing a one-arm press and your grip strength is poor, it goes right out the window. Strongman is lifting heavy weights really fast—it’s strength plus conditioning.” Intrigued yet? Reaping the benefits of strongman training doesn’t mean abandoning your entire routine as you know it. All it takes is the addition of some or all of the following exercises recommended by Pirman and demonstrated by the reigning World’s Strongest Man—6'8", 434-pound American strongman Brian Shaw. Pirman offers gymfriendly alternatives for each exercise in addition to prescribing when and how to work the lifts into your current training split.
MONSTER DUMBBELL PRESS BENEFITS: Core, shoulder, and grip strength; balance, mobility, and power development; lats and biceps strength (lifting the DB from the floor to the shoulder). TECHNIQUE CUES: OGet the heavy, thick-
handled “monster” dumbbell from the floor up to your shoulder. Swing it up with only the working arm using momentum, or use the off hand/arm to help lift it up. OFrom the shoulder, point the front of the dumbbell upward and perform a push press to drive the weight overhead to full-arm extension, leaning back as you do so (particularly if the dumbbell is heavy). Keep a solid base through-
out with your shoulder-wid the floor, and ance with yo arm up to the O Let the dum down to your then to the flo GYM MODIF
Use a heavy a Fat Gripz to thick handle dumbbell. IMPLEMENT
upper-body p workout. “If y for strongma bench press Pirman. “If yo builder or tra hypertrophy you bench.”
SETS & REPS:
90
MUSCLE & FITNESS
JUNE 2016
QUICK TIP
KEG RUN BENEFITS: Core and full-
body strength; conditioning. TECHNIQUE CUES: OFill a keg with sand,
water, a combination of the two, or cement. OGrab the top of the keg with your strong hand and the bottom of it with the opposite hand. Pull it off the ground up to your chest, over your hips, and lean back with it against your chest and stomach. ORun as fast as you can while holding the keg, maintaining a leaned-back torso throughout, for time or disSETS & REPS:
tance. “The hips always stay forward of the shoulders,” says Pirman. “What happens is, your spinal erectors get really tired, and then you lean over and you’re done.” GYM MODIFICATION: Use
any type of sandbag (homemade or otherwise) or a detached boxing heavy bag if you don’t have a keg. IMPLEMENT IT: On leg day after squats and other compound exercises, or in any full-body conditioning routine.
THICK-BAR LAT PULLDOWN BENEFITS: Strength in the
upper back, biceps, and brachialis; grip strength. “This exercise carries over to overhead presses—when you press from your chest, you need a strong upper torso to support that weight,” says Pirman. TECHNIQUE CUES: OTake a wide grip on a thick
lat pulldown bar, and lean back slightly at the torso. OUse a heavy weight and begin with your arms extended upward. OPull the bar to your upper
chest, using a slight “jerk” if needed. Return to the armsextended position. GYM MODIFICATION: If a
thick bar isn’t available, use Fat Gripz or wrap a towel around a lat bar. Pirman also suggests regularly swapping in a neutral-grip pulldown bar to better mimic exercises like log presses in which the palms are in a neutral position (facing in). IMPLEMENT IT: On back day, or as an accessory move in a deadlifting routine.
SETS & REPS:
LOG PRESS BENEFITS: Core, shoulder,
triceps, and lats strength; power development. TECHNIQUE CUES: OWith the log on the floor, grip
the handles. OPull the log up and into your hips, and bring your chest to the log. Squeeze with the lats and hip thrust to lift the log as high as you can on your chest with your elbows high. PushSETS & REPS:
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MUSCLE & FITNESS
JUNE 2016
jerk with the legs to drive the log overhead to full extension. OReverse the motion to lower the log back to the floor. GYM MODIFICATION:
Use a neutral grip and press two heavy dumbbells overhead. Leg or back issues? Pull from the rack, not the floor. IMPLEMENT IT: In any upper-body pressing workout.
GRENADE BALL LYING TRICEPS EXTENSION BENEFITS: Triceps;
lockout strength for presses; grip strength. TECHNIQUE CUES: OSecure a Grenade Ball
attachment to a chain lying on the floor next to a bench. OLie back on the bench, grab the Grenade Ball in one hand, palm facing in (neutral) and arm extended perpendicular to the floor. OBend your arm until your elbow reaches 90 degrees, SETS & REPS:
then extend your arm back to the start position. Repeat for reps, then switch arms. GYM MODIFICATION:
Move a bench to a cable station and do extensions from the lowest pulley setting using the ends of a rope attachment; or use a dumbbell with Fat Gripz. IMPLEMENT IT: As a fin-
isher in a pressing workout or any time you train triceps.
SAFETY SQUAT BAR SQUAT IMAGE OF EXERCISE ON PAGE 88.
BENEFITS: Back, biceps,
and brachialis strength. “There’s a direct carryover to a strongman boat or truck pull because those events are often seated,” says Pirman. TECHNIQUE CUES: OAt a seated cable-row sta-
tion, start with both feet up on the platforms, lean forward, and grab a handle attachment with one hand. OBeginning in the fully stretched position leaning forward, pull the handle back
with your elbow tucked in at your side and squeeze your lat muscle, letting your torso extend past perpendicular with the floor by rep’s end. OReturn to the start position. Repeat for reps and switch arms. GYM MODIFICATION:
Most gyms have this equipment available. An alternative: one-arm DB rows. IMPLEMENT IT: As a
finisher on back day or in a deadlifting workout.
SETS & REPS:
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BENEFITS: Lower-body strength and power; core strength. “This is fantastic for people with bad shoulders, and it doesn’t stress the arms or neck, either,” says Pirman. “It works as a front squat because the center of gravity is right over the shoulders and hips.” TECHNIQUE CUES:
OWhen your thighs reach
at least parallel with the floor, return to the start position. Lock your glutes at the top. GYM MODIFICATION:
Use two dumbbells resting on your shoulders to execute the move. Zercher squats or cambered bar squats are also options.
O Let the rear pad rest on
your upper traps, hold onto the handles in front, and unrack the bar. OTake a wide stance and keep your back flat as you lower your hips to the floor.
IMPLEMENT IT: On leg day
early in the workout.
SETS & REPS:
SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SSDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD
ONE-ARM CABLE ROW
DUMBBELL HOLD BENEFITS: Grip strength. TECHNIQUE CUES: OSet a dumbbell on its side
on the floor. (Shaw is holding a broken DB.) Lean over and grasp the end of the dumbbell in one hand with outstretched fingers. Pirman recommends a hex-shaped DB, since a standard one might be too wide to hold. OWith a firm grip on the dumbbell and the hand and palm on top of the DB, lift it a SETS & REPS:
couple feet off the floor and hold for as long as possible. GYM MODIFICATION: If your gym doesn’t have hexshaped dumbbells, do “plate pinches”—i.e., hold two plates (25s) together vertically in your fingers for time. IMPLEMENT IT: At the end
of a workout. Do them early on and you’ll tire out your grip and negatively impact other lifts.
> WHETHER YOU WANT
YOUR SLICE HIGH IN PROTEIN OR LOW IN FAT, FULL-ON VEGAN OR FEWER CARBS, THESE HEALTHY HANDMADE PIES ARE ALL DESIGNED TO MEET YOUR NUTRITIOUS NEEDS.
BY S U Z A N N E L E N Z E R /// PHOTOGRAPHS BY TRAVIS RATHBONE
CHEF’S TIP:
BROCCOLI RABE WITH SWEET SAUSAGE & AN EGG SERVES 2
1.
2. 5.
3.
THE MACROS 4.
607
33g
30g
40g
CALORIES
PROTEIN
CARBS
FAT
CHEF’S TIP:
LOW-CARB & GLUTEN-FREE PIZZA
ZUCCHINICRUSTED PIZZA WITH PROSCIUTTO & BASIL
2–3 thin slices prosciutto, torn into pieces Handful of fresh basil leaves, torn
SERVES 4
5 medium zucchini, grated Sea salt 1 cup almond flour, plus more as needed ½ cup freshly grated parmesan cheese 1 egg, lightly beaten Freshly ground pepper 1 tbsp extra-virgin olive oil 1 Roma tomato, thinly sliced 3 oz fresh mozzarella, torn into bite-size pieces 98
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1. Place zucchini in a strainer, sprinkle with salt, and toss. Place strainer over a large bowl or in the sink and let zucchini drain for about 20 minutes. 2. Heat the oven to 400°. Squeeze as much liquid from zucchini as possible and mix it together with almond flour, parmesan, and egg in a large bowl. The mixture should hold together. If it’s too wet, add more almond flour a tablespoon at a time. Season with salt and pepper.
3. Oil a 13-inch rou spread zucchini m spatula to press th compact it. Transf bake for 12–15 min color on the edges oven and raise ove Top with tomato sl prosciutto and ret cheese melts. Rem with basil, and ser
THE MACROS
478
29g
18g
31g
CALORIES
PROTEIN
CARBS
FAT
FOOD & PROP STYLING BY
POLENTA PIZZA WITH GARLICKY MUSHROOMS & THYME SERVES 4
xtra-virgin olive oil, plus more pan hole milk hicken stock, plus more ed olenta (not instant) eshly grated parmesan cheese, ore for serving nd freshly ground pepper
4–5 sprigs of fresh thyme 1. Oil a 13- or 14-inch round pizza pan. 2. In a large saucepan, combine milk and stock; bring to a boil. Slowly add polenta, stirring constantly to avoid lumps. Once polenta has been added, reduce heat to low and continue to stir until very thick and grain is tender, 20–30 minutes. If mixture absorbs liquid too quickly, add more stock ½ cup at a time; continue stirring. 3. When polenta is very thick—it should pull away from pan edges when mixed—add parmesan, salt, and pepper. Stir to combine well. Remove from heat; pour into prepared baking sheet; use a spatula to smooth the top. Cover with plastic wrap and chill until fully set, about 1 hour. 4.
LOW-FAT & GLUTEN-FREE PIZZA
CHEF’S TIP:
hot, add mushrooms and garlic and sauté until mushrooms just begin to soften, about 3 minutes. Sprinkle with salt and pepper. Add thyme, cover pot, and transfer it to oven to roast for 6 to 8 minutes or until mushrooms are cooked through and garlic is very soft and fragrant. 5. Scatter roasted mushrooms over set polenta; bake until crust edges just begin to color, 8–10 minutes. Remove from oven, sprinkle with more thyme, and serve.
THE MACROS
358
11g
56g
12g
CALORIES
PROTEIN
CARBS
FAT
CHEF’S TIP:
CRISPY POTATO WITH ONION JAM AND THYME
VEGAN PIZZA ON TRADITIONAL MASTER CRUST
SERVES 4
2 tbsp olive oil 1 Vidalia or other sweet onion, very thinly sliced Sea salt and freshly ground pepper 1 medium Yukon Gold potato 1 ball pizza dough, thawed if frozen 3–4 sprigs fresh thyme, leaves removed 1. Heat oven to 500°. Pour oil in a medium saucepan over medium-high heat. When oil is hot, add onion and sprinkle with salt and pepper. Reduce heat to medium and cook, stirring frequently, until onions begin to color, about 10 minutes. If pan seems dry, add an extra drizzle of oil. 100
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2. When onions are golden brown on the edges or even beginning to stick to pan, add a ¼ cup or so of water; stir and continue to cook until the liquid evaporates and onions are very tender and have melded together in a tangle, another 5–10 minutes. 3. If not using a mandoline to slice potato very thin, put a medium saucepan of salted water on to boil. Slice potato and add to water when it begins to boil. Cook until water just returns to a boil—the slices should be tender but not thoroughly cooked through—drain potatoes and set aside to cool.
JUNE 2016
4. Prepare crust as directed in the master recipe (see above). Spread onions evenly on crust using the back of a spoon or a rubber spatula and being careful not to tear dough. Top onions with potato slices and sprinkle with thyme. 5. Transfer pizza to the oven and bake for 6–10 minutes or until crust is nicely browned and the edges of potatoes have colored and begun to curl.
THE MACROS
171
3g
21g
9g
CALORIES
PROTEIN
CARBS
FAT
THE ADVANCED INGREDIENT that works within 15 minutes*1—giving you the competitive edge you need. POWER UP Boost key factors for increasing blood flow*†1-4 START STRONG Feel the difference, increase energy quickly and safely*1,4
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©2016 Nutrition 21, LLC Nitrosigine® is a registered trademark of Nutrition 21, LLC U.S. Patents: 5,707,970; 6,156,735; 6,344,444; 6,803,456; 7,576,132 1. Data on file 2015. Nutrition 21, LLC. 2. Kalman D, Feldman S, Samson A, Krieger D. A clinical evaluation to determine the safety, pharmacokinetics and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharmacology. 2015;7:103-109. 3. Komorowski J, Rood-Ojalvo S, and El-Sohemy A. Arginine silicate supplementation decreases markers of cardiovascular, renal and metabolic dysfunction and increases markers of vasodilation and cardiovascular health in healthy adult males. The FASEB Journal. 2015;29(1):748.2. 4. Rood-Ojalvo S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. Journal of the International Society of Sports Nutrition 2015 12(Suppl 1):P14. 5. Harvey P, Rood-Ojalvo S, Komorowski J. The effects of inositol-stabilized arginine silicate on cognitive function. Journal of the American College of Nutrition. 2015;34(6):544. DRA676042516 *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.
DOUBLE CHICKPEA PIZZA WITH CHORIZO, SPINACH & MANCHEGO SERVES 6
on
3.
1.
2. 4.
HIGH PROTEIN PIZZA/SOCCA
THE MACROS
400
16g
42g
20g
CALORIES
PROTEIN
CARBS
FAT
CHEF’S TIP:
FOR MORE
THE 2016
ROCK HARD CHALLENGE
PART I IT’S THAT TIME OF YEAR AGAIN: TIME TO SHED POUNDS AND PACK ON MUSCLE TO FORGE YOUR BEST-EVER PHYSIQUE— IN JUST EIGHT WEEKS. BY SEAN HYSON, C.S.C.S., A N D J O E S T A N K O W S K I , C . P. T . / / / PHOTOGRAPHS BY EDGAR ARTIGA
THOMAS CANESTRARO is an actor, fitness model, and trainer. Follow him on Instagram: @thomastheboxer
2016 ROCK HARD CHALLENGE PART I
r, we introduce a new
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THE TRAINING WE’VE OPTED FOR
a three-day workout split. Think that’s not enough work to put on muscle? Tell it to Steve Reeves—owner of arguably the most impressive physique of all time, who trained the same way, along with the many other natural bodybuilders of the 1940s and ’50s. The first day of the week is lower-body focused; the second, upper; and the third, a mix of both. Fewer training days means more time for recovery, and you’ll need it. The exercises are laughably basic but brutally intense, and have their roots in powerlifting and strongman, as well as bodybuilding. They maximize your time in the gym by training as many muscles as
possible at once, making you stronger. And greater strength results in more muscle mass. The farmer’s walk, for example—wherein you simply walk holding heavy dumbbells at your sides—trains the legs, core, grip, back, and traps while doubling as a cardio conditioning workout. You won’t find any curls or pushdowns in this program because the biceps and triceps will get plenty of work as it is from lifts like the Zercher carry and push press. Trust us. If you haven’t been basing your workouts around heavy-duty, compound lifts, these exercises will unlock a world of growth potential for you. And if you have, well, there are plenty of isolation lifts too—such
as the calf raise, incline flye, and glute bridge— that will give you the targeted attention you want to make muscles achieve their maximum size and shape. Keeping with the theme of simplicity, we’re going to ask you to memorize only one set and rep scheme per week. It will apply to every exercise you do. The volume starts out low with the weights fairly light, to help build a foundation of work capacity. Each week, you’ll go a little heavier and do a few more total reps until the fourth week, when you’ll back off a bit to recover. Then, in Part II, the work will ramp back up again and we’ll push you to set new personal records on your lifts.
GROOMING BY CHRISTIE CAIOLA
n late spring designed to the best possible shape in ourth of July barbecues ach parties and training we’ve ous Rock Hard s has run the gamut from dybuilding programs to oot camps geared toward ou perform at a high level look like you can. g we haven’t shown, howan can build with an absoute u vestment of time or energy—not because you don’t want to invest it, but because we know you probably can’t. Look, physique transformation isn’t that hard, and in the modern world, with all its traic jams, long workdays, and distractions on social media, most of us can’t aford to make it complex if we’re going to accomplish anything. Losing fat and gaining muscle takes only a few weeks (we’re giving you eight) and some hard training (but only three lifting days per week), and a very solid nutrition plan (we’ll show you everything you need to eat). Crack of dawn cardio sessions and marathon lifting? Leave those to the professional physique athletes who get paid to do it—or the wackos who just like to sufer. This year’s Rock Hard Challenge— the first part appears here, and the second four-week installment premieres in our July/August issue— promises to be one of the simplest in terms of what we’ll ask of you, and yet the results won’t be any less spectacular. Take your before pictures now, and in eight weeks you’ll be looking back to say “that wasn’t so bad,” while the changes to your physique will have others saying “that is amazing!”
2016 ROCK HARD CHALLENGE PART I
RHC DIRECTIONS PHASE I Perform each workout (Day I, II, and III) once per week, resting a day between each session. You’ll perform the same number of sets and reps for each exercise in each workout the first week—the sets and reps will change each week. So you’ll do two sets of 15 for every move in Week 1, then three sets of 12 for everything in Week 2, and so on. Perform all the exercises as straight sets, resting 45–60 seconds between sets. On one separate day per week— not a weight-training day—complete 30–60 minutes of light aerobic training. This is done mainly for recovery, so keep your heart rate between 120 and 150 beats per minute. To estimate this, hold your index and middle finger to the pulse in your neck and count the beats for six seconds. Multiply by 10 to get your approximate beats per minute. You can jog, swim, row, cycle, or perform a circuit of light bodyweight exercises.
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Farmer’s Walk
WEEK
SETS
REPS
Two
3
12
Four
3
15
DAY I EXERCISE
Farmer’s Walk
Ab Wheel Rollout
Ab Wheel Rollout Use an ab wheel if your gym has one or load a barbell with five-pound plates. Kneel on the floor with your shoulders over the bar. Brace your abs and extend your arms in front of you, rolling the bar forward until you feel your lower back is about to sag. R ll th b b k
Hold a heavy dumbbell in each hand and walk as quickly as you can. Every two steps equals one rep. Keep your shoulders back and chest out. You can use two dumbbells that together equal your body weight (approximately), or a loaded trap bar.
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2016 ROCK HARD CHALLENGE PART I
DAY I
Sumo Dea Stand with you der width and t
Glute Bridge Sit on the floor and roll a loaded barbell into your lap (you may need to wrap it in a towel or use a bar pad for comfort). Lie back on the floor, bend your knees, and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension.
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WHY NOT YOU? Meet Clark
“Being an ISSA Master Trainer came as a result of becoming a spokesperson for a large company in the health and fitness industry, working beside my childhood hero, Jack LaLanne. I sought out to find the best, real world and recognizable certifications I could earn. The ISSA was for me. Throughout my thirty year career in the industry I’ve done nearly everything anyone could dream of, from opening gyms, having my own branded products, to being the spokesperson for many reputable organizations and so on. But the one thing I am most proud of, however, is that my love for helping people has rubbed off on my entire family. My wife, my daughter, and my son, all have ISSA certifications. Regardless of where you want your career to take you, we all share the same desire to impact people’s lives and the ISSA has been a huge part in helping me do exactly that.” —Clark Bartram, ISSA Master Trainer Clarkbartram.com
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, MyCAA, and GI Bill approved.
ACCREDITED PROGRAMS
METHODS OF STUDY
Personal Trainer
SELF-PACED: Study at home at your own pace
Fitness Nutrition Exercise Therapy Strength and Conditioning Youth Fitness Senior Fitness Associate’s Degree in Exercise Science with an Emphasis in Personal Training
GUIDED STUDY: Structured study track with virtual classroom and lecture series DEGREE TRACK: 10-week undergraduate online course with weekly lectures, dedicated professor, and guided classroom discussion Photo by: Taylor Bartram
1.800.892.4772 • 1.805.745.8111 (intl) or visit ISSAmuscle.com mention mf1606
call
ISSA • 1015 Mark Ave • Carpinteria, CA 93013
2016 ROCK HARD CHALLENGE PART I
DAY II EXERCISE
H
P
L Ge i an yo ou m br pu tin st op
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2016 ROCK HARD CHALLENGE PART I
DAY II
Fat loss comes mainly from your diet, so one day of light cardio is enough.
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2016 ROCK HARD CHALLENGE PART I
DAY III EXERCISE
Face Pull
T-bar Row
Front Squat
Fa Atta p p y and grasp an end in each hand with palms facing you. Stand back to put tension on the cable and pull the handle to your forehead, flaring your elbows out at the end position. 116
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Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on
your fingertips. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
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FROM THE MAKERS OF
2016 ROCK HARD CHALLENGE PART I Actively push your heels into the floor to make sure your hips stay parallel to the floor.
DAY III
Zercher Carry Hold a heavy dumbbell in the bends of your elbows, take a deep breath, and walk with it. Every two steps equals one rep. If your gym has one, use a sandbag instead of a dumbbell.
g Hold a dumbbell in one hand and lie back on a bench so that only your upper back is supported—your midsection and hips must not be. Brace your core and squeeze your glutes. Press the weight over your chest.
T-b ed rn ad nd as ec we nd en til ur
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2016 ROCK HARD CHALLENGE PART I
THE NUTRITION Building rock-hard abs owes more to what you do in the kitchen than what you do in the weight room. First, decide if your main priority is gaining muscle or losing fat. To simplify the decision-making process, consider this: Your body’s ability to put on muscle rather than fat is determined by its insulin sensitivity, and if you’re currently soft (that is, no visible ab definition whatsoever), any eforts you make to bulk will only make you fatter. For 90% of the people undergoing this program, getting lean will be the ultimate goal, but we’ll show you how to both gain and lose accordingly. To begin eating for fat loss, set your calories at 12 times your goal body weight. That is, if you want to lose 20 pounds, eat as if you were 20 pounds lighter already. So if you weigh 180 and want to be 160, consume 1,900 calories daily (160 x 12—you can round the number of ). Now determine how those calories break down into grams of protein, carbs, and fat. Set your daily protein intake at one gram per pound of body weight. You need carbs to provide energy for workouts and to recover from training, so again, one gram per pound is good. As for fat, keep it low to keep calories under control (one gram of fat has more than twice the calories of a gram of protein or carbs), but not so low that you negatively afect hormones like testosterone: Start with 0.4 grams per pound per day. So for our 180-pound man who wants to be 160, his macros are 160 grams of protein, 160 grams of carbs, and 65 grams of fat. To gain weight (remember, you must already be quite lean to do this—some abs showing), multiply your current weight by 17. So a 160-pound guy who wants to put on muscle size will consume 120
MUSCLE & FITNESS
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2,700 calories daily. From there, the formula is the same as for fat loss—except you’ll want to double the carbs to two grams per pound. Our 160-pounder will then eat 160 grams of protein, 320 grams of carbs, and 65 grams of fat. Note that these numbers provide just a starting point. If you’re not losing weight after two weeks, cut calories to 10 times your body weight. You may have to experiment with cutting more carbs than fat. Likewise, for the muscle seeker, you should increase calories to 18 per pound if you’re not gaining,
and even as high as 20 if necessary. If the number of carbs you need to eat to put on size seems too daunting, you can add more fat to your meals. For any change you make, give it time to work and make sure you’re hitting your numbers. You can’t just guess blindly at what you’re eating and blame the program if you don’t see results. Track your macros. For more tips to help you keep your diet on point, check out the complete guide to our nutrition philosophy at muscleandfitness .com/foodpyramid.
SHARE YOUR PROGRESS O Inspire and get inspired by sharing your pics and progress with other M&Fers throughout
your transformation on Twitter and Instagram— #rhc2016. Go to muscleandfitness.com/ rhc2016 for more.
2016 ROCK HARD CHALLENG
ROCK HARD MEAL PLANNI Eat like this—and nothing else—for eight weeks.
Best Protein Sources Skinless chicken breasts Fish Shellfish 97% lean ground beef Flank, sirloin, or round beef, trimmed of fat Bison Pork tenderloin Turkey breasts Whole eggs Protein powder *A palm-size serving of most meat has about 25g of protein, but check food labels whenever possible.
Best Carb Sources Potatoes Sweet potatoes Rice Whole fruit Berries Oats Whole grains (quinoa, farro, millet, spelt *A fist-size portion of rice or potatoes has about 40g of carbs.
Best Fat Sources Avocados Coconut oil (virgin) Nuts Olive oil (extra virgin) Seeds *A tablespoon of oil has about 15g of fat.
O
O O
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y
y
,
y
g
/ A
O
SAMPLE MEAL PLAN Breakfast
Lunch
Dinner
Dessert
Vegetable omelet, made with cooking spray and seasoned with salt and pepper or hot sauce
Grilled tuna, seasoned with lemon juice, salt, and pepper
Seasoned grilled chicken breast or grilled sirloin-tip steak
Sweet potatoes or regular potatoes, baked or boiled
Asparagus (or any green vegetable), steamed
Two scoops chocolate protein powder, mixed with water and almond butter to make pudding
Baked brussels sprouts, tossed with oil and vinegar
Rice, seasoned with salt and pepper or hot sauce
Black cofee
RING MASTER At 50, Frank Grillo boxes daily and carries only 5% body fat.
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THE FIGHT OF HIS LIFE > ACTOR FRANK GRILLO IS A REAL-LIFE ACTION HERO WHO’S READY TO SAVE HOLLYWOOD. BY SE A N H YSON /// PHO T O GR A PHS BY DUS T IN SNIPE S
T
here’s a 50-year-old man sitting across
from me who looks like he could take my head of with one clean shot. Frank Grillo, who plays the supervillain Crossbones in this summer’s Captain America: Civil War, is having lunch, and with each slice of his knife through the grilled salmon on the plate in front of him, the vein in his swollen biceps leaps from his skin. But that’s nothing
compared with the veins on the right side of his neck: They look like the hydraulic cylinders that help the Terminator turn his head. To compare Grillo to a machine, particularly a killing machine, is neither a swipe at the guy nor an embellishment. Consider that he gets up at 6 a.m. daily to travel to one of L.A.’s premier boxing gyms, where he’ll put in two hours of training, including sparring sessions with professional fighters. Then he’ll go film either his MMAthemed TV show, Kingdom, or the next installment of one of his huge movie franchises—The Purge series or Captain America—and then he’s
Grillo attaches a rope to a weighted sled and will row it toward him for the length of the room. Then he’ll grasp the sled itself and push it all the way back immediately. The sled builds endurance and strength.
UP-AND-COMER There are several reasons, in fact, and they started for Grillo in the second grade. “I’ll tell you what did it,” he says to me, pushing himself back a bit from the table as if bracing for impact after I ask him what got him interested in combat sports in the first place. “I had a fight with a kid named J.J. Morales. He beat me up. Then he beat me up again. So I said to myself, ‘I’m going to learn how to fight, and I’m going to beat up J.J. Morales.’ And I did.” Grillo’s dad taught him to throw a single punch, and Grillo landed it on the bully’s face, ending his torment and beginning a lifelong love afair with all things martial. He wrestled in high school and began boxing in
his mid-20s. In 1991, he discovered Brazilian jiu-jitsu—two years before the rest of the world did when Royce Gracie efortlessly dominated the first UFC event. He trained under Rickson Gracie (widely regarded as the best jiu-jitsu fighter ever), ultimately ascending to the rank of brown belt. Grillo was born in the Bronx (that much is evident as soon as you hear him speak) and raised an hour north in Rockland County. Apart from his blue-collar Italian roots and schoolyard fisticufs, he says he doesn’t really know where he got the drive to push his body or his limits and that the last thing anyone expected was for him to become a movie actor. Grillo went to New York University and landed a job on Wall Street. “I did it for about a year, but it wasn’t for me,” he says. “Wearing the suit? No.” He had dabbled in theater, performing in school and regional plays, and decided to move to L.A. to make a run at acting. “Nobody in my family ever acted
TOW THE LINE Box ’N Burn co-owner Tony Jeffries looks on as Grillo gets after it.
G R O O M I N G B Y C A R LY C A M P B E L L
Sled Drag T
back home at night to be a husband and dad to three kids. “My wife used to ask me, ‘Why are you always fighting?’ ” says Grillo with a smile. “I said, ‘I don’t know, but there’s a reason.’ ”
or was in the arts. It was like my dirty secret. Who would take me seriously as an actor?” Casting agents did. They responded to his dark good looks and natural charisma, and he got cast on the long-running CBS soap opera Guiding Light. “And that’s when I didn’t have to work odd jobs any more,” he says. “They paid me $2,500 a day and guaranteed me three days a week. I figured I was rich.” The job had other perks, too: Grillo met castmate Wendy Moniz, and the two married in 2000.
IN THIS CORNER Grillo turns 51 this month, but his body could easily pass for 30. He carries just 5% body fat. When I remind him that imdb.com has him turning 53, he snaps, “I know! And you know they won’t change it? I have to go to them with my passport, not my license, to get them to change it. I have no idea why.” He reaches into his back pocket and produces his California driver’s license. It confirms his age will be 51 on June 8, his height is 5'10", his 128
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weight 170, and (in case you’re wondering) he is, in fact, an organ donor. Like his body, Grillo’s face, too, is surprisingly youthful, which he partially credits to switching his martial arts mainstay from jiu-jitsu to boxing since he became serious about acting. How exactly can getting punched in the kisser be better for your looks? “When you get punched, you get a lump,” Grillo explains to me, mushing his cheek with his own right cross to demonstrate. “You put some ice on it, and it goes away in a couple of days. But with jiu-jitsu, they’re abrasions.” Repeated headlocks and rubbing of one’s face into an opponent’s gi, or the mat scrapes and scratches the face, he says. “Being an actor, you have to be careful with that.” I laugh, pointing out to Grillo that his job is forcing him to care about his looks far more than he ever would on his own. It’s made him a “pretty boy,” right? He replies that, most of the time, he doesn’t even wear makeup in his movies. Grillo’s preserved condition surely also owes something to his immaculate diet. He eats no grains,
no dairy—“nothing that is postagricultural revolution,” he says. “All of my meats are grass-fed or wild caught, and they can’t eat grains either.” It might seem limiting, but Grillo says he eats a lot, including lots of fat from nuts, seeds, and avocados. He’s nearly done with his order of salmon and kale at Cheebo, a low-profile organic eatery on Sunset Boulevard, and he says he’ll eat again when he’s hungry. Grillo doesn’t count calories, track his macros, or even weigh himself, and he doesn’t take supplements. “I’ve never done fucking steroids.” As for his organic, Paleo-esque diet, Grillo says, “I’m the first one to say, ‘That’s a fad,’ but it works. For years I avoided fat, but I was fucking myself up. They tricked us into believing if you ate fat you’d get fat, and it’s the opposite. My cholesterol and blood pressure, all my vitals, have never been better.”
I love training more than acting, but
Grillo mentions that his brother is a vegan, and he shakes his head and furrows his brow. “I watch the Discovery Channel with my son,” he says, “and you look at these cats who eat nothing but meat—the predators. They’re all fuckin’ ripped!” Shockingly, Grillo is having a beer with lunch, but that’s a rarity. He’s not above going out with friends and having a few drinks, as he says he did a bit excessively at an L.A. Kings game the night before our meeting, but he almost never eats crap food. Red wine, however, is a regular indulgence. “I’ll have a glass or two a night,” he says. “Sometimes I’ll do a bottle. I’m convinced they’re making bottles smaller these days,” he says with a smile.
KING OF THE RING Seven days a week, Grillo trains at Box ’N Burn Academy in Santa Monica or at Fortune Gym in Hollywood. He’s studied the sweet science with Justin Fortune—who handled conditioning for Manny Pacquiao—for more than 10 years and has become fast friends with many pro fighters. Grillo was recently in Las Vegas working Chris “the Heat” van Heerden’s corner, as the South African welterweight mounts a comeback. (Spoiler alert: Van Heerden won.) The two often train together, which includes sparring. “For his age, he can take a punch,”
says van Heerden, who’s 28 with a 24–2–1 record. I watched the two of them go at it for our photo shoot at Box ’N Burn. Grillo didn’t look out of place, and van Heerden didn’t seem merciful. “He’s got great footwork,” he says of Grillo, “and a little overhand right he loves throwing. I think he could have made it as a boxer. There are a lot of young boys he would make pay.” I’m wondering if Grillo ever rang van Heerden’s bell, so I ask. “No comment,” he says, smiling. “I love training more than acting,” says Grillo. “But there’s not a career there for me.” But if he were 20 years old again? “Yeah,” he says, he probably would have tried to pursue boxing. “But then I would have fucked up my life,” he says, laughing. Outside the ring, Grillo doesn’t go looking for fights, but he’s not above using violence to settle disputes if the other side is willing. He admitted to punching out a loudmouth on the street in an interview on Jimmy Kimmel Live!, and he says there have been times when crew members on his sets were acting disrespectfully and tensions almost came to blows. “I’m the first one to say, ‘Let’s just go outside,’ ” says Grillo. But he knows the consequences. “I could lose everything. Not that I have that much, but I could lose it. I get those speeches from my agent a lot.” Grillo admits he doesn’t go out as often as he used to, since roles in DirecTV’s MMA drama Kingdom and the movie Warrior, in which he played another MMA trainer, have made him a target for wannabe tough guys in the same way Rocky did for Stallone and The Fast and the Furious has for Vin Diesel. “People like to challenge you. They read stuf like this [he points to the notes I’ve taken], and they want to see if you’re really a tough guy. Guys need to make themselves look harder than they are. But if you’ve had any kind of training, you can
S H O T O N LO C AT I O N AT B OX ’ N B U R N , S A N TA M O N I C A , C A
immediately tell if a guy’s ever had an altercation.” Grillo’s authenticity as a badass has made him an obvious choice for violent and heroic characters, which he enjoys playing but sees as a doubleedged sword. He looks for roles that let him draw on his blue-collar roots and athleticism but is wary of being typecast as a thug or bruiser. He’s particularly proud of his work in 2014’s The Purge: Anarchy, wherein he played a cop who, while out to avenge his son, shifts focus to protecting innocents. “You saw the vulnerability and pain the character was in. If I’m
Bag Flip T Grillo flips a heavy bag end over end for the length of the gym. He believes that repeated explosive motions build conditioning best for the anaerobic demands of boxing. His rest periods are usually 30 seconds.
doing a movie where there’s an emotional payof at the end of the journey, then cool,” he says. “If it’s just a rote, paint-by-numbers tough guy, then I’m not interested.” Grillo acknowledges that his look, and, yes, his muscles, can be limiting in the eyes of movie directors, but he sees great potential in his niche. “I’m certainly not going to be in The Danish Girl,” he says, “but I don’t mind that. I had this discussion with CAA [Creative Artists Agency] recently. I have a certain look, and we don’t need to be afraid of it. We need to lean into it. Let’s find great scripts, work with great people, and elevate the genre.” What Grillo aspires to do is fill the void left behind by his heroes: 1970s action stars like Steve McQueen and Charles Bronson—men who were physical and undeniably tough but not larger than life. Not comical. “Those movies were about real people, no gimmicks. Look at The French Connection, Death Wish, and
Escape from New York. They were unapologetically unsentimental. I think The Purge: Anarchy showed Hollywood that people still like movies like that, and I’m in a small pool of guys who can sell that. A lot of times movies get made, and I don’t really believe that the guy who’s doing the action is really ‘the guy.’ I think that maybe all the stuf that I do makes me the guy.”
THE LAST ROUND While Grillo is still leading on the scorecards in his bout with Father Time, age is a factor for everyone who makes his living with his body. And Grillo’s love of a good fight may be accelerating it in some respects. “I took a shot a couple of days ago,” he says, pointing to his forehead. “My eyes crossed. And one thing you don’t ever do when you’re fighting is stop. You just don’t quit. So I’m trying to get my head straight, and my eyes suddenly popped back into place and
I was OK. Then I took another three rounds of punishment.” However, Grillo still sees spots in his peripheral vision. He saw an eye doctor, who told him some of the gel around his retinas had detached. “So now I have to be careful. Some of it looks like little hairs. There are little dots. One looks like a seahorse that’s right here,” he says, pointing to the upper righthand corner of his field of vision. As a result, Grillo plans to reduce his sparring going forward and spend more time lifting weights. But as long as the flesh is strong enough, Grillo’s spirit will be willing. He recently had a conversation with fellow pugilist-turned-performer Liam Neeson, his co-star in 2011’s The Grey. Neeson, of course, has had his own challenges playing heroes of substance and avoiding repetition of the I-will-find-youand-I-will-kill-you variety. “I called him up and said, ‘I’m getting ofered all these action movies. What do I do?’ He said, ‘Frankie, how’s the money?’ I said, ‘The money’s good.’ He said, ‘How are the roles?’ I said, ‘Some of them are good.’ He said, ‘I have one piece of advice for you: Keep your knees healthy. That’s all you need to know.’ ”
Grillo also needs to think about longevity for the sake of his wife and three sons. I ask him if he has any advice for his kids, or anyone, on building the kind of toughness that makes for success. “ Grit…is a word that I love.” He describes how his sons come with him to the boxing gym, and he recently enrolled his youngest son in a kids’ boxing class. “About halfway through, he was being a pain in the ass. So I pulled him aside and I said, ‘Listen, I don’t care if you don’t like doing this. You don’t have to. But it’s an hour once a week. You can make this fun, or you can sit over there and watch the other kids, but you are never going to quit.’ He went back in reinvigorated. Does he love it? No. But did he understand what I was saying? Yes. And that’s the important thing. Whether you’re in
the ring or you’re auditioning over and over again, don’t fucking quit. I know that sounds clichéd, but when you think about it, only good things can happen.”
Frank Grillo’s Boxing Workout EXERCISE
SETS
REPS
Shadow Boxing
3 rounds
Holding 3-pound weights
Mitt Work
5 rounds
Wearing 10 oz gloves
Battling Ropes T Grasp the ends of a rope (secure the middle around a sturdy anchor point) and assume an athletic stance. Whip the ropes into the ground as hard as you can. Grillo alternates patterns to change the stimulis.
* Swiss Ball Bench Press
3
10
Goblet Squat
3
10
Swiss Ball Plank
1
Hold for time
1 *Rounds last three minutes, and Grillo rests only 30 seconds between them. After hitting the heavy bag, Grillo rests five minutes before strength training. Sometimes he’ll perform a set of battling ropes between sets of strength exercises for a more active recovery. Grillo changes his workouts constantly, opting for whatever exercises he feels up to on a given day. He performs weight-training exercises for the entire body over the course of a week. Despite having impressive arms, Grillo does no direct arm training and credits his development to boxing.
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HEARTSTOPPER A FORMER HOOTERS WAITRESS AND A CURRENT REGISTERED NURSE, OPENS UP ABOUT BEING A MOM AND OVERCOMING HER SHY TENDENCIES TO MAKE IT ALL THE WAY TO THE BIKINI OLYMPIA. BY DAVE LEE /// PHOTOGRAPHS BY PER BERNAL
ANET LAYUG IS TOO humble to say it, but she’s a powerhouse in the IFBB Pro League bikini division. Her résumé includes nine wins, two runnerups, and one third-place finish. Impressive for someone who first took up competing in 2013. But long before she was turning heads on bikini stages around the world, the stunner from Lakeland, FL, was doing it at Hooters, where she worked for seven years as a waitress. In between bringing diners their wings, she graced the Hooters calendar, won its International Swimsuit Pageant, became a registered nurse, and won the FLEX Bikini Model Search Championships. Oh, and she’s a mom. Here’s how the selfprofessed shy 27-year-old burst out of her bubble to become one of the sport’s hottest rising stars.
Snapshot Birth Date: Dec. 31, 1988 Current Residence: Lakeland, FL Height: 5'8" Weight: 130 pounds Career Highlights: 2015 EVLS Prague Pro, 1st; Korean Grand Prix, 1st; Bikini Olympia, 2nd; New Zealand Pro, 1st; Bikini International Australia, 1st; 2014: Battle on the Beach, 1st; Bikini Olympia, 2nd
M&F: How did you come to work at Hooters? JL: I was 18 years old and I’d never
been to Hooters, but my friends suggested we go to watch the college football championship game. I was approached by the manager, who handed me an application. The hours were flexible, which was great because I was starting college. And also, I was kind of shy growing up, so I knew that meeting new people all day would help me develop better social skills. And of course I loved the fast money! Getting into the Hooters calendar seems like a tough process. Was it?
They had tryouts every year. My first year I didn’t make it. I wasn’t devastated; I just knew I would try again. I did, and made it every year I worked there, including the cover in 2015. I also won the 2014 Miss Hooters International Swimsuit Pageant.
athletic and into fitness What motivated you to enter the 2013 FLEX Bikini Model Search?
I had recently graduated from nursing school at Polk State College in Florida and was working 12- and 13-hour shifts at the hospital. I wanted a break from my “big girl” job to go back to my first passion—modeling. I had done many swimsuit/beauty pageants, but this was geared toward a fitness audience. I always had more of an athletic look, but I knew I needed to step it up, so I got a trainer. And then the next logical step was the NPC?
I had heard about the NPC for years, but I was scared I would fail. But after winning the FLEX [Bikini Model Search], I wanted to see if I could transform my body to the next level. I entered my first show and became addicted. I did four shows that year, won all of them, and earned my IFBB pro card. What were the major differences between being a Hooters model and an NPC/IFBB competitor?
Training and dieting. It requires a lot of preparation weeks before the show. You have to be very dedicated.
Oh, let’s not forget the superdark tans and posing. As far as stepping onstage in front of a big audience, glamming up with big hair, makeup, and the bikinis, it’s similar to Hooters and other pageants I’ve done. Has training always been a part of your life?
When I was younger I did tumbling, soccer, and competitive cheerleading. I would condition on my own with lots of running and cardio. But I never picked up weights before [competing]. What is your favorite body part to train?
Glutes all day. They’ve always been a weak point of mine, but I feel like I’ve made improvements. Least favorite?
Calves. Who likes training calves? How do you juggle being a competitor and a mom?
It’s not easy. You have to know your priorities and plan your day around them. Luckily, my daughter, Briley, is very athletic. She’s 7 years old and will join in on my at-home workouts. And sticking to the diet is crucial in prep, so I take my meals with me for any function. My daughter actually likes eating the same healthy foods; she has learned a lot about healthy choices and being active. At such a young age their minds are sponges, so it’s important to be a good influence. But I still enjoy cooking her typical kid meals like mac ’n’ cheese. Do you still work as a nurse?
I’m going back to school at the University of South Florida and am halfway through the nursing program. Eventually, I want to become an advanced practice registered nurse. I still work occasional jobs and do volunteer work. I hope to finish school in the next year or two.
I’m sure you’ve heard the old “you’re making my pulse race” line, but what was the most ridiculous line a patient tried on you?
When I worked in the surgical intensive care unit, we would get a lot of patients going through openheart surgery. One patient woke up and said, “Wow, you’re my nurse? I think I’m going to have another heart attack.” What was it like being in your first Bikini Olympia?
Crazy! Being on the same stage with my idols…was an honor. Just being a part of it, hanging backstage with inspirational athletes, the packed expo, and having tons of fun meeting fans from all over the world was an experience I won’t forget. How are you planning to go from runner-up to Bikini O champion?
I’m looking forward to bringing my best physique. My biggest downfall
LAYUG’S LEG & GLUTES WORKOUT EXERCISE
SETS
REPS
Leg Press**
4
25
Walking Lunge superset with Vertical Jump
6
20 yards
6
10 yards
*
*Use a wide stance and go down low. Push through your heels to fully engage your glutes. **Place your feet high on the platform. This position puts more emphasis on the glutes and hamstrings.
is glutes. I’ll be focusing on tightening and lifting them with a variety of training techniques. And of course, I will come in conditioned. I’ll be ready.
JANET LAYUG 5X IFBB PRO BIKINI CHAMP
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T’S A LITTLE PAST NOON ON A
Wednesday in early April. Donny Deutsch is perched behind a microphone at SiriusXM studios in Midtown Manhattan hosting his weekly live call-in radio show, Dialing Donny. “If you don’t have a guy in your life—a smart dad, boss, husband, big brother, guy best friend—that’s what I do here. We’re helping people out,” he tells his audience, before delving into topics that range from signs your partner is cheating to how parents can stay sane amid a tween’s Kardashian-worship phase. Deutsch has had the radio gig for about a month but shows no signs of struggle throughout the hour-long broadcast. The 58-year-old opens each segment with a brief intro that includes some or all of the following info: He’s a father of three daughters (ages 29, 12, 8); he has two ex-wives; he’s a self-proclaimed feminist; he was a bigwig in the advertising game (and is chairman emeritus of his former ad agency, Deutsch Inc.); he shows up regularly on MSNBC’s Morning Joe; and he’s the star of the quasi-scripted, semiautobiographical sitcom Donny! on the USA Network, which wrapped its first season in December. “We’re hoping for a second season,” he says of Donny!. “It’s the best thing I’ve ever done.” Less than an hour after he signed of the air, the Hollis Hills, Queens, native is two miles uptown, standing on the top floor of his six-story, 15,000-square-foot townhouse, repping out hammer curls in his home gym. It’s his second training session of the day. “When I work out with my trainer, Paul Rappaport, a physical therapist by trade, our sessions usually consist of 10 minutes of stretching, 10 to 15 minutes of abs and core, and about 40 minutes of weights,” Deutsch says. He saves cardio for later, using the TV as both a stopwatch and companion to pass the time. “Every day on the elliptical I watch another episode of a TV show that I’m into,” he says. “There’s so much great TV that you can binge watch. Right now I’m into Banshee, Billions, Vinyl, and Better Call Saul.” The workout area—a converted living room that occupies the top floor, along with two bedrooms and a bathroom—holds all the tools necessary to knock out a full-body routine: multi-station home gym setup, benches, elliptical, dumbbell rack, etc. Natural light pours in from large windows stationed near 138
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NEVER DOUBT DONNY > JUST OVER TWO DECADES AGO,
ADVERTISING HONCHO AND MEDIA PERSONALITY DONNY DEUTSCH WAS A BLOATED 217 POUNDS. THERE WAS ONLY ONE REMEDY—ATTACK THE WEIGHTS. BY Z ACK ZEIGLER /// PHOTOGR APHS BY ERICA SCHULT Z
the top of an arched staircase, and two large sliding glass doors open to a spacious balcony that supplies cityscape views.
RENAISSANCE MAN Deutsch is known as a lot of things to a lot of people, but workout fiend usually isn’t one of them. To tabloid journalists, he’s easy fodder for his gregariousness and admitted ainity for the company of
STREAM DONNY! on the USA Network app, and listen to Deutsch’s radio show on SiriusXM Stars.
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To us, he’s a guy who owns a sick townhouse, a big smile, an even bigger personality, and a solid set of pipes. “Exercise is just a part of who I am at this point,” Deutsch says. “It makes me feel productive, and when you feel you are strong, you’re at your best. And that inspires every other area of your life.” And Deutsch wasn’t afraid to use exercises as an inspiration tactic with his employees. In the ’90s when he ran the day-to-day business afairs at Deutsch Inc., the boss was known to rip of his shirt and bust out pushups during meetings to shake up a stale room. “Oh, I used to do that all the time in the old days, before people had smartphones,” Deutsch admits. “I used to do a lot of crazy stuf to get people [motivated]. Anything you can do in a business environment to loosen people up, push them to the edge, and don’t give a fuck what people say—it inspires people creatively.”
GROOMING BY CHRISTIE CAIOLA
women (which is often portrayed as womanizing). To artsy types, he’s a fine art connoisseur who owns an impressive contemporary collection. His home is decorated with Warhol, Basquiat, Richard Prince, Damien Hirst, and Keith Haring originals. And those are just the ones on the ground floor. In business circles, he’s the Wharton School grad (class of 1979) who took over his father’s ad firm, David Deutsch Associates, in 1989 when it was worth an estimated $75 million and turned it into Deutsch Inc., an agency worth a reported $260 million when he sold it to Interpublic Group of Companies in 2000. TV bufs might recall his mug and more-salt-thanpepper hair from an assortment of projects, including appearances on The Apprentice, Today, as the host of The Big Idea with Donny Deutsch, as well as the aforementioned morning show appearances and sitcom.
DEUTSCH’s hour-long workout usually consists of stretching, abs and core, and weights.
THE TURNING POINT Deutsch is 5'10", has thick arms, broad shoulders, and a barrel chest. His current weight hovers between 174 to 183 pounds. He refers to 174 as his “optimum weight,” but he wasn’t always so svelte. Endomorphic body types like his can put on fat as easily as they can muscle. During a divorce more than two decades ago, Deutsch’s weight reached 217 pounds. That was the turning point. “I looked at pictures of myself, and I was like, ‘Dude, when did I become this guy?’ ” he recalls. “I didn’t like the way I looked, and I didn’t like the way I felt, so I never looked back from that day. My goal is to stay strong and lean, but my problem area, like a lot of people’s, is my midsection. I just can’t get that middle. Some things, you get to a certain age, and it just fucking is what it is.” After a set of EZ-bar curls, Deutsch pops a squat on a bench. He dabs his brow with a towel and chats about his
diet with M&F editor in chief Shawn Perine. From the discussion, they identify two dietary challenges—his lack of fats and nightly consumption of alcohol. “I have a drink pretty much every night,” Deutsch reveals, “usually two glasses of white wine or two to three vodkas, either straight or with [club] soda.” He can increase healthy fats by eating more fatty fish, oils, avocados, walnuts, flaxseeds, or chia seeds. Or by taking a fish oil supplement. “Fats are a great source of energy. [They’re] important for cell signaling and gene expression involved in fat and carbohydrate metabolism and help the body absorb fatsoluble vitamins A, D, E, and K,” says Marie Spano, R.D., a sports nutritionist for the Atlanta Hawks. “Essential fatty acids, like omega-3s, are important for skin and hair health as well as heart, brain, and eyes.” Ditching the booze may be more impactful but also the most problematic, since Deutsch made it clear he has no interest in giving it up. “Alcohol metabolizes quickly, even before food, so those extra calories are pretty easily stored as body fat,” Spano adds. “Alcohol dehydrates you, can [impede] gains in the weight room, and interrupt sleep,” she says. “At least with wines—red or white—you’re going to get some plant-based compounds, like resveratrol,” which has been known to enhance endurance and cardiac function. The short conversation between Deutsch and Perine ended with an agreement to go into more detail over a meal (that we presume would be loaded with healthy fats).
THAT’S A WRAP It’s pushing 4:30 p.m., and shade has taken over most of the balcony. There’s a slight chill in the air, but Deutsch doesn’t seem to notice as he happily obliges when he’s asked to pose for our camera. He smirks for one shot, hits a biceps pose for another, scowls for a third; he’s having fun and is surprisingly spry for just having finished his second workout of the day. This type of vitality, he says, is partly due to his staf, which is made up predominantly of young, (very) attractive, and capable women. “Whether it’s the ad business or the TV business— it’s a lot of young people,” Deutsch declares. “A lot of people, as they’re approaching 60, are at a more recessive life stage, but if you’re surrounding yourself with people in their 20s, 30s, and 40s who are still at the beginning of their arc, we tend to mentally almost have to stay sharper.” With that, we clear the house. Although he has worked out twice, Deutsch still plans to keep his appointment with his elliptical machine. Why? Because there are no shortcuts in life, business, or in the gym.
JOE’S NEW THRONE > NEW GAME OF THRONES STAR JOE NAUFAHU IS AS HUMBLE AS HE IS RIPPED. BY R AV I YA NDE /// PHOTOGR APHS BY EDG A R ARTIG A
Naufahu was born and raised in New Zealand, and like many young boys in that part of the world, he was drawn to rugby. “I can remember as a child playing with a rugby ball, aspiring to be part of the national rugby team. That’s all I thought and cared about,” he recalls. Naufahu would eventually turn that passion into a profession, earning the chance to play for pro organizations such as the Canterbury Crusaders, Leicester Tigers in England, and Glasgow Warriors in Scotland; he also played as a representative of New Zealand’s under 19s and 21s team. But when he was 26, a spate of injuries changed the game for Naufahu. “I had a few serious knee injuries where I had most of the cartilage removed from my right knee, leaving it virtually bone on bone. I remember the doctor coming in after surgery telling me that I still could play but I would be risking the quality of life down the road with my family, my children,” says Naufahu, who has two kids, Freddy, 6, and Eva, 9. “I couldn’t have that, so for me it was an easy decision to give up rugby.”
T
HE DECISION WOULD TURN
his world upside down. He went through a “period of darkness” during which he would shut himself indoors and ponder his options. “I would be all alone [because I] didn’t feel like going out or meeting anyone, but I never stopped training,” he explains. “I learned how to
Naufahu’s Circuit X The 10-1 Ludus Vine circuit starts with 10 reps of each exercise per round, then drops to nine, eight, and so on until you reach one. Between rounds, row 15 calories and run 400 meters. 144
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S I M O N B A K E R / G E T T Y I M A G E S ; M A C A L L B . P O L AY/ H B O
train without equipment in solitude since I did not feel like going to the gym or being around people.” But that alone time was ultimately a blessing in disguise as it eventually led to him partnering with his brother Rene on a personal-training business—Ludus Magnus School of Training, in Auckland, New Zealand (ludusmagnus.co.nz). Their emphasis: body-weight training. Today, the Naufahu brothers have more than 20 “lanistas” or trainers working for them. “For me, training was therapy and took me out of my depression,” he admits. “I had to do it to keep me sane, and it’s the same type of training I am doing today with clients and in my business. So, you know, everything happens for a reason.” He adds, “If I hadn’t gotten
injured, I wouldn’t have done that type of training. And during that time to reflect, I got introduced to acting and Rene [an accomplished writer and director] gave me a small role in a crime series, which led to other acting roles.” More opportunities soon presented themselves, including roles in the television series Spartacus: War of the Damned (2012) and The Last Saint (2014), which premiered at the 2015 Harlem Film Festival and was directed by Rene. “I have a passion for acting,” says Naufahu. “[It] kind of took rugby’s place. I get the same buzz and feeling when I go into a scene as I did when I was running on a field. For me, I need [acting] to breathe now, and if I can carry on getting good roles, I will be happy.”
My rules are pretty basic: I try to eat
P
ART SAMOAN, GERMAN,
and Irish, Naufahu says his background is similar to that of WWE Superstar and Hollywood heavyweight Dwayne “The Rock” Johnson in that they both have Samoan heritage. Samoans are known for their massive structure and ability to build muscle easily. “Samoans just look at weights and we get bigger,” he jokes. “Look at The Rock. He is an incredible guy with a massive build. Coming from a small island and seeing his successes, you can’t help but be inspired to be something like him.” When asked what kind of workout he would give Johnson, Naufahu had an answer in the chamber: “Body weight! He would so smash me in the weightlifting, but I would get him on cardio.” For his Games of Thrones prep, Naufahu wasn’t out to get as huge as Johnson, nor did he change anything diet-wise. He eats no sugar (he doesn’t have a sweet tooth) and Naufahu playing rugby for Southland in a match against Waikato in 2001 (right) and with co-star Emilia Clarke on the set of Game of Thrones.
S Whatever Works If kettlebells aren’t available, Naufahu suggests using “whatever you can get your hands on—barbells, dumbbells, weight plates, boulders.”
shuns all processed food. “My rules are pretty basic: I try to eat clean. Nutrition is not rocket science; it’s common sense, really. As long as you are burning more than what you are taking in and not eating too much crap and processed foods, you are good to go.” Naufahu usually has a light breakfast because, he says, he just doesn’t feel hungry in the a.m. For the rest of day, he sticks to a Polynesian diet, which is high in fish such as snapper, teriyaki, vegetables, and fruit. He’ll down a protein shake sometimes, too. His cheat meals include boiled green bananas or savory island chips. But there’s one meal he refuses to go without: oka.
“Oka is an incredible [raw] fish dish my mom makes. You can never say no to oka, or my mom, for that matter. It’s my favorite dish by far.” Naufahu trains seven days a week for about 60 minutes a session using “fun pieces of equipment,” which include sledgehammers, tires, and kettlebells. Unsurprisingly, he most enjoys training using only his body weight, as those exercises allow him to be more creative and versatile. And that creativity came in handy when he was traveling to places like Spain and Ireland for Game of Thrones. In between filming, he even put some of the GoT cast members through his Ludus training when time allowed.
S Push It “Pushups are probably the best upper-body/core exercise you can do. Some favorites: spider (above), Roman, and crouching tigers,” Naufahu says.
The leader of the Dothraki tribe may be open about his workout, but when it comes to revealing any inside info on the most popular show in the world, Naufahu is tight-lipped. “I was at the red-carpet premiere in L.A. with my mom, and reporters were hounding me,” he reveals. “They were asking about
S H O T O N LO C AT I O N AT D R I V E 4 9 5 , N E W YO R K , N Y
any secrets. But I didn’t divulge. I was good.” Smart move. Talking out of school while on a show like GoT is like begging for Khal Moro’s early and grisly death. And such an untimely and forced fate for his character would shatter the dream Naufahu is currently living. “I remember watching Game of Thrones with my siblings [he has four brothers], and I would say to them, ‘If there is one show that I would love to do, it’s gotta be Game of Thrones,’ and they would laugh at me. And a couple of years down the road, here I am on the show playing the leader of the Dothraki.”
A
LONG WITH BEING A
standout rugby player, respected personal trainer, and talented actor, Naufahu also enjoys reading magazines. “I read almost every issue of Muscle & Fitness when I was 10,” he says. “It’s such a huge honor to be part of it. I have always had so much respect for [M&F]. I remember at 19, going to train with my cousin, the famous bodybuilder Sonny Schmidt, at his gym in Melbourne. We used to read the magazine, and now, years later, I am in it. It’s pretty awesome.” Despite traveling the world to film GoT and running a business,
Naufahu stres family’s suppo never achieved cesses that hav As a token of h had his family his body. “There are M Jesus for my m doves and repr my oldest brot so there is one horseshoe is fo whose nicknam In addition to named after hi is also a set of a profound ph chest that tran Pain will be us “I wanted to pain strengthe “At the time it like the worst, through it and much you grow “Nothing is im if you set your it. Focus on it a can achieve it. the lights turn on after the L.A premiere, my mom turned to me with pride said, ‘Son, I did know you had many lines.’ Fo the coolest par ing what I do i goals and achi and for my mo to see my succ
W Must-K Here are Naufa exercise picks: ups, pushups, kettlebell swin thrusters, knee donkeys, and r 148
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Samoans just look at weights and we get bigger.
Nearly half of all adult Americans consume at least one sandwich per day. Still, many lifters shy away from fueling up with these handheld meals, fearing that all sandwiches will work against efforts to build muscle or stay lean. However, by selecting the right bread, using more inspired protein sources, and passing on fatty dressings and unnecessary add-ons like Kraft singles, you can construct a sandwich that makes it easier to pack on quality mass and titillate your taste buds. Sink your teeth into any of these five protein-packed sandwiches and you’ll see what we mean.
BREAD WIN
RYE
BEETS
NERS
> ADD THESE SUPREMELY DELICIOUS AND HEARTY SANDWICH CREATIONS TO YOUR TRAINING DIET TO BREAK OUT OF THE LUNCHTIME BLAHS.
WHOLE WHEAT THE BEET GOES ON SALMON SANDWICH Serves 4 (Pictured on previous page)
2 small beets 2 tsp grapeseed or canola oil 1 lb salmon fillet Salt and pepper ¾ cup light sour cream 2 tbsp apple cider vinegar 1 tbsp prepared horseradish 1 garlic clove, minced 8 slices rye bread, toasted 1 mango, sliced 4 cups baby greens 1. Preheat oven to 350°F. Peel and chop beets into 1-inch pieces. Toss with oil, and spread out on a baking sheet. Roast until tender, about 25 minutes. Remove from oven; let cool. 2. Place salmon on a greased baking sheet, and season with salt and pepper. Bake at 350°F until just cooked through in the middle, about 15 minutes. Gently break flesh apart. (Cooked salmon can be kept in the fridge for three to four days.) 3. Blend together cooked beets, sour cream, vinegar, horseradish, garlic, and salt to taste until just slightly chunky. 4. To assemble each sandwich, spread beet sauce on 2 slices of bread Top 1 slice with ¼ of the salmon, mango, and baby greens. Top with the othe slice of bread.
CHICKEN SATAY SANDWICH SERVES 4
2. 3.
THE MACROS
523
34g
CALORIES
PROTEIN
46g
24g
CARBS
FAT
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THE MACROS 1.
455
35g
35g
21g
CALORIES
PROTEIN
CARBS
FAT
CURRY CHICKPEA SALAD SERVES 4
CHICKPEAS
1.
2.
s 3.
. da p
THE MACROS
506
24g
CALORIES
PROTEIN
75g
14g
CARBS
FAT
CITRUS PESTO BEEF SANDWICH SERVES 4 1 tbsp grapeseed or canola oil 1 lb sirloin steak Salt and pepper 4 cups baby greens 2 tsp extra-virgin olive oil 2 tsp balsamic vinegar ¼ cup bottled pesto 8 slices sourdough bread 4 oz crumbled blue, Gorgonzola, or Roquefort cheese
1. Heat grapeseed oil in a skillet over medium-high heat. Season steak with salt and pepper, place in skillet, and cook for 4 minutes per side for medium rare or until desired doneness. Let steak rest for 10 minutes, then slice thinly. (Cooked steak can be kept in the fridge for three to four days.) 2. Toss baby greens with olive oil, balsamic vinegar, and a pinch
3. To assemble each sandwich, spread 1 tbsp pesto on a slice of bread. Top with ¼ of the steak slices, cheese, orange segments, and baby greens. Top with another slice of bread.
THE MACROS
607
35g
35g
36g
CALORIES
PROTEIN
CARBS
FAT
BLUE CHEESE
SOURDOUGH
SPROUTED BREAD
HAWAIIAN PIZZA SANDWICH SERVES 4
RAISE A TOAST
2.
3.
THE MACROS 1.
637
40g
34g
37g
CALORIES
PROTEIN
CARBS
FAT
FOR BONUS workout
PER BERNAL
tips, exclusive video, and supplement advice, presented by APS Nutrition, visit muscleandfitness.com/ summershred.
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our abs are like any other body part— to get results, you need to work them hard. That means dedicating a portion of your workout to moves that focus on all three abdominal regions. “We tend to treat the abs as an afterthought and simply devote a few minutes to doing crunches after our ‘real’ training,” notes M&F training adviser Gino Caccavale. But to sculpt a head-turning six-pack, you need to train the abs with the same attention you devote to everything else.
Y
This routine, modeled by IFBB pro and APS athlete Matt Christianer, will help you build a ripped midsection by emphasizing diferent muscle groups with each workout. Follow the workout plan above, choosing from the ab exercises in the given muscle groups in this story. Add 30 minutes of cardio daily to help burn fat. And don’t forget your diet. Keep a keen eye on your total caloric intake and macros. Otherwise, you’re not likely to get the results you want. Give it a solid month and you should see a diference in both the shape and definition of your abs.
Begin in a full pushup position, feet hip-width apart with a 5-pound dumbbell in your right hand. O Rotate torso to the right, reaching dumbbell above right shoulder with right arm extended, pivoting off both feet. O Return to center and reach right arm below body, arm extended, drawing in abs and lifting hips slightly. O Extend right arm back above right shoulder and repeat. Do two sets of 10 slow reps per side. O
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T Ball Lock Hold Lie faceup with left leg extended and right knee bent above hip and calf parallel to floor. Place a medicine ball between the right knee and elbow. O Lift left leg 6 inches off the floor, foot flexed. Keeping right upper arm perpendicular to the floor, isometrically press ball between elbow and knee; hold for one minute. Repeat on opposite side. O
GROOMING BY CHRISTIE CAIOLA
S Corkscrew
S The Matrix O Kneel on the floor with knees hip-distance apart, holding a medicine ball or weight in front of your chest, elbows down. Keep head, shoulders, and hips aligned. O Slowly lean back as far as you can, keeping hips forward without sitting on heels. Hold for three seconds, then slowly come back to starting position. O Do two sets of 20 reps.
WHAT ABOUT PLANKS?
S Stability Ball Wrist Roll O Get in a plank position on a stability ball, palms together, and elbows below shoulders. O Slowly roll wrists in a circular motion, pushing hands forward at center of movement. Do 10 rolls clockwise and then counterclockwise. Do two sets of 20 reps (10 each way).
Planking is great for working the transverse abdominals, posture, and isometric strength and core stability. Planking after cardio, or as active rest between sets, can be very beneficial. But to fully develop the core, you need to overload it, says Caccavale. That means adding weight or resistance and taking the muscles through their full range of motion.
S Standing Band Pulse Attach a resistance band to a sturdy piece of equipment. (Or use cables set to chin height.) Stand with feet slightly wider than hip width and holding the handle just below chin height, knees slightly bent. O Keeping arms extended, pulse 12 inches past right shoulder, returning 12 inches past left shoulder. (Think 10 and 2 on a clock face). Do two sets of 20 reps per side. O
S H O T O N LO C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y
S Reach and Tuck O Begin in a full pushup position. Hold a 5-pound dumbbell in the left hand. O Lift right leg off the floor while extending left arm forward to shoulder height and back leg parallel to floor. O Draw left elbow and right knee toward chest, tucking abs and raising hips slightly. Straighten arm and leg back to start and repeat. Do 2–3 sets of 20 reps per side.
W Overhead Ball Floor Tap O Lie faceup on the
floor holding a medicine ball overhead with elbows facing ceiling. O Sit up explosively, bringing legs into a wide V and lifting feet; tap ball on floor between legs. O Lower back to start, tapping ball on floor behind you with arms extended. Do 2–3 sets of 20 reps. 160
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S Lying Dumbbell Leg Raise Lie faceup on floor with elbows bent 90 degrees, forearms and palms down next to sides. Place a 5- to 8-pound dumbbell between arches of feet with legs extended and slightly bent off floor. O While pushing upper body off forearms, lift torso until it is in a V position. Lower weight and legs back to start. Do 2–3 sets of 20 reps. O
S Lying Dumbbell Crunch
T Overhead Barbell Situp
Lie faceup, right ankle crossed over left knee, left arm extended behind head holding light dumbbell in left hand a few inches from floor. Lift left shin parallel to floor. O Keeping left arm straight and left foot elevated, crunch up, bringing left hand toward right shin, lifting head and upper back off the floor. Keep right hand on floor at side. Do 20 crunches, keeping head and feet lifted; switch sides and repeat. Do 2–3 sets per side.
O
O
Lie faceup on floor holding up a 20-pound barbell or Body Bar over shoulders, arms extended. Lift head and neck off floor, engaging abs. O Sit up, lifting torso and barbell upward until upper body is perpendicular to floor. O Slowly lower back to start, keeping abs engaged. Do 2–3 sets of 20 reps.
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W Seated AlternateSide Ball Slam O Sit on the end of a flat bench, knees bent 90 degrees, and feet lifted. Hold an 8- to 12-pound medicine ball in front of you at chest height, elbows bent and pointing down. O Twist torso to the right; as you turn, slam ball into floor and catch it. Immediately twist left, slamming ball to opposite side. O Repeat twists from side to side, without pausing in the center, keeping feet elevated throughout. Do 2–3 sets of 40 slams (20 per side).
Lying Side Crunch X O Lie on left side with legs stacked. Place right fingers behind head, keeping left arm on floor with elbow below shoulder. O Lift legs and to off floor, crunchin right elbow toward top of right knee. O Lower back to start without allowing feet or shoulder to touch floor. Do 2–3 sets of 20 reps per side.
BOUT YOUR ABS ABDOMINIS
t level of abdominal is located under the obliques, wrapping around your spine. The transverse works to stabilize the entire midsection or trunk of the body, protecting the internal organs.
RECTUS ABDOMINIS
EXTERNAL OBLIQUES
INTERNAL OBLIQUES
This is the group of muscles that give us the six-pack appearance. It’s located in front of the body between the ribs and the pubic bone.
These muscles are located on each side of the rectus. They give the trunk stability when twisting and contract opposite the side twisting. (For example, when the body turns to the right, the left external oblique contracts.)
This muscle group borders the rectus abdominis, located underneath the external obliques. These muscles also aid and stabilize in twisting movements.
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S Weighted Side Bench Pulse O Begin in a side plank with right elbow on a flat bench and left foot in front of right. Hold a 10- to 20-pound dumbbell in left hand, keeping arm on outside of left thigh. O Pulse torso 6 inches toward floor, then 6 inches up past starting point, keeping dumbbell in place. Do 2–3 sets of 20 pulses per side.
Stability-Ball Windshield Wiper X O Lie faceup with your shoulders and upper back on a stability ball, feet on floor slightly wider than hip distance with hips lifted into a tabletop position. Hold a medicine ball above chest with arms extended. O Lower ball to right side, rotating torso to the right and lifting left shoulder off ball until both arms are parallel to floor. O Keeping core engaged, return to center and rotate to the left, lifting right shoulder off ball until arms are parallel to floor on left side. Do 2–3 sets of 20 reps per side.
W Shoveling Snow O Stand with feet wider than shoulder-distance apart, holding a dumbbell in both hands in front of you. O Keeping arms straight, bend knees, reaching weight toward left foot. O Bring arms across body, twisting torso to the right and raising weight to outside of your right ear. O Lower weight back toward left foot and repeat. Do 2–3 sets of 20 reps per side.
GET
IFBB PRO AND BRITISH MEN’S PHYSIQUE CHAMP REVEALS HIS TIPS FOR BUILDING A TAPERED BACK. BY JOHN PLUMMER PHOTOGRAPHS BY CHRISTOPHER BAILEY
It’s one of the most challenging body parts to train due to its size and the amount of muscles it contains. To sculpt head-turning detail in your back like that of British men’s physique champion Charlie Francis, you need a workout plan that includes plenty of variety to ensure you’ll hit every muscle at every angle. Francis only trains back once a week, but his workouts are never on autopilot. The personal trainer and IFBB physique pro uses a four-week cycle that includes rotating heavy and light workout routines on a biweekly basis. He credits the scheduled changes and focus on variety with helping keep his gains from stalling. “Your body starts getting used to four sets of 12,” explains Francis. “If you want to make a change to your back, you need to make sure you change your approach. Heavy lifting will create thickness, and going lighter for more volume will shape your body and bring in more detail.” Clearly, the approach has worked for Francis, who earned overall honors at the 2015 UKBFF British Championships in only his second year of competition. Still, while he has managed to keep his physique in proportion and aesthetically pleasing for the judges, his wide and shredded back is arguably his standout body part. “I want to get the right balance and thickness…and maintain the shape and symmetry so when I hit a back pose, everyone notices my back,” he says.
But why would you want to include biceps curls in a pre-exhaust workout for back? It’s to guard against that most common back-training mistake—letting the arms do the work. Hitting the biceps first fatigues them and forces the back to take the strain during working sets. “Too many people focus on pulling too much weight rather than engaging their back,” he says. “And then they start to complain that they only feel it in their forearms and biceps. I relax my hand grip just enough to hold the handle, but I drop my shoulders and drag back through the elbows and squeeze my shoulder blades together. Time, tension, and control are key to back workouts.” Francis’ cycle will have you perform 10 different exercises during a fourweek period, which should be enough variety to stimulate growth and sculpt
FRANCIS’ BACK ROUTINE HEAVY (2 WEEKS) Perform 5 sets, 8–10 reps of each move.
detail not only in the lats—which you probably already focus on during your back training—but also smaller muscles, such as the teres major and rhomboids. Begin with a heavy two-week period, working in the eight- to 10-rep range. “ ‘Heavy’ doesn’t mean compromising on technique,” says Francis. “I do go heavier than in Weeks 3 and 4, but I stick to 85–90% of my one-rep maximum weight and concentrate on time and tension. I also sometimes include a random superset to surprise my body, which also makes me work a little bit harder.” At the two-week mark, switch to the lighter, volume-based routine and work in the 15- to 20-rep range. “This part of the program moves blood to the working muscles and gets the shape and definition coming through,” says Francis. “Together, the two workouts will create growth. I use this approach during my off-season as well as before competitions.” After four weeks, go back to lifting heavy for another two weeks and continue to switch between the two approaches every two weeks.
PRE-EXHAUST
SPICE IT UP
Francis begins every back session by pre-exhausting with three sets of 12 reps on wide-grip pullups followed by three sets of 20 on biceps curls. The curls are done with dumbbells, a barbell, or on a cable machine. “Pre-exhausting allows me to connect more with my muscles,” says Francis. “A lot of people jump straight into their workouts, focusing more on how much weight they can lift instead of understanding that time and tension with less weight develops the body better. My aim [when pre-exhausting] is to get as much blood into the area that I’m training so when I start my main workout, I can isolate my back better while maintaining form.”
Stick to the basic plan of two weeks heavy, two weeks light, but switch things up to create even more stresses and demands on the muscles. “I love doing all these exercises, but you do need to change a few of them every so often,” says Francis. “For example, I might remove rack pulls and bring in a behind-the-head pulldown, or I’ll do some supersets.” And remember—do not rely too much on your arms to move the weight. “If during or after an exercise you start to feel your forearms give out first, you are lifting too heavy or your grip is wrong,” he reveals. “Relax your grip just enough to keep the handle in position, relax your arms, drag back
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LIGHT (2 WEEKS) Perform 5 sets, 15–20 reps of each move.
JUNE 2016
“TIME AND TENSION WITH LESS WEIGHT DEVELOP THE BODY BETTER.”
NAME AGE LIVES HEIGHT CONTEST WEIGHT
through your elbows, and squeeze your shoulder blades together. This will allow full contraction of your back muscles.” Francis, who played soccer before becoming a physique competitor, hopes his beefed-up back will serve him well during his rookie year as an IFBB pro under the guidance of coach and former IFBB pro bodybuilder
Eddie Abbew. “Every day I wake up and think, ‘I will be better today than I was yesterday,’ ” Francis says. “But I only compete onstage. I won’t compete with guys in the gym, as some of them will always be stronger or bigger than I am, but what I do is make sure I work hard through every repetition. I never leave the gym knowing I could have done more.”
ACHIEVEMENTS
SPONSORS
CONTACT
THE
LAT PULLDOWN
RACK PULL
“With a wide grip, lean back slightly and pull the bar down so it’s just above your chest. Make sure that your elbows are coming down and back to ensure that you feel the contraction in your lats. Aim to keep constant tension throughout the movement.”
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“Adjust the bar so you’re pulling it from just below your knees. Keeping your back straight, shoulders back, and rib cage tucked down and in, grip the bar with a tight, double-overhand grip. Without relaxing any muscles, pull the bar until you’re standing straight up, but be careful not to hyperextend your back. Then slowly lower the weight back down.”
JUNE 2016
STANDING ROPE-HANDLE CABLE ROW “Keep your elbows tucked to your sides as you row the weight toward your stomach. Do not let your elbows fully extend on the eccentric portion; a slow tempo will ensure that you’re keeping tension on the rhomboids. Standing allows for a better range of motion than the seated version of this exercise.”
“TOO MANY PEOPLE FOCUS ON PULLING TOO MUCH WEIGHT RATHER THAN ENGAGING THEIR BACK.”
REVERSE FLYE “Lie facedown on an incline bench. Pick up the dumbbells with your palms facing each other and, with a slightly looser grip, raise but don’t lock your arms. Squeeze your traps together at the midpoint.”
EZ-BAR UPRIGHT ROW “Grasp an EZ-bar with a shoulder-width grip and raise it to just above your midchest, ensuring that your elbows are higher than your shoulders. Keep your torso upright throughout the movement.”
REVERSE LAT PULLDOWN “Slightly arch your back and drag your elbows backward without swinging your upper body to assist in pulling the weight. If you find yourself doing so, lower the weight you’re using. Form is key for contracting the muscle.”
“IF YOU WANT TO CHANGE YOUR BACK, YOU NEED TO MAKE SURE YOU CHANGE YOUR APPROACH.”
PERFECT STORM > A UNIQUE CONFLUENCE OF TIME, PLACE, AND PERSONALITIES SAW LATE-1960S SOUTHERN
CALIFORNIA BECOME THE PROGENITOR OF TODAY’S BODYBUILDING AND FITNESS MOVEMENTS. PHOTOS COURTESY OF WEIDER HE ALTH & FITNESS
JOE WEIDER,
founder of this magazine, with a display of some of his wares, 1965.
T s a time, before m ou reading this w n born, when b ing wasn’t the c entrenched, u s activity we k ay. You didn’t have a choice of gyms to join in your town, and after traveling miles to the nearest store that happened to sell Joe Weider’s Muscle Builder magazine, you often found yourself the subject of sideways glances at the cash register. Even names like Steve Reeves, Bill Pearl, and Reg Park—as popular and influential as they were within the bodybuilding community—weren’t enough to spark the revolution that turned their sport from sideshow to main event. What bodybuilding needed was a kind of “perfect storm” of people, place, and timing that equaled more than just the sum of its parts—to transcend other niche activities such as sword swallowing and move it into the realm of mainstream cultural phenomena. Fortunately for us, such a confluence would occur, in the late 1960s in Southern California, under the Machiavellian influence of Joe Weider,
without whom it’s doubtful the amazing events taking place would ever have made their way beyond the sunny shores of the Pacific at Venice Beach. The men at the epicenter of this groundswell would all go on to establish themselves as certified legends in bodybuilding. Among Dave Draper, Arnold Schwarzenegger, Franco Columbu, and Frank Zane,
there are enough magazine covers to fill to the rafters the tiny concrete box on Pacific Avenue in Venice in which they worked out. That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland. MUSCLE & FITNESS
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E
VERY REVOLUTION
is a by-product of the times in which it occurs. From the French, American, and Russian revolutions to the felling of the Berlin Wall, each event was essentially a manifestation of an overarching cultural movement. Such was also the case with the bodybuilding revolution. The 1960s was a time of unrest in America. What with the assassinations of JFK, MLK, and RFK and America’s participation in the Vietnam conflict, there was more than enough turmoil to create the kind of social unrest that spawns revolution. Rather than the military sort, the bodybuilding revolution was the cultural kind. The peace movement was America’s way of
POWER LINE A BRIEF CHRONOLOGICAL HISTORY OF BODYBUILDING’S GOLDEN YEARS. 1960
1965
Muscle Beach is relocated from its original Santa Monica location to Venice Beach.
Joe Weider holds the inaugural Mr. Olympia in Brooklyn. Larry Scott wins the crown—literally.
1960
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1963
1965
The “Blond Bomber,” Dave Draper, moves from New Jersey to L.A. and becomes the face of a new movement.
Navy man Joe Gold settles in Southern California and builds the first Gold’s Gym by hand.
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OLD-SCHOOL CREW
1. Dave Draper, Serge Jacobs, and Arnold Schwarzenegger watch Frank Zane pose at Gold’s in 1970. 2. Joe Weider poses with Mike Katz, Draper, and Arnold in 1970. 3. Weider mentored a young Lou Ferrigno, among others.
saying “Enough!” to the bloodshed, to the authoritarianism, to the postwar brand of social conservatism that was aching to be overturned. A seminal year in this nationwide cultural revolution was 1968. Martin Luther King Jr. and Bobby Kennedy were assassinated, Abbie Hoffman and the rest of the Chicago Eight invaded the Democratic National Convention, President Lyndon Johnson announced he wouldn’t seek re-election due to the unpopularity of the Vietnam conflict, and Arnold Schwarzenegger arrived in California. Truly, change was in the air. For generations before Arnold reached California’s golden shores, Los Angeles had been a magnet for bon vivants and dreamers alike, drawn like metal filings to the magnetic pull of its sunny clime, rolling surf, and star-making potential.
1977 The Incredible Hulk TV pilot airs, spawning a successful five-season series and the stardom of two-time Mr. Universe Lou Ferrigno.
1977 Butler follows up the book with a documentary that introduces the world to bodybuilding and Schwarzenegger.
1980
1968 A 21-year-old Austrian with an unpronounceable surname takes second in Mr. Universe, catching the attention of Joe Weider.
1974 e book umping Iron by arles Gaines d George tler is a best ller.
1977 Franco Columbu and Lou Ferrigno compete in the first World’s Strongest Man competition, shown on CBS. MUSCLE & FITNESS
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D
RIVING ALL OF
this was bodybuilding mogul Joe Weider, who firmly believed that to successfully promote bodybuilding to the masses he couldn’t just sell muscles: He had to sell a lifestyle. And that lifestyle, to his way of thinking, had to include sun, beautiful girls...and bodybuilders. In the late ’50s, Weider’s offices were based in Union City, NJ. When he moved operations to the left coast in the early ’60s, he urged employee Dave Draper to join him. Draper had been the face of Weider’s bodybuilding publications to that point, as well as an employee at his Union City warehouse. Big, blond, and boyish, Draper looked as if he’d been borne straight out of the Venice surf, and Weider sailed that ship as far as he could, creating an image that fueled the imagination of young men from Nottingham, England, to Peoria, IL. Draper would make the move in the spring of ’63 and continue to inspire countless young men to follow his path, if not literally, then in spirit. Still, for all of Draper’s physical appeal, Weider still felt that a piece of the puzzle—the one that would truly popularize bodybuilding—was still missing. Unquestionably, he had the looks and brains, but Draper was a fairly shy, self-deprecating sort. What was needed was a bold, larger-thanlife personality who would help shout bodybuilding’s virtues from the rooftops. Frank Zane’s arrival on the scene in 1967 meant another handsome, heroically built athlete who could be added to the Weider stable, thus solidifying Zane’s grip on bodybuilding’s image. Zane had been a high school teacher in Florida before moving West, and he took to California’s Zen aesthetic like a bodybuilder to a barbell. He was
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RIVALS AND A RIDE
1. Mr. World Bill Grant and Mr. Olympia Franco Columbu hitch a ride on the back of Schwarzenegger at Gold’s Venice, circa 1973. They only traveled a couple of inches and back. 2. Paul Grant, Ed Correy, Danny Padilla, and Arnold go about their business at Gold’s, circa 1975. 3. Frank Zane shows the form that earned him three Mr. O titles.
intellectual, well-spoken, and precise, yet even he wasn’t quite the emissary Weider was seeking for bodybuilding, not to mention for Weider publications, Weider Barbell Co., and Weider Nutrition. It was at the 1968 Mr. Universe contest in Miami, FL, a show won by Frank Zane, that Joe came face-to-face with his ideal candidate. Despite Zane’s victory, Weider turned his focus to the 21-year-old runner-up. Standing nearly 6'2" and weighing in at a ponderous 250 pounds, Arnold Schwarzenegger was a sight to behold. With a good deal of baby fat and pasty white skin, the young Austrian was far from the bronzed and polished figure that Zane cut. Moreover, Schwarzenegger couldn’t speak more than a word or two of English. Still, Weider always had an eye for potential, and he saw it in spades in this monolithic kid. Despite the language, cultural, and age barriers, there was immediate kinship. From Schwarzenegger’s broad smile and carefree demeanor to the way he gazed longingly at the winner’s trophy backstage before the start of the competition, he displayed all the drive and passion for bodybuilding of Weider himself. Already the holder of the largest muscular arms and chest in the world, Schwarzenegger could, Weider knew, win the most coveted title in the sport of bodybuilding—the Mr. Olympia— within a couple of years and become a champion for the ages. Immediately following the Universe, Weider summoned MUSCLE & FITNESS
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Schwarzenegger to live in the United States and work for him as a “spokesathlete.” Being that opportunity was the stuff his dreams were made of, Schwarzenegger accepted the offer. After a few months in California, Arnold asked Joe if he could also bring his former training partner from Munich over. He assured Weider that Francesco Columbu wasn’t too shabby a bodybuilder, either.
CAN YOU TOP THIS?
1. Lou Ferrigno trains tri’s at the second Gold’s Gym, on 2nd Street in Santa Monica, while Danny Padilla and Les Galvin catch a breather. 2. Former Weider Publications West Coast editor Dick Tyler interviews Arnold as Mike Katz gets his pump on, circa 1969. 3. The Oak grits out a set of seated cable rows at the original Gold’s while Mr. Western America Denny Gable looks on.
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And so it was that by the turn of the ’70s, Southern California—more specifically Gold’s Gym Venice—had become home to the world’s most famous bodybuilders, all training, eating, and growing together. Within the next five years, guys like Ken Waller, Ed Corney, Mike Katz, Robby Robinson, Danny Padilla, Roger Callard, Denny Gable, Kent Kuehn, and Lou Ferrigno, all future legends, would join the fray.
With all the collective firepower assembled in that sub-5,000-squarefoot concrete box, it was only a matter of time before sparks flew, sparks that would set bodybuilding afire, both inside and out. As the public began to take notice of the cultural phenomenon growing out of Venice, so did bodybuilding itself experience a growth spurt, in the way its athletes plied their trade.
’70s, Southern California had become home to the world’s most famous
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A
S JOE WEIDER
worked to help drive bodybuilding into the public’s consciousness, the sport’s top competitors continued reinventing the way they built their physiques. It was a time of exploration in bodybuilding, and the original Gold’s crew tinkered with the age-old formula the rest of the bodybuilding community had accepted as the de facto system. Until then, the typical bodybuilder would usually adhere to a training protocol that involved four to six workouts per week, one per day, with three to five straight sets of 10 reps, three to five exercises per body part. Straightforward and an easy metric to remember. Schwarzenegger, however, liked anything but easy, so he began tinkering with things— supersetting chest with back here, working out twice a day there—until he (and, by default, his Gold’s Gym peers) were following a routine that resembled the one practiced by the previous generation only insofar as it required the repetitive lifting of black metal plates. The most noticeable diversion from the old-school style of training came in the form of the double split routine, something especially championed by Schwarzenegger. This involved not only dividing the body into groups to be trained on alternating days, but also split between morning and evening routines. In other words, six days of training per week divvied up into 12 workouts. In addition to supersets, other Weider Training Principles (coined by Joe Weider himself, who codified existing methods under one umbrella) were also brought to the forefront during this time, such as dropsets and getting a peak contraction. Thanks in large part to Schwarzenegger’s übercompetitive nature and the rapidly escalating quality of pro bodybuilders during this era, bodybuilders of the 182
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DAVE DRAPER’S 2000s have a broad palette of techniques from which to paint their physiques. The routines are just as valid and effective today. Here we’ve compiled some of the signature routines of the best bodybuilders to come out of this perfect storm. If you have the strength to weather them as the legends once did, then you too may just one day build a physique for all times.
LEG ROUTINE EXERCISE
SETS
REPS
Leg Extension
3–5
10–12
Calf Raise
3–5
15–20
5
10–6
Deadlift
FRANK ZANE’S
SHOULDER ROUTINE EXERCISE
Lateral Raise
SETS
REPS
6
8 THE MOVES THAT MADE THE PHYSIQUES
1. Dave Draper performs a cross-arm front squat at the original Gold’s Gym. 2. Frank Zane favored seated broomstick twists and credited his varied ab workout with giving him one of the best midsections of all time. 3. Arnold watches Frank practice pose at Gold’s, circa 1970. MUSCLE & FITNESS
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ARNOLD SCHWARZENEGGER’S
BICEPS/TRICEPS ROUTINE EXERCISE
SETS
REPS
5
10
4
10
4
10
Superset 1
Lying Dumbbell Extension Superset 2
Overhead Triceps Extension Superset 3
Dip
ED CORNEY’S
BACK ROUTINE EXERCISE
T-bar Row
GO FOR THE GOLD’S
1. Arnold employed dips as a finishing move in his triceps workout and often included them in his chest routine as well. 2. Standing dumbbell curls came first in the Schwarzenegger arm routine. 3. Ed Corney, who often trained with the Oak, won Mr. Universe in 1972 and competed into his 60s.
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SETS
REPS
6
8
YOU ARE YOUR MOST POWERFUL ADVOCATE. MORE THAN EVER, COLORECTAL CANCER IS A PERSONAL MATTER. Today, colorectal cancer (CRC) is the second leading cause of cancer death in the United States,* but that may be changing. Research shows that knowing the genetic and molecular makeup of your colorectal tumor may lead to safer, more effective treatment, just for you. Make it personal. It’s your tumor. Talk to your doctor about testing your tumor. Speak up. Ask questions.
Go to SU2C.org/colorectalcancer to learn more.
Greg Kinnear, SU2C Ambassador
Stand Up To Cancer is a program of the Entertainment Industry Foundation, a 501(c)(3) charitable organization. *According to the Centers for Disease Control and Prevention (CDC), colorectal cancer is the second leading cause of cancer death in the United States when men and women are combined.
THE STRAIGHT UP SERIES
BICEPS > HIT THESE 10 SETS HARD TO PEAK YOUR ARMS. BY JOE WUEBBEN /// PHOTOGRAPHS BY PER BERNAL
ot all curls are created equal, particularly when you factor in all the various types of equipment available and a multitude of training techniques that can (and should) be used. If you think hitting biceps is boring, it’s probably because your curling menu is limited to the usual suspects: barbell curls, preacher curls, and machine curls, done for three sets of 10 each, rinse, and repeat. This 10-set biceps challenge will change that. We kept the standard dumbbell curls to set a strong mass-building tone from the jump. From there, things get more interesting. Drag curls introduce a new line of pull from standard curls; try them and you’ll feel the difference. Cable curls and one-arm cable hammers might be familiar moves, but utilizing dropsets and rest-pauses, respectively, infuses a spark of intensity that allows you to keep volume in check and still thoroughly exhaust the biceps to promote growth. A chance at bigger biceps—that’s something that never gets old. 186
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ALTERNATING DUMBBELL CURL
RYAN TERRY is a fitness model and IFBB physique pro. Follow him on Twitter: @ryanjterry
CABLE CURL
STRAIGHT UP: BICEPS
ONE-ARM CABLE HAMMER CURL
THE WORKOUT
BICEPS EXERCISE
SETS
REPS
8 Smith Machine Drag Curl
3
8–10 *
One-arm Cable Hammer Curl G R O O M I N G B Y N ATA L I E M A L C H E V
SMITH MACHINE DRAG CURL
1
20**
*Perform one dropset on each of the two sets. Select a weight you can do for 10–12 reps. When you reach failure, immediately drop the weight two to three pin placings and go to failure again. **Select a weight you can do for around 10 reps. Go to failure on one arm, then immediately switch arms and go to failure again. Continue going back and forth between arms until you’ve completed 20 reps per arm.
S H O T O N LO C AT I O N AT G LO B A L F I T N E S S I N C . , G A R D E N A , C A
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What will happen to my tattoo when I start adding size?
A:
DAVID CANGELLO, M.D.,
JJ MILLER
ASK
How often should I include a deload day in my training program? —DAN B., CENTENNIAL, CO
A:
IT ALL DEPENDS ON
the intensity—meaning the load you’re working with—and the amount of volume in your program. As you increase your training load and decrease your volume (which is part of a solid program), you’re putting more stress on your central nervous system. Deloads are really, really important to help your central nervous system reset itself. 194
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Depending on the type of training that you’re doing, a true deload should happen every fourth to sixth week, where loads are at 40% to 50% of your typical training weight.
JUNE 2016
MICHAEL GEREMIA is an N.A.S.M., C.P.T., C.E.S. certified personal trainer.
SEND YOUR QUESTIONS TO
[email protected]
DELOAD
Is eating fruit post-workout beneficial? ED K., NORWALK, CT
A:
FRUIT HELPS
restore your glycogen, but doesn’t do much for protein resynthesis. So it’s important to pair the fruit with some protein, about 20 grams.
LESLIE BONCI, R.D., is the sports dietitian for the Pittsburgh Pirates, Toronto Blue Jays, and Kansas City Chiefs; and the owner of Active Eating Advice by Leslie.
EY List of states ere waivers are t enforceable: CALIFORNIA NEW JERSEY CONNECTICUT WISCONSIN DELAWARE
WEEK 1 WEEK 4
Can I sue my gym if I get injured using their equipment but signed a waiver —PETER C., ROCKVILLE, MD
M AT T HI A S D RO BECK /C O R BIS ( 2 ); A L A M Y
A:
IN MOST STATES,
you can’t sue if you get hurt even if the gym’s management or employees were negligent. But some states say waivers are unenforceable. You can bring a claim against the trainer or the gym if it was their fault. Most gym waivers cover their employees but not always trainers, who are contractors.
You can also look into making a claim against the gym equipment manufacturer. It always has to be someone else’s fault, though, not just that you got hurt.
ADAM BLANK is a partner at Wofsey, Rosen, Kweskin & Kuriansky LLP in Stamford, CT.
ROBERT HARIRI, M.D., PH.D., is chair-
ASK
man of MYOS RENS. For more on his formulation, Rē Muscle Health, go to remusclehealth.com
I read the recent M&F story on myostatin and would love it if there was a supplement that reduces it. But wouldn’t anything you ingest be destroyed by stomach acids before it reached the bloodstream? —MIKE T., EL PASO, TX
MUSCLE & FITNESS
JUNE 2016
a very important regulatory protein that is highly conserved in all vertebrates. It is one of the molecules that has been carried forward in evolution to play an important signaling roll, and it is connected to what is called the TGF beta class of molecules. TGF beta is transforming growth-factor beta. That is a class of molecules that is responsible for controlling much of the biology of inflammation, repair, defense, etc. Myostatin plays an important role that has this additional effect of suppressing the recruitment of satellite stem cells from muscle, to divide and repopulate muscle. As to your question about an oral myostatin blocker being destroyed in
the gut: that is complete fiction. Many believe that all proteins are broken down and denatured during digestion. That is a fallacy because the vast majority of your immune system resides in the gut…in the walls of the intestines. The fact is that the majority of proteins, especially proteins of certain configurations, survive digestion; they make it through. Some proteins survive even better than other nutrients. I’ve come up with what we call a proteolipid complex. It’s lipids and proteins— hundreds of them—that are found in egg yolks, and much of that material survives digestion in an active form, and gets absorbed. If protein didn’t survive digestion, there would not be food allergies. When you have a food allergy, you’re allergic to large peptides. Moreover, if all proteins and all lipids were denatured, how would bacteria survive transit and take up residence in the lower intestines? Anybody who says that these proteins can’t be absorbed is wrong. The pharma industry has played with absorption and bioavailability in a variety of ways. Just as a pharmaceutical company creates what’s called an enteric coating to help get a pill through the stomach, certain things, like egg yolks, have their own kind of intrinsic enteric coating, and it’s with this that the proteins make it all the way through. And just like a bacterial cell, it has a cell wall, and that cell wall allows it to survive digestion. The ability to modulate myostatin activity using a convenient, orally active dietary supplement formulated into a variety of products provides a powerful tool for those seeking to maximize the health and performance of their skeletal muscle.
PAV EL Y T HJA LL
196
A:
FIRST, MYOSTATIN IS
SEND YOUR QUESTIONS TO
[email protected]
I took some time off from training and now I’m cramping up badly. What am I doing wrong?
A: DON’T FRET Geremia recommends to “start light, check your ego at the door, and listen to your body. Everyone will return to ‘normal’ at a different rate.”
I get blisters on my feet when I run more than a few miles. STEVE H., TUCSON, AZ
JOHN FEDELE/CORBIS; COREY JENKINS/CORBIS
A:
GET NEW, DIFFERENT, OR
better accommodating footwear (a snug shoe), because blister formation occurs if there’s too much friction between the skin and some external source. A cheap, quick fix, however, is to put a bandage or Band-Aid over the affected area to minimize the rubbing and friction. But again, if there’s going to be trauma, you’re going to cause a blister and there’s kind of no way around that.
DAVID BANK, M.D., is an assistant clinical professor of dermatology at Columbia Presbyterian Medical Center.
Muscle & Fitness (ISSN 0744-5105), Vol. 77 No. 6, is published monthly except combined December/ January and July/August issues each of which counts as two of twelve in an annual subscription by Weider Publications LLC., a division of American Media, Inc. 4 New York Plaza, 4th Fl, New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright © Weider Publications, LLC 2016. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Subscription rate is $42.97 for (1yr) 12 issues in U.S.A. In Canada (1yr) 12 issues $ 59.97. Outside of U.S.A. and Canada (1yr) $91.97 U.S.Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 3408954 or write to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc, PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Muscle & Fitness, P.O. Box 37207, Boone, IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications, LLC. and cannot be used without permission in writing. Muscle & Fitness is not responsible for returning unsolicited manuscripts, photographs or other materials. Weider Publications, LLC and American Media publisher of Muscle and Fitness, does not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications, LLC or American Media Inc, verify the accuracy of any claims made in conjunction with such advertisements. Tile Trademark registered in U.S. Patent and Trademark office. Reprinted by special agreement in England, Germany, Italy, Austria, Japan, Canada, Netherlands, Korea, Poland, Slovak Republic, Lebanon, and China. Printed in the U.S.A.
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Get Healthy Now! Getting muscular is always worthwhile, but never at the expense of one’s health. FOR MOST OF THE THREE-PLUS
FIVE RULES TO GET HEALTHY NOW! 1
2
3
4
5
EAT ORGANIC If not all the time, at least do so when it’s convenient.
SPIKE INSULIN NATURALLY Have honey or fruit postworkout, not candy.
MEATLESS MONDAYS Try ditching meat one day each week. (meatless monday.com)
STIMULATE, DON’T ANNIHILATE Train hard, not too hard. It worked for Lee Haney.
MEDITATE Escape with yoga or hike in the woods. Find a yin to your gymtime yang.
decades I’ve been training, health concerns took a mega–stretch limo backseat to my goals of getting peaked biceps and a six-pack. This was wrong. As a young aspiring bodybuilder, I focused on transforming the appearance of my body, ignoring internal needs in favor of my pecs, quads, and lats. While my muscle myopia did beget me a respectable physique, it also begat stomachaches, headaches, and, I’m guessing, more colds than I would have had if I focused on food quality rather than macros alone. At 50, I now see the folly of my youthful ways. Though I never dabbled in chemical solutions for muscle gains, I did, at times, consume more meal replacements than meals, ignored the quality and source of my food, and gorged myself in an attempt to add a few pounds of muscle. Again, wrong. Yes, it’s important to think about protein, fats, and carbs. But you should also question them: Which farm did that steak come from? Is it one where cows are injected with hormones and antibiotics? Were your vegetables and grains genetically modified or exposed to pesticides? Does that prepackaged meal contain chemicals you can’t pronounce and cheap ingredients that have low bioavailability or, worse, are potentially carcinogenic? I’m not trying to be a buzzkill. Go ahead and aim to get as big, strong, lean, and athletic as your heart desires. But you can do so while also taking care of your organs not spelled m-u-s-c-l-e. You’ll feel better and still have that hard-earned muscle when you’re 50. And that’s the right thing to do. DUSTIN SNIPES
POWERFUL BODYBUILDING amounts of potent muscle building ingredients 12³3,;,('867,1*´2535235,(7$5<%/(1'6 Ć3$7(17('683(5&5($7,1( Ć3$7(173(1',1* %&$ $5$7,2 Ć0$66,9( *2))8//<'26('$&7,9(6
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