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Inside
JUNE 2016
VOLUME 77 | NO. 6
76
Get a body
like Tarzan
FEATURES
24 Beast Mode
Tarzans Alexander Skarsgrd underwent a beastly transformation to
portray the king of the jungle.
88 Strong Man
Its time to man up and start adding
strongman exercises into your program for speed, size, and functional
strength gains.
96 Healthy Pizza
These versatile, nontraditional
pieswill fill you up without making
you doughy.
104 Rock Hard Challenge Part 1
This years RHC is all about getting the best results with a simple,
straightforward routine.
124 Fight of His Life

Captain America: Civil Wars Frank
Grillo is a 50-year-old training and
acting machine.
Jo
132 Heart-Stopper
Janet Layug is a registered nurse
and a mom who is looking to capture
her first Bikini O title.
138 Never Doubt Donny
Advertising honcho and TV personality Donny Deutsch attacks the
weights.
142 Game of Thrones
New Zealander Joe Naufahu went
from king of the rugby pitch to king
of the Dothraki tribe in the sixth season of HBOs hitshow.
156 Summer Shred

Get seriously ripped abs in four
weeks by going back to basics.
166 Get Wide
Tips for building a tapered and aesthetic back from IFBB physique pro
Charlie Francis.
174 Perfect Storm
A look back at the people and events
who brought bodybuilding and fitness into the mainstream.
186 Straight Up: Biceps
The devil is in the details with this
peak-carving routine.
33 EDGE
Michael Jai White fights five
dudes; MLBs best pitcher does
Pilates; train like a lumberjack; an
undefeated wrestling champ born
withoutshins; the best gear for
obstacle-course races; 10 things you
didnt know about protein.
51 TRAIN
Get a superhero core with one exercise; a circuit thatll spike your metabolic rate; an easy fix to a readers
near-perfect chest routine; why you
should use cable-row attachments.
63 EAT
A healthier way to eat soft-shell
crab; vitamin Crich pea pods;
15-minute breakfast frittata; five
ways to eat parmesan cheese.
193
Our experts answer your questions
about tattoo stretching, suing gyms,
deload days, cramping, and blisters.
IN EVERY ISSUE
16 NEWS
20 FROM THE CHAIRMAN
74 SUPP OF THE MONTH
200 LAST WORD
ON THE COVER
The Legend of Tarzan
Photograph courtesy of Warner
Bros. Entertainment Inc.
A R NER B RO S. EN T ER TA INMEN T IN C.; ED G A R A R T I G A ; S A M K A P L A N
150 Muscle Sandwiches

Five robust and nutritious sandwiches to upgrade your lunch break.
SECTIONS
NEWS
FITNESS & HEALTH
MENTAL
MOVES
OF SLEEP
Q Not catching seven to nine
hours of zs per night? You might

be at a higher risk for workplace
injuries. U. of British Columbia
researchers looked at more than
1,200 sleep-clinic patients and
LOSE 11
POUNDS ON
YOUR WAY
TO WORK
apnea were twice as likely to get

injured at work, with most mishapstrips, falls, burnsstemming from the (tired) employee
not paying attention.
Q How? Keep the car in the
MORE BRAIN, LESS PAIN
was shown to improve pain in 61%

of subjects after six months. CBT helped reduce
pain by 45%. Of those who received traditional
back-pain remedies, like meds and heat pads,
only 25% of them felt better.
16
MUSCLE & FITNESS
JUNE 2016
compared with those who

drove and a weight difference
of about 11 pounds. Those who
walked to work or used public
transportation also had lower
body mass than drivers.
K E V I N VA N A E L S T; C O R B I S ; VA D Y M D R O B O T / A L A M Y
Lower-back pain is a real pain in the neck for 31 million

Americans, costing sufferers in search of relief more than
$50 billion per year. One potential cure? Heightened awareness. A study published in the Journal of the American
Medical Association found that mindfulness-based
stress reductionwhich includes
driveway and bike, walk, or

even rollerblade to the
office, says a recent study
published in the Lancet
Diabetes & Endocrinology. U.K.
researchers sifted through
data from more than 150,000
people enrolled in a huge U.K.
Biobank observational study of
about 500,000 individuals aged
40 to 69; they found a strong
association for
NEWS
NUTRITION
BLESS YOUR
HEART
QHeart disease has been a
health scourge for decades, but
we may be seeing a downward
trend. A study published in the
journal Circulation reveals that
with counties in
the Northeast showing the
strongest decline (down to just
4%) in 2010.
The South, however, which
has higher levels of obesity
and smoking, experienced an
increase1973 saw a 24%
rate, but in 2010 that jumped up
to 38%.
NICE GENES
Q
WHAT A PAIN
QOpioid prescription drugs like
JEERS
Q
FOUR SIGNS OF THE FAT-CALYPSE

QAn Oregon State U. study of 4,745 subjects determined that
only a measly 2.7% of Americans meet the four-part criteria for

having a healthy lifestyle
. The upside? Almost 90% met at least
one of the four benchmarks, and one out of four iswell, its still
not very good.
18
MUSCLE & FITNESS
JUNE 2016
RF/CORBIS (2); COREY JENKINS/CORBIS; PL AINVIEW/GET T Y IMAGES
oxycodone and morphine have

become some of the most
abused drugs in America. In an
effort to curb addiction and
reduce the number of deaths
attributed to the powerful
drugs per year2010 CDC data
claim its 16,651the FDA has
announced new labeling guidelines aimed at educating prescribers and patients about the
high risk of opioid abuse.
FROM THE
CHAIRMAN
A Tarzan
for Our
Times
The newest king of the jungle
may be the best suited.
IT MAKES PERFECT SENSE FOR
us to feature Alexander Skarsgrd as Tarzan
on the cover. The most obvious reason is that
Alex is the ideal M&F cover guyathletic, t,
and strong. But theres another, subtler
reason that appeals to mea parallel, really.
The physical evolution of Tarzan on screen
neatly reects our cultural perception of how
brute strength should look.
Edgar Rice Burroughs Tarzan of the Apes
was rst published in 1912, and in 1918 we
saw Tarzan on the big screen for the rst
time. While the jungle setting was convincing
enough, Elmo Lincoln, who played Tarzan,
had none of the outward characteristics of a
man who had been raised by apes and left to
survive by his wits and physical prowess
alone. He was, to be honest, a bit doughy.
Over ensuing years, physically tter actors
would take on the role, notably Olympic gold
medallist Johnny Weissmuller, Lex Barker, and
bodybuilder (and M&F cover guy) Gordon
Scott. With each passing decade, Tarzans
physique became stockier.
As the 80s arrived, Tarzan became leaner
and more athletic via Miles OKeeffe and
Christopher Lambert, then Casper Van Dien
and Kellan Lutz. Now, with Alex, we have an
actor who most resembles Burroughs
character and embodies todays ideal male
form. If lms are a time capsule of the era in
which theyre made, Tarzan is a character
whose appearance reects our cultural
aesthetic, and Alexander Skarsgrd is who
best represents that aesthetic today.
Sincerely,
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER

David Pecker
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The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice
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2
2016
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What you put into your body. What you do to your

body. How you take care of your body. The time.
The effort. The fuel. Seems obvious that the better
you are to your body, the better it is to you. Thats
why were only interested in creating better input,
because it leads to better output. Thats why its our
1st rule in muscle.
Samples at
ruleoneproteins.com
R1 PROTEINTM
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BEASTMODE
> TRUE BLOOD S ALEXANDER
SKARSGRD WOLFED DOWN 7,000

CALORIES A DAY AND TRAINED
RELENTLESSLY TO PLAY TARZAN.
BY JEREMIAH SALAS
is straight and perfect figure,
muscled as the best of the ancient

Roman gladiators must have been muscled, and yet with the soft and sinuous
curves of a Greek god, told at a glance
the wondrous combination of enormous
strength with suppleness and speed.
When Edgar Rice Burroughs penned
this line for his novel Tarzan of the
Apes (1912), he envisioned a man whose
physique had been shaped by the primal
construct of the jungle. By nature, Tarzan would be
nimble, powerful, and broad-shouldered, bearing no
muscle that was not without purpose. After all, were
talking about a man who grew up in the wild, not a dude
who knocked out sets of deadlifts with fallen tree trunks.
From 1918 to 2014 more than 200 Tarzan lms were
made, both animated and live action. During that time
many well-built men portrayed the savage protagonist on
screensome of the more notable can be seen on page
30but none may be more true to Burroughs vision
than Alexander Skarsgrd in The Legend of Tarzan. What
audiences will see on screen will difer greatly from the
linear journey of a feral boy who was raised by apes.
The movie opens [with Tarzan] in London, says
Skarsgrd. Hes been there for a decade. This is not the
Me Tarzan, You Jane loincloth guy were used to. This
is someone who has tea with the prime minister. His
journey takes him back to the jungle [where he] reverts
back to Tarzan. So this is the oppositea civilized man
who reverts to an animalistic state. Psychologically, its
interestingthat dichotomy of being a civilized man in
society but having the primal instinct of an animal. We
24
MUSCLE & FITNESS
JUNE 2016
Starring: Alexander Skarsgrd,

Margot Robbie, Christoph Waltz,
Samuel L. Jackson, Djimon
Hounsou, John Hurt
Directed by: David Yates
Distributed by:
Warner Bros. Pictures
Budget: $180 million (estimated)
Release date: July 1
(also in 3-D, IMAX, and IMAX 3-D)
Based on: Tarzan of the Apes
by Edgar Rice Burroughs
Skarsgrd did at
least four dedicated
weight workouts per
week with additional
ab and core sessions
sprinkled in every
other day.
PRIMAL MUSCLE
Theres a memorable scene from 2008s Indiana
Jones and the Kingdom of the Crystal Skull where Shia
LaBeoufs character efortlessly swings from tree to
tree alongside a troop of monkeys. Audiences gufawed,
unable to accept that a skinny kid in a leather jacket
26
MUSCLE & FITNESS
JUNE 2016
and tight pants possessed enough upper-body strength

to execute a single pullup, let alone keep pace with primates. To avoid scenarios like that, Skarsgrds Tarzan
had to look imposing enough to believably stand toeto-toe with human foes and 500-pound apes. To do so
required added muscle mass, a task that proved diicult
for the 6'4", naturally lean hardgainer.
I wanted to have a bit more weight but not get too
big, Skarsgrd says. It was important to work on looking nimble and exiblelike someone who could move
through the jungle like an animal would. Thats his
natural habitat. There was [to be] no unnecessary bulk
that he doesnt need.
The other component was psychological.
[Director David Yates] and I talked a lot about the way
Tarzan moved, his posture, Skarsgrd says. Someone
whos buttoned up in the beginning, very controlled, and
then slowly changes his posture as he comes to accept
who he is, his physicality
Lygdback was dealing with a relative gym newbie
with the 39-year-old Skarsgrd. So turning his client
from leading man to man-beast safely would require
2 0 14 WA R N E R B R O S E N T ER TA IN M E N T I N C.
all struggle with it. As an actor, it was exciting to explore

that journey of him becoming a beast.
And becoming a beast for the Swedish-born actor,
best known for his role as a womanizing vampire for
seven seasons on HBOs True Blood, was a bit of a bear. It
took eight months for Skarsgrd to look, move, and feel
like a man raised in the jungle, but on the second day
of lming it became evident that his hard work had
paid of.
When he took of his shirt, the rst thing you noticed
was his back, says Magnus Lygdback, celebrity trainer
and architect of Skarsgrds physical transformation.
You could hear people whispering, and thats when
I knew we had done it.
DID YOU KNOW?

In one of the more ballyhooed moments of filming,
(Jane) actually punched
Skarsgrd in the face during a love scene. Director David Yates wanted the scene to be primal and
animalistic, and Robbie took it a step further by throwing knuckles at the leading man. But since
the show must go on, neither actor broke character and the scene made the final cut.
time, patience, attention to detail, and a game plan that

focused on total-body strength and agility.
For the rst several months, Skarsgrd did at least four
dedicated weight workouts per week with additional
sessions of abdominal and core work sprinkled in every
other day. Cardio was nonexistent for the rst three
months, since the focus was on adding mass. With a
few exceptions, Lygdback stuck with familiar volume
prescriptions for muscle groups: 1216 for larger muscles
like back and legs; and 912 for delts, biceps, and triceps.
But to establish Tarzans back topography, Skarsgrd
would sometimes do more than 20 sets.
We started out around 12 reps and then, after a couple
of weeks, we started going heavier and heavier. But we
never did fewer than 68 reps or got in the 1- to 2-rep
range. Luckily, he responded well to the training, but
you dont want to go heavy [at the beginning] when
someones not used to lifting.
That doesnt mean the workouts were easy.
We went really hard but still kept it to an hour, the
trainer reveals. And we never did two sessions a day
during bulking phase. He did six or seven days a week,
and when we needed a day of, wed take a day of. But
when we took those days of, it was because I made him
rest. He wanted to go every day.
This type of hardcore schedule also meant the oncestringy actor had to adopt a high-calorie diet.
For the rst three months we tried to bulk up, and
I ate about 7,000 calories a day, Skarsgrd recalls,
incredulously. He gave me these Tupperware boxes
of food with cold steak or chicken and potatoes. I was
constantly eating, constantly full. It was tough. I would
get up in the middle of the night and have some protein
and potatoes.
It was insane, Lygdback says. What I eat in one day,
he would eat in a single meal.
By the end of the fourth month, Skarsgrd had added
25 pounds and was tipping the scales at 225.
POUND SHAVING
After Skarsgrd had added the requisite jungle
beef, it was time to trim him down and move into a
sculpting phase. This called for a stricter menu that
could tell David Yates wasnt happy.

Like precompetition bodybuilders, Skarsgrd learned
that the body begins to revolt against deprivation by
holding on to every physique-obscuring bit of water it
can. At this point in any athletes prep, the body is thinking survival, not stage. Still, that didnt stop Skarsgrd,
who had tortured himself into this condition, from
freaking out.
I was stressing because we werent quite where we
wanted to be, he says. I was eating what I was supposed to eat and training twice a day, and my body was
holding on to that last bit of fat.
Lygdbacks solution? Eat more, train less.
The approach left Skarsgrd puzzled, and for the rst
time, he was losing trust in his trainer. But Lygdback assured him that his body was simply overtrained.
Lygdback says Skarsgrds stress hormones were
way too high so they cut his training volume in half
and, in secret, Lygdback had the chef increase the
carbohydrate and fat content of Skarsgrds meals.
The addition of calories, carbs, and fat would reassure Skarsgrds body that the situation wasnt so dire,
coaxing it into reducing its production of cortisol and
allowing it to burn body fat and shed superuous subcutaneous water.
The last few days he was trying to work out behind
my back, and I had to physically stop him, the trainer
reveals. But, alas, by the time principal photography
started, Skarsgrd had whittled himself into the shredded character he was hired to portray.
was devoid of sugar, gluten, wheat, and dairy. And, no,
he doesnt have any allergies.
When we went to the stricter diet it was tough
To mimic Skarsgrds transformation youre
because its hard to make stuf taste good and
better of following the overlaying prininteresting, Skarsgrd says. You get sick
ciples than his macros: Take no shortof it. I love food and wine and beer and
cuts, increase calorie consumption,
rich foods, but I dont have much of a
in the middle
and stick to the plan until its time
sweet tooth. In almost a sadistic way,
of the night
to change things up. The workouts
[the austerity] was exciting.
and have some
themselves are rather unremarkable
Lygdback adds, We had ve weeks
protein and
in nature (see them on page 76), but
of cutting and dieting before we started
theyre rooted in a philosophy proven
lming. We did 10 to 14 [training] sesto produce results.
sions per week, including morning cardio.
For me, it was the platitude of eye on
And thats a lot for a guy whos on a diet, less
the prize, Skarsgrd explains. Thats what
energetic, in a caloric decit, and still working
motivated me on a daily basis. I was excited when I
out hard.
woke up. Every day, every workout, every meal was a
And then, disaster.
stepping stone, and every single one of them is imporTen days before lming he had to do camera tests, and
tant. There was also the challenge of Can I do this?
that was the rst time hed taken his shirt of in front of
and How will my body respond? I was really curious
people [since he began training], Lygdback says. He
about that and very, very motivated.
was on a diet, so he was at, pale, didnt have volume
It just so happens that his exploration of becoming a
in his muscle, and he had way too much body fat. He
beast also meant training like one.
looked great, but not how we wanted him to look. We
THE NEW TARZAN
MUSCLE & FITNESS
JUNE 2016
2 0 14 WA R N E R B R O S E N T ER TA IN M E N T I N C
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7
8
> MORE THAN 20 ACTORS HAVE PORTRAYED

TARZAN IN MORE THAN 200 MOVIES
AND TELEVISION SHOWS.
10
Frank Merrill
Johnny
Weissmuller
Buster Crabbe
Herman Brix
Lex Barker
19 08 -198 3
19 0 6 -20 07
1919 -1973
The third adult Tarzan

played the character
two times: Tarzan the
Tiger (1929) and Tarzan
the Mighty (1928).
19 0 4 -198 4
Appeared in 12 Tarzan
movies from 1932 to
1948, including Tarzan
the Ape Man (1932).
Known more for

portraying Flash
Gordon, Crabbe wore
the loincloth in Tarzan
the Fearless (1933).
The 1928 Olympian

played Tarzan in the
low-budget movie The
New Adventures of
Tarzan (1935).
Took over the role

from Weissmuller,
appearing in five films,
including Tarzan and
the She-Devil (1953).
10
Gordon Scott
Denny Miller
Ron Ely
193 4 2014
193 8 -
Miles
OKeeffe
Casper Van Dien
1926 -20 07
Played Tarzan in his

first five movies, from
1955 to 1960, including Tarzans Greatest
Adventure (1959).
The TV actor had

one Tarzan movie
credit to his name
Tarzan, the Ape Man
(1959).
The 15th screen

Tarzan starred in the
TV series, appearing
in 57 episodes from
1966 to 1968.
195 4 -
The 20th Tarzan,

Van Dien was the only
actor to film in Africa,
for Tarzan and the
Lost City (1998).
1893 -19 66
30
MUSCLE & FITNESS
JUNE 2016
Co-starred with
Bo Derek in Tarzan,
the Ape Man (1981)
for his lone portrayal.
19 68 -
FRO N T ROW: A F A RC HI V E /A L A M Y; BE T T M A NN /C O R BIS; K E YS T O NE /G E T T Y

IMAGES. MIDDLE ROW: MOVIEPIX/GETTY IMAGES (2); ZUMA PRESS, INC./
A L A M Y. B A C K R O W : R O N A L D G R A N T A R C H I V E / A L A M Y ( 2 ) ; Z U M A P R E S S ,
IN C. /A L A M Y; M OV IEPI X /G E T T Y IM AG E S
STAR POWER
INSPIRATION
GEAR
10 THINGS
Michael Jai White kicks ass

on-screen and off, p.36.
Meet the undefeated HS wrestler

born without shins, p.44.
The goods you need to

dominate a mud run, p.46.
you didnt know about

protein, p.48.
CL AIRE FOLGER / WARNER BROS. PICTURES
WATCH
Central Intelligence
JUNE 17
RIGGS & MURTAUGH, Tango &

Cash, Cheech & Chongthese are
but a few memorable duos from
buddy movies. Stone & Calvin
played by Dwayne Johnson and
Kevin Harttake a crack at adding
their names to that esteemed list in
the fish-out-of-water comedy

Central Intelligence. The plot
centers around a pair of old
pals who reconnect at their high
school reunion. Stone (Johnson), an
overweight dork who transformed
into a badass CIA agent, recruits a
reluctant Calvin (Hart), a

former hotshot jock turned
geeky accountant, for help on
a top-secret mission. Expect
as many one-liners as fistfights,
shootouts, car wrecks, and
fiery explosions.
EDGE
HOT LIST
READ
FAST
FOOD
Food historian
Andrew F. Smith
delves into the good
and the greasy of the
fast-food industry,
uncovering how this
cheap and tasty grub
has become a staple
in our culture.
$20, amazon.com
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Season 8 of Americas ballsiest

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no ninjasleaping, climbing, crawling,
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DRINK
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WARCRAFT
Gamers will vacate their parents basements en masse to catch
a screening of the long-awaited live-action World of Warcraft
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popped during an opening weekend. JUNE 10
SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps.
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andfitnessmag
@muscle_fitness
34
MUSCLE & FITNESS
JUNE 2016
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EDGE
STAR POWER
A Numbers Game
MICHAEL JAI WHITE beat up five guys at
once, has eight black belts, and more than
80 movie credits. His only weakness? Elves.
BY ANDREW GUTMAN
How has your appro
to training changed a
age 48?
I train smarter because
window [to get a workou
narrower. My weight tra
lot of explosive moveme
combination of classical
training and how a track
At 235 pounds, does
interfere with agility
No, you develop a lot of
from martial arts. I train
functional, so I would ne
curls because adding siz
biceps is kind of useless
What are you workin
I have some big projects
this year: Black Dynamite
spin-off; Never Back Dow
called Cops and Robber
my sitcom, Tyler Perrys
Worse. What Im focused
now is producing better
How do you feel abo
typecast as the big,
martial artist?
Its funny because Ill wa
crowd and hear people a
saying, Is that the guy f
and Bone ? And someon
say, No, thats the guy f
Tyler Perry movie, or N
Black Dynamite. To me,
that I have a pretty wide
you count it up, Ive done
comedies than action film
Throughout your car
youve worked with
36
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EDGE
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Changeup
Cubs righthander JAKE ARRIETA went from struggling pitcher
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ARRIETAs
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JACKED
UP
Ax Kicker
JASON LENTZ, an 11th-generation lumberjack,

is chopping away at his first pro championship.
BY WILLIE CORNBLATT
AFTER WAKING UP AT 3:45
40
MUSCLE & FITNESS
JUNE 2016
Mel Lentz, to prep for a run at his first

pro title at the 2016 Stihl Timbersports
U.S. Pro & Collegiate Championship in
July. When he returns home from
work, Lentz pushes through any signs
of exhaustion and blasts away at a
hybrid-style workout that fuses
weight training and CrossFit elements.
He can shy away from the StairMaster
and situps since lumberjacks are
working more on their cardio and core
COURTESY OF STIHL TIMBERSPORTS
a.m., Jason Lentz drives 2 hours,

works 11 hours as a pipe layer, and
drives another 2 hours home to
rural West Virginia.
Suffice to say, life for this smalltown lumberjack with realistic
aspirations of winning a championship is a workout in and of itself.
But thats what it takes for Lentz, the
son of six-time Stihl U.S. Champion
while splitting wood along with

burning 400 to 500 calories per hour.
And just as training for full-body
strength is key, so is the use of video
to dissect form.
The more people who watch,
the more feedback you get on what
you did right and wrong. This is a
generational sport, and the longer
youve competed, the more you
know about how to be successful,
Lentz explains.
Lentz, who turns 31 this summer,
finished second last year behind
three-time reigning champion
Matt Cogar, who grew up five
miles from Lentz.
Two years ago I didnt even make
the finals, then last year I went to
second. So this year I have nowhere to go but up, and Matts in
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Lentz sawed
through 19
inches of
white pine in
13.5 seconds
at last years
finals.
if I can perfect my skills, I dont think

anyone can beat me, Lentz says.
Lentz considers choppinga
discipline using an axone of his
strong suits. He had the quickest
time chopping on the standing block
(one of six disciplines in the
competition) last year.
I work hard every day, Lentz
says. And I know when to grit my
teeth and push on.
Lentzs toughness has paid off, and
hell have a chance to flaunt his
tenacity in Chicago. There, fans can
see the highest level of lumberjack-
I WORK HARD EVERY DAY.

AND I KNOW WHEN TO GRIT
MY TEETH AND PUSH ON.
42
MUSCLE & FITNESS
JUNE 2016
ing, a sport that Lentz believes is

doing nothing but growing.
For young ones getting into the
game, Lentz says it can be a
challenge. In Australia, where he
spent time training, he knows of
kids starting at 7.
Learn really young, Lentz advises.
And if its something you want to do
while youre young, stick with it.
The path to the top seems simple,
but it wasnt early on for Lentz, an
11th-generation lumberjack. The
sports next big star, who was
seemingly destined to be, wasnt sure
what to do at the fork in the road.
After basketball, I was like, Wow,
what do I do now? Lentz says. So
I picked up an ax and stuck with it.
Lentz may have been late to the
lumberjacking game, but this early
riser is ready for that long drive
to stardom.
COURTESY OF STIHL TIMBERSPORTS
front of me, Lentz said. Im a

competitor, so hes got a bulls-eye
on his back.
Lentzs competitive mindset isnt
all that surprising considering his
pedigree. His father, Mel, 57,
considered to be the king of the
lumberjacks, won his six titles
over nine years, from 19861995.
More surprising is that Jason didnt
dive into the sport as chipper as
one would expect from the son
of a legend.
Dad wasnt around when I was a
kid, Lentz says. He was off
woodchopping.
Even though Lentz never saw
himself lumberjacking at this elite
level, he fondly remembers the times
his father would come home with
the hardware.
Id actually jump on him and tell him
to let other people win, he recalls.
Lentzs rapid ascent to the top of
the lumberjacking world got a
jump-start around age 13, when
his fathers friend Jim helped coach
him. But Lentz was hesitant out
of the gates.
I didnt really put in that much
time, Lentz says of his neophyte
days in the sport. It was a
summer thing.
Instead, the 6'6", 225-pound
athlete fell in love with a different
game: basketball.
At Division III Eastern Mennonite
University in Virginia, Lentz had an
absurd 58 blocks in 2004. I wanted
to be the next Michael Jordan,
he says.
As much as he wanted to Be Like
Mike, lumberjacking eventually
called to Lentz, who is confident in
his future and his chances in July. He
has a pair of brand-new saws hes
excited about, which is feeding his
faith in the sport.
I never really had a good saw, so
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INSPIRATION
E-MAIL US
his father, Demond. Everything

was a competition.
Hawthorne played football and
baseball, swam, and ran track, but
discovering wrestling in the sixth
grade was a game changer.
He fell in love with the physical
nature of it and said, I think this can
be my sport, where Im competitive for
a long time and really compete against
able-bodied people, Demond recalls.
Wrestling prep typically involves a lot
of running and cardio work, which
Hawthorne admits created an issue.
To keep his wind up he would drill,
spar, and hit the weights while his
teammates ran stairs.
Although Hawthornes efforts to
excel were lauded by most, he wasnt
spared from haters.
In one particular situation, Demond
remembers, one of the parents or
coaches was saying he was a
one-trick pony and could only do
one particular move, and that really
fueled [Hawthorne], so he took it out
on the kid.
The doubters were put to rest as the
Ws continued to pile up, and it
became clear that Hawthorne was the
real deal. As his whirlwind season
High school wrestler and double-amputee HASAAN came to an epic conclusion, the
low-key teen continued to remain
HAWTHORNE capped off an undefeated senior
humble, motivated, and hesitant to
season with a 37-0 record. BY WILLIE CORNBLATT
boast about his accomplishments.
of being wheelchair bound. When
However, he did acknowledge how
HASAAN HAWTHORNES
Hawthorne was 4 months old, his
gratifying winning the title was
wrestling journey came full circle after
parents made their choice.
especially after battling back from a
a 7-3 victory on a wrestling mat in
We decided to have his legs
pair of shoulder surgeries the
Huntsville, AL. The soft-spoken
amputated after a lot
summer before his senior
Hawthorne, 18, grappled his way to
NEXT
of thinking, second
season. Pre-surgery, his
a perfect 37-0 record as a senior at
MATCH
opinions, [and]
one-rep max on the
Pelham High School, winning the Class
research, explains
bench press was
6A, 145-pound AHSAA State Wrestling
Hawthornes mother,
upward of 240
Championship.
Felecia.
pounds.
Even more impressivehe did it with
Equipped with
I just have a
no legs.
prosthetic legs,
God-given ability and
Hawthorne was born without shins
Hawthorne developed a
the strength that He
as a result of a rare condition called
love of sports and competialready blessed me with,
tibial hemimelia. His parents had a
tion early onas well as a disdain
Hawthorne says. All were doing is
decision to make: have their sons legs
for losing.
just adding on to that. And trying to
severed at the knees or subject him to
Hed race in everything, says
get better every day.
multiple invasive surgeries and a risk
No Limits
MUSCLE & FITNESS
JUNE 2016
S T E P H E N S C H U M A C H E R / C O U R T E S Y O F P E L H A M H I G H AT H L E T I C S ; E R I C S C H U LT Z /A L .C O M V I A A P
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46
MUSCLE & FITNESS
JUNE 2016
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10 THINGS
YOU DIDNT KNOW ABOUT
Protein
BY TAL PINCHEVSKY
1| HISTORY REWRITTEN
Back in 1890 the USDA recommended

working men consume 110 grams of protein
per day, the Journal of Nutrition reported.
Today each person needs a different
amount of protein based on gender, height,
weight, and activity level. According to the
Centers for Disease Control and Prevention, a healthy adult male should consume
roughly 56 grams of protein a day.
2| TAKE IT EASY
Protein is crucial to keeping the

gains coming, but dont go overboard.
Eating too much protein in middle age
could lead to kidney damage, and you can
become more than four times as likely to
die of cancer. That is comparable to the
effect of smoking.
3|
ENOUGH SWEAT-CUSES
The meat sweats have not been

medically proven. The closest theory is the
thermic effect of food, which the American
Journal of Clinical Nutrition denes as the
increase in metabolic rate after ingestion
of a meal.
5| WHATS SUPP!
Protein supplements rake in $7 billion a year, according to Euromonitor.
6| BREAKFAST BLUNDER
In 2015 General Mills was sued by

the Center for Science in the Public Interest over its Cheerios Protein cereal. General Mills was accused of using misleading
marketing to tout the amount of protein in
the cereal.
7| CHIRP, CHIRP, CHIRP
9| BEEFING UP
The average American eats 80.6

pounds of beef every year.
DONT HAVE A COW
A 6 ounce portion of
grilled porterhouse
has 48 grams
of protein, but it
also delivers 18g of
fat, seven of them saturated. A cup
18
of cooked NTILS h
and less th
Insects, particularly crickets, are

an excellent source of protein. A 2013 UN
report suggested more people incorporate
entomophagy (scarng down insects) into
their diet to combat world hunger.
8| SHAKE IT UP
Steve Sorensen
tive, grew tired of d
shakes. So he c
containing
tually e
4| VEGAN POWER
Two years after giving up

proteins, German vegan bod
Baboumian set a world
walk by carrying a 5
Toronto Veg Fo
ORBIS; GETTY IMAGES
48
MUSCLE & FITNESS
JUNE
THE REAL BREAKFAST

OF CHAMPIONS
:,7+2$7)/285
HIGH IN PROTEIN FROM

3 QUALITY SOURCES:
:+(<3527(,1
0,&(//$5&$6(,1
(**:+,7(3527(,1
MUSCLE25
USE PRODUCT IN CONJUNCTION WITH A SENSIBLE TRAINING AND NUTRITION PROGRAM!

THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
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ABS & CORE

Get a superhero back and core
with one simple move, p54.
BODY WEIGHT
RATE MY WORKOUT INSTANT MUSCLE
A full-body circuit thatll tax

major muscle and torch fat, p56.
Crossing
Over
After a decade of CrossFit,
CHRIS POWELL retransformed
himself into a physique competitor.
Minor tweaks will have a major impact

on one readers chest routine, p58.
An in-depth guide to using

cable-row attachments, p60.
TRAIN
PHYSIQUE
CHRIS POWELL, THE
After years of menacing WODs,

Olympic lifts, and countless kipping
celebrity trainer from ABCs Extreme
pullups, Powell gravitated to an oldWeight Loss, cant say no to a
fashioned arm pump. Hes stronger
challenge. After his friend dared him
than ever, too, deadlifting 549 pounds
to try Frana thruster and pullup
and back-squatting 435 pounds at a
WOD with a 21-15-9 descending rep
body weight of 180 pounds. The diet,
schemePowell became obsessed
however, is a different story.
and has trained for and comWhile he and Heidi have
peted in CrossFit competialways lived a healthy
tions since 2008, even
lifestyle, very few people
attending the 2015 East
WATCH
can drop their body fat
Coast Championships
to the low single digits
where he (happily)
on just three clean
placed dead last.
meals per day; it takes
But the 38-year-old
an extra level of precihusband with four kids
sion. Chris follows a
and a busy schedule isnt
restricted, carb-cycling diet
a professional athlete, and
with a low-carb, high-fat day
CrossFitas much as Powell
(2,300 calories) and then a high-carb,
loves and respects the sportjust
low-fat day (4,030 calories). Hes
wasnt cutting it anymore.
careful to execute his more taxing
I was like, OK, how else can I
workouts on his high-carb days, so
improve myself? I want to bring my
the extra calories are put to use.
waist in; I want boulder shoulders; I
Since taking a dose of his own
want bis and tris. Theres a beauty to
medicine, the transformation
sculpting your body, and its a whole
specialist sports newly capped
new sense of empowerment and
shoulders, a full chest, and a Google
control, reflects Powell. So when
Map of veins that trickle down his
two clientsJosh and Kelli from
arms. It was a physique worthy of
Season 5challenged him and his
the overall title in the masters
wife, Heidi (also a trainer on the
division of the 2015 NPC Warrior
show), to train for a physique show,
Classic in Colorado last August, with
Powell accepted and went all-out.
52
MUSCLE & FITNESS JUNE 2016
Heidi taking third place in the Novice

Bikini division.
A big obstacle for Powell was
shifting his mindset from the trainer
everyone leans on to putting himself
first in order to compete. Luckily, he
had a teammate to lean on.
Im blessed that my wife is on
board with me and were [competing]
together, because that way, we can
trade off [responsibilities], says
Powell, who, with a chuckle, admits
that competing has done more than
just strengthen their emotional bond.
Her transformation has been
freaking mind-blowing over the last
seven monthsits awesomeits
definitely been good for the love life.
Powells next challenge: Exit the
amateurs. With plans to enter two
upcoming pro qualifiers, dont be
surprised if you see him in board
shorts, front and center, on an IFBB
stage come fall.
READ UP
Powell covers his
diet in his newest
book, Extreme
Transformation:
Lifelong Weight
Loss in 21 Days.
PETER LUEDERS
TRAIN
ABS AND CORE
Super Core
Your new exercise hero trains abs and lower
back without any equipment.
GET MORE training tips and diet

advice by following Sean on Twitter:
@seanhyson
HOW TO DO IT
SUPERMAN
LIE ON YOUR CHEST ON
the floor with your arms and
legs extended.
BY SEAN HYSON, C.S.C.S.

RAISE YOUR TORSO OFF
the floor while simultaneously lifting your legs. Squeeze
your glutes as you come up and
press your hips into the floor.
Retract your shoulder blades
you should look like youre flying.
WHEN YOU DONT HAVE

(
TAKE
FLIGHT
54
MUSCLE & FITNESS
JUNE 2016
PER BERNAL
REVOLUTIONARY PRODUCT REVOLUTIONARY POWER
17.6% INCREASE
IN PEAK POWER
VERSUS BASELINE
65 SECONDS TIME
TO EXHAUSTION
VERSUS PLACEBO
*Results based on university research
study of PeakO2 ingredient.
HELPS IMPROVE
O2 UPTAKE AND
VO2 MAX*
+
+
+
PERFORM
AT YOUR PEAK
INTENSITY WORKOUT.
XTEND
HELPS INCREASE
FAT BURNING
XTEND
HELPS BUILD LEAN

MUSCLE MASS
XTEND
HELPS TO SPEED
RECOVERY TIME
TRAIN
BODY WEIGHT
GET MORE
Metabolic Monster
Give your metabolism
a major boost with
this 15-minute circuit.
QUICK
TIP
WHAT IT IS
A 15-minute, four-exercise
circuit. Between burpees
on the TRX for 30 seconds
and double-understwo
rotations of the rope in one
jumpthe first half of this
circuit will set a grueling
pace. Youll hit your lower
body with squats and then
fry your upper body and core
with bear crawls.
WHY IT WORKS
You wont find any isolation
movements in this circuit,
since each exercise targets
just about every muscle
and the 30-second duration
will have you (and the floor)
doused with sweat. While 15
minutes doesnt sound like a
lot of time, this workout will
have your body burning more
calories than traditional
cardiothat is, if you can
make it all the way through.
THE WORKOUT
EXERCISE
DURATION
Double-under
30 sec.
Bear Crawl
30 sec.
ANDY McDERMOTT is a
personal trainer in L.A. Visit his website:
mcdermottfamilyfitness.com
56
MUSCLE & FITNESS
JUNE 2016
IAN SPANIER
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TRAIN
RATE MY WORKOUT
LET US HELP
Chest
Made
Easy
Rick H. from
Pleasanton, CA,
sent us his workout
to review. Heres
what we advised.

RICKS
OLD WORKOUT
EXERCISE
Incline Dumbbell Press
SETS
REPS
812
*
Dumbbell Flye
15
M&F RATING: A*AMAP: As many reps as possible.
OUR ADVICE
Your exercises, sets, and reps are all
well-chosen, so we have to assume
the problem is recovery. Always
leave a rep or two in the tank on
every set. Your chest will grow faster
with good technique and no lost time
due to injury.
RICKS
HOLD
BACK
NEW WORKOUT
EXERCISE
SETS
REPS
Incline Dumbbell Press
10
812
Dumbbell Flye
15
*Take as many sets as needed to work up to 1 set of 6 reps

using a load you could lift for 8 reps.
58
MUSCLE & FITNESS
JUNE 2016
PER BERNAL
ERIC
M
#
S E L L I NG
SUPODY UILDINGD
PLEMENT RAN
CLEAN
PROTEIN BAR EVER!
h h
21 17
UP
TO
PROTEIN
FIBER
W/IMO
NO
ARTIFICIAL
FLAVORS OR
COLORS
GLUTEN
FREE
SUGAR
ALCOHOLS
iHerb
WITH
STEVIA
TRAIN
INSTANT MUSCLE
The
Bar Is
Open
Find the right cable
attachments to
meet your goals.
NICE GRIP
The lat bar offers
a grip that is both
wrist- and elbowfriendly.
GUYS TEND TO BASE

their workout on whatever equipment is available to them at the
time. If the cable row machine
has a V-bar handle attachment
on it, thats what theyll use for
rows. But different attachments

offer different advantages, and
you should choose one based
on your goals and needs. See
sidebar (right) for a list of
handles and their uses.
HOW TO DO IT:
LAT BAR SEATED CABLE ROW
Attach a lat
bar to the
cable of a seated
row station. Grasp
it outside shoulder width (above).
60
Row the
bar toyour
sternum, driving
your elbows back
and pushing your
chest forward.
MUSCLE & FITNESS
JUNE 2016
DID YOU KNOW?

Cable rows with
a lat bar allow a
greater range of
motion and more
lat recruitment.
GET A HANDLE ON:
ATTACHMENTS
EQUIPMENT
USE
V-bar
Emphasize midback and

biceps on rows, lower lats
on pulldowns
Rope handle
More range of motion on

pushdowns, extensions,
and curls
PER BERNAL
"%7&35*4&.&/5
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15-MINUTE FEAST
1 FOOD, 5 WAYS
WHATS IN THE FRIDGE THIS MONTH
Get
Baked
Oven-bake soft-shell crabs for better flavor and less fat.

BY THERESA GAMBACORTA
RENEE COME T/ STOCKFOOD
BEFORE YOU SINK YOUR

teeth into a soft whole-wheat bun
lathered in tartar sauce this
summer, with Old Bayseasoned
crispy-fried soft-shell crab legs
poking out, remember theres a
healthier, more physique-friendly
alternative to cooking this succulent blue crustacean.

At only 100 calories and 20 grams
of protein per 4 ounces, blue crabs
are extremely low in fat and
provide a versatile, seasonal
source of sweet and briny protein
that also supply you with a boost

of omega-3 fatty acids, the
minerals zinc and selenium, and
vitamin B.
While frying soft-shell crabs is
typical, baking themwith a
homemade spice mixsignificantly
EAT
SOFT-SHELL CRABS
reduces saturated fat and lets the

crab flavor shine through.
The blue crab, Callinectes
sapidus (from the Greek meaning
savory beautiful swimmer), is the
main species linked to the culinary
term soft-shell crab. The Chesapeake Bay in Virginia is home to
more than 550 million blue crabs,
CHEW
ON THIS
which are often considered the

best in the country. But half of all
blue crabs harvested come from
Maryland, where colder waters
mean sweeter meat.
Beginning in early April, when
blue crab season starts, the
premolt (or peeler stage) of a blue
crab begins when the crab hides in
brackish waters to avoid predators

(aka us). Instead of eating, they
rapidly absorb water to make their
soft tissues swell to bust open
their shell. Crabbers look for the
telltale white line on a crabs
paddle leg to turn from white to
pink to red as it nears closer to
molting. Crabs in this stage are
caught and then held in peeler
pots. The molting takes anywhere
from one to three hours as they
embark on a laborious wiggle out
of their shell. The crabs are then
removed from the water to prevent
the hardening of their parchmentpaper-like soft shell.
Expect to dish out about eight
bucks apiece for soft-shell crabs.
When purchasing them, make sure
their legs and claws are intact and
that their shells give easily when
pressed. Aside from the face, apron,
and gills, all other parts of the crab
are edible. Beware that they are
highly perishable and will keep in your
refrigerator for only one to two days.
Reduce carbs by ditching the bun
and adding the crabmeat to a
salad. To boost fiber intake, pair
with a farro and tomato salad.
OVEN-BAKED
SOFT-SHELL CRABS
MAKES 2 SERVINGS
tsp chili powder

tsp celery salt
tsp ground black pepper
tsp smoked paprika
tsp dry mustard
tsp white pepper
4 large soft-shell crabs, cleaned
1 tbsp extra-virgin olive oil
1 tbsp butter, melted
NUTRITION PER SERVING
64
MUSCLE & FITNESS
JUNE 2016
356
47g
2g
17g
CALORIES
PROTEIN
CARBS
FAT
R I TA M A A S / G E T T Y IM AG E S
1. Preheat oven to 500F.

2. Mix all spices together and season
crabs on both sides with spice mix. Place
on a baking sheet.
3. Combine oil and melted butter and
brush over crabs. Bake crabs in oven eight
to 10 minutes.
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These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
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EAT
FOOD OF THE MONTH
ABOUT THE COOK
CHEW
ON THIS
SRIRACHA ORANGE
SNOW PEAS
SERVES 4
Snow Day
Crunch on vitamin Crich pea pods to

add texture and nutrition to salads and stir-fries.
BY JENNIFER ISERLOH
66
MUSCLE & FITNESS
JUNE 2016
When shopping for snow peas,

select pods that have smooth,
uniform skin and are free of
dark spots or scratches. Hearty
snow peas will last in the crisper
drawer for about a week. Pods
should be eaten whole; just remove
the strand that runs down the top
of the pod. Hold a small pairing
knife against the top of the stem,
pull down, and discard the stem
and strand.
1. Combine garlic, butter or olive oil,

orange zest, salt, and pepper in a small
bowl. Mash well with the back of a spoon.
2. Heat a large skillet over high heat. Add
snow peas and butter/olive oil mixture at
once. Cook three to four minutes, stirring
often, until peas are coated in the mixture
and they begin to soften. Turn heat off and
stir in Sriracha. Top with orange sections.
151
5g
18g
7g
CALORIES
PROTEIN
CARBS
FAT
ENVISION/CORBIS
WHILE YOURE POOLSIDE

enjoying the warm weather, keep
in mind that Junes forecast calls
for snow, in the produce world,
that is. Just one cup of snow peas
gives you more than 100% of your
RDA for vitamin C along with a
healthy dose of vitamin A and fiber.
Snow peas are high in non-heme,
plant-based iron and taste great
with other iron-rich foods like
lentils, beans, and grass-fed beef.
4 garlic cloves, minced

2 tbsp grass-fed butter or olive oil
2 medium oranges, zested, and
sectioned
tsp salt
tsp freshly ground black pepper
2 tbsp Sriracha
1 lb fresh snow peas, stems and
strands removed
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EAT
15-MINUTE FEAST
GET MORE
CHEW
ON THIS
All-in-One
Breakfast
Get your day off to a healthy start with a morning meal

thats tasty, nutritious, and easy to prepare. BY MIKE MANNAI
5.
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1 Sandhu et al., 2010. Int J Ayurveda Res.1(3):1449.

2 Naghii et al., 2011. Journal of Trace Elements in Medicine
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3
PARMESAN
FLAX CRISPS
MAKE SOME
Preheat oven to 400F. Spray a

baking sheet with cooking spray.
Combine cup grated parmesan in
a small bowl with 1 tbsp ground ax,
1 tsp dried herbs of your choice (such
as basil), and tsp ground black
pepper. Spoon the mixture by
tablespoonfuls, 2 inches apart, onto a
baking sheet. Bake 6 to 8 minutes, or
until crisp and golden. Remove from
baking sheet using a thin spatula.
4
JALAPENOPARMESAN POPPERS
SNACK ON
Spray a baking sheet with cooking

spray. Cut 4 jalapeos in half
lengthwise and remove seeds. Put
peppers on baking sheet and place
under broiler for 3 minutes, turning
1 to 2 times to soften. Remove from
broiler and preheat oven to 400F.
Put peppers skin-side down on
baking sheet and top each with a
slice of chicken sausage or 1 tbsp
shredded rotisserie chicken, then
sprinkle each with 1 tbsp grated
parmesan. Bake 15 to 20 minutes, or
until cheese is golden.
How Cheesy
Superfoods paired with low-cal, high-protein
parmesan cheese can feed your gains and
tickle your taste buds. BY JENNIFER ISERLOH
FLAVOR UP SOME
HEALTHY RICE
BROIL UP A
FAST GRATIN
Spread cup plain 2% Greek yogurt

in the center of an 8-by-8-inch
baking dish. Layer 1 cup quartered
artichoke hearts over yogurt.
Sprinkle with 1 tbsp drained capers,
1 tbsp chia seeds, and cup grated
parmesan, then dust with tsp
paprika. Place under the broiler for
3 to 4 minutes, or until cheese is
melted and starts to brown.
BAKE A
Preheat oven to 400F. Spray a small

ovenproof skillet with cooking spray.
Sprinkle lb peeled, deveined shrimp
with tsp dried oregano, tsp salt,
and tsp ground black pepper. Place
skillet over medium-high heat and
add shrimp and 1 cup broccoli
orets. Cook 2 to 3 minutes, turning
1 to 2 times until shrimp starts to turn
pink and broccoli starts to turn dark
green. Add cup jarred marinara
sauce, stir, then sprinkle with 3 tbsp
grated parmesan. Put skillet in oven
and bake 4 to 5 minutes, or until
shrimp is cooked through and cheese
is golden.
GETTY IMAGES
Place 2 cups cauliower in a food

processor and pulse, 10 to 12 times,
to form shreds that resemble rice.
Heat a medium skillet over medium
heat and add 2 tsp olive oil. Add
rice, 2 tbsp chopped parsley, tsp
garlic salt, and tsp ground black
pepper. Cook 3 to 4 minutes, or until
rice starts to brown. Turn heat off
and stir in cup grated parmesan.
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T H A N H - K H O A T R A N / C O R B I S ; M A X I M I L I A N S T O C K LT D / S T O C K F O O D
EAT
SUPP OF THE MONTH
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Rivalus revolutionary
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THE SCOOP
One serving
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WHEN IT COMES TO
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And whether you want to shred up
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the ongoing quest for gains.
Whether its day or night, preworkout, post-workout, or sometime
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grueling workout, your muscles will
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recover and grow.
NATIVE PRO100
A FAST-ACTING PROTEIN PERFECT FOR UNRIVALED RESULTS.
74
MUSCLE & FITNESS
JUNE 2016
REAL INGREDIENTS
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MAKING
TARZAN
> WANT THE STRENGTH AND SIZE TO TAKE ON A GREAT APE?
HERES A SAMPLE WEEK FROM THE ROUTINE THAT

TRANSFORMED ALEXANDER SKARSGRD FROM
STRINGY HARDGAINER TO SINEWY HEARTTHROB.
B Y J E R E M I A H S A L A S /// W O R KO U T B Y M A G N U S LYG D B A C K /// P H O T O G R A P H S B Y P E R B E R N A L
DAY 1 | LOWER BODY

EXERCISE
SETS
REPS
Deadlift
810
Skater Jump
30
*Skarsgrd would pyramid up in weight

on Sets 2 and 3, then back off a bit for
a final 10-rep set.
Deadlift X
Stand with feet hip-width apart and
bend your hips back. Grasp the bar
just outside your knees and, keeping your lower back in its natural
arch, drive your heels into the floor
to raise the weight up until youre
standing tall with hips locked out.
T Skater Jump
Stand on one leg with a bent knee
and bend at the hips. Jump laterally
as far as you safely can and land
on the opposite leg. Immediately
rebound to begin the next rep.
GROOMING BY JILL COLWELL
78
MUSCLE & FITNESS
JUNE 2016
W Barbell Squat
S Frog Jump
Grasp the bar and duck under it so

it rests on your traps or rear delts.
Nudge the bar out of the rack and
step back. Set your feet shoulderwidth apart. Bend your hips back and
squat as low as you safely can.
Squat down and swing your arms

behind you to gather momentum.
Jump as far forward as you can and
land softly. Reset and begin the next
rep immediately.
AQUAhydrate is everything
I need in a sports drink without
the sugar or calories.
-Mark Wahlberg
DAY 2 | CHEST +
FRONT DELTS
EXERCISE
S Cable Flye
Attach D-handles to the top pulleys
of facing cable stations. Grasp each
handle and step forward to put tension on the cables. Allow the cables
to draw your arms back and out to
your sides. Perform a flye motion,
bringing the handles in front of you.
SETS
REPS
Incline Bench
Press
10
Seated Dumbbell
Overhead Press
10
Burpee X
Burpee
10
From a standing position, squat

down and place your hands on the
floor. Jump your legs back so they
land in the top of a pushup position. Perform a pushup and then
reverse the motion to come back up
to standing, jumping at the top and
then landing smoothly.
*Skarsgrd would pyramid up in weight

on Sets 2 and 3, then back off a bit for
a final 10-rep set.
80
MUSCLE & FITNESS
JUNE 2016
W Incline
Bench Press
Lie back on an incline bench.
Grab the bar with an overhand
grip just outside shoulder
width. Lower the bar to just
below your collarbone. Press
it up, driving with your feet.
S Bench Press
Lie back on a bench and
grasp the bar with hands
just outside shoulder width.
Arch your back and tighten
your glutes and abs. Lower
the bar to your sternum and
press back up.
DAY 3 | BACK +
MIDDLE, REAR
DELTS
EXERCISE
SETS
REPS
Seated Cable Row
10
Cable Woodchop
(High to Low)
10
(each side)
Dumbbell Lateral
Raise
15
Seated Cable Row X

Attach a V-grip handle to the pulley
of a seated row station. Place your
feet on the foot plate and grasp
the handlepush yourself back so
you feel tension on the cable and a
stretch in your lats. Row the weight
to your belly, drawing your shoulder
blades back and together.
82
MUSCLE & FITNESS
JUNE 2016
S Cable Woodchop
Pullup X
Attach a D-handle to the top of a

pulley station. Grasp the handle with
both hands and stand perpendicular
to it. Brace your abs and draw the
cable down and to the outside of
your rear leg in a chopping motion.
Keep your lower back flat. Control
the rotation on the way back up.
Hang with hands outside shoulder

width and palms facing away from
you. Squeeze your shoulder blades
together and pull your body up until
your chin is over the bar.
RECOVERY*
STRENGTHEN
DAY 4 | ARMS
EXERCISE
SETS
REPS
EZ-bar Curl
10
Overhead Rope
Extension
10
Alternating
Dumbbell Curl X
Stand holding a dumbbell in each
hand and, keeping your upper arms
at your sides, curl one dumbbell
up at a time. Avoid swinging the
weights and dont lean back. Twist
your wrists outward as you curl
soyour palms face you at the top
of each rep.
Lying Triceps
Extension T
Lie on a bench holding dumbbells
over your chest. With your arms
locked out, bend your elbows,
lowering the dumbbells to your
forehead. Extend your elbows to
lockout again.
84
MUSCLE & FITNESS
JUNE 2016
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During his mass-gain cycle, Skarsgrd would perform

two to four conditioning workouts per week, which
focused on full-body, functional movements like bear
crawls (above) and sprints. We would do very short sets
because we didnt want to waste much time on things

other than building muscle, explains trainer Magnus
Lygdback. But because it was Tarzan, we did need to
work on his movement and explosiveness, too.
Abs of
the Jungle
To get his midsection into
Tarzan shape, Lygdback had
Skarsgrd perform a variety of
abdominal flexion and rotational
exercises as well as anti-rotation,
anti-flexion, and anti-lateral flexion to work his deep core musculature and protect against
injury. They would train
abs every other
day.
86
MUSCLE & FITNESS
JUNE 2016
ITS A STRONG
BRIAN SHAW is a professional strongman competitor and three-time Worlds

Strongest Man winner.
Instagram: @shawstrength
MANS WORLD
> FILL ALL THE HOLES
IN YOUR PROGRAM
FUNCTIONAL STRENGTH,
SPEED, CONDITIONING, AND
GRIP WORKWITH A DOSE
OF STRONGMAN TRAINING.
BY JOE WUEBBEN /// PHOTOGRAPHS BY
JASON BREEZE/COURTESY OF MHP
e interrupt your
regularly scheduled lifting
program with an urgent
message: Its time to start
incorporating strongman
training into your routine.
Dont worry. This isnt a
major overhaul of your
current training protocol.
Were simply swapping out a handful of
typical mass-building exercises with
movements that are considerably better at
developing functional strength, cardiovascular conditioning, and speedwhile still
building appreciable muscle mass.
Think about the awesome events performed by the behemoth athletes in the
Worlds Strongest Man and other strongman
competitions you see on ESPN2 at 3 a.m.
Heavy-weighted carries, truck pulls, log
pressesactivities that demand not only
brute strength and power but also superior
leverage, balance, core stability, a Herculean
grip, and even a set of iron lungs.
Every bodybuilder and powerlifter I train
with strongman lifts has poor lifting endurance when I start with them, says Hans
Pirman, an elite masters-level strongman
competitor, trainer, and owner of Global
Strongman Gym in Brooklyn, NY.
Strongman training will increase your cardiovascular capacity instantly. It also greatly
improves core strength. Strongman training
connects all the dots in your body and
exposes all your weaknesses. If youre doing

log presses and you have a weak lower back,
upper abs, and hips, they show up. If you do a
keg run and your spinal erectors and abs give
out, they tellyou right away. If youre doing a
one-arm press and your grip strength is poor,
it goes right out the window. Strongman is
lifting heavy weights really fastits strength
plus conditioning.
Intrigued yet? Reaping the benefits of
strongman training doesnt mean abandoning your entire routine as you know it. All it
takes is the addition of some or all of the following exercises recommended by Pirman
and demonstrated by the reigning Worlds
Strongest Man6'8", 434-pound American
strongman Brian Shaw. Pirman offers gymfriendly alternatives for each exercise in
addition to prescribing when and how to
work the lifts into your current training split.
MONSTER DUMBBELL PRESS

BENEFITS: Core, shoulder,
and grip strength; balance,
mobility, and power development; lats and biceps
strength (lifting the DB from
the floor to the shoulder).
TECHNIQUE CUES:
OGet the heavy, thick-
handled monster dumbbell from the floor up to

your shoulder. Swing it up
with only the working arm
using momentum, or use the
off hand/arm to help lift it up.
OFrom the shoulder, point
the front of the dumbbell
upward and perform a
push press to drive the
weight overhead to full-arm
extension, leaning back as
you do so (particularly if
the dumbbell is heavy).
Keep a solid base through-
out with your

shoulder-wid
the floor, and
ance with yo
arm up to the
O Let the dum
down to your
then to the flo
GYM MODIF
Use a heavy
a Fat Gripz to
thick handle
dumbbell.
IMPLEMENT
upper-body p
workout. If y
for strongma
bench press
Pirman. If yo
builder or tra
hypertrophy
you bench.
SETS & REPS:
90
MUSCLE & FITNESS
JUNE 2016
QUICK
TIP
KEG RUN
BENEFITS: Core and full-
body strength; conditioning.

TECHNIQUE CUES:
OFill a keg with sand,
water, a combination of the

two, or cement.
OGrab the top of the
keg with your strong
hand and the bottom of it
with the opposite hand. Pull
it off the ground up to your
chest, over your hips, and
lean back with it against
your chest and stomach.
ORun as fast as you can
while holding the keg, maintaining a leaned-back torso
throughout, for time or disSETS & REPS:
tance. The hips always

stay forward of the shoulders, says Pirman. What
happens is, your spinal
erectors get really tired,
and then you lean over and
youre done.
GYM MODIFICATION: Use
any type of sandbag

(homemade or otherwise)
or a detached boxing heavy
bag if you dont have a keg.
IMPLEMENT IT: On leg day
after squats and other
compound exercises, or
in any full-body conditioning routine.
THICK-BAR LAT PULLDOWN

BENEFITS: Strength in the
upper back, biceps, and

brachialis; grip strength.
This exercise carries over
to overhead presseswhen
you press from your
chest, you need a strong
upper torso to support that
weight, says Pirman.
TECHNIQUE CUES:
OTake a wide grip on a thick
lat pulldown bar, and lean

back slightly at the torso.
OUse a heavy weight and
begin with your arms
extended upward.
OPull the bar to your upper
chest, using a slight jerk if

needed. Return to the armsextended position.
GYM MODIFICATION: If a
thick bar isnt available, use

Fat Gripz or wrap a towel
around a lat bar. Pirman also
suggests regularly swapping
in a neutral-grip pulldown
bar to better mimic exercises like log presses in
which the palms are in a
neutral position (facing in).
IMPLEMENT IT: On back
day, or as an accessory
move in a deadlifting routine.
SETS & REPS:
LOG PRESS
BENEFITS: Core, shoulder,
triceps, and lats strength;

power development.
TECHNIQUE CUES:
OWith the log on the floor, grip
the handles.
OPull the log up and into your
hips, and bring your chest to
the log. Squeeze with the lats
and hip thrust to lift the log as
high as you can on your chest
with your elbows high. PushSETS & REPS:
92
MUSCLE & FITNESS
JUNE 2016
jerk with the legs to drive the

log overhead to full extension.
OReverse the motion to lower
the log back to the floor.
GYM MODIFICATION:
Use a neutral grip and press

two heavy dumbbells overhead. Leg or back issues? Pull
from the rack, not the floor.
IMPLEMENT IT: In any
upper-body pressing workout.
GRENADE BALL LYING

TRICEPS EXTENSION
BENEFITS: Triceps;
lockout strength for

presses; grip strength.
TECHNIQUE CUES:
OSecure a Grenade Ball
attachment to a chain lying

on the floor next to a bench.
OLie back on the bench,
grab the Grenade Ball in one
hand, palm facing in (neutral)
and arm extended perpendicular to the floor.
OBend your arm until your
elbow reaches 90 degrees,
SETS & REPS:
then extend your arm back

to the start position. Repeat
for reps, then switch arms.
GYM MODIFICATION:
Move a bench to a cable

station and do extensions
from the lowest pulley setting using the ends of a rope
attachment; or use a dumbbell with Fat Gripz.
IMPLEMENT IT: As a fin-
isher in a pressing workout

or any time you train triceps.
SAFETY SQUAT BAR SQUAT

IMAGE OF EXERCISE ON PAGE 88.
BENEFITS: Back, biceps,
and brachialis strength.

Theres a direct carryover
to a strongman boat or
truck pull because those
events are often seated,
says Pirman.
TECHNIQUE CUES:
OAt a seated cable-row sta-
tion, start with both feet up

on the platforms, lean forward, and grab a handle
attachment with one hand.
OBeginning in the fully
stretched position leaning
forward, pull the handle back
with your elbow tucked in at

your side and squeeze your
lat muscle, letting your torso
extend past perpendicular
with the floor by reps end.
OReturn to the start position. Repeat for reps and
switch arms.
GYM MODIFICATION:
Most gyms have this equipment available. An alternative: one-arm DB rows.

IMPLEMENT IT: As a
finisher on back day or in a

deadlifting workout.
SETS & REPS:
94
MUSCLE & FITNESS
JUNE 2016
BENEFITS: Lower-body
strength and power; core
strength. This is fantastic
for people with bad shoulders, and it doesnt stress
the arms or neck, either,
says Pirman. It works as a
front squat because the
center of gravity is right over
the shoulders and hips.
TECHNIQUE CUES:
OWhen your thighs reach
at least parallel with the

floor, return to the start
position. Lock your glutes
at the top.
GYM MODIFICATION:
Use two dumbbells resting

on your shoulders to execute
the move. Zercher squats or
cambered bar squats are
also options.
O Let the rear pad rest on
your upper traps, hold onto

the handles in front, and
unrack the bar.
OTake a wide stance and
keep your back flat as you
lower your hips to the floor.
IMPLEMENT IT: On leg day
early in the workout.
SETS & REPS:
SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD

SDSDSDSSDSD SSDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD
ONE-ARM CABLE ROW
DUMBBELL HOLD
BENEFITS: Grip strength.
TECHNIQUE CUES:
OSet a dumbbell on its side
on the floor. (Shaw is holding

a broken DB.) Lean over and
grasp the end of the dumbbell in one hand with outstretched fingers. Pirman
recommends a hex-shaped
DB, since a standard one
might be too wide to hold.
OWith a firm grip on the
dumbbell and the hand and
palm on top of the DB, lift it a
SETS & REPS:
couple feet off the floor and

hold for as long as possible.
GYM MODIFICATION: If
your gym doesnt have hexshaped dumbbells, do plate
pinchesi.e., hold two
plates (25s) together vertically in your fingers for time.
IMPLEMENT IT: At the end
of a workout. Do them early

on and youll tire out your
grip and negatively impact
other lifts.
> WHETHER YOU WANT
YOUR SLICE HIGH IN

PROTEIN OR LOW IN FAT,
FULL-ON VEGAN OR
FEWER CARBS, THESE
HEALTHY HANDMADE
PIES ARE ALL DESIGNED
TO MEET YOUR
NUTRITIOUS NEEDS.
BY S U Z A N N E L E N Z E R ///
PHOTOGRAPHS BY TRAVIS RATHBONE
CHEFS TIP:
BROCCOLI
RABE WITH
SWEET
SAUSAGE
& AN EGG
SERVES 2
1.
2.
5.
3.
THE MACROS
4.
607
33g
30g
40g
CALORIES
PROTEIN
CARBS
FAT
CHEFS TIP:
LOW-CARB &
GLUTEN-FREE
PIZZA
ZUCCHINICRUSTED
PIZZA WITH
PROSCIUTTO
& BASIL
23 thin slices prosciutto, torn

into pieces
Handful of fresh basil leaves, torn
SERVES 4
5 medium zucchini, grated

Sea salt
1 cup almond flour, plus more as
needed
cup freshly grated parmesan
cheese
1 egg, lightly beaten
Freshly ground pepper
1 tbsp extra-virgin olive oil
1 Roma tomato, thinly sliced
3 oz fresh mozzarella, torn into
bite-size pieces
98
MUSCLE & FITNESS
JUNE 2016
1. Place zucchini in a strainer, sprinkle

with salt, and toss. Place strainer over a
large bowl or in the sink and let zucchini
drain for about 20 minutes.
2. Heat the oven to 400. Squeeze as
much liquid from zucchini as possible and
mix it together with almond flour,
parmesan, and egg in a large bowl.
The mixture should hold together. If its
too wet, add more almond flour a
tablespoon at a time. Season with salt
and pepper.
3. Oil a 13-inch rou

spread zucchini m
spatula to press th
compact it. Transf
bake for 1215 min
color on the edges
oven and raise ove
Top with tomato sl
prosciutto and ret
cheese melts. Rem
with basil, and ser
THE MACROS
478
29g
18g
31g
CALORIES
PROTEIN
CARBS
FAT
FOOD & PROP STYLING BY
POLENTA
PIZZA WITH
GARLICKY
MUSHROOMS
& THYME
SERVES 4
xtra-virgin olive oil, plus more

pan
hole milk
hicken stock, plus more
ed
olenta (not instant)
eshly grated parmesan cheese,
ore for serving
nd freshly ground pepper
45 sprigs of fresh thyme

1. Oil a 13- or 14-inch round pizza pan.
2. In a large saucepan, combine milk and
stock; bring to a boil. Slowly add polenta,
stirring constantly to avoid lumps. Once
polenta has been added, reduce heat to
low and continue to stir until very thick and
grain is tender, 2030 minutes. If mixture
absorbs liquid too quickly, add more stock
cup at a time; continue stirring.
3. When polenta is very thickit should pull
away from pan edges when mixedadd
parmesan, salt, and pepper. Stir to
combine well. Remove from heat; pour into
prepared baking sheet; use a spatula to
smooth the top. Cover with plastic wrap
and chill until fully set, about 1 hour.
4.
LOW-FAT &
GLUTEN-FREE
PIZZA
CHEFS TIP:
hot, add mushrooms and garlic and saut

until mushrooms just begin to soften,
about 3 minutes. Sprinkle with salt and
pepper. Add thyme, cover pot, and
transfer it to oven to roast for 6 to 8
minutes or until mushrooms are cooked
through and garlic is very soft and
fragrant.
5. Scatter roasted mushrooms over set
polenta; bake until crust edges just begin
to color, 810 minutes. Remove from oven,
sprinkle with more thyme, and serve.
THE MACROS
358
11g
56g
12g
CALORIES
PROTEIN
CARBS
FAT
CHEFS TIP:
CRISPY
POTATO WITH
ONION JAM
AND THYME
VEGAN PIZZA
ON TRADITIONAL
MASTER CRUST
SERVES 4
2 tbsp olive oil

1 Vidalia or other sweet onion, very
thinly sliced
Sea salt and freshly ground pepper
1 medium Yukon Gold potato
1 ball pizza dough, thawed if frozen
34 sprigs fresh thyme, leaves removed
1. Heat oven to 500. Pour oil in a medium
saucepan over medium-high heat. When
oil is hot, add onion and sprinkle with salt
and pepper. Reduce heat to medium and
cook, stirring frequently, until onions
begin to color, about 10 minutes. If pan
seems dry, add an extra drizzle of oil.
100
MUSCLE & FITNESS
2. When onions are golden brown on the

edges or even beginning to stick to pan,
add a cup or so of water; stir and
continue to cook until the liquid evaporates and onions are very tender and
have melded together in a tangle, another
510 minutes.
3. If not using a mandoline to slice potato
very thin, put a medium saucepan of
salted water on to boil. Slice potato and
add to water when it begins to boil. Cook
until water just returns to a boilthe
slices should be tender but not thoroughly
cooked throughdrain potatoes and set
aside to cool.
JUNE 2016
4. Prepare crust as directed in the

master recipe (see above). Spread onions
evenly on crust using the back of a spoon
or a rubber spatula and being careful not
to tear dough. Top onions with potato
slices and sprinkle with thyme.
5. Transfer pizza to the oven and bake
for 610 minutes or until crust is nicely
browned and the edges of potatoes have
colored and begun to curl.
THE MACROS
171
3g
21g
9g
CALORIES
PROTEIN
CARBS
FAT
THE ADVANCED INGREDIENT that works within 15 minutes*1giving you the

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POWER UP Boost key factors for increasing blood flow*1-4
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p<0.05 compared to baseline
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10%
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Time (hrs)
PRE is one of many sports nutrition

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Results compared to baseline.
2016 Nutrition 21, LLC Nitrosigine is a registered trademark of Nutrition 21, LLC U.S. Patents: 5,707,970; 6,156,735; 6,344,444; 6,803,456; 7,576,132 1. Data on file 2015. Nutrition 21, LLC. 2. Kalman D, Feldman S, Samson A, Krieger D. A clinical
evaluation to determine the safety, pharmacokinetics and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharmacology. 2015;7:103-109. 3. Komorowski J, Rood-Ojalvo S, and El-Sohemy
A. Arginine silicate supplementation decreases markers of cardiovascular, renal and metabolic dysfunction and increases markers of vasodilation and cardiovascular health in healthy adult males. The FASEB Journal. 2015;29(1):748.2. 4. Rood-Ojalvo
S, Sandler D, Veledar E, Komorowski J. The benefits of inositol-stabilized arginine silicate as a workout ingredient. Journal of the International Society of Sports Nutrition 2015 12(Suppl 1):P14. 5. Harvey P, Rood-Ojalvo S, Komorowski J. The effects of
inositol-stabilized arginine silicate on cognitive function. Journal of the American College of Nutrition. 2015;34(6):544. DRA676042516
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
DOUBLE CHICKPEA PIZZA WITH

CHORIZO, SPINACH & MANCHEGO
SERVES 6
on
3.
1.
2.
4.
HIGH
PROTEIN
PIZZA/SOCCA
THE MACROS
400
16g
42g
20g
CALORIES
PROTEIN
CARBS
FAT
CHEFS TIP:
FOR MORE
THE 2016
ROCK HARD
CHALLENGE
PART I
ITS THAT TIME OF
YEAR AGAIN: TIME TO SHED
POUNDS AND PACK ON
MUSCLE TO FORGE YOUR
BEST-EVER PHYSIQUE
IN JUST EIGHT WEEKS.
BY SEAN HYSON, C.S.C.S.,
A N D J O E S T A N K O W S K I , C . P. T . / / /
PHOTOGRAPHS BY EDGAR ARTIGA
THOMAS CANESTRARO
is an actor, fitness
model, and trainer.
Follow him on Instagram:
@thomastheboxer
2016 ROCK HARD CHALLENGE PART I
r, we introduce a new
106
MUSCLE & FITNESS
JUNE 2016
THE TRAINING
WEVE OPTED FOR
a three-day workout
split. Think thats not
enough work to put on
muscle? Tell it to Steve
Reevesowner of arguably the most impressive
physique of all time, who
trained the same way,
along with the many
other natural bodybuilders of the 1940s and
50s. The rst day of
the week is lower-body
focused; the second,
upper; and the third, a
mix of both. Fewer
training days means
more time for recovery,
and youll need it.
The exercises are
laughably basic but brutally intense, and have
their roots in powerlifting and strongman, as
well as bodybuilding.
They maximize your
time in the gym by training as many muscles as
possible at once, making you stronger. And

greater strength results
in more muscle mass.
The farmers walk, for
examplewherein you
simply walk holding
heavy dumbbells at
your sidestrains the
legs, core, grip, back,
and traps while doubling
as a cardio conditioning
workout. You wont nd
any curls or pushdowns
in this program because
the biceps and triceps
will get plenty of work
as it is from lifts like the
Zercher carry and push
press. Trust us. If you
havent been basing
your workouts around
heavy-duty, compound
lifts, these exercises
will unlock a world of
growth potential for
you. And if you have,
well, there are plenty of
isolation lifts toosuch
as the calf raise, incline

ye, and glute bridge
that will give you the
targeted attention you
want to make muscles
achieve their maximum
size and shape.
Keeping with the
theme of simplicity,
were going to ask you
to memorize only one
set and rep scheme per
week. It will apply to
every exercise you do.
The volume starts out
low with the weights
fairly light, to help build
a foundation of work
capacity. Each week,
youll go a little heavier
and do a few more total
reps until the fourth
week, when youll back
off a bit to recover.
Then, in Part II, the
work will ramp back
up again and well push
you to set new personal
records on your lifts.
GROOMING BY CHRISTIE CAIOLA
n late spring designed to

the best possible shape in
ourth of July barbecues
ach parties and
training weve
ous Rock Hard
s has run the gamut from
dybuilding programs to
oot camps geared toward
ou perform at a high level
look like you can.
g we havent shown, howan can build
with an absoute
u
vestment of time or
energynot because you dont want
to invest it, but because we know
you probably cant. Look, physique
transformation isnt that hard, and
in the modern world, with all its
traic jams, long workdays, and
distractions on social media, most of
us cant aford to make it complex if
were going to accomplish anything.
Losing fat and gaining muscle takes
only a few weeks (were giving you
eight) and some hard training (but
only three lifting days per week),
and a very solid nutrition plan (well
show you everything you need to
eat). Crack of dawn cardio sessions
and marathon lifting? Leave those
to the professional physique athletes who get paid to do itor the
wackos who just like to sufer.
This years Rock Hard Challenge
the rst part appears here, and the
second four-week installment premieres in our July/August issue
promises to be one of the simplest
in terms of what well ask of you,
and yet the results wont be any less
spectacular. Take your before pictures now, and in eight weeks youll
be looking back to say that wasnt
so bad, while the changes to your
physique will have others saying
that is amazing!
RHC DIRECTIONS
PHASE I
Perform each workout (Day I, II,
and III) once per week, resting a
day between each session. Youll
perform the same number of sets
and reps for each exercise in each
workout the first weekthe sets
and reps will change each week.
So youll do two sets of 15 for every
move in Week 1, then three sets of
12 for everything in Week 2, and
so on. Perform all the exercises as
straight sets, resting 4560 seconds
between sets.
On one separate day per week
not a weight-training daycomplete
3060 minutes of light aerobic
training. This is done mainly for
recovery, so keep your heart rate
between 120 and 150 beats per
minute. To estimate this, hold your
index and middle finger to the pulse
in your neck and count the beats for
six seconds. Multiply by 10 to get
your approximate beats per minute.
You can jog, swim, row, cycle, or
perform a circuit of light bodyweight exercises.
108
MUSCLE & FITNESS
JUNE 2016
Farmers Walk
WEEK
SETS
REPS
Two
12
Four
15
DAY I
EXERCISE
Farmers Walk
Ab Wheel Rollout
Ab Wheel Rollout
Use an ab wheel if your gym has
one or load a barbell with five-pound
plates. Kneel on the floor with your
shoulders over the bar. Brace your
abs and extend your arms in front of
you, rolling the bar forward until you
feel your lower back is about to sag.
R ll th b b k
Hold a heavy dumbbell in

each hand and walk as quickly
as you can. Every two steps
equals one rep. Keep your
shoulders back and chest out.
You can use two dumbbells
that together equal your body
weight (approximately), or a
loaded trap bar.
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DAY I
Sumo Dea
Stand with you
der width and t
Glute Bridge
Sit on the oor and roll a loaded
barbell into your lap (you may need
to wrap it in a towel or use a bar pad
for comfort). Lie back on the oor,
bend your knees, and plant your feet
on the oor. Brace your abs and drive
through your heels so you raise your
hips off the oor to full extension.
110
MUSCLE & FITNESS
JUNE 2016
WHY NOT YOU?

Meet Clark
Being an ISSA Master Trainer came as a result of becoming a spokesperson for

a large company in the health and fitness industry, working beside my
childhood hero, Jack LaLanne. I sought out to find the best, real world
and recognizable certifications I could earn. The ISSA was for me.
Throughout my thirty year career in the industry Ive done
nearly everything anyone could dream of, from opening
gyms, having my own branded products, to being the
spokesperson for many reputable organizations and so
on. But the one thing I am most proud of, however, is
that my love for helping people has rubbed off on my
entire family. My wife, my daughter, and my son, all
have ISSA certifications.
Regardless of where you want your career to
take you, we all share the same desire to impact
peoples lives and the ISSA has been a huge part
in helping me do exactly that.
Clark Bartram, ISSA Master Trainer
Clarkbartram.com
The ISSA Your Trusted Source for Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the education
you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take
your certification courses even higher and earn an Associates Degree in Exercise
Science with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.
ACCREDITED PROGRAMS
METHODS OF STUDY
Personal Trainer
SELF-PACED: Study at home at your

own pace
Fitness Nutrition
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Associates Degree in Exercise Science
with an Emphasis in Personal Training
GUIDED STUDY: Structured study

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DEGREE TRACK: 10-week
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1.800.892.4772 1.805.745.8111 (intl)

or visit ISSAmuscle.com mention mf1606
call
ISSA 1015 Mark Ave Carpinteria, CA 93013
DAY II
EXERCISE
L
Ge i
an
yo
ou
m
br
pu
tin
st
op
112
MUSCLE & FITNESS
JUNE 2016
DAY II
Fat loss
comes mainly
from your diet,
so one day of
light cardio is
enough.
114
MUSCLE & FITNESS
JUNE 2016
REDEFINE GREATNESS
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DAY III
EXERCISE
Face Pull
T-bar Row
Front Squat
Fa
Atta
p
p
y
and grasp an end in each hand with
palms facing you. Stand back to put
tension on the cable and pull the
handle to your forehead, flaring your
elbows out at the end position.
116
MUSCLE & FITNESS
JUNE 2016
Grasp the bar with hands at

shoulder width and raise your
elbows until your upper arms are
parallel to the floor. Take the bar
out of the rack and let it rest on
your fingertips. Step back and set

your feet at shoulder width with
toes turned out slightly. Squat as
low as you can without losing the
arch in your lower back.
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FROM THE MAKERS OF

Actively
push your
heels into the
floor to make sure
your hips stay
parallel to
the floor.
DAY III
Zercher Carry
Hold a heavy dumbbell in the bends of
your elbows, take a deep breath, and
walk with it. Every two steps equals one
rep. If your gym has one, use a sandbag
instead of a dumbbell.
g
Hold a dumbbell in one hand and lie back on a bench so
that only your upper back is supportedyour midsection
and hips must not be. Brace your core and squeeze your
glutes. Press the weight over your chest.
T-b
ed
rn
ad
nd
as
ec
we
nd
en
til
ur
118
MUSCLE & FITNESS
JUNE 2016
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THE NUTRITION
Building rock-hard abs owes more
to what you do in the kitchen than
what you do in the weight room.
First, decide if your main priority is
gaining muscle or losing fat. To simplify the decision-making process,
consider this: Your bodys ability
to put on muscle rather than fat is
determined by its insulin sensitivity,
and if youre currently soft (that is,
no visible ab denition whatsoever),
any eforts you make to bulk will
only make you fatter. For 90% of the
people undergoing this program,
getting lean will be the ultimate
goal, but well show you how to
both gain and lose accordingly.
To begin eating for fat loss, set
your calories at 12 times your goal
body weight. That is, if you want to
lose 20 pounds, eat as if you were
20 pounds lighter already. So if
you weigh 180 and want to be 160,
consume 1,900 calories daily (160 x
12you can round the number of ).
Now determine how those calories
break down into grams of protein,
carbs, and fat. Set your daily protein
intake at one gram per pound of
body weight. You need carbs to
provide energy for workouts and to
recover from training, so again, one
gram per pound is good. As for fat,
keep it low to keep calories under
control (one gram of fat has more
than twice the calories of a gram
of protein or carbs), but not so low
that you negatively afect hormones
like testosterone: Start with 0.4
grams per pound per day. So for
our 180-pound man who wants to
be 160, his macros are 160 grams of
protein, 160 grams of carbs, and 65
grams of fat.
To gain weight (remember, you
must already be quite lean to do
thissome abs showing), multiply your current weight by 17. So
a 160-pound guy who wants to
put on muscle size will consume
120
MUSCLE & FITNESS
JUNE 2016
2,700 calories daily. From there,

the formula is the same as for fat
lossexcept youll want to double
the carbs to two grams per pound.
Our 160-pounder will then eat 160
grams of protein, 320 grams of
carbs, and 65 grams of fat.
Note that these numbers provide
just a starting point. If youre not
losing weight after two weeks,
cut calories to 10 times your body
weight. You may have to experiment with cutting more carbs than
fat. Likewise, for the muscle seeker,
you should increase calories to 18
per pound if youre not gaining,
and even as high as 20 if necessary.

If the number of carbs you need to
eat to put on size seems too daunting, you can add more fat to your
meals. For any change you make,
give it time to work and make sure
youre hitting your numbers. You
cant just guess blindly at what
youre eating and blame the program if you dont see results. Track
your macros.
For more tips to help you keep
your diet on point, check out the
complete guide to our nutrition
philosophy at muscleandtness
.com/foodpyramid.
SHARE YOUR PROGRESS

O Inspire and get
inspired by sharing your pics and
progress with other
M&Fers throughout
your transformation on
Twitter and Instagram
#rhc2016. Go to
muscleandfitness.com/
rhc2016 for more.
2016 ROCK HARD CHALLENG
ROCK HARD
MEAL PLANNI
Eat like thisand nothing
elsefor eight weeks.
Best Protein
Sources
Skinless chicken breasts
Fish
Shellfish
97% lean ground beef
Flank, sirloin, or round
beef, trimmed of fat
Bison
Pork tenderloin
Turkey breasts
Whole eggs
Protein powder
*A palm-size serving of
most meat has about 25g
of protein, but check food
labels whenever possible.
Best Carb
Sources
Potatoes
Sweet potatoes
Rice
Whole fruit
Berries
Oats
Whole grains
(quinoa, farro, millet, spelt
*A fist-size portion of rice
or potatoes has about 40g
of carbs.
Best Fat Sources

Avocados
Coconut oil (virgin)
Nuts
Olive oil (extra virgin)
Seeds
*A tablespoon of oil has
about 15g of fat.
O
O
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MUSCLE & FITNESS
JUNE 2016
/
A
SAMPLE MEAL PLAN

Breakfast
Lunch
Dinner
Dessert
Vegetable
omelet, made
with cooking
spray and seasoned with salt
and pepper or
hot sauce
Grilled tuna,
seasoned with
lemon juice,
salt, and pepper
Seasoned
grilled chicken
breast or grilled
sirloin-tip steak
Sweet potatoes
or regular
potatoes,
baked or boiled
Asparagus
(or any green
vegetable),
steamed
Two scoops
chocolate
protein powder,
mixed with
water and
almond butter
to make
pudding
Baked brussels
sprouts, tossed
with oil and
vinegar
Rice, seasoned
with salt and
pepper or hot
sauce
Black cofee
RING MASTER
At 50, Frank Grillo
boxes daily and
carries only 5%
body fat.
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MUSCLE & FITNESS
JUNE 2016
THE
FIGHT
OF HIS
LIFE
> ACTOR FRANK GRILLO IS A
REAL-LIFE ACTION HERO WHOS
READY TO SAVE HOLLYWOOD.
BY SE A N H YSON /// PHO T O GR A PHS BY DUS T IN SNIPE S
heres a 50-year-old man sitting across
from me who looks like he could take my

head of with one clean shot. Frank Grillo,
who plays the supervillain Crossbones in
this summers Captain America: Civil War,
is having lunch, and with each slice of his
knife through the grilled salmon on the
plate in front of him, the vein in his swollen
biceps leaps from his skin. But thats nothing
compared with the veins on the

right side of his neck: They look like
the hydraulic cylinders that help the
Terminator turn his head.
To compare Grillo to a machine,
particularly a killing machine, is
neither a swipe at the guy nor an
embellishment. Consider that he
gets up at 6 a.m. daily to travel to
one of L.A.s premier boxing gyms,
where hell put in two hours of
training, including sparring sessions with professional ghters.
Then hell go lm either his MMAthemed TV show, Kingdom, or the
next installment of one of his huge
movie franchisesThe Purge series
or Captain Americaand then hes
Grillo attaches a rope to a

weighted sled and will row it
toward him for the length of
the room. Then hell grasp the
sled itself and push it all the
way back immediately. The sled
builds endurance and strength.
UP-AND-COMER
There are several reasons, in fact,
and they started for Grillo in the
second grade. Ill tell you what did
it, he says to me, pushing himself
back a bit from the table as if bracing for impact after I ask him what
got him interested in combat sports
in the rst place. I had a ght with
a kid named J.J. Morales. He beat
me up. Then he beat me up again.
So I said to myself, Im going to
learn how to ght, and Im going to
beat up J.J. Morales. And I did.
Grillos dad taught him to throw a
single punch, and Grillo landed it on
the bullys face, ending his torment
and beginning a lifelong love afair
with all things martial. He wrestled
in high school and began boxing in
his mid-20s. In 1991, he discovered

Brazilian jiu-jitsutwo years before
the rest of the world did when
Royce Gracie efortlessly dominated
the rst UFC event. He trained
under Rickson Gracie (widely
regarded as the best jiu-jitsu ghter
ever), ultimately ascending to the
rank of brown belt.
Grillo was born in the Bronx (that
much is evident as soon as you hear
him speak) and raised an hour north
in Rockland County. Apart from his
blue-collar Italian roots and schoolyard sticufs, he says he doesnt
really know where he got the drive
to push his body or his limits and
that the last thing anyone expected
was for him to become a movie actor.
Grillo went to New York
University and landed a job on Wall
Street. I did it for about a year, but
it wasnt for me, he says. Wearing
the suit? No. He had dabbled in
theater, performing in school and
regional plays, and decided to move
to L.A. to make a run at acting.
Nobody in my family ever acted
TOW THE LINE

Box N Burn
co-owner Tony
Jeffries looks
on as Grillo gets
after it.
G R O O M I N G B Y C A R LY C A M P B E L L
Sled Drag T
back home at night to be a husband

and dad to three kids. My wife
used to ask me, Why are you always
ghting? says Grillo with a smile.
I said, I dont know, but theres
areason.
or was in the arts. It was like my

dirty secret. Who would take me
seriously as an actor?
Casting agents did. They
responded to his dark good looks
and natural charisma, and he got
cast on the long-running CBS soap
opera Guiding Light. And thats
when I didnt have to work odd jobs
any more, he says. They paid me
$2,500 a day and guaranteed me
three days a week. I gured I was
rich. The job had other perks, too:
Grillo met castmate Wendy Moniz,
and the two married in 2000.
IN THIS CORNER
Grillo turns 51 this month, but his
body could easily pass for 30. He
carries just 5% body fat. When I
remind him that imdb.com has him
turning 53, he snaps, I know! And
you know they wont change it? I
have to go to them with my passport, not my license, to get them to
change it. I have no idea why. He
reaches into his back pocket and
produces his California drivers
license. It conrms his age will be
51 on June 8, his height is 5'10", his
128
MUSCLE & FITNESS
JUNE 2016
weight 170, and (in case youre wondering) he is, in fact, an organ donor.
Like his body, Grillos face, too,
is surprisingly youthful, which he
partially credits to switching his
martial arts mainstay from jiu-jitsu
to boxing since he became serious
about acting. How exactly can getting punched in the kisser be better
for your looks?
When you get punched, you get a
lump, Grillo explains to me, mushing his cheek with his own right
cross to demonstrate. You put some
ice on it, and it goes away in a couple
of days. But with jiu-jitsu, theyre
abrasions. Repeated headlocks
and rubbing of ones face into an
opponents gi, or the mat scrapes
and scratches the face, he says. Being an actor, you have to be careful
with that. I laugh, pointing out to
Grillo that his job is forcing him to
care about his looks far more than
he ever would on his own. Its made
him a pretty boy, right? He replies
that, most of the time, he doesnt
even wear makeup in his movies.
Grillos preserved condition
surely also owes something to his
immaculate diet. He eats no grains,
no dairynothing that is postagricultural revolution, he says. All

of my meats are grass-fed or wild
caught, and they cant eat grains
either. It might seem limiting, but
Grillo says he eats a lot, including lots of fat from nuts, seeds, and
avocados. Hes nearly done with his
order of salmon and kale at Cheebo,
a low-prole organic eatery on
Sunset Boulevard, and he says hell
eat again when hes hungry. Grillo
doesnt count calories, track his
macros, or even weigh himself, and
he doesnt take supplements. Ive
never done fucking steroids.
As for his organic, Paleo-esque
diet, Grillo says, Im the rst one to
say, Thats a fad, but it works. For
years I avoided fat, but I was fucking myself up. They tricked us into
believing if you ate fat youd get fat,
and its the opposite. My cholesterol
and blood pressure, all my vitals,
have never been better.
I love training more than acting, but
Grillo mentions that his brother

is a vegan, and he shakes his head
and furrows his brow. I watch the
Discovery Channel with my son, he
says, and you look at these cats who
eat nothing but meatthe predators.
Theyre all fuckin ripped!
Shockingly, Grillo is having a beer
with lunch, but thats a rarity. Hes
not above going out with friends and
having a few drinks, as he says he
did a bit excessively at an L.A. Kings
game the night before our meeting,
but he almost never eats crap food.
Red wine, however, is a regular
indulgence. Ill have a glass or two a
night, he says. Sometimes Ill do a
bottle. Im convinced theyre making
bottles smaller these days, he says
with a smile.
KING OF THE RING

Seven days a week, Grillo trains
at Box N Burn Academy in Santa
Monica or at Fortune Gym in
Hollywood. Hes studied the sweet
science with Justin Fortunewho
handled conditioning for Manny
Pacquiaofor more than 10 years
and has become fast friends with
many pro ghters. Grillo was
recently in Las Vegas working
Christhe Heat van Heerdens
corner, as the South African
welterweight mounts a comeback.
(Spoiler alert: VanHeerden won.)
The two often train together, which
includes sparring.
For his age, he can take a punch,
says van Heerden, whos 28 with a

2421 record. I watched the two of
them go at it for our photo shoot at
Box N Burn. Grillo didnt look out
of place, and van Heerden didnt
seem merciful.
Hes got great footwork, he says
of Grillo, and a little overhand right
he loves throwing. I think he could
have made it as a boxer. There are
a lot of young boys he would make
pay. Im wondering if Grillo ever
rang van Heerdens bell, so I ask.
No comment, he says, smiling.
I love training more than acting,
says Grillo. But theres not a career
there for me. But if he were 20
years old again? Yeah, he says, he
probably would have tried to pursue
boxing. But then I would have
fucked up my life, he says, laughing.
Outside the ring, Grillo doesnt go
looking for ghts, but hes not above
using violence to settle disputes if
the other side is willing. He admitted to punching out a loudmouth on
the street in an interview on Jimmy
Kimmel Live!, and he says there have
been times when crew members on
his sets were acting disrespectfully
and tensions almost came to blows.
Im the rst one to say, Lets just
go outside, says Grillo. But he
knows the consequences. I could
lose everything. Not that I have that
much, but I could lose it. I get those
speeches from my agent a lot.
Grillo admits he doesnt go out as
often as he used to, since roles in
DirecTVs MMA drama Kingdom
and the movie Warrior, in which he
played another MMA trainer, have
made him a target for wannabe
tough guys in the same way Rocky
did for Stallone and The Fast and the
Furious has for Vin Diesel.
People like to challenge you. They
read stuf like this [he points to the
notes Ive taken], and they want
to see if youre really a tough guy.
Guys need to make themselves look
harder than they are. But if youve
had any kind of training, you can
S H O T O N LO C AT I O N AT B OX N B U R N , S A N TA M O N I C A , C A
immediately tell if a guys ever had

an altercation.
Grillos authenticity as a badass has
made him an obvious choice for violent and heroic characters, which he
enjoys playing but sees as a doubleedged sword. He looks for roles that
let him draw on his blue-collar roots
and athleticism but is wary of being
typecast as a thug or bruiser. Hes
particularly proud of his work in
2014s The Purge: Anarchy, wherein
he played a cop who, while out to
avenge his son, shifts focus to protecting innocents.
You saw the vulnerability and
pain the character was in. If Im
Bag Flip T
Grillo flips a heavy bag end
over end for the length of the
gym. He believes that repeated
explosive motions build conditioning best for the anaerobic
demands of boxing. His rest
periods are usually 30 seconds.
doing a movie where theres an

emotional payof at the end of the
journey, then cool, he says. If its
just a rote, paint-by-numbers tough
guy, then Im not interested. Grillo
acknowledges that his look, and, yes,
his muscles, can be limiting in the
eyes of movie directors, but he sees
great potential in his niche.
Im certainly not going to be in
The Danish Girl, he says, but I
dont mind that. I had this discussion with CAA [Creative Artists
Agency] recently. I have a certain
look, and we dont need to be afraid
of it. We need to lean into it. Lets
nd great scripts, work with great
people, and elevate the genre.
What Grillo aspires to do is ll the
void left behind by his heroes: 1970s
action stars like Steve McQueen
and Charles Bronsonmen who
were physical and undeniably tough
but not larger than life. Not comical. Those movies were about real
people, no gimmicks. Look at The
French Connection, Death Wish, and
Escape from New York. They were

unapologetically unsentimental. I
think The Purge: Anarchy showed
Hollywood that people still like
movies like that, and Im in a small
pool of guys who can sell that. A
lot of times movies get made, and
I dont really believe that the guy
whos doing the action is really the
guy. I think that maybe all the stuf
that I do makes me the guy.
THE LAST ROUND

While Grillo is still leading on the
scorecards in his bout with Father
Time, age is a factor for everyone
who makes his living with his body.
And Grillos love of a good ght may
be accelerating it in some respects.
I took a shot a couple of days ago,
he says, pointing to his forehead. My
eyes crossed. And one thing you dont
ever do when youre ghting is stop.
You just dont quit. So Im trying to
get my head straight, and my eyes
suddenly popped back into place and
I was OK. Then I took another three

rounds of punishment.
However, Grillo still sees spots in
his peripheral vision. He saw an eye
doctor, who told him some of the gel
around his retinas had detached. So
now I have to be careful. Some of it
looks like little hairs. There are little
dots. One looks like a seahorse thats
right here, he says, pointing to the
upper righthand corner of his eld
of vision. As a result, Grillo plans to
reduce his sparring going forward
and spend more time lifting weights.
But as long as the esh is strong
enough, Grillos spirit will be willing. He recently had a conversation
with fellow pugilist-turned-performer Liam Neeson, his co-star in
2011s The Grey. Neeson, of course,
has had his own challenges playing
heroes of substance and avoiding
repetition of the I-will-nd-youand-I-will-kill-you variety.
I called him up and said, Im getting ofered all these action movies.
What do I do? He said, Frankie,
hows the money? I said, The
moneys good. He said, How are the
roles? I said, Some of them are good.
He said, I have one piece of advice
for you: Keep your knees healthy.
Thats all you need to know.
Grillo also needs to think about

longevity for the sake of his wife and
three sons. I ask him if he has any
advice for his kids, or anyone, on
building the kind of toughness that
makes for success. Gritis a word
that I love. He describes how his
sons come with him to the boxing
gym, and he recently enrolled his
youngest son in a kids boxing class.
About halfway through, he was
being a pain in the ass. So I pulled
him aside and I said, Listen, I dont
care if you dont like doing this.
You dont have to. But its an hour
once a week. You can make this
fun, or you can sit over there and
watch the other kids, but you are
never going to quit. He went back
in reinvigorated. Does he love it?
No. But did he understand what
I was saying? Yes. And thats the
important thing. Whether youre in
the ring or youre auditioning over

and over again, dont fucking quit. I
know that sounds clichd, but when
you think about it, only good things
canhappen.
Frank Grillos
Boxing Workout
EXERCISE
SETS
REPS
Shadow Boxing
3
rounds
Holding
3-pound
weights
Mitt Work
5
rounds
Wearing
10 oz
gloves
Battling Ropes T
Grasp the ends of a rope (secure the middle around a sturdy
anchor point) and assume an
athletic stance. Whip the ropes
into the ground as hard as you
can. Grillo alternates patterns
to change the stimulis.
*
Swiss Ball
Bench Press
10
Goblet Squat
10
Swiss Ball Plank
Hold for
time
1
*Rounds last three minutes, and Grillo
rests only 30 seconds between them.
After hitting the heavy bag, Grillo rests
five minutes before strength training.
Sometimes hell perform a set of
battling ropes between sets of strength
exercises for a more active recovery.
Grillo changes his workouts constantly,
opting for whatever exercises he feels
up to on a given day. He performs
weight-training exercises for the entire
body over the course of a week.
Despite having impressive arms, Grillo
does no direct arm training and credits
his development to boxing.
132
MUSCLE & FITNESS
JUNE 2016
HEARTSTOPPER
A FORMER HOOTERS WAITRESS AND A
CURRENT REGISTERED NURSE,
OPENS UP ABOUT BEING A MOM AND
OVERCOMING HER SHY TENDENCIES TO MAKE
IT ALL THE WAY TO THE BIKINI OLYMPIA.
BY DAVE LEE /// PHOTOGRAPHS BY PER BERNAL
ANET LAYUG IS TOO

humble to say it, but shes a
powerhouse in the IFBB Pro
League bikini division. Her rsum
includes nine wins, two runnerups, and one third-place finish.
Impressive for someone who first
took up competing in 2013.
But long before she was turning
heads on bikini stages around the
world, the stunner from Lakeland,
FL, was doing it at Hooters, where she
worked for seven years as a waitress.
In between bringing diners their wings,
she graced the Hooters calendar, won its
International Swimsuit Pageant, became
a registered nurse, and won the FLEX
Bikini Model Search Championships. Oh,
and shes a mom. Heres how the selfprofessed shy 27-year-old burst out of
her bubble to become one of the sports
hottest rising stars.
Snapshot
Birth Date: Dec. 31, 1988
Current Residence:
Lakeland, FL
Height: 5'8"
Weight: 130 pounds
Career Highlights: 2015
EVLS Prague Pro, 1st; Korean
Grand Prix, 1st; Bikini Olympia,
2nd; New Zealand Pro, 1st; Bikini
International Australia, 1st;
2014: Battle on the Beach, 1st;
Bikini Olympia, 2nd
M&F: How did you come to work

at Hooters?
JL: I was 18 years old and Id never
been to Hooters, but my friends

suggested we go to watch the
college football championship
game. I was approached by the
manager, who handed me an
application. The hours were flexible, which was great because I was
starting college. And also, I was
kind of shy growing up, so I knew
that meeting new people all day
would help me develop better
social skills. And of course I loved
the fast money!
Getting into the Hooters calendar
seems like a tough process. Was it?
They had tryouts every year. My first

year I didnt make it. I wasnt devastated; I just knew I would try again. I
did, and made it every year I worked
there, including the cover in 2015.
I also won the 2014 Miss Hooters
International Swimsuit Pageant.
athletic and into fitness

What motivated you to enter the
2013 FLEX Bikini Model Search?
I had recently graduated from

nursing school at Polk State College
in Florida and was working 12- and
13-hour shifts at the hospital. I
wanted a break from my big girl
job to go back to my first passionmodeling. I had done many
swimsuit/beauty pageants, but
this was geared toward a fitness
audience. I always had more of an
athletic look, but I knew I needed to
step it up, so I got a trainer.
And then the next logical step was
the NPC?
I had heard about the NPC for

years, but I was scared I would
fail. But after winning the FLEX
[Bikini Model Search], I wanted to
see if I could transform my body
to the next level. I entered my
first show and became addicted.
I did four shows that year, won
all of them, and earned my IFBB
pro card.
What were the major differences
between being a Hooters model
and an NPC/IFBB competitor?
Training and dieting. It requires a

lot of preparation weeks before the
show. You have to be very dedicated.
Oh, lets not forget the superdark

tans and posing. As far as stepping
onstage in front of a big audience,
glamming up with big hair, makeup,
and the bikinis, its similar to Hooters and other pageants Ive done.
Has training always been a part
of your life?
When I was younger I did tumbling,

soccer, and competitive cheerleading. I would condition on my own
with lots of running and cardio.
But I never picked up weights
before [competing].
What is your favorite body part
to train?
Glutes all day. Theyve always been

a weak point of mine, but I feel like
Ive made improvements.
Least favorite?
Calves. Who likes training calves?

How do you juggle being a
competitor and a mom?
Its not easy. You have to know

your priorities and plan your day
around them. Luckily, my daughter, Briley, is very athletic. Shes
7 years old and will join in on my
at-home workouts. And sticking to
the diet is crucial in prep, so I take
my meals with me for any function.
My daughter actually likes eating
the same healthy foods; she has
learned a lot about healthy choices
and being active. At such a young
age their minds are sponges, so its
important to be a good influence.
But I still enjoy cooking her typical
kid meals like mac n cheese.
Do you still work as a nurse?
Im going back to school at the

University of South Florida and am
halfway through the nursing program. Eventually, I want to become
an advanced practice registered
nurse. I still work occasional jobs
and do volunteer work. I hope to
finish school in the next year or two.
Im sure youve heard the old youre

making my pulse race line, but what
was the most ridiculous line a patient
tried on you?
When I worked in the surgical

intensive care unit, we would get a
lot of patients going through openheart surgery. One patient woke up
and said, Wow, youre my nurse?
I think Im going to have another
heart attack.
What was it like being in your first
Bikini Olympia?
Crazy! Being on the same stage with

my idolswas an honor. Just being
a part of it, hanging backstage with
inspirational athletes, the packed
expo, and having tons of fun meeting fans from all over the world was
an experience I wont forget.
How are you planning to go from
runner-up to Bikini O champion?
Im looking forward to bringing my

best physique. My biggest downfall
LAYUGS LEG &

GLUTES WORKOUT
EXERCISE
SETS
REPS
Leg Press**
25
Walking Lunge
superset with
Vertical Jump
20 yards
10 yards
*Use a wide stance and go down low.

Push through your heels to fully engage
your glutes.
**Place your feet high on the platform.
This position puts more emphasis on
the glutes and hamstrings.
is glutes. Ill be focusing on tightening and lifting them with a variety

of training techniques. And of
course, I will come in conditioned.
Ill be ready.
JANET LAYUG
5X IFBB PRO
BIKINI CHAMP
TS A LITTLE PAST NOON ON A
Wednesday in early April. Donny

Deutsch is perched behind a microphone at SiriusXM studios in Midtown
Manhattan hosting his weekly live
call-in radio show, Dialing Donny. If
you dont have a guy in your lifea
smart dad, boss, husband, big brother,
guy best friendthats what I do here.
Were helping people out, he tells his
audience, before delving into topics that
range from signs your partner is cheating to how parents can stay sane amid a
tweens Kardashian-worship phase.
Deutsch has had the radio gig for
about a month but shows no signs of
struggle throughout the hour-long
broadcast. The 58-year-old opens each
segment with a brief intro that includes
some or all of the following info: Hes a father of
three daughters (ages 29, 12, 8); he has two ex-wives;
hes a self-proclaimed feminist; he was a bigwig in
the advertising game (and is chairman emeritus of
his former ad agency, Deutsch Inc.); he shows up
regularly on MSNBCs Morning Joe; and hes the star
of the quasi-scripted, semiautobiographical sitcom
Donny! on the USA Network, which wrapped its rst
season in December. Were hoping for a second
season, he says of Donny!. Its the best thing Ive
ever done.
Less than an hour after he signed of the air,
the Hollis Hills, Queens, native is two miles uptown, standing on the top oor of his six-story,
15,000-square-foot townhouse, repping out hammer
curls in his home gym. Its his second training session of the day.
When I work out with my trainer, Paul
Rappaport, a physical therapist by trade, our sessions usually consist of 10 minutes of stretching, 10
to 15 minutes of abs and core, and about 40 minutes
of weights, Deutsch says. He saves cardio for later,
using the TV as both a stopwatch and companion to
pass the time. Every day on the elliptical I watch
another episode of a TV show that Im into, he
says. Theres so much great TV that you can binge
watch. Right now Im into Banshee, Billions, Vinyl,
and Better Call Saul.
The workout areaa converted living room that
occupies the top oor, along with two bedrooms and
a bathroomholds all the tools necessary to knock
out a full-body routine: multi-station home gym
setup, benches, elliptical, dumbbell rack, etc. Natural
light pours in from large windows stationed near
138
MUSCLE & FITNESS
JUNE 2016
NEVER
DOUBT
DONNY
> JUST OVER TWO DECADES AGO,
ADVERTISING HONCHO AND MEDIA

PERSONALITY DONNY DEUTSCH WAS A
BLOATED 217 POUNDS. THERE WAS ONLY
ONE REMEDYATTACK THE WEIGHTS.
BY Z ACK ZEIGLER /// PHOTOGR APHS BY ERICA SCHULT Z
the top of an arched staircase, and two large sliding

glass doors open to a spacious balcony that supplies
cityscape views.
RENAISSANCE MAN
Deutsch is known as a lot of things to a lot of people,
but workout end usually isnt one of them. To
tabloid journalists, hes easy fodder for his gregariousness and admitted ainity for the company of
STREAM DONNY!
on the USA Network
app, and listen to
Deutschs radio show
on SiriusXM Stars.
140
MUSCLE & FITNESS
JUNE 2016
To us, hes a guy who owns a sick townhouse, a big

smile, an even bigger personality, and a solid set of
pipes. Exercise is just a part of who I am at this point,
Deutsch says. It makes me feel productive, and when
you feel you are strong, youre at your best. And that
inspires every other area of your life.
And Deutsch wasnt afraid to use exercises as an
inspiration tactic with his employees. In the 90s when
he ran the day-to-day business afairs at Deutsch Inc.,
the boss was known to rip of his shirt and bust out
pushups during meetings to shake up a stale room.
Oh, I used to do that all the time in the old days, before people had smartphones, Deutsch admits. I used
to do a lot of crazy stuf to get people [motivated]. Anything you can do in a business environment to loosen
people up, push them to the edge, and dont give a fuck
what people sayit inspires people creatively.
women (which is often portrayed as womanizing).

To artsy types, hes a ne art connoisseur who owns an
impressive contemporary collection. His home is decorated with Warhol, Basquiat, Richard Prince, Damien
Hirst, and Keith Haring originals. And those are just the
ones on the ground oor.
In business circles, hes the Wharton School grad
(class of 1979) who took over his fathers ad rm, David
Deutsch Associates, in 1989 when it was worth an estimated $75 million and turned it into Deutsch Inc., an
agency worth a reported $260 million when he sold it to
Interpublic Group of Companies in 2000.
TV bufs might recall his mug and more-salt-thanpepper hair from an assortment of projects, including
appearances on The Apprentice, Today, as the host of
The Big Idea with Donny Deutsch, as well as the aforementioned morning show appearances and sitcom.
DEUTSCHs
hour-long
workout usually
consists of
stretching, abs
and core, and
weights.
THE TURNING POINT

Deutsch is 5'10", has thick arms, broad shoulders, and a
barrel chest. His current weight hovers between 174 to
183 pounds. He refers to 174 as his optimum weight,
but he wasnt always so svelte. Endomorphic body
types like his can put on fat as easily as they can muscle.
During a divorce more than two decades ago, Deutschs
weight reached 217 pounds. That was the turning point.
I looked at pictures of myself, and I was like, Dude,
when did I become this guy? he recalls. I didnt like the
way I looked, and I didnt like the way I felt, so I never
looked back from that day. My goal is to stay strong and
lean, but my problem area, like a lot of peoples, is my midsection. I just cant get that middle. Some things, you get to
a certain age, and it just fucking is what it is.
After a set of EZ-bar curls, Deutsch pops a squat on a
bench. He dabs his brow with a towel and chats about his
diet with M&F editor in chief Shawn Perine. From the discussion, they identify two dietary challengeshis lack of
fats and nightly consumption of alcohol. I have a drink
pretty much every night, Deutsch reveals, usually
two glasses of white wine or two to three vodkas, either
straight or with [club] soda.
He can increase healthy fats by eating more fatty sh,
oils, avocados, walnuts, axseeds, or chia seeds. Or by taking a sh oil supplement.
Fats are a great source of energy. [Theyre] important
for cell signaling and gene expression involved in fat and
carbohydrate metabolism and help the body absorb fatsoluble vitamins A, D, E, and K, says Marie Spano, R.D., a
sports nutritionist for the Atlanta Hawks. Essential fatty
acids, like omega-3s, are important for skin and hair health
as well as heart, brain, and eyes.
Ditching the booze may be more impactful but also the
most problematic, since Deutsch made it clear he has no
interest in giving it up.
Alcohol metabolizes quickly, even before food, so those
extra calories are pretty easily stored as body fat, Spano
adds. Alcohol dehydrates you, can [impede] gains in the
weight room, and interrupt sleep, she says. At least with
winesred or whiteyoure going to get some plant-based
compounds, like resveratrol, which has been known to
enhance endurance and cardiac function.
The short conversation between Deutsch and Perine
ended with an agreement to go into more detail over a
meal (that we presume would be loaded with healthy fats).
THATS A WRAP
Its pushing 4:30 p.m., and shade has taken over most
of the balcony. Theres a slight chill in the air, but
Deutsch doesnt seem to notice as he happily obliges
when hes asked to pose for our camera. He smirks for
one shot, hits a biceps pose for another, scowls for a
third; hes having fun and is surprisingly spry for just
having nished his second workout of the day. This type
of vitality, he says, is partly due to his staf, which is
made up predominantly of young, (very) attractive, and
capable women.
Whether its the ad business or the TV business
its a lot of young people, Deutsch declares. A lot of
people, as theyre approaching 60, are at a more recessive life stage, but if youre surrounding yourself with
people in their 20s, 30s, and 40s who are still at the
beginning of their arc, we tend to mentally almost have
to stay sharper.
With that, we clear the house. Although he has worked
out twice, Deutsch still plans to keep his appointment
with his elliptical machine. Why? Because there are no
shortcuts in life, business, or in the gym.
JOES
NEW
THRONE
> NEW GAME OF THRONES STAR JOE NAUFAHU
IS AS HUMBLE AS HE IS RIPPED.
BY R AV I YA NDE /// PHOTOGR APHS BY EDG A R ARTIG A
Naufahu was born and raised in

New Zealand, and like many young
boys in that part of the world, he
was drawn to rugby.
I can remember as a child playing
with a rugby ball, aspiring to be part
of the national rugby team. Thats
all I thought and cared about,
herecalls.
Naufahu would eventually turn that
passion into a profession, earning the
chance to play for pro organizations
such as the Canterbury Crusaders,
Leicester Tigers in England, and
Glasgow Warriors in Scotland; he also
played as a representative of New
Zealands under 19s and 21s team. But
when he was 26, a spate of injuries
changed the game for Naufahu.
I had a few serious knee injuries
where I had most of the cartilage
removed from my right knee,
leaving it virtually bone on bone.
I remember the doctor coming in
after surgery telling me that I still
could play but I would be risking
the quality of life down the road
with my family, my children, says
Naufahu, who has two kids, Freddy,
6, and Eva, 9. I couldnt have that,
so for me it was an easy decision to
give up rugby.
HE DECISION WOULD TURN
his world upside down. He went

through a period of darkness
during which he would shut himself
indoors and ponder his options.
I would be all alone [because I]
didnt feel like going out or meeting
anyone, but I never stopped training, he explains. I learned how to
Naufahus Circuit X
The 10-1 Ludus Vine circuit
starts with 10 reps of each exercise per round, then drops to
nine, eight, and so on until you
reach one. Between rounds, row
15 calories and run 400 meters.
144
MUSCLE & FITNESS
JUNE 2016
S I M O N B A K E R / G E T T Y I M A G E S ; M A C A L L B . P O L AY/ H B O
train without equipment in solitude

since I did not feel like going to the
gym or being around people.
But that alone time was ultimately
a blessing in disguise as it eventually led to him partnering with his
brother Rene on a personal-training
businessLudus Magnus School of
Training, in Auckland, New Zealand
(ludusmagnus.co.nz). Their emphasis: body-weight training. Today, the
Naufahu brothers have more than
20 lanistas or trainers working
forthem.
For me, training was therapy and
took me out of my depression, he
admits. I had to do it to keep me
sane, and its the same type of training I am doing today with clients
and in my business. So, you know,
everything happens for a reason.
He adds, If I hadnt gotten
injured, I wouldnt have done that

type of training. And during that
time to reect, I got introduced to
acting and Rene [an accomplished
writer and director] gave me a small
role in a crime series, which led to
other acting roles.
More opportunities soon presented themselves, including roles
in the television series Spartacus:
War of the Damned (2012) and
TheLast Saint (2014), which premiered at the 2015 Harlem Film
Festival and was directed by Rene.
I have a passion for acting, says
Naufahu. [It] kind of took rugbys
place. I get the same buzz and feeling when I go into a scene as I did
when I was running on a eld. For
me, I need [acting] to breathe now,
and if I can carry on getting good
roles, I will be happy.
My rules are pretty basic: I try to eat
ART SAMOAN, GERMAN,
and Irish, Naufahu says his

background is similar to that
of WWE Superstar and Hollywood
heavyweight Dwayne The Rock
Johnson in that they both have
Samoan heritage. Samoans are
known for their massive structure
and ability to build muscle easily.
Samoans just look at weights
and we get bigger, he jokes. Look
at The Rock. He is an incredible
guy with a massive build. Coming
from a small island and seeing his
successes, you cant help but be
inspired to be something like him.
When asked what kind of workout
he would give Johnson, Naufahu
had an answer in the chamber:
Body weight! He would so smash
me in the weightlifting, but I would
get him on cardio.
For his Games of Thrones prep,
Naufahu wasnt out to get as huge
as Johnson, nor did he change
anything diet-wise. He eats no sugar
(he doesnt have a sweet tooth) and
Naufahu playing rugby for Southland
in a match against Waikato in 2001
(right) and with co-star Emilia Clarke
on the set of Game of Thrones.
S Whatever Works
If kettlebells arent available, Naufahu
suggests using whatever you can get
your hands onbarbells, dumbbells,
weight plates, boulders.
shuns all processed food.

My rules are pretty basic: I try
to eat clean. Nutrition is not rocket
science; its common sense, really.
As long as you are burning more
than what you are taking in and not
eating too much crap and processed
foods, you are good to go.
Naufahu usually has a light
breakfast because, he says, he just
doesnt feel hungry in the a.m.
For the rest of day, he sticks to
a Polynesian diet, which is high
in sh such as snapper, teriyaki,
vegetables, and fruit. Hell down a
protein shake sometimes, too. His
cheat meals include boiled green
bananas or savory island chips. But
theres one meal he refuses to go
without: oka.
Oka is an incredible [raw] sh

dish my mom makes. You can never
say no to oka, or my mom, for that
matter. Its my favorite dish by far.
Naufahu trains seven days a week
for about 60 minutes a session
using fun pieces of equipment,
which include sledgehammers,
tires, and kettlebells. Unsurprisingly, he most enjoys training using
only his body weight, as those
exercises allow him to be more
creative and versatile. And that
creativity came in handy when he
was traveling to places like Spain
and Ireland for Game of Thrones.
Inbetween lming, he even put
some of the GoT cast members
through his Ludus training when
time allowed.
S Push It
Pushups are probably
the best upper-body/core
exercise you can do. Some
favorites: spider (above),
Roman, and crouching
tigers, Naufahu says.
The leader of the Dothraki tribe

may be open about his workout,
but when it comes to revealing
any inside info on the most popular show in the world, Naufahu is
tight-lipped.
I was at the red-carpet premiere in L.A. with my mom, and
reporters were hounding me, he
reveals. They were asking about
S H O T O N LO C AT I O N AT D R I V E 4 9 5 , N E W YO R K , N Y
any secrets. But I didnt divulge. I

wasgood.
Smart move. Talking out of school
while on a show like GoT is like
begging for Khal Moros early and
grisly death. And such an untimely
and forced fate for his character
would shatter the dream Naufahu is
currently living.
I remember watching Game of
Thrones with my siblings [he has
four brothers], and I would say to
them, If there is one show that I
would love to do, its gotta be Game
of Thrones, and they would laugh at
me. And a couple of years down the
road, here I am on the show playing
the leader of the Dothraki.
LONG WITH BEING A
standout rugby player, respected personal trainer, and

talented actor, Naufahu also enjoys
reading magazines.
I read almost every issue of
Muscle & Fitness when I was 10,
hesays. Its such a huge honor to
be part of it. I have always had so
much respect for [M&F]. I remember at 19, going to train with my
cousin, the famous bodybuilder
SonnySchmidt, at his gym in
Melbourne. We used to read the
magazine, and now, years later, I am
in it. Its pretty awesome.
Despite traveling the world to
lm GoT and running a business,
Naufahu stres
familys suppo
never achieved
cesses that hav
As a token of h
had his family
his body.
There are M
Jesus for my m
doves and repr
my oldest brot
so there is one
horseshoe is fo
whose nicknam
In addition to
named after hi
is also a set of
a profound ph
chest that tran
Pain will be us
I wanted to
pain strengthe
At the time it
like the worst,
through it and
much you grow
Nothing is im
if you set your
it. Focus on it a
can achieve it.
the lights turn
on after the L.A
premiere, my
mom turned to
me with pride
said, Son, I did
know you had
many lines. Fo
the coolest par
ing what I do i
goals and achi
and for my mo
to see my succ
W Must-K
Here are Naufa
exercise picks:
ups, pushups,
kettlebell swin
thrusters, knee
donkeys, and r
148
MUSCLE & FITNESS
JUNE 2016
Samoans just look

at weights and we
get bigger.
Nearly half of all adult

Americans consume at least
one sandwich per day. Still, many lifters
shy away from fueling up with these handheld meals, fearing that all sandwiches will work
against efforts to build muscle or stay lean. However, by selecting the right bread, using more inspired
protein sources, and passing on fatty dressings and
unnecessary add-ons like Kraft singles, you can
construct a sandwich that makes it easier to pack
on quality mass and titillate your taste buds.
Sink your teeth into any of these five protein-packed sandwiches and youll
see what we mean.
BREAD WIN
RYE
BEETS
NERS
> ADD THESE SUPREMELY DELICIOUS

AND HEARTY SANDWICH CREATIONS
TO YOUR TRAINING DIET TO BREAK
OUT OF THE LUNCHTIME BLAHS.
WHOLE
WHEAT
THE BEET GOES
ON SALMON
SANDWICH
Serves 4
(Pictured on previous page)
2 small beets
2 tsp grapeseed or
canola oil
1 lb salmon fillet
Salt and pepper
cup light sour cream
2 tbsp apple cider
vinegar
1 tbsp prepared
horseradish
1 garlic clove, minced
8 slices rye bread,
toasted
1 mango, sliced
4 cups baby greens
1. Preheat oven to 350F.
Peel and chop beets into
1-inch pieces. Toss with
oil, and spread out on a
baking sheet. Roast until
tender, about 25
minutes. Remove from
oven; let cool.
2. Place salmon on a
greased baking sheet,
and season with salt and
pepper. Bake at 350F
until just cooked through
in the middle, about 15
minutes. Gently break
flesh apart. (Cooked
salmon can be kept in
the fridge for three to
four days.)
3. Blend together
cooked beets, sour
cream, vinegar,
horseradish, garlic, and
salt to taste until just
slightly chunky.
4. To assemble each
sandwich, spread beet
sauce on 2 slices of bread
Top 1 slice with of the
salmon, mango, and baby
greens. Top with the othe
slice of bread.
CHICKEN SATAY SANDWICH

SERVES 4
2.
3.
THE MACROS
523
34g
CALORIES
PROTEIN
46g
24g
CARBS
FAT
152
MUSCLE & FI
THE MACROS
1.
455
35g
35g
21g
CALORIES
PROTEIN
CARBS
FAT
CURRY
CHICKPEA
SALAD
SERVES 4
CHICKPEAS
1.
2.
s
3.
.
da
p
THE MACROS
506
24g
CALORIES
PROTEIN
75g
14g
CARBS
FAT
CITRUS PESTO BEEF SANDWICH

SERVES 4
1 tbsp grapeseed or canola oil
1 lb sirloin steak
Salt and pepper
4 cups baby greens
2 tsp extra-virgin olive oil
2 tsp balsamic vinegar
cup bottled pesto
8 slices sourdough bread
4 oz crumbled blue, Gorgonzola,
or Roquefort cheese
1. Heat grapeseed oil in a skillet over

medium-high heat. Season steak with
salt and pepper, place in skillet, and cook
for 4 minutes per side for medium rare or
until desired doneness. Let steak rest
for 10 minutes, then slice thinly. (Cooked
steak can be kept in the fridge for three
to four days.)
2. Toss baby greens with olive oil,
balsamic vinegar, and a pinch
3. To assemble each sandwich, spread

1 tbsp pesto on a slice of bread. Top with
of the steak slices, cheese, orange
segments, and baby greens. Top with
another slice of bread.
THE MACROS
607
35g
35g
36g
CALORIES
PROTEIN
CARBS
FAT
BLUE
CHEESE
SOURDOUGH
SPROUTED
BREAD
HAWAIIAN PIZZA SANDWICH

SERVES 4
RAISE A
TOAST
2.
3.
THE MACROS
1.
637
40g
34g
37g
CALORIES
PROTEIN
CARBS
FAT
FOR BONUS workout
PER BERNAL
tips, exclusive video,

and supplement
advice, presented
by APS Nutrition, visit
muscleandfitness.com/
summershred.
156
MUSCLE & FITNESS JUNE 2016
our abs are like any other body part

to get results, you need to work them
hard. That means dedicating a portion of
your workout to moves that focus on all
three abdominal regions. We tend to treat
the abs as an afterthought and simply
devote a few minutes to doing crunches after
our real training, notes M&F training adviser
Gino Caccavale. But to sculpt a head-turning
six-pack, you need to train the abs with the same
attention you devote to everything else.
This routine, modeled by IFBB pro and APS

athlete Matt Christianer, will help you build
a ripped midsection by emphasizing diferent
muscle groups with each workout. Follow the
workout plan above, choosing from the ab exercises in the given muscle groups in this story.
Add 30 minutes of cardio daily to help burn fat.
And dont forget your diet. Keep a keen eye on
your total caloric intake and macros. Otherwise,
youre not likely to get the results you want. Give
it a solid month and you should see a diference
in both the shape and denition of your abs.
Begin in a full pushup position, feet hip-width apart with

a 5-pound dumbbell in your right hand.
O Rotate torso to the right, reaching dumbbell above right
shoulder with right arm extended, pivoting off both feet.
O Return to center and reach right arm below body, arm
extended, drawing in abs and lifting hips slightly.
O Extend right arm back above right shoulder and repeat.
Do two sets of 10 slow reps per side.
O
158
MUSCLE & FITNESS
JUNE 2016
T Ball Lock Hold

Lie faceup with left leg extended and right knee
bent above hip and calf parallel to oor. Place a
medicine ball between the right knee and elbow.
O Lift left leg 6 inches off the oor, foot exed.
Keeping right upper arm perpendicular to the oor,
isometrically press ball between elbow and knee;
hold for one minute. Repeat on opposite side.
O
S Corkscrew
S The Matrix
O Kneel on the floor with knees hip-distance apart, holding a medicine ball or weight in front of your chest, elbows
down. Keep head, shoulders, and hips aligned.
O Slowly lean back as far as you can, keeping hips forward
without sitting on heels. Hold for three seconds, then
slowly come back to starting position.
O Do two sets of 20 reps.
WHAT ABOUT
PLANKS?
S Stability Ball
Wrist Roll
O Get in a plank position on a stability ball, palms together, and elbows
below shoulders.
O Slowly roll wrists in a circular
motion, pushing hands forward at
center of movement. Do 10 rolls
clockwise and then counterclockwise.
Do two sets of 20 reps (10 each way).
Planking is great for

working the transverse abdominals,
posture, and isometric strength and core
stability. Planking
after cardio, or as
active rest between
sets, can be very
beneficial. But
to fully develop
the core, you need
to overload it, says
Caccavale. That
means adding weight
or resistance and
taking the muscles
through their full
range of motion.
S Standing Band Pulse

Attach a resistance band to a sturdy piece of equipment. (Or use cables set to chin height.) Stand with feet
slightly wider than hip width and holding the handle just
below chin height, knees slightly bent.
O Keeping arms extended, pulse 12 inches past right
shoulder, returning 12 inches past left shoulder. (Think 10
and 2 on a clock face). Do two sets of 20 reps per side.
O
S H O T O N LO C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y
S Reach and Tuck

O Begin in a full pushup position. Hold a 5-pound
dumbbell in the left hand.
O Lift right leg off the oor while extending left arm
forward to shoulder height and back leg parallel to oor.
O Draw left elbow and right knee toward chest, tucking
abs and raising hips slightly. Straighten arm and leg back
to start and repeat. Do 23 sets of 20 reps per side.
W Overhead
Ball Floor Tap
O Lie faceup on the
oor holding a medicine ball overhead with

elbows facing ceiling.
O Sit up explosively,
bringing legs into
a wide V and lifting
feet; tap ball on oor
between legs.
O Lower back to start,
tapping ball on oor
behind you with arms
extended. Do 23
sets of 20 reps.
160
MUSCLE & FITNESS
JUNE 2016
S Lying Dumbbell Leg Raise

Lie faceup on oor with elbows bent 90 degrees,
forearms and palms down next to sides. Place a 5- to
8-pound dumbbell between arches of feet with legs
extended and slightly bent off oor.
O While pushing upper body off forearms, lift torso until it
is in a V position. Lower weight and legs back to start. Do
23 sets of 20 reps.
O
S Lying Dumbbell Crunch
T Overhead Barbell Situp
Lie faceup, right ankle crossed over left knee, left arm
extended behind head holding light dumbbell in left hand
a few inches from oor. Lift left shin parallel to oor.
O Keeping left arm straight and left foot elevated, crunch
up, bringing left hand toward right shin, lifting head and
upper back off the oor. Keep right hand on oor at side.
Do 20 crunches, keeping head and feet lifted; switch
sides and repeat. Do 23 sets per side.
Lie faceup on oor holding up a 20-pound barbell

or Body Bar over shoulders, arms extended. Lift head
and neck off oor, engaging abs.
O Sit up, lifting torso and barbell upward until upper
body is perpendicular to oor.
O Slowly lower back to start, keeping abs engaged. Do
23 sets of 20 reps.
162
MUSCLE & FITNESS
JUNE 2016
W Seated
AlternateSide Ball
Slam
O Sit on the end of
a at bench, knees
bent 90 degrees,
and feet lifted. Hold
an 8- to 12-pound
medicine ball in
front of you at chest
height, elbows bent
and pointing down.
O Twist torso to
the right; as you
turn, slam ball into
oor and catch it.
Immediately twist
left, slamming ball
to opposite side.
O Repeat twists
from side to side,
without pausing in
the center, keeping feet elevated
throughout. Do 23
sets of 40 slams
(20 per side).
Lying Side
Crunch X
O Lie on left side
with legs stacked.
Place right ngers
behind head, keeping left arm on oor
with elbow below
shoulder.
O Lift legs and to
off oor, crunchin
right elbow toward
top of right knee.
O Lower back to start
without allowing feet
or shoulder to touch
oor. Do 23 sets of
20 reps per side.
BOUT YOUR ABS

ABDOMINIS
t level of abdominal
is located under
the obliques, wrapping
around your spine. The
transverse works to stabilize
the entire midsection or
trunk of the body, protecting
the internal organs.
RECTUS ABDOMINIS
EXTERNAL OBLIQUES
INTERNAL OBLIQUES
This is the group of muscles

that give us the six-pack
appearance. Its located in
front of the body between
the ribs and the pubic bone.
These muscles are located

on each side of the rectus.
They give the trunk stability
when twisting and contract
opposite the side twisting.
(For example, when the body
turns to the right, the left
external oblique contracts.)
This muscle group borders

the rectus abdominis,
located underneath the
external obliques. These
muscles also aid and stabilize in twisting movements.
164
MUSCLE & FITNESS
JUNE 2016
S Weighted Side Bench Pulse

O Begin in a side plank with right elbow on a at bench
and left foot in front of right. Hold a 10- to 20-pound
dumbbell in left hand, keeping arm on outside of left thigh.
O Pulse torso 6 inches toward oor, then 6 inches up
past starting point, keeping dumbbell in place. Do 23
sets of 20 pulses per side.
Stability-Ball Windshield Wiper X

O Lie faceup with your shoulders and upper back on
a stability ball, feet on oor slightly wider than hip
distance with hips lifted into a tabletop position.
Hold a medicine ball above chest with arms extended.
O Lower ball to right side, rotating torso to the right
and lifting left shoulder off ball until both arms are
parallel tooor.
O Keeping core engaged, return to center and rotate to
the left, lifting right shoulder off ball until arms are parallel
to oor on left side. Do 23 sets of 20 reps per side.
W Shoveling Snow
O Stand with feet wider than shoulder-distance apart,
holding a dumbbell in both hands in front of you.
O Keeping arms straight, bend knees, reaching weight
toward left foot.
O Bring arms across body, twisting torso to the right
and raising weight to outside of your right ear.
O Lower weight back toward left foot and repeat.
Do 23 sets of 20 reps per side.
GET
IFBB PRO AND BRITISH

MENS PHYSIQUE CHAMP
REVEALS
HIS TIPS FOR BUILDING A
TAPERED BACK.
BY JOHN PLUMMER
PHOTOGRAPHS BY CHRISTOPHER BAILEY
Its one of the most challenging body parts to train due to its size and the amount
of muscles it contains. To sculpt head-turning detail in your back like that of
British mens physique champion Charlie Francis, you need a workout plan that
includes plenty of variety to ensure youll hit every muscle at every angle.
Francis only trains back once a week,
but his workouts are never on autopilot. The personal trainer and IFBB
physique pro uses a four-week cycle
that includes rotating heavy and light
workout routines on a biweekly basis.
He credits thescheduled changes and
focus on variety with helping keep his
gains fromstalling.
Your body starts getting used to
four sets of 12, explains Francis. If
you want to make a change to your
back, you need to make sure you
change your approach. Heavy lifting
will create thickness, and going lighter
for more volume will shape your body
and bring in more detail.
Clearly, the approach has worked for
Francis, who earned overall honors at
the 2015 UKBFF British Championships
in only his second year of competition.
Still, while he has managed to keep
hisphysique in proportion and
aesthetically pleasing for the judges, his
wide and shredded back is arguably his
standout body part.
I want to get the right balance and
thicknessand maintain the shape and
symmetry so when I hit a back pose,
everyone notices my back, he says.
But why would you want to include

biceps curls in a pre-exhaust workout
for back? Its to guard against that most
common back-training mistakeletting the arms do the work. Hitting the
biceps first fatigues them and forces
the back to take the strain during
working sets.
Too many people focus on pulling
too much weight rather than engaging
their back, he says. And then they
start to complain that they only feel it
in their forearms and biceps. I relax my
hand grip just enough to hold the handle, but I drop my shoulders and drag
back through the elbows and squeeze
my shoulder blades together. Time,
tension, and control are key to back
workouts.
Francis cycle will have you perform
10 different exercises during a fourweek period, which should be enough
variety to stimulate growth and sculpt
FRANCIS BACK ROUTINE

HEAVY (2 WEEKS)
Perform 5 sets, 810 reps of
each move.
detail not only in the latswhich you

probably already focus on during your
back trainingbut also smaller muscles, such as the teres major and rhomboids.
Begin with a heavy two-week
period, working in the eight- to 10-rep
range. Heavy doesnt mean compromising on technique, says Francis. I
do go heavier than in Weeks 3 and 4,
but I stick to 8590% of my one-rep
maximum weight and concentrate on
time and tension. I also sometimes
include a random superset to surprise
my body, which also makes me work a
little bit harder.
At the two-week mark, switch to
thelighter, volume-based routine and
work in the 15- to 20-rep range. This
part of the program moves blood to
theworking muscles and gets the
shapeand definition coming through,
says Francis. Together, the two workouts will create growth. I use this
approach during my off-season as well
as before competitions.
After four weeks, go back to lifting
heavy for another two weeks and
continue to switch between the two
approaches every two weeks.
PRE-EXHAUST
SPICE IT UP
Francis begins every back session by

pre-exhausting with three sets of 12
reps on wide-grip pullups followed by
three sets of 20 on biceps curls. The
curls are done with dumbbells, a barbell, or on a cable machine.
Pre-exhausting allows me to connect more with my muscles, says
Francis. A lot of people jump straight
into their workouts, focusing more on
how much weight they can lift instead
of understanding that time and tension
with less weight develops the body
better. My aim [when pre-exhausting]
is to get as much blood into the area
that Im training so when I start my
main workout, I can isolate my back
better while maintaining form.
Stick to the basic plan of two weeks

heavy, two weeks light, but switch
things up to create even more stresses
and demands on the muscles.
I love doing all these exercises, but
you do need to change a few of them
every so often, says Francis. For
example, I might remove rack pulls
andbring in a behind-the-head pulldown, or Ill do some supersets.
And rememberdo not rely too much
on your arms to move the weight.
If during or after an exercise you
start to feel your forearms give out
first, you are lifting too heavy or your
grip is wrong, he reveals. Relax your
grip just enough to keep the handle in
position, relax your arms, drag back
168
MUSCLE & FITNESS
LIGHT (2 WEEKS)
Perform 5 sets, 1520 reps
of each move.
JUNE 2016
TIME AND
TENSION
WITH LESS
WEIGHT
DEVELOP
THE BODY
BETTER.
NAME
AGE
LIVES
HEIGHT
CONTEST WEIGHT
through your elbows, and squeeze your

shoulder blades together. This will
allow full contraction of your back
muscles.
Francis, who played soccer before
becoming a physique competitor,
hopes his beefed-up back will serve
him well during his rookie year as an
IFBB pro under the guidance of coach
and former IFBB pro bodybuilder
Eddie Abbew.
Every day I wake up and think, I
will be better today than I was yesterday, Francis says. But I only compete
onstage. I wont compete with guys in
the gym, as some of them will always be
stronger or bigger than I am, but what I
do is make sure I work hard through
every repetition. I never leave the gym
knowing I could have done more.
ACHIEVEMENTS
SPONSORS
CONTACT
THE
LAT
PULLDOWN
RACK PULL
With a wide grip, lean back

slightly and pull the bar down
so its just above your chest.
Make sure that your elbows
are coming down and back to
ensure that you feel the contraction in your lats. Aim to
keep constant tension
throughout the movement.
170
MUSCLE & FITNESS
Adjust the bar so youre pulling

it from just below your knees.
Keeping your back straight,
shoulders back, and rib cage
tucked down and in, grip the bar
with a tight, double-overhand
grip. Without relaxing any muscles, pull the bar until youre
standing straight up, but be
careful not to hyperextend your
back. Then slowly lower the
weight back down.
JUNE 2016
STANDING
ROPE-HANDLE
CABLE ROW
Keep your elbows tucked to
your sides as you row the weight
toward your stomach. Do not let
your elbows fully extend on the
eccentric portion; a slow tempo
will ensure that youre keeping
tension on the rhomboids.
Standing allows for a better
range of motion than the seated
version of this exercise.
TOO MANY
PEOPLE
FOCUS ON
PULLING TOO
MUCH WEIGHT
RATHER THAN
ENGAGING
THEIR BACK.
REVERSE FLYE
Lie facedown on an incline
bench. Pick up the dumbbells
with your palms facing each
other and, with a slightly looser
grip, raise but dont lock your
arms. Squeeze your traps
together at the midpoint.
EZ-BAR
UPRIGHT ROW
Grasp an EZ-bar with a
shoulder-width grip and raise it
to just above your midchest,
ensuring that your elbows are
higher than your shoulders.
Keep your torso upright
throughout the movement.
REVERSE
LAT PULLDOWN
Slightly arch your back and
drag your elbows backward
without swinging your upper
body to assist in pulling the
weight. If you find yourself
doing so, lower the weight
youre using. Form is key for
contracting the muscle.
IF YOU WANT
TO CHANGE
YOUR BACK,
YOU NEED TO
MAKE SURE YOU
CHANGE YOUR
APPROACH.
PERFECT
STORM
> A UNIQUE CONFLUENCE OF TIME, PLACE, AND PERSONALITIES SAW LATE-1960S SOUTHERN
CALIFORNIA BECOME THE PROGENITOR OF TODAYS BODYBUILDING AND FITNESS MOVEMENTS.

PHOTOS COURTESY OF WEIDER HE ALTH & FITNESS
JOE
WEIDER,
founder of
this magazine, with a
display of
some of his
wares, 1965.
T
s a time, before
m
ou reading this
w
n born, when
b
ing wasnt the
c
entrenched,
u
s activity we
k
ay. You didnt
have a choice of gyms
to join in your town, and
after traveling miles to
the nearest store that
happened to sell Joe
Weiders Muscle Builder
magazine, you often found
yourself the subject of
sideways glances at the
cash register.
Even names like Steve Reeves, Bill
Pearl, and Reg Parkas popular and
influential as they were within the
bodybuilding communitywerent
enough to spark the revolution that
turned their sport from sideshow to
main event. What bodybuilding
needed was a kind of perfect storm
of people, place, and timing that
equaled more than just the sum of its
partsto transcend other niche
activities such as sword swallowing
and move it into the realm of mainstream cultural phenomena.
Fortunately for us, such a confluence
would occur, in the late 1960s in
Southern California, under the
Machiavellian influence of Joe Weider,
without whom its doubtful the

amazing events taking place would
ever have made their way beyond
thesunny shores of the Pacific at
VeniceBeach.
The men at the epicenter of this
groundswell would all go on to
establish themselves as certified
legends in bodybuilding. Among
DaveDraper, Arnold Schwarzenegger,
Franco Columbu, and Frank Zane,
there are enough magazine covers to

fill to the rafters the tiny concrete box
on Pacific Avenue in Venice in which
they worked out.
That place, of course, was Golds
Gym, and the story of how these men
and a handful of others helped turn it
into the epicenter of bodybuilding
reads like one of the screenplays piled
atop a movie execs desk just a few
miles inland.
MUSCLE & FITNESS
175
VERY REVOLUTION
is a by-product of the
times in which it occurs.
From the French, American, and Russian revolutions to the felling of the
Berlin Wall, each event
was essentially a manifestation of an
overarching cultural movement. Such
was also the case with the bodybuilding revolution.
The 1960s was a time of unrest in
America. What with the assassinations
of JFK, MLK, and RFK and Americas
participation in the Vietnam conflict,
there was more than enough turmoil
to create the kind of social unrest that
spawns revolution. Rather than the
military sort, the bodybuilding
revolution was the cultural kind. The
peace movement was Americas way of
POWER LINE A BRIEF CHRONOLOGICAL HISTORY OF BODYBUILDINGS GOLDEN YEARS.

1960
1965
Muscle Beach is
relocated from
its original
Santa Monica
location to
Venice Beach.
Joe Weider holds

the inaugural
Mr. Olympia in
Brooklyn. Larry
Scott wins the
crownliterally.
1960
176
1963
1965
The Blond Bomber,

Dave Draper, moves
from New Jersey to
L.A. and becomes
the face of a new
movement.
Navy man Joe Gold

settles in Southern
California and builds
the first Golds Gym
by hand.
MUSCLE & FITNESS
JUNE 2016
OLD-SCHOOL CREW
1. Dave Draper, Serge Jacobs, and Arnold

Schwarzenegger watch Frank Zane pose at
Golds in 1970. 2. Joe Weider poses with Mike
Katz, Draper, and Arnold in 1970. 3. Weider
mentored a young Lou Ferrigno, among others.
saying Enough! to the bloodshed, to

the authoritarianism, to the postwar
brand of social conservatism that was
aching to be overturned.
A seminal year in this nationwide
cultural revolution was 1968. Martin
Luther King Jr. and Bobby Kennedy
were assassinated, Abbie Hoffman and
the rest of the Chicago Eight invaded
the Democratic National Convention,
President Lyndon Johnson announced
he wouldnt seek re-election due to the
unpopularity of the Vietnam conflict,
and Arnold Schwarzenegger arrived in
California. Truly, change was in the air.
For generations before Arnold reached
Californias golden shores, Los Angeles
had been a magnet for bon vivants and
dreamers alike, drawn like metal filings
to the magnetic pull of its sunny clime,
rolling surf, and star-making potential.
1977
The Incredible
Hulk TV pilot airs,
spawning a
successful
five-season series
and the stardom
of two-time
Mr. Universe
Lou Ferrigno.
1977
Butler follows up the book with a
documentary that introduces
the world to bodybuilding and
Schwarzenegger.
1980
1968
A 21-year-old Austrian with an
unpronounceable surname takes
second in Mr. Universe, catching the
attention of Joe Weider.
1974
e book
umping Iron by
arles Gaines
d George
tler is a best
ller.
1977
Franco Columbu and Lou Ferrigno
compete in the first Worlds Strongest Man
competition, shown on CBS.
MUSCLE & FITNESS
177
RIVING ALL OF
this was bodybuilding

mogul Joe Weider, who
firmly believed that to
successfully promote
bodybuilding to the
masses he couldnt just
sell muscles: He had to sell a
lifestyle. And that lifestyle, to his
way of thinking, had to include sun,
beautiful girls...and bodybuilders.
In the late 50s, Weiders offices
were based in Union City, NJ. When
he moved operations to the left
coast in the early 60s, he urged
employee Dave Draper to join him.
Draper had been the face of
Weiders bodybuilding publications
to that point, as well as an employee
at his Union City warehouse. Big,
blond, and boyish, Draper looked as
if hed been borne straight out of the
Venice surf, and Weider sailed that
ship as far as he could, creating an
image that fueled the imagination of
young men from Nottingham,
England, to Peoria, IL.
Draper would make the move in
the spring of 63 and continue to
inspire countless young men to
follow his path, if not literally, then
in spirit. Still, for all of Drapers
physical appeal, Weider still felt
that a piece of the puzzlethe one
that would truly popularize
bodybuildingwas still missing.
Unquestionably, he had the looks
and brains, butDraper was a fairly
shy, self-deprecating sort. What
wasneeded was a bold, larger-thanlife personality who would help
shout bodybuildings virtues from
the rooftops.
Frank Zanes arrival on the scene
in 1967 meant another handsome,
heroically built athlete who could
be added to the Weider stable, thus
solidifying Zanes grip on bodybuildings image. Zane had been
a high school teacher in Florida
before moving West, and he took
to Californias Zen aesthetic like a
bodybuilder to a barbell. He was
178
MUSCLE & FITNESS
JUNE 2016
RIVALS AND A RIDE
1. Mr. World Bill Grant

and Mr. Olympia Franco
Columbu hitch a ride on
the back of Schwarzenegger at Golds Venice, circa
1973. They only traveled a
couple of inches and back.
2. Paul Grant, Ed Correy,
Danny Padilla, and Arnold
go about their business at
Golds, circa 1975.
3. Frank Zane shows the
form that earned him
three Mr. O titles.
intellectual, well-spoken, and

precise, yet even he wasnt quite
the emissary Weider was seeking
for bodybuilding, not to mention for
Weider publications, Weider Barbell
Co., and Weider Nutrition.
It was at the 1968 Mr. Universe
contest in Miami, FL, a show won
by Frank Zane, that Joe came
face-to-face with his ideal candidate. Despite Zanes victory, Weider
turned his focus to the 21-year-old
runner-up.
Standing nearly 6'2" and weighing
in at a ponderous 250 pounds,
Arnold Schwarzenegger was a sight
to behold. With a good deal of baby
fat and pasty white skin, the young
Austrian was far from the bronzed
and polished figure that Zane cut.
Moreover, Schwarzenegger couldnt
speak more than a word or two of
English. Still, Weider always had an
eye for potential, and he saw it in
spades in this monolithic kid.
Despite the language, cultural, and
age barriers, there was immediate
kinship. From Schwarzeneggers
broad smile and carefree demeanor
to the way he gazed longingly at the
winners trophy backstage before the
start of the competition, he displayed
all the drive and passion for bodybuilding of Weider himself. Already
the holder of the largest muscular
arms and chest in the world, Schwarzenegger could, Weider knew, win
the most coveted title in the sport of
bodybuildingthe Mr.Olympia
within a couple of years and become
a champion for the ages.
Immediately following the
Universe, Weider summoned
MUSCLE & FITNESS
179
Schwarzenegger to live in the

UnitedStates and work for him as a
spokesathlete. Being that opportunity was the stuff his dreams were
made of, Schwarzenegger accepted
the offer. After a few months in
California, Arnold asked Joe if he
could also bring his former training
partner from Munich over. He
assured Weider that Francesco
Columbu wasnt too shabby a
bodybuilder, either.
CAN YOU TOP THIS?
1. Lou Ferrigno trains tris at the second Golds Gym, on 2nd Street in Santa Monica, while Danny
Padilla and Les Galvin catch a breather. 2. Former Weider Publications West Coast editor Dick
Tyler interviews Arnold as Mike Katz gets his pump on, circa 1969. 3. The Oak grits out a set of
seated cable rows at the original Golds while Mr. Western America Denny Gable looks on.
180
MUSCLE & FITNESS
JUNE 2016
And so it was that by the turn of

the 70s, Southern Californiamore
specifically Golds Gym Venicehad
become home to the worlds most
famous bodybuilders, all training,
eating, and growing together.
Within the next five years,
guyslike Ken Waller, Ed Corney,
MikeKatz, Robby Robinson, Danny
Padilla, Roger Callard, Denny Gable,
Kent Kuehn, and Lou Ferrigno, all
future legends, would join the fray.
With all the collective firepower

assembled in that sub-5,000-squarefoot concrete box, it was only a
matter of time before sparks flew,
sparks that would set bodybuilding
afire, both inside and out.
As the public began to take
noticeof the cultural phenomenon
growing out of Venice, so did
bodybuilding itself experience a
growth spurt, in the way its athletes
plied their trade.
70s, Southern
California had
become home
to the worlds
most famous
MUSCLE & FITNESS
181
S JOE WEIDER
worked to help drive

bodybuilding into the
publics consciousness,
the sports top competitors continued reinventing the way they built
their physiques. It was a time of
exploration in bodybuilding, and
the original Golds crew tinkered
with the age-old formula the rest
of the bodybuilding community had
accepted as the de facto system.
Until then, the typical bodybuilder
would usually adhere to a training
protocol that involved four to six
workouts per week, one per day, with
three to five straight sets of 10 reps,
three to five exercises per body part.
Straightforward and an easy metric
to remember. Schwarzenegger,
however, liked anything but easy, so
he began tinkering with things
supersetting chest with back here,
working out twice a day thereuntil
he (and, by default, his Golds Gym
peers) were following a routine that
resembled the one practiced by the
previous generation only insofar as it
required the repetitive lifting of
black metal plates.
The most noticeable diversion from
the old-school style of training came
in the form of the double split routine,
something especially championed by
Schwarzenegger. This involved not
only dividing the body into groups to
be trained on alternating days, but
also split between morning and
evening routines. In other words, six
days of training per week divvied up
into 12 workouts.
In addition to supersets, other
Weider Training Principles (coined by
Joe Weider himself, who codified
existing methods under one umbrella)
were also brought to the forefront
during this time, such as dropsets and
getting a peak contraction. Thanks in
large part to Schwarzeneggersbercompetitive nature and the rapidly
escalating quality of pro bodybuilders
during this era, bodybuilders of the
182
MUSCLE & FITNESS
JUNE 2016
DAVE DRAPERS
2000s have a broad palette of
techniques from which to paint their
physiques. The routines are just as
valid and effective today.
Here weve compiled some of the
signature routines of the best
bodybuilders to come out of this
perfect storm. If you have the
strength to weather them as the
legends once did, then you too may
just one day build a physique for all
times.
LEG ROUTINE
EXERCISE
SETS
REPS
Leg Extension
35
1012
Calf Raise
35
1520
106
Deadlift
FRANK ZANES
SHOULDER ROUTINE
EXERCISE
Lateral Raise
SETS
REPS
8
THE MOVES THAT MADE THE PHYSIQUES
1. Dave Draper performs a cross-arm front squat at the original Golds Gym. 2. Frank Zane
favored seated broomstick twists and credited his varied ab workout with giving him one of the
best midsections of all time. 3. Arnold watches Frank practice pose at Golds, circa 1970.
MUSCLE & FITNESS
183
ARNOLD SCHWARZENEGGERS
BICEPS/TRICEPS
ROUTINE
EXERCISE
SETS
REPS
10
10
10
Superset 1
Lying Dumbbell Extension

Superset 2
Overhead Triceps
Extension
Superset 3
Dip
ED CORNEYS
BACK ROUTINE
EXERCISE
T-bar Row
GO FOR THE GOLDS
1. Arnold employed dips as a finishing move in his triceps workout and often included them in his
chest routine as well. 2. Standing dumbbell curls came first in the Schwarzenegger arm routine.
3. Ed Corney, who often trained with the Oak, won Mr. Universe in 1972 and competed into his 60s.
184
MUSCLE & FITNESS
JUNE 2016
SETS
REPS
YOU ARE
YOUR MOST
POWERFUL
ADVOCATE.
MORE THAN EVER,
COLORECTAL CANCER
IS A PERSONAL MATTER.
Today, colorectal cancer (CRC) is the second
leading cause of cancer death in the United States,*
but that may be changing. Research shows that
knowing the genetic and molecular makeup of your
colorectal tumor may lead to safer, more
effective treatment, just for you.
Make it personal. Its your tumor.
Talk to your doctor about testing your tumor.
Speak up. Ask questions.
Go to SU2C.org/colorectalcancer to learn more.
Greg Kinnear, SU2C Ambassador
Stand Up To Cancer is a program of the Entertainment Industry Foundation,

a 501(c)(3) charitable organization.
*According to the Centers for Disease Control and Prevention (CDC),
colorectal cancer is the second leading cause of cancer death
in the United States when men and women are combined.
THE STRAIGHT UP SERIES
BICEPS
> HIT THESE 10 SETS HARD TO PEAK YOUR ARMS.
BY JOE WUEBBEN /// PHOTOGRAPHS BY PER BERNAL
ot all curls are created equal,

particularly when you factor in all
the various types of equipment
available and a multitude of
training techniques that can
(and should) be used.
If you think hitting biceps is
boring, its probably because
your curling menu is limited to the
usual suspects: barbell curls, preacher curls,
and machine curls, done for three sets of 10
each, rinse, and repeat. This 10-set biceps
challenge will change that.
We kept the standard dumbbell curls to set
a strong mass-building tone from the jump.
From there, things get more interesting.
Drag curls introduce a new line of pull from
standard curls; try them and youll feel the
difference. Cable curls and one-arm cable
hammers might be familiar moves, but utilizing dropsets and rest-pauses, respectively,
infuses a spark of intensity that allows you
to keep volume in check and still thoroughly
exhaust the biceps to promote growth.
A chance at bigger bicepsthats
something that never gets old.
186
MUSCLE & FITNESS
JUNE 2016
ALTERNATING
DUMBBELL CURL
RYAN TERRY
is a fitness
model and
IFBB physique
pro. Follow him
on Twitter:
@ryanjterry
CABLE CURL
STRAIGHT UP: BICEPS
ONE-ARM CABLE
HAMMER CURL
THE WORKOUT
BICEPS
EXERCISE
SETS
REPS
8
Smith Machine Drag Curl
810
*
One-arm Cable
Hammer Curl
G R O O M I N G B Y N ATA L I E M A L C H E V
SMITH MACHINE DRAG CURL
20**
*Perform one dropset on each of the two sets. Select a

weight you can do for 1012 reps. When you reach failure,
immediately drop the weight two to three pin placings and
go to failure again.
**Select a weight you can do for around 10 reps. Go to
failure on one arm, then immediately switch arms and go
to failure again. Continue going back and forth between
arms until youve completed 20 reps per arm.
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Perform at your peak with 7g of BCAAs and PeakO2
These statements have not been evaluated by the FDA. These products
are not intended to diagnose, treat, cure or prevent any disease.
What will
happen to
my tattoo
when I start
adding size?
A:
DAVID CANGELLO,
M.D.,
JJ MILLER
ASK
How often should

I include a deload
day in my training
program?
DAN B., CENTENNIAL, CO
A:
IT ALL DEPENDS ON
the intensitymeaning
the load youre working
withand the amount of volume in
your program. As you increase
your training load and decrease
your volume (which is part of a
solid program), youre putting more
stress on your central nervous
system. Deloads are really, really
important to help your central
nervous system reset itself.
194
MUSCLE & FITNESS
Depending on the type of training

that youre doing, a true deload
should happen every fourth to
sixth week, where loads are at
40% to 50% of your typical
training weight.
JUNE 2016
MICHAEL GEREMIA is an
N.A.S.M., C.P.T., C.E.S. certified
personal trainer.
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
DELOAD
Is eating fruit
post-workout
beneficial?
ED K., NORWALK, CT
A:
FRUIT HELPS
restore your glycogen,

but doesnt do much
for protein resynthesis. So its
important to pair the fruit with
some protein, about 20 grams.
LESLIE BONCI, R.D., is

the sports dietitian for the
Pittsburgh Pirates, Toronto Blue
Jays, and Kansas City Chiefs;
and the owner of Active Eating
Advice by Leslie.
EY
List of states
ere waivers are
t enforceable:
CALIFORNIA
NEW JERSEY
CONNECTICUT
WISCONSIN
DELAWARE
WEEK 1
WEEK 4
Can I sue my gym if I get injured using

their equipment but signed a waiver
PETER C., ROCKVILLE, MD
M AT T HI A S D RO BECK /C O R BIS ( 2 ); A L A M Y
A:
IN MOST STATES,
you cant sue if you get

hurt even if the gyms
management or employees were
negligent. But some states say
waivers are unenforceable. You
can bring a claim against the
trainer or the gym if it was their
fault. Most gym waivers cover
their employees but not always
trainers, who are contractors.
You can also look into making a

claim against the gym equipment
manufacturer. It always has to be
someone elses fault, though, not
just that you got hurt.
ADAM BLANK is a partner at

Wofsey, Rosen, Kweskin &
Kuriansky LLP in Stamford, CT.
ROBERT HARIRI, M.D., PH.D., is chair-
ASK
man of MYOS RENS. For more on his formulation,

R Muscle Health, go to remusclehealth.com
I read the recent

M&F story on
myostatin and
would love it
if there was a
supplement that
reduces it. But
wouldnt anything
you ingest be
destroyed by
stomach acids
before it reached
the bloodstream?
MIKE T., EL PASO, TX
MUSCLE & FITNESS
JUNE 2016
a very important regulatory protein that is highly

conserved in all vertebrates. It is
one of the molecules that has been
carried forward in evolution to play
an important signaling roll, and it is
connected to what is called the TGF
beta class of molecules. TGF beta is
transforming growth-factor beta.
That is a class of molecules that is
responsible for controlling much of
the biology of inflammation, repair,
defense, etc. Myostatin plays an
important role that has this additional effect of suppressing the
recruitment of satellite stem cells
from muscle, to divide and repopulate muscle.
As to your question about an oral
myostatin blocker being destroyed in
the gut: that is complete fiction.

Many believe that all proteins are
broken down and denatured during
digestion. That is a fallacy because
the vast majority of your immune
system resides in the gutin the
walls of the intestines.
The fact is that the majority of
proteins, especially proteins of
certain configurations, survive
digestion; they make it through.
Some proteins survive even better
than other nutrients. Ive come up
with what we call a proteolipid
complex. Its lipids and proteins
hundreds of themthat are found in
egg yolks, and much of that material
survives digestion in an active form,
and gets absorbed.
If protein didnt survive digestion,
there would not be food allergies.
When you have a food allergy,
youre allergic to large peptides. Moreover, if all proteins
and all lipids were denatured,
how would bacteria survive
transit and take up residence
in the lower intestines?
Anybody who says that these
proteins cant be absorbed is
wrong. The pharma industry
has played with absorption
and bioavailability in a variety
of ways. Just as a pharmaceutical company creates
whats called an enteric
coating to help get a pill
through the stomach, certain
things, like egg yolks, have
their own kind of intrinsic
enteric coating, and its with
this that the proteins make it
all the way through. And just
like a bacterial cell, it has a cell
wall, and that cell wall allows it
to survive digestion.
The ability to modulate
myostatin activity using a
convenient, orally active
dietary supplement formulated
into a variety of products
provides a powerful tool for
those seeking to maximize the
health and performance of
their skeletal muscle.
PAV EL Y T HJA LL
196
A:
FIRST, MYOSTATIN IS
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
I took some time off

from training and now
Im cramping up badly.
What am I doing wrong?
A:
DONT FRET
Geremia recommends
to start light, check
your ego at the door,
and listen to your body.
Everyone will return
to normal at a
different rate.
I get blisters on my
feet when I run more
than a few miles.
STEVE H., TUCSON, AZ
JOHN FEDELE/CORBIS; COREY

JENKINS/CORBIS
A:
GET NEW, DIFFERENT, OR
better accommodating footwear

(a snug shoe), because blister
formation occurs if theres too much friction
between the skin and some external source.
A cheap, quick fix, however, is to put a
bandage or Band-Aid over the affected area
to minimize the rubbing and friction. But
again, if theres going to be trauma, youre
going to cause a blister and theres kind of
no way around that.
DAVID BANK, M.D., is an assistant

clinical professor of dermatology at
Columbia Presbyterian Medical Center.
Muscle & Fitness (ISSN

0744-5105), Vol. 77 No. 6, is
published monthly except
combined December/
January and July/August
issues each of which
counts as two of twelve in
an annual subscription by
Weider Publications LLC.,
a division of American
Media, Inc. 4 New York
Plaza, 4th Fl, New York,
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Rates Postage Paid at
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Weider Publications, LLC
2016. All rights reserved.
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Weider Publications, LLC
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and Fitness, does not
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THE LAST WORD
FOLLOW SHAWN
Get Healthy Now!

Getting muscular is
always worthwhile,
but never at the expense
of ones health.
FOR MOST OF THE THREE-PLUS
FIVE RULES TO GET HEALTHY NOW!

1
EAT
ORGANIC
If not all the
time, at least
do so when
its convenient.
SPIKE
INSULIN
NATURALLY
Have honey
or fruit postworkout,
not candy.
MEATLESS
MONDAYS
Try ditching
meat one day
each week.
(meatless
monday.com)
STIMULATE,
DONT
ANNIHILATE
Train hard,
not too hard.
It worked for
Lee Haney.
MEDITATE
Escape with
yoga or hike
in the woods.
Find a yin to
your gymtime yang.
decades Ive been training, health

concerns took a megastretch limo
backseat to my goals of getting peaked
biceps and a six-pack.
This was wrong.
As a young aspiring bodybuilder, I
focused on transforming the appearance of my body, ignoring internal
needs in favor of my pecs, quads, and
lats. While my muscle myopia did beget
me a respectable physique, it also
begat stomachaches, headaches, and,
Im guessing, more colds than I would
have had if I focused on food quality
rather than macros alone.
At 50, I now see the folly of my
youthful ways. Though I never dabbled
in chemical solutions for muscle gains, I
did, at times, consume more meal
replacements than meals, ignored the
quality and source of my food, and
gorged myself in an attempt to add a
few pounds of muscle.
Again, wrong.
Yes, its important to think about
protein, fats, and carbs. But you should
also question them: Which farm did that
steak come from? Is it one where cows
are injected with hormones and
antibiotics? Were your vegetables and
grains genetically modified or exposed
to pesticides? Does that prepackaged
meal contain chemicals you cant
pronounce and cheap ingredients that
have low bioavailability or, worse, are
potentially carcinogenic?
Im not trying to be a buzzkill. Go
ahead and aim to get as big, strong,
lean, and athletic as your heart desires.
But you can do so while also taking
care of your organs not spelled
m-u-s-c-l-e. Youll feel better and still
have that hard-earned muscle when
youre 50.
And thats the right thing to do.
DUSTIN SNIPES
POWERFUL BODYBUILDING
amounts of potent muscle building ingredients
123,;,('867,1*2535235,(7$5<%/(1'6
3$7(17('683(5&5($7,1(
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