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Edited by Ray Klerck
Because ﬁt is the new rich
Ready to rumble?
The right ﬁghting moves to win
Chest in show
Follow our plan for a torso that’d make Superman jealous
Fair means or fowl?
A devilish twist on post-workout food
Use Bosu balls to strengthen your abs
Pack a punch
Prep yourself for the beach with this full-body move
Dine on time
JUNE 2006 MEN’S HEALTH 211
The UFC 60. 2 1 Upper body circuit Speed and power will keep you in the ring Wrestles Works glutes. Take a step forward with your right leg. Kick arse 2-3 times a week with one day’s rest between sessions.” he says. Perform 3 sets of 10 steps on each leg. “A great ﬁghter has a unique combination of strength. 2 Lower the bar towards your left leg while pivoting your feet left. will be on Bravo at 10pm. a professional mixed martial arts organisation. Drop your left leg’s knee and repeat. not below the belt andy Couture’s a man who knows about rucking – he’s the ﬁrst person to have held world titles in two weight divisions at the Ultimate Fighting Championships (UFC). 1 2 212 MEN’S HEALTH JUNE 2006 YYePG. holding the bar at WORKOUT 50MIN R arm’s length.Presents.For. When the weight is an inch from the ﬂoor pull up to the start position with your chest and arm. “We need to teach our muscles to move quickly and accurately. 28 May. with your wrist facing away from you. Grip the weighted portion in your left hand. fast.” Using Couture’s six-week plan will get you the explosive power you need to prove your credentials to even the biggest bouncer. a single dumb-bell or kettle bell in front of your right shoulder. Stay in the crouched position and slide the other leg forward. Repeat on right side. speed and ﬂexibility.Your workout starts here Bring left arm high behind your head then lower it.. core and shoulders It’s a knockout Punch above your weight. Execute the move quickly and forcefully. Do 6 sets of 5 reps each side. Look forward and once you get in motion stay in motion. wedging the other end in a corner.Support! . letting its knee drop down to the ground. resting for 90 seconds between each set.Proudly. hamstrings. pivoting your feet back. Perform 100 reps 1 1 Lower body circuit Get a solid core for powerful punches Duck walk Works glutes. calves and thighs Stand with feet shoulder-width apart. Royce Gracie vs Matt Hughes. The Ultimate Fighter will be on Bravo throughout June 1 Place a weight plate on the end of an Olympic bar.Thx.
Stand 2 metres from a wall. Straighten elbows to throw it against the wall.For. Tense your abs a second before you catch. moving CREDITS XXXXXXXXXXXXXXXXXXXXXXXXXXX across so your left hand lands on the ball. Perform 3 sets of 5 repetitions on each arm. Perform 4 sets. Start with both feet together and push off laterally with one leg. Run for 90 seconds after each 100 metres. This will get you airborne. Get into the pressup position with your hands slightly wider than your shoulders. your right hand on a medicine ball. resting 45 seconds between them. 1 Start by getting on your hands and knees on the ﬂoor. resting 45 seconds between sets. to develop quickness. Do 4 then sprint 50 metres – that’s 1 set. Repeat 8 times. Upon landing. ■ www. Try with 1 arm to make it harder. Perform 6 sets of 6 repetitions. holding a medicine ball to your chest in both hands.Presents. Catch it when it returns. If you’re on a treadmill.CO. Repeat this 12 times. resting 30 seconds between sets. set it for 30 seconds of bounding and 2 minutes of running at a lower speed. triceps and abs Lie in a press-up position.. shoulders.Support! . Keep your back ﬂat and lower your body until your upper arms are lower than your elbows. Keep your toes on the ground with your feet perpendicular to the ﬂoor. Keep your arms extended and with back straight.uk JUNE 2006 MEN’S HEALTH 213 YYePG. Do 4 sets of 12 repetitions. Mark out a distance of about 100 metres. 1 2 2 Medicine-ball press-up shufﬂes Works chest. Hold a slight bend in your knees. perform as many reps as you can for 20 seconds and record that number. Rest for 1 minute by running slowly then repeat and attempt to better the previous number of reps.6/06 Fighting fit 2 Bounding Works legs and upper body 3 Pop-ups Works legs. resting for 60 seconds between sets. resting 60 seconds between MH each set. core. Bend your arms slightly and push yourself up with your hands and the balls of your feet.UK Run for 5 minutes to warm up. It should look like a bouncy run with long strides. immediately push off in the opposite direction and continue the drill for a speciﬁed amount of time. Quickly straighten your arms and knees to lift both your upper and lower body off the ground. Clap your hands together mid-air and land with your body weight on your arms then let your legs touch the ground. Explosively push up and off with both hands. Repeat this 10 times. Run normally but drive the knee that’s being lifted upward until that thigh becomes parallel to the ground. Jump with each step. triceps and abs 3 Medicine-ball throws Works chest.menshealth.co.Proudly. triceps and abs 4 Super ﬂy press-ups Works chest. bend your elbows until your chest touches the ball. Keep feet hipwidth apart and core tight during the move. arms and chest 4 Lateral skaters Works inner thighs and ankles WORDS RAY KLERCK. ILLUSTRATION TOBATRON@FOLIOART.Thx. 2 Bring your knees forward and your upper body up. left hand on the ﬂoor. landing on your feet in a crouch position.
Top that with our workout programme 214 MEN’S HEALTH JUNE 2006 www.menshealth.uk YYePG. so get pumping Go ﬁgure The average man’s chest size is 41 inches.co.For.Proudly.Thx.Support! .Pump it up The average guy can bench-press 93% of his body weight..Presents.
who build rock-hard bodies without ever picking up a dumb-bell. This allows you to target your body’s fast-twitch muscle ﬁbres.Presents. working your chest twice a week with two separate routines (Day 1 and Day 2). Rest at least 2 days between workouts.” says Ferruggia. Extra muscle This routine uses several body-weight moves that train stabilising muscles in addition to your largest muscles. A stronger upper body The heavy weights you’ll use in this workout develop muscle ﬁbres that produce strength and power. This added strength improves performance in many upper-body lifts.For.Proudly. Do the exercises here as the chest portion of your upper.or total-body routine. so you end up working more muscle overall. At times.Support! ... You’re one page away from a better body JUNE 2006 MEN’S HEALTH 215 YYePG. heavierweight sets. this workout also calls for you to lift only your body weight. Perform the Phase 1 workouts (overleaf) for 4 weeks. the ones with the greatest potential for growth.” says strength coach Jason Ferruggia. “Moving your body through space is more taxing to your central nervous system than normal weight-training. peel off your T-shirt and reveal an upper body that’ll have ladies falling off their lilos Push it good The total amount of press-ups the average guy is capable of doing in one go is a mere 27 – easy! Your goal The perfect chest The routine on the next two pages attacks the primary cause of puniness: “The mistake most men make when looking for more chest size and strength is always sticking to the traditional eight-to-12-repetition principle. A BIGGER BETTER CHEST IN 8 WEEKS 6/06 Muscle 40MIN WORKOUT Simply the chest Eight weeks into this schedule to get a chest to beat the rest. This will train your body to recruit more muscle in every exercise.Thx. The pay-off Fewer crunches The press-ups and single-arm bench press challenge your core stability while building your chest. head for the beach. Think gymnasts. so your midsection works just as hard as in any ab exercise. Complete the Phase 2 workouts in the next 4 weeks. His ﬁrst rule: Change your repetition schemes and emphasise lower-repetition.
uk YYePG.) Assume the standard press-up position. resting 2 minutes after each set. so only your feet are touching the ﬂoor.Support! . try this press-up variation.co. then add 5-15kg and repeat. then push the weight back up. Get into a press-up position. then rest for 90 seconds. then push yourself back up to the start position. 1 Lie face-up on an incline bench and hold a pair of heavy dumbbells along the outsides of your chest with a neutral grip (palms turned in). 1 (Instead of the suspended press-up. 216 MEN’S HEALTH JUNE 2006 www. you’ll need a spotter.. Pause. Loop the straps round the bar. Day 2 2 Two-Hand Incline Bench Press 2 Slowly press the dumb-bells straight above your chest. 1 Lie on a bench with your feet ﬂat on the ﬂoor. then push yourself up to the starting position. Phase 2 Day 1 1 Bar-Bell Bench Press 2 Pull shoulder blades back. Start Week 4 Finish 1 2 2 THE PLAN Do 5 sets of 4 reps at 80% of your 1RM. Do 3 sets and rest 2 minutes after each set.) Pause. Perform 6-8 repetitions. without locking your elbows. Day 2 1 Weighted Press-up 2 Keeping your body straight and your feet in the same position. Set a bar about 1 metre from the ﬂoor in a squat rack. Hold the other arm out to the side for balance. Grab an empty bar and perform 10 repetitions of the bench press. Rest for 30 to 90 seconds.menshealth. so by week 8 do 4 sets of 1 rep at 90% of your 1RM. Then follow the exercises overleaf and retest yourself every 4 weeks. Complete 4 sets. 1 Lie on your back on a bench with a heavy dumb-bell in your left hand alongside your chest. (Tuck your elbows in at 45 degrees. 1 1 2 THE PLAN THE PLAN 2 1 THE PLAN 2 Do 5-7 repetitions with each hand.Thx.Proudly. Do as many press-ups as you can. Pause. Then do only one repetition per set until you work up to the heaviest weight you can lift once – your one-repetition maximum. then immediately move on to the Cable Lying Fly to create a superset. 1 Body-Weight Suspended Press-up 2 With your hands grasping the handles. palm facing in. Increase weight but decrease reps. Pause. then lower them to the starting position. with your hands beneath your shoulders.Presents. then lower the bar to your chest. Measure your 1RM at the beginning of the schedule and then again in the last week and adjust your routine for the Bar-bell Bench Press (right) accordingly. between your shoulder blades. Ask a workout partner to place a weight plate on your back. lower yourself with a controlled movement by bending your elbows until your chest touches the ﬂoor. 1 If your gym has Blast Straps or chains.Your workout starts here Phase 1 Day 1 1 Dumb-Bell Single-Arm Bench Press 2 Push the weight up so your arm is above your chest. don’t let them ﬂare out to the sides. Do a total of 3 sets. Or do the weighted press-ups below. To determine your max. 1 Track Your Progress Record your one-rep max in the chart below. THE PLAN Do 8-12 reps. then slowly lower the weight to the starting position and repeat using the opposite arm. or one-rep max (1RM). Continue this process until the weight feels difﬁcult. Grab the bar with your hands slightly more than shoulderwidth apart and hold the weight over your chest. Benchmark of success How do you measure up? The best barometer of chest strength is your maximum bench press – the most weight you can lift for a single repetition. bend at the elbows to lower your body until your upper arms are parallel to the ﬂoor.For.
You can blitz your way to a better chest if your holiday is only a month away. 2 Cable Lying Fly 2 Keeing your feet ﬂat on the ﬂoor. Repeat the exercise on the opposite side. Do 2 sets. then repeat the superset for a total of 3 sets. ■ JUNE 2006 MEN’S HEALTH 217 YYePG.. the weight in front of you. Hold your arms straight above your chest. then reverse the motion until the weight is back to its start position. Then rotate your forearm back to the starting position and do the same while lying on your right side. 1 Sit on the ﬂoor with your left knee bent and your right leg ﬂat. Hold a pair of dumb-bells over your chest with your arms straight (but elbows not locked). just spend two weeks on phase one and two more on phase two.For.Thx. Pause when your forearm points to the ceiling.Support! . then immediately superset it with the parallel-bar dip. rest 150 seconds. 3 Sitting External Rotation 2 Keeping your elbow in place. 1 Lie back on an incline bench. 1 Lie on your left side with your left arm bent and your head resting on it. Holding a light dumb-bell in your right hand. mming ing Loud sla e same th mean th noises ey do m as th ’ve in the gy else: you . 3 Parallel-Bar Dip 2 Slowly lower yourself by bending your elbows until your upper arms are parallel to the ﬂoor. slowly sweep your arms down and out to your sides in an arc. slowly rotate your left arm up.6/06 Muscle 2 Dumb-Bell Incline Fly 2 Keeping your palms forwards. so your arms are straight. bend your right arm 90 degrees and tuck your upper arm by your right side. Do 10-12 reps with each hand. with your palms facing out in front of you. Hold a light dumb-bell in your left hand and rest the elbow at 90 degrees on your knee with the weight hanging down. then push up to the starting position. keeping your feet steady on the supports.Presents. Grab the handles and lie face-up on the bench. g erywhere ev ing wron eth done som ur weights Lower yo ly. 1 1 2 1 2 2 THE PLAN THE PLAN THE PLAN Do 8-12 repetitions of the dumb-bell incline ﬂy. your palms turned inwards and your elbows slightly bent. then rest for 3 minutes and repeat the superset with the previous move. 1 Place an exercise bench between the stacks of a cable crossover station and attach handles to the low-pulley cables. 1 Grab the parallel dip bars and lift yourself on to them. Pause. Keep your back straight and cross your ankles. slowly lower your hands out to your sides in an arc motion. Do as many reps as you can. but you’ll still see some MH results worth writing home about. BETH BISCHOFF 1 Gym assassin But if you’ve only got 4 weeks… 1 2 2 THE PLAN THE PLAN Do 8-10 repetitions. You might not end up quite as ripped. then rest for 1 minute. then reverse the movement to return to the start position.Proudly. slowly rotate your right forearm until it points toward the ceiling. then reverse the motion until the weights are once again above you. slow GYM#18 ETIQUETnTErashing a dc PHOTOGRAPHY ADRIAN WEINBRECHT. Perform 12-15 repetitions. until the weights are level with your chest. 4 Side-Lying Single-Arm External Rotation 2 Keeping your right upper arm stationary. Pause. then rest 60 seconds.
Perform alternating repetitions. lower. then row for 4 minutes at a slow to moderate pace.co. 9 on each leg. Then do the following circuti twice. Land with bent knees. 4 Roll-ups 218 MEN’S HEALTH JUNE 2006 www. Bring both knees up. Hold edges. perform 8. Next. Perform 15 repetitions. Bend elbows to lower.menshealth. back straight. Push down on the ball of your foot to bring your left foot to the start position. 3 Bosu back lunge Place the Bosu rounded side up. Next. Repeat with your right. in a press-up position.For. Position the Bosu rounded side up. Roll onto the ball until your shoulders touch the ﬂoor behind it..Presents.ABS IN MINUTES! Half time Warm-up Use the cross-trainer for 3 minutes on level 8. 2 Press-up to plank 1 2 3 4 Place the Bosu rounded side up and stand on the ball with feet hip-width apart. This is 1 repetition. Push up and straighten your legs so your feet leave the Bosu while lifting your arms. Stand in front of it. feet hip-width apart. grabbing them brieﬂy. with feet on the ball. Bosu balls push balance to your core. and rest elbows on the platform for 10 seconds. creating abs you could bounce a marble on 1 Jump and tuck Place the Bosu rounded side down.Thx.Proudly. This is 1 repetition. Step back with your left foot and land with its heel ﬂat on the ﬂoor while keeping your right knee over its toes and in the middle of the ball. 2-3 times a week. Perform a press-up then return to the squat. Just before your chest hits the platform straighten up again. then roll back into the squat. get into the press-up position. Stand on it with feet hip-width apart.uk YYePG. perform 12. Bend your hips and knees until they’re perpendicular to the ﬂoor.Support! .
■ JUNE 2006 MEN’S HEALTH 219 YYePG. Perform 12 repetitions.Support! . Sit on the ball. feet off the ﬂoor.Thx. Repeat with your right leg. 8 V cycles Place the Bosu rounded side up and stand in front of it. feet hip-width apart. Rest only 30 seconds between each exercise. Hold this position and bring your left knee in. palms facing your body.. 6 Bosu curls 8 5 WORDS RAY KLERCK.Proudly. Place your hands shoulder-width apart on the ball. Bend your knees so you’re sitting on your heels. Perform 14 repetitions. holding the edges of the Bosu. then slowly lower it to the start position. Straighten your arms to return to the start position. Pause.. Extend your legs so they’re at a 45-degree angle from the ﬂoor and raise your upper body. Straighten arms. Hold a dumb-bell in each hand at arm’s length in front of your thighs with your palms facing you.6/06 Fat-burning 6 Place the Bosu ball rounded side down. Jump up while keeping your arms at your sides. Complete the circuit once doing 14 repetitions at each MH station. 7 Bosu pike press-up 7 Place the Bosu with the rounded side down and stand on it with your feet shoulder-width apart. 5 Bosu burpees Gym assassin If you’ve only got 20 mins. Keep your arms at your sides. Bring legs between your arms. When you land. Perform 18 repetitions. hips in the air. Walk your feet forward until they’re a metre behind your hands. return to the squat and start again. Get into a press-up position. Keep legs straight and bend elbows to lower yourself as far as you can go in the pressup. ILLUSTRATION DAVID PIERCE Place the Bosu rounded side up. Preform 15 repetitions.For. Keep your back straight and bend your elbows to curl the weights towards your shoulders.. Your thighs should be perpendicular to the ﬂoor. Rest your weight on your hands and thrust your legs straight out behind you.Presents. then extend it out. knees bent.
uk YYePG. Your right foot should be forward and the other a metre behind you. SHORTS BY ELLESSE. 4 Obliques Keep your lower half completely straight and solid.. SOCKS BY ADIDAS.Proudly. 5 Triceps Keep your chin up and straighten your right elbow. Keep the movement slow and smooth so that your knee doesn’t wobble from side to side. 4 secs down Adjust your workout plan and use the split squat to chest press to get… 222 MEN’S HEALTH JUNE 2006 www. ﬂexing your triceps. 3 Chest Start to straighten your elbow to push the handle out in front of your chest. ■ 6 PHOTOGRAPHY GLEN BURROWS. FOR STOCKISTS SEE PAGE 204 . 2 Glutes Keep rising upwards but don’t lock your right knee at the top of the movement.Support! CREDITS XXXXXXXXXXXXXXXXXXXXXXXXXXX Abs On the cable crossover weight stack attach a single handle to a setting just below chest height. Don’t start to press the handle forward yet. This should put the power of your entire upper body behind your right arm. Hold the handle overhand in your right hand.Presents. 2 secs down 1 sec up.Thx. Tense abs to keep your torso upright. solid legs and big biceps for the beach with this split squat to chest press One-punch wonder PUNCH WITH POWER Reps …thinner …stronger …bigger 15-20 3-5 8-10 Sets 4 6 5 Rest 45 secs 120 secs 60 secs Times per week 3 2 2 Lifting tempo 2 secs up. TRAINERS BY NIKE. Only your upper body should be moving at this stage. 3 secs down 1 sec up.For. Wrap your thumb around the handle to give extra support to your wrist.menshealth. Stand with your back to the stack. Keeping a slightly bent knee will keep the tension in your legs and glutes.co. Keep your right wrist tight and locked to stop it from bending backwards. Pause for a second then slowly release back to the start position.Six for one 6/06 Get a six-pack. Keep the heel of your left foot raised and then begin to straighten your left knee. Aim for your right hand to ﬁnish in line with the middle of your chest. Tense your abs as well – this will ensure you don’t lean forward. Switch sides MH and repeat. 1 Front thighs Start to slowly straighten your right knee but make sure it’s in line with your toes. Continue to straighten your arm but at the same time start to turn at your waist towards your left foot. Do the movement with the form of a straight punch. a barrel chest. Keep your upper body upright.
Use this chart to track your progress through this month’s workouts – keeping a record is a great self-motivator. Next month’s issue is on sale Monday 12 June 6/06 The grid WEEK 3 WEEK 4 WORKOUT 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 SET 3 WORKOUT 1 SET 1 WORKOUT 2 SET 2 SET 3 WORKOUT 1 SET 2 FAT-BURNING Half time (p210) WEEK 1 WORKOUT 2 WORKOUT 2 SET 3 SET 1 SET 2 SET 3 SET 1 SET 3 SET 1 SET 2 SET 3 SET 1 SET 2 WORKOUT 1 WEEK 2 WORKOUT 1 STATIONS (RECORD REPS) SET 1 SET 2 Jump and tuck Press-up to plank Bosu back lunge Roll-ups Bosu burpees Bosu curls Bosu pike press-up V cycles MUSCLE Simply the chest (p206) WEEK 1 WEEK 2 WORKOUT 2 WORKOUT 2 S5 S1 S2 S3 S4 S5 S1 S2 S3 S4 S5 S1 S5 S1 S2 S3 S4 S5 S1 S2 S3 S4 WORKOUT 1 WORKOUT 1 S2 WEEK 3 WORKOUT 2 S3 S4 S5 S1 WORKOUT 1 S2 S3 S4 WEEK 4 WORKOUT 2 S5 S1 S2 S3 S4 S5 WORKOUT 1 S4 STATIONS (RECORD REPS) S1 S2 S3 PHASE 1 Dumb-bell single-arm bench press Two-hand incline bench press Body-weight suspended press-up Dumb-bell incline ﬂy Parallel-bar dip Side lying single arm external rotation PHASE 2 Bar-bell bench press Weighted press-up YYePG.Proudly.Thx..Support! WEEK 1 WORKOUT 2 S5 S6 S1 S2 S3 S4 S5 S6 S1 S2 S3 S4 S5 WORKOUT 1 S6 S1 S2 S4 Cable lying ﬂy Sitting external rotation FIGHTING FIT It’s a knockout (p204) WEEK 2 WORKOUT 2 S3 S4 S5 S6 S1 S2 WORKOUT 1 S3 S4 S5 S6 S1 S2 WEEK 3 WORKOUT 2 S3 S4 S5 S6 S1 S2 WORKOUT 1 S3 S4 S5 WEEK 4 WORKOUT 2 S6 S1 S2 S3 S4 S5 S6 WORKOUT 1 STATIONS (RECORD REPS) S1 S2 S3 LOWER BODY CIRCUIT Duck walk Bounding Pop-ups Lateral skaters UPPER BODY CIRCUIT Wrestles Medicine-ball press-up shufﬂes Medicine-ball throws Super ﬂy press-up .Presents.For.
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