Muscle & Fitness - January 2018 UK

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Inside
JANUARY 2018
VOLUME 78 | NO. 1
IN EVERY ISSUE
6 FROM THE CEO
54 ASK
COVER
128 THE LAST WORD
STORY
8 The Prodigy
FEATURES With a laser focus and a
physique that harks back
58 M&F Year in 88 Soldier Strong to the Golden Age, Chris
Fitness 2017 This military-inspired, Bumstead is on his way
Seventeen fitness barbell-only workout to being the first classic
stories that rocked the proves that you don’t need physique superstar.
world in 2017, from to get fancy with your
bodybuilding triumphs training to see results. Don’t
to Aaron Judge, plus an believe us? Try it for six
inspiring pooch. weeks.
64 The Weekend 94 Level Up: Quads

Warriors of Rely on these tried-and-
Olympia 2017 true mass builders for big
We recap the entire 2017 and powerful quads.
Mr. Olympia Weekend,
from the extended reigns 100 On the Bright Side
to the upsets. With two hit shows and
the new Netflix film
72 Get M&F-ing Bright to his name,
Huge! Part 2 Brandon Larracuente
Grind through the final stays humble and fit.
phase of Mass, and your
dream physique is only 108 Cardio
four weeks away. Workouts
from Hell
80 Feast Like a Beast Gain endurance
Avoid the repercussions and burn up to five
of wine-soaked, fatty pounds a month
holiday feasts by opting with this killer
for these healthier takes cardio blast.
on classic dishes.
118 Super set for
Super Size
Muscle growth
is a sure bet
with this
time-saving
80 technique.
SECTIONS
14 TRAIN 34 EAT 44 EDGE
Use loaded car- A low-cal spin Blair Redford
ries to strength- on traditional of The Gifted
en your abs and appetizers; the uses kettlebells
blow up your M&F staff rates to add lean
back and shoul- chocolate mass; train
ders; spark chip granola like Pittsburgh
biceps growth bars by taste; Steelers line-
with this fresh comparing backer James
curl; the side- the macros of Harrison; how
plank cable row white wine and to throw a cart-
will bulletproof champagne; wheel kick;
your core; how cook with nut Randy Lloyd’s
to work up to a butters to kill inspirational
clapping pullup. cravings. road to recovery.
ON THE COVER
CHRIS BUMSTEAD /// Photograph by STEVE SMITH
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
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Nick Orton Carl Walker
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F R O M T H E C E O By Nick Orton
officials controlling the sport. The irony

is that being underground has partly
b e en a d r iver for i ncrea s i n g t he
popularity of the sport, because young
people will always want something
which is mysterious and dark, in favour
of acceptable and sanitised. Ten years
on and I can see two things clearly. One,
there are so many more people who
are passionate about the sport of
bodybuilding. Two, the main media
still sell their stories on negatives in the
U K a nd ou r successes a re ra rely
published or recognised on TV and
mainstream channels.
The UK isn’t alone in its approach,

although it’s pretty much the worst
nation for demonising its sporting elite.
Compared with nations in Asia, the
contrast couldn’t be more different – for
example, in India, bodybuilders are
worshipped, treated like celebrities,
honoured for their achievements, and
rightly so. I spend a lot of time in India
with BodyPower, and I can see that
recognising bodybuilding successes
has been massively positive for the
overall fitness of the nation. It’s a simple
formula which the UK really need to
get a grip on. The best in any sport are
BODYBUILDING IS THE
revered by fans/ followers, and are
influential because of this. It makes
sense to me to recognise those at the
UK’S NATIONAL SPORT

top of their sport, so that they can
influence more. This is how you change
a nation and if done correctly, can be
massively beneficial to millions, just
A
ll hail British bodybuilding So why is it that the mainstream press as it has been in India. Rather than jump
because we a re the biggest in the UK love to hate bodybuilders? on the stereotype of ‘meat head’, doesn’t
m a r ke t i n E u ro p e a n d we Why does the death of a bodybuilder it ma ke sen se to fo c u s on t he
seriously out gun much larger automatically get linked to drug misuse commitment required to get into show
cou nt r ies i n comp et it ion s . and make the headlines, when the condition, and to look at the discipline
British Bodybuilding is alive, well, and crowning of new world champions required to train and diet.
consistently producing world class goes u n repor ted by ma i nst rea m
physiques across all classes. It is an media? It’s a bizarre approach to a sport Here at Muscle & F it ness we w i l l
incredible achievement that our small which is loved by so many-and the love continue to recognise the best, reward
nation continues to perform so well. for bodybuilding has never been achievements, and encourage the next
We represent well internationally, greater than today. generation…it’s all about you.
sending top class athletes right around
the world to showcase the depth of Te n y e a r s a g o , w h e n I s t a r t e d All hail our national sport and the
talent that we have in the UK. It’s a bold BodyPower, there was a stranglehold British Bodybuilder, the best in the
statement, but surely bodybuilding IS on competitors, where newcomers world.
our NATIONAL SPORT…we are damn were discouraged from joining what
good at it. was pretty underground from the
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THE
PRODIGY > Though he’s only 22 years old,

CHRIS BUMSTEAD came within three
points of shocking the bodybuilding
world and winning the Classic Physique
Olympia in Las Vegas in September.
Raising the question: Is the young
phenomenon destined to be the first
classic physique superstar?
BY JIM SCHMALTZ /// PHOTOGR APHS BY STE VE SMITH
C
H R I S BU M STEAD FE E L S LI K E AN ANOMALY: BOTH A days when proportion ruled the sport,
throwback to bodybuilding’s past and a portent of a more promising but not at the expense of strength and
future for the sport. Bumstead came out of nowhere—well, Canada— mind-blowing body parts, like Sergio
to win the classic physique division of the esteemed Pittsburgh Pro Oliva’s and Arnold Schwarzenegger’s.
contest on May 6. He then took that momentum into the Classic The classic physique division is only
Physique Olympia in Las Vegas on Sept. 15, when he lost to Breon two years old, and competitors are just
Ansley by a razor-thin margin—some observers say the newcomer should as excited as the fans are about this
have won the contest outright. At age 22, Bumstead has more potential than new category. It’s already drawing
Kendall Jenner has selfies. In other words, seemingly limitless. It’s easy to bodybuilders from more established
imagine him winning the Sandow sooner rather than later. classes. Some, like Ansley, are from the
212-pound division, while others have
Bumstead hardly looked like a dramatic shoulder-to-waist ratio, his crossed over from men’s physique,
newcomer in Vegas when he took the physique is an aesthetic masterpiece in tossing aside their boardshorts for the
stage at Orleans Arena, displaying the mold of the Apollonian ideal. The beefier but still aesthetically pleasing
polished posing skills, including a Ottawa, Ontario, native has been classic look.
vacuum pose that nearly brought the training for eight years and competing Bumstead didn’t hesitate when the
house down and would have earned since 2014 in traditional open body- IFBB announced the formation of the
a nod of approval from Frank Zane, building shows. While he hails from a classic physique division. He knew it
whose vacuum pose was legendary. At traditional bodybuilding background, was for him.
6’, 225 pounds, Bumstead is perfectly Bumstead has flirted with powerlifting, “It’s definitely an amazing category,”
proportioned for the classic category. though he looks nothing like the diesel he says. “As soon as they announced it,
With his mountainous delt span, beasts of that sport. His body displays I was dead set on it. I’m happy with
streamlined torso, tight abs, and power and artistry, harking back to the how I look and feel.”

Y
C H R I S BU M ST E A D
The judges at the Pittsburgh Pro felt game. I figured if that is what we’re surprisingly limits his ab work. “I’ve
the same way, awarding Bumstead trying to embody, then practice like never been a big advocate of training
the first-place trophy in a surprise those pros. I’ve always practiced the abs,” he says. “I find that they get
triumph for the young prodigy. The vacuum and have tried implementing worked through other exercises by
win qualified him for the Olympia, it in my posing routine. It really helps being forced to stabilize the body.
but Bumstead knew he had work to do keep my waist as small as possible. If you work your abs too heavy
before going up against Ansley, the Nothing looks smaller than a vacuum with weights, it’s just going to
reigning champ Danny Hester, and the waist, so it really brings back that grow your waist.”
rest of the top bodies in the quickly classic look.” When he does work his abs, he
expanding division. favours body-weight movements,
“There were some body parts I Trains Like a Beast, including leg raises and light
wanted to bring up,” he says. “I focused Looks Like a God crunches off a bench, among other
a bit less on my legs, because they have TO AVOID A THICK WAIST, Bumstead basic exercises. But don’t let his light
always been one of my overpowering
body parts. I put in an extra arm day
and trained my back a little harder.”
Bumstead also calibrated his diet
to maintain his favoured onstage
weight of 225 pounds. “I made my
I PUT IN AN
EXTRA ARM
DAY AND
TRAINED MY
BACK A LITTLE
HARDER.
weight limit a few days before the

show, and it just made it a lot easier
for my body to fill out and carb up.
It was easier getting in better
conditioning to match the guys
on the Olympia stage.”
It showed. Bumstead not only was
ripped and balanced but displayed a
thin, carved midsection that allowed
him to pull off that elusive vacuum
pose—a staple of the Golden Age
that you never see in the headlining
Mr. Olympia contest anymore, a fact
not lost on the young Canadian.
“It’s called classic physique for a
reason,” Bumstead says. “When you
look back at the original big guys
like Frank Zane and Arnold
Schwarzenegger, the vacuum pose
helped put them at the top of their
10 MUSCLE & FITNESS / JANUARY 2018 Shot on location at EOS Fitness, L as Vegas,NV
because I feel that they work the best

to cap my shoulders. And I always
start and finish with a lot of rear-delt
exercises just to even out the shape of
my delts.”
Crazy, but it works. Just look at the
accompanying photos for proof.
Classic Eats
for a Classic Look
AS AN INSTINCTIVE bodybuilder,
Bumstead doesn’t have a set routine for
shoulders. “I change it every workout,”
he says, though he always sticks to
his high-volume, heavy-poundage
philosophy. Yes, this was a common
style of training in the Golden Age,
when Franco Columbu, Arnold, and
Dave Draper all but lived in Gold’s
Gym in Venice, CA, training like
possessed men.
While that style of training isn’t for
everybody, Bumstead stresses that you
should find a routine that broadens
your delts and upper back while
thinning your waist, whether or not
you’re a competitor.
“I think it’s something all bodybuild-
ers should work on,” he says. “You want
to have the smallest waist possible
with the biggest legs and the biggest
shoulders. It’s definitely something
I work on.”
While Bumstead may train like
the old-school stars, he eats and
supplements like a 21st century
athlete. The Golden Age bodybuilders
slammed down gallons of milk, raw
eggs, and desiccated liver, but today’s
ab work fool you—Bumstead is a developed parts, because I’ve always pros have decades of sports science
heavy-volume, heavy-poundage loved Platz and pushing big, heavy and empirical research from different
advocate when it comes to other weights on squats.” eras of bodybuilding to help guide
showpiece body parts. His training In fact, he brings a Platz-level them. As with his training, Bumstead’s
is influenced by his Golden Age hero intensity to his shoulders, too. approach to diet is straightforward and
Tom Platz, the original king of quads “My shoulder training is a combo consistent. He’s not trying to reinvent
and one of the most intense lifters in of heavy weights and high volume,” the wheel or that Tupperware of
bodybuilding history. Bumstead says. “I’ve always shoulder- chicken and rice. He sticks with the
“I’ve always looked up to Tom pressed almost as much as I can enduring staples of decades of body-
Platz—his freaky legs and his crazy bench-press. I just go as heavy as building: chicken, oatmeal, eggs,
style of training,” Bumstead says. possible, overhead pressing about ground turkey, and veggies.
“I remember seeing videos of him 300 pounds. Then I go into extreme “My nutritional philosophy is nothing
squatting for countless reps with 400, high-volume lateral raises. I’ll do crazy,” he says. “When I’m doing
500 pounds and just killing himself. 10 to 12 sets [of 12 to 15 reps!] of just contest prep, I eat the same thing every
It’s why my legs are one of my most lateral raises in some workouts day. I usually have six meals, and it’s
MUSCLE & FITNESS / JANUARY 2018 11

the same thing every day. I stick to on my diet and supplements, then category is included in the slate of
whole foods and start with a certain that’s what’s going to put me on top.” contests. But either way, he’s going
amount of calories and just chip away While he’s not quite at the sport’s to put most of his focus on the
at it. I’ve prepped where the only carb summit, he served notice in Las Vegas Mr. Olympia in 2018. And once he
I ate for 12 weeks was rice, just because on Sept. 15 that he’s coming for gets the Sandow in his hands, he
it was consistent. It tasted good, and bodybuilding’s biggest trophy. The intends to hold on to it.
my body felt good.” battle between Bumstead and Ansley is “I want to get the Olympia, for sure,”
For supplements, he takes BCAAs sure to be repeated next year, as more Bumstead says. “When I get it, the goal
in the morning, then takes more of rising stars continue to find their way is to hold it for as long as possible. I’m
these key aminos throughout the day. into the nascent classic division. so young right now, and I’ve gotten so
He uses MHP products and downs a Bumstead will consider doing the close already. I feel it’s definitely an
shake before and after training. The Arnold Sports Festival next year if the attainable goal.”
key, he says, is consistency. Don’t over In the meantime, the classic prodigy
think it. is sticking to his roots. He’ll stay in
Ottawa, where he attends college
Back to the Future part-time, studying health sciences.
BUMSTEAD’S NO-NONSENSE philoso- But make no mistake: Bumstead
phy mirrors that of a great from the I WANT TO GET is the first of a new type of body
Golden Age of the sport, Dave Draper,
who famously said about bodybuild-
THE OLYMPIA. building superstar. With grumblings
about the bloating mid-sections of
ing: “The secret is there is no secret.” THE GOAL IS TO some of the big boys in this year’s
“I’m young, but I’m already a believer HOLD IT FOR AS main Mr. Olympia show, some
that there are no secrets, and it all
comes down to being consistent, being
LONG AS bodybuilding fans are wondering if
classic should be the standard of the
the hardest worker,” Bumstead says. POSSIBLE. entire sport and not just a warm-up
“So if I can come in every day in the act. In Chris Bumstead, they may
gym, push myself the hardest, and stay have their best argument.
DELTS FOR DAYS

Chris Bumstead’s Killer
Shoulder Blast
CLASSIC PHYSIQUE OLYMPIA
runner-up Chris Bumstead nearly won
in September, partly thanks to his
bulging, bowling-ball delts that high-
lighted his shoulder-to-waist ratio, a
key feature in the classic look. With a
background in powerlifting, Bumstead
loves to lift as heavy as possible,
working in a few challenging intensity
techniques during every routine. He
also acts like the bodybuilders from
the Golden Age of the sport, who
toiled in the gym doing high sets and
reps with superheavy poundages.
On the next page, Bumstead shares
one of his favourite delt programs.
Feel free to adjust the sets and reps
to suit your ability, but use the
intensity techniques. He also suggests
a thorough warm up and delt hangs
to finish the routine. (See the
instructions below the workout.)

BUMSTEAD’S
SHOULDER BLAST
EXERCISE SETS REPS
SINGLE-ARM 4 10–12
REAR FLYE
DUMBBELL PRESS* 4 8–10
STANDING BARBELL 4 12–15

PRESS**
LEANING DUMBBELL 6 8 (FIRST 3 SETS),
LATERAL RAISE*** 10 (REMAINING
3 SETS)
REVERSE PEC DECK 4 8 TO FAILURE (GO
AS HEAVY AS
POSSIBLE)
DUMBBELL FRONT 3 20
RAISE
DELT HANG**** 2 45 SEC. EACH
* Start with 2 warm-up sets, then do the

4 sets as heavy as possible. Do the
concentric portion fast, shooting out at
bottom, then slowly bring the weight
down.
** Use lighter weight. Perform reps super-
strict and slow.
*** Hold the weight at the top of the rep for
3 seconds for the first 3 sets. Do the other
3 sets the standard way.
**** Sit upright on a bench and hold
2 heavy dumbbells (as heavy as possible).
Let the weights hang slightly behind you,
stretching your traps and delts. Hold for
45 seconds.
FOR MORE
on Chris Bumstead, follow him
on Instagram @cbum_.
THE LATEST IN TRAINING, RECOVERY, AND GEAR
GET LOADED
Six carry variations to load
WHAT IT IS
Loaded carries have you
toting around various tools
your frame with muscle. in different positions. They don’t
T
target one muscle. Instead,
o build a rock-hard core, grip they hit many, as well as
strength, and a big upper your entire nervous
back, the loaded carry reigns system.
supreme. You’ve probably
done the basic farmer’s walk,
but now it’s time for a new twist on
this classic muscle-building move.
TRAP-BAR CARRY
DO IT: Stand in the trap
bar, grab the handles,
and walk forward and
backward for distance.
14 MUSCLE & FITNESS / JANUARY 2018 Photographs by Per Bernal

By Chris Gray, C.S.C.S.
1. TRAP-BAR TRIFECTA
The neutral-wide grip handles of the trap bar are easier on the
shoulders. This versatile tool also allows you to stand inside it
with the weight aligned with your sides, which is generally a more
optimal position. Try these three trap-bar variations:
TRAP-BAR
OVERHEAD CARRY
DO IT: Standing in
front of the trap bar,
grab the handles and
curl and press the
bar overhead. Brace
your core and begin
to walk forward for
distance.
TRAP-BAR
FRONT CARRY
DO IT: Hold the trap
bar by its handles
with arms bent at 90
degrees. This move
is sure to blow up
your shoulders,
biceps, and traps.
HOW TO PROGRAMME: HOW TO DO IT:
1For single- 2 3 1Pick up the 2 3

Use lighter Add three Move As you get
arm carries, weights for carry item, brace forward, comfortable
walk 10 to 20 longer variations a your core, taking small, with the
yards or 10 to distances or week to your and stand up choppy steps loaded
15 seconds as a warm-up. traditional tall with your with a slight weight, your
for each arm If you’re workouts. shoulders bend in your stride length
for 2 to 3 sets. using heavy peeled back knees. can open up
Double the weights, and eyes as long as
distance or shorten the forward. your posture
time for dual distance and stays solid.
carries. implement as
a finisher. F I V E M O R E L O A D E D - C A R R Y VA R I A T I O N S >

T R A I N G E T L O A D E D
2. DUAL
OVERHEAD
This variation, in
which you carry
two kettlebells or
dumbbells over-
head, will help pack
on size to your
shoulders and the
smaller supporting
muscles like the
triceps and traps.
You won’t be able
to go as heavy, but
that’s OK. Just
increase the
distance that you
walk for optimal
time under tension.
DO IT: Pick up two
kettlebells and
press them directly 3. SINGLE-ARM
overhead, keeping a FRONT-RACK CARRY
slight bend in your This one-sided, front-loaded carry will
elbows. Work on make your core fire like crazy while
keeping your rib helping correct piss-poor posture.
cage tucked down DO IT: Clean one kettlebell so it’s in the
and in, and aim to front-rack position. Brace your core, then
get your biceps as begin to walk forward.
close to your ears
as possible.
BALANCING
ISSUES?
For the bottoms-up carry, point
your elbow directly ahead, or to
alleviate pressure, externally
rotate the shoulder slightly
and point the elbow
outward a bit.
4. SINGLE-ARM
BOTTOMS-UP CARRY
This variation increases strength and
stability in your core and shoulder as
you fight to balance the kettlebell.
DO IT: Hold the ’bell bottoms up by the
handle. Keep arm bent at 90 degrees.
16 MUSCLE & FITNESS / JANUARY 2018 Shot on location at Global Fitness Studio, Gardena, CA
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T R A I N G E T L O A D E D
5. GOBLET
CARRY
The goblet carry is
another variation that
will challenge your
core immensely, since
all the weight is front
loaded. In addition
to fixing that
desk-jockey posture,
your biceps, shoul-
ders, lats, and fore-
arms will be burning.
DO IT: Grab a kettle-
bell by the horns and
bring it up to your
chest (bent arms),
about an inch off your
sternum. Then begin
to walk forward or
laterally.
WANT
MORE OF A
CHALLENGE?
Perform this carry
walking backward.
6. DUAL CARRY
This spin on the farmer’s walk has you
holding one weight overhead while carry-
ing the other at your side. As with most of
the carries here, this is a test of shoulder
strength. But the offset weight will also
challenge your core as you fight to stay
completely upright.
DO IT: Hold one kettlebell at your side
and a slightly lighter one overhead, keep-
ing a slight bend in your elbow. Be sure to
switch sides each set to avoid imbalances.

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T R A I N M O V E O F T H E M O N T H By Prince Brathwaite
BAND TOGETHER
Add a resistance band to your dumbbell
curls to activate new muscle.
T
here is no shortage
FORM TIP
of curl variations With your palms up,
to sculpt a head- curl with a slow,
turning set of pipes. controlled, full
The go-to is usually range of motion to
the barbell curl, while recruit more
muscle fibres.
variations such as EZ-bar
curls to ease wrist pain
and hammer curls to
create denser bi’s are also
options. But the banded
dumbbell curl is an
often-overlooked variation
that’s incredibly useful.
Looping a band on the
inside of two dumbbells
forces your forearms to
turn inward and stay
that way, which activates
even more muscle than
a standard curl. Why?
Because you’re now
fighting to keep your
palms facing up as you lift
the weight. This new,
literal twist on the
curl isn’t easy, but it’s
definitely worth it.
HOW TO DO IT
BANDED CURL
1 Stand on the
middle of a looped
resistance band.
2 Loop both ends of

the band around
the inside of the dumb-
bells while holding them
with your palms up.
3 Brace your core

and then curl the
dumbbells up until
they reach about
shoulder level.

T R A I N A B S & C O R E By Matt Pudvah, C.S.C.S.
SIDE
HUSTLE
Add rows to your
side plank to build
a crazy-strong core.
W
hen working abs,
most guys crunch
away to target their
rectus abdominis
(the blocky,
aesthetic portion of your
midsection). Those same guys
also end up with a weak core,
which is a problem when you TRAINER TIP
consider that it’s activated You can also wrap a
thin superband
during main lifts like the back around a pole or a
squat and deadlift. One way power rack for
to fix this is to work on your a lighter pull.
rotational strength—that is,
your ability to resist core
rotation. The stronger your
ability to resist, the more
stable you’ll be during major
compound movements,
making you better at them.
The side-plank cable row,
which has you row weight
while in a side-plank position—
forcing your core stabilisers to
fire like crazy—should become
a staple in your routine.
Oh, and you’ll build a set of
well-defined obliques, too.
HOW TO DO IT
SIDE-PLANK CABLE ROW
1 Set a cable
machine to the
lowest setting with a
2 Facing the cable,
reach for the cable
with your top hand,
3 Drive through
your forearm and
the edges of your feet
4 Row the weight
to your side,
leading with your
D-handle attached and making sure it fully to keep your hips off elbow. Do not let your
assume a side-plank extends before pulling. the floor. hips rotate.
position—propped up
on your elbow, legs
straight, core tight, feet FORM TIP: To help stabilise, press your bottom forearm and hand, palm down, into the floor,
stacked. effectively creating tension in your shoulder and lat.
Photographs by Per Bernal MUSCLE & FITNESS / JANUARY 2018 21

T R A I N B O D Y W E I G H T By Lee Boyce, C.P.T.
TAKE YOUR PULL-UP

3 S T E P S T O. . .
SERIOUS POWER
TO NEW HEIGHTS
Clapping pull-ups aren’t the most important
Use these three power-based exercises to
help build upper-body explosiveness.
MEDICINE BALL SLAM

Hold a medicine ball overhead and, in one
move in your training repertoire, but doing motion, propel the ball to the floor, using
your entire body. Perform sets of 6 to 15 reps.
them is an impressive show of strength.
PLYOMETRIC PUSH-UP
D
on’t expect the clapping upper-body power to execute. Perform a basic push-up but with enough
force so that your hands leave the ground.
pull-up to be the catalyst for If you can do one (or 10), give Do not clap them, though. Perform sets of
supersizing your upper yourself a golf clap. It you’re not 6 to 10 reps.
body. To do that, rely on yet able to perform a clapping
moves like heavy rows pull-up—and there’s no shame OVERHEAD THROW
Find an empty field or gym with a high
and bench presses. However, the if you can’t yet—use the form- ceiling. Holding a med ball in a full squat,
clapping pull-up does require focused, power-building tips at fully extend your body and launch the ball
serious core stability and right to make it happen. behind you. Repeat for sets of 4 to 6 throws.
HOW TO DO IT
C L A P P I N G P U L L- U P
FORM CHECK
1 Hang from a pull-

up bar with
a grip that’s slightly
2 Squeeze your
shoulder blades
together and pull
3 Let go of the bar,
clap your hands
together, and then
Squeeze your shoulder
blades together before
pulling to recruit more back
muscles. This will increase
wider than shoulder yourself up until your catch yourself on your power and prevent
width. Make sure that chin is over the bar. the bar, ideally in the your elbows and shoulders
your arms are fully You can use a little same hand position. from carrying most
extended. body English to Brace for the of the load.
increase your power. negative rep.

T R A I N S P E E R O F I N F L U E N C E By Andy Speer, C.S.C.S.
SKIP THE EXCUSES

Squeezing in workouts this month can
be challenging—unless you have a plan
to conquer the holiday rush.
HYPERTROPHY
If you have only 30 minutes, try this
timed lifting method to maximise
your pump. It’s a modified version
of one of my favourite bodybuild-
ing plateau busters, Vince Gironda’s
8x8. For the sake of time, we’ll make
it 5x5. But don’t worry, you’ll still get
the cell-volumising pump to fill out
that holiday sweater that Grams
knit for you.
The protocol is simple: Work for
30 seconds, rest for 30 seconds. Do
this five times, then move on to the
next exercise and do the same for it.
Keep weights moderate. You are
chasing the pump; this is not a
strength routine.
For chest/triceps, do: Close-grip elevated split squat (all right
bench press, incline dumbbell leg, then all left leg), and
press, decline cable flye, triceps hamstring curl.
cable extension, and push-up. For a full-body workout, do:
For legs, do: A squat variation, A squat variation, standing
Romanian deadlift, rear-foot- dumbbell shoulder press,
seated cable row, push-up, and
HIIT IT
EZ-bar curl or weighted crunch.
Remember: Coming to failure
JUMP ROPE WORKOUT is acceptable and even ideal on
NO
the last set of each exercise.
DIRECTIONS: Perform all exercises for EXCUSES
Focus on the concentric
1 minute with no rest between moves. Even with a
Do 3 rounds. (positive) motion. You will also busy holiday
get a metabolic hit from the schedule, you
EXERCISE TIME constant movement and short can still get in a
rest periods. great workout.
JUMP ROPE 1 MIN.
OVERHEAD SQUAT WITH JUMP ROPE 1 MIN. FAT LOSS/HIIT
SQUAT JUMP 1 MIN. Stuck in the house—or some-
BEAR CRAWL 1 MIN. where with no weights—over
the holidays? Bring a jump rope
LATERAL PLYO PUSH-UP 1 MIN. and do this challenging circuit
ALTERNATING SCISSOR KICK 1 MIN. (at left) every other day to burn
ALTERNATING FORWARD LUNGE WITH 1 MIN. off the holiday fat.
OVERHEAD REACH AND ROTATION*
Rest 1 minute between rounds.
*hands
Perform this while holding the jump rope with
shoulder-width apart.
Photograph by Jay Sullivan MUSCLE & FITNESS / JANUARY 2018 23

T R A I N B E A S T M O D E
4 TIPS FOR
GETTING HUGE
Eddie Hall reveals how he
overcame a height and weight
disadvantage at the 2017
World’s Strongest Man.
A
t 6ft 3 ins tall and weighing just over
400 lbs, I can hardly be considered
small. But compared to my two main
rivals at this year’s World’s Strongest
Man – American Brian Shaw and Iceland’s
Hapthor Bjornsson – I had a considerable size
disadvantage.
Brian is 6 ft 8 ins and Thor is 6 ft 9 ins so l was

giving away about half a foot in height and some
20 lbs to 30 lbs in weight. I was up against giants;
the supermen of the world. People said I’d never
beat them because they’re so big and athletic.
But there is always an answer. There is always
a way. Nothing is impossible. That’s what drove
me – to show that if you put your heart and soul
into something you can achieve anything.
It was the same with the 500 kg deadlift – people

said I’d never do it. But I did and I was determined
to find a way to beat Brian and Thor. Here’s how I
did it.
1 PERMA BULK
I knew I had to get bigger so I ate bucketloads
of food daily. My weight increased by a stone
(14 lbs) every year of my life until last year when
I actually weighed more than my age, which is 29.
I maxed out at 30.5 stone (428 lbs) and realised I was getting
too big. I couldn’t move around properly or put my shoes
and socks on but I felt so strong. So I went down to 190 kg
(419 lbs) for the World’s Strongest Man.
2 EAT MORE FATS

In the 12 months leading up to the World’s Strongest
Man I ate a lot more fats. I couldn’t eat enough food to put
FIND OUT MORE weight on so I swapped some carbs and protein for fats just
proteindynamix.com to add bulk. I ate more animal fats, such as sausages and
pork and other fats, like coconut oil, nuts and peanut butter.
It’s tough to count such huge amounts of calories but I was
easily consuming 12,000 a day.
24 MUSCLE & FITNESS / NOVEMBER 2017
By John Plummer
2.2G SUGARS
3G NET CARBS
3 TAKE SUPPLEMENTS
I’m lucky to have my own product range
with Protein Dynamix called the Eddie Hall Series.
20G PROTEIN
I made particular use of the mass gainer, BCAAs
and creatine.
4 CARB UP
The World’s Strongest Man lasts a week and
during this time I ate lots of slow release stuff like GET YOURS NOW
porridge and pasta and had plenty of energy drinks. proteindynamix.com
I relaxed on the protein – my body didn’t need it as
much.
Photograph by Christopher Bailey

T R A I N F I N I S H E R S
STRAIGHT-UP
BALLIN’
Slam and jump your
way to sharp abs while
building serious power.
BALL + BOX FINISHER
When to use it: This is more
of a cardio and abs workout,
so tack it on at the end of
any strength training or
hypertrophy workout.
If you performed a high-
intensity routine, you’ll
probably be too tired to
perform this right.
Why do it: Slamming a ball

from overhead taxes your core
as you extend and contract your
entire body to slam the ball
downward as hard as you can.
It also engages muscles in your
upper and lower body, like your
hamstrings, shoulders, triceps, and
glutes. The best part? In addition
to becoming a more ripped and
explosive human, you’ll relieve
some serious stress.
Get it done: Perform one slam,

then immediately perform 10 box
jumps. Be sure to land softly, heels
first, and to step down off it. Then
perform two slams and nine jumps.
Continue adding one slam and
removing one jump until you reach
10 slams and one jump. Perform
two rounds with a three-minute
break between rounds.
FINISHER TRAINER TIP

Take your time to
BALL+BOX COMBO set up for the next rep
EXERCISE SETS REPS
so that when you
explode, it’s a quality
BALL SLAM 10 1–10 effort. Quality over
BOX JUMP 10 10–1 quantity.

By Adam Bible // Workout by Lee Boyce, C.P.T.
Slam 1 2
Ball vs.
Medicine
Ball
Know the
difference between
these spherical
tools, and use
them to boost your
power output while
working up a sweat.
MEDICINE BALL
Both balls can range
anywhere from two to
50 pounds, but the
main difference is
that a medicine ball
(shown at left) is softer,
is a little larger in
diameter, and will
bounce back when
tossed against a wall
or slammed to the
floor—some balls have 3 4
less bounce than
others.
Best for: Wall
tosses, diagonal chops,
push-ups, and partner
drills—like sit-ups to
overhead tosses and
chest passes.
SLAM BALL
A slam ball is more
compact and built
with a harder shell. It’s
made to be thrown
anywhere—inside or
outside. And because
it won’t bounce back,
you can throw it as
hard as humanly
possible.
Best for: Overhead
slams, broad jumps to
passes, lateral throws,
chest passes.

T R A I N F O R M C H E C K
5
3
REASONS 1
YOUR 4
PUSH PRESS
SUCKS
Odds are you’ve
been missing out
on the full benefits
of this power builder.

By Brad Baldwin, C.S.C.S.
T
he push press allows you to use leg drive, when pressing,
to build a powerful upper body. A little lower-body means
you can add more weight on the bar than you could if you
were to perform a standard military press. Of course, more
weight on the bar translates to a greater muscular
response. Unfortunately, most people don’t do it often because
it’s difficult to learn, and when they do, well, their form is far
from ideal. Here are five reasons you might be struggling with
the movement and how to correct it.
FIX THESE PUSH PRESS PROBLEMS
1 2
Your knees shoot Your bar
forward placement is wrong
If your knees shoot forward when Ideally, the bar should be resting
you dip down, then there’s a good on your shoulders and clavicle—
chance your hips aren’t dropping straight not too far forward and not pressed up
down to transfer maximal force. Instead, against your neck. This lines the weight up
push your knees outward on the dip, as with your hips so that when you press,
you would with a squat, to better use your you can transfer all your force in one
power. straight line.
3
You’re not breathing
4
properly Your grip
Breathing sounds simple is off
enough, but a lot of The proper grip can vary by a few
people—both newbies and pros—screw inches from person to person, but
this up, which is a shame since proper the ideal range is between the start of your
breathing can add several reps to your set. deltoid and six inches outside it. Any
Before you start the dip, take a big breath wider and your leverage will be weak-
into your belly. Exhale at the top of the ened. Any closer and your elbows won’t
push press, then inhale again when the be in the right position to help you drive
barbell descends to your shoulders. the weight overhead.
Repeat this process for every rep.
5
You’re not catching the weight
One thing new push pressers don’t think about is how to absorb the weight on the
descent. When you become pretty strong at the movement, and the weight begins
to add up, you put your rotator cuff in danger when you slowly lower the weight
down as you would with a military press. Instead, let the bar fall at a reasonable speed and
bend your knees a bit, so you dip about three inches. This will ensure that you catch the
falling weight and absorb the load more efficiently.
Photographs by Edgar Artiga MUSCLE & FITNESS / JANUARY 2018 29

T R A I N T R A I N I N G M E T H O D S
PICTURE
PERFECT
By lifting with only
a small percentage
of your 1RM, you’ll
be able to perfect
your form.
30
5/3/FUN
MUSCLE & FITNESS / JANUARY 2018
Follow Jim Wendler’s
classic plan to become the
strongest version of you.
Photographs by Per Bernal

By Brian Matthews, C.S.C.S.
S
ince it debuted in After two three-week cycles,
2009, millions of you’ll go back to Week 1 and W E E K LY S C H E D U L E
satisfied strength try to set a rep record with
disciples have the original weight on your WEEK 1:
pledged their alle- last set. The same goes for EXERCISE SETS REPS
giance to the church of Jim Weeks 2 and 3. After you find
Wendler’s 5/3/1 training your new rep max, you’ll use BENCH PRESS 3 5
protocol. There are four a one-rep max calculator
variations available on (which you can find online)
DEADLIFT 3 5
jimwendler.com, and they all to find your new max SQUAT 3 5
share one fundamental and start the cycle over. For
principle: progression the accessory protocol OVERHEAD PRESS 3 5
over time. (listed as “First Set Last”),
Wendler’s no-nonsense, you’ll perform the same FIRST SET LAST* 5 10
bare-bones approach to movement for five sets
strength development of 10 reps in Phase 1 and five WEEK 2:
spurned personal bests in sets of five reps in Phase 2.
practitioners from Kansas Load the bar with the EXERCISE SETS REPS
to Kathmandu. For those amount of weight that you
BENCH PRESS 3 3
who have heard about the used for the first set of that
system but were uncertain specific day. DEADLIFT 3 3
on how to do it, let us school
you in the ways of 5/3/1. WHY IT WORKS SQUAT 3 3
The secret sauce in Wend-
WHAT IT IS ler’s programme isn’t a secret
OVERHEAD PRESS 3 3
A programme that centres at all. Rather, it’s just small, FIRST SET LAST* 5 10
on just four compound lifts: incremental progression
the bench press, back squat, and consistency. By using
deadlift, and overhead press. manageable weight,
WEEK 3:
Wendler uses a periodised you’ll A) grease the groove EXERCISE SETS REPS
plan, in which you alternate with your lifts, making you
volume and intensity based better at them; and B) BENCH PRESS 3 5, 3, 1
on a percentage scale to allow your body to adapt
ensure safe and effective to handling big weight.
DEADLIFT 3 5, 3, 1
weekly progression. While the accessory SQUAT 3 5, 3, 1
Wendler believes in small protocol isn’t fancy,
weight jumps with an performing a total of OVERHEAD PRESS 3 5, 3, 1
emphasis on form to perfect 50 reps with relatively heavy
the movement. weight is a sure-fire way to
FIRST SET LAST* 5 10
add mass to your frame. * During Phase 2, perform 5 sets of 5 reps.
HOW TO DO IT
You’ll follow a three-week P E R C E N TAG E S
cycle, performing three
sets of five reps in Week 1, NOTE: All percentages are based on 90% of your true one-rep max.
three sets of three reps in PHASE 1 PHASE 2

Week 2, and three sets of
five reps, then three reps, WEEK 1: WEEK 1:
then one rep during Week 3. 65%–75%–85% 65%–75%–85% AMRAP
Each set and rep scheme WEEK 2: WEEK 2:
will be accompanied with 70%–80%–90% 70%–80%–90% AMRAP
different percentages for WEEK 3: WEEK 3:
you to base your sets on. 75%–85%–95% 75%–85%–95% AMRAP
*On the last set of Phase 2, perform as many reps as possible (AMRAP), hitting at least the prescribed reps for that day.

T R A I N M O B I L I T Y By Brian Matthews, C.S.C.S.
THE LOW DOWN

Start from ground zero to build up to an
THE PROGRAMME
RELEASE
ass-to-grass squat, the hallmark of mobility. EXERCISE SETS REPS
A
ROLL FEET 2 60 SEC. PER FOOT
n ass-to-grass (ATG) squat is considered the sure sign of a mobile,
WALL ANKLE 2 6 PER LEG
injury-free lifter by strength coaches everywhere. But if you can’t hit MOBILITY DRILL*
that position, how do you get your squat deeper? Focus on tissue
ROLL HIP FLEXOR 2 60 SEC. PER SIDE
quality, motor control, and strength. Master these, and even if you
*Stand in front of a wall, feet staggered, with front foot
have the squatting ability of the Tin Man in a blizzard, you can firmly planted, 6 inches from wall. With hands on wall,
become a pliable panther with our ATG attack. lean front knee forward until it makes contact.
FA M I L I A R I S E
THE PROBLEM stopchasingpain.com, “where you
The slightest knee bend has your think it is, it ain’t. The knee can EXERCISE SETS REPS
joints feeling as if they’re being only do what the foot can control ASSISTED SQUAT HOLD* 3 30–60 SEC.
stung by a legion of habanero- and the hip will allow.” Translation:
*Hold on to a power rack or a suspension trainer and
coated wasps. So you neglect the Mobilize your feet, ankles, and hips squat as low as you can. Aim to get rid of the support
and work on holding a standard deep squat.
squat. In the end, though, avoiding for a better range of motion.
a movement because of pain will
STRENGTHEN
make the problem only worse and THE FIX
you more immobile. Release, familiarise, and strengthen. EXERCISE SETS REPS TEMPO**
Meaning, roll out all the areas BARBELL BACK SQUAT* 2 10 5-5-5
mentioned above to break up
*Use 50% of your one-rep max.
THE CAUSE tight muscle tissue. Then practice **For the tempo: The first number represents the time
spent on the lowering phase of the lift, the second
The biggest culprit silently affect- squatting deep, either assisted or represents the pause, and the third is the up portion.
ing millions of Americans on a on your own. Finally, reinforce
daily basis is a sedentary lifestyle— your newly found range of motion
you can’t squat low if you by performing slow, tension-
never squat low. focused squat sessions.
Beyond that, says
Perry Nickelston, a
chiropractor with
SWEET
RELEASE
Foam-roll on a
regular basis
to avoid
move-restricting
muscle knots.
32 MUSCLE & FITNESS / JANUARY 2018 Photograph by Per Bernal

HARD.
WORK.
Creatine helps push nutrients into your muscles
for that full, hard look everyone is after.
We recommend taking one scoop of Best Creatine™
with your pre-workout and another scoop with
your post-workout meal for increased strength,
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BPISPORTS.CO.UK
WHAT'S IN THE FRIDGE THIS MONTH
RESCUE PARTY
Throwing a holiday rager?
These lower-calorie takes on
traditional appetisers
taste just like the real
thing, so you can fool
your guests yet
save that
six-pack.
I
t’s the season of
excess: sugary
cocktails, deca-
dent dips, gut-bust-
ing mains, and
fattening nogs, all
guaranteed to pack
on the pounds. But
what if there was a
way to serve your
favourite holiday fare
without completely
blowing up your macros?
You’d be one merry SOB.
Well, merry this: We’ve
taken three popular
party recipes and
“healthified” them just
enough to turn them into SKINNY DIP
Lighten up a
more nutritious—but just spinach-artichoke
as delicious—cheat treats. spread with Greek
yogurt and
OK, they may bend pita chips.
your diet a bit, but they
won’t break it. Now who’s
the wise man?
B A R B E C U E C H I C K E N S L I D E R S W I T H C O L E S L AW è

E A T H O L I D A Y A P P E T I Z E R S
PR EV I OUS PAG E
GREEK
SPINACH
AND
ARTICHOKE
DIP
S E RVE S 8
2 tsp olive oil

2 garlic cloves, minced
10 oz frozen spinach,
thawed and drained
1 (14 oz) can artichoke
hearts, drained and
chopped
1 cup plain nonfat
Greek yogurt
POWER
1 cup reduced-fat cream PRODUCE
cheese Cabbage has
½ cup grated Parmesan cancer-fighting
cheese antioxidants and
packs a real feel-
Salt and pepper fuller-longer
fibre punch.
1. Heat oil in a large sauce-
pan over medium heat. Add
garlic, spinach, and arti-
chokes. Cook until tender,
about 5 minutes.
2. Stir in yogurt and cream
cheese. Add Parmesan and
salt and pepper to taste.
Cook, stirring occasionally,
until thickened, 5 to 10
minutes. Serve warm.
THE MACROS
116 7g
CALORIES PROTEIN
9 g 7 g
CARBS FAT NO BONE
TO PICK
Buy boneless,
skinless chicken
breasts, which are
more convenient
FUN FACT: and lower in

calories.
SMALL AND BIG

PORTIONS OF
FOOD ARE
EQUALLY FILLING
AFTER 15
MINUTES, A
STUDY FOUND.
36 MUSCLE & FITNESS / JANUARY 2018 Photographs by Linda Xiao
SLOW-
COOKER
BARBECUE
CHICKEN
SLIDERS
WITH
COLESLAW
S E RVE S 12
FOR PULLED CHICKEN

Salt and pepper
2½ lbs boneless, skinless
chicken breasts
1 medium onion, diced LIKE
2 cups barbecue sauce IT HOT
1 tbsp Worcestershire Regularly chowing
down on spicy
sauce foods can add
years to your life,
FOR COLESLAW research
½ cup reduced-fat mayo shows.
2 tbsp apple cider
vinegar
1 tsp Dijon mustard
Salt and pepper
½ head green cabbage,
shredded
½ head red cabbage,
shredded
2 carrots, shredded
12 whole-wheat slider
buns
GET FIRED UP
1. Salt and pepper Capsaicin, found in
chicken; set aside. In a jalapeños, can boost
5- to 6-quart slow cooker, your metabolism
add onion and sauces. and make you
feel full.
Add chicken and coat
with sauce. Cook on low
for 6 to 8 hours, then on
high for 4 to 5 hours.
2. To make coleslaw,
combine mayo, vinegar,
mustard, and salt and
pepper to taste. Add
cabbages and carrots; stir. BAKED JALAPEÑO POPPERS
3. Remove chicken from
S E RVE S 10
slow cooker and shred,
then spoon onto buns; top 8 oz whipped low-fat cream 2. In a medium bowl, stir 15 to 20 minutes. Remove
with slaw. cheese together cream cheese, from oven and serve
½ cup shredded cheddar, garlic powder, immediately.
sharp cheddar onion powder, and salt and
½ tsp garlic powder pepper to taste.
¼ tsp onion powder 3. Spoon filling into each
Salt and pepper jalapeño cavity. Then
THE MACROS 10 jalapeños, halved top jalapeños with a sprinkle THE MACROS
322 33 g lengthwise, seeds removed of panko crumbs. Place 130 4g
CALORIES PROTEIN ½ cup panko breadcrumbs peppers on baking sheet, CALORIES PROTEIN
cavity-side up. Lightly coat
33 g 7 g 1. Heat oven to 325°F. Line a peppers with cooking spray. 6 g 10 g
CARBS FAT baking sheet with parchment Bake until filling melts and CARBS FAT
paper. panko crumbs are golden,

E A T R E C I P E O F T H E M O N T H By Nick Massie
NO-DOUGH
PALEO PIE
Slash carbs by
piling pizza
toppings on a
savory chicken
breast “crust.”
CHIPOTLE
CHICKEN
PIZZA
S E RVE S 2
4 bacon slices
2 boneless, skinless
chicken breasts
Ga Ga Garlic Paleo
Grind spice blend
Olive oil
2 tbsp tomato puree
1½ chipotle peppers,
chopped
¼ small red onion, sliced
¼ avocado, sliced
Cilantro, chopped
1. Cook bacon until crisp.

Crumble and set aside.
2. Heat oven to 450°F.
Pound chicken until thin
and as round as you can to
create pizza “crusts.”
3. Sprinkle Ga Ga Garlic on
both sides of chicken.
Drizzle olive oil on a sheet
pan. Place chicken on pan
and bake for about 7
minutes, or until chicken
is cooked through.
4. Remove chicken from
oven and top with tomato
puree, chipotle peppers,
FO OD & PROP ST Y L I NG BY L I SA J E R NOW
onion, and bacon. Bake

for 10 minutes.
5. Top with avocado
and cilantro.
HOT TIP ON
HOT PEPPERS THE MACROS
Smoke-dried jalapeños 574 50 g
can lower your risk of CALORIES PROTEIN
heart disease by lowering
the cholesterol and 14 g 35 g
CARBS FAT
triglycerides in
your blood.
38 MUSCLE & FITNESS / JANUARY 2018 Photograph by Travis Rathbone

E A T C H E F ’ S T I P S By Jeff Tomko
STRAIGHT BALLIN’
Add healthy pecan
butters to your holiday
FOR MORE
ingredient list. Chef INFO
GAVAN MURPHY on Murphy’s line of
shows you how. nut butters, plus
his recipes, go to
beardyboysinc.com.
NO-BAKE
SMASH BALLS
M
ost of us, at some point, are “Everyone—especially us in the S E RVE S 12
going to give in to the fitness world—has a sweet tooth,”
sugar cookies and fudge Murphy says. “They want to have 1/2 cup pecan butter
squares that overtake some sort of decadence. This is it. 1/2 cup cinnamon-infused pecan butter
2 tbsp coconut oil
office counters and parties Pecan butters are your healthy treat.”
1 cup old-fashioned oats
everywhere this season. Even so, With just four grams of sugar, nut 1/2 cup shredded unsweetened coconut
this array of treats doesn’t mean you butters are a perfectly healthy 2 tbsp maple syrup
have to be an enabler to unhealthy alternative for your holiday dessert
eating habits. cravings. They can be added to 1. Soften pecan butters and coconut oil
F O O D S T Y L I N G B Y S U S A N O T T AV I A N O
by heating in the microwave for about

Instead, provide more gut-friendly enhance Greek yogurt or any
20 seconds.
indulgences by dropping the sugar smoothie. Or they can be made 2. In a large mixing bowl, combine
and flour and adding nut butters to into toothsome snacks like pecan butters, oats, coconut, and maple
your ingredient list. According to Murphy’s No-Bake Smash Balls syrup. Shape into 1-inch balls and
chef Gavan Murphy, known as the (recipe at right). refrigerate for 1 hour. Then serve.
Healthy Irishman, cooking with nut “Pecan butters are great treats on
butters is an effective way to main- their own,” Murphy says. “They’re THE MACROS (2 BALLS)
tain a low-carb diet—even during the more decadent but also healthy 519 6 g 18 g 11 g
C ALORIES PROTEIN CARBS FAT
holidays. because they’re low in sugar.”
Photograph by Brian Klutch MUSCLE & FITNESS / JANUARY 2018 39

E A T F O O D F I G H T By Lizbeth Scordo
STOP WINING!
too. “You can sometimes fit up to
15 ounces in a wineglass, so it’s much
easier to overdrink,” Goodson says.
But remember: Any wine—white,
White wine vs. champagne. red, or sparkling—is a better choice
I
f you can make it through all your wine, which one is a smarter choice? than nearly every cocktail in
holiday gatherings without Amy Goodson, R.D., who has worked existence, since liquor packs a ton
imbibing, well, Santa hats off to with the Dallas Cowboys, says that of calories in a much smaller
you. But if you’ve resigned going with sparkling wine is more serving. Plus, it’s often combined
yourself to an adult beverage likely to set you up for success, and with sugar-laden juices or artificially
or two to survive another not just because it has fewer calories. sweetened mixers.
cringe-worthy office party or a “Often, people will sip champagne a Goodson’s best party advice?
five-hour dinner at Uncle Hank’s, little slower because of the bubbles,” Arrive hydrated and pound water
we don’t blame you. she says. “You’re just less likely to chug throughout the night to counteract
So if you’re offered a a carbonated beverage.” that booze, which is
festive pour of bubbly The actual glass you’re handed an infamous
or a glass of white affects your drinking behaviour, diuretic.
116 96
0g FIGHT CARD
WHITE WINE 0g
VS.
CHAMPAGNE
Serving: 5 oz
FACTS
CALORIES
PROTEIN
CARBS
FAT
1.5 g
0g 0g
3.7 g
G E T T Y I M AG E S
40 MUSCLE & FITNESS / JANUARY 2018 WINNER: CHAMPAGNE

E A T F O O D I D By Jenna Werner, R.D.
BARKTHINS
BLUEBERRY
WITH QUINOA
You’ll get antioxidants from
blueberries and dark chocolate
with each bite. Not a blueberry
fan? Other varieties pair
chocolate with almonds,
peanuts, and pumpkin seeds.
EATING EVOLVED
SIGNATURE DARK
It’s made with only three
ingredients—cacao, coconut sugar,
and cacao butter—and the taste is
surprisingly good. No wonder
it’s a favourite of vegans and
Paleos alike.
PB2 WITH
CHOCOLATE
With 75% fewer
calories and 94% less
fat than traditional
peanut butter, this
will curb your sweet
BARNANA ORGANIC tooth and provide
DARK CHOCOLATE muscle-building
These chocolate-covered protein. Go ahead:
banana treats provide a Toss it in a smoothie.
potassium boost, which can
help prevent cramping. Just
don’t eat more than six or so
at a time—the calories are on
the high side.
LILY’S
ORIGINAL
DARK
CHOCOLATE
CHOCOLATE
Sweetened with
stevia, this bar
contains almost no
REIGN
sugar and even has
25% fewer calories
than similar dark
chocolates.
Don’t go on a dessert binge Bonus: It has
this holiday season. Instead, inulin, a fibre that
satisfy your sweet tooth with will make you
feel fuller.
these healthy chocolates.
Photographs by Brian Klutch MUSCLE & FITNESS / JANUARY 2018 41
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NEWS / INTERVIEWS / SPORTS / GEAR
STAR
POWER
Rumour has it that
Tom Hardy (Mad
Max: Fury Road)
may be playing a
stormtrooper.
STAR WARS:
WAT C H
Star Wars geeks have been partying harder than an ewok at the
THE LAST JEDI

end of Jedi these past few years. First, The Force Awakens kicked
major ass in 2015, followed by Rogue One last year. Now The Last
Jedi is set for a Dec. 15 release. For this second film in the third
trilogy, we see the return of Luke Skywalker (Mark Hamill) from
his self-imposed exile as he teaches Rey (Daisy Ridley) the ways
of the Force. That is, unless Kylo Ren (Adam Driver) and his First
Order hooligans act like total dicks and screw it up as they try to
kill Ren’s mom, Leia (the late Carrie Fisher). Which, of course,
will probably happen.
T H E L AT E S T B O O K S , M OV I E S , A N D A P P S

E D G E H O T L I S T
Books
READ
THE DUDE DIET

Chef and blogger Serena Wolf WAT C H
turned her boyfriend’s favourite
foods into healthy meals for guys JUMANJI: WELCOME TO THE JUNGLE
uninterested in clean eating. Dwayne Johnson returns to play the mystical and supernatural Jumanji
game in this sequel to the original. This successor sees the game still sucking
FAT kids into the same threat-filled jungle, but maybe this time Johnson will deal
FOR FUEL the dangerous flora and fauna a People’s Elbow.
O P E N E R PAG E : L U C A S F I L M LT D. © 2 0 1 7 L U C A S F I L M LT D. A L L R I G H T S R E S E RV E D. T H I S PAG E : © 2 0 1 6 7 C T M G .
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Going keto? Cook
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fitness nuts. Free; iOS only

E D G E S T A R P O W E R
X FACTOR
The star of the new Fox drama
The Gifted, BLAIR REDFORD
tackles his most physical role yet.
W
hen Blair Redford
showed up to shoot
the pilot of The Gifted,
the wardrobe
department outfitted
him with a leather vest and tank
tops. And since The Gifted shares
the same costume designer as
the X-Men films, they just so
happened to be the same tank
tops worn by Hugh Jackman.
So when you’re wearing
Wolverine’s shirts, there’s a
responsibility to do them justice.
And fill them out.
Redford stars as Thunderbird in
the new Fox series The Gifted.
The show lives in the greater
Marvel universe but takes place
in a world in which the X-Men
are mysteriously absent. The
government is rounding up
mutants and putting them into
detention centres, so life is,
generally speaking, not so great
for those with special abilities.
Enter Thunderbird and his
team, who discover two teenage
mutants on the run and help
them fight for survival.
Redford’s character is an
Apache with a military
background. He is superstrong,
has dense muscle that’s
resistant to bullets, and is an
expert tracker with heightened
senses. All helpful things when
it’s a ragtag bunch of mutants
versus the world.
“Taking on this role and being
part of the X-Men universe is
huge for me,” Redford says. “I’ve
got some big shoes to fill, and so
does the show. We have a lot of
eyes on us, so we have to get it

By Kevin Gray
right. It’s a challenge that really than everyone, so I thought, ‘Shit, reps with the occasional low weight
excited all of us, from the writers I’m going to have to step it up.’ and high reps to stay ripped. And
and directors to the actors.” I needed to gain size but stay cut.” since his character is often
For Redford, a big part of paying To accomplish this, Redford sleeveless, he hammered away at
homage to Thunderbird was nailing again channeled Hugh Jackman his arms. To achieve that coveted
the look. “In the comics, he’s bigger and employed the now- V-shape frame, he
famous Wolverine diet, incorporated shrugs into
which combines high- his workout, performing
Leader of the
mutants: protein meals with TUNE IN eight to 10 sets a couple
Redford as
Thunderbird intermittent fasting. The Gifted airs of times a week, as well
in The Gifted. Redford loaded up on as front and side
Mondays at 9 p.m.
lean chicken, EST on Fox. kettlebell raises. All of
sometimes eating as which helped him add
many as seven chicken lean mass to his exposed
breasts in a day, and kept his shoulders.
carb intake low. He crammed all From there, Redford mixed in yoga
his calories into an eight-hour and tai chi. He swears by the latter.
window, which took a lot of “I try to start every morning with
discipline. He says that getting 20 minutes of tai chi,” he says.
hungry wasn’t the problem; “It mentally centers me and
eating when he prepares me for my workouts
wasn’t hungry was more while helping me to stay flexible
difficult. and prevent injuries.”
To pack on even more We could all benefit from a
size, Redford hit the little clarity. And if it helps you
weights, alternating get into Thunderbird shape, hey,
heavy weight and low even better.
GYM ESSENTIALS
1 Kettlebells. They’re simple

but versatile.
To become
Thunderbird,
Redford relied
heavily on
kettlebells.
2 A backward hat or
headband. Redford
grew out his hair to match
Thunderbird’s look in the com-
ics, so he needs something to
keep his flowing locks in check.
3 Wireless headphones.
Tangled cords, barbells,
and movement don’t mix well.
4 Conan the Barbarian

soundtrack. Redford grew
up watching the 1982 movie,
which features a pumped
Arnold Schwarzenegger. So he
uses the soundtrack to get into
the right headspace while
working out.
Photographs by David Rams MUSCLE & FITNESS / JANUARY 2018 47

E D G E T R A I N L I K E . . .
JAMES HARRISON
At 6' and 242
pounds, Harrison
was deemed too
short by NFL scouts
and went undrafted
in 2002.
How Pittsburgh Steelers bruiser JAMES
HARRISON trains to be a powerhouse.
Y
ou’d be hard-pressed to find a
harder worker in the NFL than
James Harrison. The 39-year-
old linebacker for the
Pittsburgh Steelers hasn’t
played fewer than 11 games in a
season since 2004, and since 2014
he has racked up 138 combined
tackles and 15.5 sacks (before the
2017–18 season). Off the field,
Harrison has become known for
his insane lifts—including a
675-pound barbell hip thrust,
casual reps on the bench press
with 405, and an 1,800-pound
sled push. (That’s the equivalent
of about five hulking NFL
linemen.)
“No one works harder than
James,” says Garrett Giemont, the
Steelers’ conditioning coordinator.
“He is one of the most powerful
players in the NFL, and much of
the credit can be attributed to his
legendary workout regimen.”
Below, Harrison and Giemont outline
the keys to Harrison’s continued
on-field success.
LINEBACKER STRONG
“Football is an explosive sport that
requires you to be stronger and better
conditioned than the player opposite
you,” Harrison says. “I have never
followed the same program as the other
I C O N S P O RT S W I R E /G E T T Y I M AG E S
players on my team. I do my thing my

POWER way to be able to make tackles, explode
PLAYER off the line, and keep retirement as far
Harrison is a away as possible.” To accomplish this,
master on the field
and in the gym, Harrison focuses on the following:
pressing a He preaches that being able to
135-pound barbell generate power is based on barbell-
with one hand. driven multijoint exercises that stabilize
the core, like the squat and deadlift.

By James “JR” Rosenthal
According to Giemont, who is

incredibly close to Harrison,
“James has always respected the
discipline of a bodybuilding
Harrison’s Power Workout
workout that focuses on
powerlifts.” Harrison performs an
isolated arm and shoulder day in
addition to his regular routine.
Heavy deadlifts are one of the
secrets to Harrison’s success.
They help him build the core
strength and explosiveness he
needs to be able to explode off
the line and treat the offensive
linemen like rag dolls.
GET LOW
While other NFL players tend to
avoid low-rep ranges on bench
presses, Harrison has no problem
with piling on the plates and
performing fewer reps. “I wouldn’t
say benching 500 pounds with
chains is for everyone,” Harrison
says. “But I don’t worry about
anything other than doing my
thing, getting stronger to play
football, and proving that all the
work is worth it.”
SAND SPEED
Tom Shaw, an Orlando-based
performance coach who
supervises Harrison’s off-season
workouts, has devised an
outdoor program that calls for
Harrison to perform intervals
and distance running in the
sand to help toughen his hips
and ankles and build up
strength and stamina. “One of
CLOCKWISE FROM LEFT: HELEN H. RICHARDSON/GETTY
the goals of Harrison’s off-

season training is to get him out
I M AG E S ; G R E G O RY S H A M U S /G E T T Y I M AG E S ( 2 )
of the weight room and into the

hot sun,” Shaw says, “to sweat NFL POWER WORKOUT*
and to do sprints and intervals
to build bursts of speed.” UPPER-BODY LOWER-BODY
EXPLOSIVENESS EXPLOSIVENESS
NUTRITION EXERCISE SETS REPS EXERCISE SETS REPS
Shaw works with Harrison to BARBELL BENCH PRESS 10 1–10 BARBELL BACK SQUAT 10 1–10
focus on eating organic produce
and high-fibre foods and to keep INCLINE BARBELL PRESS 10 10–1 BARBELL DEADLIFT 10 10–1
an emphasis on proteins and fats *Set and rep ranges will vary from one workout to the next, depending on how Harrison feels on any given day. He
rests one to two days between each workout to maximize recovery, and he may substitute other exercises, vary the
instead of simple carbs. order, and modify the format to keep the workouts fresh.

E D G E F E A T S O F S T R E N G T H By Andrew Gutman
HOW TO: THROW A CARTWHEEL KICK

If you’re ever forced to defend your
honour, you may as well do it in style.
MUSCLES
ENGAGED
> Core, shoulders,
back, hips,
quads
STEP 2
Q U I C K LY TA K E A S T E P F O R W A R D
and to the side with your lead foot
and swing the other leg up, as you
place your left hand (or both) on
the ground. As your legs are in the
air, whip your right leg toward
your target, torquing your hips
over to gain momentum. Aim to
connect the lower six inches
of your shinbone on their nose,
jaw, or neck. “Connect with any
of those spots, and it’ll hurt,”
VanNostrand says.
T
he time may come when you find yourself in a dicey situation (most
likely at a bar), where you have to defend yourself (and your pride)
against some knucklehead. If that’s the case, you may as well make
his demise flashy. And you’d have a tough time finding a better move
than the cartwheel kick to do so. While 16–1 Glory kickboxer and
striking phenomenon Kevin VanNostrand jokes that, “You’ll probably have
better luck catching a green Smurf than landing a cartwheel kick perfectly,”
he also acknowledges that it’ll get the job done. Follow the steps below to
learn how to perform one. Hopefully, you’ll never need it.
STEP 1
A S S U M E A F I G H T S TA N C E .
STEP 3

For righties, your left foot is forward,

and your back foot is staggered NIP UP FROM THE FLOOR TO A
slightly to the right, with your toes standing position (unless you
Z U F FA L L C / G E T T Y I M AG E S
turned out slightly and both hands possess the catlike skills to follow
up on your chin. Throw a jab to through and land on your feet). To
distract your opponent and set up do this: In one fluid motion, place
your shot. “If you can tag them with your hands on the floor next to
a jab, that’ll create the perfect your ears, push off the ground, and
distance,” VanNostrand says. drive your hips upward.
“They’ll move back a little.” Afterward, grab a victory beer.
50 MUSCLE & FITNESS / JANUARY 2018 Illustrations by Mark Nerys

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E D G E I N S P I R A T I O N
ROAD TO
RECOVERY
Army veteran—
and amateur
bodybuilder—
RANDY LLOYD
turned his life
around and found
purpose with the
help of an
incredible
organization.
After almost dying in

a parking lot, Randy
Lloyd got clean and is
now a competitive
bodybuilder and
personal trainer.
L
ike a lot of former soldiers, veterans who suffer from PTSD
Randy Lloyd came home also experience substance use
from war with injuries. Some disorder.
were physical—back pain “You never grow up thinking
from a year-long tour in Iraq you’re going to be an intrave-
as part of an Army Reserves unit nous drug user,” Lloyd says. “But
out of Ogden, UT. The more when you’re constantly trying to
serious wounds, though, were comfort yourself, you start to
mental and emotional. justify everything.”
When Lloyd’s service ended in After dropping out of college,
2010, doctors prescribed opioids Lloyd hit rock bottom in 2012
for his pain. But while attending when he had to be revived by
college, he started taking more paramedics in a grocery store
medication to deal with the parking lot after overdosing on
pressures of school and a case a combination of heroin and
of post-traumatic stress disorder cocaine. After that, Lloyd
C O U RT E S Y O F R A N DY L L OY D
(PTSD). Soon, Lloyd was addicted checked into a nine-week

to prescription drugs. Then,
heroin. Unfortunately, this is
not an uncommon trajectory “You never grow up thinking you’re going to
for former soldiers: According to be an intravenous drug user,” Lloyd says. “But when
the U.S. Department of Veterans you’re constantly trying to comfort yourself, you
Affairs, more than two out of 10 start to justify everything.”

By Shawn Donnelly
DONATE!
To learn more
about FitOps
Foundation,
apply, or donate,
visit fitops.org.
Randy Lloyd flashing a smile—and a front double

biceps pose—with his FitOps friends at the 2017
Olympia Expo. Below: Lloyd and his late best
friend, Donald Benjamin Adams (left), at their
basic training graduation.
Veterans Affairs rehab centre. He

got clean, moved to Las Vegas, and
became a GNC store manager. Then,
last year, while working at the
Olympia Expo, he heard about
FitOps Foundation—an all-ex-
penses-paid training and
certification program for
veterans who want to
become elite personal he now considers positively impacted his own.
C O U RT E S Y O F R A N DY L L OY D ; JA M E S A L L E N (C O N T E S T )
trainers, powered by his brothers and Entering the program at a soft 225
the Performix brand. sisters—while pounds, the 5’6” Lloyd cut down
Lloyd was accepted becoming a to a ripped 176 pounds to compete
into its inaugural Certified Veteran in last spring’s NPC Southeast
class, and the Fitness Operative Texas Championships bodybuilding
experience was a (CVFO). Now he show. He took second in his class
life-changing event. trains people on and has plans to step back onstage
“When I got accepted, the side and writes this spring. Ultimately, Lloyd’s goal
I came home and I started workout routines and is to become an IFBB pro like his
crying,” Lloyd says. “I knew diet plans for remote FitOps mentor, Marine Xavisus
I was on the right path.” clients. Gayden. “This past year has been
Through FitOps, Lloyd But FitOps didn’t just one of the most amazing years of
formed bonds with help Lloyd improve other my life,” Lloyd says. “And it’s due
other veterans—whom people’s physiques; it also to FitOps.”

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
HACK THE HOLIDAYS

Whether you celebrate Christmas,
Hanukkah, or Kwanzaa, here’s how to stay
fit this holiday season.

I’m going to booze a
I travel a lot few times this holiday
season. How can I
during the make sure it doesn’t
holidays. Any leave me with an
enormous gut?
on-the-go
—Tyler L., St. Paul, MN
training tips?
—Hank K., Arlington, VA
A
Think about how many
drinks you plan to
have ahead of time—
this helps you pace yourself.
A
Carry a training bag full of tools— For example, maybe have
bands, Fat Gripz, a jump rope, and one with appetizers and one
an ab wheel—so with dinner. Also, opt for
you can work liquor to get the most out of
out in a small your drinks—vodka, gin, and
space or an ill- tequila have less calories
equipped gym. Bands but will give you a buzz
can be looped around pretty quickly. Be sure to
machines or even stay away from sugary
attached to your mixers, too. Lastly, make a
weights. Fat point to have a glass of
Gripz make light water between each drink.
dumbbells harder
to hold. A jump
rope and an ab
wheel speak Between family obligations and plenty of
for themselves. parties with friends, I’m going to be indulging.
How can I avoid going overboard?
—Andrew F., Greenwich, CT
O P P O S I T E PAG E : E D G A R A RT I G A . T H I S PAG E C L O C K W I S E F R O M L E F T : G E T T Y
My schedule is crazy this
A
time of year. What’s the best An easy way to tamp
way to maximize gym efforts down cravings is to eat
when I’m able to train? throughout the day.
—Brian S., Cincinnati, OH Also, eat a handful of al-
monds before you go to the
party. And don’t think of the
holidays as the Last Supper—
A
Combine your cardio with your we eat and celebrate all
weight training. All that really means year. Have a little bite of
I M AG E S ( 2 ) ; G A L L E RY S T O C K ; A L A M Y
is reducing your rest time and everything you want so you

performing more circuits. You can can taste it, and remember to
guarantee your heart will be beating savour it and chew slowly.
out of your chest, and you’ll be triggering
the potential for plenty of fat loss, too. FELICIA D. STOLER
LEE BOYCE, C.P.T. Felicia D. Stoler, D.C.N., R.D.N.,
F.A.C.S.M., F.A.N.D., is an exercise
Lee Boyce is a strength coach based in Toronto and physiologist and the author of
the operator of Boyce Training Systems. Living Skinny in Fat Genes.

A S K
Ankles/Calves: increase the tension and stretch on the

Travel stiffens me Hands on a wall, one calf in hip flexors. Perform for 30 seconds,
up. Any nongym stretch position. After 15 calf then switch sides.
exercises to help? raises, rock that ankle side to side,
—Jordan B., Mesa, AZ keeping the heel bolted to the floor, Thoracic Spine:
for 20 seconds. Switch feet and In fetal position with knees tucked
repeat. toward your chest, extend arms out
long in front of chest. Take your top
Hips: hand and reach past your bottom one.
A
You need to focus on mobility. In half-kneeling position, with Then graze your top hand on the floor,
The three most crucial areas to down knee on a pad, place hands on going over and around your head until
mobilise, especially after long the lunged knee and practice tilting you’re looking the other way. Repeat
hours of sitting, are your ankles, hips, your pelvis back and forth. Try for 1 minute, then roll to the other side
and thoracic spine (midback). These squeezing the kneeling glute to and perform again.
areas allow for front to back, lateral,
and rotational movement. Mobilize
all three regions and you’re guaran-
teed to feel better. In addition to
foam rolling regularly, try these
exercises for each area:
PAUL CHRISTOPHER
is the founder and director of programming at Gravity + Oxygen Fitness in Boca Raton, FL.

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YEAR IN FITNESS
2017
AS THE YEAR DRAWS TO A CLOSE, WE LOOK BACK AT
THE BEST OF 2017, FROM BODYBUILDING AND OTHER
SPORTS TRIUMPHS TO ONE INSPIRING LITTLE DOG.BY KEVIN GRAY
2017 HAS BEEN ONE HELL OF A RIDE. Fitness records were shattered. Individual athletes
inspired us. And scientific breakthroughs left us with one eye on the future. So as we prepare to enter another
year and put 2017 in the rear view mirror, let’s remember all that was accomplished—from Phil Heath’s continued
dominance at Mr. Olympia and Aaron Judge’s record-breaking rookie campaign in baseball to a new kind of
burger that just might change the way people eat. Whether they dominated watercooler talk for weeks or
undeservedly flew under the radar, these are the best fitness stories of 2017.

MAT FRASER AND
TIA-CLAIR TOOMEY
YOUR CROSSFIT CHAMPS
American Mat Fraser dominated
the field across multiple disciplines
to run away with his second straight
CrossFit Games win. Australia’s
Tia-Clair Toomey took home the
women’s title in just her third year
competing—an impressive feat
for the Rio Olympics weightlifter
who had placed second the previous
two years.
TOM BRADY
DOMINANT AT 39
After three quarters of Super Bowl
LI, it looked as if Matt Ryan and the
Atlanta Falcons would cruise to an
easy victory. Tom Brady had a differ-
ent idea, however, leading his team to
19 unanswered points in the fourth
quarter and a dramatic come-from-
behind win. Not bad, especially for
a 39-year-old quarterback in a sport
where mid-30s is considered over the
hill. Attribute Brady’s longevity to
good genes. Or maybe his crazy diet
that shuns tomatoes, caffeine, and
dairy.
JAROMIR JAGR
THE LEGEND SKATES ON
The 45-year-old continues to prove
that, for some, age is just a number.
In October he signed a one-year deal
with the Calgary Flames, his ninth
hockey team in 25 years. The future Mayweather vs. McGregor
first-ballot Hall of Famer with a knack T HE YE AR’ S M O ST HYPED EVENT
for the net hasn’t slowed down much.
He’s the leading point scorer among WHEN FLOYD MAYWEATHER and Conor McGregor confirmed
active NHL players, and he notched they would meet in the boxing ring, not many people gave
16 goals last season against defense- the Irishman a chance. Boxing experts predicted the undefeated
men half his age. Mayweather would make short work of the UFC star, but that didn’t
stop the hype machine. In the weeks before the fight, the two
athletes dominated the news cycle. When the time came, McGregor
CHRIS FROOME held his own, landing punches and looking the part until the referee
stopped the fight in the 10th round, giving Mayweather the win. Not
YOUR 2017 CARDIO CHAMP

The three-week Tour de France a bad day’s work for a combined payday of more than $100 million.
is the most brutal endurance test
on the planet. Yet Chris Froome

THE YEAR IN FITNESS
Josh Brolin, David Harbour, and Gal Gadot

ACTOR S G OT RI P P ED F O R RO L E S
JOSH BROLIN ISN’T letting Ryan Reynolds’ abs of his own, packing on some major muscle for the
steal the show this time. The 49-year-old got upcoming Hellboy reboot. And Gal Gadot added lean
absolutely shredded to portray Cable in next summer’s muscle to her thin frame with many months of weight
© 2 0 1 5 WA R N E R B R O S . E N T E R TA I N M E N T I N C . A N D R AT PAC - D U N E E N T E R TA I N M E N T L L C
Deadpool 2. Meanwhile, David Harbour, fresh off his training and fight choreography to prepare for her
role as the hard-drinking, doughnut-eating detective in spot-on portrayals of Wonder Woman in both Wonder
Stranger Things, went through a serious transformation Woman and Justice League.
coasted to his fourth victory, shoe designers, gathered at a PHIL HEATH

becoming one of the best to ever wear Formula One racetrack in Monza, LUCKY NUMBER SEVEN
F R O M L E F T : S I M O N VA R S A N O ; T H E I M A G E D I R E C T. C O M ;
the yellow jersey. But somehow, that Italy. Their goal: to break the Bodybuilding icon Phil “the Gift”
wasn’t enough for the cycling English- coveted two-hour mark. After Heath won his seventh straight
man, who competed in Spain’s biggest nearly a year of tests and training, Mr. Olympia title, cementing his
race, the Vuelta, one month later. He with new prototype Nike shoes on place next to Arnold Schwarzenegger
won that, too. Come on, Chris. Leave his feet and a team of pacesetters as an all-time great. Oh, and he
some victories for the other guys leading the way, Kenya’s Eliud did all that while battling two
before they all take their bikes and Kipchoge gave it his best effort. painful hernias. Turns out, the
go home. He finished in a blazing fast 2:00:25, 37-year-old had been dealing
his unofficial time far exceeding the with torn abdominal tissue for
record of 2:02:57. Ultimately, the years, and shortly after racking
ELIUD KIPCHOGE “Breaking2” project wasn’t successful, up his victory, he required intensive
THE QUEST FOR 1:59 but it charted new territory in this surgery to repair his injured
On May 5, top marathoners, along elusive goal, once thought to be muscles. In summary: The man
with a cadre of Nike scientists and impossible. is a stud.

KATHRYN BEELEY AND games in one season. Even the casual open-toed rubber sandals is hardest.
CARLTON WILLIAMS baseball fan (or nonfan) could But that’s what María Lorena Ramírez
SETTING RECORDS IN AUSTRALIA appreciate what the 6’7” 282-pounder did, beating 500 competitors to win
Although burpees have been did during the All-Star break, the female category of Mexico’s Ultra
employed in gyms across the world— blasting baseballs absurd distances to Trail Cerro Rojo race without any
and have been a part of calisthenics win the Home Run Derby. professional gear or training. She hails
for decades—there aren’t many moves from the Tarahumara indigenous
more reviled than this exhausting tribe, which is known for endurance
exercise. But a 40-year-old Australian MARÍA LORENA RAMÍREZ running and was profiled in the
woman in Brisbane likes them just BORN TO RUN popular book Born to Run. The
fine—banging out an impressive Running a marathon is hard. talented 22-year-old makes us feel
1,321 in one hour, setting the record Running a 50K (31 miles) is harder. sheepish about wearing high-tech
for women. Across the continent, And running a 50K while wearing shoes for our casual weekend jogs.
a 52-year-old Welshman living in
western Australia broke his own
record, doing 2,682 pushups
in one hour. That’s nearly
45 pushups per minute—for
60 minutes.
ALEX HONNOLD
MAN VS. ROCK
In June, Alex Honnold became the
first person to “free solo” El Capitan,
the famed California rock face that
stretches 3,000 feet up from its base
in Yosemite. The risky ascent—no
ropes, no help, zero safety gear—was
considered the holy grail of free solo
climbs and one of the hardest in the
world. Honnold completed the climb
in just under four hours, showcasing
every ounce of his physical and
technical prowess along with some
serious mental fortitude. Something
to think about the next time you’re
wobbling on a ladder while changing
a lightbulb.
AARON JUDGE
BRIGHT LIGHTS, BIG SWING Serena Williams
Lights don’t get brighter than they WINNING A T IT LE WHILE E X PECT ING
do at the new Yankee Stadium.
M I K E F R E Y/ B P I / R E X / S H U T T E R S T O C K
SERENA WILLIAMS IS used to winning. She has proved her

But for 25-year-old Aaron Judge, it
dominance over the past two decades, claiming title after
was the perfect place to showcase his
title. But at the 2017 Australian Open, she won her 23rd Grand Slam
immense talent for hitting baseballs
singles title—defeating her sister Venus—while eight weeks pregnant.
over fences. The first-year major
We shouldn’t be surprised—Serena can do anything. But it was a fine
leaguer put together an incredible
way to kick off motherhood, and it will make a great story to share
year, smacking 52 home runs—the
with her daughter one day.
most ever by a rookie—and breaking
Babe Ruth’s record for the most long
balls knocked out at Yankee home

THE YEAR IN FITNESS
F RO M L E F T: G E T T Y I M AG E S ; S H U T T E R S T O C K ; JA S O N B R E E Z E
Hafthór Björnsson, Eddie Hall, and Brian Shaw

T HE WORL D’ S ST RO NG E ST M EN
GREAT BRITAIN’S EDDIE HALL beat Hafthór “Thor” events: the squat lift, Viking press, and deadlift. When
Björnsson and defending champ Brian Shaw to it was over, only two points separated the three men,
win his first World’s Strongest Man title—and the first who dominated the competition, distancing themselves
for a Briton in 24 years. While amassing the greatest from the other athletes who, as it turns out, never had
points total, Hall was the outright winner of three a chance.

LOGAN ALDRIDGE
ONE ARM, TWO RECORDS
On Feb. 1, Reebok gathered talented
CrossFit athletes from across the
globe, who combined to break 44
Guinness World Records in 24 hours.
One such competitor was Logan
Aldridge of Raleigh, NC, who lost his
left arm to a boating accident in 2004.
But that accident hasn’t slowed him
down, and it sure didn’t stop him from
achieving two new world records:
most one-arm-one-leg pushups in one
minute (26) and most total weight lifted
C L O C K W I S E F RO M B O T T O M R I G H T: I A N C O R L E S S .C 0 M ( 2 ) ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( R AC H I D E L - M O R A B I T Y ) ; I RU N 4 U LT R A ( S O N D R E A M D H A L ) ; G E T T Y
by single-arm barbell cleans in one

minute (2,025 pounds).
IMPOSSIBLE FOODS
THE MEATLESS BURGER THAT BLEEDS
It’s been a good year for plant-
based burgers that simulate the real
thing. Impossible Foods raised
a ton of cash to further its initiative to
reduce the meat industry’s impact on HONOURABLE MENTIONS
land, water, and pollution—and Let’s not forget about these outstanding feats in 2017.
reliance on cows. The high-tech
“burger” is now available at dozens GIANCARLO RACHID JAKE LAMOTTA
STANTON EL-MORABITY The controversial boxer,
of restaurants across the country,
The Miami Marlin hit an The Moroccan runner who inspired Raging
from Michelin-starred spots to
insane 59 home runs, won his fifth straight Bull, died at 95.
chains like Umami Burger and the most in a season Marathon des Sables, a
Hopdoddy. Take a bite and see since 2001. six-day, 156-mile race ARITZ EGEA AND
across the Sahara RAGNA DEBATS
what all the fuss is about. Then
RUSSELL Desert. The two runners
keep eating if you like it. WESTBROOK completed the Olympus
The Oklahoma City guard RON COOPER Marathon, which follows
averaged a triple-double The CrossFitter knocked the mountainous,
GOBI
I M AG E S ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( 2 ) ; G E T T Y I M AG E S (G O B I )
for the season and tallied out 91 knuckle pushups ancient Greek route, in
THE LITTLE DOG THAT COULD a record-setting 42 on in one minute, setting record time for men and
When ultramarathoner Dion the year. the Guinness World women, respectively.
Record.
Leonard was racing 155 miles GOLDEN STATE LOGAN GELBRICH
across China’s Gobi Desert, he WARRIORS FREDERIK The American lifted the
made a friend. A stray dog joined The Warriors went AEGIDIUS most total weight by
Leonard along the way, proving 16-1 in the playoffs Over three minutes, Atlas stone lifts in
(a record-setting mark) Aegidius lifted a record one minute with
to be an accomplished little runner
on their way to winning 10,808.71 pounds via 2,475 pounds.
herself, covering nearly half the the NBA Finals. overhead squat.
total distance. After the race, SONDRE AMDAHL
BLAINE CLEMSON TIGERS Norway’s Amdahl ran
Leonard adopted the dog,
SUMNER The Tigers upset 230km (143 miles)
named her Gobi, and
The powerlifter Alabama with a through humid Peruvian
brought her back to his known as the Vanilla last-second touchdown jungle to win the Jungle
hometown of Edinburgh, Gorilla surpassed his to win the NCAA Ultra, finishing in just
Scotland. In June, the own world record, championship. under 24 hours.
cardio-inclined dog squatting 1,113 pounds.
became the subject of a
book, Finding Gobi.

E R I C A S C H U LT Z ( E X P O )
MUSCLE & FITNESS / JANUARY 2018

64
THE WEEKEND WARRIORS OF
OLYMPIA 2017
>leaders
At the 2017 Olympia Fitness & Performance Weekend, some division
extended their reigns, while others were overthrown or
replaced—the only guarantee when the IFBB Pro League’s best
athletes clash onstage for O supremacy is that it will be a weekend
to remember. B Y J A M E S R I L E Y / / / P H O T O G R A P H S B Y P E R B E R N A L
A
MAZON
SPORTS
NUTRITION
PRESENTS
the 2017 Joe
Weider’s Olympia
Fitness & Performance
Weekend, and for fans
from Europe, Asia, the
Middle East, Australia,
South America,
Canada, and right here,
stateside, it’s the Super
Bowl/March Madness/
NBA Finals/World
Series/Academy
Awards/Grammys all THE OLYMPIA EXPO
jam-packed into four The world-famous Olympia Expo at the Las Vegas Convention Centre was
E R I C A S C H U LT Z ( E X P O )
fabulous days in where fans mingled with the idols who inspired them; tried out the hottest
new products (free!); watched or even participated in elite athletic and fitness
mid-September at events like Ninja Warrior and Rhino CrossFit, both presented by Amazon; saw
records fall in Beyond Raw’s Pro Powerlifting Championships; and enjoyed
America’s playground, tons of other happenings over the 500,000 square feet of the LVCC.
Las Vegas.
2017 OLY M PI A R E C A P
ONE-ON-ONE
WITH THE
CHAMP
Four days after claiming his
seventh Sandow trophy, Phil
Heath gave M&F an exclusive
interview in which he had a fair
amount to say—reminiscent of the
man he’d just tied for Mr. Olympia
titles, Arnold Schwarzenegger.
M&F: How did the 2017 Olympia

differ from 2016? Your placing
was the same, of course.
PHIL HEATH: The callouts were
different, obviously. There’s really
no dominant second-place per-
son; that’s something I noticed this
year. Like when you had Ronnie
[Coleman] and Jay [Cutler], it was
always those two guys, and then
everybody else. With me, it’s
essentially been a different guy
every year.
What’s the significance of

seven Olympia wins for you?
Obviously, you’re tied with
Arnold Schwarzenegger now.
Seven definitely means without a
MR. OLYMPIA shadow of a doubt that I’m a Hall

of Famer. And you have to throw
They used to call it “chasing Arnold.” Back in the 1970s in Venice, CA, body- me in there as one of the greatest
builders destined to never win the Olympia did what Arnold Schwarzenegger bodybuilders of all time. Because
did. They trained the way he trained and where he trained, they ate what he I’ve faced adversity, and I’ve gone
against multiple second-place
ate and when he ate, and they basked in the glow of his presence, all with people. To defend against various
the desperate dream that they could be like Arnold—look like Arnold, feel competitors throughout your
like Arnold, win like Arnold. They chased and they chased, but they never legacy is important. It really
caught up to him. Like a horizon, he was too far beyond, always. For the means to me that I’ve been able
entirety of this past year, Phil Heath chased Arnold, the seven-time Mr. to persevere through life’s chal-
lenges and truly be a champion.
Olympia. On Sept. 16, along with previous Mr. O champions Lee Haney and To be seven-time Mr. Olympia in
Ronnie Coleman, he caught him. Filling out the top five: Mamdouh “Big Ramy” this climate that we live in, with
Elssbiay, William Bonac, Dexter Jackson, and Shawn Rhoden. social media and this and that—no
disrespect to the other athletes,
2017 MR. OLYMPIA but they couldn’t do it. Because
Sept. 15–16; Orleans Arena, Las Vegas the expectations are far greater
than what we saw back when
COMPETITOR AWARD COMPETITOR AWARD Ronnie and even Jay were com-
1. PHIL HEATH* $400,000 9. JOSH LENARTOWICZ $19,000 peting, because of how social
media is. The pressure is there.
2. MAMDOUH ELSSBIAY* $150,000 10. CEDRIC MCMILLAN $16,000 Everybody has a phone. You can’t
hide. And if you’re an introvert,
3. WILLIAM BONAC* $100,000 11. LIONEL BEYEKE $4,000
like many bodybuilders are, you’re
4. DEXTER JACKSON* $55,000 12. LUKAS OSLADIL $4,000 going to have to change your DNA.
So, aside from anything I just
5. SHAWN RHODEN* $45,000 13. MAXX CHARLES $4,000 told you, to be able to walk around
6. ROELLY WINKLAAR $35,000 14. JOHNNIE JACKSON $4,000 and say, “No matter what happens
to me from this day forward, I’ve
7. NATHAN DE ASHA $25,000 15. GERALD WILLIAMS $4,000 tied Arnold Schwarzenegger,” is
8. BRANDON CURRY $20,000 16. MICHAEL LOCKETT $2,000
*Qualified for 2018 Mr. Olympia
something. No one else can say that
except Coleman and [Lee] Haney.
That’s it. I take that with great pride.
Going into 2018, will you go

into hiding and see us all next
September? Or is that impossible
these days?
I’ll do a combination. I plan on doing
some type of YouTube channel,
because I feel the fans need to start
seeing more of me in more of a casual
setting. A lot of people want to see me
train, and they will, but that won’t be
the catalyst of why people follow me. I
still want to keep things quiet. I won’t
talk as much trash. I’ll be playing it safe
Anytime a guy
like me feels any
disrespect, I get
better, and I look
to destroy anyone
who tries to come
after me.
with that and showing my ability to

be positive. Though I’m sure once a
quarter I’ll throw some verbal jab just
to remind everybody who they’re
dealing with. [Laughs]
Overall, I’m going to choose to take
the high road, just like I did this year.
I enjoy watching the guys run their
mouths. And anytime a guy like me
feels any disrespect, I get better, and
I look to destroy anyone who tries to
come after me. And that’s what I’m
going to do. I’m going to destroy them,
and I’m going to destroy them all.
And I’m going to do so with a smile
on my face and hard work, with the
experience that I’ve acquired. And
that’s where bodybuilding is going to
prevail. That’s what I am: I’m a body
builder. I’m a better bodybuilder than
the next guy. I’m going to make this
very exciting next year, based on my
work, not my mouth.
212 OLYMPIA
James “Flex” Lewis has never lost.
Since the creation of the 212 divi-
sion in 2012, Lewis has entered
16 shows and hauled home the
trophy and biggest check every
time—a tally that includes all six 212
Olympias. There wasn’t much sus-
pense about this one—not from the
moment the Welsh Dragon locked in
his first pose. He wasn’t going down
this year, and it seems as if he
never will in what they might as
well rename the Flex division.
Rounding out the top five:
Ahmad Ashkanani, Jose Raymond,
David Henry, and Derek Lunsford.
2017 212 OLYMPIA

Sept. 16; Orleans Arena, Las Vegas
COMPETITOR AWARD
1. FLEX LEWIS* $40,000

2. AHMAD ASHKANANI* $19,000
3. JOSE RAYMOND* $10,000
4. DAVID HENRY* $5,000
5. DEREK LUNSFORD* $3,000
6. MILAN SADEK
7. RONNY ROCKEL
8. CHARLES DIXON
9. SHAUN CLARIDA
10. RICARDO CORREIA
11. KIM JUNHO
12. NAM EUN CHO
* Qualified for 2018 212 Olympia

CLASSIC PHYSIQUE OLYMPIA
CLASSIC UPRISING
Breon Ansley wrestles away the title of
the Classic Physique Olympia.
Atop the field was Breon Ansley, the

2016 Classic O’s fourth-place finisher,
whose convincing win at the New York
Pro in May had already put the field
on notice. Last year’s winner and
runner-up, Danny Hester and
Arash Rahbar, found themselves
rounding out the bottom end of the top
five, in fifth and fourth, respectively,
and classic favourites Sadik Hadzovik
and Darrem Charles fell out of the top
five entirely.
Suggesting that size increasingly
matters in classic physique, Ansley’s
toughest competitor in Vegas was
fast-charging, Canadian-born,
V-tapered upstart—and our cover
star—Chris Bumstead.
2017 CLASSIC
PHYSIQUE OLYMPIA
1. BREON ANSLEY* 6. TERRENCE RUFFIN

2. CHRIS BUMSTEAD* 7. SADIK HADZOVIC
3. G EORGE 8. R YLON MCDUELL
PETERSON* BATISTE
4. ARASH RAHBAR* 9. LEE BANKS
5. DANNY HESTER* 10. MATEO VAIHU
*Qualified for 2018 Classic Physique Olympia
MEN’S PHYSIQUE OLYMPIA

BUENDIA TIMES FOUR
Jeremy Buendia owns the Men’s Physique O for the
fourth year in a row.
With superb conditioning and a killer V-taper, Jeremy

Buendia again claimed the Physique O title after fending off
a handful of worthy contenders, which included those who
took spots No. 2 through 5: Andre Ferguson, Brandon
Hendrickson, Raymont Edmonds, and Jeremy Potvin.
2017 MEN’S PHYSIQUE OLYMPIA

1. JEREMY BUENDIA* 6. RYAN TERRY

2. ANDRE FERGUSON* 7. LOGAN FRANKLIN
3. BRANDON HENDRICKSON* 8. ONDREJ KMOSTAK
4. RAYMONT EDMONDS* 9. GEORGE BROWN
5. JEREMY POTVIN* 10. DEAN BALABIS
*Qualified for 2018 Men’s Physique Olympia
BIKINI OLYMPIA
TEIXEIRA
TAKES TOP
HONOURS
Angelica Teixeira takes
the Bikini Olympia title.
A mere two years after debuting on the

Bikini O stage (in a tie for last, no less),
Brazilian-born Angelica Teixeira ascended
to the top spot. Jennifer Ronzitti, last
year’s fifth-place finisher, rose relatively
unchallenged to the runner-up spot behind
Teixeira, making it Ronzitti’s best O finish to
date. Argentinian-born Romina Basualdo
moved up from ninth last year to third;
newcomer Casey Samsel slid into an
impressive fourth-place finish in her
O debut; and Narmin Assria amply
rounded out the top five, an improvement
over her eighth-place finish in 2016.
2017 BIKINI OLYMPIA

1. ANGELICA TEIXEIRA* 6. MICHELLE SYLVIA

WOMEN’S PHYSIQUE
2. JENNIFER RONZITTI* 7. CAMILE PERIAT OLYMPIA
3. ROMINA BASUALDO* 8. KATYA NOSOVA PHYSIQUE
4. CASEY SAMSEL* 9. ELSA PECINI FOUR-PEAT
Juliana Malacarne claims her fourth
5. NARMIN ASSRIA* 10. YANA KUZNETSOVA Women’s Physique Olympia title.
*Qualified for 2018 Bikini Olympia Looking polished, graceful, and
purposeful as she moved through
her poses, Brazilian-born Juliana
Malacarne cruised to her fourth
Olympia title. Jennifer Taylor
FIGURE OLYMPIA
(second) and Heather Grace (third)
GILLON FIRES UP A WIN finished separated by one point.
In her fourth figure O, Cydney Gillon rises Kira Neuman (fourth) and
to the top. Sheronica Henton (fifth) filled out
the top five.
Cydney Gillon claimed her first O crown,
while last year’s champ, Latorya Watts, slid 2017 WOMEN’S PHYSIQUE
to second; Candice Lewis-Carter took third; OLYMPIA
with Heather Dees and Nicole Wilkins Sept. 15; Orleans Arena, Las Vegas
placing fourth and fifth, respectively.
1. J ULIANA 6. D ANIELLE
MALACARNE* REARDON
2017 FIGURE OLYMPIA
Sept. 15; Orleans Arena, Las Vegas 2. J ENNIFER 7. D ANIELY
TAYLOR* CASTILHO
1. CYDNEY GILLON* 6. M
ARIA LUISA 3. H EATHER 8. A UTUMN
BAEZA-DIAZ GRACE* SWANSEN
2. LATORYA WATTS*
7. IVANA IVUSIC 4. K IRA 9. E LENORA
3. C ANDICE NEUMAN* DOBRININA
LEWIS-CARTER* 8. JESSICA REYES PADILLA
5. S HERONICA 10. P ENPRAGHAI
4. HEATHER DEES* 9. SANDRA GRAJALES HENTON* TIANGNGOK
5. NICOLE WILKINS* 10. BOJANA VASILJEVIC
*Qualified for 2018 Women’s Physique Olympia
*Qualified for 2018 Figure Olympia
No matter what
happens to me
from this day
forward, I’ve
tied Arnold
Schwarzenegger.

GET
&F-
L
AST MONTH WE
introduced you to Mass, an
M
eight-week programme that
targets one energy system
ING
(or pathway)—like your
strength, work capacity,
conditioning, and amount
of muscle mass—per
workout to ensure complete
!
development. In Part 2 of Mass,
E
PART 2
G
Pat Davidson, a personal trainer in
U
New York City, a former profession-
H
al strongman, and the creator of
this routine, sticks to the same
general formula but changes a few
things around. Here’s what you can
expect during the second block:
• Two of the four main protocols,
“The Deuce” and “Static Shock,”
will be different compared with last
month, while the other two will
remain the same but with lower
reps. “It’s a basic linear progression,”
Davidson says. “The volume [aka
sets and reps] is going to be cut back
a little, but the intensity [weight
lifted] is going to be higher.”
• You’ll notice that there are two
new protocols—“Arm Farm” and
“Delt Domination”—added to Day 1.
While Davidson stands by tradition-
al compound movements, such as
the back squat and bench press, for
building strength and size, he also
acknowledges that every guy wants
jacked arms and shoulders. Consider
it a gift, a painful one we might add,
from him to you.
• You’ll see more timed sets, spe-
cifically in “The Deuce.” It’s a hellish
way to build some serious muscular
endurance and mental fortitude,
but it works. Just ask Davidson,
who, at a body weight of 225
m t h e best pounds, squatted 425 pounds for
r w e e k s fro e ve r o .
eight reps and bench-pressed 360
l y f o u yo u ’ v e pounds for two reps after running
o u’re on est physique t y of work to d this . If you need to rest at the top of
> and big g
Y
s t i l l ple n S O N
the movement, that’s fine, but do not
’s
there M A N / / / B Y P A T D A V I D
put the weight down at any point.
d . B u t OK, now get to work.

ha BY AN
DREW
GUT
IGA
ART
DGAR
RAPH S BY E
P HOTOG

G E T M&F-I NG H UG E
D AY 1
TRAINING EXPLAINED
PROTOCOL
THE DEUCE
TA R G E T
WORK CAPACITY: This day is

meant to increase the amount
of weight you can handle for
high reps. Also, this training
day will cause a huge release
of anabolic hormones like
testosterone and growth
hormone, which will carry
over into the rest of your
training for the week, making
you stronger by bolstering
your recovery.
HOW TO DO IT
DIRECTIONS: Start with 70% of

your one-rep max for both lifts.
Perform the bench press for
two straight minutes, aiming to
accumulate as many reps as
possible. Then rest four
minutes and repeat for the
deadlift. That’s one round;
you’ll perform three. If you
get more than 65 total reps
for both moves in one round,
increase the load to 80%. If you
get 56 to 65 reps, increase the
load to 75%. If you accumulate
55 reps or less, keep the weight
the same.
EXERCISE SETS REPS REST
1A. BENCH 3 2 MIN. 4 MIN.

PRESS
1B. DEADLIFT 3 2 MIN. 4 MIN.
DEADLIFT u
Stand close enough to a barbell so that
your shins are touching it, with your feet
at shoulder width. Grip the bar so that
your hands are just outside your thighs.
Pull the bar up, dragging it against your
legs and keeping your back straight until
your hips are fully locked out.
74 MUSCLE & FITNESS / JANUARY 2018 Shot on location at Matrix Fitness Club, Astoria, NY
D AY 1
TRAINING EXPLAINED
AC C E S S O RY WO R K
DIRECTIONS: Perform both

protocols once through as
a giant circuit. “Do not rest at
any point or drop the weight
down,” Davidson says.
PROTOCOL
ARM FARM
EXERCISE REPS
OVERHEAD DUMBBELL 10
EXTENSION
DUMBBELL CURL (PALMS UP) 10
DUMBBELL SKULL CRUSHER 10
ZOTTMAN CURL 10
CHEAT HAMMER CURL 10
DUMBBELL SHOULDER PRESS 10
INCLINE DUMBBELL PRESS 10
PROTOCOL
DELT
DOMINATION
EXERCISE REPS
FRONT RAISE 10
LATERAL RAISE 10
BENTOVER REVERSE FLYE 10
DUMBBELL SHOULDER PRESS 10
INCLINE DUMBBELL PRESS 10
DUMBBELL BENCH PRESS 10
t DUMBBELL SKULL CRUSHER

Hold two dumbbells with a neutral grip
and lie back on a bench, with a slight
arch in your lower back. Keep your
elbows pointed straight ahead and
slowly lower both dumbbells toward
your shoulders. Pause for 1 second,
then press them back up.

t BARBELL CURL D AY 2
Load a barbell with plates or pick up a
preweighted barbell and let your arms
fully extend. Squeeze your shoulder TRAINING EXPLAINED
blades together and curl the weight up
toward your shoulders. Lower it slowly.
PROTOCOL
BACK SQUAT u
With a loaded barbell on your upper
traps, descend into a squat, keeping your
chest up and back neutral. Go as low as
STATIC SHOCK
you can while keeping good form, then
drive back up. TA R G E T
STRENGTH: Instead of taking

INCLINE BENCH PRESS q six seconds to lower yourself,
Plant your feet firmly on the ground and
remove the bar from the rack. Lower the as in last month’s , you’ll pause
bar to your chest, keeping your elbows at the bottom part of both the
pointed slightly in, then forcefully drive incline bench press and back
the bar back up. squat. This isometric hold will
increase your muscular
stability and also help you
produce more power from a
static state, carrying over to
your regular-speed sets. For
the tempo, the first number
represents the lowering
portion of the lift, the second
one is the static portion, and
the last one is the concentric
(up) part of the lift.
HOW TO DO IT
DIRECTIONS: Use 80% of your

one-rep max for the first two
lifts. As for the accessory work,
perform moves marked with A,
B, and C back-to-back, resting
only after the last exercise.
EXERCISE SETS REPS TEMPO REST
BACK SQUAT 5 2 0-6-0 2 MIN.

INCLINE 5 2 0-6-0 2 MIN.
BENCH PRESS
1A. ROMANIAN 3 8 3-0-3 -
DEADLIFT
1B. PUSH-UP 3 8 3-0-3 -
1C. CABLE 3 8 3-0-3 1 MIN.
ROW
2A. BARBELL 3 8 - -
CURL
2B. DUMBBELL 3 8 - -
SKULL
CRUSHER
2C. BENTOVER 3 8 - 1 MIN.
REAR-DELT
FLYE

p LATERAL RAISE BENCH PRESS q DUMBBELL ROW u

Grab a dumbbell in each hand and stand Set up as you did for the incline bench Grab two dumbbells and hinge at
tall with your chest up. Tense your abs press, except keep a slight arch in your the hips until your torso is about
and raise both of your arms up, with a lower back. As you’re pressing, ensure parallel to the floor. Leading with
slight bend in your elbow, until they’re that you’re squeezing your glutes and your elbows, row the weights to
parallel to the floor. Lower them slowly. actively pressing your knees out. your sides.

D AY 3 D AY 4
TRAINING EXPLAINED TRAINING EXPLAINED

PROTOCOL PROTOCOL
TOILSOME 12 CAJUN QUICK

TA R G E T
HYPERTROPHY: Like last

EXERCISE
DEADLIFT
SETS
3
REPS
12
REST
150
BURNER
month, this day will reflect SEC. TA R G E T
a more traditional body- BENCH PRESS 3 12 150 CONDITIONING: If you followed
building-style workout. You’ll SEC. along last month, then you’re
perform each lift for sets of 12 no stranger to this arduous
to increase your time under 1A. REVERSE 3 12 -
LUNGE protocol that has you per-
tension (TUT) to trash your form a circuit of multijoint
muscle fibres so they recover 1B. DUMBBELL 3 12 -
ROW movements. This particular
and in turn grow larger. workout will still target all your
1C. DUMBBELL 3 12 60 SEC. major muscles, jack up your
CURL
HOW TO DO IT heart rate, and elicit a huge
DIRECTIONS: Perform exercises
2A. ROPE 3 12 - hormonal response. The only
PUSHDOWN difference is that instead of
marked with letters in
succession, resting only 2B. LATERAL 3 12 60 SEC. 15 reps, you’ll perform 10 but
RAISE with heavier weight.
at the end of each superset.
HOW TO DO IT
DIRECTIONS: Perform each

exercise for 20 seconds with
the goal of getting 10 reps.
(If you get to 10 before the
window is done, stop.) Then
rest 40 seconds and move on
to the next move. After you
perform all three exercises,
rest for three minutes
between rounds.
EXERCISE SETS REPS REST
1A. DEADLIFT 4 20 40 SEC.

SEC.
1B. BENCH 4 20 40 SEC.
PRESS SEC.
1C. BACK 4 20 40 SEC.
SQUAT SEC.
TREADMILL 1 20 -
WALK* MIN.
*Set treadmill at 15% incline and 2.5 to 3 mph.
PAT DAVIDSON, PH.D.

Davidson is an exercise scientist, a former
associate professor at Springfield College,
and a personal trainer in NYC. To
purchase the unadulterated version of
Mass, visit rebel-performance.com.

FEAST
LIKE A
BEAST
> Ourguide
easy, step-by-step, chef-approved
to surviving the biggest cheat meal of the year—
the holiday smorgasbord—with your abs intact.
BY NILS BERNSTEIN /// PHOTOGRAPHS BY CHRISTOPHER TESTANI
/// FOOD STYLING BY SUZANNE LENZER
HOL I DAY F E A ST
R
EMEMBERING TO CUT YOUR DAD’S SCOTCH WITH WEIGHTLESS
water. Wearing that hideous sweater your aunt gave you. Using
your black-belt-like conversational skills to supplant any political
PUMPKIN PIE
talk with pigskin polemics … By the time the feast finally arrives, S E RVE S 8
the last thing you want to do is sweat over calories. Simply ditching the crust means you
But here’s the grim reality: Roughly 75% of all the weight can make that cherished recipe with
we gain over the course of the entire year we gain between no other health hacks needed. But,
says Hammer: “Savour it, be satisfied,
November and January, a 2013 study in the European Journal of
then get back to eating well and
Clinical Medicine found. “One bad day of eating won’t derail your exercising the next day.”
health,” says Miranda Hammer, R.D., a registered dietitian based in
New York City. “The problem is, the big meal commonly begins a 1 (15 oz) can pumpkin
cycle of terrible behaviour that can lead to a week, a month, a season 1 (12 oz) can low-fat evaporated milk
2 eggs
of poor eating.”
½ cup brown sugar
So why not set yourself on a better path from the get-go by, for 1 tsp ground cinnamon
example, boiling, not roasting, your ham to reduce fat? Opting for ½ tsp ground ginger
butter-free yet still flavourful brussels sprouts? Or replacing those ¼ tsp ground cloves
¼ tsp salt
belly-bloating mashed potatoes with a great-tasting cauliflower mix?
½ tsp baking powder
With these healthy twists on classic holiday plates you won’t have to
surrender flavour to stay fit. Bonus: They make delicious leftovers, too. Heat oven to 325˚F. In a large bowl, whisk
together pumpkin, milk, eggs, and sugar.
In a small bowl, stir together cinnamon,
SAVOURY ginger, cloves, salt, and baking powder;
whisk into pumpkin mixture. Pour into a
BRUSSELS pie dish; bake for 50 minutes, or until a
SERIOUSLY SPROUTS WITH toothpick inserted in centre comes out
clean. Refrigerate for at least 3 hours
TASTY TURKEY GREMOLATA before serving.
S E RVE S 12 S E RVE S 6
THE MACROS
When you’re shopping, look for a bird Brussels sprouts seem saintly, but
labelled “pasture raised” and 106 5 g 19 g 2g
it’s easy to pile on the bacon and C ALORIES PROTEIN CARBS FAT
“organic,” because a turkey that’s cream. Instead, use this classic Italian
been raised without hormones, relish to give your holiday plate some
steroids, or antibiotics—and hasn’t balance without unnecessary fat
been injected with flavour-faking and sodium. Oven roasting gives an GRAVY
liquids—will taste better. When you appealing crispness with less oil S E RVE S 12
prep it season it with simply salt and than pan frying.
pepper, not a slathering of oil or 3 tbsp butter
butter—it’s important that the skin be 1 onion, chopped
½ cup minced parsley (preferably 1 garlic clove, minced
completely dry when you put it in flat-leaf)
the oven. 1 carrot, chopped
1 garlic clove, minced 1 celery stalk, chopped
2 tsp lemon zest Neck and giblets from turkey
1 turkey (12 to 16 lbs) Salt and pepper 4 cups good-quality low-sodium
Salt and pepper 1½ lbs brussels sprouts, ends trimmed, turkey or chicken stock
P R O P S T Y L I N G B Y A L I S TA I R T U R N B U L L F O R B R U M L C O N L O N
halved lengthwise 1 tbsp soy sauce

Heat oven to 400˚F. Place turkey, 1 tbsp olive oil 6 tbsp flour
breast-side down, on a rack in a large Salt and pepper
baking dish; rub salt and pepper over Heat oven to 425˚F. For the gremolata,
it. Cover with foil, poke holes in foil, mix parsley, garlic, and lemon zest in a Melt 1 tbsp butter in large saucepan over
and roast for 45 minutes. Turn breast- small bowl; add salt and pepper to taste. medium heat. Add onion, garlic, carrot,
side up; roast until an instant-read In a large bowl, toss sprouts with olive celery, neck, and giblets; cook until
thermometer registers 160°F in the oil; spread on a baking sheet. Roast for browned. Add stock and soy sauce; bring
breast and 170°F in the thigh. Let rest 25 minutes, or until edges are browned. to a boil, reduce heat and simmer for
for 30 minutes. Toss warm sprouts with gremolata. 1 hour, then strain. In large pan over
medium-low heat, melt 2 tbsp butter; add
THE MACROS THE MACROS flour, whisking frequently, until it turns
deep brown. Slowly whisk in the stock,
413 71 g 0g 12 g 203 14 g 38 g 4g
C ALORIES PROTEIN CARBS FAT C ALORIES PROTEIN CARBS FAT bring to a boil, then reduce heat and
cook until thick. Salt and pepper to taste.

Ride the gravy Can the crust.
train. For a tasty, You’ll save time
less fattening and a whole
sauce, ditch the pumpkin patch
pan drippings. worth of calories.
Portion the plate.

Half veggies, half
protein/starch, all
good the next day.
Break bread.
For stuffing, go easy
on butter and use
whole grains. (For
recipe, go to muscle
andfitness.co.uk)
Make “muscle sprouts.”

Brussels sprouts are great
for you—don’t destroy them
with bacon and cream.

HOL I DAY F E A ST
LEG OF LAMB SOMMELIER TIP!
Binge Away on Muscadet and Beaujolais

S E RVE S 12
Courtesy of Jason Wagner, beverage director at Fung Tu in New York City
By firing up your lamb on the grill,
M
you’ll free up your oven for side any wines are naturally low in alcohol, which means they have
dishes. Be sure to do it right, though, fewer calories than the heavy, boozy red zinfandels and cabernets
by butterflying it so it’s a uniform so often served with winter meals. “Wines from Beaujolais and the
thickness. (Your butcher can do this Loire Valley of France are lower in alcohol and higher in acidity;
easily for you.) Another bonus: Our and not only do they have fewer calories, they’re also more versatile, so
sauce is oil-free, which cuts about they go with a wider array of foods,” Wagner says. For red, look for a
1,000 calories. You’re welcome. Beaujolais that’s labelled “cru Beaujolais”—meaning it’s from the best
vineyards; and for white, grab a muscadet. “Big, bold wines can
2 lemons overwhelm some dishes and get you drunk faster,” Wagner says. “But
2 tbsp fresh rosemary these wines can be consumed in greater quantity without getting you
8 garlic cloves, peeled wasted—and they’re a great counterpoint to rich holiday dishes.”
1 tbsp salt
1 boneless leg of lamb (about 6 lbs),
butterflied GREEN BEAN WHIPPED SWEET
In a food processor, puree lemons—skin CASSEROLE POTATOES
and all—with rosemary, garlic, and salt S E RVE S 8 S E RVE S 8
to a paste. Rub the paste into the lamb
and let sit in the refrigerator for at least Salvage this gloppy staple by Sweet potatoes are already decadently
6 hours, preferably overnight. Heat a swapping the soup for a from-scratch sweet and silky, so topping them with
charcoal or gas grill to medium-high. sauce and the fried onions for brown sugar and mini marshmallows
Laying the lamb flat, grill until an caramelized ones.“Green beans are is overkill. “Instead, add fruit for more
instant-read thermometer inserted into loaded with fibre and vitamin C and natural sweetness,” Hammer says.
the thickest part reads 125°F (about should occupy a lot of the real estate “You’ll get added nutritional mileage
15 minutes per side), then remove to a on your plate,” Hammer says. from the fruit, avoid processed sugar,
platter. (Alternately, roast the lamb and gain extra vitamins, minerals,
uncovered in a 425°F oven for about 1½ lbs fresh green beans, trimmed and and fibre.” We recommend bananas,
45 minutes.) Loosely cover with foil and halved crosswise to boost creaminess, and apples,
let rest for 20 minutes. 2 tbsp butter whose natural acidity will brighten
2 onions, peeled and thinly sliced the sweet potatoes’ naturally deep
THE MACROS Salt flavour.
8 oz mushrooms, coarsely chopped
427 64 g 1g 17 g
C ALORIES PROTEIN CARBS FAT 1 onion, coarsely chopped 2 lbs sweet potatoes, pricked with
2 garlic cloves, minced a fork
1 cup chicken stock 2 ripe bananas
1 cup milk 1 cup all-natural applesauce
3 tbsp flour ¼ cup honey
T H I S PA G E : N I C K F E R R A R I ; P R O P S T Y L I N G B Y R A C H E L S T I C K L E Y/ B E R N S T E I N & A N D R I U L L I
SERVING TIP!
The Perfect Amount 1 tsp ground cinnamon

of Portion Control Bring a pot of salted water to a boil, add Salt and pepper
green beans, cook for 5 minutes, then Sugar
Courtesy of Miranda Hammer, drain and cool. Melt 1 tbsp butter in a pan
registered dietitian in New York City
over medium heat, add sliced onions, Heat oven to 375°F. Roast potatoes on a
■ Really want to survive the holiday meal with your salt lightly, and cook until browned. Heat rimmed baking sheet for 40 minutes,
abs intact? Follow Hammer’s most crucial piece of oven to 400°F. In a large pan, add then add bananas (with peel on) and
advice. When composing your plate (which should
mushrooms, chopped onion, garlic, and cook for another 15 minutes. When
be nine inches or less in diameter), fill half of it with
vegetables, a quarter with protein, and a quarter 1 tsp salt; cook for 10 minutes over potatoes cool, split lengthwise and
with starch (sweet potatoes, mashed potatoes, medium heat. In a separate saucepan, scoop the flesh into a bowl; peel
gravy). This is an easy way to guarantee less fat bring stock and milk to a simmer; add bananas and add with applesauce,
and carbs and more fibre. Also: It wouldn’t hurt to flour and cook, stirring constantly, for honey, and cinnamon, then season with
hit the gym beforehand, too.
2 minutes. Add stock mixture to salt, pepper, and sugar to taste. Mash
mushrooms; bring to a boil, stirring until well with a potato masher, or whip with
thick. Put beans in a baking dish, add an electric beater. Transfer mixture
mushroom mixture, and top with the into a buttered baking dish; bake for
caramelised onions; cook for 15 minutes. 30 minutes, or until heated through.
THE MACROS THE MACROS

96 4 g 13 g 4g 138 1 g 35 g 0g
C ALORIES PROTEIN CARBS FAT C ALORIES PROTEIN CARBS FAT
Why puff up?
Bottom line, sweet
potatoes don’t need
marshmallows.
Break out the grill.
Green light. Do a green

bean casserole—but swap
the soup for a from-scratch
sauce and caramelize
the onions.

HOL I DAY F E A ST
SPICY, HEALTHY MASHED

HAM POTATOFLOWER
S E RVE S 12 S E RVE S 6
Truth is, ham is a pretty lean, healthy One cup of regular mashed potatoes
meat. It’s the salty cure, layers of skin has 240 calories, 9 grams of fat, and
and fat, and, usually, sticky-sweet 35 grams of carbs. Thankfully, when
glaze that ruin it. But if you boil the you’re pureeing the potatoes, you can
ham rather than roast it, you’ll cut cut it in half with cauliflower and no
much of the salt and fat—and it’ll still one will know the difference. Plus,
be as moist and tasty as ever. Instead “cauliflower is rich in antioxidants
of lathering on a sugary honey-baked and vitamins C and K,” Hammer says.
glaze, we recommend this thin coat It retains the richness of the potato
of spicy Sriracha—balanced with while giving a lighter texture and
honey—which will deliver a delicious, more complex flavour. (For bonus
more complex punch to the already- flavour: Try it with a few carrots or
rich meat. turnips as well.)
¼ cup honey 1 lb potatoes (russet or Yukon Gold),

3 tbsp Sriracha sauce scrubbed, peeled if desired, and
1 tbsp soy sauce quartered
Juice of ½ lime ½ head cauliflower, core removed and
1 “City ham” (5 to 7 lbs), wet-cured and coarsely chopped
smoked, as opposed to dry-cured, 2 tsp olive oil
prosciutto-like “country ham” ¼ cup Greek yogurt
Salt and pepper
In a small bowl, mix together honey,
Sriracha, soy sauce, and lime juice; set Place potatoes in a large saucepan;
aside. Place ham in a stockpot; add cover with water by 3 inches. Bring to a
water to cover. Bring to a boil, then boil. When potatoes are almost tender (a
discard and replace the water and bring butter knife can almost but not quite go
to a boil again. Reduce heat; simmer for through them easily), add cauliflower;
15 minutes per pound. Drain and cook another 10 minutes, or until the
remove the skin and external fat. Heat potatoes and cauliflower crush easily
oven to 375°F. Place ham in a shallow with the back of a spoon. Drain, return
baking dish, brush with the Sriracha to the pot, and mash well with a potato
glaze, and bake for 30 minutes. Let rest masher. Stir in olive oil and yogurt; add
for 20 minutes. salt and pepper to taste.
THE MACROS THE MACROS

333 31 g 14 g 16 g 123 4 g 23 g 2g
C ALORIES PROTEIN CARBS FAT C ALORIES PROTEIN CARBS FAT
CHEF TIP!
The Coolest Condiment You’ve Never Heard Of

Courtesy of Jeremy Glover, chef at Ceia Kitchen + Bar in
Newburyport, MA
G
lover, a farmer in addition to being one of the
Northeast’s most-talked-about chefs, swears by
cranberry mayo, a hugely versatile but largely
unknown condiment that can be easily made by
mixing one part leftover cranberry sauce (whole or the
jellied variety) with two parts mayo and a dash of Dijon
mustard. Loaded with vitamin C, it’s healthier
than plain old mayo and great for schmearing on
rye bread with turkey and stuffing,
making a leftover turkey or potato
salad, or using as a dip with turkey
skin as the (carb-free) chips.
Boil your ham.
Because baking it
retains fats. And
slather it in Sriracha
and honey.
Cut your mash.

SOLDIER
STRONG
> This military-inspired,
barbell-only workout will
get you in the best damn
shape of your life.
B Y M I C H A E L B E R G , N . S . C . A . - C . P. T .

BA R B E L L- ON LY WOR KOU T
W
E EXPECT A LOT FROM OUR SOLDIERS.
Bravery in the face of danger, unwavering disci-
pline, and elite physical fitness—all things that
make our military the greatest fighting force on
earth. But when these men and women are sta-
tioned in a desert or trekking through unforgiving
terrain, they don’t always have the best tools to stay
in fighting shape. So they learn to make do with
what they’ve got, even when all they’ve got is a flat surface and
their own bodies.
It stands to reason, then, that if you endurance—before moving heavier
give a soldier something as luxurious to increase your strength.
as a barbell, he’s going to make the During the first four weeks, you’ll
most of it—whether he’s deployed or do sets of six to 12 repetitions of each
back home in the cozy confines of a exercise at 75 to 85% of your one-rep
gym. The same rule applies to civil- max (1RM). “Keep your rest between
ians. Big-box gyms are great for va- sets minimal, at 60 seconds or less,”
riety, but there’s a reason you always Kirchofner says.
see the fittest guys hanging around
the bench press and power racks,
because the simplest equipment can
often have the biggest impact.
FRONT SQUAT u
Proving the barbell’s versatility is With a loaded barbell across
Dustin Kirchofner, a former U.S. your upper chest and deltoids
Army Special Forces soldier and a and your arms crossed, brace
your core and squat down until
free-fall instructor—yes, the man your thighs break parallel with
teaches others the delicate art of the floor. Then explode back up.
parachuting out of planes into
enemy territory. He’s also a certified
strength and conditioning coach
and the owner of Modern Warfare Over the next four weeks, you’ll
Fitness in Colorado, so he’s not lower your reps and up the weight,
someone you want to compare doing one to five reps at 85 to 100%
fitness résumés with. of your max and extending your rest
The point is: Give him a bench, a periods to three to five minutes.
barbell, and some plates, and he’ll This foundational workout can be
whip soldiers into fighting shape. modified as you progress. “It allows O P E N E R S P R E A D : G E T T Y I M AG E S. T H I S S P R E A D : E D GA R A RT I GA
Imagine what he can do for you. you to add, take away, or even switch
“The programme I’ve created is up the exercises,” Kirchofner says.
basic, but it will definitely get you Mix things up by varying your sets,
big and strong if you tackle each ex- reps, intensity, and rest periods, or
ercise seriously—and challenge you incorporate explosive movements,
to improve your form, concentration, like quick bursts on the positive
and stamina,” he says. reps and slow, controlled negatives.
His prescribed workout focuses on Throw in some plyometrics, and
what he calls the “Big 4” exercises: you’ve got a well-rounded regimen
the bench press, the military press, for increasing your overall power
the deadlift, and the squat. Broken and conditioning.
into two four-week phases, it starts “This workout, as basic as it may
lighter to gradually acclimate your seem, will definitely get you big and
tendons and ligaments to the train- strong,” he says.
ing—all while promoting muscular We’re inclined to listen to him.

BA R B E L L- ON LY WOR KOU T
t BARBELL CURL
Load up a barbell with plates, or pick up
DIRECTIONS: Do these workouts a preweighted barbell and let your arms
on a five-, six-, or seven-day split, fully extend. Squeeze your shoulder
blades together, and curl the weight up
depending on your schedule. toward your shoulders. Lower it slowly.
All movements listed are done
with a barbell and, where
applicable, an adjustable bench. BARBELL LUNGE u
In Phase 1, aim to use 75 to 85% With a loaded barbell on your upper
of your one-rep max during traps, lunge forward until your lead thigh
working sets. In Phase 2, work in is parallel to the floor and your back knee
is an inch or so from the ground. Come
the 85 to 100% range. You’ll back up, then lunge forward with the
pyramid up the weight from set other leg. Repeat for the listed reps.
to set where applicable, but on
listed sets of 20, adjust the SKULL CRUSHER q
weight so you can just eke out Lie on a bench, holding a barbell over
20 reps. Also, be sure to perform your chest. Keeping your elbows pointed
a few light sets to warm up the forward, lower the bar, allowing your
upper arms to travel back slightly, until
target muscle. it’s at your forehead. Then press the
weight back up.
T H I S S P R E A D F R O M B O T T O M L E F T : P E R B E R N A L ; I A N S P A N I E R ( 2 ) ; P AV E L Y T H J A L L ( 2 )

M O N D AY
SHOULDERS, TRAPS, AND ARMS

EXERCISE SETS REPS (PHASE 1) SETS REPS (PHASE 2)
MILITARY 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1

PRESS
FRONT RAISE 4 10, 8, 6, 20 4 5, 5, 3, 3
REAR-DELT ROW 4 12, 10, 8, 6 4 5, 5, 3, 3
SKULL CRUSHER 4 12, 10, 8, 6 4 5, 5, 3, 3
BARBELL CURL 4 10, 8, 6, 20 4 5, 5, 3, 3
SHRUG 4 10, 8, 6, 20 4 5, 5, 3, 3
T U E S D AY
BACK, ABS, AND LOWER BODY

DEADLIFT 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1

ROMANIAN 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1
DEADLIFT
BARBELL LUNGE 4 10, 8, 6, 20 4 5, 5, 3, 3
HACK SQUAT 5 12, 10, 8, 7, 6 5 5, 5, 3, 3, 3
BARBELL AB 4 20, 12, 12, 12 4 TO FAILURE
ROLLOUT
T H U R S D AY
CHEST, BACK, AND ARMS

BENCH PRESS 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1

INCLINE PRESS 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1
BARBELL ROW 4 10, 8, 6, 20 5 5, 4, 3, 2, 1
PRONE BICEPS 5 12, 10, 8, 7, 6 5 5, 5, 3, 3, 3
CURL
CLOSE-GRIP 4 20, 12, 12, 12 4 TO FAILURE
BENCH PRESS
F R I D AY
LEGS AND ABS

BARBELL SQUAT 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1

GOOD MORNING 4 12, 10, 8, 6 4 5, 5, 5, 3
FRONT SQUAT 5 12, 10, 8, 7, 6 5 5, 4, 3, 2, 1
CALF RAISE 4 20, 20, 12,12 4 TO FAILURE
BARBELL AB 4 20, 12, 12, 12 4 TO FAILURE
ROLLOUT


THE LEVEL UP SERIES:
QUADS
> Want bigger, stronger legs? Then hit them
with the following foundational exercises.
BY JOE WUEBBEN

SINGLE-LEG ROMANIAN DEADLIFT
LEVEL UP DIFFERENCE: Whether you’re using
a barbell, dumbbell, or landmine (as shown), start
every rep by pushing the hips back. Keep this
movement slow and controlled for stability, using
the back (nonworking) leg for counterbalance.

T
HE PARETO
principle (aka
the “80/20
rule”) states
that, in a given
area, roughly 80%
of your results are
accomplished by
20% of your efforts.
If we were applying
this to leg training,
then squats, lunges,
step ups, and
deadlifts would fall
into the 20% of
exercises producing
80% of your lower-
body gains (more or
less). All those leg
extensions and leg
curls are fine, but
they’re likely not
your true thigh-
developing linchpins.
What you’ll find
here is a Pareto-
inspired Level Up
leg workout that
builds off its
Straight Up coun-
terpart by provid-
ing a bit more bang
for the buck—
variations of lunges,
squats, step ups,
and deadlifts,
and nothing else.
Consider this your
80/20 leg day. If
you’ve got time later
in the week (and
aren’t crushed by
this workout), then
knock yours elf
out with leg
presses, leg curls,
and the inner/outer
thigh machine.

L EV E L U P SE R I E S: Q UA DS
STEP-UP
LEVEL UP
DIFFERENCE:
Perform step-
ups with either
dumbbells or a
barbell; when in
doubt, go with
dumbbells, as
they’re a slightly
safer option.
Plant your foot
on the bench or
box, heel first,
not the ball of
the foot.
REVERSE
LUNGE
LEVEL UP
DIFFERENCE:
While compara-
ble, these are
more dynamic
than split
STRAIGHT UP
squats. When
doing reverse
lunges, drive up
through the heel EXERCISE SETS REPS
of the front
LEG EXTENSION 5 10
foot—as if you
were doing a LEG PRESS 4 12
single-leg
squat—and NARROW-STANCE 3 10
OPE N E R S PR E A D: E D GA R A RT IGA. T H I S S PR E A D C L O C KW I S E F ROM L E F T: A H M E D
SPLIT SQUAT PER LEG

minimize the
push off from BODY-WEIGHT 3 10
the back leg. BOX STEP-UP
As published in the October 2013 issue
of M&F.
GOBLET
LEVEL UP
K L I N K ; S I M O N M AC D E R M O T T-J O H N S O N ( 2 ) ; P E R B E R N A L
SQUAT
LEVEL UP DIRECTIONS: Warm up with 5 to 10
DIFFERENCE: minutes of low-intensity cardio
Think of goblet followed by 1 to 2 sets of light leg ex-
squats as a tensions and 1 to 2 sets of light lunges.
modified version EXERCISE SETS REPS
of a front squat.
Keep your torso REVERSE LUNGE 3 10 PER LEG
upright and GOBLET SQUAT 4 8*
maintain a tight
core, and keep STEP-UP 3 10 PER LEG
the dumbbell
SINGLE-LEG 3 12 PER LEG
up against ROMANIAN
your body so DEADLIFT
it doesn’t pull
you forward. *Start light and increase weight on every set.

C
CM
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> With two hit shows
and the forthcoming
Netflix film Bright to
his name, 23-year-old
BRANDON LARRACUENTE
balances fame, fitness,
and staying true
to himself.
BY K E V I N G R AY / / /
PHOTOGRAPHS BY DUSTIN SNIPES
ON THE BRI G
I GHT SIDE
B R A N D ON L A R R AC U E N T E
E
ARLIER THIS YEAR, BRANDON LARR ACUENTE Bright (streaming Dec. 22) takes
became a meme on the internet. place in an alternate reality, in which
More specifically, his character from Netflix’s 13 Reasons Why, Jeff humans coexist alongside orcs, elves,
Atkins, became a meme when fans of the show flooded social media with and fairies. It teams Larracuente
creative images and GIFs, under the hashtag #JeffAtkinsDeservedBetter, with Will Smith, as well as other big
to mourn the character’s untimely death. names like Noomi Rapace and Joel
Edgerton.
In a show that centred on the laser focus that keeps him seeing the “Will Smith is somebody I’ve looked
suicide of a fellow high school stu- inside of gyms more than parties, has up to since I was a young kid,” Larrac-
dent, Hannah Baker, Larracuente helped the 23-year-old Larracuente uente says. During downtime on set,
played a paragon of good—the jock amass an impressive amount of work he picked Smith’s brain, absorbing as
with a heart of gold. The character at this stage of his career. And as he much as he could from the veteran
wasn’t even supposed to exist. keeps progressing, so do his roles. star. “It was a really good experience,
He didn’t appear in the book that His new project is a film called and I took a lot from it,” he says. “I’ve
the show is based on, but producers Bright, which sports a $90 million taken something away from every-
created the role for Larracuente budget and an all-star cast. It’s a body I’ve worked with. I think it’s
anyway, inviting him to make it departure from TV but his third shaping me as I continue to grow as
his own. It was a powerful vote of project with Netflix. His first appear- an actor and as a person.”
confidence for the young actor, and ance on the popular streaming-video
B
it allowed him to showcase his own service was in the series Bloodline, a EYOND JUST HOLDING
winning personality, good looks, dramatic thriller centred on a Florida his own on screen next to the
and ripped physique, which he hones Keys family. (Kyle Chandler played film’s formidable cast, Larrac-
with six days of intense workouts Larracuente’s dad.) uente had another challenge to
each week. “I really feel like an adopted son of overcome: the makeup chair.
This genuine likability, and that the Netflix family,” he says. He plays an orc, which meant long
days—sometimes up to six hours—in
the chair being fitted with pros-
thetics, including a muscular body
cast that added mass to the actor’s
already-chiselled frame. He also had
to learn a language: Orcish. There’s
no Rosetta Stone for that, so Larrac-
uente worked with an on-set coach to
perfect the dialect.
Between long days shooting and
his increasingly busy schedule, Lar-
racuente has to prioritise fitness and
nutrition. A natural athlete, he played
baseball and football through high
school, but he wasn’t always into
working out. “I used to hate working
out so much,” Larracuente says. “I
used to just sit in my room and play
video games or go out with friends.”
His dad, however, had different
ideas. A retired New York City police
detective, he encouraged his son to
stay fit. The more Larracuente saw
results, the more he wanted to keep
working. Now he trains six days per
week, and with his schedule, that
often means lifting weights in a
hotel gym.
102 MUSCLE & FITNESS / JANUARY 2018 Shot on location at B arbell Brigade, Los Angeles, CA
I USED TO
HATE
WORKING
OUT. I USED
TO SIT IN MY
ROOM AND
PLAY VIDEO
GAMES OR GO
OUT WITH
FRIENDS.
B R A N D ON L A R R AC U E N T E
P90X was Larracuente’s foray into

training, and he counts Pumping
Iron, the Arnold Schwarzenegger
documentary, among his favourite
films. The tenants of bodybuilding
preached by Schwarzenegger con-
tinue to provide a foundation for his
workouts, but he sometimes incor-
porates more cardio exercises into
his regimen and often jumps rope
between sets to keep his heart rate
up. (See the chart on the opposite
page for a sample workout.)
Travelling a lot makes eating healthy
difficult, but Larracuente does what
DON’T GET
ME WRONG,
PIZZA
SOUNDS
GREAT, BUT
I HAVE
TO STAY
DISCIPLINED.
THAT’S
SOMETHING
MY DAD
TAUGHT ME.
he can when on the road. “At restau-

rants, you don’t know what ingredi-
ents they’re putting into the food, but
when I’m home I try to limit my con-
sumption of salt and sugar,” he says.
It takes self-restraint, especially when
he’s out with friends and burgers In addition
and pizza are on the table. “Don’t get to weights,
Larracuente
me wrong, pizza and burgers sound works in HIIT
with tools like
great, but I have to stay disciplined. battle ropes.
That’s something my dad taught me.
Discipline from an early age.”
Pizza is his cheat meal of choice.
But nothing compares with his love

of octopus. When visiting family “We’re on this pedestal for a reason,”
in Puerto Rico, that’s his favourite he says, referring to himself and his
dish—eating it nine out of 10 days castmates from 13 Reasons Why.
L A R R AC U E N T E ’ S
on a recent trip. “Depending on who “It’s to share knowledge and to
cooks it, it can be a little gummy, but help others who are going through CHEST WORKOUT
if it’s flavoured right, it’s an incredible things,” whether that’s providing
experience,” he says. “I’m telling you, encouragement to fans dealing with EXERCISE SETS REPS
I think I saw God when I was eating life and relationship struggles or even
DIP 5 10, 15, 20, 15, 10
octopus. It’s a holy experience.” just providing motivation to get into SUPERSET WITH
Work, travel, fitness, and his the gym. PUSH-UP 5 10, 15, 20, 15, 10
unabashed love for eight-tentacle All that visibility can be a lot for PEC DECK FLYE* 5 30, 5, 30, 5, 30
sea creatures notwithstanding, anyone, especially a young up-
Larracuente’s other interest is social and-comer with a full schedule, DUMBBELL BENCH 6 8, 10, 12, 12, 10, 8
PRESS
media, where he can interact with his but when asked about his goal
fans. With nearly 2 million followers as a young public figure, the level- INCLINE BENCH 6 8, 10, 12, 12, 10, 8
CABLE FLYE
on Instagram as of this writing, he’s headed Larracuente has a simple
got a big platform—and he puts it to answer: “Honestly, man, to spread
* On the sets with 5 reps, hold at peak
good use. kindness.” contraction for 5 seconds, then release.

M&F-CONTESTS-DPS-SP-1.pdf 1 15/11/2017 14:11
CM
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K
M&F-CONTESTS-DPS-SP-2.pdf 1 15/11/2017 15:16
HAVE YOU GOT

WHAT IT TAKES?
CM
MY
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CMY
ALL THE LATEST COMPETITION INFO CAN BE FOUND AT:
WWW.BODYPOWER.COM/CONTESTS | #VIVABP
CARDIO FORWARD RUN
See next page.
WORKOUT
FROM
HELL
>2.25
GAIN ENDURANCE AND BURN UP TO
KG OF FAT THIS MONTH
BY JOE KENN, C.S.C.S.
PHOTOGRAPHS BY JAY SULLIVAN
You’re not still jogging on the treadmill to get lean, are you? Interval
training is much more efficient. It boosts your metabolism, and you
train harder in less time, burning more fat calories during and after
the workout and for days afterward. This workout plus careful dieting can
help you shed up to 2.25 kilos before you see our next issue. That’s if you’re
ready to gut it out and put in the work, of course.
DIRECTIONS
Two to three
F R E Q U E N CY
times a week, either after
your regular weight
workouts or in between.
TIME NEEDED
20–30 minutes
DO IT Perform the exercises
as a circuit. You’ll move
around a track (or an open
field), performing exercises
at different stations.
Start by sprinting up the
straightaway. Then do a
strength exercise, followed
by an easy exercise on the
curved section of the track
to recover your wind.
Do one more strength move,
then repeat the cycle. The
exercises change every time
you complete a lap around
the track—laps 1 and 3 follow
one circuit, and laps 2 and 4
use another.
HOW IT WORKS
➜ We’re taking you off the
treadmill and onto a track,
where you can train like
an athlete. Our workout
combines sprints and other
footwork drills with
weight training and active
recovery intervals (easy
work periods) to keep your
heart rate up and work all
your muscles. It’s not for
the faint of heart, but
neither are the results.

LAPS 1 &3
3
ACTIVE
RECOVERY
(NOT SHOWN)
➸ Depending on your
fitness level, you can
walk, jog, or lunge for
100 metres around the
1 curve of the track. Take
FORWARD deep breaths.
RUN PREVIOUS PAGE
➸ Go to the straighta-
way, and run forward
100 metres. You can jog,
run briskly, or sprint
(albeit at a little less
than 100% effort),
depending on your
current fitness level.
B A
2
MEDICINE
BALL SLAM
➸ Hold a medicine ball
straight overhead, and
throw it down on the track
in front of you as hard as
you can. Squat down to
pick up the ball. Repeat for
10 reps.

4
KETTLEBELL
SWING
➸ Hold a dumbbell or a
kettlebell between your legs,
and explosively extend your
hips to swing it up as high as
you can. Repeat for 10 reps.
5
BACKWARD
RUN (NOT SHOWN)
➸ Go to the straightaway,
and run backward for 100
metres. Concentrate on
keeping your shoulders
over your toes, bending
your knees, and extending
your hips to run efficiently.
6
PUSHUP
(NOT SHOWN)
➸ Perform pushups for

10 reps.
B
7
A ACTIVE
RECOVERY
(NOT SHOWN)
➸ Walk, jog, or lunge

for 100 metres around the
curve of the track.
8
MEDICINE
BALL SITUP
(NOT SHOWN)
➸ Hold a medicine ball

with arms extended, and
perform a full situp. Repeat
for 10 reps.

C A R DIO WOR KOU T
LAPS 2 &4
1
LATERAL
RUN (NOT SHOWN)
➸ Face the infield and

run sideways,
crossing one foot
over the other as
you step. Keep
your shoulders
square with the
infield. Go at the pace of
a jog, a brisk run, or a
near-sprint, depending
on your fitness level
and coordination.
A B
2
MEDICINE BALL
GROOMING BY CHRISTIE CAIOLA
CHEST PASS TO
GROUND
➸ Hold a medicine ball at chest level, and
squat down. As you come up, throw the ball
forward and downward into the track. Run
to pick it up, and repeat for 10 reps.

3
ACTIVE
RECOVERY
(NOT SHOWN)
➸ Depending on your
fitness level, you can jog,
run briskly, or perform
lateral lunges for 100
metres around the curve
of the track. Take deep
breaths, and do not stop.
4
GOBLET
SQUAT
GROOMING BY CHRISTIE CAIOLA
➸ Hold a dumbbell or kettlebell

at chest level, and squat until
your thighs are parallel to the
ground. Keep your lower back in
its natural arch, and push your
hips backward to begin the
movement. Repeat for 10 reps.

C A R DIO WOR KOU T
5
LATERAL
RUN
➸ Repeat the lateral run
you did before, but lead
with the opposite leg.
6
PUSHUP
➸ Perform push-ups for
10 reps. Keep your back
straight.

C A R DIO WOR KOU T
7
ACTIVE
RECOVERY
(NOT SHOWN)
➸ Walk, jog, or do lateral

lunges for 100 metres.
8
MEDICINE
BALL
TWIST
➸ Hold the ball at arm’s
length in front of you, and
explosively twist to one
side and then the other.
Repeat for 10 reps on
each side.
BALLS OUT
➜ Use a 4.5 kg
medicine ball to
start. You can
increase the size
weekly as
you improve.

10
MINUTES
➜ Warm up at least this
long before this
workout. Do jumping
jacks, leg swings, and
light runs around the
track to break a sweat
and lubricate your
joints.

SUPERSET FOR
> MUSCLE GROWTH IS A

SURE BET WITH THIS
TIME-SAVING TECHNIQUE
BY ERIC “MERLIN” BROSER

There is little doubt that The human body does not consider the
creation of a massive, Herculean physique
for most of us mere to be a high priority in its hierarchy of
mortals (which does not needs, and thus will fight our efforts every
include men like Ronnie step of the way. I have a little quote that I
Coleman, Morgan Aste, or tell all my clients when it comes to making
serious progress in the gym that I would
“Big Ramy”), building new like to now relay to all M&F readers: “If
muscle year after year you really want to get huge you cannot
becomes an increasingly politely tap your muscles and ask that
difficult and arduous they grow—you must instead knock them
over and demand it!”
endeavour. In my many years as a coach/trainer

S U PE R SE T FOR S U PE R SI Z E
PEC
PUMPER
Exercise Sets Reps
Pre-exhaustion
Incline Dumbbell 3 10–12
Flye
superset with
Flat Dumbbell 3 7–9
Press
Post-activation
Barbell Bench 3 4–6
Press
superset with
Cable 3 10–12
Crossover
isolate the target muscle with the first

movement—pushing it to its momentary
limits—and then coax it beyond those
limits with a multijoint exercise that
brings in other muscle groups to assist,
forcing the target muscle to continue
contracting.
A post-activation superset involves a
high-load + heavy (about three to five
reps per set) compound movement
followed immediately by a single-joint
isolation exercise. A few examples might
be weighted dips + cable crossovers,
stiff-leg deadlifts + lying leg curls, and
barbell bentover rows + stiff-arm
pulldowns. The interesting (and cool)
element of this type of superset is that
research studies show that low-rep,
compound exercises manifest enhanced
central nervous system (CNS) activation,
and competitive bodybuilder, one of the into a workout, in my own training creating a physiological environment
best techniques I have found to force the system there are two basic types that where the second (isolation) movement
muscles to respond, adapt, and grow is, I like to focus on most often: pre- (in a post-activation superset) will
without a doubt, supersets. A superset exhaustion and post-activation. actually activate more muscle fibres and
OPENER AND THIS SPREAD: PER BERNAL
is generally when two exercises for the A pre-exhaustion superset is one in exhaust a greater number of motor unit
same body part are performed back-to- which the trainee performs an isolation pools than it normally would. Talk about
back with as little rest in between as exercise followed immediately by a entering into a state of anabolic nirvana!
possible. compound movement. Some So are you now champing at the bit to
Your rest periods occur only after the combinations include leg extensions + hit the gym and experience some
completion of both exercises, with each squats, dumbbell flyes + bench presses, hypertrophy-igniting supersets?
having been taken to momentary and lateral raises + upright rows. The I thought so! Here are some of my
(positive) muscular failure. While there main advantage of pre-exhaustion personal favourites for each major
are many ways to incorporate supersets supersets is that you can more precisely muscle group.

SUPERSET TIPS
1
If you train in a crowded
gym, it’s best to create
supersets that allow
you to stay in the same
area, to make sure you
can go from one exercise
to the next without
interruption. A few
examples would be lying
dumbbell pullovers +
close-grip seated cable
rows, incline dumbbell
flyes + flat-bench
dumbbell presses, and
seated dumbbell
lateral raises + seated
dumbbell presses.
2
When performing the
compound exercise in a
superset, utilize a slow
eccentric contraction
(4 to 5 seconds) and an
“explosive” concentric
(pushing or pulling
the weight as rapidly as
possible).
3
When performing
the isolation exercise
in a superset, do the
eccentric portion of the
rep in about 2 seconds;
then hold the midpoint
(stretch position) for
BACK
1 second; and finish
with a 2-second
concentric. Note: If the
isolation exercise
BLASTER
allows for a powerful
“peak contraction”
against resistance (like
with leg extensions or
cable crossovers, for
Exercise Sets Reps example), then make
Pre-exhaustion sure to hold for a full
second at that point
Dumbbell Pullover 3 10–12 as well.
superset with
Close-grip
Seated 3 7–9
4
PER BERNAL; CHARLES LOWTHIAN
Cable Row
Even when not utilizing
Post-activation
supersets through an
T-bar Row 3 4–6 entire workout, they
superset with are an excellent way to
Stiff-arm 3 10–12 finish off a body
part—especially if it is
Pulldown
one that is lagging
behind the others.

DELT
DESTROYER
Exercise Sets Reps
Pre-exhaustion
Seated Rear-delt Flye Machine 3 10–12
superset with
Wide-grip Barbell Upright Row 3 7–9
Post-activation
CHRIS LUND; PER BERNAL
Barbell Military Press 2 4–6

superset with
Dumbbell Lateral Raise 2 10–12

BICEPS
BOMBER
Exercise Sets Reps
Pre-exhaustion
Low-cable Curl 2 10–12
superset with
Close-grip Pullup 2 7–9
Post-activation
Close-grip Pulldown 2 4–6
superset with
Machine 2 10–12
Preacher Curl
SUPERSET 1
Supersets allow
2
Supersets bring
3
Supersets
4
Supersets are
5
Supersets help
BENEFITS for a greater time

under tension for
the targeted
muscle, which is
about a more
intense and
dramatic pump,
which saturates
increase lactic acid
production, which
coaxes the body to
release more growth
very time efficient,
allowing one to
train with maximum
intensity in shorter
stimulate the
metabolism, making
them an excellent
adjunct to proper
associated with the target muscles hormone (GH) into periods of time. diet and cardio
igniting more rapid with enhanced your system. GH is when looking to
hypertrophy. amounts of amino a powerful burn more body fat.
PER BERNAL
acids, natural muscle-building and

hormones, oxygen, fat-incinerating
and vital nutrients. hormone.

TRICEPS
TRASHER
Exercise Sets Reps
Pre-exhaustion
Dumbbell Kickback 2 10–12 per leg
superset with
Triceps 7–9 per leg
Dip 2
Post-activation
Close-grip Bench Press 2 4–6
superset with
Rope
Pushdown 2 10–12
PER BERNAL

QUAD KILLER
Exercise Sets Reps
Pre-exhaustion
Single-leg Extension 3 10–12
superset with
Single-leg Press 3 7–9
Post-activation
Barbell Squat 3 4–6
superset with
Leg Extension 3 10–12

Exercise
HAMS HURTER Sets Reps
Pre-exhaustion
Seated Leg Curl 2 10–12
superset with
Stiff-leg Deadlift 2 7–9
Post-activation
Lying Leg Curl 2 4–6
superset with
Hyperextension 2 10–12
CLOCKWISE FROM TOP RIGHT: PAVEL YTHJALL;
ERICA SCHULTZ; PER BERNAL; PAVEL YTHJALL

L A S T W O R D
FINISH STRONG!
Dominate the rest of this
“Blood,
sweat, and
“Some people
want it to
happen, some
wish it would
happen, others
respect. First make it happen.”
year and then all of 2018. two you give, —Michael Jordan
last one you

earn.”
—Dwayne Johnson
“Just remember,
you can’t climb
the ladder of
success with
your hands in
your pockets.”
—Arnold
Schwarzenegger
P E R B E R N A L ( J O H N S O N & C E N A ) ; Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y W E I D E R H E A LT H & F I T N E S S ( S C H WA R Z E N E G G E R & Z A N E ) ; G E T T Y I M A G E S ( 4 )

“You just
can’t beat the
person who
never gives
up.”
—Babe Ruth
“Ask me to play, I’ll
play. Ask me to shoot,
I’ll shoot. Ask me to
pass, I’ll pass. Ask me
to steal, block out,
sacrifice, lead,
dominate, anything.
But it’s not just what
you ask of me. It’s
what I ask of
myself.”
—LeBron James
“Dream more
than others
think practical.
Expect more
than others
think possible.”
—Frank Zane
“If you don’t

“Champions learn from your
mistakes, then
keep playing they become
until they get regrets.”
it right.” —John Cena
—Billie Jean King

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JANUARY 2018

KEYS TO THE JANUARY 2018 UK £4.20

PERFECT SQUAT 9 770955 138134

@bodypowerexpo @BodyPowerExpo BodyPowerUK BodyPower Ltd

11-13TH MAY 2018, NEC, BIRMINGHAM

TICKETS ON SALE NOW, GO TO:

64 The Weekend 94 Level Up: Quads

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

PRINTED IN UK BY PCP Tel: 01952 585585

Founder and Chairman Emeritus JOE WEIDER (1920–2013)

officials controlling the sport. The irony

The UK isn’t alone in its approach,

UK’S NATIONAL SPORT

06 MUSCLE & FITNESS / JANUARY 2018

WAITING FOR TEXT

PRODIGY > Though he’s only 22 years old,

8 MUSCLE & FITNESS / JANUARY 2018

weight limit a few days before the

because I feel that they work the best

MUSCLE & FITNESS / JANUARY 2018 11

DELTS FOR DAYS

12 MUSCLE & FITNESS / JANUARY 2018

STANDING BARBELL 4 12–15

* Start with 2 warm-up sets, then do the

14 MUSCLE & FITNESS / JANUARY 2018 Photographs by Per Bernal

HOW TO PROGRAMME: HOW TO DO IT:

1For single- 2 3 1Pick up the 2 3

MUSCLE & FITNESS / JANUARY 2018 15

PRESTIGE OLYMPIC BAR

• Ideal in all high usage training environments

List Price £39.99

7.5% OFF YOUR

18 MUSCLE & FITNESS / JANUARY 2018

2 Loop both ends of

3 Brace your core

20 MUSCLE & FITNESS / JANUARY 2018 Photographs by Per Bernal

SIDE-PLANK CABLE ROW

Photographs by Per Bernal MUSCLE & FITNESS / JANUARY 2018 21

TAKE YOUR PULL-UP

MEDICINE BALL SLAM

1 Hang from a pull-

22 MUSCLE & FITNESS / JANUARY 2018 Photographs by Per Bernal

SKIP THE EXCUSES

Photograph by Jay Sullivan MUSCLE & FITNESS / JANUARY 2018 23

Brian is 6 ft 8 ins and Thor is 6 ft 9 ins so l was

It was the same with the 500 kg deadlift – people

2 EAT MORE FATS

Photograph by Christopher Bailey

Why do it: Slamming a ball

Get it done: Perform one slam,

FINISHER TRAINER TIP

26 MUSCLE & FITNESS / JANUARY 2018 Photographs by Per Bernal

MUSCLE & FITNESS / JANUARY 2018 27

28 MUSCLE & FITNESS / JANUARY 2018

FIX THESE PUSH PRESS PROBLEMS

Photographs by Edgar Artiga MUSCLE & FITNESS / JANUARY 2018 29

Photographs by Per Bernal

three sets of three reps in PHASE 1 PHASE 2

MUSCLE & FITNESS / JANUARY 2018 31

THE LOW DOWN

ass-to-grass squat, the hallmark of mobility. EXERCISE SETS REPS

32 MUSCLE & FITNESS / JANUARY 2018 Photograph by Per Bernal

34 MUSCLE & FITNESS / JANUARY 2018

2 tsp olive oil

Muscle & Fitness - January 2018 UK

Muscle & Fitness - January 2018 UK