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VOLUME 74 N
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MUSCLE & FITNESS — 08.13
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Hugh Jackman has been playing Wolverine for more than 13 years. With every movie, he
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C O N T E N C O N T E N
VOLUME 74 N
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MUSCL E & F I TNE SS MAGAZ I NE • AUGUS T 2 01 3
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MUSCLE & FITNESS — 08.13
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FEATURES
100 THE M&F FOOD
PYRAMID
Eat like this and you’ll reach
your goals.
104 JUICE TRUTH
The real story of performance-
enhancing-drug witch hunts.
112 GET OUTSIDE
Get a big, ripped physique—
by training in your local park.
128 2-WEEK SHRED
Use it now and get beach-
ready before summer’s over.
138 NO EXCUSES
This M&Fer lost his legs, but
his dreams remained intact.
149 STRAIGHT UP
These unconventional moves
will make your six-pack pop.
POWER TO THE PEOPLE
159 This month: interviews
with Jesse Ventura, Sierra
Merchant, and Shelby Starnes.
EDGE
32 THE LATEST
IN TRAINING, NUTRI-
TION, AND SUPPS
This month: Practice slow-
negative pullups, master the
reverse lunge, try CrossFit
bench pressing, build muscle
with oysters, know the 15 things
you need on your grocery list,
and learn how to minimize the
effects of junk food in your diet.
IN THIS ISSUE
18 FROM THE CHAIRMAN
20 EDITOR’S PAGE
176 MARKETPLACE
182 ADVISORY BOARD

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Lean, muscular,
and fully commit-
ted to clean living,
Hugh Jackman is
the perfect guy for
our cover.
David J. Pecker
Chairman, President, and
Chief Executive Of cer
of American Media, Inc.
I
’m going to let you in on the secret
of how Muscle & Fitness chooses its
cover models. Believe me when I tell
you, it’s not a simple process. Each
month we consider a multitude of candidates,
weighing our options carefully using a broad
range of criteria, only the first of which is
looking the part. The M&F Man is a breed
apart—muscular and fit, confident and strong.
Most important, he’s someone our readers can
relate to, and be inspired by. Once our top can-
didates are chosen, information is gathered
and aesthetic considerations are balanced
with practical ones. Then there’s gut instinct,
which always plays a big role. But by the end
of this long, detailed process, the stars align
to reveal the optimal choice to represent our
brand on the newsstands for a month.
Or, if you have the chance to feature Hugh
Jackman, you just go with it.
In all of Hollywood, there are very few men
who make as ideal a Muscle & Fitness cover
model as Jackman. The actor is as bright a star
as they come, with an amazing résumé and a
host of awards that reflect his deep talent and
diligence as an actor. But unlike many of Hol-
lywood’s biggest celebrities, Jackman is built
like a comic book superhero.
When you see him on our cover, or on the
big screen as he reprises his role as Wolverine
this month, you immediately believe Jackman
as the iconic Marvel Comics character. That’s
because, through countless hours of grueling
workouts and strict adherence to a Spartan
diet, Jackman has built a truly superheroic
physique. It’s a physique that must have saved
his producers a lot of money on CGI enhance-
ment, and also one that I hope inspires you to
get into your own best shape.
In these pages you’ll find all the information
you need to achieve Jackman-like muscularity
and conditioning, from Hugh’s own workout
(starting on page 90) to the multitude of train-
ing, nutrition, and supplement articles that
make up this magazine—and make M&F the
premier authority in fitness.
So please check out our cover model in
what’s sure to be one of the summer’s block-
buster hits, The Wolverine. And as you admire
his physique while he slices his way through
the bad guys, remember—no CGI required!
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From the Chairman
HOW WE PICK THE PERFECT M&F COVER GUY
THE SECRET OF OUR
SUCCESS
TRIM, SHAVE AND EDGE
THE 3-IN-1 TOOL FOR WHATEVER
BODY STYLE SHE LIKES.
IF IT’S GOOD ENOUGH FOR ARNOLD...
Editor’s Page
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n last month’s Muscle & Fitness there’s
a great shot of Arnold doing a concen-
tration curl—an exercise he credits
with helping to develop his amazing
biceps peak. Although I don’t see many
people doing concentration curls in
the gym anymore, I’m with Arnold on
them—they work.
When I was young and doing my best to
build a Schwarzeneggerian physique all my
own (never quite made it), concentration
curls were a staple of my biceps routine; and
recently, in an efort to add some variety to
my workouts, I reintroduced them. I have
to say, they feel as good now as they did 30
years ago, and aford me a mind–muscle link
to the biceps like no other exercise I know.
Here’s the thing with concentration curls,
though: There’s a beginner version and an
advanced version. Arnold did the advanced
version, and because I worshipped Arnold
growing up, that’s the one I launched into at
age 13. Let me explain the diference between
Shawn Perine
Editor-in-Chief
editor@muscleandfitness.com
Twitter: @shawnperine
More power to you,
the two, and then detail how to perform the
one I have a feeling you’ll want to try for
yourself.
For the beginner’s concentration curl,
you sit on a bench, lean over at the waist,
and press the back of one arm against the
corresponding inner thigh before grabbing a
dumbbell of the floor and curling it toward
your chin. It’s essentially a spider curl, but
with your leg acting as a proxy for the bench.
It’s very efective for hitting the outer head
of the biceps brachii, which is the one that,
when well developed, gives the flexed arm a
cool peak.
There is, however, another way to perform
the concentration curl. It’s harder to master,
but I consider it an amped-up version of the
traditional (beginner) version of concentra-
tion curls. It’s the one you see Arnold doing
in Pumping Iron, when in voiceover he waxes
poetic (and pornographic) about the type of
gratification he receives when getting a pump.
To perform the Arnold concentration curl,
don’t sit. Rather, crouch over your dumbbell
with one hand bracing your knee or a bench
and the opposite arm dangling. Pick up the
dumbbell with the dangling arm and curl it
toward your face without moving your elbow
of its plane. As you curl the weight, keep that
elbow suspended in space—not moving left,
right, up, or down.
It isn’t easy to get the form right, but
soon you’ll find your own groove, and once
you do, you’ll be able to squeeze your biceps
at the top as you’ve never squeezed them
before. Hold it for a few seconds. You’ll know
when you get it right—and when you do,
you’ll want to use this exercise in every
biceps workout.
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I first stepped on a Power
Plate at a trade show, and while I
initially found the vibration to be
therapeutic, it didn’t seem like
anything more than a novelty.
Then I joined a gym that had
one, and began to think of ways
to incorporate this unique piece
of equipment into my routine.
After some trial and error, I
discovered that by using the
Power Plate for a minute at
the end of my triceps, thigh,
and calf workouts, I can drive
an extra degree of burn deep
into those muscles.
If it’s triceps, I’ll finish up my
routine with two 30-second
sets of bench dips, with my
hands supported on the ma-
chine’s platform. The intense
vibrations have my muscles
shaking violently at the end
of each of the two sets,
and my arms feel rubbery.
For thighs, I’ll do deep-knee
bends on the Power Plate at
the end of my routine. And
for calves, it’s standing calf
raises, each for two sets of
30 seconds at the highest
frequency.
I’m not going to tell you that
the Power Plate needs to be
at the heart of every hard-
core training routine.
But one thing I’ve learned
over the years is that you
need to take every advan-
tage possible in the battle
to build muscle—and, in
that respect, the Power
Plate fits the bill nicely.
POWER PLATE
You may have seen a Power Plate at your gym, or
maybe somewhere you’ve trained while on vaca-
tion. It’s that device you stand on that vibrates
you to the bone. Maybe you’ve jumped on it out
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because you don’t know what it’s for, or whom to
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GOOD VIBE
Studies have
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BE THE BEST
TRAINING PARTNER
You’ve got every aspect
of your training down to a
science, but are you a good
training partner? Our
expert breaks down the
cardinal rules of being a
good workout buddy.
Plus: The Spotter’s Guide.
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BADASS WORKOUT
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one’s for you. Send your
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26

MUSCLE & FITNESS — 08.13
THE 2013
CROSSFIT
GAMES
M&F is
coming at
you from the
CrossFit
Games, where
we’ll be follow-
ing the world’s
most hard-
core athletes
as they fight
to be crowned
the Fittest
on Earth.
Get deeper
into the
minds of the
competitors
with videos,
interviews,
photos,
and more!
Enter to win a copy of
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EATLIKE A MAN!: Beef is what’s for dinner. That is, if you win. Go to muscleandfitness.com/august2013 for your shot at one of 10 prize packages from Omaha Steaks, each valued at $50.
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THE LATEST IN TRAINING, NUTRITION, AND SUPPLEMENTS
  F
rom the very early days of the sport,
bodybuilders were inspired by comic
books. Bodybuilders, in turn, went
on to inspire a generation of comic
book artists. Now, in the era of the comic
book movie, the actors who portray super-
heroes have inspired gym rats and future
bodybuilders around the globe. In honor
of this powerful, self-perpetuating circle of
motivation, we rank the top 10 fittest
actors who’ve played superheroes on
the big screen (with a dead heat at two
of these spots). The criteria to make this list
was simple: The character in question had
to be a hero whose original source material
was a comic book, and the actor portraying
the character had to show an exemplary
physique onscreen. To nip some FAQs in the
bud before they sprout up: Since Conan the
Barbarian’s source material was a novel,
Arnold’s portrayal of that character is ineli-
gible. Likewise, Arnold’s turn as Mr. Freeze in
Batman & Robin is also out, as this list honors
heroes, not villains.
SUPER BODIES
8
M&F SALUTES THE
TOP 10 FITTEST
COMIC HEROES EVER
GREEN LANTERN
RYAN REYNOLDS, 2011
The suit might glow, but the body is real.
And after seeing Reynolds as Deadpool
in the first Wolverine movie, there’s no
doubting that his physique was the product
of many long hours in the gym.
THE PUNISHER
DOLPH LUNDGREN, 1989
THOMAS JANE, 2004
Lundgren has maintained a hulking physique
throughout his career. Jane, meanwhile,
immersed himself in Navy SEAL training to
nail the part of antihero Frank Castle.
CAPTAIN AMERICA
CHRIS EVANS, 2011, 2012 (THEAVENGERS)
Evans got considerably bigger for this role
than when he played the Human Torch in the
Fantastic Four films, pumping iron for an
hour and 15 minutes every day, and chas-
ing that with high-intensity cardio.
JUDGE
DREDD
SYLVESTER
STALLONE, 1995
This isn’t Stallone’s
best shape (or film,
for that matter),
but he’s never
been out of shape
(1997’s Cop Land
notwithstanding),
and any comic hero
he played would be
worthy of inclusion
on this list.
SPAWN
MICHAEL JAI
WHITE, 1997
If White made the
physical aspect of
playing Spawn look
easy, it’s because
he’s a lifelong
martial arts expert,
holding down seven
different black belts.
10
9
7
6
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MUSCLE & FITNESS — 08.13
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08.13 — MUSCLE & FITNESS


33
4
WOLVERINE
HUGH JACKMAN, 2000—???
More than a decade after his
first turn as Wolverine in the
original X-Men movie, Hugh
Jackman is still going strong.
His consistent conditioning
over so many films made him a
no-brainer for the top spot. To
see the exact routine that got
him bigger and more shredded
than ever for this summer’s
The Wolverine, turn to our
cover story on page 90.
THOR
CHRIS HEMS-
WORTH, 2011, 2012
(THEAVENGERS)
Trainer Duffy Gaver
put Hemsworth
through an old-
school bodybuild-
ing routine and
diet to achieve the
character’s mythical
proportions.
SUPERMAN
CHRISTOPHER REEVE, 1978–1987
HENRY CAVILL, 2013
Reeve’s physique might not wow the
audiences of today, but there’s no deny-
ing he perfected the silver-age look of the
character, and his rigorous training is well
documented. Cavill’s Superman is a perfect
modern-day update—his high-intensity ap-
proach with trainer Mark Twight even made
him worthy of last month’s cover of M&F.
BLADE
WESLEY SNIPES, 1998, 2002, 2004
Weight training, Pilates, kickboxing…
You name it, Snipes did it—and looked like
a fitness model through three of his best
movies.
BATMAN
CHRISTIAN BALE,
2005, 2008, 2012
The best Batman
movies to date also
featured the Caped
Crusader in his best
fighting shape.
Bale’s version of the
character is the big-
gest, most imposing
Batman ever.
3
Think we missed the mark? Hit it spot-on? Let us hear it at: letters@
muscleandfitness.com and at facebook.com/muscleandfitnessmag.
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TRAINING
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MUSCLE & FITNESS — 08.13
EDGE EXERCISE SPOTLIGHT
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TRAINING
SHOT ON LOCATION AT POUNDSTONE PERFORMANCE, WATERBURY, CT
DUMBBELL
REVERSE
LUNGE
I
f you’re looking to develop big, strong
legs, you’re going to have to learn to
lunge, in all its variations. This par-
ticular version, the reverse lunge,
hits the same major muscle groups as
other forms—glutes, quads, ham-
strings—but it does so while putting
less stress on the knee joints. With
forward lunges, deceleration must occur
as your front foot lands to stop the forward
motion; this can put undue strain on the
patella tendon. When the motion is in the
opposite direction, as with reverse lunges,
the patella tendons are no longer taking
the brunt of the decelerating force, which
means you can focus more on the muscles
you’re training than the achy knees that
would otherwise come later.
BY JOE WUEBBEN
BUILD A BIGGER
SET OF WHEELS
WITH A TWIST ON ONE
OF THE CLASSICS
WHERE IT HITS
Glutes, quads, hamstrings
WHEN TO DO IT
Middle to late in your quad workout, after squats
HOW TO DO IT
3–4 sets, 12–15 reps per leg
Step backward with your right leg, land-
ing on the ball of the foot, then bend
both knees to lower yourself to the floor.
(Make sure to step back far enough so
your front knee is behind the toes at the
bottom of the movement.) When your
front thigh is parallel with the floor, ex-
tend your knees and hips to stand back
up to the start position. Alternate legs
with every rep.
DO IT
The Lunge Zone
Follow these instructions to back your way into a bigger,
stronger lower body
Start with your chest out, head up,
and a slight bend in your knees.
SET UP
Stand hold-
ing a pair of
dumbbells at your
sides, with your
feet together.
Make sure
you have at
least a few feet of
clearance behind
you.
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MUSCLE & FITNESS — 08.13
EDGE RAW!
TRAINING
 

I’ve altered every
training vari-
able I can think
of—exercise
selection, rep
range, total volume,
and frequency—but my
back still isn’t growing.
Any advice?
— J. WHARTON, ATLANTA, GA
NEGATIVE INFLUENCE
SLOW ECCENTRIC
PULLUPS WILL PUT YOUR
BACK DEVELOPMENT
INTO OVERDRIVE
The Workout
Incorporate the slow eccentric pullup into
the following back routine, or use it as a
finisher in a different back workout.
EXERCISE SETS REPS REST
Bentover
Barbell Row 4 8–10 2 min.
Heavy
Dumbbell Row 4 8–10 2 min.
Inverted Row 4 10 1 min.
Seated
Cable Row 4 10 1 min.
Slow Eccentric
Pullup 4 10 2 min.
If you can’t do a set of 10 slow-negative pullups, don’t be
afraid to kip—using hip thrust and momentum to get up.
The slow negative is the focus of this exercise.
KEY TIP
To see this exercise and more, watch our video
training series, M&F RAW!, sponsored by ProMera
Sports Con-Crēt, at muscleandfitness.com.
One variable you didn’t mention
is exercise tempo. Most guys lift at
an even tempo, meaning they take
as much time to lower the weight
as they do to lift it. By adding time
to the eccentric, or negative, portion of an
exercise, you hit the target area much harder
than you do with even tempo. This creates
more damage to the muscle fibers,
forcing your body to come back bigger
and stronger. In your back workout, apply
this concept to the most functional exercise,
the pullup. Do a set of pullups where you take
at least twice as long (two to three seconds)
to lower your body as you do to pull up to the
bar. Once that’s easy, extend the negative to
four or five seconds. After that, add weight or
extend the negative to 10 seconds. Your lats
will grow, and you’ll develop an iron grip, too.
BEAST
Uncage the
within you
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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40

MUSCLE & FITNESS — 08.13
EDGE INSTANT MUSCLE
TRAINING TRAINING
SMALL CHANGE,
BIG MUSCLE
  I
t’s amazing how the smallest
changes can bust a plateau.
Adjust your stance or
grip, set the bench to
an incline instead of flat, or
change implements from a
BY JIM SMITH, C.S.C.S.
WEIDER PRINCIPLE:
SUPERSETS
WHAT IT IS
A method in which you do two ex-
ercises for opposing muscle groups
back-to-back without rest. Joe
Weider stressed the word opposing
to recommend that the two exer-
cises in the superset be opposite
motions, like a chest press and row,
or a leg extension and a leg curl.
WHAT IT DOES
Training opposing movements
allows you to work two distinct
muscle groups with less rest.
While you’re doing presses, for
example, your back muscles rest,
and vice versa. You can train the two
body parts with the same amount of
rest as you’d need in straight sets.
HOW TO USE IT
Instead of training chest with
triceps, pair up chest and back.
Pick an equal number of exercises
for each body part and pair them
up. Every other pairing, switch
which body part goes first. Don’t
rest between exercises and only
two minutes between supersets.
barbell to a dumbbell, and
you’ve suddenly expanded
your exercise options widely
with only the slightest
effort. If your gym is well-
equipped, there may be an infi-
BANDS
On exercises like the
lateral raise and over-
head triceps exten-
sions, you lose tension
on the muscles in the
bottom and top posi-
tions. Using a band
creates constant
resistance so your
muscles have to fight
along the entire range
of motion.
GRIP AND STANCE
Your body adapts to
habit. Widen your
grip on barbell curls
to target the inner
head of your biceps.
Narrow your stance on
the deadlift to improve
leverage, letting you
get closer to the bar
without losing the arch
in your lower back.
BARS
A conventional
barbell is the ultimate
strength tool, but it
does force your wrists
into an unnatural posi-
tion on presses and
curls. Try a Swiss bar
or fat bar. A Swiss bar
offers neutral-grip han-
dles at multiple widths.
A fat bar forces your
grip to work overtime
in every exercise.
Change
It Up
See the table below for
more ideas on how you can
make small changes that
net big results
CONVENTIONAL EXERCISE
1. Bench Press
2. Deadlift
3. Dumbbell Overhead Press
4. Lying Triceps Extension
CHANGE THE ANGLE
1. Wide-grip Bench Press
2. Sumo Deadlift
3. Arnold Press
4. Narrow-grip Triceps
Extension
CHANGE THE GRIP
1. Fat-bar Bench Press
2. Trap-bar Deadlift
3. Swiss Bar Overhead Press
4. Neutral-grip Dumbbell
Triceps Extension
nite number of ways to expand
your exercise repertoire that
you haven’t taken advantage of
yet. If it isn’t, you just have to get
creative. The following are some
variables you can change.
EDGE CROSSFIT CORNER
TRAINING
T
he bench press is one of the most
common barometers of physical
strength, yet it remains one of the
most infrequently used exercises
in all of CrossFit. Why? In short, CrossFit
is founded on functional movements
characterized by their ability to produce
power. By performing lifts that require
the athletes to move large loads over long
distances quickly, CrossFit programming guar-
antees that workouts achieve the highest level
of intensity. Due to its relatively low power
output as compared with a snatch, thruster,
42

MUSCLE & FITNESS — 08.13
BENCHMARK
CROSSFIT’S SPIN ON BENCH PRESSING
IS AS SADISTIC AS YOU’D IMAGINE
THE WORKOUTS
Note: Don’t even think about doing these in the same day,
or the same week, for that matter. Your pecs and triceps
are going to need ample recovery time from the high-
intensity bench pressing.
CROSSFIT BENCH
After warmup, perform 10 heavy singles in
the bench press, resting as long as needed
between reps. The weight should be as
heavy as you can manage for each rep.
A competitive strongman and CrossFit
athlete, Orlando is the owner of Hybrid
Athletics in Stamford, CT. hybridathletics.net
ROB ORLANDO
SHOT ON LOCATION AT CROSSFIT
DYNAMIX, ASTORIA, NY
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or clean, the bench press is seen less often in
CrossFit, but it’s still performed because of its
obvious efect on upper-body strength.
One CrossFit workout in particular uses
only the bench press. The workout is simply
10 heavy singles—not including any warmup
reps or sets. Once you get into the working
sets, pick your own load and rest as needed be-
tween eforts. Remember, each single is meant
to be as heavy as possible. You can adjust the
weight as needed after each single or you can
use the same load for all sets. The workout is
designed to build strength and is also used to
LYNNE
5 ROUNDS OF:
Body weight
Bench x Failure
Pullup x Failure
test pressing strength over repeated eforts, so
there’s an endurance component, too.
Another CrossFit workout that uses the
bench press is Lynne, a benchmark WOD
named after a small but mighty powerlifter
who discovered CrossFit in 2003 and is still
a member of the CrossFit headquarters staf.
This workout bearing her name was first post-
ed to crossfit.com in April 2005 and consists
of five rounds of as many bench-press reps as
possible at your own body weight, followed by
max reps for pullups. You can rest as needed
between movements and rounds; there is no
time element to this workout.
While Lynne might seem at odds with other
CrossFit tests, it’s deceptively challenging. The
workout calls for 10 maximum-rep sets—a
Herculean task requiring strength, muscular
endurance, and mental toughness. In most
workouts, I pick and choose when to hit the
gas pedal based on the movements and rep
scheme. For Lynne, choice is removed: You’re
forced to hit it as hard as you can each time
you touch the barbell or pullup bar—meaning
10 encounters with those harsh, grinding reps
on the edge of failure. Lynne herself once said,
“I hate me after Round 3.”
The pullups can be any style—strict, kipping,
or butterfly. Depending on your proficiency
with each type of pullup, you may opt to use dif-
ferent techniques, often in the same set, in hopes
of getting the best score. You score this workout
by recording total reps per round. For example,
10 reps in the bench press plus 12 pullups in one
round would give you a score of 22.
I consider Lynne a great option when I’m
lost for workout ideas. Benching is always fun,
and doing max-efort pullups for five rounds
is no joke. Sometimes it’s about doing things in
your wheelhouse and having fun, and Lynne
is a great way to get reps on the bench, work
your upper body hard, and improve your fit-
ness level all at the same time.
© 2013 Maximum Human Performance, LLC. All rights reserved. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, cure, treat or prevent any disease. Your results may vary.
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EDGE CROSSFIT PHYSIQUE
TRAINING
  C
rossFit is a great way to make
you more functional as an
athlete (and in general) and
can also get you in the best
shape of your life with its constantly varied,
high-intensity workouts. But the one thing
people often forget is that CrossFit also gets
you plenty ripped.
CrossFit is known for advocating compound
movements that incorporate three, four, or
even more major muscle groups with a single
exercise. Here, we’ll focus on a move CrossFit-
ters call the “thruster.” The thruster is essen-
tially a full-body move with emphasis placed
on the quads, glutes, core, and shoulders.
One great feature of the thruster is that you
can perform it with many diferent pieces
of equipment —
for instance,
kettlebells and
dumbbells work
just as well as the
barbell varia-
tion prescribed
in the famed
Fran benchmark
workout. If you
don’t have access
to a gym, cinder
blocks or sandbags
can also serve
as resistance for
thrusters.
To perform
a thruster cor-
rectly—and we’ll
focus on the
standard barbell
thruster here—
start with the bar
in the front-rack
standing position.
Doing your best to
keep your elbows
pointed forward,
drop down to a
full front squat
with your butt
back, core tight,
44

MUSCLE & FITNESS — 08.13
THRUSTER
USE THIS CROSSFIT
STAPLE TO BLAST
YOUR BEACH
MUSCLES AND
IMPROVE CONDITIONING
J
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BY NATE FORSTER
Nate Forster is the owner of Reebok
CrossFit 5th Avenue in NYC.
ABOUT NATE
and knees out to maintain stability. Squat all
the way down until your hip crease breaks
90 degrees. From there, explode up using
your quads and glutes. Accelerate as much
as possible as you approach the top of your
squat to give the bar momentum that you can
transfer to your shoulders as you press the
barbell overhead to a full locked-out position.
That’s one rep.
In the context of a WOD, we’ll focus on the
aforementioned Fran, which consists of 21, 15,
and 9 reps of thrusters and pullups. Start by
loading your barbell with 95 pounds, the pre-
scribed weight for this WOD, but remember
that scaling down or up is always acceptable,
depending on your fitness level. Anything
under three minutes is considered a great
time, so if you’re doing a Fran with a 95-pound
thruster in 10 minutes, you’ll need to decrease
the weight to lower your time. You can work
back up to 95 pounds once your strength and
conditioning improve.
Remember, maintaining technique is very
important to get the results you’re looking
for and to protect yourself from injury. Start
practicing the thruster, even if it means using
a lighter weight, and not only will your Fran
time improve, but your body will also show
the results in the form of more shredded legs,
shoulders, and abs.
THE
FRAN
WOD
21, 15, and 9
reps of thrusters
and pullups
START WITH
95-POUND
BARBELL
KEEP IN MIND
You’ll need a solid
warmup before you at-
tack this WOD, so make
sure you’ve got a good
sweat before you start.
Three minutes at 95
pounds is the number
you should shoot for.
If you wind up taking
more than 10 minutes,
however, don’t be afraid
to drop the weight and
work your way back up.
Form is key—you don’t
want to risk injury by
allowing your technique
to break down.
TRAINING
EDGE ABS & CORE
TRAINING
BY SEAN HYSON, C.S.C.S.
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48

MUSCLE & FITNESS — 08.13
FAST
ABS
RACE TO A
SIX-PACK WITH THE
SPRINTER SITUP
As men, every now and then we have to go to
the doctor. Not always our idea of a fun time,
but ultimately it’s for the greater good. Some-
times the doc puts you through some unfun
things to make sure you’re at your best, and I
want you to do the same thing once a week
in your workout program for the next four
weeks to make sure you’re at your gym best
and that all of your hard work is paying off. This
is what we’ll call your “Cardionoscopy.” Enjoy.
Once a week for four weeks perform the
following circuit for three rounds:
Gunnar
Peterson,
C.S.C.S., is
America’s
most
sought- after
personal
trainer. His
client list has included the
likes of Hollywood celebs
Sylvester Stallone and
Bruce Willis and elite athletes
Tom Brady, Carmelo Anthony,
and Kevin Love.
■ Lie on your
back with arms
at your sides and
legs extended.
Explosively sit
up as far as you
can while driving
your left arm
forward and your
right knee to your
chest. Reverse the
motion but try not
to let your torso
or legs rest on the
floor for even a
moment. Repeat
on the other side.
The motion looks
somewhat like
you’re sprinting.
■ The instability
created by mov-
ing each leg and
arm alternately
forces the core to
work hard to bal-
ance you, so while
the driving of the
knees certainly
activates the hip
flexors, that won’t
take away from
the stimulus your
abs get. (You’re
also doing a full
situp.) Need more
proof? Look at the
abs of any cham-
pion sprinter. They
don’t suck.
GUNNAR RULE
TAKE
YOUR
MEDICINE
  I
f you’ve paid attention to what the
other magazines have written about ab
training for the past two decades, you
might think that your hip flexors were
How to Do It
QUICK TIP
If you sit at a desk all day
for work, make time to
get up and walk around
regularly. Also, stretch
your hip flexors
often.
(ROUND 1/ROUND 2/ROUND 3)
REPS/SPEED BY ROUND IN PARENTHESES
Jump Rope (100/125/150 skips)
Run on a treadmill for 1 minute (6/6.5/7 mph)
Lateral Hop (30/40/50 reps)
Mountain Climber (50/60/70 reps)
Tuck Jump (10/15/20 reps)
Body-weight Squat (20/25/30 reps)
Besides feeling like the beast that you are upon
completion, you’ll more than likely break out of any
rut that you may have been in—and torch some
stubborn body fat in the process.
the only thing holding you back from
having ripped abs. Because most people
spend so much time sitting, the hip flexor
muscles get short and tight, and they can
inhibit the abs from firing by taking over
the movement on ab exercises. The solu-
tion some trainers ofer is to eliminate
involvement of the hip flexors as much as
possible by trapping the feet or perform-
ing shortened ranges of motion.
We say that’s crap. The better fix
is to stretch your hip flexors
and strengthen them along with your
abs, which allows for more functional
ab training. Strong hip flexors let
you run faster, skate harder (if you’re
interested in playing ice hockey
this winter), and throw more powerful
kicks and knee strikes (if you’re a martial
artist). The sprinter situp works both the
abs and hip flexors.
©
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Greater Than
A Division of Optimum Nutrition
K
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H
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EDGE BODYBUILDER
TRAINING
BY GREG MERRITT
50

MUSCLE & FITNESS — 08.13
Warren’s
Chest Routine
EXERCISE SETS REPS
Incline Barbell Press 3 8–10
Bench Press 3 8–10
Dumbbell Bench Press 3 8–10
Cable Crossover 3 12–15
Chain Dip 3 20–25*
*Dropsets
CHAIN DIP
TIP SHEET

Most chains weigh
30–60 pounds. Use
one you can get at least
eight full reps with.

If you can get more
than 15 reps, use a
heavier chain or add
a second one.

Make your final
set a dropset. Get as
many reps as you can,
shed the chain, then
keep going weight-free.

If you’re strong
enough, you can do
multiple drops, shed-
ding a chain each time
you reach failure, be-
fore ending with only
your body weight.
BRANCH CHAINED
CHAINS INTENSIFY BRANCH
WARREN’S CHEST WORKOUTS
2011–12
Two-time Arnold
Classic champ
2009
Mr. Olympia,
2nd place
7
Pro shows won
WARREN’S
CAREER
HIGHS
PRO TIP
Do a chest
isolation exercise
like flyes or cable
crossovers just
before dips, and
the dips will
better target
your pecs.
C
hains in chest workouts aren’t just for bench-press lockouts. Branch Warren
popularized another purpose: weighting down his dips. The Texan had long
been known for barbarically hardcore workouts, but once photos of him dipping
with three giant chains swallowing his head hit the bodybuilding world, his
take-no-prisoners training style reached legendary status. Since then, people have been
dipping with iron around their necks instead of dangling from their waists.
A “necklace” has advantages over a belt. First, it’s easier to get on and of. This is a boon
during dropsets—you can merely shed a chain and keep dipping without a pause. Second,
a weight draped over your traps makes it easier to lean into reps and target your pecs. In
contrast, a weight dangling between your legs pulls you straight down so it’s harder to lean
forward—a plus when doing triceps dips, but a minus on chest day.
Oh, and knocking out dips the Warren way looks really badass.
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52

MUSCLE & FITNESS — 08.13
EDGE RATE MY WORKOUT
TRAINING
BY SEAN HYSON, C.S.C.S.
FIX YOUR ROUTINE FOR
BETTER RESULTS THAN EVER
EXERCISE SETS REPS
Overhead
Press 4 8–10
Cable
Lateral Raise 4 8–10
Reverse Flye 4 8–10
New Workout MAKE ROOM TO GROW
SHOULDER
SHOCKER
■ Harbor Fitness is “Brooklyn’s
gym,” privately owned, with three
24-hour locations around the
borough—in Bay Ridge, Park
Slope, and Mill Basin, and an
express version in Marine Park.
Ranked 9.5 (out of 10) in
a survey of Brooklyn’s best
health clubs by citysearch
.com, each Harbor gym is unique
in layout, design, and club
offerings. For example, at the
Park Slope location, the upper
level has treadmills, couches,
and a smoothie bar—and the
downstairs is a no-holds-barred
grit center with power racks,
speed bags, benches, and a
group-fitness area. For those
with kids, a child-care center will
keep them distracted while you
get your work done. The weight
room is stocked with your stan-
dard racks, cable machines, and
barbells, but you’ll also find Smith
machines, preacher benches,
and a wandering trap bar.
But the most unique feature
of Harbor might be its staff. “We
pride ourselves on our customer
service,” says Lisa Lekacos, gen-
eral manager of the Bay Ridge
gym. “Our mission statement
is that we are the best part of
our member’s day, every day.
Living that daily is what sepa-
rates us from everybody else.”
Employees manually check in
the members and learn their first
names. Included in your member-
ship are two free 60-minute
personal training sessions and,
of course, a free protein shake
on your birthday. You definitely
can’t complain about that.
GYM REVIEW
HARBOR
FITNESS
(BROOKLYN,
NY)
OUR ADVICE: The problem here
isn’t so much this workout as the
overall workload in your week.
You’re training five days per week,
back to back, with an average
of 20 sets per session. Unless
you’ve already qualified for the
Mr. Olympia, that much training is
going to be tough to recover from.
We suggest knocking the
volume down by about half—try
12 sets per workout—and training
four days per week. As for your
shoulder routine, you’ve picked
appropriate exercises and volume,
but avoid redundancy. Your front
delts get worked by all presses,
so the front raise is only adding
extra stress you’ll have to recover
from. The lateral raise is OK, but
a better option is to do it with a
cable. This will keep tension on the
muscle even in the down posi-
tion (where it normally rests in
conventional lateral raises).
GET RATED
Want us to review your
workout? E-mail it to
us at ratemyworkout@
muscleandfitness.com
Dave’s Old
Workout
Dave D. from Copper Cliff, ON,
sent us his program to critique.
Below is his shoulder routine.
We graded it and provided
a revision.
Overhead Press
I
Sets: 4
I
Reps: 8–10
Lateral Raise
I
Sets: 4
I
Reps: 8–10
Front Raise w/Weight
I
Sets: 4
I
Reps: 8–10
Reverse Flye
I
Sets: 4
I
Reps: 8–10
B
- M&F-
R
ATIN
G
:
The Harbor Fitness mis-
sion: “We are the best
part of our member’s
day, every day.”
N
E
W
^I n a double blind, randomized, placebo controlled cross-over study, 33 male and female subjects exercised on t wo occasions. On one occasion the subjects took the Ul tra Heat
Matri x Blend in this formula 60 minutes before exercise and on the other occasion, they took a placebo. Calorie burning was measured over a 180 minute period, including 60
minutes of exercise. When the subjects took Ul tra Heat Matri x, they burned 6 times (619%) more calories over 60 minutes pre-exercise, 5% more calories during 60 minutes of
exercise and over 3 times (373%) more calories for up to one hour post-exercise compared to when they took the placebo. *A study of 29 physically fi t and heal thy young adul t male
subjects averaging about 4 hours of exercise a week cycling to exhaustion at 80% VO2 shows that these individuals were able to increase per formance measured by time to
exhaustion nearly 5 minutes (12%) longer taking the herbal blend in this formula than when taking placebo. †Product was tested for over 145 banned substances on the 2012 World
Anti -Doping Agency ( WADA) prohibi ted list via HFL skip lot testing protocol #I CP0307. 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. Call 1.800.477.4462 or visi t GNC.com for the store nearest you. ©2013 General Nutri tion Corporation. May not be
available outside the U.S.
CLINICALLY TESTED, PROVEN RESULTS
IGNITES
CALORIE BURNING FOR
180 MINUTES
^
ENERGY
NEW AMPLIFIED HEAT EXTREME 180
GNC’s latest ultra thermogenic is clinically proven to ignite calorie
burning for 180 minutes from the very first dose
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P
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(
3
)
EDGE OVER 40
54

MUSCLE & FITNESS — 08.13
TRAINING
R
on Mathews was a weakling. He hit the weight room in
high school to bulk up, and the initial results were dis-
concerting. “I couldn’t do a pullup, I couldn’t do a dip—I
couldn’t bench-press the bar,” he says, now at a lean and
muscular 230 pounds. “But I was a very good athlete.” He headed to
the University of Utah to play wide receiver and arrived on campus
at 6'2", 165 pounds. His strength coach made no bones about what
had to be done. “[He said], ‘Ron, you’re going to come to the gym
and you’re going to stay here until I tell you to leave,’ ” Mathews
recalls. That dedication to training didn’t end with his college ca-
reer. “I couldn’t aford a gym membership, so I got a job in a gym,”
he says. “Since then, I’ve never not worked at a gym.” He attributes
his persistence to the challenges he faced as a teenager, and that
he still faces today: He struggles to put on weight. He didn’t crack
200 pounds until his mid-30s, and, at his
peak, he was downing 7,000 calories a
day. “To this day I carry a cooler of food
with me everywhere I go,” he says. Every
pound was hard-earned, and he liked
seeing the fruits of his labor.
At age 43, he’s one of the top
2,000 CrossFit competitors in the
world, and a top 20 competitor in
his age group. He also trains some of
Hollywood’s biggest: Joe Manganiello and
Hugh Jackman are just two stars who have
worked with Mathews recently.
Despite all he’s accomplished, Mathews
is still striving to get better, and he tells
anyone who asks the same thing: Being
in shape can never be a negative. “It’s
icing,” he says.
BY SAM DEHORITY
Step Your Game Up
Upgrade your arsenal with these must-have supps
WORK IN
PROGRESS
DON’T GET COMPLACENT—
GET AFTER IT
FAT BURNER
M&F Pick: Novex Biotech ThermoDyne
novexbiotech.com
As you get older your metabolism slows. Adding a fat
burner can help. In a 12-week test, guys who took
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ENDURANCE & RECOVERY
M&F Pick: BSN Amino X
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Recovery time increases with age. In addition to provid-
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HEART HEALTH & JOINT SUPPORT
M&F Pick: GNC Triple Strength Fish Oil
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Fish oil provides a load of health benefits from boosting
heart health and joint support to improving mental focus.
WORKOUT
A) Warmup and
dynamic mobility
B)

Pullup, 10 reps

Body-weight
Bench Press,
10 reps
Go down ladder—9
each, 8 each, until
you reach zero.
Per form as quickly
as possible with
proper form.
C)

Cable Chest
Flye, 12 reps

Pushup, 12 reps

Low-pulley Cable
Row, 10 reps
I perform these
three movements
as a giant set with
no rest until I’ve
completed a set
of each. Repeat
four times.
D)

Bar Dip or Ring
Dip, 10 reps

One-arm
Dumbbell Row,
10 reps (each arm)
I perform these
movements as a
superset with no
rest until the end
of both exercises
four times through.
E) Abs
MATHEWS’ WORKOUT
TIPS FOR THE 40-PLUS
ADJUST AS YOU GROW
I’ve gone back to more basic barbell
lifting. I used to do a lot more isola-
tion, and now I don’t do stuff like that
at all.
STAY
BALANCED
Be aware of
what you like
to do the most,
and realize that
it probably isn’t
what you need
to do. Spend
some time mak-
ing sure your
body is even
and balanced.
FORM OVER
FUNCTION
At one point in my
late 20s I had to
start over at zero
and focus on form.
That’s when I
really started to
see gains that I
could measure
going forward.
©2013 All Rights Reserved. BR14482-2
All trademarks are the property of their respective owners.
*Free standard shipping in the continental U.S. only.
Methods:
This cross-over, placebo-controlled, double-blind study involved healthy subjects [males and females; mean age=32±14 years;
body mass index=26.4±5.0 ranging from 19.1 to 36.8kg/m
2
] (Study ID Number: PBRC10043). Each subject reported to the
Inpatient Unit on two occasions one week apart. After an overnight fast, subjects had an IV line placed and baseline
blood samples were drawn at -30, -15, and 0 minutes. Subjects were then asked to swallow the capsules of
Growth Factor-9 supplement or an identical-looking placebo. Blood was drawn at 15, 30, 60, 90 and 120
minutes for assay.
Results:
After 120 minutes, mean GH levels had increased 682% from baseline (0.17 to 1.33ng/ml) and were
significantly higher than placebo (P=0.01). In addition, a significantly higher mean AUC was observed
after taking the supplement [20.4 (95% CI: 19.9-21.0ng/ml) vs. 19.7 (95% CI: 18.7-20.6ng/ml); P=0.04].
Summary of study procedures and findings:
$99 USD
Everyone’s talking about human growth hormone (hGH). It seems there’s been
more news about hGH in the past six months than there has been in the past ten
years. In fact, it’s been featured on CNN, The Today Show, Fox News, The Dr. Oz
Show, and in Shape magazine and Muscle & Fitness. Part of it has to do with
the increasing number of athletes injecting synthetic recombinant human growth
hormone (rhGH) because they believe it helps increase lean muscle mass, repair
muscle damage, and improve performance.
But the true “hGH frenzy” really got underway in September of 2012 when it
was revealed that a “natural” compound was actually capable of increasing mean,
serum (blood) growth hormone levels… by 682%. The research was presented at
the prestigious Obesity Society’s 30th Annual Scientific Meeting by some of the
most renowned experts in the world, and it quickly became headline news because
it means that finally, after 30 years of research, there’s a way for people to increase
their growth hormone levels… without injections. The compound that was the
subject of the research presentation is now being sold under the trade name Growth
Factor-9

by well-known sports supplement company Novex Biotech
®
.
And now Growth Factor-9, or GF9 as most people are calling it, is bringing new
controversy into the world of competitive athletics. Because of the edge they give
users, rhGH injections have been banned by virtually every professional sporting
body in the word, and even some college sports programs have begun testing for it,
like the University of Miami, which recently tested every single one of its baseball
players for rhGH use. But because GF9 offers athletes a way to increase their hGH
levels naturally, they can boost their levels without fear of that increase triggering a
positive result on anti-doping tests. So the new controversy is over whether or not
using a “natural” substance like Growth Factor-9 to raise hGH levels vs. synthetic
rhGH injections is still “cheating.”
“To call Growth Factor-9 a ‘cheat’ pill is ridiculous,” argues Gina Daines,
spokesperson for Novex Biotech. “Think of it this way… Before Gatorade
®
became
widely available, the electrolyte-rich drink was used to give Florida State athletes an
advantage, especially on hot and humid days. Were they cheating? Or simply taking
advantage of something the other team neglected to emphasize?”
Whether or not you agree with Ms. Daines about the ethics, it’s clear that GF9 is
being seen by many as a way to boost their hGH levels without the fear of being
sanctioned for illegal rhGH use. In fact, a December 12, 2012 Congressional hearing
regarding the NFL and hGH testing led to a discussion about this very thing. Dr. Larry
Bowers, Chief Science Officer for the United States Anti-Doping Agency who testified
at the hearing, explained that while “The body produces many forms of growth
hormone in the pituitary gland,” synthetic rhGH injections involve only one form, called
22kD. hGH tests work by flagging people who have abnormally high ratios of 22kD.
That’s what makes Growth Factor-9 so different from banned synthetic rhGH
injections. Rather than introducing a synthetic form of hGH into the body, Growth
Factor-9 is a dietary supplement that raises human growth hormone levels by
encouraging pituitary performance. This means there are no abnormally high levels
of 22kD, because the increase in hGH comes from the body’s natural source…
the pituitary gland.
No matter which side of the GF9/professional athletics controversy
you’re on, one thing is certain: Growth Factor-9 is selling like hot cakes. GNC, The
Vitamin Shoppe, and Lucky Vitamin, GF9’s exclusive distributors, are having trouble
keeping the growth hormone booster in stock. Still, some skeptics are saying it
sounds too good to be true. So, is there a catch? Actually, there are three. First, as
with hGH injections, Growth Factor-9 is not a “magic bullet” but one part of a total
program — you still have to eat right and work out.
Second, unlike injections of synthetic growth hormone, the Growth Factor-9 pill
needs to be taken on an empty stomach. That means you either have to take it first
thing in the morning and then not eat anything for two hours, or take it at night, at
least two hours after your last meal... before you go to bed.
And last but not least, while Growth Factor-9 is far less expensive than
prescription hGH injections, it’s still not cheap... Growth Factor-9 will cost you about
$100 a month.
But is it worth it? Anything that may cut fat, build muscle, increase energy, and
improve sex drive would seem to be a no-brainer. However, make no mistake about
it, the “established” medical community (and, of course, they know everything)
would say its benefits are largely anecdotal, with research that’s preliminary. But
there’s no denying that something that has a chance of helping you get in the best
shape of your life — without getting caught — is... at the very least... irresistible.
It should be noted that Growth Factor-9 is the only 100% SeroVital
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-hgh sports
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The Vitamin Shoppe, and Lucky Vitamin. If it’s sold out in stores, try buying it directly
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ADVERTISEMENT - ARTICLE REPRINT - ADVERTISEMENT
Are Pros “Cheating” with Undetectable
GF9
HGH Boosters?
New “Growth Hormone” Pill Ignites
Controversy in Professional Sports.
Is It Time to Take a Stand?
D
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56

MUSCLE & FITNESS — 08.13
CLEAN
YOUR
PLATE
BY SAM DEHORITY
YOU’RE ONLY AS
BIG AS YOU EAT
TRAINING
EDGE TEEN TRAINING
TRAINING
1. THE MIRROR LIES
A lot of teenagers have lean physiques, but
eat like crap. “Just because you have a
six-pack doesn’t mean you’re healthy,”
Gentilcore says. Start every day off right.
“It takes two minutes to make a bowl of
oatmeal, it takes five minutes to make some
scrambled eggs.” That means it’s just as
easy to eat healthy as it is to toss a couple
Pop-Tarts in the toaster.
2. FIT YOUR DIET TO YOUR LIFE
Here’s the truth: You’re not going to be
able to eat what you want all the time.
You need to get the best foods you can,
when you can. “Pack nuts, beef jerky, or a ba-
gel with peanut butter—something you can
stash in your locker,” Gentilcore says. “De-
pending on school policy, maybe you eat in
class. Anything quick you can get between
classes is going to be advantageous.”
3. SUPPLEMENT
If you’re new to the iron game, all the supple-
ment options can be overwhelming. To keep
it simple, Gentilcore suggests these three:
protein powder, a vitamin D supplement,
and a fish oil supplement. “A protein shake
is an easy way to get some calories and
protein in your body,” he says. “Fish oil has a
plethora of benefits, from reducing inflam-
mation to controlling heart disease and insu-
lin levels.” And vitamin D will help with muscle
growth and proper hormone levels.
  W
hile those newbie gains are
easy to come by, serious muscle
is hard to build. It requires
mental strength and
dedication, both in the weight room and
in the kitchen. If you’re a teenager, you’re
probably spending the majority of your days
in class, studying, or playing sports. It doesn’t
leave much time to sit down and shovel food
into your mouth. Tony Gentilcore, co-owner
of Cressey Performance in Hudson, MA, has
a few tips on how you can make the most of
your limited time.
Your Program
Gentilcore designed this program to address the needs of a teenage
lifter. Follow this routine, eat big (and right), and watch the muscle pile on.
DAY 1*
A1. Deadlift Variation
(Trap [hex] Bar, Sumo,
or Conventional) 5x5
A2. Flat Bench
Dumbbell Press 4x8
B1. Seated Cable Row
3x10
B2. Dumbbell Goblet
Reverse Lunge
3x8/Leg
C1. Pallof Press
3x10/Side
C2. Face Pull 3x12
D. Arm Work** (e.g.,
biceps curls, triceps
pressdowns)
5–10 minutes
**Choose one biceps
exercise (10 reps) and
one triceps exercise
(10 reps) and perform
them back to back with
as little rest as possible
for 5–10 minutes.
DAY 2*
A1. Bench Press
Variation (Flat Bench,
Incline Bench, or
Decline Bench) 5x5
A2. One-arm Dumb-
bell Row 4x8/Arm
B1. Dumbbell
Bulgarian Split Squat
3x8/Leg
B2. Ab Rollout
3x8–10
C1. Pull-Through 3x10
C2. Half-kneeling
Cable Lift 3x10/Side
D. Calf Work*
5–10 minutes
DAY 3*
A1. Squat Variation
(Back Squat, Front
Squat, or Box
Squat) 4x5
A2. Chinup 4x5
(weighted if necessary)
B1. Pushup Varia-
tion (Band-resisted,
Feet Elevated, or
Chains) 3x10
B2. Chest-supported
Row 3x12
C1. Dumbbell Lateral
Lunge 3x8/Leg
C2. Reverse Crunch
3x10
D. Shoulder Work*
5–10 minutes
*Alternate sets of
paired exercises
(e.g., A1 and A2)
Tony Gentilcore has been training young athletes
at Cressey Performance since 2007. You can read
more of his fitness advice at tonygentilcore.com.
MORE INFO
► For more shoulder and calf information, go to muscleandfitness.com
EDGE PHYSIQUE
TRAINING
C
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T
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58

MUSCLE & FITNESS — 08.13
THIS NPC PHYSIQUE
COMPETITOR AND
WORLD GYM TRAINER
SHARES HIS UNIQUE
TIPS FOR STAYING
BIG AND LEAN
YEAR-ROUND
“Don’t bulk up and then try
to cut down. Yo-yo dieting is not
healthy. Follow a strict dietary plan. I
follow the 45–35–20 plan, which means
my daily intake consists of 45% protein,
35% carbohydrates, and 20% fat. I did
no-carb diets for a while, and while I lost
fat, I also lost muscle and felt weaker in
the gym. This lets you have some carbs,
but not so much that you risk adding fat.”
“I’m old-school when it
comes to training frequency.
I train 60–90 minutes six days a week and
split everything down: Monday is legs—
quad focused, Tuesday is chest, Wednes-
day is back, Thursday is legs again—
hamstring focused, Friday is shoulders,
and Saturday is arms. Sunday is my only
rest day. Pre-contest, I’ll add a second ses-
sion of cardio three or four days a week.”
“Consume all your carbs be-
fore and after workouts. This is
the only time of day when your body truly
needs that extra energy. Don’t eat any
carbs right before you go to bed. This will
allow your body to turn to your fat stores
for energy during the night. Having a little
bit of fat before you go to bed will further
encourage fat burning.”
“You need to eat fat to burn fat. I consume a very
minimal amount of fat through animal sources—when I eat beef,
it’s 96% lean—because most of it should be unsaturated. I take
fish oil with breakfast, macadamia nut oil with smaller meals
throughout the day, and a couple of tablespoons of almond
butter is one of my favorite bedtime snacks. Olive oil is good.
Coconut oil is good. But macadamia nut oil is slower digesting,
which will protect your muscles better, plus it just plain tastes
better than most other oils.”
“The biggest mistake people
make is thinking they eat
healthy. We have a natural tendency to
highlight our own positive behaviors, and
this is especially true when new clients tell
trainers about their diets. They’ll say, “Well,
I eat a lot of grilled chicken and fish.” But
they don’t know how much they’re eating,
and it’s rarely balanced. Then when they
gain weight, they’re extremely frustrated.”
MATT
MENDRUN
MENDRUN
BY THE
NUMBERS
Age: 28
Height: 5'10"
Weight: 200 lbs
(contest), 220
(off-season)
Residence: Los
Angeles, CA
Website info:
Facebook.com/
mendrun; Twitter:
@Mendrun_LA


60

MUSCLE & FITNESS — 08.13
EDGE STRENGTH
TRAINING
YOU’RE STRONGER THAN YOU REALIZE.
GO GRAB THE BIGGEST DUMBBELLS
IN YOUR GYM AND FIND OUT NOW.
BY MATT KROCZALESKI
R
O
B

T
R
I
N
G
A
L
I
COMING SOON
Go to mattkroc.com
to buy your own
Kroc Row handles and
rethink your rowing—
and benching—
potential.
KROC ROWS
Kroc’s Back
Workout
It’s time to train like the big boys
EXERCISE SETS REPS
Deadlift
(Warmup) 3 10, 8, 6
Deadlift 3 3
Dumbbell Row
(Warmup) 2 10
Kroc Row 1 Failure
(each side)
Chinup As many as
necessary 100 total
T-bar Row 3 10
Heavy Shrug 3 10
rows in excess of 90–100 pounds in a com-
mercial gym. This isn’t a physiological limiting
factor—it’s a psychological one. Dumbbells
heavier than 100 pounds simply sit outside
most guys’ comfort zones. When I trained in
a gym where the dumbbells went up to only
150, I took rows out of my routine because they
were too easy—then immediately noticed that
my bench was sufering. I reversed course,
adding rows back in by custom-building
handles of my own that would allow me to go
as heavy as I wanted. “Kroc Rows” became
my calling card. Every time I went to the gym
to row, I had one goal: to use a heavier weight
than I had the previous workout, for as many
reps as I possibly could. My personal record is
a set of 13 on each arm with 310 pounds.
  I
f you’re not doing dumbbell rows
with the heaviest weight in the gym,
you’re missing out on everything this
exercise has to offer. Failure to row
with the heaviest possible weight both im-
pedes your back development and limits how
much you can bench. None of these outcomes
is acceptable. I don’t care if the dumbbell rack
in your gym goes up to 220—you’re capable
even if you don’t know it yet.
You’ll never find a heavy bencher who
doesn’t have huge lats. This is no accident.
Contrary to what most amateurs believe, low-
ering the bar on the bench press is not only an
eccentric movement. When you lower the
bar, you should actually “pull” it to your chest,
engaging your lats the whole way. This controls
the descent and prepares the lats to flare at the
bottom of the movement, which then propels
the bar of the chest at the movement’s start.
Sadly, most guys consider dumbbell rows a
throwaway exercise. You’ll rarely see dumbbell
Copyright USPlabs, LLC. 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. 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, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
*See www.usplabsdirect.com for additional information. ** Refers to potential creatine and/or sugar bloat.
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62

MUSCLE & FITNESS — 08.13
EGGS
You can eat them
whole with confi-
dence, as most of the
popular cholesterol
concerns regarding
eggs are overblown.
Most importantly,
you’ll get six to
seven grams of
protein in every large
egg. Another reason
to eat the yolk: It con-
tains nine essential
amino acids.
ALMONDS
A small handful
always satisfies my
hunger. Also, studies
have shown that eat-
ing 1.5 ounces of most
nuts can reduce LDL
(bad) cholesterol and
lower your risk of
heart disease.
GREEK
YOGURT
Nonfat Greek yogurt
is relatively low in
calories, and those
calories go a long
way: You get 15–20
grams of protein
per six ounces with
no fat at all. A great
way to sweeten it up—
and add even more
protein—is to mix in a
scoop of whey protein
powder so it tastes
just like pudding.
OATMEAL
This is the ultimate
bodybuilding carb,
a delicious, slow-
digesting breakfast
that’ll give you a
ton of energy for
a tough training
session. You can’t
go wrong with either
steel-cut or rolled
oats. Try mixing dry
rolled oats with cinna-
mon for a surprisingly
tasty snack.
MULTIVITAMIN
As insurance policies
go, it doesn’t get
easier or cheaper than
taking a multi. You
might eat a perfectly
balanced diet, but the
only way to be certain
you’re not missing
any key nutrients
is to take one of these.
FISH OIL
Fish oil has been
shown to improve
virtually every aspect
of cardiac health from
blood pressure to risk
of heart failure. Its
anti-inflammatory
properties make it
key for joint health.
GARLIC/
LEMON
PEPPER
SEASONING
Garlic is a potent
antioxidant shown to
help prevent heart
attack and stroke.
Use garlic or lemon
pepper to spice any-
thing up. Canadian
researchers showed
that lemon pepper
contains antioxidants,
too. This or any other
no-carb seasoning can
make fish and chicken
a lot more interesting.
CHICKEN
BREAST
It’s the most widely
consumed bodybuild-
ing staple—high in
protein, very low in
fat, with a million
ways to prepare it. But
chicken breast also
increases carno-
sine concentration,
which improves
exercise performance.
BANANAS
As far as I’m con-
cerned, this is the best
recovery food you can
eat post-workout. Not
to mention, each large
banana contains over
400 milligrams
of potassium and
4 grams of fiber.
FISH
Tilapia, cod, and
salmon are all great
choices for a low-fat,
high-protein whole
food, though I per-
sonally prefer tilapia
because it’s so hard to
screw up. Hit it with
the lemon pepper
and stick it in the
oven at 375° for 30
minutes. Done.
BROCCOLI
Another “free” food
loaded with fiber,
broccoli contains a
compound called
sulforaphane, which
blocks enzymes that
cause joint decay.
LEAN BEEF
If you keep it lean,
there’s no reason to
be scared of red meat.
It’s one of the best
sources of iron
and zinc, plus the
saturated fat acts as a
precursor to testoster-
one production.
BY MIKE O’HEARN
▲ CUCUMBER
I consider cucumber a “free” food, meaning it’s
pretty much impossible to eat too much of it.
Cucumber has a high water content, and goes
with anything, making it an ideal stomach filler.
But it’s also loaded with antioxidants, and helps
clear chemical toxins from the body.
► ASPARAGUS
A great source of several B vitamins, asparagus
includes a type of soluble fiber that works as a
prebiotic, which stimulates the growth of healthy
stomach bacteria.
FOR MORE
Get Mike’s Advance Power Bodybuilding DVD at mikeohearn.com
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EDGE FOOD FIGHT EDGE FOOD OF THE MONTH
YES NO MAYBE
HICKORY
BOURBON
SALMON
Pan-fried salmon
fillet with bourbon
barbecue sauce
CALORIES
► 390
PROTEIN
► 42G
FAT
►18G
CARBS
► 16G
SODIUM
►920MG
M
AYBE
CHICKEN &
BROCCOLI PASTA
Chicken and
broccoli over penne
pasta in Parmesan
cream sauce
CALORIES
► 1,476
PROTEIN
► 69G
FAT
► 92G
CARBS
► 93G
SODIUM
►2,810MG
NO
CHICKEN BELLA
Grilled chicken
breast with sautéed
baby portabello
mushrooms and
artichokes in Parme-
san cream sauce
CALORIES
► 360
PROTEIN
► 46G
FAT
►17G
CARBS
► 6G
SODIUM
►775MG
YES
DID YOU KNOW?
If you’re shucking these
yourself, be sure to slice
under the flesh of the oyster
to remove it from the shell.
Otherwise, it won’t slide
out when you toss
it back.
G
O
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M
A
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S
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U
D
I
O
;

F
O
O
D

S
T
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L
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N
G

B
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J
E
S
S
I
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A

G
O
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M
A
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;

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T
H
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68

MUSCLE & FITNESS — 08.13
CALORIES

74
FAT

1G
PROTEIN

5G
CARBS

2G
NUTRITION INFO
Per 6 medium raw oysters
OYSTERS
BOOST TESTOSTERONE AND GET
AN EDGE IN THE GYM WITH ONE
OF THE WORLD’S MOST POLARIZING FOODS
O
ysters are a love-it-
or-leave-it food—
some people can’t
get enough, and
others can’t stand the thought.
One thing that isn’t up for de-
bate, however, is the nutritional
benefit these shellfish pack for
hard-training guys.
They’re low in calories (12 per
oyster) and saturated fat (less
than a gram), and pack a gram of
protein each. This is a boon for
bodybuilders trying to get lean—
the fat-to-protein ratio beats most
whole-food proteins out there,
says Jim White, R.D.
Oysters are also high in zinc, at
about 6mg per. “Zinc serves as
a vital mineral in the produc-
tion of testosterone, and is
beneficial to the proper de-
velopment and maintenance
of the male hormone,” White
says. “More testosterone means
stronger lifts and more muscle.”
Other essentials in oysters are
vitamins A through D, B12, phos-
phorus, calcium, and iron.
White suggests a dozen raw
oysters as an appetizer, and using
them as a great substitute for
bread and butter. “With a dozen
raw oysters, you’re getting in
more protein, fewer carbs and
less fat, and a lot of vital nutri-
ents,” White says.
BY ADAM BIBLE
GRILLED OYSTERS
WITH SPINACH AND FETA
MAKES 2 SERVINGS
INGREDIENTS
1 dozen oysters, 1 small shallot,
chopped, 2 cloves garlic, crushed, 1
tbsp olive oil 2 lbs spinach leaves, 1
tbsp toasted pine nuts, chopped, ¼
cup crumbled feta
DIRECTIONS
1. Preheat grill to medium. Shuck
oysters and save bottom shells.
2. Sauté the shallots and garlic in
olive oil until translucent. Add the
spinach and sauté until tender. Add
nuts and set aside.
3. Place oysters in reserved shells.
Spoon spinach mixture over the
oysters, then sprinkle cheese over
spinach mixture.
4. Grill on the half shell for 5–10
minutes. Serve immediately.
NOW COOK IT!
NUTRITION INFO
PER SERVING
► CALORIES 308
► PROTEIN 23G
► FAT 18G
► CARBS 23G
With a menu loaded with burgers, fried foods, and
pasta, Ruby Tuesday has lots of entrées to stay
away from. But stick to the “Fit & Trim” choices, and
you’ll get out with a full meal under 700 calories.
n
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n
7 grams of fiber per serving - a quarter of your daily needs and twice
the fiber of a serving of oatmeal!
n
Over 4 grams of BCAAs
G
from protein to help maintain muscle and
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n
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Multivitamin Optimizer Blend to give you the vitamins and minerals
your body needs
*Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake.
GPer Serving
©2013 MET-Rx
®
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Available at fine health food stores, gyms, and wherever sports nutrition products are sold.
www.metrx.com
70

MUSCLE & FITNESS — 08.13
N
I
C
K

F
E
R
R
A
R
I
;

F
O
O
D

S
T
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I
N
G

B
Y

M
A
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T

V
O
H
R
EDGE 15-MINUTE FEAST
Eggs are one of the best
sources of choline, a B
vitamin needed for your
nerves to communi-
cate with your
muscles.
DID YOU
KNOW?
  P
hysique-friendly food usually conjures up images of
protein-packed eggs, not a plate of creamy pasta. But
this dish combines the best of both, topping low-carb,
high-fiber spaghetti squash with fried eggs. The
runny yokes create a rich “sauce” as they soak into the squash on
your plate. If you’re eating this meal after a morning sweat session,
microwave the squash and remove flesh as directed. In a bowl, stir
together squash “noodles,” ham, peas, eggs, and seasonings and
cook in an oiled skillet for an Italian-inspired omelet.
EAT LIKE AN ITALIAN AND LOOK LIKE A
ROMAN STATUE WITH THIS EASY RECIPE
BY KAREN BORSARI
INGREDIENTS
2 cups shredded
spaghetti squash
¼ cup water
1 tsp olive oil
3 eggs
1 tsp garlic powder
1 tsp salt, plus
more to taste
¼ cup green peas
2 oz boneless ham
steak, diced
Cracked black
pepper, to taste
DIRECTIONS
1) Cut spaghetti
squash in half
lengthwise. Remove
seeds and fibers.
Fill one half with
water and place the
remaining half on top
of it, cut-side down.
2) Microwave 10
minutes. As it cooks,
heat oil in a nonstick
skillet. Add eggs
when just a few min-
utes remain for the
squash to cook.
3) Cover eggs and
cook over medium
heat for about two
minutes. Flip and
cook eggs uncovered
for one minute.
4) When squash is
done, drain remain-
ing water. Remove
flesh with fork. Com-
bine squash, garlic
powder, salt, peas,
and ham on a plate.
Top squash with
eggs. Add salt and
pepper to taste.
NUTRITION INFO
Per serving
CALORIES

391
PROTEIN

28G
FAT

18G
CARBS

24G
You Will
Need
MAKES 1
SERVING
Karen Borsari is a freelance fitness and
health editor in New York City.
THE CHEF
SPAGHETTI
SQUASH
CARBONARA
72

MUSCLE & FITNESS — 08.13
G
O
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M
A
N

S
T
U
D
I
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;

S
T
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L
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N
G

B
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J
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S
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A

G
O
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M
A
N
EDGE DIET 911
2,257 CALORIES

192G PROTEIN
213G CARBS
73G FAT
RICK’S
OLD DIET
MEAL 1
1 cup rolled oats
(dry measure)
9 egg whites
MEAL 2
3 chocolate chip
cookies
2 scoops whey protein
in water
MEAL 3
12 tortilla chips
8 oz 95% lean
ground beef
½ cup salsa
MEAL 4/WORKOUT
5 0g dextrose/malto-
dextrose
25g whey protein
MEAL 5
8 oz chicken breast
1 cup cooked
brown rice
1 cup broccoli
¼ cup Skittles
RICK’S
NEW DIET
MEAL 1
1 cup rolled oats
(dry measure)
9 egg whites
MEAL 2
6 oz 95% lean
ground beef
½ onion
1 bell pepper
⅔ cup black beans
2 tsp canola oil
½ cup salsa
MEAL 3/WORKOUT
20g BCAAs
5g creatine
MEAL 4
6 oz chicken breast
(breaded with ¼ cup
bread crumbs and
baked)
1 cup cooked
brown rice
1 cup broccoli
¼ cup Skittles
MEAL 5
1 scoop cinnamon-
roll-flavored protein
powder
⅔ cup low-fat cottage
cheese
1 apple, diced
3 tbsp walnuts
2,630 CALORIES

228G PROTEIN
283G CARBS

62G FAT
GARBAGE
TIME
EAT THE JUNK
ONLY IMMEDI-
ATELY AFTER
YOU TRAIN
Post-training is
a special physi-
ological time during
which insulin
preferentially
shuttles sugar to
your muscles over
your fat cells. By
having your guilty
pleasures only right
after you train,
you’ll maximize
the chances that
these simple sug-
ars and fast-act-
ing carbs will be
used to refuel your
depleted muscles.
KEEP YOUR CARBS LOW PRIOR TO TRAINING
We want to take advantage of the post-exercise
increase in insulin sensitivity. We’ll further mitigate
this effect by somewhat depleting your glycogen
stores prior to training. This means no carbs while training. You’ll
lose some of the pump (but not much). That’s the price you’ll have
to pay for wanting to snack on Skittles while staying lean. You’ll
have plenty of carbs stored in your muscles to fuel your training,
so don’t worry too much. Having slightly depleted glycogen will
create a void that your post-workout snacks can fill.
KEEP YOUR TOTAL
CALORIES IN CHECK
Even by focusing your
sweets post-workout and
depleting your glycogen so there’s room
to pack in those extra simple sugars,
when you go overboard there aren’t
biochemical tricks that can save you.
Total calories matter, so keep them
in check. If you want to stay lean, then
you’ll most likely need to keep your
calorie intake to around 13 calories per
pound of body weight.
1
2
3
BY MIKE ROUSSELL, PH.D.
Dear M&F,
I eat junk—cookies, candy, sugary
snacks—and I can’t stop. How can
I minimize the effects of these
foods?—Rick E., Grand Rapids, MI
  E
ating a bunch of junk is far from ideal,
but there are a few ways to lessen
the negative efects of those types of
foods, which we outline here. The
best strategy, though, is to kick this habit, or cut
way back. And yes, you can.
Products bearing this logo have been tested
for banned substances by HFL Sport Science,
a world-class anti-doping lab.

72
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increases in muscle strength and size than those on placebo. ±Average savings of $39 based on the regular retail value of the added ingredients in Platinum Edition. †Product was tested for over 145
banned substances on the 2013 World Anti-Doping Agency (WADA) prohibited list via HFL skip lot testing protocol #ICP0307. 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. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2013 General Nutrition Corporation. May not
be available outside the U.S.
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EDGE ROBERT IRVINE
74

MUSCLE & FITNESS — 08.13
BY CHEF ROBERT IRVINE
CALORIES

770
FAT

27G
PROTEIN

55G
CARBS

74G
JOINT JUICE
Cod is an especially good
fish choice for athletes,
as eating it twice per week
(or supplementing with
its oil) can reduce
inflammation.
You Will Need:
1) Preheat oil in sauté pan.
2) Lightly coat medallions with flour/sea-
soning mixture. Tap off excess, then dip in
egg wash, and finish in bread crumbs.
3) Cook fish in preheated oil until golden
brown, flipping once, for 2–3 minutes.
4) Remove fish from oil, sprinkle with salt
Prep: Yields 2 Servings (2 medallions per sandwich)
UTENSILS
► Cutting board
► Knife
► Bowls
► Spoon
► Whisk
► 1 or 2 sauté pans
INGREDIENTS
COD
⅛ cup vegetable oil,
just enough for
frying
Fo ur 3-oz cod medal-
lions, cut on bias
½ cup all-purpose
flour
1 tsp seafood
seasoning or
blackening spices
½ cup egg wash
(whipped egg &
milk)
1 cup panko
bread crumbs
S alt and freshly
ground black
pepper
SANDWICHES
1 tbsp unsalted
butter, softened*
2 kaiser rolls*
Ta rtar sauce, to taste
1 cup shredded
iceberg or Bibb
lettuce
2 pickles, sliced
lengthwise
*Skip rolls/butter to reduce
calories, carbs, fat: 567
calories, 49g protein,
45g carbs, 19g fat.
and pepper, and place on paper towels to
drain excess oil.
5) Heat nonstick pan over medium-high heat
until warmed. Spread butter on top and bot-
tom of buns, then toast in pan until browned.
6) Build sandwiches with tartar, lettuce,
fish, and pickles.
“Like” the Chef
Robert Irvine Official
Page on Facebook
and visit chefirvine
.com for additional
recipes, cooking tips,
and more.
COD
SANDWICH
NOT A FAN OF FISH? THIS TASTY
RECIPE WILL CHANGE THAT.
  B
ecause of its mild flavor and
dense, flaky white flesh,
cod is often favored over
other kinds of fish and is a
particularly popular choice for fish
and chips. This pan sautéed version
of cod is a lot less fattening than
the deep-fried version, and is still
pretty damn tasty. Cod’s a great
source of protein, many important
vitamins and minerals, and omega-3
fatty acids. Cod works great as a sand-
wich (or as fish tacos), but you can
eat it straight or on a bed of lettuce to
reduce carbs and calories. Enjoy!
Robert Irvine is the star of Food Network’s
Restaurant: Impossible, a veteran of the British
Royal Navy, and the fittest chef on TV.
CHEF IRVINE
Join Jacked-in-a-Box
by Sept. 4 to be the
first to try the new
Chef Robert Irvine
FortiFx Fit Crunch Bar.
jacked-in-a-box.com
SUPPLEMENTS
IRVINE’S NEW
PROTEIN BAR
NUTRITION INFO

CALORIES 380

PROTEIN 30G

FAT 16G

CARBS 27G
UP
BULK
MASS
®
BEYOND RAW 
RE-BUILT MASS
*When used in conjunction with regular resistance training. †Product was tested for over 145 banned substances on the 2012 World Anti-Doping Agency (WADA) prohibited
list via HFL skip lot testing protocol #ICP0307. 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. Call 1.800.477.4462 or visit GNC.com for the store nearest you. ©2013 General Nutrition Corporation. May not be available outside the U.S.
GNC’s best-selling mass gainer and muscle fueling
formula is loaded with 850 calories, 60g of
high-quality protein and 10g of a five-phase creatine
complex to pack on dense muscle mass
*
and 600mg
of Fenugreek extract to support testosterone levels.
Features ultra-anabolic growth factors, muscle
cell protection and advanced recovery agents.
Available in 4 great-tasting flavors.
Products bearing this logo have been tested
for bannedsubstances by HFL Sport Science,
a world-class anti-doping lab.

Scan the code
to see the full line
including our
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87
This score is powered
by 60g of protein +
additional nitrogen-
rich ingredients
130G
CARBS
850 60G 10G
CALORIES PROTEIN CREATINE COMPLEX
80

MUSCLE & FITNESS — 08.13
EDGE SUPPLEMENT OF THE MONTH EDGE SUPPLEMENT OF THE MONTH
  W
hen you’re trying to lean out,
you have three friends you can
count on: 1) whey protein,
2) amino acids, and 3) your
metabolic rate. To reduce body fat, you need
to take in fewer calories than you burn. Many
people make the mistake of taking in so few
calories that they undermine their metabolic
rate, making themselves sluggish while hoard-
ing body fat even though they’ve reduced their
calorie intake. But you don’t burn body fat
based on how few calories you take in; you
burn fat based on the gap between your intake
and your expenditure. Keeping up your meta-
bolic rate while cutting calories moderately
is the most efective way to burn fat while
maintaining muscle. These four supplements
are among the best for achieving this goal.
► Whey protein boosts your
metabolic rate, getting to work
almost immediately.
This fast-digesting source of protein not
only helps fuel muscle growth, it also
protects your muscles from breakdown
when you’re in a calorie deficit. When you
consume whey protein after workouts, you
boost your metabolic rate even though
you’re not taking in many calories. The
advantage of whey, particularly in cutting
phases, is that it floods your system with
aminos that help halt catabolism and en-
courage repair. Consume no fewer than
20 grams of protein after a workout.
Depending on your weight, metabolic rate,
and budget, consider going all the way up
to 60 grams post-workout.
► Glutamine protects your
muscles and boosts immunity.
When you’re in a calorie deficit, you need
glutamine more than ever. Without enough
glutamine, your body readily turns to
muscle tissue, breaking it down to retrieve
this and other aminos. But when you take
GET IT TOGETHER
When you’re shedding body fat, you want to do it as effec-
tively and painlessly as possible. MuscleTech’s Anabolic Halo
contains all of the highlighted ingredients and many others,
including creatine, digestive enzymes, and electrolytes. The
best way to burn body fat is to cut calories moderately, get
plenty of whey and aminos to drive metabolic rate, and make
certain you don’t have any deficits that undercut fat loss.
LEAN
ON ME
STRIKE THE RIGHT
SUPPLEMENT BALANCE
WHEN YOU WANT TO
FRY BODY FAT
BY ADAM GONZALEZ
it after workouts, your body is not only less
likely to tear down muscle tissue, it’s also
more likely to repair and build it. Glutamine
also supports digestion and immunity, both
of which can be negatively impacted by
calorie deficits.
► BCAAs alleviate pain and help
maintain muscle while dieting.
Branched-chain amino acids (BCAAs),
including leucine, valine, and isoleucine,
function differently from the other aminos,
driving the growth process after workouts.
Leucine, the most important of the BCAAs,
ignites protein synthesis. The group also
triggers insulin release to help drive nutri-
ents to just-trained muscle tissue. BCAAs
also decrease cortisol levels, reducing
fatigue and soreness.
► Tart cherry concentrate re-
duces pain and inflammation.
Tart cherry provides anti-inflammatory
phytochemicals that help suppress pain,
allowing you to train better when you’re in
a caloric deficit. Tart cherry also contains
melatonin, which helps you sleep better.
Many people experience restlessness while
dieting, which may undercut their success.
A
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WEB INFO
Shop for Anabolic Halo
and other MuscleTech
products at
muscletech.com
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82

MUSCLE & FITNESS — 08.13
EDGE SPOTLIGHT
  O
ur distant ances-
tors consumed large
amounts of protein
when they could,
but often spent long periods
without it due to the lack of
supply. The good news is that
now we can gather protein from
other natural sources—we don’t
have to hunt it. And we know
much more about how to best
utilize protein to maximize
training, CrossFit perfor-
mance, and physique goals.
The following points will show
you what to look for in a protein
supplement. Keep in mind that
no single source of protein is
ideal for all your needs, but
many complement each other.
BY ADAM GONZALEZ
NUTRIFORCE
NUTRIWHEY
Has 23 grams of
protein per scoop,
plus more than 5
grams of branched-
chain amino acids
(BCAAs) and 4
grams of glutamine,
which drive recov-
ery and growth.
MUSCLE-
PHARM
COMBAT
POWDER
Contains a blend
of fast-digesting
whey and egg
proteins and slow-
digesting casein,
to give you all-day
coverage.
ON PLATINUM
HYDROWHEY
This whey is hydro-
lyzed, meaning it
undergoes an ultra-
filtration process
that breaks large
protein molecules
into isolates for the
fastest possible
uptake in the body.
MHP PALEO
PROTEIN
It’s paleo compliant
because it’s made
from beef and egg,
sources of protein
that are also high
in BCAAs, the
aminos that
best facilitate
recovery.
DYMATIZE
PURSUIT RX
Pursuit RX contains
a 2:1 ratio of carbs
to protein (plus
BCAAs), the bal-
ance that research
shows is ideal
for maximal recov-
ery and growth
when training.
WFIT
BEYOND
PROTEIN
Provides a high
concentration
of the di- and
tri-peptides your
body preferen-
tially absorbs
faster than other
proteins.
OUR PICKS
YOU NEED PROTEIN
BEFORE YOU TRAIN.
The protein you take in before
you train becomes available
to your body during the
course of your workout.
That’s especially true with fast-
digesting whey and egg protein
supplements taken shortly
before you hit the gym.
YOU NEED PROTEIN
AFTER YOU TRAIN.
The recovery and growth
processes take several hours,
so when the fast-digesting pro-
teins you consumed before your
workout are fully consumed,
your body will still crave more.
Getting another dose of protein
helps maximize results.
YOU NEED PROTEIN—
PERIOD.
While pre- and post-workout
windows are crucial, you also
need to make sure to get in a to-
tal of one gram of protein per
pound of body weight every
day. You can rely on whole-food
sources, but additional protein
supplements help quite a bit.
SIX NATURALLY SOURCED PROTEINS FOR HARD-TRAINING GUYS
MUSCLE
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NATURAL
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BPI MAGIC COMBO
INCLUDES:
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$56
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SAVE ON STACKS
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BE THE
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GET THIS STACK NOW
at The Muscle & Fitness Store
MUSCLEANDFITNESS.COM/STACKS
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MUSCLE & FITNESS — 08.13
EDGE STACK
BPI HELPS YOU DO THE IMPOSSIBLE:
TURN YOUR FAT INTO MUSCLE

  I
t’s both a myth and a truism that you can
turn fat into muscle. Bodybuilders have
learned they can add muscle as they shed
body fat, though many opt to separate
the two processes into seasonal-growth and
leaning phases. But one of the best ways to
fuel your workouts is to rely on body fat
as a primary energy source, allowing
you to train harder and longer. In the
end, you’ll have less body fat and more
muscle mass. It’s not magic or wishful
thinking that causes your body fat to disap-
pear—it’s hard work in the gym, supported
by this month’s stack from BPI.
Burn to Build
Get the best of both worlds with these
BPI products
THE BPI STACK INCLUDES:
Pump-HD 30 servings
B4 30 capsules
Free T-shirt
Available at muscleandfitness.com/stacks
BPI B4
This product is designed as a fat burner,
but also enhances performance. BPI B4
helps you use stored body fat to fuel your
way through workouts even when you’re
in a calorie deficit. Here’s how it works:
Caffeine encourages your body to release
stored fat while improving strength. Your
body fat helps supplement your food
intake as workout energy. Dendrobium not
only gets your head in the game by elevat-
ing your focus, it also reduces fatigue
and appetite.
BPI PUMP-HD
Dieting bodybuilders often lack the energy
to train as hard as they do when they’re
in building phases. But BPI Pump-HD is a
great partner to BPI B4 when you’re trying
to train hard and reduce body fat. This
pre-workout supp provides electrolytes
to support fluid balance, and creatine
and beta-alanine to increase strength.
Tyrosine, taurine, and psoralea help you
recover faster.
STACK IT
Take B4 early in the morning and Pump-HD
at least six hours later, before you train.
For morning workouts, take Pump-HD
15–30 minutes before you train, then
take B4 six hours later. The combined,
recommended serving for B4 and Pump-
HD contains about as much caffeine as six
cups of coffee. As always, use your discre-
tion when consuming caffeine, as some are
more sensitive to it than others.
BY ADAM GONZALEZ
STACK ’N
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86

MUSCLE & FITNESS — 08.13
EDGE JACKED-IN-A-BOX
DELIVERING
THE GOODS
  J
uly’s shipment not only delivered new products to your doorstep, it also helped de-
liver nutrients to where they’re needed most. Your body has diferent needs before
and after workouts: Before you train, you want to provide it with the supplements
that improve strength, focus, energy, and endurance. After workouts, you
need to focus on recovery and growth. These 10 products target your needs at diferent
times of day, and that’s why M&F delivered them to you. These are the must-have products
we sent out in July.
IN JULY, WE SHIPPED FAT BURNERS, PRE-
WORKOUT PRODUCTS, AND RECOVERY
SUPPS FOR ALL YOUR TRAINING NEEDS
BY ADAM GONZALEZ
Learn more at
jacked-in-a-box.com
WEB INFO
FORMUTECH LEAN-
EFX REFINED
This fat burner now works
even better. The proprietary
blend contains caffeine, green
coffee extract, and Evodiae
Fructus (Evodiamine).
MHP PALEO PROTEIN
Most protein powders are
milk-based (casein and whey),
but MHP engineered a protein
product from beef and egg
proteins, providing a great
alternative for paleo dieters.
GAT JETFUEL
SUPERBURN
Jetfuel includes medium-
chain triglycerides that boost
metabolic rate, CNS stimulators
to increase endurance and
strength, and brain boosters.
BPI PUMP-HD
This pre-workout includes an
electrolyte matrix to super-
charge your workouts, beta-
alanine to enhance power, and
a proprietary blend to support
endurance.
BSN HYPER FX
A proprietary blend contain-
ing beta-alanine, betaine, and
taurine increases intensity and
endurance by boosting anaer-
obic capacity. It also supports
testosterone production.
BEAST
An amino acid blend including
glycerol, arginine, and beta-
alanine. These aid strength by
increasing NO levels and fueling
workouts with body fat.
MRI BLACK POWDER
ULTRA
Black Powder Ultra includes
tyrosine, taurine, and caffeine
anhydrous to stimulate the
CNS and drive production of
focusing brain chemicals.
GASPARI SUPERDRIVE
One of the keys to Superdrive
is ornithine malate (MitoDrive).
This amino acid compound
drives nitric oxide (NO) produc-
tion, supporting growth and
recovery.
BPI B4
Among B4’s ingredients,
Dendrobium enhances focus
and helps decrease fatigue and
appetite, leading to better work-
outs with greater fat burning.
Psoralea corylifolia boosts focus.
SIX STAR CREATINE X3
Creatine X3 delivers a whop-
ping eight grams of premium
creatine along with maltodextrin
and dextrose to drive these
essential recovery nutrients to
fatigued muscles.
I
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MEET JASON
He’s a perfect example of why we do what we do.
Ever Dream of Becoming a
ACCREDITED PROGRAMS
Personal Trainer Certification
Fitness Nutrition
Exercise Therapy
Strength and Conditioning
Youth Fitness
Senior Fitness
Associate’s Degree in Exercise Science
with an Emphasis in Personal Training
METHODS OF STUDY
SELF-PACED: Study at home at your
own pace
GUIDED STUDY: Structured study track
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DEGREE TRACK: 10-week undergraduate
online course with weekly lectures,
dedicated professor, and guided
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ISSA FAST FACTS
º lSSA has provided disLance hLness
education to over 180,000 students
and trainers since 1988
º Surveys show LhaL Lhe personal
training industry has a high degree
of job satisfaction and is one of the
fastest growing industries
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support to all of its students, even
after program completion
EXCLUSIVE EVALUATION KIT
www.ISSAmuscle.com
“I have been a United States Marine for 16 years. Throughout the course of my career, I have been
physically active as well as conscious of my health. It wasn’t until 2010 that I began to be interested
in achieving certifications. I chose to use ISSA to reach my goals using the Tuition Assistance
program to help pay for my courses.
I ordered the materials at the last minute and brought them on my last deployment to
Afghanistan. The ISSA staff was truly remarkable in helping me complete each step
through the process. I could not have completed my goals without them.
During the process of becoming an ISSA Elite Trainer, I utilized the
information to assist me in NPC competitions. I am a currently an NPC Men’s
Physique competitor, a member of Camp Pendleton’s Body Building
Team, Team Iron, and train with World Nutrition at Worlds Gym in
Vista, CA. I have competed in six Marathons as well as run several races
internationally and in the southern California region.
I have used my knowledge to help encourage others and perhaps
changing them to live a healthier lifestyle.”
The ISSA Your Trusted Source For Fitness Education Since 1988 ISSA’s nationally accredited
distance education programs provide the education you need to become a Personal Trainer, Elite
Trainer, or Master Trainer. Take your certifcation courses even higher and earn an Associate’s
Degree in Exercise Science with an Emphasis in Personal Training. TA and GI Bill approved.
lSSA º 1015 Mark Ave º CarpinLeria, CA º3013
call 1.877.886.2044 º 1.805.745.8111 (intl)
or visit ISSAmuscle.com mention MF0813
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CERTIFIED PERSONAL TRAINER?
w
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25
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SCIEN
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WENTY FIVE YEAR
S
Jason Pierce, ISSA Elite Trainer, CFT, SFN, SET
www.strictlymotivated.com
IT’S BEEN 13 YEARS SINCE
HUGH JACKMAN FIRST
TOOK ON THE ROLE
OF MUTANT X-MAN
WOLVERINE. TODAY, AT
AGE 44, JACKMAN’S IN
FAR BETTER SHAPE THAN
HE WAS AT 31 AND HAS
BECOME A WALKING BILL-
BOARD FOR THE VIRTUE OF
CONSISTENCY.
STILL
SHREDDED
—BY—
MATT TUTHILL
92

MUSCLE & FITNESS — 08.13
There was a time in his life when he couldn’t deadlift 500 pounds
and thought you’d be out of your mind to tear through 6,000 calories
of steak and chicken every day just so you could recover in time to
train again at 4 a.m. the next morning. Jackman had another life,
a life that existed well before he could lay claim to one of the best
bodies in Hollywood—a flawless six feet two inches of taut, striated
muscle that’s now as much a part of his portrayal of Wolverine as the
character’s wild facial hair and adamantium claws.
Jackman was once a scrawny twentysomething—athletic, but by
outward appearances, frail. He scofed at the guys who lifted heavy
weights, saying he didn’t see any practical application for it, while
he worked the front desk at—of all places—a gym. In other words, he
was as easy as targets come.
“Everyone joked that I was the ‘before’ model,” Jackman says. “I
was so skinny. I never lifted a weight except to clean up at the end of
a shift. Now I’ll probably always make it part of my life.”
Jackman picked up the iron for the first time when producers told
him to gain weight for an Australian production of Beauty and the Beast;
but his metamorphosis into statuesque über male really began in ear-
nest when he landed the role of Wolverine in 2000’s X-Men. He had no
choice but to get serious about training hard and eating clean. When the
world saw the results, Jackman became a superstar, and the rail-thin
kid who’d cracked jokes about the “meatheads” was gone forever.
Fast-forward 13 years. Today, Jackman is reprising his role for an
unprecedented sixth time in this summer’s The Wolverine and, as
of this writing, already filming 2014’s X-Men: Days of Future Past.
Comparing his physique in The Wolverine to
that of his first appearance as the character
yields only a few similarities. Jackman was,
of course, in excellent shape for the original
film, but he’s a world apart now—bigger but
leaner, more vascular and athletic. He’s un-
dergone one of the most remarkable physical
transformations in Hollywood history, one made all the more aston-
ishing when it sinks in that his physique for the original film is still
one that most men would kill for. There’s no radical approach he can
credit for this—his body is the manifestation of 13 years of consistent
hard work and clean eating. It’s a body that would never have been
possible if he’d taken it easy between projects, scrambling to get back
into shape when he had to.
“As Will Smith puts it, ‘It’s easier to stay in shape than to get into
shape,’” Jackman says. “Drastic changes are very tough on the body.
I never stray too far in terms of my strength training or fitness level;
that way it never feels like climbing Mount Everest to get back.”
However, achieving his current look—which Jackman himself ad-
mits is his best shape ever—did require some changes. Enter trainer
David Kingsbury, a former professional Muay Thai fighter and one of
the most sought-after personal trainers in England.
The fit was natural. Both men are devoid of pretense. Jackman
simply showed up and strolled through Kingsbury’s Pinewood, UK,
training studio, looking the equipment up and down and picking
Kingsbury’s brain about how to approach his next project—the role
of Jean Valjean in Les Misérables, a character who appears gaunt dur-
ing portions of the film, yet is renowned for his incredible strength.
Then, Jackman told Kingsbury, shortly after Les Mis wrapped he’d
Want more Wolverine
training? Go to
muscleandfitness.com
/august2013 for a
special one-off workout
from David Kingsbury.
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MUSCLE & FITNESS — 08.13
need to jump right into training for The Wolverine and quickly regain
the lean mass now synonymous with the character.
Kingsbury was undaunted by the challenge, and Jackman was sold.
They couldn’t have known it then, but that brief, casual conversa-
tion kicked of a partnership that would put the men together almost
every day for the next two years—and still counting.
Partnership is the operative word for the relationship, which has
transcended the traditional bounds of trainer and client. The nature
of Kingsbury’s training style—big lifts, high-intensity cardio, and
sometimes twice-daily sessions—mandates motivation equal to the
task at hand, and Kingsbury wouldn’t be able to provide it in such
heavy doses if he were sitting on the sidelines, coaching Jackman
along. So the two lift together—rep for rep, set for set. When their
schedule leaves time to train only at 3:30 in the morning, they push
each other and get it done. When Jackman goes on vacation with
his family, he brings Kingsbury with him. And sometimes, when it’s
Kingsbury who falters, the roles reverse.
“We very much use each other for motivation, for the big lifts
especially,” Kingsbury says, recalling a 5 a.m. deadlifting session that
called for triples at 230 kilos—or 507 pounds. Exhausted from lack
of sleep, Kingsbury crapped out at two reps. Jackman, though, de-
stroyed his set, prompting Kingsbury to wait a few minutes, then go
back for an extra set to hit the full triple. “His energy level is what im-
presses and motivates me,” Kingsbury says about Jackman. “There’s
never been one day where he was too tired or run-down. He always
wants to train.”
The always-on mentality extends to the most extreme circum-
stances, including a day on the set of Les Mis when an itinerary from
hell conspired to taint their perfect gym attendance.
“We trained at about 4 a.m. on the day we left for France,” Kings-
bury recalls. “We then flew in, hiked up this mountain, filmed all day
in freezing weather, finished around 9 or 10 p.m., and got straight back
in the car to go to the hotel. We both slept the whole ride, then went
to the hotel gym at 11 to get the second session in.”
Memorable roles, Jackman says, are their own reward for all the
hard work that can seem crazy from the outside looking in. People
ask him all the time if he’s getting bored of playing Wolverine, but it’s
a notion he rejects outright.
“I landed the coolest comic book character there is,” Jackman says.
“He’s badass, way cooler than me, and as an actor, his complexities,
his tortured soul, make him endlessly interesting. The only problem
is that the ‘real’ Wolverine doesn’t age, so there definitely is a ceiling
for playing this part!”
It’s hard to imagine when Jackman might begin to approach that
ceiling—he doesn’t seem to have aged a day since 2000. His “secret,”
though, is no secret at all. You want a body like his? Then stop look-
ing for shortcuts, make training and nutrition a priority—and, above
all, know why you’re doing it.
“If you train too hard and too often, you’ll burn out,” Jackman says.
“You need to get to the point where you want to train, where you’re
rested enough to really smash it in the gym. We all should work out
to live better, not live to work out better.”
“I LANDED THE COOLEST COMIC BOOK CHARACTER
THERE IS. HE’S W LER THAN ME,
AND AS AN ACTOR L ES, HIS TORTURED
SOUL MAKE HIM ENDLESSLY INTERESTING.”
The Wolverine, set in
Japan, borrows heavily
from Chris Claremont’s
legendary Wolverine
comics, first published
in 1982.
THE
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MUSCLE & FITNESS — 08.13
MAIN LIFTS ARE BASED OFF A PERCENTAGE OF YOUR 1-REP MAX (1RM) IN THAT
LIFT, AND THE PERCENTAGE CHANGES EACH WEEK (SEE THE PERCENTAGE
CHART TO DETERMINE WHAT WEIGHT YOU SHOULD USE). REST BETWEEN SETS
IS LISTED IN SECONDS. FLEXIBILITY WORK SUCH AS STATIC STRETCHING
AND FOAM ROLLING SHOULD BE PERFORMED AT THE END OF EACH SESSION.
DAY 1
EXERCISE SETS REPS
Bench Press* 4 5/4/3/10
Dumbbell
Shoulder Press 4 10
Behind-the-neck Press 4 10
Cuban Press** 4 10
Triceps Dips 4 10
SUPERSET WITH
Lateral Raise 4 12
Lateral Raise,
Front Raise, Rear-delt
Flye, Overhead Press*** 3 8
FLEXIBILITY STATIC FOAM ROLL
STRETCH
*See percentage chart.
**Hold a barbell with a wide, overhand grip and let it hang
at your waist. Bend your arms so that your elbows form
90-degree angles, then rotate your forearms back until
the bar is overhead. Press up to lock out your elbows,
then reverse the motion to return to the start.
***4 movements back to back, then rest for 60 seconds.
DAY 2
EXERCISE SETS REPS
Back Squat* 4 5/4/3/10
Front Squat 4 10
45-degree Single-leg
Leg Press** 4 10
Calf Raise 4 12
SUPERSET WITH
Hanging Leg Raise 4 12
Ab-wheel Rollout 4 10
FLEXIBILITY STATIC FOAM ROLL
STRETCH
*See percentage chart.
**4 sets on each side.
DAY 3
EXERCISE SETS REPS
Weighted Pullup* 4 5/4/3/10
Dumbbell Single-
arm Row 4 12
Body-weight Row 4 10
Incline Dumbbell Curl 4 10
Zottman Curl,
Cross-body Curl,
Pronated Curl** 4 8
FLEXIBILITY STATIC FOAM ROLL
STRETCH
*See percentage chart.
**Perform all three movements back to back, then rest
for 60 seconds.
DAY 4
EXERCISE SETS REPS
Incline Dumbbell
Bench Press* 4 6+6
Dumbbell Bench Drop
(3 inclines)** 4 6+6+6
Cable Flye (high to low) 4 10
Close-grip Bench Press 4 10
Triceps Pushdown,
Triceps Dip, Narrow-
hands Pushup*** 4 8
FLEXIBILITY STATIC FOAM ROLL
STRETCH
*Dropsets
**Start on a steep incline, perform 6 reps, reduce incline;
perform another six, then go flat for the final six reps.
***Perform all three movements back to back, then rest
for 60 seconds.
DAY 5
EXERCISE SETS REPS
Deadlift* 4 5/4/3/10
Romanian Deadlift 4 10
Zercher Squat 4 12
Weighted Incline Situp 4 10
Barbell Land Mine** 4 20
FLEXIBILITY STATIC FOAM ROLL
STRETCH
*See percentage chart.
**Alternate sides, 10 each side.
PERCENTAGES FOR WEEK 1 (5 REPS)
PERCENTAGES FOR WEEK 2 (4 REPS)
PERCENTAGES FOR WEEK 3 (3 REPS)
PERCENTAGES FOR WEEK 4 (10 REPS)
SET 1 SET 2 SET 3 SET 4
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
SET 1 SET 2 SET 3 SET 4
SET 1 SET 2 SET 3 SET 4
SET 1 SET 2 SET 3 SET 4
PERCENTAGE CHART
FOR MAIN LIFTS
THE
4-WEEK WOLVERINE TRAINING PLAN
60
%
65
%
70
%
40
%
65
%
75
%
80
%
50
%
75
%
85
%
90
%
60
%
75
%
85
%
90
%
60
%
W1RM=Working 1-rep Max, or
95% of actual 1-rep Max
Rest 2½ minutes between sets of the first exercise for each day and one minute between sets
of every other exercise that day.
THE
WOLVERINE
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100

MUSCLE & FITNESS — 08.13
As a physique-conscious eater, you need to think more in terms of
exact macronutrients and overall calories than general serving
sizes. Every food you eat gets counted toward a total target num-
ber of grams of protein, carbs, and fat, which you can determine
by multiplying the numbers we give you at right by your own body
weight in pounds. Hit these numbers and you’ll hit your goals.
The macronutrient and calorie numbers here are just a starting
point. Every lifter needs to find the proper amounts for his own body.
You can experiment with increasing protein and fat intake slightly
during diet phases, or bumping up carbs if you find you aren’t gaining
weight. If you can’t lose weight, reduce carbs gradually. Try each
formulation for at least a week before making changes.
Sports nutrition research is beginning to suggest that food eaten
before, during, and after workouts may impact progress more than
food consumed at any other time. “If someone is in fat-loss mode,”
says John Meadows, C.I.S.S.N., a national-level competitive body-
builder and nutrition coach, “I like to limit carbs to pre-, intra-, and
post-workout meals, when they’ll go where you want them”—that is,
to muscle tissue. For muscle gain, Meadows prefers to add carbs
(shakes included) to meals around training time first, before adding
them to other meals.
0.4
1–1.5
1
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FAT LOSS
10–12 CALORIES PER POUND
G/LB
G/LB
G/LB
It was posted by the lunch line in your school cafeteria
and taught to you in nutrition classes. The government’s
official position on how you should eat to be fit and healthy
included recommendations to consume up to 11 servings
of pasta, bread, and crackers per day, limit meat and eggs
to three servings only, and count potatoes as a vegetable.
Yeah…don’t eat like that.
The Food Pyramid was so misleading and inaccurate that
two years ago it was replaced with MyPlate, an improved
but still flawed approach to fighting obesity. To be fair, the
government’s nutrition advice was aimed at the average
American who only desires to be in average shape. As
an M&Fer who wants to be big and ripped, you need an
entirely different approach.
To that end, we’ve created the M&F Food Pyramid (right), an
easy visual guide to eating for physique enhancement and
performance. See the captions for info on how we designed it,
and tips on how to use it.
REMEMBER THE USDA FOOD PYRAMID?
MACROS, NOT SERVINGS
ADJUST AS NECESSARY
WORKOUT NUTRITION
Tip
Read food labels
and keep a daily log
of the carb, protein,
and fat grams in
each food
you eat.
THE
M&F FOOD
EAT LIKE THIS AND YOU’LL REACH YOUR GOALS
PHOTOGRAPH BY
GORMAN STUDIO
FOOD STYLING BY
JESSICA GORMAN
08.13 — MUSCLE & FITNESS


101
The old Food Pyramid regarded fat as a uniformly dangerous sub-
stance. Our pyramid doesn’t place the same importance on fat as on
protein and carbs, but doesn’t dismiss it, either. “We want to provide
a baseline level of good fats for hormone production,” says Nate
Miyaki, C.S.S.N., a nutrition consultant and bodybuilder in San Fran-
cisco. Contrary to popular opinion, when dieting, you don’t need to
drop fat intake much, if at all. Fat loss comes fastest when carbs
are reduced, and fat is satiating as well as a good source of energy.
Most of your fats will come from your protein foods, but avocados,
nuts, seeds, and a small amount of oils may also contribute. Aim for
0.4 grams per pound of your body weight daily.
0.4
1–1.5
2
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14–18 CALORIES PER POUND
MUSCLE GAIN
G/LB
G/LB
G/LB
The effect of carbohydrates on insulin makes carbs—particularly
the starchy kind—the most important factor in determining your
ability to gain muscle or get lean. The more starches you eat, the
more insulin you release. Carbs, the body’s most anabolic hormone,
encourage muscle growth, but can also cause unwanted fat gain.
That’s why getting lean requires fewer starchy carbs, to keep
insulin levels lower. Carbs include potatoes, sweet potatoes, rice,
oats, fruits, and vegetables. Fruits should be consumed in their
whole-food form and limited to two to three pieces daily (excess
fructose is stored as fat). Green veggies can be eaten steadily
regardless of the goal. Eat one gram of carbs per pound of body
weight during diet phases, and two grams for gaining muscle.
CARBS
FAT
Protein is the main component of muscle tissue, so no matter
what your goal, protein intake must remain high. To make size
gains, you need at least one gram of protein per pound of your body
weight to support growth. When dieting, you must create a caloric
deficit—but that can cause muscle loss if the foods you cut out are
short in protein. That’s why we decrease intake of starchy carbs and
increase protein intake—sometimes to as high as 1.5 grams per
pound of body weight. The best protein sources: chicken, fish, lean
beef, turkey, eggs, and protein powder.
PROTEIN
The M&F
Nutrition Advisory
Board includes John
Meadows, Nate
Miyaki, Mike Roussell,
and Shelby Starnes.
See page 182 for
more info.
D PYRAMID
BY
SEAN HYSON, C.S.C.S., AND THE M&F NUTRITION ADVISORY BOARD
Members receive a subscription to
Muscle & Fitness, FLEX, Muscle & Fitness Hers, or Men’s Fitness
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08.13 — MUSCLE & FITNESS


105

IF YOU CAN
Doping in sports is the eternal cat-and-mouse game, fueled
by a culture that rewards winning at all costs.
Sportswriters and fans are slowly learning that this game
within a game isn’t going away anytime soon.
*
BY
JIM SCHMALTZ
106

MUSCLE & FITNESS — 08.13
The more Lewis was praised for his on-
field heroics, the more the media around
him seemed determined to make him pay
for his of-field transgressions, specifically
his involvement in a double murder that
occurred in Atlanta after Super Bowl XXXIV,
in 2000. Many believe that Lewis covered
up for his entourage, the prime suspects in
the killings, and the crime was never solved.
The linebacker was forced to cop a plea after
initially misleading investigators, earning
him a year’s probation from the court and a
$250,000 fine from the NFL. Lewis was also
taken to task for never directly addressing,
much less apologizing to, the families of the
murdered men, instead insisting that God
works in mysterious ways.
This may explain the glee that exploded
from sportswriters—already bored with
Super Bowl hype week—when Lewis was
linked to a nutritional supplement called
deer antler velvet—an over-the-counter
product that contains insulin-like growth
factor-1, a hormone banned by the NFL and
almost every other sports organization, pro
and amateur. To Lewis’ detractors, this cre-
ated the thrilling possibility that the future
Hall of Famer had been caught doping.
It explained so much: the roaring aggression,
the career endurance, the almost superhu-
man recovery from a triceps rupture at such
an advanced age (37 at the time). This was the
“gotcha” moment they were waiting for.
Never mind that knowledgeable sports-
nutrition scientists dismissed deer antler
velvet as a viable performance booster. The
trace amount of IGF-1 in these products and
the sublingual delivery method make it un-
likely that the substance has any significant
potency (although the manufacturers may
disagree). In fact, last April, deer antler vel-
vet was removed from the ofcial banned list
by the World Anti-Doping Agency (WADA).
If Lewis was jacked up on anything, it didn’t
come from Bambi.
In the end, the controversy became just
another footnote to the Lewis legend, giving
way to America’s great secular holiday, the
Super Bowl, where the Ravens, and Lewis,
triumphed. The suspected murder conspira-
tor, presumed doper, and gridiron Elmer
Gantry had gone out a winner.
About two weeks earlier, a very diferent
sports doping controversy was playing out
on the nation’s television screens. A stone-
faced Lance Armstrong sat across from
America’s confessor, Oprah Winfrey, and
divulged (some) details of how his record
seven-straight Tour de France wins were
accomplished with the help of a sophisti-
cated performance-enhancing drug (PED)
regimen. The disgraced cyclist tried several
rationales to justify his actions, but failed
to evince enough tearful remorse to satisfy
critics. Only Armstrong’s cancer charity,
Livestrong, survived the complete annihila-
tion of his brand, and a few months later
even they cut ties with him.
Welcome to the never-ending saga of
PED use in elite sports. Whether they’re
minor sideshows or the main event, these
dramas play out as farce (Lewis), tragedy
(Armstrong), or something in between (just
about everybody else). These controversies
are amplified by an omnipresent sports
media locked in a state of perpetual bam-
boozlement by their unfamiliarity with the
properties of PEDs and a puzzling inability
to refrain from knee-jerk moralizing every
time an athlete makes a rational cost-benefit
analysis to earn more money and glory by
ingesting a few pharmaceutical products.
A competitive athlete is hardwired to do
anything it takes to beat the competition,
and can earn enormous rewards for doing so.
You should know—you’re paying for those
rewards. Just take a look at your latest cable
bill, which helps absorb the growing fees
Few spectacles have divided the sports world quite
like the Ray Lewis farewell tour. Arguably the
greatest middle linebacker in NFL history, Lewis
made an improbable comeback from a torn triceps
muscle to rule center stage during the Baltimore
Ravens’ march through the playofs—and he
didn’t disappoint. From his hip-swiveling pregame
revelry to his postgame emotional outbursts—
where he clawed the turf like a pilgrim at Lourdes,
sobbing benedictions to Football Jesus—it was
easy to forget he actually played in the games.
Lance Armstrong vehemently denied taking perfor-
mance-enhancing drugs throughout his career, even
going so far as to sue and attempt to discredit journal-
ists who reported otherwise. In 2012, Armstrong
admitted to using a variety of illicit drugs, including
anabolic steroids, to gain an advantage.
P
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108

MUSCLE & FITNESS — 08.13
that ESPN and other sports networks pay for
the rights to bring these juiced-up jocks into
your living room.
AMONG self-serving fallacies, few can
match Bud Selig’s pronouncement in 2010
that Major League Baseball’s “steroid era”
was in the past. MLB now had a state-of-
the-art drug-testing regimen that came with
stif penalties, he insisted. Home run derbies
starring muscle-bound hulks with expanding
heads were a thing of the past. Barry Bonds,
Sammy Sosa, Mark McGwire, and Roger
Clemens—the Mount Rushmore of baseball
steroid use—are being denied Hall of Fame
glory. Baseball, it seemed, had changed.
The truth is that the only thing that changed
is that dopers were forced to adapt to a new
environment. No longer could a player like
the late Ken Caminiti travel down to Tijuana,
pump up on PEDs, then go on to win the MVP.
While players are no longer walking pharma-
cies, they’re still using—albeit judiciously—in
contradiction to Selig’s statement.
That became obvious this past June 4,
when ESPN reported that MLB would seek
100-game suspensions for players who
allegedly used PEDs from a now-defunct
Miami clinic called Biogenesis. Superstars
Alex Rodriguez and Ryan Braun were among
the 20 Biogenesis clients targeted by MLB,
and, according to ESPN, if the suspensions
are upheld, the PED scandal will become the
largest in American sports history.
All of this without the evidence of a
failed drug test. This is not unusual. Lance
Armstrong, the world’s most notorious
doper, never tested positive—and he esti-
mates he took more than 500 drug tests over
the course of his career, many of them in
international Olympic labs under the guide-
lines of the World Anti-Doping Agency.
This doesn’t surprise Paul Scott, owner of
drug-testing laboratory Scott Analytics. Scott
is the former director of clients at the UCLA
Olympic Analytic Laboratory, and has been
at the forefront of anti-doping science
for years. He says that smart dopers like
Armstrong don’t have much of a problem
beating the system.
“If people stick to the endogenous com-
pounds in very small concentrations, it’s
going to be very difcult for them to be
caught,” Scott says.
Endogenous substances are among those
the human body already makes, and that
includes testosterone. Today’s athlete has
easy access to testosterone gels and troches,
or lozenges, which are low-dose and fast-
acting, meaning they can clear the body
quickly—another way to beat drug tests.
Armstrong’s elusiveness frustrated regula-
tors. The Livestrong hero had long been
reviled for his arrogance and malicious
litigiousness against his enemies, but he
remained untouchable, a national icon. Then
American cyclist Floyd Landis failed a drug
test after winning the 2006 Tour de France,
launching a series of events that finally
exposed Armstrong as a serial doper.
Catching Armstrong required significant
assistance from the U.S. Justice Department
and the U.S. Food and Drug Administra-
tion (FDA), in coordination with the U.S.
Anti-Doping Administration (USADA), run
by a bureaucrat named Travis Tygart. For
years Armstrong was Tygart’s white whale,
an obsession that seemed forever out of his
reach. But a steady diet of lawsuits, whistle-
blowers, and eyewitness testimony forced
Armstrong to throw in the towel. In a sense,
he was litigated into confessing his crimes.
Besides exposing cycling’s culture of
doping and revealing Armstrong to be a
weapons-grade tool, the Tour de Lance scan-
dal demonstrated the significant limitations
of USADA drug testing. You’d never know it
the way Tygart waved around Armstrong’s
scalp to journalists. Without angry cyclists
turning on Arm-
strong, and the
numerous subpoe-
nas and depositions
engineered by the
significant enforce-
ment power of the
Justice Department
and FDA, Tygart
would never have
gotten his man.
As unsympathetic
as Armstrong was,
many wondered why the federal govern-
ment had committed so many resources to
expose him. Some in Congress asked that
very question, and it’s still not clear how
much taxpayer money was spent pursuing
the cyclist.
There’s little doubt that Armstrong was
guilty, but he had plenty of company. For de-
cades, cycling was immersed in a pervasive
doping culture that precluded competing at
a high level without pharmaceutical equality
with the competition. This is known as the
“use or lose” dilemma.
“When it comes to the cycling Grand
Tours, during the ’80s, ’90s, and early 2000s,
a culture made it nearly impossible to par-
ticipate in the sport without [doping],” says
Scott, who, besides running a world-class
drug testing lab, is also the founder and
chief science ofcer of the Agency for
Cycling Ethics.
This gives weight to those who claim that
Tygart and USADA engaged in selective
prosecution. Armstrong was stripped of
his seven titles, and Tygart has to know
that each year’s runner-up was also
likely doping. But each year’s runner-up also
wasn’t Lance Armstrong.
Targeting big names is becoming a habit
BASEBALL STRIKES OUT—AGAIN
ESPN reported that MLB
would seek 100-game
suspensions for players
who allegedly used PEDs
from a now-defunct Miami
clinic called Biogenesis.
Milwaukee Brewers left fielder Ryan Braun is the only
Major League Baseball player to have a positive drug
test overturned on appeal. He tested positive for
elevated testosterone in late 2011, but managed to
have the ruling reversed based on the fact that the
integrity of his sample may have been compromised.
R
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110

MUSCLE & FITNESS — 08.13
of Tygart’s USADA. On June 5, a USADA
ofcial ordered Olympic skier Lindsey Vonn
to submit her urine for a drug test while
attending a fashion awards show. Fresh from
walking the red carpet in a custom-made
gown, Vonn was forced to march into a bath-
room and pee in a cup. USADA has every
legal right to demand out-of-competition
tests for Olympic athletes, but humiliating
Vonn at a high-profile event is a grotesque
stunt and needless power play. USADA’s
actions show that athletes aren’t the only
ones who exploit the current drug-testing
regimen to serve their own personal agendas.
Baseball’s Biogenesis scandal has paral-
lels to Armstrong’s case. It wasn’t sparked
by drug tests, but by a whistle-blower who
shared the clinic’s internal documents with
the Miami New Times. Then MLB brought
a lawsuit against the clinic’s owner, Tony
Bosch, and, though legal experts considered
the lawsuit to have little merit, the mounting
legal fees forced Bosch to cooperate with the
league and start talking.

THOSE familiar with the Major League
Baseball Players Association (MLBPA) have
doubts that MLB will be able to succeed in
penalizing “the Biogenesis 20” with 100-
game suspensions. But it may not matter. The
names are out there. Being publicly branded
is often worse than the suspension itself.
Sportswriters are often unwitting
accomplices to this proxy punishment. In
the ’90s, journalists were about as vigilant on
the doping issue as C.C. Sabathia is about his
diet. Now they see juiced athletes every-
where, and they’re not afraid to raise the
issue, no matter how tenuous the evidence.
When fools rush in, they often bring a
keyboard with them. Take sportswriter
Dan Shaughnessy of The Boston Globe, who
wrote a column on May 8 about Red Sox
star David Ortiz, who was of to a great start
this season at the age of 37. That was
enough for Shaughnessy to suspect that
Ortiz may be juicing. Besides Ortiz’s age,
Shaughnessy’s only other evidence was
that Ortiz is from the Dominican Republic,
where anabolic steroids are easier to buy,
he reasons. If you have the slightest knowl-
edge about PEDs and drug testing, this
makes no sense at all. But Shaughnessy’s
baseless rumors forced Ortiz to address his
possible drug use.
This is the type of uninformed conjec-
ture that’s more often found coming from
long-established sports columnists. The new
breed of sports journalist grasps the nuances
of the issue, realizing that inefective drug-
testing regimens are often in place for public
relations purposes rather than for catching
dopers—a situation that continues to put
many athletes into a “use or lose” situation.
Some athletes are taking matters into their
own hands—particularly boxers, who are
plagued with a deficient drug-screening system
and are at a greater disadvantage against PED-
enhanced competition than those in team-
oriented sports. An organization called the
Voluntary Anti-Doping Association (VADA)
was established to allow boxers and MMA
fighters to submit to a carbon isotope ratio
screening, a more expensive but thorough drug
test superior to those used by MLB and other
athletic organizations. With a single competi-
tor to worry about, a boxer or MMA fighter can
challenge his or her opponent to pay for and
submit to this test to satisfy both camps.
Despite advances in testing protocols, the
number of athletes who test positive remains
statistically stable. “The smart doper has more
risks than he had 10 years ago, but it isn’t a big
surprise that if you look at the WADA statis-
tics, it’s hovered around 1 to 2% forever,” says
Scott. “It doesn’t seem to change.”
Some sportswriters and fans are gaining
a more honest assessment about PEDs. To
them, anabolic steroids are no longer the
frightening, magical elixirs that turn men
into monsters. The growing use of testos-
terone prescriptions for anti-aging therapy
is making anabolics
less taboo. Some are
asking the question,
Why not let older
athletes replace
what nature denies
them as they age?
Others just don’t
care if athletes use
prohibited substances.
The hand-wringing continues. Howard
Bryant, a columnist for ESPN The Magazine,
wrote in February about the possibility of
doping in tennis, an issue brought up around
the watercooler about as often as the scourge
of Dutch elm disease. Among Bryant’s solu-
tions: “They should give Bud Selig a call.”
Sure. Or they could call Carrot Top and have
him make fart noises in the phone for half
an hour—it’s tough to tell which call would
be more productive. While baseball’s drug-
testing program isn’t toothless, subsequent
events have proven that it’s not enough. Ten-
nis players are better of calling VADA.
None of this will end soon. There will be
more Lance Armstrongs, more Biogenesis
scandals, more sanctimonious sports col-
umns, more lawsuits, more reckless rumors
destroying reputations.
And athletes will continue to dope. They
have every incentive to do whatever it takes
to win. We live in a culture that values suc-
cess more than the manner in which that
success was obtained. If Wall Street bankers
can crash the economy with impunity and
walk away with billions, what incentive does
anybody have to play by the rules?
SPORTSWRITERS: THE GOOD, THE BAD,
THE CLUELESS
Despite advances in testing
protocols, the number of
athletes who test positive
remains statistically stable.
Yankees third baseman Alex Rodriguez is one of the
players allegedly involved in the Biogenesis scandal,
which remains unresolved as of press time.
According to Dan Shaughnessy’s article in The Boston
Globe, David Ortiz’s Dominican roots make him a likely
PED abuser. One of Shaughnessy’s pieces of evidence
for the alleged abuse is the fact that “a number of play-
ers from the Dominican Republic have tested positive
for steroids.” R
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MUSCLETECH.COM I WANT MUSCLETECH
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GET
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BUILD MUSCLE AND GET FRESH AIR THIS
SUMMER BY TRAINING IN YOUR LOCAL PARK
BY
SEAN HYSON, C.S.C.S. //
PHOTOGRAPHS BY
CHAD GRIFFITH
114

MUSCLE & FITNESS — 08.13
HARD-CORE JUNGLE GYM
First of all, those “guys in the park” don’t do just
chinups. You can train every muscle using just
your body weight—which is what Queens, NY,
native Hit Richards has done since 1996. Though
he’s experimented with more conventional train-
ing, Richards—who’s 39, weighs 182, and is our
model for the exercises on these pages—swears
body-weight training is best, and today relies
purely on calisthenics (apart from some use
of resistance bands and a jump rope). He’s the
founder of Calisthenics Kingz, a company
he started in 2007 to popularize what he
calls “a different, more entertaining, more
challenging form of fitness.”
Richards sells instructional DVDs on his
website, calisthenicskingz.net, and has affiliates
around the world who teach his methods. “I
pretty much just did a video of the things I could
do,” Richards says. “Not just basic calisthenics
exercises, but more of the extreme stuff. I put it
on YouTube and it went viral—it took off.”
By “extreme stuff” he means the kind of cool,
show-offy body-weight exercises you rarely see
outside of a Cirque du Soleil tent: muscle-ups,
handstand pushups, the human flag (where you
grab on to a vertical object and raise your body
till it’s parallel to the ground). Even if you’re a
world away from doing fancy moves like these,
Richards says a basic calisthenics regimen will
serve you well. “The injury risk factor is much
less than with weights,” he says. Plus, you can do
body-weight workouts virtually anywhere, from
your house to a hotel room. Of course, being that
it’s summer, we want you to go outside, which
is why the following workouts—prescribed by
Richards—are perfect for a park, or anywhere else
you can find a sturdy bar to hang from.
The other big advantage body-weight training
has over free weights is that nearly every exercise
is “closed-chain,” meaning that your working
limbs exert force in a fixed position—such as
against a chinup bar or on the ground. Exercises
like bench presses and curls are open-chain
movements—the bar or dumbbells move freely
in the air. Closed-chain exercises require more
overall muscle activation and core strength,
which accounts for the densely muscled phy-
siques of gymnasts and wrestlers (who often
never touch a barbell). These workouts also em-
phasize volume and conditioning. Because you
won’t be straining with max weights, you need
to stimulate your muscles with a large number
of reps, a wide variety of angles, and short rest
periods. This is the ticket to getting the ultra-lean,
hard look of an acrobat or gymnast.
HOW
important are genetics? How many sets should I
do? And why are the guys in the park who seem to
do only chinups so much more ripped than I am?
These are some of the age-old questions on the
mind of every guy who ever wanted to build muscle.
We can’t tackle the first two right now, but we think
we may have the answer to the third. You can build
slabs of muscle without a gym, fancy equipment,
or heavy weights—while simultaneously getting
a tan and soaking up some vitamin D. Here’s your
summer training plan.
BODY WASH AND DEODORANT
BUILT FOR TRAINING.
FEEL LIKE YOU WORKED OUT.
SMELL LIKE YOU DIDN’T.
EXERCISE SETS REPS REST
CHINUP 2 8–10 30 SEC.
WIDE-GRIP PULLUP 2 8–10 30 SEC.
BAND CURL 2 12–15 30 SEC.
BAND UPRIGHT ROW 2 12–15 30 SEC.
CRUNCH 2 30 15 SEC.
PERFORM CIRCUIT, REST 3–4 MINS., THEN REPEAT ONCE
PULL DAY
HOW TO
LOOK COOL
Master the body-weight exer-
cises you always wanted to do
The routine shown
on these pages will
build the overall
body and core
strength you
need to ultimately
execute impres-
sive moves like
the muscle-up,
handstand pushup,
and human flag.
However, if you
really want to zero
in on these exer-
cises and master
them, work on them
separately as well.
“Follow the program
here three days a
week,” Richards
says. Spend two
other days working
on these exercises
alone, then the
remaining two days
of the week rest-
ing. So, you might
perform the Pull
Day on Monday,
rest Tuesday, do
the Push Day
Wednesday, rest
Thursday, perform
the Lower-body
Day Friday, then
practice the special
exercises over the
weekend. “That’s a
workout all by itself,”
Richards says.
The following
is a quick tutorial
on how to build up
to the muscle-up,
handstand pushup,
and human flag.
BAND UPRIGHT ROW
Stand on the band and grasp both
handles together with palms facing
you. Raise the handles in front of
your body until your hands are at
shoulder level.
OUTDOOR WORKOUT
116

MUSCLE & FITNESS — 08.13
I battled you... You always fought back. I pushed you... You didn't give an inch. I cursed you... You
never judged. Every time I hit a goal, you raised the bar. When I hit a rut, when I stumbled, I turned
to you. I leaned on you and you were always there... There when I weighed a buck forty; when my
relationships fell apart; when I stepped on stage and shone — for the first time in my life. You always
accepted my best and urged me to be more. You helped me push harder, grow stronger. We have
history between us. Let's make more.
118

MUSCLE & FITNESS — 08.13
MUSCLE-
UP
Start on a pullup bar
that’s lower than
normal—something
that’s not challeng-
ing to jump up onto.
Work on jumping up
on it and extending
your arms fully so
you’re balanced
above it. Bend your
elbows and lower
your body slowly
until your chest is
just above the bar,
then try to control
your descent back
to the ground. Prac-
tice this. When you
can do 3–4 reps like
this with momentum
to get over the bar,
you’ll probably be
able to do one or
two with strict form.
Build up from there.
You can also do
dips on the bar
from the top of the
muscle-up position
to strengthen your
chest, shoulders,
and arms for the
second half of the
muscle-up.
WIDE-GRIP PULLUP
Grab a bar with a double-overhand
grip, your hands slightly wider than
shoulder width. Let yourself hang
until you feel a stretch in your lats,
then pull your chin over the bar, and
hold for a beat at the top. Slowly
lower and repeat.
OUTDOOR WORKOUT
120

MUSCLE & FITNESS — 08.13
EXERCISE SETS REPS REST
DIP 2 10–12 20 SEC.
BAND CHEST PRESS 3 12–15 30 SEC.
PUSHUP 6 12–15 20 SEC.
HANDSTAND PUSHUP 2 8–10 30–45 SEC.
BODY-WEIGHT SHRUG 2 10 20 SEC.
PERFORM CIRCUIT, REST 3–4 MINS., THEN REPEAT ONCE
PUSH DAY
HAND-
STAND
PUSHUP
If you’re new to
handstands and
don’t think you
can even get into
position, start with
a frogstand: Place
your hands on the
ground at shoulder
width and kneel
down behind them.
Rock your body for-
ward and raise your
knees up, then rest
them on your elbows
so you’re balancing
on your hands. Hold
the position as long
as possible and re-
peat for a few sets.
When you can
control yourself in
the frogstand, move
to a wall and use
it to get into a full
handstand—do the
frogstand, then kick
your legs up so your
heels rest against
the wall with legs
extended. Perform
pushups from here.
When this becomes
comfortable, move
away from the
wall and do them
without support.
OUTDOOR WORKOUT
BODY-WEIGHT SHRUG
Suspend yourself from dip bars with arms straight. Shrug
your shoulders so your body sinks down and then spread
your shoulder blades apart to come back up. Keep your arms
straight throughout.
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122

MUSCLE & FITNESS — 08.13
HUMAN
FLAG
This is all about core
strength. To prepare,
do hanging leg raises
and back extensions
(which you can do in
the gym or in a park,
using a bench), as
well as planks, side
planks, and situps.
To work on the
flag itself, grasp two
bars that are parallel
to the ground and
aligned with each
other, so that the
palm of your top
hand faces down
and the palm of your
bottom hand faces
up (this is easier than
grasping a vertical
bar). Pull with your
arms while you jump
your legs up and try
to straighten your
body so it’s parallel
with the ground.
Start this move with
bent knees and build
up to doing it with
straight legs.
Read more of our inter-
view with Hit Richards
and see video of him in
action at muscleand
fitness.com/outdoor
BAND CHEST PRESS
Wrap the band around an object and step forward until you feel
tension. From shoulder level, press the handles in front of you.
OUTDOOR WORKOUT
% BODY FAT REDUCTI ON
- 16 .0
- 14.0
- 12.0
- 10.0
- 8.0
- 6.0
- 4.0
- 2.0
0.0
2 4 6 8 10 12 0
TI ME ( i n Weeks)
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Use in conjunction with any sensible diet and exercise program. Individual results will vary.
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124

MUSCLE & FITNESS — 08.13
OUTDOOR WORKOUT
PUSHUP
Change your hand placement every two sets. Perform the
first two sets with hands shoulder width apart (normal). Then
do the second two sets as diamond pushups (hands close,
with index fingers and thumbs touching). Perform the last
two sets as plyo pushups—use a normal hand placement
and push up explosively so your hands leave the floor.
©

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Stand on your right
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left foot and bending
your knee to absorb the
impact. Immediately
reverse direction into the
next rep. Repeat.
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130

MUSCLE & FITNESS — 08.13
But that chiseled look you’re hoping to
use as a new profile pic is going cost you.
The most proven and reliable programs out
there are the ones that account for pro-
gression and adaptation; the ones that call
for specific cycles of work at varying intensi-
2-WEEK
SHRED
PLAN
Clear the
docket—
you’re going
to be busy
for the next
two weeks.
Here’s how
to navigate
your way
through the
“Emergency
Shred”
routine.
DAY ACTIVITY
1 RESISTANCE
2 CARDIO
3 RESISTANCE
4 CARDIO
5 RESISTANCE
6 CARDIO
7 RESISTANCE
8 REST
9 CARDIO
10 RESISTANCE
11 CARDIO
12 RESISTANCE
13 REST
14 CARDIO
INCLINE DUMBBELL PRESS
Lie on a bench set at about a 45-degree incline and hold a
pair of dumbbells at your shoulders. Press the dumbbells
straight up and don’t let the weights touch at the top.
ties and loads, to elicit a particular result.
Sadly, with the autumnal equinox on the
horizon, you don’t have that kind of time. In
order to slay the good times you’ve accumu-
lated around your waistline this summer—or
to recapture your early June form—you’re
going to need to dig in with a program that
forces results by attrition. The goal is to train
so hard, so often, and so well that your body
has no choice but to respond with a mark-
edly increased capacity to torch fat.
This routine is from the “break in case of
emergency” vault, and those who follow it
to the letter will be decidedly more prepared
to go sans shirt in the waning days of beach
season. Will you be one of them?
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with those who almost hit their desired level of condi-
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of summer ale and finger food. But no matter which category you
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one last shot to show of a body you can be proud of.
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132

MUSCLE & FITNESS — 08.13
SELECTIVE ADAPTATIONS
In order to produce the desired results, you’re going to have to submit to a slightly less academic—
but utterly more chaotic—method of training. While most programs carefully manipulate a multi-
tude of variables, we’re going to whittle that list down to those that are most conducive to fat loss
and muscle preservation. It’s going to be tough, but it’s going to work.
INTENSITY
It takes more than
a couple of leisurely
jaunts on the treadmill
to get into photo-shoot
ready shape. Those
who achieve the lean,
muscular look of the
men you see in these
pages have done so
by tackling tough
workouts with zeal. By
incorporating higher-
intensity protocols—
such as Tabata and
high-intensity interval
training (H.I.I.T.)—you
keep your workouts at
a modest length and
maximize muscle break-
down, which helps boost
post-workout calorie
burn. Tabata, which calls
for eight 20-second
cycles of work followed
by 10 seconds of rest,
allows you to exhaust
all types of muscle fiber
while elevating your
metabolism.
FREQUENCY
Two weeks doesn’t give
you much time to trigger
noticeable changes in
your body. To negate
the time factor, you’ll be
condensing the work
schedule. Over the next
14 days, you’ll put in 12
total workouts, with two
rest days built in. The
increased frequency
of workouts will up
the number of calories
you’re burning over the
course of the program.
By keeping repair and
recovery constant
between workouts, you’ll
have your metabolism
working overtime to
keep up. This type of
schedule is not sustain-
able in the long term, but
you’ll find that your body
can do almost anything
for a two-week block,
often with positive
results.
RESISTANCE
This two-week program
mandates the use
of heavy compound
exercises to start every
weight workout. By
keeping heavy training
in your program, you’ll
force your body to keep
its natural production
of growth hormone (GH)
high. GH, which peaks
while you sleep, is a key
player in the fat-burn-
ing process. Then, by
targeting individual body
parts with Tabata-style
work, you’ll increase lo-
cal blood flow to working
muscles. On each Tabata
exercise, start with a
weight you can handle
for 12–15 reps. As the
work drags on, your rep
counts will fade. Pause
only when needed, and
perform partial reps if
necessary to keep going
the entire 20 seconds.
CARDIO
You’ll start each cardio
day with Tabata-timed
cardio. The H.I.I.T.
protocol that follows
calls for sprinting “on the
minute,” meaning that
your sprints and active
rest will always add up
to a minute. You’re free
to choose your
method of cardio, but
treadmill running has
been shown to burn
more calories than cy-
cling. In the first work-
out, perform 10 all-out
12-second sprints, with
48 seconds of active
rest. This will amount
to 120 seconds of
total sprinting. The next
time out, do more: 11
sprints at 13 seconds
each, with active rest
diminishing by a second.
You can expect a similar
uptick in volume each
cardio session.
REST
Yes, there is rest
built in—two days,
to be exact—but not
until you’ve put in
seven straight days
of pedal-to-the-metal
work. Rest on Days 8
and 13 to allow your
body to temporarily
recover from the grind
of the program. This
will help you bank more
energy for the work
days that follow. These
rest days are mandatory.
For those of you hitting
the panic button, don’t
fret—12 out of 14 days
at these intensities will
still be plenty adequate
for getting your shred.
Remember: Your body
changes while it recov-
ers, not while you train.
So consider these two
days your chance to
bust into the gym a little
more ripped on Days 9
and 14.
DOUBLE
CRUNCH
Lie on the ground with
your hands behind
your head and your
knees bent. Crunch
your upper body to-
ward the ceiling, rais-
ing your legs simulta-
neously so your elbows
touch your thighs.
134

MUSCLE & FITNESS — 08.13
RESISTANCE
DAYS
There are three resistance
workouts—each done twice—
in the 14-Day Emergency
Shred schedule. All start off
with a basic compound move-
ment done with heavy weight,
which is followed by a series
of more targeted exercises
done Tabata style.
DAYS 1 + 7
EXERCISE SETS/REPS
DEADLIFT 4/8
Rest no more than 60 seconds between sets.
Tabata (focus: chest, back, abs): Incline
Dumbbell Press, Wide-grip Pulldown, Pec
Deck, Seated Cable Row, Double Crunch
DAYS 3 + 10
EXERCISE SETS/REPS
PULLUP 4/8
Perform sets in rest-pause fashion, if necessary, doing
2–3 reps at a time, then resting 15–20 seconds; repeat
as many times as necessary till you reach 8 reps. Rest no
more than 60 seconds between sets.
Tabata (focus: delts, biceps, triceps):
Dumbbell Lateral Raise, Incline Dumbbell
Curl, Lying Dumbbell Extension,
Rear-delt Raise, Hammer Curl, Pressdown
DAY 5 + 12
EXERCISE SETS/REPS
BENCH PRESS 4/8
Rest no more than 60 seconds between sets.
Tabata (focus: chest, back, abs): Mountain
Climber, Kettlebell or Dumbbell Swing,
Pushup, Underhand Pulldown, Dumbbell
Flye, Dumbbell Row, Bicycle Crunch
DYNAMIC
CARDIO
Moves like the mountain
climber, kettlebell swing, and
bicycle crunch allow you to
train multiple muscle groups
in an athletic, dynamic fash-
ion. Each move also actively
works your rectus abdominis
and your deeper-lying trans-
verse abdominis.
HAMMER CURL
Hold a pair of dumbbells so your
thumbs touch the top portion.
Curl them to your shoulders.
MOUNTAIN
CLIMBER
Set your hands
shoulder-width
apart on the floor,
then run in place,
keeping hands
planted on the
floor throughout.
136

MUSCLE & FITNESS — 08.13
CARDIO
DAYS
On your cardio
days, you’ll
lead off with a
Tabata-timed
cardio move
to send your
heart rate
soaring. You’ll
follow with in-
terval sprints.
DAY 2
Tabata: Burpee
SPRINTS TIME
HIGH
INTENSITY 12 SEC.
LOW
INTENSITY 48 SEC.
10 TOTAL SPRINTS
DAY 4
Tabata: Speed Skater
SPRINTS TIME
HIGH
INTENSITY 13 SEC.
LOW
INTENSITY 47 SEC.
11 TOTAL SPRINTS
DAY 6
Tabata: Mountain
Climber
SPRINTS TIME
HIGH
INTENSITY 14 SEC.
LOW
INTENSITY 46 SEC.
12 TOTAL SPRINTS
DAY 9
Tabata: Burpee
SPRINTS TIME
HIGH
INTENSITY 15 SEC.
LOW
INTENSITY 45 SEC.
13 TOTAL SPRINTS
DAY 11
Tabata: Speed Skater
SPRINTS TIME
HIGH
INTENSITY 16 SEC.
LOW
INTENSITY 44 SEC.
14 TOTAL SPRINTS
DAY 14
Tabata: Mountain
Climber
SPRINTS TIME
HIGH
INTENSITY 17 SEC.
LOW
INTENSITY 43 SEC.
15 TOTAL SPRINTS
MEAL 1
► 6 egg whites
► ½ cup oatmeal
TOTALS:
Calories: 266
Protein: 30g
Carbs: 32g
Fat: 4g
MEAL 2
► 6 oz nonfat or
1% Greek yogurt
► 1 banana
TOTALS:
Calories: 258
Protein: 17g
Carbs: 44g
Fat: 0 g
MEAL 3
► 6 oz chicken breast
► 4 oz sweet potato
► 1 cup broccoli
TOTALS:
Calories: 406
Protein: 60g
Carbs: 30g
Fat: 0g
MEAL 4
► Post-workout shake
with 35g whey protein
TOTALS:
Calories: 120
Protein: 35g
Carbs: 4g
Fat: 1g
MEAL 5
► 6 oz salmon
► ¼ cup brown rice
► 4 oz asparagus
TOTALS:
Calories: 315
Protein: 24g
Carbs: 16g
Fat: 19g
MEAL 6
► 6 oz cottage cheese
► 10 almonds
TOTALS:
Calories: 205
Protein: 21g
Carbs: 9g
Fat: 8g
EAT YOUR WAY RIPPED
Every day for two weeks you’ll be either training or recovering from training. That means that
a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This
sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs
(teambanks-bodybuilding.com), maximizes muscle repair while minimizing breakdown.
TOTALS
FOR THE
DAY:
Calories: 1,557
Protein: 176g
Carbs: 135g
Fat: 37g
KETTLEBELL SWING
Hold a kettlebell with both hands and
hang it between your legs. Bend at the
hips, then explosively extend them to lift
the weight to eye level. Return to start
and repeat.
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SUPPLEMENT
Caffeine
DOSE/TIMING
100–300mg, 2–3 times daily, with one
dose 30–60 min pre-workout
BENEFIT
Acutely increases strength, delays
fatigue, blunts pain, increases burning
of fat during exercise
SUPPLEMENT
L-carnitine
DOSE/TIMING
1–3g, four times daily, including immedi-
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BENEFIT
Shuttles fat to mitochondria, where it can
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SUPPLEMENT
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Use these supps to fuel the
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REAR-DELT
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Hold a pair of
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the weights out
to your sides,
keeping your arms
straight.
NO
EXCUSES
BY
BEN RADDING
PHOTOGRAPHS BY
AHMED KLINK
ROHAN MURPHY’S JOURNEY CONTINUES TO INSPIRE
138

MUSCLE & FITNESS — 08.13
140

MUSCLE & FITNESS — 08.13
Rohan Murphy can’t stop smiling. Even when
the 29-year-old Paralympic powerlifting hope-
ful—capable of benching six plates without the
use of his legs—is prompted by a photographer
to show some grit during a 100-pound dumbbell
bench press, a sneaky grin appears at the cor-
ners of his mouth. His 2008 Nike “No Excuses”
commercial, in which he dips, does handstand
pushups, and spins around like a break dancer,
is set to the happy-go-lucky tune of Burl Ives’
“The Doughnut Song.” There’s a moment in the
ad, after a set of dips, that he smiles, chuckles,
and shakes his head like a coy teenager being
asked to the prom. When asked why he smiles
so much, his reply is, “Why not? Life is good.”
But when he was a kid, Murphy wasn’t always so elated. In fact,
he felt like he was on the outside looking in when he’d go to friends’
Little League and soccer games. His older brother was a decent high
school athlete, and Murphy would dutifully watch from the sidelines.
He was named after one of his father’s sports heroes—Rohan Kanhai,
a West Indian cricket player. He loved sports, but sports weren’t
exactly in the cards. Due to a congenital deformity, Murphy had his
legs amputated when he was just four years old.
“It was tough for me growing up disabled. because I rejected it,”
Murphy says. “I wanted my life to be like everyone else’s.” Because
he couldn’t play he felt he couldn’t be the one thing he wanted to be:
a normal kid.
“What normal kid doesn’t want to play?” says Ron Croteau, wrestling
coach and phys ed teacher at East Islip High School on Long Island, in
New York, where Murphy grew up. “So we got him out to wrestling.”
ROHAN MURPHY
G
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V
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it

F
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.c
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IN
!
Use in conjunction with an intense daily exercise program and a balanced diet including an adequate caloric intake. ** Per two scoop serving.
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Jamie Varner is a paid endorser of Body Fortress
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HASBRO and its logo, G.I. JOE and all related characters are trademarks of Hasbro, Inc. and used with permission. All Rights Reserved.
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142

MUSCLE & FITNESS — 08.13
It started slowly. In eighth grade, Murphy was made manager of
several East Islip sport teams. Then Coach Croteau had him working
out, treating him like every one of the other kids. Eventually, Murphy
hit the wrestling mats.
“I put a lot of pressure on myself,” says Murphy, “because I knew I
was the only kid out there competing without legs, with a disability.
But after that first year, it became easy—I knew I had nothing to lose.”
His first year wrestling—on the JV squad—he went 2–13. The next
year, as a sophomore, he wrestled varsity and finished 25–6. He
capped his senior year at East Islip with a 30–2 record.
“You see a lot of guys sitting out,” says Angel Rivera, a high school
teammate of Murphy’s and currently a personal trainer at Gold’s Gym
in Islip, where Murphy now trains. “They’ve got cramps, they’ve got
injuries, they’re tired, they don’t want to run
their sprints. But there’s Rohan right alongside
us, running on his hands. There’s nothing he
feels he can’t do. And if someone tells him no,
he’s going to try to prove them wrong.”
These days, Monday is a chest workout. Tues-
day is back. Thursday is shoulders, and Friday
is arms. Murphy’s four-day-a-week routine is grueling, with up to
an hour and a half each day spent in Gold’s, where he’s had a free
membership since the summer of 2010. His eyes are set on Rio, and
qualifying for the 2016 Paralympic Games as a powerlifter—some-
thing he became interested in as a student at Penn State.
There, Murphy was a walk-on—“a walk-on without legs,” he
jokes—with Troy Sunderland’s storied wrestling program. The team
welcomed him and, as happened in high school, in a team environ-
ment he felt like a normal kid. He abandoned the prosthetic legs he
occasionally wore. They weren’t him.
“I woke up. I said to myself, You know what? I don’t have legs, and
my life is going to be difcult. And from then on I really embraced
being disabled,” he says.
“I WOKE UP. I SAID TO MYSELF, YOU KNOW
WHAT? I DON’T HAVE LEGS, AND MY LIFE IS GOING
TO BE DIFFICULT. AND FROM THEN ON I REALLY
EMBRACED BEING DISABLED.”
ROHAN MURPHY
Follow us
Nutrex.com
Work Faster
Play Harder
Be Stronger
Grab it on the go at
144

MUSCLE & FITNESS — 08.13
He also has good—and painful—memories of Eric Childs, the
strength and conditioning coach at Penn State, and the first man to
put a 45-pound plate on Murphy’s back for a pushup. Murphy calls
him “the mad scientist” who designed the majority of Murphy’s
workouts—the ones he now does every week at Gold’s, a combina-
tion of weights, calisthenics, and plyometrics fashioned to make
Murphy’s upper-body strength truly imposing.
Murphy’s bench press—the lift he’s working on for the Rio
games—is his main focus. His best press so far is 350, which he did
in competition a few weeks ago. That number is truly remarkable
considering that he doesn’t have legs. “Powerlifters are able to move
so much weight in the bench press because they use their legs and
hips to drive the weight,” says CJ Murphy (no relation to Rohan),
M.F.S., a powerlifter and the owner of Total Performance Sports in
Everett, MA. “Not having the ability to use leg drive makes Rohan’s
strength much more impressive.”
Murphy is working up to 375–400 pounds, and is still looking for
sponsors for his powerlifting. When he’s not at the gym, he’s on the
road, working as a motivational speaker hired by schools and corpora-
tions to provide “no excuses” inspiration and deliver common-sense
encouragement. “I always tell people there’s no elevator to success,” he
says. “If you want to do something special or meaningful, you have
to take the stairs.”
Murphy recently spoke in Newtown, CT, where the Sandy Hook
school shooting took place last December, and is currently launching
CatchSpark, his own inspirational social network. Catchspark.com,
which is going live soon, will have user-uploaded quotes, videos, and
pictures, all geared toward inspiring the next Rohan Murphy. His
goal—apart from a big bench—is to speak in every state in the U.S.
“You give every kid a chance,” says East Islip coach Croteau. “And
because so many men and women did that for Murphy, and gave him
room to work hard, there’s not a bit of cynicism, not even a hint of
bitterness in him. He just had a great smile about him,” Croteau adds.
“He was just a kid—you treated him like everybody else. But where
he’s gone to now has just amazed me.” Murphy still stays
in touch with the coaches who made all the diference to him,
the coaches who took a chance on a kid without legs—Croteau,
Sunderland, Childs, and Teri Jordan, Penn State’s disability recreation
programs coordinator, who helped him pursue powerlifting in college.
Now, his eyes are set on Rio and the final 25 states he hasn’t spoken in
yet. He’s found his next, newest family at Gold’s in Islip, where he can
get whatever he needs, from a spot on the bench press to a kiss on the
cheek. Right after we come in, a personal trainer
named Debbie walks up to him, lays a smooch
on his chop, and asks, “How’s my man today?”
Murphy grins wider. He can’t stop smiling.
FOLLOW ROHAN’S JOURNEY
ROHANMURPHY.COM
FACEBOOK.COM/
ROHANMURPHYFANS
TWITTER.COM/
ROHANMURPHY
INSTAGRAM
@ROHANMURPHY
ROHAN MURPHY
“NOT HAVING THE ABILITY TO USE LEG DRIVE MAKES
ROHAN’S STRENGTH MUCH MORE IMPRESSIVE.”
coming soon: catchspark.com
S
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U
P
BY
ERIC FLEISHMAN
PHOTOGRAPHS BY BRIAN KUHLMANN
ABS
WORK THESE NOVEL
MIDSECTION MOVES INTO
YOUR PROGRAM TO SCULPT
A BETTER SIX-PACK
ASSUMINGproper form is being practiced, there’s nothing
inherently wrong with traditional crunches, situps, and knee
raises. But these standard moves yield relatively modest
results. To carve out a midsection that will distinguish you from
the masses, you need to train differently than they do—and
we’ve got just the routine to help you. Three of its four exer-
cises target the lower abs directly via movement of the lower
body while the upper body remains stationary. Since the bot-
tom portion of the six-pack is typically the toughest to bring
out, we’ll put a little more focus into developing that area.
This workout wasn’t designed to be an afterthought that can
be thrown in at the end of any chest or back workout. The abs
are just as important as any body part—and perhaps more
important when you consider that all athletic movements stem
from the core—so they should be trained as such. There are
16 total sets in the routine to provide both high volume for
maximum abdominal development and variety for a much-
needed spark to those often-pesky six-pack muscles.
THE ROUTINE
EXERCISE NO. 1
CLIFFHANGER
EXERCISE NO. 2
SCORPION TAIL
EXERCISE NO. 3
DIP BAR KNEE RAISE
EXERCISE NO. 4
FLUTTER KICK
CLIFFHANGER
Sit on the back end of a fixed flat
bench—preferably one that’s bolted to
the ground (if you can’t find one bolted
down, have a partner hold it down or toss
a few plates on the opposite side). Reach
forward with your legs and hook your
feet underneath the bench, securing
yourself with a pigeon-toed hold on each
side. Then, dropping your chin to your
chest and engaging your abs, lean back.
Slowly raise and lower your torso, keep-
ing the abs tight throughout.
SETS
4
REPS
25
TIP

Lower your torso
below the level of the
bench to achieve a
full range of motion
on each rep.

Your arms can
either be crossed
over your chest
or shoulders
with your hands
behind your head.
SHOT ON LOCATION AT METROFLEX GYM
LONG BEACH, CA
08.13 — MUSCLE & FITNESS


149
150

MUSCLE & FITNESS — 08.13
EXERCISE NO. 1
CLIFFHANGER
EXERCISE NO. 2
SCORPION TAIL
EXERCISE NO. 3
DIP BAR KNEE RAISE
EXERCISE NO. 4
FLUTTER KICK
Because the upper
body is involved
in a couple of the
exercises, perform
this workout as a
stand alone or
on a cardio day.
Rest 90 seconds
between all sets.
As you get better
conditioned, short-
en the rest periods
to a minute.
THE BASICS
SCORPION TAIL
Perform a traditional chinup with your ankles crossed. At the top of
the motion, bring your knees up as high as possible while keeping
your chin down. Hold the position for four full seconds, squeezing
your abs tight, then slowly lower yourself down halfway, stop-
ping when your arms reach 90-degree angles. Your knees should be
bent and behind you, causing your abdominals to stretch out.
SETS
4
REPS
10
TIP

If grip strength is
an issue during the
set, consider using
wrist straps to mini-
mize fatigue in the
hands and forearms.

If you’re unable
to achieve the
prescribed rep count,
hold the top position
of each rep for two
seconds instead of
four, working your
way up as you build
endurance.
G
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B
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M
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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 line, pull yourself together and lift fearlessly.
For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.
EXERCISE NO. 1
CLIFFHANGER
EXERCISE NO. 2
SCORPION TAIL
EXERCISE NO. 3
DIP BAR KNEE RAISE
EXERCISE NO. 4
FLUTTER KICK
152

MUSCLE & FITNESS — 08.13
08.13 — MUSCLE & FITNESS


153
DIP BAR
KNEE
RAISE
Hold yourself
up on a dip bar
with your knees
bent and ankles
crossed. With
your arms slightly
bent, squeeze your
abs and bring your
knees up to your
chest. Hold for
two seconds, then
gently release your
legs to the original
position. This is one
of the training exer-
cises that ninjutsu
students were
required to perform
to strengthen their
abs and hip flexors.
The instructor
would swing a dull
sword back and
forth as the stu-
dent attempted to
avoid contact with
the weapon.
SETS
4
REPS
25
TIP

Do this exercise
when your arms
are well rested. If
you try to do it after
training arms, you’ll
have trouble holding
yourself up for the
entire set.

As you get more
advanced, twist
your torso to the
side as you raise
your legs to target
the oblique muscles.
154

MUSCLE & FITNESS — 08.13
EXERCISE NO. 1
CLIFFHANGER
EXERCISE NO. 2
SCORPION TAIL
EXERCISE NO. 3
DIP BAR KNEE RAISE
EXERCISE NO. 4
FLUTTER KICK
FLUTTER KICK
Sit on the floor with your legs in front
of you. Place your thumbs in the elastic
band in the back of your shorts and lean
back on your elbows. Drop your chin
down and squeeze your abs as you
begin to alternate your legs rising
and falling. Keep your toes pointed up
and back toward you to maintain the
abdominal mind-muscle connection. This
is a four-count movement—raising and
lowering each leg twice is one rep.
SETS
4
REPS
20
TIP

Don’t flutter your
legs too fast or mo-
mentum will take over
and take tension off
the abs. The motion
doesn’t have to be
superslow, but keep
it controlled.

As a variation to
this exercise, you can
also move your legs
side to side, crossing
them over each other
and spreading them
back out.
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08.13 — MUSCLE & FITNESS


159
THIS BRUNETTE BOMBSHELL
SCULPTED A NEW BODY AFTER TWO
KIDS—AND SCORED A TOP-FIVE
FINISH IN A BIKINI CONTEST TO
BOOT. WE CAUGHT UP WITH HER
TO DISCUSS TRAINING, NUTRITION,
AND WHAT A GUY LIKE YOU CAN
DO TO LAND A GIRL LIKE HER.
INTERVIEW BY SAM DEHORITY
SIERRA
MERCHANT
M&F: What did you do
before modeling?
SM: I was in banking for about
four years. I barely worked out,
but once I had kids I wanted
to figure something else out. I
quit banking and got into the
world of modeling and promo-
tional modeling, because it
worked well with my schedule
and my children. I got offered
[a promotion], but said it’s not
my thing, so I decided to see
what else life had for me.
L
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160

MUSCLE & FITNESS — 08.13
You started modeling after you
had kids?
Yes. I’d heard of bikini competitions,
so after I had my son, I saw an ad for
one and started working out. When I
signed up, he was four months old; I
gave myself four months to get back
into shape, then went to my first
competition when he was eight
months old. I placed fourth—but to
even be in the top five felt huge. For
me it was personal, getting myself
back into shape. I was smaller and
even fitter than before I had kids.
What’s your diet like?
As far as my protein, I use Dymatize
products. I usually have a green with
protein for lunch and dinner, and I do
oats in the morning with my shake. It’s
pretty basic. A lot of greens and a lot
HEIGHT
5'6"
AGE
26
WEIGHT
123 lbs
MEASUREMENTS
34
25
36
RESIDENCE
SAN DIEGO,
CA
FACEBOOK
SIERRA
MERCHANTFIT
TWITTER
@SIERRA
MERCHANT
of fish, chicken, and tuna. I don’t eat
much red meat.
What’s your favorite body part
to train?
My legs and my glutes. They grow
fast, and they make me feel more
attractive, with nice curves. I’d rather
not be a stick figure—I love having
curves. I train six days a week with my
boyfriend. He doesn’t do the same leg
routine I do. [Laughs]
So, you don’t get hit on that much
in the gym?
If I’m there by myself, I get hit on all
the time. I get the “Oh, wow, where are
you from?” or “I love seeing a girl lift.”
I get that a lot. I lift fairly heavy, so
they’re like, “Wow.” I’m in such a zone,
but I still say, “Thanks.”
If you were single, what would you
want in a guy?
Physically, I’d want him fit. That’s a huge
thing for me. I don’t want a meathead,
though—there are a lot of meathead
guys out there who overdo it. I want
somebody who has the same interests
I do. As far as personality goes, he
shouldn’t be cocky. Most girls are at-
tracted to bad boys, and that’s horrible.
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162

MUSCLE & FITNESS — 08.13
D
U
S
T
I
N

S
N
I
P
E
S
POWER
TO THE
PEOPLE
EXPERT ADVICE
THE IFBB PRO
AND TRAINER HAS
A NO-NONSENSE
APPROACH TO TRAINING
AND NUTRITION THAT
YIELDS RESULTS
INTERVIEW BY SAM DEHORITY
M&F: There are only so many
ways to prepare chicken. What
other sources of protein do you
recommend?
Shelby Starnes: A lot of people forget
about seafood. Shrimp and lean fish
are fine protein sources. People think
that chicken breast, dry turkey, and
lean steaks [are the only way to go],
but seafood is fine, as are protein
powders. You can also add a variety
of low- to zero-calorie condiments like
mustard, hot sauce, and Mrs. Dash.
What food do people abuse
the most?
People overdo carbs—they think
they’re healthy. “Oh, it’s a bagel, it’s
OK.” Well, that’s 400 calories and a
bunch of carbs. It’s probably better
than a doughnut, but it’s not really
what you need to be eating right now.
How much attention should be paid
to the glycemic index?
I don’t pay too much attention to that.
No one just eats a carb by itself, they
eat it with protein, and most of my
clients will also have fat in the same
meal. I combine all three macros
pretty frequently, and when you do
that—when you combine a carb with
a protein plus a fat—that lowers the
glycemic index.
How important is form when
you’re lifting?
Never sacrifice form for weight. You
need the proper form first. Yes, gaining
strength and handling heavier weights
over time is going to help, but you
SHELBY
STARNES
shouldn’t compromise your form just to
push more weight. That’s not going to
build muscle, and it’s going to put you
at risk for an injury.
What’s the best way to get a killer
six-pack?
Try doing both a crunch-type move-
ment and a lower-ab exercise—such
as a leg raise. Three sets to failure
for each exercise two to three times
a week is ample and will take only 15
minutes. The caveat is, if your diet
sucks you’re never going to see your
abs. But by the same token, you can’t
be a skinny dude with abs.
TRAIN HARDER
Head to shelbystarnes.com
for more knowledge on train-
ing and nutrition.
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164

MUSCLE & FITNESS — 08.13
POWER
TO THE
PEOPLE
OLD-SCHOOL ASS KICKER
C
O
U
R
T
E
S
Y

O
F

W
W
E
It’s a rare man who
speaks his mind
and goes his own
way, whether or not
money and fame lie
in the same direc-
tion. Like his buddy
and co-star Arnold
Schwarzenegger,
Jesse Ventura has
succeeded in
multiple walks of
life—wrestling,
acting, and politics—
doing things his way.
The former governor
had “time to bleed”
with us, and discuss
his book, Democrips
and Rebloodlicans:
No More Gangs in
Government, now
out in paperback.
BY SEAN HYSON
JESSE
VENTURA
THE WRESTLER,
ACTOR, AND
POLITICAL
RENEGADE CAN
STILL WHIP YOUR
GOVERNOR
M&F: The world hasn’t seen “the Body”
in years. Do you still train?
JV: I went back to doing strictly dumbbell
workouts this past winter. God, it was
great! I do no fewer than 20 reps. If I do
any less, I start getting bigger! And I’m 62
years old. I just want to look good and be
in shape. I don’t try to break records with
weight anymore.
In your youth, what could you do?
I started powerlifting when I got into
wrestling. I did heavy triples with 550 on
the bar for squats. I knew I’d have to get
a lot bigger for wrestling. I ate a dozen
raw eggs a day for 60 consecutive days
between three meals—just put ’em in a
blender and wash ’em down. I never got
sick. My mom was a nurse and she was
worried, so I took a cholesterol test. I
came back 70 points below what they
consider dangerous.
You made several movies with Arnold.
Did you two ever train together?
Arnold brings his gym with him whenever
he does a movie, and everyone in the cast
gets a key. When we were making Preda-
tor, we had to be on the set by six in the
morning. He’d show up at the gym at five,
but I’d make sure to be in there by 4:45
and splash myself with water so I looked
all sweated up. Then Arnold would come
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166

MUSCLE & FITNESS — 08.13
2
0
T
H

C
E
N
T
U
R
Y

F
O
X
/
T
H
E

K
O
B
A
L

C
O
L
L
E
C
T
I
O
N
POWER
TO THE
PEOPLE
OLD-SCHOOL ASS KICKER
in. Arnold would look at his bodyguard
and say, “We’ve got to get up earlier. Look
at Jesse the Body—he’s been here train-
ing for hours!” You have to give Arnold
some crap. Somebody needs to [laughs].
Did Arnold teach you anything
about training?
Yeah, during Predator. I was doing all this
heavy stuff—130 pounds for sets of
10 on triceps pressdowns. Arnold was
doing that for lat pulldowns! I looked at
him and thought, “This is the seven-time
Mr. Olympia? That’s all he does?” Arnold
looked at me and smiled and said, “Jesse,
some day you’ll learn. Once you have the
muscle, you only need to get the blood
into it to make it grow.” Here I was kicking
ass, still trying to lift as heavy as I could,
blistering my joints. It took a little while
for it to sink in but finally it has [laughs].
Did you ad-lib some of those infamous
Predator lines?
No. I think the character was just a natu-
ral fit for me coming out of the SEALs.
They didn’t have to teach me how to
patrol or blow up palapas [thatched-roof
huts]. But I auditioned for it. The casting
lady asked me to read one line. I looked
at it and read, “...This stuff will put hair on
your hog leg and make you a goddamn
sexual tyrannosaurus—just like me.” And
an hour later they made me an offer.
When you were wrestling, is it true
you gave announcer Gene Okerlund
the nickname “Mean Gene”?
Yes. I walked out to do an interview, and
I said, “Mean Gene, the hot-air machine.”
The Mean Gene part stuck.
What interested you in conspiracies?
It started when I’d have to fly every-
where for wrestling matches. When
you fly a lot, you get a lot of downtime,
so I started reading. I got every book I
could on the murder of John Kennedy.
I never believed the Warren Commis-
sion’s report. After studying it all these
years, I wanted to go on the record with
my own book [They Killed Our President,
out Oct. 1], so that a hundred years
from now people will see that Gover-
nor Jesse Ventura didn’t believe in the
Warren Commission or its findings. How
come after 50 years we can’t see Lee
Harvey Oswald’s tax return? Then we
could follow a paper trail to see how he
was being paid. What if it led back to our
own government?
“THE
BODY’S”
WORKOUT
How Ventura stays
in shape today
DAY 1
■ Chest: 15 sets
■ Triceps: 12 sets
DAY 2
■ Back: 15 sets
■ Biceps: 12 sets
DAY 3
■ Shoulders:
20 sets
All sets are done
for 20 reps. Every
morning, Ventura
walks four miles with
his dog, or uses an
elliptical trainer for
an hour.
For more of our
interview with Ven-
tura, go to muscle
andfitness.com
M&F: TELL US ABOUT THE TITLE
DEMOCRIPS AND REBLOODLICANS
JV: These two political parties are just like street gangs.
They even use the same color combinations. The Crips of
L.A. are blue, and Democratic states are blue. The Bloods are
red—Republicans have the red states. And they operate the
same as gangs. There’s a hierarchy. You have to swear loy-
alty to the party. They try to control turf. Here’s one thing we
could do to get better government. Why do we allow political
parties to appear on the ballot? Just put the candidates’
names. Then as voters we’d have to educate ourselves. The
parties could still endorse a candidate.
JUNGLE JESSE
Ventura didn’t
need acting
lessons to play a
Special Forces
soldier in Predator.
He was an elite
Navy SEAL during
the Vietnam War.
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168

MUSCLE & FITNESS — 08.13
POWER
TO THE
PEOPLE
SPORTS
SAMYR
LAINE
THIS OLYMPIAN BROKE
THROUGH IN
THE WEIGHT ROOM
BY SAM DEHORITY

C
O
U
R
T
E
S
Y

O
F

I
O
V
A
T
E
LAINE’S
EXPLOSIVE
ROUTINE
Warm up for
10–15 minutes
before lifting. All
numbers are a
percentage of a
1RM.
CORE LIFTS
Power Clean
(75–80%): 3x6
Hang Snatch
(75–80%): 3x6
Push Press/Jerk
(75%): 3x6
SUPPLEMENTAL
LIFTS
Box Squat: 3x4
Romanian
Deadlift: 4x8
Glute-ham Raise:
4x5
Lat Pulldown:
2x12
Abs
  T
here are generally two kinds of
athletes: those who are born
with physical gifts, and those
who outwork the competi-
tion. Both can be successful, but when
the natural athlete embraces the work
ethic of the driven one, the results can
be extraordinary. Samyr Laine is one of
those people. He had been on and off the
track since middle school, but it wasn’t
until his senior year of high school that he
became serious about the triple jump. His
one season of competition was enough
to garner attention from a couple of Ivy
League schools, but the university he en-
rolled in—Harvard—wasn’t one of them.
Despite that, he was able to walk on to
the team, and it was there that he zoned
in on his training and nutrition. “I attacked
the weight room as if it were a triple
jump,” he says. Laine was snacking on
protein shakes when he could and kicked
his junk-food habit. “I think I ate Lucky
Charms with every meal,” Laine says. The
hard work paid off. The kid who hap-
pened upon the triple jump in high school
dominated the Ivy League, earning four
straight conference titles. And, repre-
senting Haiti, he made it to the finals in
his first Olympic Games in 2012.
Laine’s still improving, though, and
those improvements go hand in hand
with his work under the bar. “As I improve
in the Olympic lifts and translate them to
the runway, they make a huge difference
for me,” he says. His ability to explode
with cleans and snatches makes moving
his own legs feel easy by comparison.
LAINE’S
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the most popular MASS building oral on the market! It has a
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TM
is the most popular oral
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®
, however, lacks
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lower the risks of certain associated side effects.
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,
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*Test Suspension
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is reported by many users to be
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MUSCLE PUMPS experienced while using Boldenodrol
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are reported to be extremely intense and long lasting for
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, stimu-
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To order call:
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HARDCORE ANABOLICS
SUPPLYING ATHLETES SINCE 2001
Dear SDI-LABS,
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Anabolic Cycle Information: 8WLOL]LQJ HPSLULFDO DQG DQHFGRWDO HYLGHQFH VFLHQWL¿F UHVHDUFK KDV VKRZQ WKDW DQDEROLF FRPSRXQGV DUH PRVW HIIHFWLYH ZKHQ XVHG 
in a logical sequence referred to as a cycle. The term cycle refers to the duration of time that passes while concurrently taking pre-determined combinations and dosages
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anabolics, proper consideration must be addressed to the strategic development of the cycle, which effectively maps the muscle cells for receptor downgrade. This deliberate
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cycle. A minimum of 1.5 grams of protein per pound of bodyweight is recommended for optimal nitrogen retention. Users should allow a minimum of eight weeks off between
cycles in order to effectively rest myocyte (muscle cell) steroid receptors.
*Extremely large muscle size and strength gains have been reported with the following pre-engineered cycles. A dramatic reduction of body fat, which translates into a lean,
hard, and ripped pre-contest quality conditioning, is also reported at the cycle’s completion. Best of all, users claim that the incredible gains experienced are well maintained
after use is discontinued. When choosing a cycle, carefully examine each schedule to determine which quantity and dosing structure best suites your individual needs.
8 Week Blitz Cycle Before & After Photos
Individual results may vary
Week 1
Week 8
**Molecules represented are main components of the hybrid chemical amalgamation for each respective compound. *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent
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users reported in non-controlled conditions. Individual results may vary. Use in conjunction with a well balanced diet and intense bodybuilding exercise program. The Internet domain name LegalSteroids.com is representative of non-prescription products that may
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182

MUSCLE & FITNESS — 08.13
C
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CONTRIBUTORS
JAY CARDIELLO
Cardiello trains a range of celebrities
and athletes and is the creator of
JCORE Body Transformation.
cardiellofitness.com
DAVID KINGSBURY
Kingsbury is a U.K.-based personal
trainer who prepares actors for their
roles. He is currently working on the set
of X-Men: Days of Future Past.
davidkingsbury.co.uk
MATT KROCZALESKI
“Kroc” is a world-champion powerlifter
who totaled 2,551 pounds while
weighing only 220. His training is
currently focused on bodybuilding.
mattkroc.com
JIM MANION
Manion is the chairman of the IFBB
pro league and president of the
National Physique Committee.
ifbbpro.com
GUNNAR PETERSON
A world-class trainer, Peterson’s clients
include starts like Sylvester Stallone,
Bruce Willis, and Carmelo Anthony.
gunnarpeterson.com
MIKE ROUSSELL
Roussell is a nutrition consultant and
the head of nutritional services at Peak
Performance in New York City.
mikeroussell.com
JIM SMITH
“Smitty” has been a strength
athlete for 20 years and also lectures
across the United States.
dieselsc.com
SHELBY STARNES
An IFBB pro bodybuilder, Starnes is a
nutrition consultant and physique coach.
shelbystarnes.com
MEET THE BRAINS BEHIND OUR BRAWN: THE EXPERTS WE CONSULT
ADVISORY BOARD
JOHN MEADOWS
A competitive bodybuilder, Meadows is
the creator of the Mountain Dog diet
and training method.
mountaindogdiet.com
MATT MENDRUN
Mendrun is an ISSA-certified personal
trainer, World Gym ambassador, and NPC
physique competitor working toward his
pro card. Ask him anything at
mendrunfitness1@hotmail.com.
NATE MIYAKI
A former pro wrestler and bodybuilder,
Miyaki is a nutrition consultant and the
author of Intermittent Feast.
natemiyaki.com
MIKE O’HEARN
O’Hearn has won titles in bodybuilding,
powerlifting, and judo. He appeared
as Titan on both runs of
American Gladiators.
mikeohearn.com
Muscle&Fitness(ISSN0744-5105)Vol. 74No. 8ispublishedmonthlybyWeiderPublicationsLLC., adivisionofAmericanMedia, Inc. 4NewYorkPlaza, 4thFl, NewYork, NY10004. Periodical RatesPostagePaidattheNewYork, NYPostOfficeandatadditional Mailingoffices. Copyright©
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POWER
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PEOPLE
LAST SET
184

MUSCLE & FITNESS — 08.13
P
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Y
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L
  I
n college I was a captain of the fenc-
ing team (yes, I’m serious), and there’s
one thing they don’t tell you when
you get into that game: Your body
will grow out of whack. Fencing worked
my right side—specifically, my arm
and leg—to wolf size, while my left side
morphed into a shriveled weasel. When
I graduated and started taking lifting
more seriously, I found my big lifts look-
ing like shaky, nervous balancing acts.
Many athletes and former athletes
have this problem. Special skills require
special muscles, like a pitcher’s pitching
arm. Even non-athletes who are just de-
cent lifters have symmetry problems—
they find their dominant side responds
better to training, so they focus on it
more. But as with many aspects of life,
staying balanced is the only way to stay
healthy. So I want you to conjure the
image of a balance scale in your mind.
Work and play, upper and lower, left and
right, Pinky and the Brain—everything
has a counterpart that needs equal
attention. And I want you to think of your
body as a manifestation of that scale. If
it’s out of balance, something needs to
change to put it right.
Lately I’ve been experiencing a good
deal of knee pain from working my domi-
nant side so rigorously over the past 10
SYMMETRY IS THE KEY TO A HEALTHY BODY
BY BEN RADDING
Ben Radding
Editorial Assistant
Muscle & Fitness
OUT OF BALANCE
years. It’s something I’ve been working
on correcting by isolating my left leg
while exercising. It’s tough to get over
the embarrassment of squatting only
135 while I try to balance myself out,
but that’s what I need to do for the sake
of my body. Simple tricks can help—for
example, always starting and finishing
each set of alternating dumbbell curls
with your weaker arm.
I hope that if you have an imbalance,
you’ll acknowledge it, and work to fix it.
And not just because it looks bad.
MANAGE YOUR
MUSCLES
Working your
weaker arm with
isolated moves like
triceps kickbacks
and one-arm cable
pulldowns can even
out an imbalance.
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This product is not intended to diagnose, treat, cure, or prevent any disease.