Muscle & Performance Magazine.pdf

EXPLOSIVE

ENERGY

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NO3 PUMP TECHNOLOGY *

ADRENALINE & FOCUS *

GREAT TASTE & MIXABILITY *

*These statements have not been evaluated by the Food and Dru g Administration. These products are not intended to di agnose, treat, cure, or prevent any disease

CONTENTS

3 1 . 9 0

FEATURES

34 BODY OF WORK

The release of the documentary Generation Iron is getting the professional bodybuilding world — and its fans — pumped. PLUS: An interview with Generation Iron star and 2012 Olympia runner-up Kai Greene By Steven Stiefel

52 HEAVY DOES IT

Few set-and-rep schemes deliver more results than 5x5 training, particularly where size and strength are concerned. It’s time to add some weight to your program. By Chris Logan

67 GET STACKED

Compose the perfect supplement plan by mixing and matching these six stacks. By Mike Martinotti

DEPARTMENTS 11 BODY SHOP: Training, Nutrition & Supplements 20 WORKOUT OF THE MONTH: Back + Legs 22 PEAK PERFORMANCE: Disc Drive 24 FOR WOMEN: Timely Tips to Blast Body Fat 26 PRO CORNER: Jose Bautista 28 BRAND SPOTLIGHT: Optimum Nutrition 30 GOAL GETTERS: Nathan Williams 80 PRODUCT INSIDER: Nordic Naturals 83 TOP SHOP: Product Overviews 90 5 WAYS TO: Train Calves

SEPTEMBER 2013 VOL. 5 NO. 9

PUBLISHER Cheryl Angelheart

ǧǧ Jordana Brown   Alexander Norouzi   Donna Diamond    Laura (Flores) Thorne   Jeannine Santiago    Vicki Baker Ȁ  Alice Negrete   Patrick Sternkopf    Dana Collins   Mike Carlson; Chris Logan; Mike Martinotti; Lara M cGlashan, CPT; Jill Schildhouse; Steven Stiefel; Eric Velazquez, NSCA-CPT   Kai Greene, Peter Lueders, Anthony Presciano, Robert Reiff, Nathan Williams

Efrem Zimbalist III �� Ƭ  Andrew W. Clurman �� Ƭ  Brian J. Sellstrom �� �� �� Ƭ  Patricia B. Fox �� �� ��ǡ �� Muscle & Performance is printed monthly in the U.S.A. © 2013 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

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YOUR BEST CANBE BETTER Your goal is full effort and maximum results, and you push yourself day after to day to make it happen. But once fatigue sets in, failure can’t be far behind. If you want to raise the bar, you need to fend off fatigue and fuel your efforts with the innovative endurance and recovery support of AMINOx™, BSN®’s effervescent amino acid formula designed to help unlock your true performance potential.

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THE BODY SHOP SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY CHRIS LOGAN.

1 T F A A NC E

2

3 t O i l C oc o n u

ee n a ter ha s b t la te l y, w t u n o c o C ig h d O i l D V l t he l ime l n ce l K a F la xs e e V g G n H i H g V g [ o D h c o n u t s, o R L O IU R P Á o i l fr o m c o u n hea l t h y, L O 7 KH t he h i g he s t le ve l s t l R u K b V À I R K r i ll O i H d t o be a m o n g la n t. SH F L À F W \ S c o n s i dere a j or re b o o t. s o f a n y p p ha 3 a 7 K L V L V D V r y h i g h i n o me ga g e m o m l a o f ha s ha d a e d i u m- c ha i n ’s a l s o ve g l pr o v i de s s t be t i a n i o h d t i d v e o e r s p x m F la i t io n t o n o w t ha t h i c h m u I t ’s r ic h i n sa t ura te d fa t s 3 s. In a d d W V W R À V K R L O NU L OO k n o w s b y V L Q À V K n i c a c i d, w o d y t o E PA e le n o e s, o n i y l d i r r À e e H v c Q r ter E U EH D F L G t he b tr ig l y R I OD \ L n W V i W W P L À d ID \ V H U te  Q era b l y s h o D r  H d e i D P E L v s J U n n G . H S H h o o t P R l c c G R G a Z W D e re H W K d h t ha t a le n g t h ' +$ W KH KHUH L V a m o u n t R L O KD V W KH ica l t o g o o er s. T he ir s s l ike l y D Q G W KH Q 7 a grea ter h t O g L o n R o i l are cr it d m ore re sear c h i n d K i a V v h t À o f r V L Q 1 ) p a n o d y i s le u c h p i d f or m o ID W W\ D F L G B u t m ore l is he d t ha t ver h o w m a t ea n s t he b n d e n d s u p p h o s p h o l i t o s m e o h te t m a f b o e e h b t d u e m a s o me , w h i c h i s ea n i n g t h i s be i n g p t t he y a l s o ha ve a t o s t ore t h or f ue l i n s tea d. ver te d, m y o u o me ga- 3 s f or m a n d are t he n a o h t c  s s H t X te e m T a g L e , t h f \ V i n d i c i oa va i la b le s f o u n d i n ce l l u ’re ve ga n o f y o ur u s i n g c ha i n tr ig l y cer ide s D F W R Q S K t b S o y P L s W s Q le D n F u c u le j or i ty V L J Q L À le, t ha Me d i u m le t is s ue, sa me m o le 2 ) be i n g le s s “ o i ly ” s h o u l d ge t t he ma K R L O D Q G f or e xa m p are m u s c n ce p s p l V s; e À h e We k n o w, D G LUH F W U R OH n P o a l s ID W V IU R me m bra e n e n ha u s pe n d s D V \ V R PH JD  e y ma y e v p or t in g o i ls — i t s W LQ J R Q [ VHH G R L O h r t D À V K R L O S OD i ld i n g a n d i s e Á d h t n H o V a X n a G t h s u p Á RD b u NU L OO R L O D Q n u p ta ke, W KHU W KD Q i i n m u s c le fa t b ur n i n g. B u t UD te o U y r n WH p a D m Z r r o w t h. L Q i n a b o n u s. i t ea s ier f o l o wer r m u s c le g g te n i m p l ica te d er fa t s t ha t are i a k a re g m , t t o p o t h ) be i n g a t here are HD O WK D Q G e s t; a n d 3 o n: K r i ll are K g i d R W O o t LD F À ta m i na t i D O V R EH QH H r is k o f c o n ea n s f o u n d a t t he UH DUH W KUH H +  V V H ta c À W Q s ma l l cr u s f o o d c ha i n i n t he t he b o t to m o f . c i t A n tar c

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THE BODY SHOP

MAX STACK

ARMED AND READY ,Q WKH KRXU EHIRUH D ZRUNRXW \RX VKRXOG KDYH WKH PLQG RI D ZDUULRU DUPLQJ IRU battle. You should consider all the tools and implements that will help you conquer. 0DNH VXUH WKHVH VXSSOHPHQWV DUH LQ \RXU arsenal.

UNI-BOMBING

ONE-LEG ROMANIAN DEADLIFT Build muscle and a well-balanced physique one limb at a time with this unilateral exercise Target: hamstrings, glutes

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PHYSICAL SCIENCE

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MUSCLE & PERFORMANCE

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13

THE BODY SHOP SUPER SUPPS

EDITORS’ PICKS These supplements, our picks for the month, work particularly well with the training and nutrition programs in this issue.

BSN Amino X

Re se rv e a ge O rg anics Re s v er a t ro l

Men’s tri tional S ys tems Rainbo w Ligh t Nu tamin One Energ y Mul ti vi

You thH2O

n FiberD X BarnDad Nu tri tio

Dymatize Nutrition Iso-100

T op Se cr et Nut ri t ion L-Car nit i ne Plus Gr ee n Cof fe e Ex tr a ct

Ca f feine Prolab Nu tri tion

14

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T ru e At hle K r e- Alk aly n te P ow de r

percent increase in the risk of developing Type 2 diabetes from drinking one additional 12-ounce sugar-sweetened soft drink every day, according to a study published in the European journal Diabetologia.

MUSCLEANDPERFORMANCEMAG.CO M

THE BODY SHOP

SWEET TOOTH

CONTROL YOUR CRAVINGS Countless get-lean diets have failed because of junk-food binges. You know KRZ LW JRHV ³ \RX KDYH WKDW ÀUVW ELWH of Ben & Jerry’s, and 10 minutes later, you’ve eaten an entire pint of the stuff. It doesn’t have to be this way. Surprising new research shows that eating small amounts of junk food can actually satisfy you just as much as polishing off the entire container. In a study published in the journal Food Quality and Preference, two groups were given substantially different portion sizes of the same junk foods — chocolate, apple pie and potato chips — and were told they could eat as much of these foods as they wanted. In one group, the snacks totaled 1,370 calories; in the other, it totaled 195 calories. After 15 minutes, each group was surveyed. The high-calorie group consumed 77 percent more food than the low-calorie group, but (and here’s the kicker) they did not report feeling DQ\ PRUH VDWLVÀHG WKDQ WKRVH ZKR DWH the smaller portions. The take-home here: It doesn’t take gorging yourself to squelch a sweet tooth or other hunger craving. Jonesing for some ice cream cake? Fine. Have a tiny piece, achieve satiety, then get back to clean eating.

CHART ATTACK

FOOD VS. SUPPLEMENT Sometimes you feel like a nut. And so much the better if that nut contains all your daily selenium needs — and more. But we bet that you don’t often feel like beef liver. And if you do, then you probably don’t feel like eating 31 pounds of it. This chart shows the amounts of certain foods required to get the full daily requirement of four critical minerals. It should make you even more grateful for supplements.

16

NUTRIENT

DAILY REQUIREMENT

GOOD FOOD SOURCE

QUANTITY TO EQUAL DAILY REQUIREMENT

CALORIES TO GET YOUR DAILY REQUIREMENT

Calcium

1,000 milligrams

ricotta cheese

12 ounces

642

Potassium

3,500 milligrams

beet greens

21 ounces

102

Copper

2 milligrams

beef liver

500 ounces

19,000

Selenium

35 micrograms

Brazil nuts

less than ½ nut

15


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THE BODY SHOP

HEART POUNDING

WALK, DON’T RUN If you’re searching for a lowintensity complement to your heavy lifting and HIIT cardio sessions, the American Heart Association suggests that walking briskly is just as effective as running when it comes to protecting yourself against high blood pressure, high cholesterol and diabetes. As reported in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, the association analyzed data on more than 33,000 and 15,000 runners and walkers, respectively, and found that the KHDOWK EHQHÀWV ZHUH FRPSDUDEOH between the two activities, provided that the same amount of energy was expended in both — meaning that your brisk walk would have to be of longer duration than your run. So if your joints can’t handle the pounding of a jog but you want to do something outside the gym to protect your health, slow down a bit and walk instead. �

 WORKOUT OF THE MONTH

the two bodyparts into a single, synergistic session to boost growth. Because intensely training large muscle groups increases the body’s natural production of testosterone and growth hormone, you’ll be rewarded with growth in two areas that will help you add pounds of new mass fast. Keep the protein jugs at the ready — your body’s going to need it after this.  > On the Hammer Strength Iso-Lateral Row, keeping one handle in the back position forces a longer peak contraction on HDFK UHS VLJQLÀFDQWO\ LQFUHDVLQJ WKH LQWHQ sity of the exercise. > The lunge serves as a perfect transition into hamstring work. While it works your quads and glutes, recent studies found that it actually increases strength in the hamstrings more than any other muscle group. > To achieve the proper stretch on the Romanian deadlift, be sure to keep your glutes back and your hands close to your legs throughout.

BACK + LEGS Dig deep and add mass fast with this taxing posterior-chain workout. BY ERIC VELAZQUEZ, NSCA-CPT

T

here’s a saying in bodybuilding: “Backs and legs win shows.” Don’t believe us? Watch this month’s Mr. Olympia in Las Vegas. Without ques��ǡ �� ϐ�� will have some of the most insanely developed lats, quads and hamstrings you have ever seen. When these sinewy gents turn their backs to the stage, the gasps will be audible, as will the scribbling on the judges’ scorecards. Why all the posterior fanfare? For one, the muscles of your back and legs comprise the majority of your total body mass. So when they are well-built, it gives the illusion of much more size than, say, bigger biceps. But the other reason that these bodyparts get so 20


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SEPTEMBER 2013

much attention from gawking onlookers as well as those at the scorers’ table is because these are two of the most grueling muscle groups to train effectively. Leg workouts — which should almost always begin with some version of the squat — can test much more than your strength. They can test your physical — and sometimes, digestive — mettle because of the tremendous energy and determination that they require. And when it comes to the back, the inability to see your muscles working can hinder the crucial mind-muscle connection, leaving many to simply go through the motions week after week. To remedy this — and in honor of those who will compete for the coveted Sandow later this month — combine

EXERCISE

SETS

REPS

Barbell Squat Barbell Row Dumbbell Walking Lunge superset with Pull-Up Dumbbell Romanian Deadlift superset with Alternating Hammer Strength Iso-Lateral Row

4 4

81 81

3

12

3

to failure

3

12

Back Extension tri-set with Lying Leg Curl tri-set with Leg Extension

3 3

12 (each arm)2 15-203

3

15-203

3

15-203

1

Rest no more than two minutes between sets. If you require more rest, try reducing the weight you’re using. 2 2Q WKH ÀUVW UHS SXOO ERWK KDQGOHV EDFN +ROG RQH KDQGOH LQ WKH IXOO\ FRQ - WUDFWHG SRVLWLRQ DV \RX DOWHUQDWH VLGHV for reps. 3 Choose a resistance that brings about IDLOXUH DW WKH OLVWHG UHS UDQJH 'R QRW rest between sets or exercises. BUILDING BLOCK: To

maximize growth potential, any lifter looking to build a better overall posterior chain should build in a separate day of training at least 72 hours removed from this one that includes heavy deadlifts.



PEAK PERFORMANCE

IT’S ALL IN THE WRIST: Unlike throw-

ing a baseball or football, there is very little arm involvement when you throw � ��Ǥ ��ǡ �� ϐ�� �� depends more on how fast you spin it rather than how hard you throw it. “You don’t use your arm to throw a Frisbee,” Karter explains. “The arm is just a delivery system. Most people want to snap their wrist down like the way they throw a ball, but with a Frisbee, you want to keep it parallel with the ground. If you roll your wrist over, it’ll be like an airplane wing turning on its side and crashing. The idea is to keep it level and create that lift and spin by snapping your wrist. �� ǡ �� ϐ��Ǥ If the spin is greater than the speed of ��ǡ ��ǯ�� ϐ�� Ǥǳ STEP WITH IT: When most people pick

up a Frisbee, they push their hips back, lean forward and try to push the disc forward. But when you transfer power from one object to another, you have to get the hips involved. As you prepare to throw, step forward with the same foot as your throwing arm. Keep your front foot pointed in the direction you are throwing in and step it across your body to the opposite side. Just as you snap your wrist quickly, open your hips to help transfer more power to the disc. Keep your elbow close you to your side the whole time. A FOREHAND: The backhand throw instinctively feels better than a forehand, but that doesn’t mean the �� ϐ�� ǡ Karter says. He feels that the forehand throw — a staple in Ultimate Frisbee — is just as easy; it’s simply underused. For a forehand, make a peace sign and put it under the Frisbee, touching the inside of the rim. Keep your thumb �� Ǥ �� ϐ�� side the rim stabilizing the disc. If you are throwing with your right hand, step to the right side and bring the throwing hand behind your body. Snap your wrist, keeping the Frisbee parallel to the ground. Release the disc before the hand travels in front of your body. TRY

DISC DRIVE Learn to master the ultimate summer beach sport. BY MIKE CARLSON

B

aseball may be America’s pastime, but if there’s a quintessential American sport, it’s Frisbee. Born out of Southern California beach culture, the Frisbee is as integral to the idealized summer vacation experience as the convertible, drivethrus and bikinis. The story of the Frisbee ȋ�� ϐ�� ǡ �� word “Frisbee” is a registered trademark of the Wham-O toy company) is one of American ingenuity and entrepreneurship, while the modern incarnation of �� ϐ�� the ultra-competitive and highly aerobic Ultimate Frisbee to the slow and precise Frisbee Golf. While disc sports mean many things to many people, one thing 22


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SEPTEMBER 2013

is universal: At some point this season, a Frisbee will be tossed in your direction. You better know how to toss it back. �� ϐ�� ϐ�� ǡ �� and accurately. That’s because tossing a disc is unlike throwing any other type of ball or object. “The weird thing about the Frisbee is that right-handed throwers step with the right foot, which is completely opposite of every other throw,” says Kerry Karter, a physical education instructor at Las Positas College in Livermore, Calif., and head coach of their Ultimate Frisbee Club. Here, Karter lays out some tips to make a counterintuitive motion feel more natural.

Lastly, Karter advises keeping a strong grip on your Frisbee. “Hand grip has a lot to do with how far you can throw,” he says. “A 98-mile-per-hour fastball is not coming with a loose grip.”  MUSCLEANDPERFORMANCEMAG.COM

FOR WOMEN FIVE WAYS TO CUT 100 CALORIES:

Ȉ �� ͺ �� Ǥ Ȉ �� ȋ�� Ȍ �� Ǥ Ȉ �� �� ȋͺ �� ȌǤ Ȉ �� �� Ǥ Ȉ �� ʹ �� Ǥ SNOOZE TO LOSE

�� �� ʹ010 �� Annals of Internal Medicine, �� ǯ� �� ȋ��Ǧ�� Ȍ �� Ǥ � �� ǡ 50 �� ǡ �� ǡ �� ʹ5 �� Ǥ �� ǡ �� Ǧ �� Ǥ GET FISHY

�� �� �� �� Ǧ �� ϐ�� ϐ�� Ǥ � �� ǡ ϐ�� Ǥ SPICE UP YOUR LIFE

�� ǡ �� ǡ �� ʹ0 �� Ǧ ��Ǥ �� ϐ��ǫ �� ǡ �� ϐ�� Ǥ � � �� ǡ ��  �� Ǧ �� Ǥ BE A GOOD EGG

TIMELY TIPS TO BLAST BODY FAT The latest science behind effective fat loss.

�� ǡ �� �� ʹ005 �� Journal of the American College of Nutrition. �� 400 �� Ǥ ��ǣ �� Ǧ�� Ǧ �� Ǥ

BY LARA MCGLASHAN, CPT

POWER IT UP

I

� ��ǯ�� ǡ �� ǡ �� ǯ� �� ϐ��Ǥ ��ǯ� �� ϐ�� ǡ �� �� Ǥ �� ǡ �� ǡ ��ǯ�� Ǥ BE A MATH WHIZ

�� ǯ� �� ǡ �� ǣ � �� ǡ �� ͵ǡ500 ��Ǥ � �� ǡ �� 500 �� ǡ �� 500Ǧ�� ϐ�� Ǥ FIVE WAYS TO BURN 500* CALORIES:

Ȉ �� 45 ��Ǥ Ȉ �� 150 �� Ǥ Ȉ ��Ǧ�� Ǥ Ȉ �� Ǥ Ȉ �� Ǧ��Ǧ�Ǧ�� Ǥ *Based on a 130-pound woman

24


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SEPTEMBER 2013

�� ǣ  �� �� �� �� ϐ�� Ǧ �� ʹ͵ �� Ǥ DO CARDIO SECOND

�� ǡ �� ϐ�� ϐ��Ǥ �� ϐ�� 15 ��Ǧ �� ǡ �� ǯ� �� Ȅ �� Ǥ GREAT GRAPEFRUIT

�� 7Ǥ1 �� ǡ �� �� �� ��Ǥ �� ϐ��Ǥ   ȍȎ 

�� �� ��ǣ  �� ϐ�� Ǧ�� ϐ�� 1ʹ ��Ǥ  MUSCLEANDPERFORMANCEMAG.COM

THIS IS WHERE

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PRO CORNER

It’s a long season and holding on to muscle is tough. How do you manage that? Well, everybody loses weight during the season. Your legs are sore, your body’s sore everywhere. I try not to lose muscle mass, though, so I try to keep my protein intake up and do my maintenance work. During the season, I’m not as strict with my diet as I am in the offseason. It’s a tough, long season and it wears on you, and if there’s a lot of structure [to your diet], you’re limiting yourself. Since we’re playing so much, I could use the extra calories. But the key for me is MuscleTech Performance Series Nitro Tech because you can always have the powder available to supplement with. I keep it in my hotel rooms, in my locker and at home. There are a lot of times when there are only certain foods available to you, whether it’s that late-night menu at the hotel or the restaurants are closed or you wake up after breakfast is over, so Nitro Tech helps give me the nutrients that I need. Sometimes, I’ll chug one before bed, too. 

BASE BUILDING

Here’s the legs-and-core routine that Jose Bautista uses to build long-ball power.

JOSE BAUTISTA This baseball all-star builds and maintains long-ball power for 162 games using MuscleTech products and a focus on recovery. BY ERIC VELAZQUEZ, NSCA-CPT

H

ardcore sports fans will sometimes take issue with baseball players, suggesting that their sport is less physically demanding than others. Toronto Blue Jays slugger Jose Bautista, who has clubbed more home runs than any other player in the American League the last three years, including a career-high 54 in 2010, takes issue with that statement — and not out of personal bias but because of the facts. “I think baseball players are more well-rounded athletes,” he says. “Baseball doesn’t require you to be good at just one or two things — you have to be able to do a lot of things well.” ��ǡ ��ǡ ��ϐ��ǡ ��ing and throwing are chief among the acute, in-game demands of ballplayers, but with 162 games — each lasting several hours — on the regular-season schedule, there are few elite athletes who can claim comparable levels of stamina. ��ǡ �� ϐ�� a player to maintain muscle mass or to 26


S EPTEMBER 2013

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retain high levels of conditioning over such a demanding stretch, which is why Bautista is a huge fan of preseason prep and in-season maintenance work. At the heart of his plan is recovery. How do you get your body ready to handle the rigors of such a long season? Preseason, we are really just trying to build up strength and stamina. We do some power exercises for major muscle groups and incorporate that with a lot of core and stability work. The thing about baseball is that you don’t just need to work out one particular part of your body. You use a lot of torque, you’re running a lot, you have to work on your arm. There’s a lot to do. How does this change once the season starts? After the season starts, we just try to maintain. It’s a good mix of going through circuits station to station with some cardio work.

Exercise/Activity Sets Reps/Distance Treadmill Run 1 400 meters Squat Jump 1 10 Medicine-Ball Rotational Throw 3 15 Medicine-Ball “Shot Put” 3 15 Walking Lunge* 3 10 (each leg) Bulgarian Squat* 3 10 (each leg) *Wearing a 40-pound weighted vest Bautista follows this workout with various Pilates-style and exercise-ball-based ab- dominal exercises.

Medicine-Ball Rotational Throw: With his shoulders perpendicular to a wall and knees slightly bent, Bautista holds a med ball with outstretched arms, turns away from the wall and aggressively swings back toward the wall, releasing the ball against the wall. Bautista catches the rebound and rotates into the next rep. Medicine-Ball “Shot Put”: With his shoulders perpendicular to a wall and knees slightly bent, Bautista holds a med ball against his chest, turns away from the wall and aggressively swings back toward the wall, “shot putting” the ball with the hand farthest from the wall. Bautista catches the rebound with both hands and rotates into the next rep. MUSCLEANDPERFORMANCEMAG.COM

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COMPARE WITH THE COMPETITION AND SEE FOR YOURSELF.

Beta-Alanine

Ingredient Amounts Fully Disclosed

(Long-Lasting Muscle Pumps)

(Enhances the Musclebuilding Process)

NeuroCore ®

YES

3000mg

Competitor #1

NO

(Amount Not Disclosed)

YES

Competitor #2

NO

L-Citrulline

ZERO

(Uses Inferior L-Arginine and Does Not Disclose Amount*)

Creatine HCI

L-Theanine

Caffeine Anhydrous

(Increase Muscle Size)

(Focus Support)

3200mg

3000mg

YES

YES

NO

ZERO

NO


ZERO

NO

YES


* A recent study on nitric oxide metabolism shows that L-citrulline is scientifically superior to arginine for increasing plasma levels of arginine. Reference: Schwedhelm et al., 2007. Br J Clin Pharmacol. 65(1):51-9.

(Extreme Intensity)

YES

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Rhodiola

Yohimbe Extract

(Adaptogen)

(Enhances Sensory Experience)

YES

YES

NO

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NO

NO

3 1 0 2 © . e s u e r o f e b l e b a l d a e R

BRAND SPOTLIGHT

PLATINUM PERFORMANCE Optimum Nutrition reveals its new casein protein. BY JILL SCHILDHOUSE

W

hen it comes to an Olympic medal, gold is the metal all athletes strive for. But while gold is nothing to sneeze at, it’s platinum that many athletes are craving — well, in terms of their sports-nutrition supplements, anyway. Optimum Nutrition recently added to its Platinum line of products, which already includes Platinum Hydrowhey, the fastest, purest whey protein; Platinum Pre-, a preworkout energy and focus formula; and Platinum Hydrobuilder, a

Speaking of best-tasting, Platinum Tri-Celle Casein is available in chocolate decadence, vanilla bliss and strawberry in�� ϐ��Ǥ �� before bed. ǲǯ�� ϐ��ǡǳ �� says. “After I went to the gym one morning, I simply used a glass and a spoon to mix up my Platinum Tri-Celle Casein — I didn’t even need a shaker cup. And I was sitting at work with a bagel in front of me at my desk, and I didn’t even want to eat

“OPTIMUM NUTRITION RECENTLY ADDED TO ITS PLATINUM LINE OF PRODUCTS WITH THE LAUNCH OF PLATINUM TRI-CELLE CASEIN.” comprehensive postworkout recovery formula — with the launch of Platinum Tri-Celle Casein. “This is the pinnacle of our slow-digesting-protein lineup,” says Tim Weigard, communications coordinator. “It offers 30 grams of protein from an advanced casein protein blend, the relaxing properties of L-theanine to help you make the most of your postworkout recovery, and it’s an excellent source of calcium. It also has 12.5 grams of essential amino acids for anti-catabolic muscle support.” But what makes this product worthy of the platinum-level designation? “We’ve restructured the micelles that make up the casein so that they’re three times larger than normal,” Weigard says. “This means these super-sized molecules will form an ultra-thick gel that takes several hours to be digested and absorbed. So what we’ve got is our slowest casein, which is also the easiest to mix and the best-tasting yet.” 28


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��Ǥ �� ǡ ��  �� Ǥ � �� ϐ�� lasts quite a while.” Because of the company’s success, it’s in the middle of building a new powdered production facility in Aurora, Ill., that will be four times larger than the current facility (which also will remain in operation). But Optimum Nutrition remains committed to quality during this growth period. “To us, the quality experience isn’t just how the product works,” Weigard says. “It’s how it tastes, it has to be easy to mix up and it basically has to be trouble-free. You have to enjoy every aspect of the product.” There’s no imminent end to that enjoyment. With 2014 �� ǡ �� ϐ��ǡ along with reformulations to update current products where newer technology makes it possible — all to ensure that Optimum Nutrition continues to provide its customers with optimal products.  MUSCLEANDPERFORMANCEMAG.COM

GOAL GETTERS

pounds!” he says. “I got mad and decided I needed to start counting calories. I hadn’t really been keeping track of my food intake, but I realized that in order to keep my size, I would have to eat more food more regularly.” Though his atomic metabolism would incinerate just about anything he consumed, including junk food, Williams was careful and diligent about his nutritional choices. He made balanced meals and carried his food with him to college, noshing between classes and at the library. “I shot for 4,500 to 5,000 calories daily,” he says. ǲ�� ϐ�� ǡ �� Ǥǳ ��ǡ yes, but it worked: Williams was back up to 150 pounds in short order, and there he stayed.

Age: 20 +RPHWRZQ 6SULQJÀHOG 0R Starting Weight: 110 Ending Weight: 150

NATHAN WILLIAMS Most people are resolved to lose weight; Nathan Williams is resolved to gain it. BY LARA MCGLASHAN, CPT

Light-Bulb Moment: Size Matters �� ǡ ϐ�� ǡ ��ǡ ��Ǥ �� student Nathan Williams had everything going for him but the size part, and after one obliterating body check too many, he decided to do something about it. “I was a sophomore and weighed all of 110 ��ǡǳ �� ��ǡ �� ʹ�Ǥ ǲ �� ǡ �� wasn’t hard to do. I needed to be stronger and, of course, bigger.” ��Ǧ��ϐ�� �� Taking what he had learned through magazines and in a school weightlifting class, Williams hit the gym. He created his own workouts �� ǡ ��Ǧ��ϐ�� lateral lunges that he thought would improve his game. His speed and �� ǡ �� ϐ��ǡ �� ϐ�� Ǥ ǲ� ��  �� ǡ  �� 135 pounds,” he says. “My senior year I was 140, and I made the varsity team and was assistant captain.” Though the end of high school also spelled the end of hockey for Williams, he kept up his lifting, gaining 10 more solid pounds for an all-time high of 150. For those doing the math, that’s 40 pounds in only four years. Not too shabby. Light-Bulb, Part Deux All was smooth sailing for Williams … until it wasn’t. “One day after a workout, I hopped on the scale and had dropped down to 138 30


S EPTEMBER 2013

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Big Business But a hardgainer’s struggle is never over: Williams is still on the size train, working toward his goal weight of 160 pounds. To keep progressing, he hits each bodypart twice a week in the gym, taking one full day off from training on Sundays, and prefers � �� ʹǤ ǲ�� ϐ�Ǧ nition and lower reps add mass,” he says. “Some��  �� ǡ ��  �� terms of strength, but most of the time, I stick to �� ʹ ��Ǥǳ � �� super-sized 5,000-calorie diet. Though he is currently focused on the business of getting bigger, Williams would be open to competition. “I’m strong for my size and have squatted 415 before, so I might try powerlifting,” he says. “But I also have friends who bodybuild, so  �� Ǥ �� ǯ� �� ʹ percent body fat, it wouldn’t be hard to diet down for a show. I’m not sure yet what I want to do, but at this point, anything is possible!” 

NATHAN’S ADVICE FOR HARDGAINERS

� The best moves for gaining mass are compound, complex motions that use a lot of muscle groups at once. Things like squats, lunges, deadlifts and bench presses should be workout staples. � Hardgainers need to eat a lot. And I mean a lot. If you can’t stomach all the food or GRQ�W KDYH WLPH WR PDNH LW DQG HDW LW ÀQG D weight-gainer shake you like. � To make steady gains, change your workout every four to six weeks. If you do the same thing all the time, your body adapts and you stop progressing. � Writing things down can really help you make gains. I write down everything — my goals, how long I want to take to reach them and every workout I do each day. That way you can see your progress on paper as well as in the mirror. � I eat fat at night. It sticks to me better and helps me gain size more quickly if I eat cream cheese or peanut butter before bed.


a i c r a G . E h p e s o J y b o t o h P

Muscle & Performance

photo shoot with Kai Greene at Bev Francis Powerhouse Gym in Syosett, N.Y. By Peter Lueders

T HE R E

D . E P

M

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LE A S E O F

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I

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R

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N I R O

N N I I D S L I G U E B T Y T I D N O G B T L H A N P E O I S R O S F E

L E F E I T S

E N V E S T Y B

I

t doesn’t take much to get the crowd in the Orleans Arena in Las Vegas excited — a well-oiled physique, a perfect lat spread, quads �� ϐ��Ǧϐ�� Ǧ �� Ǧ�� ϐ�Ǧ nition. But what appeared on the screen in the middle of the Mr. Olympia compe�� �� ʹ01ʹ �� mood to a whole new level. �� ǡ �� arena went dark and the many screens lit up with footage of Arnold Schwar�� ϐ��ǡ �� �� ʹ011 ��ǡ � ��Ǧ �� �� ��ǡ �� Ǧ �� ǥ These scenes, interspersed with mon�� ��ǡ �� heavyweights grunting, sweating and heaving iron, heralded the release of a �� ϐ��Ǥ �� Generation Iron, it fol�� the lead-up to the very event the crowd was at the Orleans to watch that night. The name is an intentional nod to the 1�� Pumping Iron, otherwise �� ϐ�� Schwarzenegger and Lou Ferrigno — �� Ǧ ing — to international stardom. But a lot has changed in the past 35 years, and it’s those changes that director Vlad Yudin set out to chronicle when he decided to step into the lives of several of the competitors for the title of Mr. �� ʹ01ʹǤ �� got unparalleled access, shadowing �� of the Olympia contest itself to discov�� Ȅ ��ǡ �� ǡ ��ϐ�� Ȅ �� current state of the sport. �� ϐ��Ǥ � �� �� ϐ�� ϐ�� Ǧ �� Ǥ � ϐ�� �� �� �� ��ǡ �� �� �� �� ��ǡ �� ��ǡ ǤǤǡ �� ʹ01ʹ runner-up Kai Greene a mere couple months out from his next head-to-head �� �� ��Ǥ �� 1�� �Ǥ  �� ʹ01ʹ �� Ǥ � �� Ȅ �� shake — and read on. 36


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Vlad Yudin directing Hidetada Yamagishi

On location with Roelly Winklaar (L)

y n a p m o C r a d a l V e h T / n e s n e r o S s i r h C

On location with Phil Heath (L)


ADVANCED

LEANMASS CYCLO TREN™ HELPS:

OPTIMIZER

U "*/< /-/"-/," 1/</"I U   6-I U *- < -/," */ " / "9I U *,""/  1-  *,", -I

DEXTER JACKSON “THE BLADE” INFINITE LABS ® ATHLETE I.F.B.B. PRO BODYBUILDER MR. OLYMPIA

*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.

GENERATION NEXT Vlad Yudin is a 30-yearold Russian emigré with a resume that includes a couple of features and a documentary on the life and death of Puerto Rican-American rapper Big Pun. How in the world did he decide to immerse himself in the world of professional bodybuilding? That was one of the questions we asked him when we sat down to discuss Generation Iron.

HOW WOULD YOU DESCRIBE GENERATION IRON?

It’s Pumping Iron about the current generation of pro bodybuilders. Pumping Iron �� ϐ�� Ǧ ers to professional bodybuilding back �� 1970�Ǥ �� �� ��Ǧ �� �� �� ǯ� ��Ǧ �� ϐ�� Ǥ Pumping Iron helped catapult them into �� ϐ�� Ǥ Generation Iron isn’t a sequel — it’s � ��Ǧ�� ϐ��Ǥ �� ǯ� �� that Pumping Iron �� Ǧ �� Ǥ � �� ϐ�� bodybuilding for theatrical release for �� ͵5 ��ǡ �� Ǥ � �� Ǧ �� Ǥ  �� 38


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has changed in bodybuilding since the ǯ70�Ǥ �� ǡ �� remained the same: It’s still taboo and underground.

��ǡ �� ��ǡ �� ��Ǧ ��ǡ �� �� �� ��Ǥ WHAT WERE THE LOGISTICS? HOW DID YOU FILM THE MOVIE?

WHO’S IN THE FILM?

�� �� �� �� ��ǡ �� Ǧ �� ʹ01ʹ �Ǥ �� Ǥ  �� ǡ �� ϐ��Ǥ �� Ǣ �� ��Ǥ �� Ǧ �� Ȅ ��ǯ� �� Ǥ � �� ǡ �� Ǥ �� ϐ�� Ǧ �� Ǥ � �� ʹ01ʹ ��ǣ �� ��ǡ ��

�� ϐ�� ǯ� �� ʹ01ʹ ��Ǧ pia; it’s about the sport of pro body��Ǥ �� ʹ01ʹ ��ǡ �� ǡ �� Ǥ � ��  �� �� ϐ�� ��ǡ �� �� ϐ�� ��ǡ �� ϐ�� ��ǡ �� ϐ�� �� �� �� ϐ�� ��ǡ �� Ǥ � �� ��Ǥ �� ǯ� �� Ǧ��Ǧ�� ϐ�� Ǥ � �� MUSCLEANDPERFORMANCEMAG.COM

way, putting a lot of effort into production value. We’ve been working on this ϐ�� Ǥ � �� Ǥ �� ǯ� �� ϐ��Ǥ �� Ǧ �� Ǥ �� don’t know what the story is before you �� ϐ��Ǥ � �� ϐ��Ǥ ��ǯ� � �� Ǧ�� ϐ�� ǡ �� Ǥ HOW DID YOU BECOME INTERESTED IN THIS TOPIC?

ǯ� � ϐ�� ϐ��Ǥ ǯ� � �� Pumping Iron, 40


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�� Ǥ I saw it again a couple of years ago, and ��  �� ȏPumping Iron producer] Je�� ��ǡ �� Ǥ Nothing had been done to explore the �� ing, so I started researching the sport, �� ��Ǥ  �� of cool, fascinating personalities in the sport, but they hadn’t been given the ex�� Ǥ  �� ing in its own right but that would also �� and characters.

PUMPING IRON HAS HEROES AND VILLAINS. DID YOU TRY TO ACHIEVE THAT SAME DYNAMIC?

�� �� Ǥ �� ǡ �� �� Ǥ � ϐ��ǡ Kai looks like an aggressive predator �� ǡ ��  �� �� ϐ��Ǥ �ǯ� � �� Ǥ But whether or not you think Phil or Kai — or any of the other guys — are heroes or villains is up to personal interpretation. We didn’t set out to cause MUSCLEANDPERFORMANCEMAG.COM

s r e d e u L r e t e P y b o t o h P

GIMME AN O In September 2012, fans were fairly sure that Phil Heath would repeat and claim the Mr. Olympia title again. Here’s where Generation Iron’s cast landed in the rankings:* 1. Phil

Heath 2. Kai Greene 3. Shawn Rhoden 4. Dexter Jackson 5. Branch Warren 6. Dennis Wolf 7. Toney Freeman 8. Evan Centopani 9. Johnnie Jackson 10. Lionel Beyeke 11. Ben Pakulski 12. Roelly Winklaar 13. Ronny Rockel 14. Essa Ibrahim Obaid 15. Hidetada Yamagishi 16. Baito Abbaspour 16. Bill Wilmore 16. Fred Smalls 16. Michael Kefalianos *Victor Martinez did not compete.

go onstage. Finally, he decided not to compete. We �� ϐ��ǡ �� ǯ� ��Ǥ WHAT ELSE CAN YOU TELL US ABOUT THE FILM?

drama because we thought the story was compelling and that it would tell itself. As a side note, I’d like to add that I think that Pumping Iron had � ��ϐ�� Ǥ �� ϐ�� ǡ �� �� ǡ �� ϐ�� more muscular. Bodybuilding is a sport that’s under the radar, but it �� ϐ�� Ǥ

I’m really excited about two other elements. First, �� �� ϐ��ǯ� ��Ǥ �ǯ� � �� tor, and he was amazing in The Wrestler, � �� captures the triumphs and anguish in pro wrestling, another sport where most athletes don’t make a lot �� Ǥ �� ϐ�� ǡ �� �� ϐ�� Ǥ ��ǡ �� Ǥ ��ǯ� �� ϐ�� tion and pain because he knows a lot about body�� ϐ��Ǥ �� bodybuilders endure: the battle between the perception of beauty and art — and freakishness. ��ǡ �Ǥ �� �� Ǧ�� ϐ�� roid use. People may be surprised by many of thes e ��ǡ �� �Ǥ �� forward way.

CAN YOU GIVE US ANY SPOILERS?

Sure. But just one. Some of the guys were still battling to qualify to compete at the 2012 Olympia. Victor Martinez had been a top pro for �� ǡ �� ǯ� �� Ǥ �� ǡ ��ǯ� �� ǡ �� Ǥ �� ϐ�� shows him trying to get ready to make it to the stage. He was deal�� ϐ�� ǡ �� ǯ� �� 42


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SO WHEN CAN WE SEE THE FILM?

We’re aiming for a September 2013 theatrical release. We want bodybuilding fans and mainstream �� Generation Iron the same way they saw Pumping Iron �� ϐ�� ǣ �� Ǥ MUSCLEANDPERFORMANCEMAG.COM

e z e e r B n o s a J y b o t o h P

OLYMPIA PAST AND PRESENT

A lot can change in 37 years. In 1975, ZKHQ ÀOPPDNHUV for Pumping Iron recorded athletes training for the Mr. Olympia competition, the sport of bodybuilding was in its infancy. Now, thanks in part to the mainstream success of Pumping Iron and the athletes it followed, bodybuilding is bigger in just about every way. Here’s how.

Generation Iron

wristbands are available at generation-iron.com.

CATEGORY

44

PUMPING IRON

GENERATION IRON

NOTES

Olympia Year

1975

2012

37 years passed between the events

Winner

Arnold Schwarzenegger

Phil Heath

It was Schwarzenegger’s sixth win and Heath’s second.

Runner-Up

Serge Nubret

Kai Greene

Both Nubret and Greene were competing in their fourth Mr. O.

Number of Competitors Over 200 Pounds

3

19

,Q  WKHUH ZHUH ÀYH RWKHU competitors who weighed less than 200 pounds.

Last-Place Finisher

Lou Ferrigno (3rd)

Baitollah Abbaspour, Fred Smalls, Michael Kefalianos (tied for 17th)

'HVSLWH ÀQLVKLQJ ODVW )HUULJQR booked a TV series in part as a result of the fame garnered from his appearance in Pumping Iron.

First-Place Prize Money

$1,000

$250,000

Total Purse (Male Bodybuilding)

$3,500

$650,000

Winner’s Height

6’2”

5’9”

Winner’s Weight

235

251

Event Location

Pretoria, South Africa

Las Vegas, United States


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V S T . I S A C L O C N

N O C I

K a i 2 0 G r e 1 r 2 l i v i M e e n n g r . O e t o t h y l a t m o k p o n b a t i a P t l e a n d h i l i H n l G o s t e a e n . t h e r N n a t o w i t h i o n h e e ’ s I r o n .


T

he results have been in for nearly a year: Phil Heath beat Kai Greene in one of the closest Olympia competitions in history. So what’s left to decide? Public perception. The new documentary, Generation Iron, captures both athletes in the runup to the event and ventures behind the scenes during the competition. Af�� ϐ�� ǡ �� impressions of the 2012 Olympia may be rewritten. That has happened once before — when Pumping Iron was released in the 1970s. Generation Iron director Vlad Yudin �� ϐ�� ǡ �� ǡ � �� between Greene and Heath, two very different guys. In fact, Greene may be the most misunderstood runner-up in Olympia history. Years ago, his unique posing routines drew more attention than his physique. Now when he steps onstage, though, all the attention is on his physical achievements. Generation Iron provides another lens through which bodybuilding fans can view this bodybuilder who has nev�� ϐ�� Ȅ �� ǯ� �� building standards. Bodybuilders have always been massive square pegs that ��ǯ� ϐ�� ǡ �� �� is a rhombus, a trapezoid, an octagon: someone truly hard to peg. “I’ve seen Pumping Iron probably more than 600 times,” Greene said, explaining that most viewings were when he was a teen. “I’m a huge fan of [ Pumping Iron director] George Butler’s work. I can’t tell you how much it means to me to be a part of Generation Iron. ” While the producers describe Greene �� ϐ��ǡ �� ǯ� aware of that during our interview. He hadn’t seen any footage, and he didn’t know what the results looked like. “I know there’s a lot of decision-making �� ϐ��ǡ ��  ��ǯ� �� that. I was the ‘talent,’” he said. But when asked whether he was concerned about how he’d come across �� ϐ��ǡ �� ervations about his participation in the project: “I don’t know [how I’ll be perceived, but] I see myself as a man presenting his life, and I hope my larger message comes across.” Greene explained that he didn’t know much about bodybui bodybuilding lding science when he was younger, despite how enthralled

he was by the sport. “You have to start where you are,” he said. “Even today, I’m still living the project. My development as a man and an athlete is a product of my thinking.” And that’s the takeaway he wants to impart to every young �� ϐ�� Ǥ Of course, once you already know the results, the suspense of Generation Iron is not in who wins; it’s in how the participants respond. “I don’t remember �� ϐ�� ǡǳ �� Ǥ ǲ�� ϐ�� ϐ��Ǧ��Ǧ��Ǧ wall approach. And the moment where Phil was announced as the winner is a blur to me.” In other words, Greene is �� ϐ�� as anyone. He’d like to know what happened, too. Still, the Mr. Olympia runner-up rec�� ϐ�� ϐ�� in his career: “I knew this was a tremen�� Ǣ �� �� ϐ�� in third place in the 1975 Olympia, and he was able to launch an entertainment career that’s lasted until today today.. “My achievements have been recorded in a time capsule in Generation Iron that will probably outlive me.” This is important to him. “Can you imagine being cast in the follow-up or sequel to �� ϐ�� ǯ�� life? It’s an overwhelming feeling and a brilliant statement. One of the most important parts of my life has been documented, and a part of my body of work will survive.” �� ϐ�� goal was to win the Mr. Olympia title in 2012, but he has nothing but respect for Heath: “I have tremendous respect for Phil’s accomplishments and intelligence, and I give him credit for holding the title that I hold closest to my heart.” Still, while Greene has no personal antipathy toward Heath, “I don’t have him over for dinner,” he said. �� ǡ �� ϐ��ϐ�� makers behind Generation Iron want to �� ϐ�� ble, and they said that they constructed the behind-the-scenes storylines in an accurate way that allows you to choose whom to root for: Greene or Heath, the iconoclast or the icon. The good news is that the next Mr. Olympia battle between Greene and Heath takes place on Saturday, Sept. 28, 2013. And Generation Iron is scheduled for release in September 2013. Both are battles for a place in history.  MUSCLEANDPERFORMANCEMAG.COM

E

A Few set-and-rep schemes deliver more results than 5x5 training, particularly where size and strength are concerned. It’s time to add some weight to your program. BY CHRIS LOGAN PHOTOS BY ROBERT REIFF

V Does It

EXERCISE IN FOCUS: LEG PRESS Just because you’re doing five reps on an exercise doesn’t mean you necessarily have to do five sets of it. Sullivan has you doing 5x5 on barbell squats, but because he’s ever mindful of overtraining, leg presses get only three sets of five reps.

C

onventional training wisdom always seems to err on the lighter side. Tech�� ϐ��ǫ ��ǯ�� going too heavy. Not as �� ǯ� �� ǫ � �� Ǧ er reps. Enough. �ǯ� �� off the bar and start piling it on (within ��ǡ �� ȌǤ ��ǡ ϐ�� ǡ �� ǯ� �� Ǣ building muscle does. And if you want to build muscle, you need to get strong, too. ��ǯ� �� Ǧ lar, tried-and-true schemes that call for moderate weights and reps — 3x10, 4x8, 10x10. But if you want to maximize strength and the appreciable size gains that come along with it, try erring on the heavier side with another classic method that might just trump them all: 5x5.

ii 5X5 SAMPLE WORKOUTS INSTRUCTIONS:

Do no more than two of these workouts per week. “Don’t perform 5x5 training every week for every bodypart,” Sullivan says. “This heavy style of lifting will quickly drain your central nervous system and will lead to overtraining. Choose two major bodyparts each week to apply 5x5 to.” ³

³ For all exercises in

all workouts, increase weight on every set, whether it’s a warm-up or working set. ³ On warm-up sets,

the weight/effort should be light to moderate; for 5x5 sets, each set should be at or approaching failure.

54


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QUADS EXERCISE

SETS

REPS

REST

Barbell Squat (warm-up) Barbell Squat Leg Press Leg Extension

2 5 3 3

5-7 5 5 12-15

1.5-2 minutes 2-3 minutes 2-3 minutes 45 seconds-1 minute


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CALCIUM

PROTEIN

FAT

CALCIUM

PROTEIN

FAT

EXERCISE IN FOCUS: INCLINE DUMBBELL BENCH PRESS In this workout, incline dumbbell presses come before flat benches. Feel free to vary exercise order from workout to workout. If your upper pecs are a weak area, do inclines first, when your muscles are at their freshest. Otherwise, alternate flat and incline every other time you train chest — if you did flat first last workout, do inclines first the next.

i

THE POWER OF FIVE

The 5x5 protocol has been around for at least a half century, so it’s nothing new. Iconic bodybuilder Reg Park, a threetime Mr. Universe in the 1950s and ’60s (and Arnold Schwarzenegger’s boyhood idol), swore by the method and is considered a pioneer of 5x5 training. ȋ�� �� �� ϐ�� legitimacy to 5x5 when he published his 1976 football training book The Strongest Shall Survive.) Park, at 6 feet 1 inch and about 225 pounds, was considered one of the bigger bodybuilders of his time, so anything he was doing in the gym was believed to be effective at building muscle, not just strength.

ii CHEST

56

EXERCISE

SETS

REPS

Incline Dumbbell Bench Press (warm-up) 2 Incline Dumbbell Bench Press 5 Bench Press (warm-up) 1 Bench Press 5 Pec Deck 2

5-7 5 5-7 5 12-15

1.5-2 minutes 2-3 minutes 1.5-2 minutes 2-3 minutes 45 seconds-1 minute


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SEPTEMBER 2013

REST


Maybe sharp words and not hard objects are what got you in this game. You got picked on so you picked up the iron. As you grew, the insults faded. Today, you’re bigger than ever. But go below the skin and there could be trouble. Muscles without strong and flexible joints, tendons and ligaments can lead to serious injury and take you out of the game. It’s easy to build a big house, but how do you reinforce a foundation you can’t see? For the past seven years, Animal Flex has been leading the pack as the #1 rated, award-winning, comprehensive joint supplement in the world.Think of it as supplemental insurance for your joints. After all, if tons of elite lifters put their faith in Animal Flex, shouldn’t you? So the next time you put it all on the l ine, pull yourself together and lift fearlessly. For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.

i

BACK EXERCISE

SETS

REPS

REST

Barbell Bent-Over Row (warm-up) Barbell Bent-Over Row Pulldown (warm-up) Pulldown Straight-Arm Pulldown

2 5 1 5 3

5-7 5 5-7 5 12-15

1.5-2 minutes 2-3 minutes 1.5-2 minutes 2-3 minutes 45 seconds-1 minute

The 5x5 system is what it sounds ��ǣ ϐ�� ϐ�� Ǥ � �� Ǥ �� ϐ��Ǧ�� ǲ��ǳ �� Ǧ�� Ǧ �� 1ʹǦ�� Ǧ �� Ǧ �� Ǧ�� ǯ� �� Ǧ �� Ǥ � �� ǣ �� ϐ�� ǫ �� ǡ �� Ǧ �� Ǥ ǲ�� ϐ��Ǧ�� ϐ�� ǡǳ �� �� ��ǡ � �� ǡ �� ��Ǧ�� �� �� ��ǡ ǤǤ ȋ��Ǧ��ϐ��Ǥ��ȌǤ ǲ�� Ǧ �� Ǥ �� ϐ�� ǡ �� Ǧ �� Ǥ �� Ǥ � �� ǡ �� Ǧ�� Ǥǳ

ii

EXERCISE IN FOCUS: PULLDOWN Pulldowns aren’t an exercise typically done for low reps with heavy weight. Just remember, range of motion is key. If you can’t reach the bar all the way to your upper chest on a majority of your reps, you’re going too heavy. Even when doing 5x5, it’s important to squeeze your shoulder blades together at the top of each rep.

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S EPTEMBER 2013

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EXERCISE IN FOCUS: HAMMER STRENGTH SHOULDER PRESS Machine exercises allow you to really overload the target muscle because stabilizers aren’t relied on as much as they are with free weights. Take this opportunity to pile on some weight. With seated dumbbell shoulder presses, having a spot is essential — not so much on Hammer Strength presses because you can fail on a rep and the weight will be safely caught by the machine.

i

What’s so magical about the number “5” anyway? According to Starr, nothing really. In his book, he cites research that showed that four to six sets of four to six reps delivered optimal results, so �� ϐ�� ϐ �� ϐ�� reps. If you think about it, though, not �� ϐ�� a crossover between strength and size, �� ϐ�� Ȅ �� ʹ�� ͵�� Ȅ �� ǡ � �� Ǧ trophy. HEAVY STUFF

Sullivan designed the following 5x5 workouts, paying careful attention to reducing the risk of overtraining. This style of training isn’t just a matter of �� ϐ�� ϐ�� exercise of every workout; rather, you pick one or two exercises for a muscle group to subject to 5x5. And don’t get �� �Ǥ � Ȅ �� ǯ� �� ϐ�� Ǥ

ii SHOULDERS

60

EXERCISE

SETS

REPS

REST

Seated Dumbbell Shoulder Press (warm-up) Seated Dumbbell Shoulder Press Hammer Strength Shoulder Press Dumbbell Lateral Raise

2 5 4 3

5-7 5 5 12-15

1.5-2 minutes 2-3 minutes 2-3 minutes 45 seconds-1 minute


S EPTEMBER 2013

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i

“The goal is to select a weight that �� ϐ��Ǧ �� ǡǳ �� Ǥ ǲ�� ϐ�� ϐ�� Ǥ ��ǯ� �� ǯ�� Ǧ �� Ǥ �� ϐ�� Ǧ�� Ǥ �� ϐ�� ǡ ϐ�� ǡ �� on the third and fourth, and only three �� ϐ�� Ǥ ��ǯ� �� Ȅ �� Ǥ �� ǡ ��ǯ�� Ǥǳ �� ǯ�� Ǧ �� ϐ�� ϐ�� ǡ �� ǡ ��ǯ� �� Ǥ ǲ�� ǯ� ��Ǧ �� ǯ�� ǡǳ �� Ǥ ǲ� �� ǡ �� ϐ�� Ǥǳ �� Ǧ �� Ǥ � � �� ǡ �� ϐ�� Ǥ �� ǡ �� ȋ�Ȍ

EXERCISE IN FOCUS: DIP

Weighted dips not only will help pack on size to your triceps; your shoulders and chest will be worked, too. Other good triceps exercises for which to use 5x5 include close-grip bench presses (provided you have a spotter) and lying triceps extensions (with a straight or EZ-bar), aka skullcrushers. The latter move provides slightly better isolation of the triceps than dips and close-grip bench.

TRICEPS EXERCISE

SETS

REPS

REST

Dip* (warm-up) Dip* Cable Pressdown

2 5 3

5-7 5 12-15

1-1.5 minutes 2-2.5 minutes 45 seconds-1 minute

*If bodyweight-only dips are too easy for the prescribed rep range, do ZHLJKWHG GLSV ,I WKH\�UH WRR GLIÀFXOW GR DVVLVWHG PDFKLQH GLSV

ii

62


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SEPTEMBER 2013


i

with higher rep work. (In Sullivan’s workouts, 5x5 moves are followed by sets of 12 to 15 reps.) This not only will keep nervous-system demands in check but also will expose the muscles to varying hypertrophy-inducing rep ranges. Because, after all, heavy weight and low reps isn’t the only way to build muscle — it’s just one of the best. “It’s key to strike a balance with your training,” says Sullivan, who recommends 5x5 training for individuals of all levels, from newcomers to professional bodybuilders. “Alternate your standard-style workouts with 5x5 routines each week.” 

BICEPS EXERCISE

SETS

REPS

REST

Barbell Curl (warm-up) Barbell Curl Machine Preacher Curl

2 5 3

5-7 5 12-15

1-1.5 minutes 2-2.5 minutes 45 seconds-1 minute

EXERCISE IN FOCUS: BARBELL CURL For isolating and adding size to the biceps, nothing beats the classic barbell curl. Maintaining good form is important, but a small amount of cheating is OK on the last rep or two of an occasional set. When cheating, lean back just enough to get the bar moving upward, then lift it the rest of the way up using only your biceps.

* 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. © 2013, Medical Research Institute

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YOU CAN TRAIN, and you can optimize your diet, but unless you’re doing both in tandem, you won’t be getting the best results possible. And even then, when you have a solid training program and a smart diet all mapped out, you still need to consider a supplement plan. Smart supplementation doesn’t just mean grabbing a jug of whey protein powder and a container of creatine, though both are critical for gym-goers. Instead, a supplement plan needs to be like an orchestra — each element works beautifully on its own, but together they create a symphony of size and strength. Unfortunately, building a symphonic supplement plan requires a broad understanding of nutrition science. Fortunately, we have done all the studying and have composed six supplement stacks for six different goals. They’re not mutually exclusive — you can take one, two, three or more. Orchestrating them, then, is up to you. M U S C L E - B U I L D I N G /

S T R E N G T H S T A C K

Whether you go to the gym to get bigger or stronger or both, �� ϐ�� Ǥ WHEY PROTEIN �� Ǧ�� Ǥ ȋ�� ǤȌ �� ǡ �� Ǧ�� ǡ �� Ǥ �� Ǧ�� ǡ �� ϐ�� Ǥ �� Ȅ �� Ǥ CASEIN PROTEIN �� ǡ �� Ǥ �� Ǥ �� ϐ�� Ǥ BRANCHED-CHAIN AMINO ACIDS ��ǡ �� Ǥ �� ǡ �� ǡ �� Ǥ �� �ǡ �� Ǥ CREATINE �� 68


S EPTEMBER 2013

•

�� Ǥ � �� ǣ �� ǡ �� ȋ�� Ǧ�� Ȍǡ �� Ǧ�� Ǧ� �� Ǥ BETA-ALANINE �� Ǥ �� ǡ �� ǡ �� ǡ �� ǡ �� Ǧ�� Ǥ �� �� �� �� Ǧ �� ϐ�� Ǥ

Stack Info: Take all supplements within 30 minutes before workouts and within 30 minutes after workouts. Whey Protein: 10 to 20 grams before training and 20 to 30 grams after training Casein Protein: 10 grams before training and 10 to 20 grams after training BCAAs: 5 grams before and after workouts Creatine: 1 to 5 grams (depending on the form you use) with your preworkout and postworkout shakes Beta-Alanine: 1.5 to 3 grams before and after workouts MUSCLEANDPERFORMANCEMAG.COM

G S T A C K F A T - B U R N I N

It’s not surprising that fat burners are popular supplements, but with so many to choose from, �� ϐ�� ϐ�� stack. Crafting your own by combining these four ingredients or buying a fat burner that uses most of these will have you covered — allowing you to uncover your new abs. CAFFEINE Sure, caffeine is a stimulant that makes you more alert, but it also helps dieters by boosting the number of calories the body burns and blunting hunger (which decreases the number of calories consumed). In addition, caffeine works directly on fat cells. It binds to them and increases the amount of fat leaving them while decreasing the amount stored in them. GREEN-TEA EXTRACT The active ingredients in green tea are catechins, particularly epigallocatechin gallate. EGCG increases levels of norepinephrine, which is a neurotransmitter and a hormone related to adrenaline that increases metabolic rate and fat burning. GREEN-COFFEE EXTRACT The act of roasting coffee beans turns them brown, makes for a great cup of joe — and destroys chlorogenic acid, a critical component for fat loss. It works synergistically with the caffeine in the beans to burn the fat that caffeine releases from fat cells. SYNEPHRINE The main active ingredient in the Citrus aurantium plant, synephrine has been shown by research to boost metabolic �� ϐ�� or blood pressure. It also helps to enhance fat loss by stimulating receptors on fat cells to release more fat and by blunting appetite so that you eat fewer calories than you burn each day.

Stack Info: Take them together two or three times per day between meals, with the first dose in the morning before breakfast. On workout days, take one dose 30 to 60 minutes before workouts. Caffeine: 100 to 400 milligrams Green-Tea Extract: About 500 milligrams standardized for EGCG Green-Coffee Extract: 200 to 400 milligrams standardized for about 50 percent chlorogenic acid Synephrine: 5 to 20 milligrams (from a standardized Citrus aurantium extract)

70


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www.USPlabsDirect.com www .USPlabsDirect.com Copyright USPlabs, LLC. These statements have not been e valuated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. Statements based on data findings for individual ingredients

E N E R R G G Y Y - A N A N D E N D U R R A A N N C E - B U I L D I N G S T A A C CK

The word “energy” makes many people think of the jolt that they get from a preworkout product or a stimulant like caffeine. However, the type of energy we’re talking about here is the long-lasting, calm energy that doesn’t cause you to get jittery or to crash later on. Using the right supplements can keep you alert and focused but calm and cool at the same time. Plus, they can help you work out longer. CITRULLINE MALATE Clinical studies show that subjects taking this combination of the amino acid citrulline and malic acid report less fatigue and experience a 35 percent increase in energy production in the body. In the body, citrulline is converted to arginine and then to nitric oxide, which enhanc�� ϐ�� ǡ �� fatigue when levels build up. COENZYME Q10 Having ample amounts of this enzyme in the body is critical for maintaining energy levels. After age 20, levels of CoQ10 in the body start to decline, so supplementing with it daily can make a big difference. Japanese researchers found that subjects supplementing with 300 milligrams of CoQ10 per day for eight days experienced less fatigue during exercise and recovered faster between bouts of exercise. RHODIOLA ROSEA Considered a stimulatory adaptogen be-

72


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SEPTEMBER 2013

cause it increases the body’s resistance to a variety of stressors, Rhodiola rosea can increase energy levels in muscle cells, as well as increase the amount of oxygen carried by the blood to exercising muscles and allow for greater amounts of fat to �� Ǥ �� ϐ�� in improved exercise endurance. RESVERATROL This potent antioxidant found in grape skins �� ϐ�� risk of cancer, better heart health, protection from diabetes, enhanced fat loss, higher and increased energy levels and endurance. Resveratrol increases the number of mitochondria (which produce the majority of the body’s energy) in cells, including muscle cells. Resveratrol also may help increase life span and has been shown to enhance insulin sensitivity.

Stack Info: Take them together 30 to 60 minutes before workouts for an endurance boost or any time during the day for a long-lasting energy boost. Citrulline Malate: 1 to 3 grams CoQ10: 200 to 300 milligrams Rhodiola Rosea: 300 to 1,800 milligram milligrams s Resveratrol: 50 to 500 milligram milligrams s


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Ready for the understatement of the year? Testosterone is important for men. The hormone is critical for muscle growth, keeping fat off and, of course, maintaining sex drive and performance. Once you’ve seen the end of your 20s, your years of maximal testosterone levels are behind you. If this is you, consider stacking the following ingredients or looking for a commercially made test booster that includes most of them. D-ASPARTIC ACID Also known as D-aspartate, this amino acid is found naturally in nerves and organs in the body. It’s produced in the pituitary gland, where it stimulates the release of luteinizing hormone, which travels via the bloodstream to the testicles, where it causes a boost in testosterone production. D-aspartate is also produced inside the testicles and acts on Leydig cells (special cells in the testicles that produce testosterone) to increase testosterone production. An Italian study reported that subjects taking D-aspartate increased their testosterone levels by more than 40 percent in less than two weeks. ASHWAGANDHA Also known as Withania somnifera, this plant is best-known for its adaptogenic effects, much like Rhodiola. Indian researchers recently found that it also works well to boost testosterone levels. They gave men ashwagandha and reported that the subjects with normal testosterone levels at the start of the study experienced a 15 percent increase in testosterone levels by the end of the three-month trial and that testosterone levels rose by 40 percent in subjects who began with low levels. FORSKOLIN The active compound in the herb Coleus forskohlii, which is a member of the mint family, forskolin is known for its fat-burning properties and is also recognized as an effective testosterone booster. Forskolin activates an enzyme in Leydig cells, causing them to produce more testosterone. University of Kansas researchers found that men taking forskolin �� ʹ �� ϐ�� levels and less body fat than men taking a placebo.

Stack Info: Take these three supplements to get your testosterone climbing. D-Aspartic Acid: About 3 grams with your first meal of the day Ashwagandha: 1,500 to 2,000 milligrams three times per day with food (On workout days, take one of those doses with your preworkout shake.) Forskolin: 20 to 50 milligrams two or three times per day before meals (On workout days, take one dose about an hour before workouts.)

N O - B O O S T I N G S T A C K

Boosting nitric-oxide levels before workouts helps to d eliver �� Ǧ�� ϐ��ǡ �� greater energy and less fatigue for a more intense workout that can produce better results. NO also can increase the volume of the muscle pump you get, which can lea d to long-term muscle growth. You can either stack these ingredients yourself before workouts or look for an NO booster that includes most of them. ARGININE With the help of the enzyme nitric oxide synthase, this amino acid is readily converted to NO in the body. A recent study found that subjects taking arginine before a biceps workout experienced a 100 percent increase in biceps blood volume during the workout. Arginine also bumps up growthhormone levels, which may help boost muscle growth. And it can aid fat burning during workouts. PYCNOGENOL This trademarked extract of the French maritime pine tree is a potent antioxidant that helps convert arginine into NO. Research shows that Pycnogenol increases NO levels by activating nitric oxide synthase, which catalyzes the conversion of arginine to NO. Plus, its antioxidant properties may help decrease the breakdown of the NO produced so that levels stay higher for longer. HORNY GOAT WEED Also known as Epimedium, this is essentially an herbal form of Viagra. Research conducted by Italian scientists showed that horny goat weed inhibits the enzyme phosphodiesterase-5, which normally breaks down NO. Block PDE5 from breaking down NO, and you’ll have more NO for longer.

Stack Info: Take these three supplements together 30 to 60 minutes before workouts. Arginine: 3 to 5 grams Pycnogenol: 50 to 100 milligrams Horny Goat Weed: 500 milligrams 74


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SEPTEMBER 2013


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H E A L T H A N D H E A L I N G S T A C K

All the exercise you do can put real stress on the body, especially if you don’t allow yourself to recover properly. The ingredients outlined in the Muscle-Building Stack above will aid recovery right after workouts, but there are other factors — your nervous system, your immune system, your endocrine system and your joints, just to name a few — that are impacted by workouts. Using these four supplements can help your body attain f ull healing and recovery. MULTIVITAMIN/MINERAL Even the most well-balanced diet lacks some micronutrients, and bodies that work out intensely regularly lose critical vitamins and minerals. Fortunately, taking a multivitamin/mineral supplement can replace what’s lacking, enhancing health but also helping to ensure that all the body’s biochemical processes function properly, which in turn enhances recovery for greater gains in muscle mass, strength and endurance, and can even keep fat gain at bay. FISH OIL Fish oil contains the essential omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which re�� ϐ�� ϐ��Ǥ �� it can reduce the risk of heart disease and stroke, as well as certain cancers and diabetes. In addition, it may boost brain function and aid fat loss, joint recovery and muscle growth. CHOLINE An essential nutrient, choline’s main role in the body is the production of the neurotransmitter acetylcholine. Acetylcholine is an important chemical for nerve signals, including those that occur in your brain, as well as those that signal your muscles to contract. Intense training can deplete acetylcholine levels, leaving you fatigued physi-

cally and mentally. Supplementing with choline can recharge your nervous system and your life. VITAMIN C This antioxidant vitamin is essential for proper healing and recovery because it’s involved in so many processes in the body. It’s a cofactor in the production of enzymes that enhance collagen synthesis. The same family of enzymes that increase collagen production also help to stop �� ǡ �� ϐ��Ǥ ��  �� plays a role in maintaining blood-vessel elasticity. And it has also been found to boost immune function. 

Stack Info: Take these ingredients with major meals once or twice a day. Multivitamin: One dose Fish Oil: 2 to 3 grams Choline: 500 to 1,500 milligrams from sources such as choline bitartrate, choline chloride or choline dihydrogen citrate Vitamin C: 1,000 milligrams

BUILD MORE MUSCLE † PROLAB helps you supersize your gains when you want to pack on dense new muscle mass. Get powered up with Quick Fire® to fuel explosive performance and push your training to the next level. Replenish with Beta Alanine Extreme® to help delay muscle fatigue and maximize every rep, then reload with N-Large3™ packed with 45 grams of mass-generating protein. PROLAB provides you a complete mass-gaining advantage to help you defy your limits – and surpass them. † You do your part. We’ll do ours.™ †

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The omega-3s found in Ultimate Omega-D3 Sport may actu�� ϐ�� ǡ �� supplement in your arsenal. While there are several different �� Ǧ͵�ǡ ��ǯ��  ��  �� ϐ��ǡ ϐ�� cause they are the ones that most research has examined. ǧ͵ǣ   

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5 WAYS TO GROW YOUR CALVES

2

MORE FREQUENCY

3

UNILATERALLY

4

BENT LEG, STRAIGHT LEG

So you want bigger calves? Let’s talk consistency. How often have you been training them up to this point? If your answer is an unashamed “once per week,” you’re not alone. Most people take that approach with most bodyparts. But a long-held and proven approach for getting a lagging muscle group to grow is to mix in a second — or even a third — training session each week. The theory is that by limiting the recovery cycle between workouts, your muscles are forced to become bigger and stronger.

Calf raises are a fantastic go-to exercise, but you can instantly crank up the intensity (read: effectiveness) of this move, and just about any other, by going unilateral. Research shows that training one limb at a time can help the body generate about 20 percent more force. Just think what 20 percent more ��Ǧϐ�� growth.

CALVES TO COWS You’ll have to expand your comfort zone if you want to stretch the tape measure around your calves. BY ERIC VELAZQUEZ, NSCA-CPT

C

alf training can be a pursuit fraught with frustration and disappointment. That’s because calves can be a stubborn and enigmatic muscle group to train, with this month’s successful approach failing you the next. Made up mainly of endurance��ǡ ��Ǧ�� ϐ��ǡ �� tional mass-gain approaches. What’s worse is that the calves are also highly adaptable, often becoming resistant to progress on a proven program overnight, seemingly for no reason. So what is the best tact for developing your lower legs? Try implementing some of the following strategies and dare your calves not to respond.

The donkey press. The standing calf raise. Even the calf raise on the leg-press machine. All these are great straight-leg moves that offer a long stretch and strong contraction for the upside-down-heart-shaped gastrocnemius. However, with the calves, you can “cheat” your leg growth by targeting the underlying soleus with bent-leg moves like the seated calf raise. As the soleus swells, it pushes out your gastrocs, giving your calves a fuller, thicker appearance.

5

GET A ROPE

1

MORE VOLUME

Some aspiring Lords of the Calf get in to hit ’em hard once per week with a couple of exercises, many in the traditional, hypertrophic eight- to 12-rep range. But newer research is showing that training in higher rep ranges (up to 30 per set) has the same effect on muscle growth as training heavier. So pitting your calves against a challenging, blood-pumping set of 25 to 30 reps may be just what the doctor ordered. And while you’re at it, think about increasing your number of sets. A large percentage of calf routines consist of two to three exercises, three to four sets each. But with the re�� ǡ �� ϐ�� Ǧ��Ǧ�� step-up in the volume department. Try your fave three or four exercises, �� ϐ�� Ǥ 90


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SEPTEMBER 2013

�� ϐ�� great way to enhance the size and shape of your calves. In order to get the most out of your time on the rope, there are two particular methods that you should master: 1) jumping on one leg at a time, which can force each calf to work harder, and 2) double-unders, which require you to get more height on each jump. To keep the focus on your calves, keep your weight on the balls of your feet. If your feet are making loud contact with the ground, you might be jumping with a midfoot, or worse, a heel strike.  MUSCLEANDPERFORMANCEMAG.COM


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