Muscle & Fitness - September 2018 UK PDF

R’S
EIDE
JOE W
SEPTEMBER 2018
DWAYNE
JOHNSON
PROJECT
PEAK WEEK
A ‘HOW TO’ GUIDE
ROCKS!
THE GLOBAL
BOX OFFICE
BALLER &
KING OF
THE GYM
KICKS
YOUR
ASS!
CUTTING MUSCLE
AGENTS BUILDING
DO THEY WORK? MEALS
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Inside 62 Battle Ready ON
THE C
OVER
Try this modern soldier 12-week programme to NE
D WAY C K ”
develop a physique built for door kicking RO
“THE SON
JOHN
SEPTEMBER 2018
Photog
raph
72 2018 Rock Hard Challenge: Part 1 by
Per Bern
This blend of old and new school programme al
will incinerate fat from your physique
VOLUME 78 | NO. 9
FEATURE
IN EVERY ISSUE 82 Cup To You
8 FROM THE CEO World class athletes use cupping therapy for
muscle recovery (and have the bruises to prove
140 IN THE NEWS it). Is it time you give it a try?
144 HOT BOD
84 Couples Who Train, Remain
M&F talks to Aston Worsfold about all things
COVER STORY lurve & training with fiancé Tom Thorman
10 Dwayne Johnson
Dwayne Johnson saves the day. M&F shares 86 The Most Decorated Under 90kg
the ultimate workout guide courtesy of Strongman Ever…
legendary nice guy, the Rock. You’re welcome! The most successful under 90kg strongman
in history, Rob Ward says he’s “just naturally
strong”
MALE MUSCLE
88 Monetise Your Social Media
18 Meatless Muscle Get INSTA rich with our ‘how to guide’
Vegan IFBB pro Nimai Delgado proves you can
build a championship physique without eating 90 Instagram Sensation
animal products Amy Lee Summer
Amy Lee tells M&F how she worked full-time to
28 Feats of Greatness gain over 1M social media followers.
Fancy running 42km across the Himalayas 112 Natural Testosterone for
with pneumonia? That’s exactly what Shaun 92 Final Score: Dave Bautista Health & Performance
Stafford did Ever pictured Dave Bautista, Pierce Brosnan & When it comes to gaining muscle mass &
Martyn Ford sharing the big screen? Now you strength, one of the first things that comes to
32 Muscle Building Cardio can… mind is testosterone
Sculpt an athletic physique with part 2 of
muscle building cardio which focuses on chest, 94 Clothing, Lifestyle & Wellbeing 115 What’s In Your Diary?
triceps & abs Look good and feel good with the Muscle & IFBB Pro Ryan John-Baptiste gives M&F a run
Fitness guide to the latest HOT products! down on his mega daily 8 meal bonanza
36 Be Squat Wise
Follow this ‘squats made simple’ guide to 100 Ditch the Wires 116 Ripped Recipes from
ensure you don’t put a foot out of place 5 of the best wireless headphones to handle The Protein Chef
your toughest workouts Looking for healthy takes on classic, staple
40 Back 2 Basics recipes? Look no further than these macro-
Blast your back with this simple yet effective friendly recipes from The Protein Chef
cable workout! NUTRITION
118 Fast Food: Steamed Asparagus
44 Now You’re Playing with Power 102 Fat Loss Agents with Bacon
The Iron Way blends powerlifting & Fat loss agents. A quick fix or a useful tool? Low in calories, fat & carbs, this easy-to-whip-
bodybuilding to enhance both strength & size M&F investigates up dish is a perfect go-to when you’re pressed
for time
46 Treadmill Grit 107 Peak Weak
Do you have what it takes to endure this Follow this simple day by day guide to step 119 Muscle Chop Shop
gruelling grip challenge? on stage shredded Fill up on this crop of delicious and nutritious
power salads
47 New Dip, Big Pecs 108 Meatless Cravings Killer
Reap even better gains by tweaking your dips Fill up with this “meaty” vegetarian-friendly
burger
SPORTS & PERFORMANCE
48 All about Muscle Fibres 124 Going the Distance
Learn these must-know facts about muscle 109 Roll with It British Ultra-runner, Rob Pope, speaks to
fibres, then use this knowledge to tailor your Put an Asian spin on your next meal with these M&F about the 9 days he lost through illness
training for greater gains easy muscle-building rolls and injury as he crossed America 5 times in
422 days in a quest to recreate the epic
50 One Tool Workout: Kettlebell 110 Kickin’ Chicken Forrest Gump run
Strengthen your entire body in 15 to 30 minutes Need to feed a craving? Whip up this recipe
with this essential one tool workout from acclaimed chef, Marcus Samuelsson 132 Callisthenics: Handstand Guide
Macaulay Carruthers guides M&F through
58 Handy Bandy 111 Turkey Bacon 5 Ways the steps required to perform a freestanding
Use resistance bands to warm up your 5 ways with the lower cal, lower fat alternative handstand, as well as a few additional party
workouts to pork bacon tricks
6 MUSCLE & FITNESS / SEPTEMBER 2018

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F R OM THE CE O BY NICK ORTON
in the gym. The residents of Auroville

helped maintain, clean and service
the various facilities, and as no one
gets charged to use the facilities,
no one charges to help with looking
Living in an
after things. “People just help to
keep things in order. As no money
changes hands, no one expects
payment, it’s just part of living here,”
Ideal World
Vikram told me.
It was explained to me that lots of
the residents had been high fliers in
R
their past, and that they came to
ecently, I was lucky enough changes hands. My host for the day Auroville looking for a different life.
to get a tour of the most was a fascinating guy called Vikram, A place where they could contribute
amazing place, called thankfully introduced to me by to society, but get away from the egos,
Auroville, which is a heavily BodyPower athlete Bharat Raj. Vikram the ‘race’ and the pressure that is
secured township deep into South had lived at Auroville for many years placed on us all to some extent. I left
India. It’s heavily secured because with his family and prior to living here, Auroville feeling as if my brain had
of its unique status, being the was a professional cricket player and been taken out, scrubbed, and
only town in the world formed business man. He told me that replaced. Whilst I knew that living
and funded by a collaboration of he had enough of the competition here was actually a real luxury and
124 nations. Only those who have and the inequality of life, he wanted that it’s highly unlikely most of us will
been selected to live in Auroville, something different, and so he shifted ever get to live in this place, I also
or who have been invited, can to Auroville. His main role was running realised that whilst we won’t be living
access the town. the town’s gym, which had around at Auroville, it’s within our reach to
The security check to get in was 200 regular visitors, all of whom help others more…
thorough, and I wondered what could trained for free. The gym offered a @nickorton22
be so valuable to warrant such heavy basic but functional level of www.aurovillefoundation.org.in
security. Auroville is like no place on equipment, along with a variety of for details
earth – everyone is equal, no religion classes. Outside there were lots of
is recognised, everyone gets paid the sports facilities and leisure activities, Nick Orton
same wage regardless of job like horse riding. The horses had CEO BodyPower
performed, inside the town no money been donated, as had the equipment www.bodypower.com

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COVER STOR Y
You know that when it all ends, when it all comes

crashing down—the Apocalypse, Armageddon, the
end of the world, the fin del mundo—The Rock will be
there, swinging from a piece of broken infrastructure,
scooping up women and children in his muscled arms,
delivering them from certain doom. After that’s done,
he’ll shake his head at man’s wanton recklessness
and vanquish any remaining threats. Yeah...
DWAYNE
JOHNSON
WILL
SAVE
THE DAY
BY JIM SCHMALTZ

COVER STOR Y
We ask a lot of Dwayne Johnson. one of the most bankable Hollywood tallest building in the world, which
And he always comes through. stars in history—as close to a sure also happens to be set ablaze. We
Johnson has yet to encounter an bet as you’ll find in today’s like his chances.
obstacle he couldn’t overcome. He’s fragmented film industry. Over his
outlasted earthquakes (San career, Johnson’s movies have MAN OF THE CENTURY
Andreas), genetically modified rage returned more than $8.9 billion in From the first time he raised a
animals (Rampage), scheming, box office earnings worldwide. taunting eyebrow from the squared
murderous drivers (the Fast & In his newest adventure epic, circle of the WWE, Johnson has
Furious series), even mouthy comics Skyscraper, Johnson plays a former captivated a growing global
(Central Intelligence and Jumanji). FBI agent and wounded amputee audience of fans who can’t get
His screen heroics have made him who must rescue his family from the enough of his physicality, wit, and
CABLE FLYE
Extend your arms to the
sides until you feel a stretch
in your pecs. Using your
chest, bring your arms back
to the starting position as
you exhale.

Photographs by Per B ernal
DWAYNE JOHNSON WI LL S AVE THE DAY
outsize charisma. Producer, actor,

wrestler, best-selling author,
philanthropist—Johnson fills so many
before him, Johnson leveraged
a distinct persona in a non
mainstream sport (or at least
CLASSIC ROCK
roles, you have to wonder if there’s one not covered on ESPN) and Dwayne Johnson’s
more than one of him. became box office gold. Like greatest workout.
Despite his enormous success in Arnold, Johnson has expressed an WANT A COLOSSAL
the entertainment realm, Johnson interest in serving in political office, CHALLENGE? Follow this
never strays far from his athletic hinting at a desire to run for program for four to six weeks.
roots. He’s no green-screen president. Designed by Dave Rienzi of
concoction when it comes to It should be no surprise that Rienzi Strength and Condi
strength and athleticism. Johnson Johnson would be intrigued by tioning (@daverienzi), this is
looks the part because he works public service. He already the workout that Dwayne
at it. A former college football player generously gives back, using his Johnson used to prepare for
at Miami, he still trains like an elite social media platforms (e.g., 107 2014’s Hercules (you know,
athlete. He lifts heavy. Stays lean million followers on Instagram) when he was in arguably the
year-round. Doesn’t skip leg day. to support numerous charitable best shape of his life). Warning:
A true Muscle & Fitness guy. In fact, causes, including The Rock It may make you look like a
he was named Man of the Century Foundation, which is dedicated to Roman god.
by this magazine in 2015. the welfare of children.
Perhaps it’s his dedication to hard Flaming skyscrapers are one thing, D AY 1
training that makes the Mr. Olympia but can anyone fix America’s broken
contest so intriguing to Johnson. political system? Don’t count him BACK WORKOUT
Unlike some who look down on out. Johnson is one of the few
EXERCISE SETS REPS
bodybuilding, he’s an enthusiastic unifying forces left in a divided
fan of the sport. His appearance at nation. After recent events, a PULL-UP 4 FAILURE
last year’s Mr. Olympia in Las Vegas Dwayne Johnson candidacy doesn’t
was one of the weekend’s highlights, seem so implausible.
ONE-ARM 4 12, 10,
DUMBBELL ROW 8, 8
but Johnson made certain to keep Yes, it just may be time for the
the spotlight on the athletes United States of The Rock. Because HAMMER STRENGTH 4 10
competing. sometimes all you need is a big guy TWO-ARM ROW
Like Arnold Schwarzenegger with a big heart. CLOSE-GRIP PULL- 3 12
DOWN
SEATED 3 12
CABLE ROW*
STRAIGHT-ARM 3 12
ROPE PULL-DOWN
FACE-PULL 3 12
BARBELL SHRUG** 4 12
*Perform each set with 2 dropsets.

**Hold the last rep of each set for
15 seconds.
BARBELL
SHRUG
Pick up a barbell with a grip
that’s slightly wider than
shoulder width. Shrug your
shoulders toward your ears
and pause at the apex of the
move for 1 to 2 seconds.
SEPTEMBER 2018 / MUSCLE & FITNESS 13

COVER STOR Y
D AY 2
CHEST WORKOUT
EXERCISE SETS REPS
INCLINE BARBELL 4 12, 10,
BENCH PRESS 8, 6
FLAT BENCH 4 12
DUMBBELL PRESS
INCLINE HAMMER 4 12
STRENGTH PRESS*
FLAT BENCH 3 12
DUMBBELL FLYE
CABLE FLYE 3 15
SUPERSET WITH
DIP 3 FAILURE
*Begin the set with your arms locked out.
Alternate arms on each rep, and get
12 reps per arm.
D AY 3
LEGS WORKOUT
EXERCISE SETS REPS
LEG EXTENSION 4 25
LEG PRESS 4 50
SUPERSET WITH
WALKING LUNGE* 4 40
HACK SQUAT 4 20
ROMANIAN 4 12
DEADLIFT
LYING LEG CURL 4 12
STANDING CALF 5 75
RAISE
SEATED CALF RAISE 5 50
*20 steps per leg.
PULL-UP
Be sure to lower yourself to a dead-hang position after each rep and to HAMMER ROPE
squeeze your shoulder blades together before pulling yourself up to get CURL
the most out of the exercise. Attach a rope handle to a
cable pulley set low. Grab
the handle with both hands
and curl it until you feel
your biceps contract.

COVER STOR Y
16 DWAYNE JOHNSON QUOTES TO LIVE BY

“When you walk up to
opportunity’s door—don’t
knock it. Kick that bitch in,
smile, and introduce yourself.”
“Blood, sweat, and respect. “The one thing that’s absolutely
The first two you give. The guaranteed is that I will still “When your back’s against
last one you earn.” be training when the sun the wall, the only way out is
comes up.” to put the work in.”
“Other dads took their kids to
the playground. Mine took “Training is my anchor “What’s the key to success?
me to the gym, and the gyms every day, regardless of The key is, there is no key. Be
he took me to were very whether I’m on a set or at humble, hungry, and the
hardcore.” home.” hardest worker in any room.”
“I learned at a very young “It’s simple. “When life puts you in tough
age that there’s no substi Do it.” situations, don’t
tute for hard work.” say, ‘Why me?’ Just say,
‘Try me.’ ”
“All of the men I knew who had
achieved success were all men
of great physical stature. And I
knew that they all got that way
through sweat equity—putting
callouses on their hands.”
“You either play the game

or let the game play you.”
“There are signs around us

all the time, and a lot of the
time we don’t see them. But
sometimes we do, and those
become the greatest lessons.”
“Lifting weights is why I

don’t need therapy today.”
“As crazy as it may sound, in

my mind, I’m always a
week away from getting
evicted, and that’s what
keeps me motivated, not
the material things.”
“Leave your ego at the

door and focus purely on
form.”

HAMMER
STRENGTH
PRESS
Sit in a Hammer Strength
machine and drive the D AY 5
handles up forcefully until
arms are fully extended.
Lower back slowly.
ARMS WORKOUT
BICEPS
D AY 4
Perform four rounds as a circuit,
resting only after rope curls.
SHOULDERS WORKOUT EXERCISE REPS
EXERCISE SETS REPS PREACHER CURL WITH EZ-BAR 12
HAMMER STRENGTH 4 12, 10, STANDING EZ-BAR CURL 12
SHOULDER PRESS 10, 8
HAMMER ROPE CURL 12
SEATED DUMBBELL 3 10
OVERHEAD PRESS TRICEPS
STANDING LATERAL 4 12 Perform four rounds as a circuit,
RAISE* resting only after dips.
ONE-ARM CABLE 3 20 PER EXERCISE REPS
LATERAL RAISE ARM
ROPE PUSHDOWN 12
MACHINE 4 12
REAR-DELT FLYE ROPE OVERHEAD EXTENSION 12
BENTOVER 4 10 DIP* 12
LATERAL RAISE
*Lean slightly back on the bars to
*Perform 3 drops on each set. emphasise your triceps.

MALE MUSCLE
SNAPSHOT
NIMAI
DELGADO
AGE: 28
HEIGHT: 5'9"
WEIGHT: 79kg
RESIDENCE:
Bakersfield, California
INSTAGRAM:
@nimai_delgado;
@veganbodybuildingfood
WEBSITE:
veganfitness.com
YOUTUBE: nimaidelgado

Moo!
MEATLESS
>a championship
Vegan IFBB pro NIMAI DELGADO is proving that you can build
physique without eating animal products. Here’s
how he used the produce aisle to sculpt a trophy-winning body.
N
imai Delgado has never eaten B Y J I M S C H M A LT Z
PHOTOGRAPHS BY PER BERNAL
meat in his life. Not a bite, not
a morsel, not a taste. a successful bodybuilder, weighing Delgado won his pro card at the
Delgado (his first name is 79kg (much of it rippling muscle) while 2016 NPC USA Championships in
pronounced “KNEE-my”) was raised as competing in the IFBB physique Las Vegas. He competed recently at
a vegetarian by his parents, practicing category. He’s a living refutation of the the Arnold Sports Festival in the
Hindus who lived in a temple in stereotype that you can’t build quality physique category, where he finished
southern Mississippi. Now 28, Delgado mass without meat and dairy protein. a disappointing 11th. But Delgado
maintained his vegetarian lifestyle on And he’s fixing to change the public’s is determined to bring his placings
his way to becoming a mechanical attitude of what’s possible as a vegan. up to make his mark. And to make
engineer and later moving to “There’s a huge misconception that history.
Bakersfield, California, where he you can’t build muscle without animal “I’m the only IFBB professional who’s
currently lives. He became a vegan protein,” Delgado says. “The moment competing as a vegan,” he says. “I plan
three years ago—that means he eats people find out I won an overall title to compete a couple of more times this
no cheese, milk, fish, or eggs. without ever eating meat, and did it year and then hopefully be the first
This is relevant because of what strictly eating plants, they become vegan to make it to the Olympia stage.
Delgado does in his spare time. He’s very interested.” That’s my ultimate goal.”

MALE MUSCLE
A PLACE IN HISTORY In order to help athletes put together Olympia as a vegan and step onstage
The list of notable IFBB vegetarian a vegan eating plan, Delgado offers as one of the top 30 guys in the
bodybuilders is a short one. Bill Pearl, recipes on one of his Instagram sites world, that would be kind of like
one of the great legends from the (@veganbodybuildingfood). He has being the first astronaut to walk on
’50s and ’60s, became a lacto-ovo also assembled a team of doctors and the moon. Now the possibilities are
vegetarian (someone who doesn’t dietitians to create veganfitness.com, endless.”
eat meat but will eat dairy products a centralised resource for athletes To learn more about Nimai Delgado,
and eggs) early in his career. interested in going vegetarian or vegan. follow him on Instagram:
Andreas Cahling, the 1980 IFBB (For examples of what he eats, see the @nimai_delgado. For more on vegan
Mr. International, competed as a “Power Plants” sidebar.) lifestyles for athletes, go to
vegetarian, as did the late Jim Morris, “My main goal is to help spread the veganfitness.com.
the 1996 Masters Olympia champ message to nonvegans, just so they
(over-60 category). But none of them can be a little bit more open-minded
have been vegetarian since birth. to trying it,” he says. I’VE NEVER
“Normally the argument when
bodybuilders go vegetarian or vegan is
A big part of Delgado’s campaign
to bring the vegan lifestyle to gyms EATEN MEAT. I’M
that they built their muscle on animal around the world is his success on the PROOF THAT
proteins, and now they’re just kind of
maintaining it,” Delgado says. “In my
IFBB stage. He’s realistic—he doesn’t
think he currently has the body to win
YOU CAN BUILD
case, I’ve never eaten meat in my life, the Olympia, but he’s determined to MUSCLE WITH
so I’m proof that you can build muscle
with just plants.”
eventually get there.
“My first goal is to qualify for the
JUST PLANTS.
While today’s fitness pros are more Olympia,” he says. “If I were to be
open to vegetable protein sources the first one to make it to the
(e.g., pea, soya, quinoa) than those in
decades past, eating a strict vegan
diet is still a hard sell to athletes,
especially bodybuilders. It doesn’t
help that some vegans can be
militant, their scolding meat-is-murder
messaging alienating the very people
they wish to convert.
Delgado has a different approach.
While he chose to go vegan partly
for ethical reasons, he makes a strong
case that forgoing all animal products
can improve your overall health and
physical integrity.
“Immediately after I went vegan,
I could feel a huge difference as far as
my recovery time and energy levels,”
he says. “Now I have less inflammation,
muscle soreness, everything. I’ve never
looked back.”
Delgado acknowledges the
challenges of adopting a vegan diet
if you’ve been eating meat and dairy
your whole life.
“A lot of people are interested in
trying veganism, but they don’t know
where to start,” he says. “They don’t
know how to structure a diet. Most of
the time what happens is that they diet
for a day or two, and they become
frustrated. Then they give up.”

ME ATLE S S MUSCLE
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heavy lifting days; and you’ll
incinerate body fat through
high-intensity, cardio-like
ROUTINE
intense interval routine, as intervals, which will help DIRECTIONS: Perform
demonstrated by Nimai uncover your six-pack. As two to three rounds of
Delgado. It encompasses not a bonus, the explosiveness the following circuit.
only Olympic lifts such as of the movements will ramp For each move, alternate
power cleans and snatches up your testosterone levels, 20 seconds of work
but also explosive pushups, which leads to a faster and 20 seconds of rest.
lunges, and squats to attack metabolism and more muscle (Don’t let the rest
the body from all angles. mass. periods creep above
The end result is a program THE ONLY PROBLEM: 20 seconds, or else
that kills two birds with one That treadmill you paid top you’ll lose the workout’s
stone: You’ll develop more dollar for might collect a little cardiovascular and
power, which will help you get dust in the process. fat-burning benefits.)
TRAIN
GET SHREDDED WITH

POWER CARDIO
EXERCISE TIME/REST (SEC.)
POWER KICK-UP 20/20

ONE-ARM DUMBBELL 20/20
SNATCH*
JUMP SQUAT 20/20
BAND SPRINT 20/20
POWER PUSH-UP 20/20
WEIGHTED STEP-UP** 20/20
JUMP LUNGE** 20/20
POWER CLEAN 20/20
*Alternate arms for 20 seconds.
**Alternate legs for 20 seconds.
POWER PUSHUP
Get into a pushup position with your
hands shoulder-width apart. Brace
your core and then push up—hard. Your
hands should leave the ground, but be
sure not to clap. Land softly on your
palms, pause, reset, and then go again.

MALE MUSCLE
ENGINEERING MUSCLE MASS body-weight workout just because

I like to maintain my athleticism.”
He’s a stickler for perfect form.
U
“Too many guys focus on the amount
NLIKE WITH HIS UNCONVENTIONAL DIET, NIMAI DELGADO
of weight they push rather than form,”
takes a more traditional approach to training. A mechanical he says. “I feel like I’ve progressed
engineer, Delgado applies a studied scientific method to working out— quickly over the last couple of years by
avoid entropy and produce maximum results from your energy input. optimising my form, concentrating on
The “Power Cardio” routine you see on these pages is emblematic of the mind-muscle connection, doing a
that strategy: time-efficient and intense. full range of motion, and really isolating
the targeted muscle group as opposed
“I focus a lot of my energy on Austrian meat eater. “I like to do to just kind of doing heavier lifts.”
intensity when I train,” Delgado Arnold’s split. He did a lot of push-pull To Delgado, maintaining flexibility is
says. “I try not to have long rest splits,” Delgado says. “I’ll also do important.
periods. I manage my time inside isolated muscle groups, so one “I’ve always been an athlete, so I like
the gym to get it done within day I’ll focus on chest. The next day, to make sure that I’m not losing
45 minutes.” I’ll do back, then legs, and then take mobility or agility by getting too big,”
He’ll do a body-part split of three a rest day. The remaining two days he says. “Most bodybuilders use linear
to four sets of eight to 12 reps for a I’ll focus on auxiliary movements movements. Our joints are meant to be
majority of his workouts. As for his for the shoulders and arms. Then one more circular in motion.”
split, he takes after a certain famous day a week I’ll do a high-intensity, Spoken like a true engineer.

ME ATLE S S MUSCLE
GET
YOUR
BACK
ISSUE
TODAY!
POWER KICK-UP
Lie with your stomach up on a decline
bench and grab the handle behind
your head with both hands. Draw your
knees into your chest. Then lift your
hips off the bench and drive your feet
up. Reverse slowly and repeat.
VISIT:
STORE.BODYPOWER.COM
MALE MUSCLE

ME ATLE S S MUSCLE
JUMP LUNGE
Stand with your right foot forward and
left leg back in the bottom of a lunge.
Swing your arms and jump into the air.
Switch your legs in the air and land with
your left foot forward and right leg
back. Descend into a lunge in prepara-
tion for the next rep. Alternate sides.
JUMP SQUAT
Hold a dumbbell in each hand. Squat down
until you’ve reached parallel, then jump up
as high as you can while staying in control.
Be sure to land softly on your heels.
WEIGHTED STEPUP
With light dumbbells in each hand, stand
in front of a knee-high box. Place one
foot on the box. Brace your core and
then explosively step up, enough so that
your foot almost comes off the box. For
safety, leave it on. Slowly reverse the
movement.

MALE MUSCLE
POWER CLEAN
Lift a barbell to hip level. Thrust your
hips forward and pull up with your arms.
As the bar moves up your body, jump
under it to catch it in front rack position.
ONE-ARM DB SNATCH
Start with a dumbbell on the floor in
between your legs. Grab it with one
hand and pull it up in a straight line,
keeping it close to your body. Once at
hip level, drive your hips forward and
fling your arm up so it’s fully extended
and the dumbbell is overhead.

TRY 5 ISSUES
ME ATLE S S MUSCLE
POWER PLANTS
Too often, people think
of vegetarian and vegan diets
as deprivation diets. Delgado
FOR JUST £5!
says it’s just the opposite:
Delgado’s vegan
“The volume and variety of
muscle menu.
food you can eat is what
As a practicing vegan in the makes it so fun to go vegan.
IFBB, Nimai Delgado has a Usually when I talk to other
message for bodybuilders bodybuilders, they’re really
who are apprehensive about sick and tired of eating fish
cutting dairy and meat from and asparagus leading
their diet: You can eat carbs. up to their shows.
Lots of carbs. Meanwhile, I’m over here
“You can eat them all the eating 300g carbs a day.”
time, even during your For protein, Delgado
contest prep,” he says. likes tofu and tempeh.
“They’re loaded with fibre The rest of his protein
and micronutrients. You don’t comes from beans, lentils,
have to worry about gaining edamame, hemp, seeds,
weight. It’s putting high- rice, potatoes, and quinoa.
quality fuel into your body. “I also eat a lot of broccoli,
You’re going to burn it.” asparagus, Brussels
sprouts, spinach, and kale,”
he says. “Sometimes I’ll
stir-fry them.”
For protein shakes,
Delgado uses a pea-
and-hemp protein
powder. And for
snacks, he’ll have
oats, fruit, avocado
toast, peanut butter
and jam sandwiches,
vegetables, and
hummus. Again, he
stresses the diversity ORDER NOW AND GET
of the foods you can
eat as a vegan. THE NEXT 5 ISSUES OF
“You’re not eating empty
calories,” he says. “And it’s
easier than you think to get
FLEX FOR ONLY £5*
the amount of protein that
you need.” GO TO: WWW.FLEXONLINE.CO.UK/TRIAL
OR CALL 01858 438865
SA M K A PL A N/T RU N K A RC H I V E
DIG IN
For lots of vegan recipes
from Delgado, check out his
Instagram account
@veganbodybuildingfood.
QUOTING CODE PFLXF03
(WEEKDAYS 8AM TO 9PM, SATURDAYS 8AM TO 4PM)
*5 FOR £5 APPLIES TO DIRECT DEBIT ORDERS ONLY.

PAYMENT WILL INCREASE TO £16.99 EVERY 6
MONTHS UNLESS ADVISED TO STOP.
MALE MUSCLE
Greatness
Feats of
Every month we meet an C heck out these awesome pics of Shaun

and you’d be forgiven for thinking they
athlete who’s achieved were shot for an energy drinks ad against a
green screen. Truth be known, Shaun was
something incredible… competing in the Everest Marathon- officially
the hardest marathon on Planet Earth with
the highest altitude and the most gradient
SHAUN STAFFORD- The changes…all whilst suffering with pneumonia!
“It all began when a friend came to my gym
World’s Hardest Marathon in Central London for altitude training,” begins
Shaun. “At City Athletic we have an altitude
BY DANNI LEV Y chamber and this particular friend told me he
PHOTOGRAPHS BY ANUJ D. ADHIK ARY planned to compete in the Everest Marathon,
F
which meant he needed to prep his body for
the lack of oxygen it would have to overcome.
ancy running 42km Never one to shy away from a challenge,
I offered to compete with him. He thought
across the Himalayas I was bonkers- I’m a bodybuilder and have
with pneumonia? That’s never really run in my life, but I insisted
I could learn to do so in just four months.”
exactly what Shaun did! Determined to raise money for charity and
embark on something new, Shaun set about
the rigorous training required to prepare
his body for an arduous test of mental and
physical endurance.
“The training was hard and I lost a lot
of muscle, but I promised myself I’d see it
through,” he says.
On 29th May, it was time to fly to the
base of the Himalayan mountains for the
Everest Marathon which would mark the
65th anniversary of the 1st summit of Mount
Everest.
“We flew to base camp and faced
a 12-14 day trek to the start line before
the race had even started. This included
ascending a peak which is 5,550m high in
itself!” Shaun explains. “There’s not much
fresh food on the way, so we survived on
mostly carbs. We’d have boiled eggs with our
bread for breakfast and that was about as
much protein as we got! I really struggled
in that respect,” he admits.

“We had to
sleep in
thermals-
it was
absolutely
freezing.”
160 runners took part and Shaun

was among a group of 25 runners who
shared mountain lodges on the trek to
the start line.
“It was 20-25 degrees celsius in the
daytime, but then it’d drop right down
to minus 20 at night!” Shaun recalls.
“We had to sleep in thermals- it was
absolutely freezing.”
As a result of the harsh conditions,
Shaun contracted pneumonia two days
before the start of the race.
“We had a doctor on site 24 hours
a day,” he says. “I was devastated when
I contracted pneumonia because I
thought he might tell me I wasn’t fit to
run, but thankfully I was given the go-
ahead. I was one of only four runners
who didn’t catch mountain sickness so
I was fortunate there. You expect to get
sick when you do something as crazy
as the Everest Marathon. You prepare
yourself mentally for it and somehow
you just cope.”
With $20,000 charity money in the
bag, Shaun set off with his fellow

MALE MUSCLE
runners across 4 mountains and 42kms couldn’t do what I do without says. “I really missed weight training
of icy terrain over a mixed gradient. her support.” and I’m loving being back in the gym
“The actual run starts over an icefall For now, Shaun hopes to regain the for aesthetics. I’m not sure what my
called Khumbu,” he says. “It’s very up physique that catapulted him among next challenge will be yet but I hope
and down and a really tough run. We the big names in fitness. once again to raise lots of money.
stopped every 10km to fuel up on water “I lost over 6kg in muscle and for Watch this space!”
and biscuits, but I’m not going to lie it now I just want to get that back,” he Instagram @shaunstafford
was the toughest thing I’ve ever done
in my life.”
Shaun finished the race in 9 hours
and 1 minute, placing him 53rd
out of 160 overall and 22nd among
Westerners who were not local to
the area.
“I was over the moon with my
placing, especially given the fact I had
pneumonia,” Shaun says. “I wouldn’t
put myself through it again, but I do
plan on setting myself a new challenge
for charity once a year. It’s a big old
world and I want to see more of it and
inspire people. My wife Sophie is really
supportive. In fact, she was actually
doing a white collar boxing match for
the NSPCC the same weekend I was
on the marathon. She won and then
went up two weights and won that
match too! I am super proud of her and

“I’m not going
to lie it was
the toughest
thing I’ve ever
done in
my life.”

MALE MUSCLE

The Muscle
Building
R DI O
A
C K O UT
W OR Part 2
Last month’s workout targeted back,

biceps and shoulders. This circuit focuses
specifically on chest, triceps and abs.
B Y ‘A E S T H E T I C G A Z ’
P H O T O G R A P H S B Y M AT T T H O M A S
Muscle building cardio is a great way to keep your

workouts quick and intense. It’s an alternative to
traditional cardio which is often performed on machines
such as treadmills or rowers and can become tedious.
The aim of this muscle building circuit is to burn fat and
Instagram: @Aesthetic_Gaz sculpt an athletic physique.

MALE MUSCLE
HIGH CABLE FLY
Set the handles at the same height within
the cable station. This cable fly should be
performed from high to low. Your starting
position is with your arms bent back level
with your ears, at this point pull your arms
forward contracting the chest until your
hands meet in the middle. Slowly return
back to your starting position in a controlled
manor and repeat. It is key to keep all
movements symmetrical in order to perform
with good technique and form.
TRICEP ROPE PUSHDOWN

Attach the rope attachment to a high
pulley, select a suitable weight and grip
the ends of the rope with your knuckles
facing forward and palms facing each
other. Stand with your feet shoulder width
apart and elbows tucked in to ensure
tricep engagement. Using your triceps,
extend your arms and bring the rope
down to the side of your thighs, then
slowly bring your arms back to their
original position and repeat.
MACHINE
CHEST PRESS
Equally load either
side of the chest
press machine. Grip
both handles of the
press (ensure grip is
even on each side),
with your knuckles
facing forward and
your elbows level
with the handle. At
this point exhale
and push the
handles forward
equally contracting
your chest and
engaging your
triceps until full
extension. Inhale
slowly and control
the handles back
down to their
starting position,
then repeat.

THE MUSCLE BU I LDI NG CAR DI O WOR KOU T
WEIGHTED DIPS (TO FAILURE)

Attach a weight plate to a chained
belt and firmly tighten around your
waist. Stand over the dip platform
and grip each handle firmly with
your wrists locked in place. Keep
your elbows tight to your body in
order to increase tricep engagement.
Lower yourself down on the handles
until your arms are at a 90 degree
angle. At this point exhale and push
your body upwards contracting your
triceps until full extension and
repeat until failure.
WEIGHTED BENCH
V SIT-UPS
Using a bench as your starting point,
sit with your torso leaning back with
your feet in a raised position which is
challenging. Simultaneously contract
your abs and lift your torso forward
whilst bringing your knees back MEDICINE BALL RUSSIAN TWISTS
towards your body. Once in this Using a flat bench as your starting point, lean back until your abs are fully
position, return back to your starting engaged, then lift your feet up from the bench to a position that is challenging.
point and repeat 20-30 times. To Maintain your posture and position with your abs contracted whilst holding the
increase the difficulty of this exercise, medicine ball in front of you. Keeping your legs in a fixed, raised position, slowly
hold a suitable dumbbell between twist your torso, moving the medicine ball with the body from side to side. As
your feet and perform as usual. you do so, contract the abs and repeat for 20-30 reps.

BE SQUAT
MALE MUSCLE
WISE
We all know
squats are
effective for
building the
legs and glutes,
but which foot
placement
should we
be using to
achieve the
results we’re
after?
That all depends
on which muscles
we want to target.
Follow this squats
made simple guide
to ensure you
don’t put a foot
out of place!

B Y D A N N I L E V Y / P H O T O G R A P H S B Y S I M O N H O WA R D / M O D E L N AT H A N S WA B Y
NARROW STANCE
Adopting a narrow stance when
squatting will place an emphasis on
the tear drop (or vastus medialis).
Keep your toes pointed straight
ahead and go as low as you can
without compromising upper-body
positioning.

MALE MUSCLE
WIDE STANCE
Placing your feet wider than shoulder width apart
engages more muscles than taking a narrow
stance, thus enabling you to lift more weight.
Going deep with a wide stance will greatly
activate the glutes and allow for the required
ankle mobility. This stance will also permit the
greatest level of hip flexion. Squatting with the
feet wide apart and the toes forward will
effectively target the quads, hips and glutes.

SQUAT VAR I ATI O NS
WIDE STANCE- TOES

POINTED OUTWARDS
Turning your toes outwards and adopting a wide stance
can help to keep the chest upright and achieve the
greatest depth of all squat variations. This type of foot
placement will place an emphasis on the adductor
muscles, leading to development of the inner thighs.
Whilst this stance may be more comfortable for many
people, the quads and glutes are not usually activated as
effectively as they are with the toes pointing forwards.
TOES ELEVATED
Elevating your toes using a
disc when squatting will help
to put greater emphasis on
the hamstrings. This is useful for people who
are quad dominant and want to redistribute
the emphasis of the movement.

BACK2
MALE MUSCLE
BASICS
Blast your back with this simple yet
effective cable workout! P H O T O G R A P H S B Y S I M O N H O WA R D
MODEL MA X LEIGH NORMAN

BY DANNI LEV Y
FIRST TRI-SET SETS: 4

REPS: 10-12
Kneeling Lat Pulldowns- Behind the Neck 

This variation of the lat pulldown requires you to bring the
bar down until it touches the back of your neck by drawing
Kneeling Lat Pulldowns- Wide Grip  the shoulders and the upper arms down and back. Focus
Kneel down and take a wide grip on a lat pulldown bar. on really squeezing the back muscles at full contraction
Keeping your core engaged, bring the bar down to upper- and avoid using the forearms to do the work. If you have
chest height, then slowly control back to the start. You neck or shoulder problems, omit this exercise from your
should feel a nice squeeze on the lats at full contraction. workout.
Close Grip Pulldowns


Using a close grip attachment,

kneel down and engage your
core. Keep your shoulders
back and bring your hands
down to your upper-chest,
keeping it open and lifted.
Squeeze your shoulder blades
together at full contraction,
then slowly straighten your
arms to return to the start.

MALE MUSCLE
SECOND TRI-SET SETS: 4

REPS: 10-12
Seated Rows- Wide Grip 

Sit in front of the cable machine and attach a wide bar to a
low pulley. Keeping your chest lifted and your shoulders
back, draw your elbows back behind you, squeezing the
back muscles at the top of the movement. Slowly control
back to the start without moving your torso. Avoid using the
forearms to pull. Instead, focus on using your back muscles
to draw your elbows back.
Standing Wide Grip, Stiff Armed Lat Pulldowns

(To Waistline) 
Using a wide pulldown bar attached to a high pulley,
stand in front of a cable machine and draw the bar down
Seated Rows- Close Grip  towards your waistline, keeping your arms straight out in
Attach a close grip handle to a low cable and sit in front of it front of you. You can bend forward slightly at the hips, but
with your abs engaged. Keeping your chest lifted, bring your keep your body position fixed and use only your arms as a
elbows back, keeping them tight into the body. Squeeze on lever. Focus on engaging the back muscles to perform the
full contraction, then slowly return to the start. movement.

THIRD TRI-SET SETS: 4
REPS: 10-12
Rope Trap Pulls (Using High Pulley) 

Attach a rope to a high pulley and draw your elbows out and
back, squeezing your shoulder blades together on contraction
to engage the lats and traps.
Bent Over Rope Pulls (To Waistline)


Attach a rope to a low pulley and bend over slightly from the waist.
Keep your knees soft, back straight and your abs engaged. Draw
your elbows back and bring the rope in towards your lower
abdomen, squeezing your shoulder blades together as you do so.
Standing Single Arm Rows (Using High Pulley)

Attach a single handle to a high pulley and using
one arm, draw your elbow down and back, engaging
your back as you do so. Avoid rotation in the torso
and keep the movement slow and controlled
ensuring full contraction. Alternate between arms.

MALE MUSCLE
FORM
CHECK
While front squatting,
keep your torso
upright. Otherwise, you
risk rounding forward
and dropping
the weight.
NOW YOU’RE PLAYING

circuit-style accessory work consists
of pulling and pushing compound
exercises to aid your main lifts while
helping you build muscle mass.
WITH POWER
The Iron Way blends powerlifting and bodybuilding
B Y B R I A N M AT T H E W S HOW IT WORKS
“The emphasis of this programme is on
quality movement first,” Warner says.
“Once we have that, we look at the
to enhance both your strength and size. speed of the movement.” In other
C
words, if your back squat reps look
hances are, you’ve heard of the way of the fist, the way of the gun, and slow, don’t add weight to the bar.
PIC T U R E C R E DI TS: E D GA R A RT IGA; PE R B E R NA L
maybe even Fastball’s 1998 alt-rock hit, “The Way.” But are you familiar Conversely, if the weight is moving
with the Iron Way? It’s a strength-style programme created by LaRoy quickly, then you can push it harder.
Warner, owner of Iron Camp gym in Greenwich, Connecticut, and it “This way, we aren’t married to
could be the key to your next strength and mass gains. percentages and reps and can adjust
based on how you feel that day,”
Warner says.
WHAT IT IS lifters can choose whether to lift
The Iron Way focuses on compound heavy or light depending on how WHY IT WORKS
exercises like the squat, bench press, they’re feeling that day. The split is The Iron Way takes the strength-
and deadlift. Instead of concentrating also accessible. You’ll lift only two enhancing properties of powerlifting
on specific sets and reps, the focus days per week, eliminating any and stirs in the size benefits of
here is on auto regulation—meaning, excuse not to follow it. Finally, the bodybuilding. The end result is a

GRIP TIP
A wide grip (as shown)
forces your elbows out,
recruiting more muscle in
your chest. For strength
purposes, keep your
elbows tucked in.
cocktail that seamlessly blends the How To Do It generally one day is heavy, the next
best of both worlds: the hypertrophy The sets and reps for the two-day day is light.
for the “show” and the strength for split depend on how you feel (See Warner’s recommended
the “go.” and how your reps look, but progression below.)
HOW TO DO IT
T H E I R O N WAY WEEKLY PROGRESSION

DAY 1: For the main lift, choose DAY 2: For the main lifts, DAY 1:
a deadlift variation (barbell choose a pressing variation Week 1: 5 sets of 5
deadlift, hex-bar deadlift, or (overhead press or bench press) Week 2: 6 sets of 3
kettlebell deadlift). Perform and a squat variation (barbell
accessory work as a circuit on squat, belt squat, or goblet
Week 3: 4 sets of 3
both days. squat). Week 4: *
DAY 2:
EXERCISE SETS REPS EXERCISE SETS REPS
Week 1: 4 sets of 10
1. DEADLIFT 5 5 1. PRESS 4 10 Week 2: 4 sets of 8
2A. ONE-ARM ROW 2 10 2. SQUAT 4 10 Week 3: 5 sets of 5
2B. ONE-LEG ROMANIAN DEADLIFT 2 10 3A. DUMBBELL BENCH PRESS 2 15 Week 4: *
2C. DUMBBELL PULLOVER 2 10 3B. GOBLET SQUAT 2 15 *Depending on your movement efficiency, test your
main lifts—the bench press, deadlift, and squat—by
2D. GLUTE BRIDGE 2 10 3C. BAND PULL-APART 2 AMRAP* working up to a max single or double. Then repeat with
*As many reps as possible. some progression (5 to 10 pounds) if applicable.

MALE MUSCLE
TREADMILL
GRIT
Do you have what
it takes to endure
this gruelling grip
challenge?
B Y C H R I S G R AY
PHOTOGRAPH BY EDGAR ARTIGA
WHAT IT IS
This simple treadmill stroll tests your
grip strength and mental fortitude.
You’ll walk on a treadmill, at an easy
pace, holding two 45-pound plates,
dumbbells, or kettlebells for
as long as you can.
HOW TO DO IT
Stand on the belt of the SLOW AND
treadmill holding two STE ADY
kettlebells. Have a gym Keep the treadmill
buddy start the treadmill for set at an easy pace,
between 2.5 and 3.5
you and be there to stop it
miles per hour.
when you fatigue. As a bonus:
Having a partner present will
help keep you safe and push
you harder.
WHY DO IT
You’ll gain serious gripping power as
you fight to hang on to the weights.
Also, fighting the urge to give in
and push yourself will make you just
straight-up tougher.
WA L K H A R D
WHEN TO DO IT
The best time to perform this GAUGE YOUR
challenge is at the end of any
workout. Due to its taxing nature,
PERFORMANCE
you may want to give yourself which will occur as you tire—
two days of rest before you try squeeze your shoulder blades
0–1.5 MINUTES ROOKIE
it again. together and puff out your chest. 1.6–2.5 MINUTES AVERAGE JOE
WHAT TO EXPECT PERFORMANCE TIP 2.6–3.5 MINUTES SEASONED
GYM VET
You’re going to feel like you can go If your gym allows it, chalk up your
for miles at the start—but that will hands to give yourself an edge in the 3.6+ MINUTES RUGGED LIKE
quickly fade. To fight poor posture— grip department. RAMBO

MALE MUSCLE
Building up
the pec minor NEW DIP,
BIG PECS
enhances the
overall width
and thickness
of the chest.
Keep your elbows

locked on dips to
target your pec
minor and broaden
your chest.
BY M&F EDITORS
D
PHOTOGRAPH BY PER BERNAL
ips are a must-do

foundational move for
a big chest, but by
tweaking them, you
can reap even better gains.
That’s because conventional
dips focus only on the
pectoralis major, not the pec
minor, the smaller but no less
important chest muscle that
lies beneath the pec major.
This locked-arm dip variation
targets the elusive pec minor
to help you expand your chest
farther than before.
HOW TO DO IT
PEC MINOR DIP
1 SUSPEND YOURSELF
over parallel bars
with hands just outside
DOMS DAY shoulder width. Keeping
Prepare to be sore. your elbows straight,
Because most guys rarely,
if ever, work the pec minor
allow your torso to sink
directly, isolating it can toward the floor so you
shock the muscle greatly. feel a stretch.
Do sets of 10 to 20 reps,
2
adding weight if needed.
SQUEEZE YOUR PECS
and spread your
shoulder blades, raising
up your body.

MALE MUSCLE
All about...
MUSCLE
FIBRES
Learn these
must-know facts
about muscle
fibres, then use
this knowledge
to tailor your
training for
greater gains.
MUSCLE FIBRES
W H AT ’ S T H E D I F F ?
38/62
AVERAGE
TYPE I PERCENTAGE
of type I and type II
(SLOW-TWITCH)
(both IIX and IIA)
ROLE: Endurance- in men.
focused, slower to fatigue.
Has a lot of mitochondria
(the energy units of the
cell); not much power.
FIND IT: Muscles that
work hard over long
periods of time, such as
WHICH WORK FIRST?
postural muscles, the
Although they may have a majority of one fibre type or another,
calves, and the hip flexors.
most muscle groups are a combo of both type I and IIs. Slow-
USE IT: For endurance
PER BERNAL
twitch (type I) are the first to step into action when your muscle
activities such as distance
contracts; if they can’t generate enough necessary force, the
running or cycling.
type IIs come into play.

B Y A LY S S A S H A F F E R
TYPE IIX TYPE IIA

(FAST-TWITCH) (FAST-TWITCH
ROLE: Power-focused. COMBO)
Capable of creating ROLE: A mix of type I
explosive strength but and type IIX, so able to
fatigue quickly with a use both aerobic and
well-developed anaerobic energy
glycolytic system for systems.
fast energy. USE IT: For longer-
USE IT: For power lasting power over time,
moves like sprints and such as running up
vertical jumps. flights of stairs.
TRAIN YOUR TYPE

Although genetics play a strong role in your natural fibre makeup,
your training will have some effect on which type of muscle fibres
you develop, says Mark Blegan, Ph.D., chair of the Department of
Nutrition and Exercise Science at St. Catherine University in St. Paul,
Minnesota. Here’s how to target each:
TYPE I
RED STRENGTH TRAIN: Lighter resistance, higher reps; isometric
Colour of type I fibres (which moves like planks or single-leg balances, circuit training, or
contain more blood-carrying body-weight exercises with short rest intervals.
myoglobin molecules). CARDIO: Longer duration, lower intensity (like running a 10K
or a marathon).
30 S
The age at which most of us
start to see a drop-off in the
TYPE IIX
STRENGTH TRAIN: Heavy resistance, lower reps.
number of type IIX and type IIA
CARDIO: Short, high-intensity intervals, such as Tabata
muscle fibres. Type I decrease
(20 seconds on, 10 seconds for recovery); explosive,
a little more slowly.
power-based moves such as kettlebell swings or cleans.
TYPE IIA
STRENGTH TRAIN: Moderately heavy resistance, moderate
reps. Rest 45 to 60 seconds between sets.
WHITE CARDIO: Longer intervals (e.g., one to three minutes on, one
Colour of type II fibres, to three minutes for recovery).
which are noticeably lighter
in colour than type I.

MALE MUSCLE
SNAPSHOT
KYLE HUNT
BIRTH DATE:
30 Sept, 1983
HEIGHT: 6'4"
WEIGHT: 240 lbs
OCCUPATION:
Strength coach
FORMER
OCCUPATION:
NFL tight end
WEBSITE:
hunttohealth.com

K E T TLEBELL WOR KOU T
ONE-TOOL WORKOUT:
KETTLEBELL
> Think you can’t strengthen your entire body in 15 to 30
minutes with one ingeniously crafted
chunk of iron? Think again. BY JOE WUEBBEN
D
iehard kettlebell 6-by-6-inch square space anywhere Houston (ixinnovate.com), took care
practitioners must in your house, studio apartment, or of it. He crafted two workouts using
get a good laugh empty shoe box. one kettlebell—a 30-minute and a
every time they see The kettlebell was engineered with 15-minute routine.
an advert highlighting some simplicity in mind. The Russians are “These workouts are perfect for
large at-home gym believed to have invented the the individual with limited time and
contraption. “With just four implement a few hundred years ago, equipment,” Khan says. “All your
easy installments of £200, long before the marketing terms muscles will get worked, your
you can train all the major “one-stop shopping” and “bang for metabolic rate will go through the
muscle groups in your body your buck” were conceived. But roof, and your core will be tested.”
with one simple machine that that’s exactly what a kettlebell can So give the following two workouts
fits easily into your guest provide: the beginning and end a try. You’ll reap a multitude of
bedroom or cellar!” of your home gym design plans. strength and conditioning benefits
Or you could drop about £60 on As for programme design, Firdose with just one simple tool, and one
a single kettlebell and have all the Khan, head trainer at Nine easy installment. Consider this your
equipment you need sitting in a Innovations athlete training facility in compelling advert.

MALE MUSCLE
KETTLEBELL WORKOUTS
Designed by Firdose Khan
Both routines can be performed

with any kettlebell. Advanced
lifters can use a 24-kilogram bell
(53 pounds), and total outliers (read:
beasts) can use a 32-kilogram bell
(70 pounds). That said, most guys
will probably fall in the 14-to-18-
kilogram range (30 to 40 pounds).
30-MINUTE
WORKOUT
You’ll start with a complex
that hits your entire body
with three exercises rolled
into one. Then you’ll perform
another complex. Then two
more moves.
KHAN SAYS: “The workout
as a whole hits all the different
anatomical planes, which is
what we strive for to keep the
body guessing.”
DIRECTIONS: Complete as
many rounds as possible (AMRAP)
in 30 minutes.
EXERCISE REPS
COMPLEX: SINGLE-ARM HIGH 5 PER

PULL + SQUAT TO ROTATIONAL SIDE
PRESS + ALTERNATING
REVERSE LUNGE
COMPLEX: ROMANIAN 8
DEADLIFT + HIGH PULL + SQUAT
SPLIT-STANCE ROW 8 PER
SIDE
HAND-ELEVATED PUSHUP 8 PER
SIDE
COMPLEX: SINGLE-ARM
HIGH PULL + SQUAT
TO ROTATIONAL
PRESS + ALTERNATING
REVERSE LUNGE
Explosively pull a kettlebell from the
floor to full hip and knee extension.
“Catch” the bell in the rack position,
perform a squat (still holding the weight
in one hand), and, at the top, press the
bell overhead while twisting to the side
opposite of the working arm. Bring the
bell back to the rack position and face
forward. Then perform a reverse lunge
with the same-side leg as your working
arm stepping back. Reset and repeat
sequence with the opposite hand.
That’s one complete rep of the complex.

MALE MUSCLE
COMPLEX: ROMANIAN
DEADLIFT +
HIGH PULL +
SQUAT
Perform the three move-
ments as one continuous
motion: first, a Romanian
deadlift (RDL), holding the
kettlebell in both hands.
When your torso reaches
upright, perform a high pull;
catch the kettlebell in the
goblet position as you
descend into a squat, hit
parallel with the quads at the
bottom, and extend the hips
and knees to return to
standing. That’s one rep.
Go right into the next RDL.

SPLIT-
STANCE ROW
Holding the kettlebell in your
left hand, assume a split
stance (right leg in front of
you, left leg behind), bend
your front knee, and bend at
the waist so your torso is
close to parallel with the
floor. Keeping your right
hand on your front thigh for
stability, perform a one-
arm row on the left side.
Complete all reps on the left
side, then switch to your
right side and repeat.
HAND-
ELEVATED
PUSHUP
Assume a pushup position,
where one hand is on the
floor and the other is placed
firmly on a kettlebell sitting
on the floor. From here, per-
form pushups with the one
hand elevated. Complete all
reps, then repeat with the
other hand elevated.

MALE MUSCLE
KETTLEBELL
SWING
Holding the kettlebell in both
hands, feet shoulder-width
apart, hinge at the hips
(pushing your butt back) to
bring your torso down and
forward. Let the kettlebell
travel between your legs,
then explosively extend your
hips to swing it back up to
around chest height. Don’t
pull on the weight with your
shoulders or arms; the
momentum created from
the hips should drive the
kettlebell up.

15-MINUTE
WORKOUT
This quick-and-dirty session
consists of kettlebell swings
and two squat variations. It
will definitely tax your glutes
and hamstrings.
KHAN SAYS: “I love using
kettlebell swings to activate
the hips to set up for a good
squat. And adding a plyo-
metric component at the
end with the jump squats
provides that afterburn.”
DIRECTIONS: Complete as many

rounds as possible (AMRAP) in
15 minutes.
EXERCISE REPS
KETTLEBELL SWING 15
GOBLET SQUAT 12
JUMP SQUAT 10
GOBLET SQUAT JUMP SQUAT

Stand holding the kettlebell in “goblet” Hold the kettlebell in both hands in the
position (both hands on the bell, just goblet position. Keeping your back flat
below your chin) and with your feet and chest out, bend your knees and hips
wider than shoulder-width apart. to lower into a squat. When your thighs
Keeping your back flat, squat down until hit parallel with the floor, explode out of
your thighs are past parallel with the the bottom so that you leave your feet
floor, then extend your knees and hips at the top. Land with soft knees, then
to stand back up. go right into the next rep.

HANDY
MALE MUSCLE
BANDY
How you
can use
resistance bands
to warm up
your workouts
BY JOE BALLINGER
PHOTOGRAPHS BY SIMON BARNES
R
esistance bands often get bashed in
the gym world, but they DO have their
place - especially when it comes to
warming up. They are super versatile and
also easy to carry, so you can get a pump on
wherever you go!
I use bands myself and also with my For a warm up session, I
clients at the beginning of most would perform all of these
upper-body sessions to activate the exercises for 2-3 sets of
upper-body muscles, mainly around 10-15 reps depending on the
the shoulder joint as this is where most level of activation required for
upper body movement occurs. Bands the upcoming session. Some
are a great way to add adequate people need more, some
resistance to produce enough force need less - always do more
that will activate the targeted muscles if you’re unsure! This way,
before a weighted resistance session. you know you’ll be warm and ready A former rugby player and powerlifter,
You can use the following circuit as a to go! Joe was a British, European and World
warm up for any upper body session, powerlifting champion, holding a
or you can also use it on its own as a Joe is a classic physique competitor British record in the deadlift.
workout if you don’t have access to a with a successful background
gym - just increase the reps and sets! competing as a muscle model. Instagram: @joeballingerfitness

A1
Stand with your SINGLE ARM
SIDE RAISE
feet shoulder width
apart and brace
your core.
A2
Keeping your
body tensed,
and arm
locked, raise
your arm
laterally away
from the body,
keeping
tension on
the anterior
deltoid.
A4
Finish the
A3 movement with
Keep raising the band your arm as high
until your arm is at a as possible while
45 degree angle, or keeping tight
until your mobility through the
allows, this will then midsection and
cause the medial ensuring
and anterior delts maximum
to activate. contraction in the
rear delts. Hold
the contraction for
1-2 seconds,
before slowly
lowering back to
the start position.
MALE MUSCLE HANDY B ANDY
DUAL ARM WIDE FRONT

RAISE
B3
Bring hands
B2 above your head,
B1 Slowly or until mobility
Stand with one raise your allows, ensure
foot on the shoulders in the shoulders are
band and two front of you now at maximum
hands holding whilst also contraction, hold
the band in front pulling the band this position for
of you just apart, ensure 1-2 seconds before
outside of core is tight and slowly taking
shoulder width. contracted. the band back to the starting position.
DUAL ARM NARROW

FRONT RAISE
C1  C2  C3  C4 
C1 - Stand with one foot on the band with hands inside shoulder width, keep the arms straight throughout the movement
and hold the core nice and tight.
C2 - Raise your arms in front of you, pulling the band apart slightly to increase tension on the delts but keeping your arms
within shoulder width - we don’t want to repeat activity B as they can be seen as similar but are very different when
performed correctly.
C3 - Keeping the arms as straight as possible, keep raising from the shoulder joint and ensure the delts are under sufficient
tension, do not rush the movement.
C4 - Finish the movement with your arms vertically above your head, or as far as your mobility will allow, hold this position
for 1-2 seconds before slowing taking the band back down in the same fashion it was raised.

MALE MUSCLE
> Modern soldiers
BATTLE
are more than
riflemen. To enhance
survivability, they train
for strength, speed,
and durability. Try this
12-week programme
to develop a physique
built for door kicking.
BY ERIC VELAZQUEZ, C.S.C.S. ///
S
OMEWHERE, RIGHT NOW, an 18-year-old, fresh-off-the-bus patriot portfolio beyond routines that are
is pressing out a pushup total that would make an orthopaedic focused only on aesthetics.
surgeon wince. These reps will likely be followed by a run upwards
of three miles through varying terrain. The mindset: Volume BUILT FOR BATTLE
(and distance) at all costs. As the past two decades of warfare
Somewhere, right now, in a sandy, makeshift gym in the Middle East, have proven, today’s skirmishes
an elite operator is training amid spartan conditions. He or she is focusing are dynamic, violent, and often
on developing the traits required to kick through doors and chase down fought in close quarters. Sprinting
insurgents. The mindset: Strength, speed, and durability at all costs. to cover, scaling walls for a better
observation point, dragging
The vast chasm between these model, and actor featured on these someone to safety, or booting an
two tactical athletes represents the pages. “Yes, some individuals will enemy combatant in the chest to
difference between the old school lose weight, do more pushups than keep control of your weapon—
and the new—between arbitrary they originally could, and run a faster these are all activities that
tradition and modern science, two-mile. But there are far more require maximum-limit strength,
pain-tolerance assessment and aspects to physical fitness and at-the-ready explosiveness,
proven combat needs. combat readiness than just those and a knack for covering ground
“In my opinion, the exercise during few things.” faster than the enemy can track
boot camp is mainly focused on Put another way, if you’re you with the barrel of an AK-47.
breaking a soldier down, not interested in chasing the physique With that in mind, it’s difficult to
necessarily to peak one’s physical and capabilities of a modern see where the ability to perform
performance,” says Callen David, the serviceman or servicewoman, you’ll 120 consecutive pushups and a
former Army Specialist (E-4), fitness need to diversify your training sub-13-minute two-mile time fit into

MALE MUSCLE
SNAPSHOT
CALLEN
DAVID
BIRTH DATE:
14 Nov, 1988
HEIGHT: 6'2"
WEIGHT: 195 lbs
BIRTHPLACE:
Chicago, IL
RESIDENCE:
Los Angeles, CA
INSTAGRAM: BACK SQUAT
@callends Stand with your feet shoulder
MILITARY BRANCH: width or slightly wider and your
Army (2006–2009) toes turned slightly outward.
RANK: E-4 (Fire When squatting, be sure to
Support Specialist/ keep a slight arch in your lower
Forward Observer) back with your chest up. Also,
drive your elbows down and
in and pretend to bend the bar
in half. This creates tension in
your lats, which will provide
battlefield preparedness. will come in handy in the military stability midlift.
Similarly, a routine built largely on and in life.”
size and muscular detail will provide Here’s the good news: Adopting
diminishing gains to the individual an elite soldier’s work habits in the
who desires to be stronger, faster, gym will definitely have an impact
and more durable. Training smart is on the way your body looks. By provided you are feeding yourself
key when developing a physique for training with heavy weights and well and sleeping enough, of
the rigours of war. working on speed development, course.
“Bodybuilding is exactly that: you are enhancing your body’s “In my experience, when I worry
building the body and muscles, fast-twitch musculature. These are less about how I look and more
mainly for aesthetic purposes,” David the muscle fibres most responsible about how well I can perform, I not
says. “Not much focus is placed on for growth. This type of work also only feel better but actually look
athletic or functional fitness. Having results in greater testosterone levels better, too,” David says. “Looking
a range of athletic and tactical skills and growth hormone release, good just kind of comes along

AB WHEEL
ROLLOUT
To start, get on your
knees and grab the wheel
handles. The wheel
should be directly under
your shoulders. Brace
your abs and roll the
wheel forward until you
feel as if your lower back
is about to sag. Then roll
the wheel back.
naturally with the hard work you

put in.” PHASE 1: BOOT CAMP (4 WEEKS)
If you’re ready to develop a
physique capable of lifting more, AS A GREENHORN, progression will have you filling
running faster, and being generally you will be focusing on developing out your shirtsleeves while
fitter to fight, this 12-week foundational strength and a solid simultaneously strengthening your
programme is just what the baseline of conditioning that you can combat chassis.
doctor—or drill sergeant—ordered. apply to the phases that follow. An Perform this routine three times
emphasis on basic moves with per week, allowing at least one day
THE PLAN simple rep schemes and gradual of recovery between sessions.
This programme consists of three
four-week phases. Each phase is
tougher than the one preceding it. WO R KO U T
In the absence of a drill sergeant PHASE 1 CHALLENGE:
barking orders at you, you will have
PHASE 1 ROUTINE 25 CONSECUTIVE PULLUPS
to gauge your adaptation on your
own. To do that, we’ve provided EXERCISE SETS REPS The first challenge will tar-
three challenges that you can tackle get the vertical pull. Using
BOX JUMP 5 5–7
weekly. strict pullups only—kippers
The programme will be painfully DEADLIFT* 5 5–7 need not apply—you’ll test
absent of any familiar single-joint WEIGHTED 5 5–7 your mettle in getting your
work like curls, flyes, and lateral PULLUP body weight to the bar.
raises. Elite troops need to use
overwhelming force to knock WEIGHTED 5 5–7
down resistance, and that means
DIP 20–25+ EXCELLENT
calling as much muscle to the FARMER’S 3 100 FEET 15–19 GOOD
fight as possible. The training that WALK
follows will reflect that. Expect 12–15 FAIR
AB WHEEL 3 15–20
plenty of full-body strength ROLLOUT 11 OR FEWER POOR
builders, plus upper-body
widowmakers and all-out sprints. SPRINT 4–6 30 SEC. Attempt this challenge once
It is challenging and unconventional, *Alternate the deadlift with the squat per week, prior to your
but it is meant to pay homage to the (front or back) each workout. Follow the scheduled workout. Each time,
training employed by our fighting same set and rep scheme.
try to beat your previous
men and women in service to this
week’s total.
country.

MALE MUSCLE
WEIGHTED DIP
Attach weight to a belt, lower
yourself on two dip handles or
rings, then drive yourself back
up. A slight forward lean will FARMER’S
place more tension on your WALK
pecs. Also, don’t go too Farmer’s walks work your
deep on dips. Otherwise, shoulders, forearms, core,
you’ll risk putting your and legs. They’re also great for
shoulders and elbows improving your grip strength.
in an unfavourable and Hold a dumbbell (or other
injury-prone position. implement) in each hand and
walk as quickly as you can,
taking short, choppy steps.
Make sure to keep your shoul-
ders back and your chest out.

B AT T LE R E ADY
PHASE 2: DEPLOYMENT (4 WEEKS)

DURING THIS PHASE , ultimately governs how much
you’ll ratchet up the volume and how many muscle fibres
and condition your nervous come into play with any
system to lift more, run faster, movement, explosive or
and fend off injury. As much otherwise. The focus on
as strength is about muscle— greater volume with your
a bigger, thicker muscle is big-weight moves in this
capable of moving more phase helps synchronise brain
weight—it’s also about your and body for supersoldier
grey matter. Your brain levels of strength.
Perform this routine three times

PHASE 2 CHALLENGE: per week, allowing at least one day
100 REPS FOR TIME of recovery between sessions.
This challenge will test

WO R KO U T
your newly strengthened
muscle groups and PHASE 2 ROUTINE
provide a nice finishing
salvo for pump-minded EXERCISE SETS REPS
warriors. BOX JUMP* 8 3
PULLUP SPEED SKATER 8 20 SEC. ON,
DIP 10 SEC. OFF
Perform 100 of each, DEADLIFT** 10 3–5
using body weight only,
WEIGHTED 5 5–7
as quickly as possible. PULLUP
You may do them in SUPERSET WITH
straight-sets fashion—100 WEIGHTED DIP 5 5–7
pullups, then 100 dips—
or alternate between the FARMER’S 3 100 FEET
WALK
two. Your score is the
cumulative time it takes BATTLE ROPES 8 20 SEC. ON,
to perform all 200 reps. ALTERNATING 10 SEC. OFF
Attempt this challenge WAVES
once per week and try to AB WHEEL 3 15–20
beat your time from the ROLLOUT
previous week.
SPRINT*** 10 10 SEC.
*Use a box that is 4 to 6 inches higher
than in Phase 1.
**Alternate the deadlift with the squat
(front or back) each workout. Perform 3
to 5 reps every minute on the minute for
10 minutes. Start with a weight you can
WEIGHTED
XXXXX XXXXXX XXXXXXX
handle safely for 8 to 10 reps. Focus on

PULLUP explosive reps.
Attach weight to a belt, then
***Rest 50 seconds between sprints for
hang from a bar with your a 1-to-5 work-to-rest ratio.
palms facing out. Pull your body
up until your chin is over the
bar. Descend slowly, then pull
yourself back up.

MALE MUSCLE
PHASE 3: SPECIAL OPS (4 WEEKS)

BY THIS PHASE , you’re single-arm overhead press. Because of this workout’s
ready to be an operator—the This functional, unilateral move high demand on your body, we
elite of the elite—with a healthy challenges your core recommend that you perform it
reserve of strength and overall musculature while helping you only twice per week. Mix in an
conditioning in your ruck. This improve overhead pressing active recovery day at your
workout will break one rule power. leisure to train weak spots and/
(and a few brains) in that you Your progress on weighted, or perform light cardio.
will squat and deadlift in the vertical pushes and pulls will
same routine. The squat, be put to the test, as you will
which tends to place a take your sets to failure for
heavier burden on your three sets before going
central nervous system, stored naked (sans weight) for
glycogen, and feelings, will 30 finishing reps. The meat PALLOF PRESS
come first. Your deadlift totals, and potatoes of the workout Stand perpendicular to a band
understandably, may have to will be followed by a nonstop or cable attachment and grab
it. Keep it close to your chest,
be adjusted down to keep conditioning circuit—four trips tense your core, and push it
performance optimal in the through a full-body gantlet that away from you in a straight line.
listed rep ranges. In Phase 3, includes exercises from Resist the urge to rotate. Pull it
you will also incorporate the previous phases. back slowly and repeat.
XXXXXXX XXXXXX XXXXX

B AT T LE R E ADY
WO R KO U T
PHASE 3 CHALLENGE: MAX-REPS DEADLIFT PHASE 3 ROUTINE
Rather than seeing how possible. Terminate the set
EXERCISE SETS REPS
much weight you can put when your form begins to
on the bar, we’re going to degrade to avoid injury. And SQUAT 8 3
test your operator-level, because you would never
DEADLIFT 8 3–5
comprehensive conditioning have access to straps for
by seeing how many any task you’re called upon SINGLE-ARM 10 3–5 PER SIDE
consecutive reps you can to perform in combat, you OVERHEAD
safely perform on the won’t use them here. PRESS*
deadlift using your own Perform this challenge WEIGHTED 3 TO FAILURE
body weight. So, if you only once per week. Mark PULLUP
weigh 85kg, your total each week
PULLUP** 1 30
load the bar and try to meet or beat
with 85kg, then that number in the week WEIGHTED DIP 3 TO FAILURE
grip and rip for that follows.
as many reps as
DIP** 1 30
PALLOF PRESS 5 10 PER SIDE
CONDITIONING CIRCUIT
EXERCISE SETS REPS
SPEED SKATER 4 10 PER SIDE
FARMER’S 1 100 FEET

WALK
BATTLE ROPES 1 30 SEC.
ALTERNATING
WAVES
AB WHEEL 1 20
ROLLOUT
SPRINT WORKOUT
EXERCISE SETS REPS
SPRINT*** 5–6 20 SEC.
*Perform 3 to 5 reps (on each side) every
minute on the minute for 10 minutes.
**Perform 30 reps in as many sets as it
takes, rest-pause style.
***Rest 100 seconds between sprints.
SINGLE-ARM
OH PRESS
Hold a dumbbell in your right
hand and use your left arm for
balance. Start with the dumb-
bell at or above your shoulder,
then press straight up, keeping
your core tight.

MALE MUSCLE B AT T LE R E ADY
CHOW-TIME TIPS
Use the following guidelines
to ensure maximum tactical
fitness.
1YOUYOU WILL
HYDRATE, AND
WILL TRAIN.
This, according to Jamie Foxx’s
Staff Sergeant Sykes in Jarhead
(2005)...and everyone else who
knows anything about training.
Absent picture-perfect water
consumption, your training will
suffer, period. Aim for at least
half your body weight in
ounces of water per day—and
more if you have ready access
to the head.
2 STRIKE FIRST ON
CATABOLISM.
Muscle breakdown is actually
the key to improved strength
and muscle size if you recover
properly. To avoid having
catabolism (muscle wasting)
overtake hypertrophy (muscle
growth), consume 1 to 1.5 grams
of protein per day, mainly via
whole foods like red meat
(which supports testosterone
production), chicken breast,
pork, and fish.
3 SLEEP MORE. This

isn’t a nutrition tip, but you
should be getting at least seven
hours of high-quality sleep per
night. If you’re not, you are
BOX JUMP compromising mission success.
Stand with feet hip-width apart Power down Netflix at least one
behind a box. Dip your hips and hour prior to your target
knees while you swing your
arms back behind you.
bedtime in order to slip yourself
Explosively swing your arms into a deeper sleep. Why?
forward and jump onto the box. Because testosterone and
Land softly, heels first. growth hormone levels—the
two most important hormones
for muscle regeneration and
strength levels—peak while you
catch some z’s.

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re
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MALE MUSCLE

M&F PRESENTS THE 2018
ROCK HARD
CHALLENGE PART 1
Grind through the first four weeks of our
two-part Rock Hard Challenge and you’ll be
halfway to owning your best physique ever.
BY JOE WUEBBEN PHOTOGRAPHS BY EDGAR ARTIGA
A
t this very moment, you peel away pudge and show off your hard
might be feeling that layer of earned mass for a little while longer.
winter-y comfort blubber What’s the catch? You have to go
slowly creeping on those all-in. That means leave the beer in the
hard earned summer shredded abs. fridge and kiss your custard creams
But, with an Indian summer forecast in goodbye. For this to work, you need to
Blighty there still might just be time to be wholly dedicated to both your
showcase your beach bod for a little training and diet. It won’t be easy, but
while longer. Don’t give in to the winter we promise you it’ll be worth it. Think
warmer layer just yet and utilise M&F’s you have what it takes? If so, let’s get to
eight week Rock Hard Challenge to work.

MALE MUSCLE
D AY 1
TRAINING EXPLAINED LOWER-BODY PUSH +

UPPER-BODY PUSH
3 Rounds:
TAKE A LOOK at the presses and biceps curls. EXERCISE REPS
programme spread out over Nothing fancy there. But to
the next few pages, and speed up the fat-burning A1 LEG PRESS 20
you’ll see a five-day-per- process, LILLY DITCHED THE A2 LEG PRESS CALF RAISE 20
week, volume-heavy plan. STANDARD STRAIGHT-SET
A3 WEIGHTED JACK KNIFE SIT UP* 20
It’s designed by Kevin Lilly, APPROACH FOR A SERIES OF
a strength and conditioning HIGH-REP CIRCUITS. ALSO, A4 JUMP ROPE 100 SKIPS
coach and owner of Heart YOU’LL END EACH WORKOUT
(MEDIUM INTENSITY)
& Hustle gym in Los WITH A VARIED FINISHER TO 3 Rounds:
Angeles, and it’s meant to JACK UP YOUR METABOLISM EXERCISE REPS
test your resolve and push EVEN MORE. As for the rest
B1 STANDING DUMBBELL 10
you to your limits. days, feel free to play some SHOULDER PRESS**
THE THEME: Old school sports or go for a hike, but
meets new school. You’ll stay out of the gym. Give B2 DUMBBELL CURL*** 10
see plenty of the classic your body time to recover B3 AB WHEEL 25
muscle-building moves that so you can hit it hard the
B4 JUMPING SPLIT SQUAT 1 MIN.
you’re used to, like leg next day.
3 Rounds:
EXERCISE REPS
RHC GET-PEELED PROGRAMME

C1 HANDS-ELEVATED PUSH-UP**** 25
C2 CABLE CURL 15
D e s i g ned by Kevin Lilly, owner of Heart & Hustle gym FINISHER

>>THE FOLLOWING PROGRAMME and repeat until all sets are Perform 5 rounds with no rest:
shows a sample week of training. complete. Following the main EXERCISE
Simply repeat this template for portion of each workout is a brief
10 DIPS
four weeks. Feel free to substitute yet intense conditioning finisher.
comparable movements for those >>BEGIN E ACH OF the five JUMP ROPE FOR 1 MINUTE
listed, as desired. workouts with a warm up *Hold 10 to 25 pounds (via weight plate or
dumbbell).
>>TO PROGRESS DURING the consisting of 10 minutes of the **3-second negative, 1-second positive.
programme, you have the option cardio activity of your choice ***2-second negative, 2-second positive.
****Place hands on a box or medicine ball.
to increase the number of rounds at a heart rate of around 130
per circuit from three up to either to 140 beats per minute.
four or five by the end of the
programme. Likewise, if you’re
deconditioned and want to ease
into the programme, start with
two rounds of every circuit and
progress to three rounds when
you feel ready to do so.
>>IN ALL THE WORKOUTS,
exercises that share the same
letter designation (A, B, or C) are
to be performed together as a
circuit. Do one set of each
exercise in the order listed
without rest. Take a short break
after the last exercise if needed,

R OCK HAR D CHALLEN G E
DUMBBELL CURL
Go as heavy as you can for 10 reps.
Keep your upper arms pinned to your
sides and use minimal body English
to curl the weight.
XXXXX XXXXXX XXXXXXX
JUMP ROPE
Choose any variety of jumping rope
you want—standard skipping on two
feet, alternating single-leg hops, side-
to-side shuffles, you name it. Keep the
pace challenging yet sustainable for
the allotted time or number of reps.

MALE MUSCLE
D AY 2
LOWER-BODY PULL +
UPPER-BODY PULL
3 Rounds:
EXERCISE REPS
A1 DUMBBELL STIFF-LEG DEADLIFT 10

A2 LEG CURL 20
A3 BACK EXTENSION 15
A4 TREADMILL SPRINT 200M
3 Rounds:
EXERCISE REPS
B1 LAT PULL DOWN* 10

B2 CABLE TRICEPS PUSHDOWN** 10
B3 SUPERMAN 25
B4 POP SQUAT 25
3 Rounds:
EXERCISE REPS
C1 CHINUP 15 (OR TO
FAILURE)
C2 DUMBBELL OVERHEAD 15
TRICEPS EXTENSION
FINISHER
EXERCISE
ROW 2,000 METERS IN UNDER 8 MINUTES

*3-second negative, 1-second positive.
**2-second negative, 2-second positive.
POP SQUAT
Stand tall with your feet together. Let
your body “fall” into a squat position,
then catch yourself at the bottom and
jump back to a standing position.
That’s 1 rep.
DUMBBELL SNATCH
Start with the dumbbell touching the
floor between your feet, then perform
an explosive hip and knee extension to
create the momentum to drive the
weight overhead. Bring the weight
back down, settle yourself, then go into
the next rep.
76
D AY 3
R O TAT I O N
3 Rounds:
EXERCISE REPS
A1 CABLE WOODCHOPPER 20 PER

SIDE
A2 LYING DUMBBELL PULLOVER 15
A3 SEATED MEDICINE BALL 20 PER
RUSSIAN TWIST SIDE
3 Rounds:
EXERCISE REPS
LYING DUMBBELL FRONT PLANK
B1 DUMBBELL SNATCH 10 PER
ARM PULLOVER WITH SIDE HIP DIP
Lying on a bench, hold the top of a From a standard plank position, dip
B2 KNEELING ROTATING 10 PER dumbbell over your chest with two hands. your right hip down to touch the
DUMBBELL PRESS ARM With a slight bend in elbows, lower the ground, then return to the plank.
B3 TRX ROW 15 weight behind your head, feeling a Repeat on the other side. Alternate
stretch in lats. Pull it back up to top. sides until all reps are complete.
3 Rounds:
EXERCISE REPS
C1 SIDE PLANK HIP DIP 25 PER

SIDE
C2 FRONT PLANK WITH SIDE HIP DIP 15 PER
SIDE
FINISHER
Perform 10 to 15 rounds:
EXERCISE
TREADMILL SPRINT FOR 20 SECONDS

REST FOR 40 SECONDS

MALE MUSCLE
D AY 4 MODEL
SNAPSHOT
LOWER-BODY PUSH +
UPPER-BODY PUSH PHAM
3 Rounds:
EXERCISE REPS
FLEXX
HEIGHT: 5'5"
A1 DUMBBELL SQUAT 20 WEIGHT: 156 lbs
A2 STANDING CALF RAISE 30 RESIDENCE:
Santa Ana, CA
A3 WEIGHTED DECLINE SITUP* 25 INSTAGRAM:
A4 JUMP ROPE 100 SKIPS @phamflexx
SPONSORS:
3 Rounds: Allmax Nutrition,
EXERCISE REPS
Live Fit Apparel
B1 INCLINE DUMBBELL PRESS** 12 FAVOURITE CHEAT
MEAL: Pizza
B2 INCLINE DUMBBELL CURL*** 12
B3 REVERSE CRUNCH 25
B4 SKI LUNGE 25 PER
SIDE
3 Rounds:
EXERCISE REPS
C1 FEET-ELEVATED PUSHUP 30
C2 CABLE CURL 8
FINISHER
Perform 5 rounds with no rest:
EXERCISE
JUMP ROPE FOR 2 MINUTES

WALL SIT FOR 30 SECONDS
*Hold 10 pounds (via weight plate or dumbbell).
**3-second negative, 1-second positive.
***2-second negative, 1-second positive.
SKI LUNGE
Standing with feet shoulder-width
apart, lunge laterally to the right and
reach your left hand across your body.
Reverse the motion, then repeat to the
other side. Alternate sides until all reps
are complete.

R OCK HAR D CHALLENG E
79
MALE MUSCLE

WIDE-GRIP PULL-UP
Hang from a pull-up bar with an over-
RHC GET-PEELED NUTRITION PLAN

hand grip outside of shoulder width.
Reach full elbow extension (without
locking out) at the bottom and clear
the bar with your chin at the top.
B y Tanner Baze, a coach at Stronger U Nutrition
EATING FOR FAT LOSS means you’re going to be eating less
D AY 5
food than your body needs. There’s no way around that, and
the sooner you can be in tune with that reality, the better.
LOWER-BODY PULL + WHEN WE’RE EATING FOR FAT LOSS, HUNGER IS AN
UPPER-BODY PULL INEVITABILITY, SO TO COMBAT THAT YOU’LL WANT TO EAT
AS MANY HIGH-VOLUME AND NUTRIENT-DENSE FOODS AS
3 Rounds: POSSIBLE—plenty of lean protein, lots of fruits and veggies,
EXERCISE REPS
and loads of water.
A1 WIDE-GRIP PULL-UP 10 (OR TO We’re going to set up your eating guidelines to be as simple
FAILURE)
as possible, because it doesn’t matter how fancy your diet is
A2 SWISS BALL LEG CURL 15 if you can’t stick to it. Here’s a basic (yet effective) fat-loss
A3 SWISS BALL REVERSE 15 formula to use for determining calories and macronutrients:
HYPEREXTENSION
Total Daily Calories = From this starting point,
3 Rounds: it becomes a waiting game.
EXERCISE REPS
body weight x 11
Protein = 1 gram per pound Watch the scale (I recom
B1 ONE-ARM DUMBBELL ROW* 10 of body weight mend weighing daily), watch
B2 DUMBBELL KICKBACK** 10 Carbs = 1 gram per pound your measurements, and
of body weight compare your pictures. Keep
B3 SUPERMAN 25
Fats = the remainder of your calorie and macro
3 Rounds: calories* numbers the same as long
EXERCISE REPS as things are moving in the
C1 STRAIGHT-ARM CABLE PULL- 15 *To find your fat macros, right direction—you want to
DOWN divide the remaining number lose one to two pounds per
C2 CABLE OVERHEAD TRICEPS 15 of calories by 9. To find this week.
EXTENSION number, multiply the grams When fat loss stalls, I
of protein and carbs by 4, recommend cutting fat
FINISHER then add them up and intake by five grams per
subtract that number from day (which equates to 50
Perform 10 rounds on the rower: your total number of fewer calories) and carbs by
EXERCISE calories. 15 grams per day (60 fewer
ROW HARD FOR 30 SECONDS calories). Keep protein
intake constant to help
REST FOR 30 SECONDS
preserve muscle mass and
*2-second negative, 1-second positive. manage hunger.
**Hold full extension at the top for a full second.
D AY S 6 & 7
REST

F E AT U R E
At the Rio
Olympics,
swimmer
Michael Phelps
drew attention
to cupping.
CUP TO YOU
World-class athletes use cupping therapy for
muscle recovery (and they have the circular
bruises to prove it). Is it time you give it a try?
F
or the past week, it has felt like someone stabbed me in the says Max Annis, a licensed acu-
left glute with Rambo’s knife, then dragged its serrated edge puncturist and my cupping techni-
down the length of my left leg. In other words, like millions of cian at Worksong. “But rather than
others, I am experiencing sciatic nerve pain (aka sciatica). It’s pushing and applying pressure to
due to a herniated disk in my lower back that’s clamping down muscles, the cups gently pull mus-
on a nerve root, and frankly, it flipping hurts. cles up into the cup.” Oftentimes, a
Which is why I am now lying facedown on a massage bed at Worksong, massage oil is applied to the areas
a small clinic in Brooklyn, NY, that specialises in Chinese medicine. The where the cups are placed, which
vibe here is decidedly tree-hugger chic. It’s the kind of place with a “give
allows the practitioner to perform
what you can” payment structure and plenty of green tea and Deepak
“gliding cupping”—gracefully mov-
Chopra books in the waiting room. But I’m trying to keep an open mind.
My shirt is off, and I’ve got six glasses arranged on my lower back, lightly ing the cups along the areas of pain
tugging at my skin. It’s a treatment known as cupping, and I’m hop- or blockage.
ing it will alleviate this (literal) pain in my ass. If you, too, are wondering “Cupping encourages blood flow,
whether cupping is the answer to your body’s problems, read on. muscle relaxation, and sedation of
the nervous system,” Annis tells me.
“It can release toxins and get energy
flowing through areas of blockage—
WHAT IT IS quickly placed within the cup, which areas up to four inches below the
Practiced in China and elsewhere for creates a vacuum when the trapped skin’s surface—and it usually feels
centuries, cupping is a type of therapy air begins to cool. The latter is the quite calming to the patient.”
that places small glass or plastic old-school method known as “fire
cups on the body using suction. The cupping.” Think: Michael Phelps at WHEN TO DO IT
suction is derived from either a hand the 2016 Summer Olympics. Cupping is used most often for
GET T Y IMAGES
pump attached to the tops of the cups neck and back pain, especially pain
(the more common method these HOW IT WORKS caused by athletic strain or injury.
days, due to convenience) or a flame “Cupping works similarly to massage,” “Stiff or spasming muscles any-

B Y S H AW N D O N N E L LY
Cupping can
be done with
either a pump
or a flame
placed within
the cup (left).
where in the body can be effectively the application to be performed often cause feedback loops of pain
targeted with cupping,” Annis says. and monitored by a trained profes- and temporary relief.”
“It’s especially effective in combina- sional,” Annis says.
tion with acupuncture, which opens CONCLUSION
up the body’s acupuncture channels HOW OF TEN TO DO IT I’ve done cupping a half-dozen
and relaxes the patient.” Cupping In general, one cupping session per times now, and I would characterise
may also benefit the lungs—clear- week is a solid pace. Cups should myself as a hesitant believer. I al-
ing congestion and controlling not be placed over areas that remain ways leave Worksong feeling better
asthma—and help the body fight off bruised, notes Annis, and any marks (walking more fluidly, with less dis-
colds. In this type of therapy (used left from a previous cupping session comfort), and my sciatica situation
extensively in Europe), cups are should be completely faded before has improved dramatically over
placed on the upper back and chest cups are reapplied to that area. the past month. (Granted, there may
to draw out toxins and break up Generally, the darker the bruise left be other factors, such as my deci-
congestions and “stagnations.” by a cup, the more stagnation in that sion to start using a standing desk
area. at work.)
WHERE TO DO IT “After repeated sessions, the dark- But cupping has plenty of
Licensed acupuncturists are ness of the bruises will begin to critics— including many with medi-
probably the best practitioners to lighten, and the patient will feel less cal degrees. They argue that there’s
seek out for cupping therapy, as pain and recover more quickly,” says little scientific research behind the
cupping is covered thoroughly in Annis, who adds that multiple ses- treatment and that any perceived
acupuncture school. You can also sions are usually needed. “It takes benefits are likely due to a placebo
try a cupping kit (sold with exten- time for your body to heal effect. Some even argue that the
OFFSE T; STOCKSY
sion tubes for self-application), in a natural way, but addressing bruising is a constant reminder of
although those are far from ideal. the root causes of issues is much the treatment, which only reinforces
“It’s better to be able to relax com- healthier in the long run than mask- the placebo effect. To which I say:
pletely on a massage table and for ing them with painkillers, which Hey, whatever works.

F E AT U R E
COUPLES WHO TRAIN,
REMAIN!
This month M&F had the pleasure
of a chinwag with the striking
Aston Worsfold about all things lurve
and training with fiancé Tom Thorman
B Y S A M A N T H A YA R D L E Y remember their first meeting/ night of
passion? Hell no.. these two ravers
It becomes evident very quickly after downed some shots and it’s all hazy
beginning our chat with Aston that from there! A testament that something A (probably) fantastic night of
these two betrothed beauties are went well rather that allusive night is passion
ultimate #couplegoals – can they the sparkler on Aston’s ring finger… “I met Tom at a student night out in
Canterbury in a bar” begins Aston,
“Tom caught my eye standing at the
bar, so I went over to him to say ‘hi’
and introduce myself.
“He ordered us a couple of shots and
then… we do not remember anything
from then!” she giggles. “In the morning
I had no idea who he was! We couldn’t
remember each other’s names, so it
was quite funny” chuckles the blonde
bombshell. Aston and Tom parted
without exchanging deets, or even
names but Tom had a cunning plan to
get reacquainted; “Tom deliberately left
his watch in my room, meaning I had to
contact him in order to meet up and
give him his watch back. I could of sold
it” she jests “I couldn’t remember his
name so me and my housemates were
stalking Facebook trying to find him.”
After eventually tracking him down
Aston DM’d Tom and he played it cool,
pleading ignorance but casually
dropping in the suggestion of another
meet up.
PHOTO CREDITS: BEN MARK
Rendez-zoo
In keeping with being the most fun
couple ever; where did Aston and Tom
have their first date? The zoo! “A bit
random” laughs Aston “we’re both
quite spontaneous and we like a bit of
an adventure, so he suggested the zoo.

I loved the idea! It was a really funny
day” she says. “I soon realised we got
on really well and he made me laugh”
she says. After both meeting on the
rebound from previous relationships,
where they were both scorned, Aston
and Tom kept things on a bit of a slow
burn and were seeing each other for a
couple of months before becoming
relationship official. “On a drunken
night out, he finally declared his love
for me” reveals Aston, “that day we
booked a trip to Turkey” unbeknownst
to Aston at the time and only three
months into their relationship that it
would be the location for Tom’s rather
hasty proposal.
Best surprised face

“I ruined the surprise of the proposal
completely” Aston begins in trademark
anecdotal fashion. It emerges that Tom
was secretly contacting her housemate
to try to choose the perfect ring design
however a sneaky peak of Tom’s phone
after seeing an incoming message from
her pal on the screen may have We train all
removed the element of surprise! the time now,
“I was just being nosey” she admits. we’re both very
“I pretended that I had no idea, but I focused and we
genuinely didn’t think he would smash out a
do it so early into the relationship”. gym session
“The second night into the holiday and lift heavy
he put a shirt on and was acting really
weird. I could tell he was going to do it. thought all the guys would look at me, “I covered a lot of nutrition as part of
He booked dinner by the sea, the but I eventually went to his gym and my sports degree so if Tom’s ever stuck
scenery was beautiful under the we had our first session together” I’m always there to help him out with a
moonlight… He got the ring out and remembers Aston. bit of advice” says Aston. She describes
sort of chucked it at me, he was so “We train all the time now, we’re both being on prep as “hell” and gets jealous
nervous. He didn’t get down on one very focused and we smash out a gym of the quantities Tom can put away
knee, I was a bit annoyed but he session and lift heavy! Presently Aston while her calories are reduced in the
panicked and the nerves took over, and Tom are five weeks out from their run up to a show.
bless him!” she exclaims. next show, so training splits tend to “Nobody ever believes it, but I
These days Aston and Tom are going differ as Aston focuses on honing her actually eat more than Tom usually! In
from strength to strength; they’re Bikini class body and Tom on Physique; prep his portions are triple the size of
planning on moving in with Tom’s allowing Aston to concentrate her mine. My quantities are tiny compared
parents while they save to get on the efforts more on glutes and hams. to his” she despairs “it’s horrible eating
property ladder. “We’re very focused on our own with him in prep”.
P H O T O C R E D I T : M AT T M A R S H
training at the moment but when With that, Aston’s off for to prepare
Training in a twosome we’re not prepping for a show we for her evening gym session with
In the beginning of their relationship always train together. I’m not as strong Tom. It’s clear to see how the
despite both sharing a fervent as Tom but I’ll always try to lift the rising star has come into M&F’s
dedication to the gym Aston and Tom same amount of weight. We’re very radar with such momentum. We can’t
trained in separate gyms “he didn’t competitive and I like to prove a point wait to follow her tumultuous rise
want me to train at his gym because he that I’m strong as well!” to fitness icon.

F E AT U R E
THE MOST DECORATED

UNDER 90KG
STRONGMAN EVER…
“I’m just naturally strong!”
H
BY DANNI LEV Y
e’s officially the

most successful
next year- but without gaining weight! recently. I had surgery on it earlier this
British under 90kg “I already won England’s Strongest year, but by next year I will be ready to
strongman in history, Man Under 105kg last year weighing compete internationally in the under
holding the British, 96kg,” he says. “I tried competing at 105kg category. My dream is to win
European and World 98kg once but I felt sluggish and heavy. World’s Strongest Man or the Arnold
I felt as if I was carrying a sandbag on Classic in that class.”
titles. But amazingly, my belly. I am strong enough as I am to Instagram: @robward_wsm90
Rob Ward, 33, only go up a category without force feeding
started training 5 years myself. I plan to just let my body do ROB’S TRAINING
ago and says he’s just what it wants to do naturally. I don’t
naturally strong. really watch my diet.” SCHEDULE

Rob currently trains four days a week MONDAY  Squats
The bricklayer from Leighton Buzzard and adds in events practice on the
was inspired to lift by his brother weekends during prep. TUESDAY  Bench
James, who previously held the same “My favourite event is probably the WEDNESDAY  Rest
British and European titles. log press, and my least favourite are
THURSDAY  Deadlifts
“I used to watch my brother James long loading events that essentially
compete and I knew I had the potential become heavy CrossFit,” he says. “I am FRIDAY  Rest
to do the same thing,” begins Rob. currently recovering from a recurring SATURDAY  Overhead Lifts
“Unfortunately, James had to retire from knee injury I first acquired at the age of
SUNDAY  Rest
competing due to injury, but he still 19 and have managed to hold off until
motivated me to get in the gym and
start lifting. I have always been
naturally strong and I was immediately
able to lift large amounts of weight
without really trying.”
Rob’s natural weight sits at around
PHOTO CREDITS: EUROPE’S STRONGEST MAN
95kg, but he drops down to 90kg to

compete.
“I pretty much eat what I want,” he
says. “I drop to 90kg for competitions,
but I train at 95kg and don’t watch my
weight. At 5’9” I feel comfortable the
way I am and stay strong throughout
the year.”
Now that he holds three top titles,
Rob has decided to up his game and
compete in the under 105kg category

PHOTO C R E DI TS: WOR L D’S ST RONG E ST M A N
SEPTEMBER 2018 / MUSCLE & FITNESS

87
F E AT U R E
Monetise your
Social Media BY DANNI LEV Y
Get Insta rich with our
E
ver wanted to know
how you can start to
monetise your social
media? Now you can! We’re
easy 3-step ‘how to’ guide
going to talk you through
a few ways in which can
you start to collaborate with
your favourite brands- and
get paid for it!
#1. “Get Engaged!” Says:

@hayleycloughxo pu
“You don’t need masses of followers to
earn money from your social media
network,” says Hayley. “What you do
need however is couple of simple
things; engaging followers and great my social media. I understood what you need to provide them with
content. I have earned money off the content performed well and what something they can’t provide for
back of my social media ever since didn’t. I looked at my statistics and themselves. For example, if a
I had only 5000 followers, you just most importantly - I made sure I supplement brand already has a lot of
have to have a clear vision and post posted regularly. Ok, so it’s not about selfies of someone holding a protein
good engaging content. what content gets the most likes, that shake, you should offer something
“Over the last couple of years, doesn’t necessarily attract brands. different- maybe a workout video or
I really started to find my feet with “You need to add value to the brand, recipes.”

Tim Chase for #2. “Be Genuine” Says:
Jim Buddy
Donuts
@luisyoung_ q
“Make sure you only work with brands
you like and endorse products you’d
actually use,” says Luis.
“Whilst it may be tempting to take
the money at the time, posting things
you don’t truly believe in will be
obvious to your followers and
subsequently, they’ll start to lose faith
in you. Remember, people follow you
because they’re inspired by you or look
up to you, so avoid posting spam as
people will see straight through you!
It’s all about quality, not quantity.”
#3. “Be Fun!” Says: @tim_chase1 pq

“In order to become a successful influencer and attract paid posts, you need to
think outside the box,” says Tim. “Posting the same things as everyone else won’t
get you very far- the diet and fitness market is flooded so you needed to ensure
you stand out from the crowd. As well as being fun and eye-catching, ensure
your posts are consistent and informative.
Luis Young for H&M
“You’ll also need to ensure you use good lighting and an attractive/clean @mrtimefreezer
background. No brand wants to see your washing pile behind their product!”
GETTING PAID
Tim Chase
- Love Hemp
It’s all very well catching the attention of brands wanting to

send you freebies, but how do you start to cash in?
Don’t be afraid to reach out to brands- don’t expect them
to just land on your lap. Express an interest in collaborating
and let them know what you can do for them!
Choose your wording carefully and make it clear you
accept sponsored collaborations. This way, payment will
always be discussed upfront. Do you research and know
what you can realistically charge. The number of followers
you have won’t directly correlate to this amount- it is the
quality of the content you produce and whether those
brands deem it good enough to repost that is important.
Instagram can be a highly lucrative way of making money.
If you’ve put in the time and effort building up an engaged
audience, then why not cash in?!

F E AT U R E
“I worked full-time to gain

1M Instagram followers!” By Danni Levy
Photographs by Peter Morris @peter_at_photoshoot
Just one glance of Amy Lee’s
Instagram page will leave you not
only appreciating that toned FACT FILE
physique but also coveting her
lifestyle. It’s not hard to see why Name:
she’s become a social media Amy Lee Summers
sensation. But unlike so many
influencers who claim “it just Age: 27
happened”, Amy Lee gives an
honest and frank account of her
From:
intentional rise to Insta stardom Auckland,
and attributes her success to sheer New Zealand
determination and perseverance.
Instagram:
“I’m a very driven and outgoing @amyleesummers
person,” Amy begins. “I constantly
set new goals for myself. I chase after
what I want and I’m never afraid of
hard work.
“I didn’t get a million followers
overnight. I’m not going to sit here and
tell you people just started following me
because I was pretty. My plan to
become Insta famous was intentional-
very intentional! And it took lots of hard
work! I knew the power of social media
and how much it could help my career,
so I worked day and night on growing it
for 3 years to get to where I am today.
“I post a lot of fitness content.
Training has been hugely important to
me for most of my life. When I was a
child I was really into sports, then as I
got older I started weight training at the
gym. Once I started lifting weights I
knew that was it, I was hooked!
“For the past year I have been more you have to be patient. I follow a very “I plan to visit the UK this year
heavily into training, so pushing myself clean diet to ensure I stay lean around to look at some potential work
more and gaining more muscle. I’m the waist too. opportunities and meet new friends.
now prepping to compete in bikini for “At the moment I’m on competition I love to network and share my advice
the WBFF bodybuilding show in Las prep, so I’m eating a lot of protein and and experiences. The biggest piece
Vegas. going low carb. This is different for of advice I can give someone who
“I get so many people ask me how I everyone of course, so you should wants to become a successful
gained my curves. I don’t photoshop always seek the advice of a good influencer on social media is that
my pictures and I haven’t had butt coach. I miss my date night as CONTENT IS KEY! Keep at it and
surgery. It’s simple- to get great curves I normally allow myself to cheat once only post quality, meaningful content.
it’s important to focus on the glutes. a week, but for now that’s not a part Remember, all good things take time
This will help change your shape, but of my regime. to nurture!”

F E AT U R E
“ME TRYING TO PULL OFF

A BRIT ACCENT WOULD
JUST BE INSULTING!” FINAL
DAVE BAUTISTA
SAYS AHEAD OF HIS LATEST MOVIE RELEASE… SCORE
BY DANNI LEV Y
Ever pictured Dave Bautista, Pierce

Brosnan and Martyn Ford sharing
a screen? Now you can….
FINAL SCORE: In UK & Irish Cinemas
and on Sky Cinema from 7 September
2018
What’s it all about?

A group of heavily armed criminals take
control of a stadium packed with
35,000 football fans. Ex-soldier Michael
Knox (Dave Bautista), is forced to use
skills from his military background and
everything at his disposal to save the
spectators, including the life of a fallen
comrade’s daughter.
An explosive action thriller, FINAL
SCORE is directed by Scott Mann
(HEIST) and also stars Pierce Brosnan
(JAMES BOND), Ray Stevenson, Ralph
Brown and Amit Shah.
Our very own Martyn Ford
plays Vlad, a man mountain of a
henchman who goes head to head
with Dave Bautista in a memorable
fight sequence. Who wins? You’ll
have to watch to find out!

Dave says: “We all worked very want to make Mike a generic character, personality where I need to do it for the
closely on the character of Michael like the cold-blooded assassin, ex-Navy adrenaline and excitement. I have a
Knox. We had to alter a lot. We had to Seal type guy that we’ve seen a million really qualified stunt double who I’ve
P H O T O C R E D I T S F O R D AV E B A U T I S T A : F I N A L S C O R E , I N U K C I N E M A S 7 S E P T E M B E R 2 0 1 8
make him American because me trying times before. I wanted people to care worked with for 10-plus films together,
to pull off a Brit accent or any about these characters. and I’m more than happy for him to do
knowledge of football would just be “If there’s a big stunt, I’m not qualified it because he knows what he’s doing
insulting to our audience! And I didn’t to do it, and I’m not an A-type and he’s going to make me look great!
But my fight scenes I do myself. I don’t
like it when the camera has to cheat
angles, and I’m more than qualified to
do that stuff. I’ve been doing martial
arts for years and years now.”
Bautista, who’s just finished shooting
the biggest action movie ever made, as
Drax and the Guardians team up with
M A R T Y N F O R D - S H A N E WAT K I N S / I S T O C K
the Avengers and more in Infinity War,

has no doubt that the market is hungry
for movies like Final Score.
He says: “When I’m changing the
channel and I see Die Hard is on, I stop
and I watch it. It’s fun and exciting and
I feel connected to it. I really hope
people get the same sense of feeling
from this film. I’m sure they’ll have a
great time watching it.”

F E AT U R E
FASHION, WELLBEING AND LIFESTYLE

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PLEASE VISIT: STORE.BODYPOWER.COM SEPTEMBER 2018 / MUSCLE & FITNESS 00

N U TR I TION
FAT LOSS AGENTS:
USEFUL TOOL?
OR A
Fat loss agents,

fat strippers,
fats burners-
whatever you
want to call
them are
commonly
grouped with
steroids as they
are often apart
of a chemical
cycle, but
these are
PHOTO CREDIT: ISTOCK
very different
compounds.
B Y N ATA L I E R O U S E , B S c M R e s A N u t r
U
nlike steroids, that used and abused to aid fat loss, the used in the UK or the US, due to
are all derived from compounds most commonly talked advanced developments of more
about are described in a little more effective drugs that present much
androgen hormones
depth here. less adverse side effects.
and share a common Within many sports, along with
chemical structure, these fat These include; bodybuilding clenbuterol was identified
burning compounds are very as a potential performance enhancer
different in chemical make-  Clenbuterol from the observations seen from its
bovine usage, where the cows
up, intended usage, target  Thyroid hormones increased muscle mass, whilst
receptors, mechanisms and decreasing body fat- everyone’s
outcome.  Ephedrine dream right? Once self administered
Whilst these may seem like the answer by willing human guinea pigs the
to fast fat loss they impact the body  DNP usage quickly escalated, due to the
in a variety of ways; endocrinology, anecdotal results being similar to that
neurologically, physiologically and CLENBUTEROL seen in the cattle.
biochemically. Clenbuterol is a beta-2-antagonist, It is this combination of both fat
Here we are not talking about the which was designed as a prescription loss and muscle growth that makes
supplements you can purchase from only, bronchodilator to treat severe clenbuterol a very interesting
health food shops, but addressing asthma, in both human and veterinary compound.
those compounds that are, or were, applications. Its chemical properties
originally developed for use as are similar to adrenaline, as clenbuterol HOW DOES THIS WORK?
prescription only drugs, for animal use
or intended as a poison. Whilst there
are many compounds that have been
stimulates the central nervous system.
Clenbuterol’s clinical usage in humans
has steeply declined and no longer
1 Clenbuterol increases the metabolic
rate via stimulating the CNS. This
increases the bodies core temperature

NU TR I TION
resulting in thermogenesis = burning example on day one the side effects becoming saturated. This is why many
more calories. will be felt but mildly, then on day 2 due users recommend cycling the dosage
2 Clenbuterol initiates the

accelerated breakdown of stored
fat, into its fatty acid form within cells,
to the first dose still being active the
side effects become heightened due to
the cross over of activity and so on.
on a 2 week on, 2 week off rotation.
Thyroid hormones
which then enter the blood stream to The main of the side effects are The thyroid gland is situated at the
be used as energy. related to the individuals tolerance and front of the neck, under the larynx and
3 Clenbuterol acts as a catalyst

in the convention of ATP to
cAMP- a controller of enzyme-
administered dosage, with exception to
blood pressure that can rise very highly
on only a very small intake.
wraps around the trachea. The gland is
made up of follicles, referred to as
being butterfly shape and responsible
catalysed proteins. After prolonged periods of use (up to for the production of the two thyroid
4 Clenbuterol also has anabolic

properties; the mechanisms to
such, are not yet fully understood.
3 weeks) the desired effects diminish
due to the beta-1, beta-3 receptors
hormones; triiodothyronine (T3) and
thyroxine (T4).
However, clenbuterol stimulates

an increase in muscle protein Figure 2 Thyroid Hormones
synthesis, resulting in increased
skeletal muscle and anti catabolic
mechanisms slowing down muscle HO HO
tissue degradation. O O
Figure 1 OH NH2 NH2

NH CH3 I I I I
CH
H2N CH3 3
HO O I HO O I
CI
Figure 1
I
Chemical structure of Clenbuterol.
The results from clenbuterol are Thyroxine (T4) Triiodothyronine (T3)
directly dose related, however the side
effects are vast and intolerable for Figure 2 T3 and T4, are tightly regulated
many users. Chemical structure of T4 and T3 via a negative feedback loop,
The hormones are primarily responsible controlled by the hypothalamic-
The side effects include; for the bodies metabolism and made pituitary axis. The hypothalamus
l 1 Nervousness up of tyrosine and iodine. The thyroid produces thyroid releasing hormone
l 2 Heart palpitation takes up the iodine from the diet and (TRH), that stimulates the release
l 3 Nausea coverts such into the T3 or T4, as the of thyroid stimulating hormone
l 4 Tremors body demands. (TSH). The pituitary gland modulates
l 5 Increased blood pressure Whilst tyrosine is relatively easily the activity of the thyroid hormone
l 6 Headaches iodinated, iodine is a rare element (#53 production.
l 7 Sinus pressures of the periodic table). The thyroid gland When there is a drop of thyroid
l 8 Insomnia has evolved to effectively trap trace hormone, the pituitary gland detects
l 9 Unbearable body heat amounts of iodine from ingested such and responds by the release of
l 10 Sweating dietary sources and store iodinated TSH. TSH stimulates the thyroid gland
l 11 Anxiety tyrosines to maintain the secretion of to increase its output of T3 and T4,
thyroid hormones during periods of until the levels are deemed normal
Clenbuterol has a long acting half life relative iodine deficiency. Though the and TSH production is decreased.
of approx. 36-39 hours and detectable thyroid is effected by long term Iodine This cycle is constantly monitored and
in the body for up to 52hours; staying deficiency, where the thyroid tissues automated. Therefore if a synthetic
in the body for much longer than other enlarge, causing the formation of a form of the hormone is ingested,
related compounds. This results in a goiter. Iodine can be found in shellfish, without requirement, the body will
snowballing effect when the drug is seaweed, some dairy products, fortified down regulate its own production
taken, building up in the body. For cereals and iodised salt. to maintain homeostasis.

FAT LOS S AGEN T S
Figure 3 l 10 Headaches output and conversion, this is an

Hypothalamus
l 11 Blood glucose fluctuation evolutionary protective mechanism
l 12 Own endocrine system to stop to lower the metabolism in times
producing thyroid hormones of food deprivation, equally this can
TRH l 13 Permanent hair loss. be increased with the increased intake
of carbohydrates.
The effects are directly related to the
Anterior dose amount, the intake should always Ephedrine
pituitary
be minimal, with such hormones ability Ephedrine is a CNS stimulator
to exacerbate any underlying exhibiting similar effects to that of
physiological condition. adrenalin, increasing mental focus and
TSH
The most common thyroid disorders concentration. Ephedrine can bind to
are, hypothyroidism (too little) and both alpha and beta receptors resulting
hyperthyroidism (too much). It has in fast uptake. This results in a
Thyroid been observed in some (but not all) quickening of the metabolism and
users that long term self administration raising the bodies core temperature
results in the thyroid gland down increasing the burning of body fat.
regulate its own production The thermogenic response frees fatty
+ T4
T3
permanently, causing weight gain and acids into the blood stream to be used
lethargy. Therefore a cycles length is as energy reducing adiposity, hence
Figure 3 never recommend over 12weeks to the interest within aesthetic athletes.
Thyroid feedback loop maintain the bodies own endocrine But to add an extra reason why this has
T4 is the most abundant of the thyroid function. been utilised by athletes is the
hormones, with a half life of 26hrs but Low carbohydrate diets (under increased rate of muscle protein
it must be converted into T3 via the approx. 40g per day) can also cause synthesis, increasing the skeletal
enzyme, iodothyronine deiodinase. T3 the natural lowering of thyroid hormone muscle mass.
is the active form and the only thyroid
hormone to increase cellular metabolic
actions, with a shorter half life of Figure 4 OH will also lead to muscle loss, lowering
approx. 12hrs. of thyroid output and reducing of the
Athletes have jumped on the thyroid CH3 resting metabolic rate.
hormones heightened metabolic
bandwagon, for one main reason; to The side effects
create a calorie deficit to incite fat loss l 1 Tremors
without having to make a significant
N l 2 Nervousness
decrease from calorie intake enabling H CH3 l 3 Anxiety
the maintenance of muscle protein l 4 Insomnia
synthesis.
ephedrine l 5 Light headed
However, nothing is ever that simple! l 6 Racing heart beat
The abuse of thyroid hormones is very Figure 4 l 7 Heart palpitations
common, as the short term desire to Chemical structure of ephedrine l 8 Cardiac arrest
reduce body fat often overpowers the hydrochloride l 9 High blood pressure
reality of the long term side effects. Once seemingly as common as l 10 Thyroid dysfunction
paracetamol back in the 90’s and early l 11 Restlessness
The side effects from administration 00’s, ephedrine hydrochloride has l 12 Nausea
without clinical requirement include; become a rare compound as it is the l 13 Vomiting
l 1 Tremors underlying ingredient required to l 14 Sweating
l 2 Sweating produce amphetamines such as, l 15 Dehydration
l 3 Intolerable heat Ecstasy. As these amphetamines are
l 4 Anxiety class A drugs there are strict controls It must be highlighted that those with
l 5 Insomnia on there production and import. a history of heart conditions or those
l 6 Digestive disorders likened to IBS However Ephedrine is also a appetite sensitive to caffeine should be extra
l 7 Nausea suppressant, which can be a plus and cautious when it comes to ephedrine.
l 8 Heart palpitations a minus in bodybuilding circles. Whilst The use of such in bodybuilding
l 9 Racing heart rate the reduced appetite leads to fat loss it (within all categories) is largely due to

NU TR I TION FAT LOS S AGEN T S
the fat burning effects and increased 1920’s, to early 1930's, with up to Bare in mind that ATP is the main
focus for intensive training output. Daily 100,000 people estimated to have been energy system of the body!
dosages are seen any where between prescribed the drug. Due to the number The uncoupling renders the cell to
25mg-250mg, as the body becomes of fatalities and development of become inefficient, as the mitochondria
accustomed to the drug an increased cataracts, DNP was deemed ‘not (the cells battery) is unable to function,
dose is required, or the addition of the suitable for human consumption’ and leaving the body forced into only using
old yet potent classic combination; catagoriesed as ‘extremely dangerous’ fat as its energy source. The main
aspirin, caffeine and ephedrine. The by the pharmaceutical industry in 1938. danger comes from the heat produced;
combining of all 3, makes for a Yet it made headlines again during the as you can imagine the user becomes
powerful effect, heightening the side 1980’s when a US doctor was handed a uncomfortably hot, lethargic and
effects, with the individuals tolerance lengthy prison sentence after irritable.
being the commanding factor of administering DNP to ~15,0000
whether to continue or discontinue patients. More recently DNP emerges The side effects
usage. again due to the death of a teenage girl l 1 Hyperthermia- heat can be felt
who purchased DNP as a fat loss pill radiating off the user
DNP ordered online. l 2 Tachycardia
DNP, chemically known as 2,4 Even after such warnings the results l 3 Sweating
Dinitrophenol, was designed for can be very alluring. l 4 Dehydration
explosives, as a clothes dye and as a The pull towards DNP is its rapid l 5 Yellow skin tone- similar to
pesticide. So you may ask how the hell weight loss, with reports up to 1.5kg in jaundice
this has been used by bodybuilders to one week, of which comes from fat l 6 Yellow body fluids
reduce fat? alone. The fat loss is initiated by an l 7 Shortness of breath
increase of the metabolic rate by l 8 Electrolyte imbalance
approx.10-15% that significantly l 9 Vomiting
Figure 5 NO2 increases the bodies core temperature. l 10 Constipation
These mechanisms result from DNP l 11 Liver damage
attaching itself to the cell membrane l 12 Death
(similarly to that seen in cyanide and
carbon monoxide poisoning) changing The compound has a long half life
O2N O the chemical gradient within the cell and therefore side effects may not be
H preventing ion exchange. observed following the first dosage, but
This leads to what is known as DNP builds up in the body, intensifying
2,4-Dinitrophenol (DNP) ‘uncoupling’ where electron transport is the results as more is ingested,
prevented and therefore the use of the increasing the side effects and real risk
Figure 5 ATP energy system can no longer work. of death.
Chemical structure of DNP
DNP has been around for a number of
years, yet it often makes headlines, and SUMMARY
not for positive reasons. Those compounds briefly described above are the most commonly
seen, however there are many more compounds under the fat loss
Historic usage agent umbrella. With a large range of over the counter and prescription
The ladies working in the munitions
drugs, poisons and compounds regularly being used and abused.
factories during the world wars, noticed
significant weight loss and began to It is paramount that you do your research, understand the whole
turn yellow, followed by ill health, compound, consequences and its associated risks. Find out the source
respiratory problems. The ladies who
and do not ever be under the impression that these are the go to option
were pregnant at the time, gave birth to
tiny babies with yellow skin; these for a quick fix. Ask yourself is it worth it, just in an attempt to drop a few
became known as ‘canary babies’. It lbs, where by altering your training and sharpening up your diet will
must be highlighted that these ladies produce the results, without long-term health effects.
where wearing gloves and masks. Yet
the effects of inhaling small amounts With regards to fat loss agents the saying ‘If anything is easy it is not
over prolonged periods still presented worth doing’ couldn’t be more relevant; with fat loss agents, the quicker
such effects. the results the more intense and dangerous the side effects.
DNP was first used for fat loss mid

NU TR I TION
PROJECT PEAK WEAK

Water manipulation & carb loading
Peak week can be tough and water BY DANNI LEV Y
and carb loading can be confusing. Dean Ash is a

Follow this simple day by day guide top London
to step on stage shredded! based celebrity
personal trainer.
He holds titles at the
world famous Muscle
Beach and has competed
internationally for over a
decade.
Dean’s tips to enhance
your stage condition
è Vitamin C acts as a
è Use a safe diuretic if
natural diuretic so don’t desired as instructed
miss this out! by your coach. A
è Don’t use sun beds on potassium supplement
(Always seek advice from a loader should come out peak week! This can can help to prevent
qualified coach and adjust of your water allowance. cause you to go flat. cramping from
quantities according to your Consume approx 3 grams è Don’t train legs within dehydration.
bodyweight). of carbs per pound of
8-10 days of your show è Sodium intake whilst
lean bodyweight.
due to bruising. water loading will help
DAY 1 MONDAY è Vitamin C 6-8g
è 8-12 litres of water è Sprinkle salt on each meal è Sipping dry white wine you to retain that water
è Zero carbs the night before and before you start
è Vitamin C 6-8g DAY 5 FRIDAY the morning of your flushing.
è Sprinkle salt on each meal è Drink 1 litre of water show can help to dry è Carb loading will help
è Carb load with foods like you out. to bring the muscles to
DAY 2 TUESDAY sweet potato, rice and è Consuming small the surface and give
è 8-12 litres of water a good carb loader amounts of chocolate you a dry look.
è Zero carbs supplement. The water or grapes (high sugar è Always ensure you sip
è Vitamin C 6-8g required to mix the carb foods) before stepping water. Failure to do so
è Sprinkle salt on each meal loader should come out on stage can increase can lead to severe
of your water allowance. your vascularity. cramps or fainting.
DAY 3 WEDNESDAY Consume approx 3 grams
è 8-12 litres of water of carbs per pound of
P H O T O C R E D I T : S E A N H I N C K E Y/ I S T O C K X 2
è Zero carbs lean bodyweight

è Vitamin C 6-8g è Vitamin C 6-8g
è Sprinkle salt on each meal è Small glass dry white
wine
DAY 4 THURSDAY
è Drink 2 litres of water COMP DAY
è Carb load with foods like SATURDAY
sweet potato, rice and a è Steak and eggs on waking
good carb loader è Sip water only
supplement. The water è Snack on rice cakes
required to mix the carb è Vitamin C 6-8g

NU TR I TION BY JA SON STAHL
CRAVINGS KILLER
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Y
½ tsp dried thyme cumin, salt, and pepper.
ears ago, California 1 tbsp maple syrup Submerge mushroom cap in
native Ian Bryant, ½ tsp cumin mixture. Marinate overnight.
who’s now chef at the Salt and black pepper 2. Heat grill. (Bryant prefers
Ranch in Malibu, 1 large portabella mushroom charcoal for better taste and
would crave a burger after an cap, stem removed heat distribution.)
eight-hour surf sesh. But to 1 slice vegan cheese 3. Grill mushroom, cap-side
get healthier, Bryant transi- 1 bun up, for 10 to 15 minutes. Flip;
tioned to veganism. To kill Beef tomato slices add cheese and grill for about
cravings and recover from a Red onion slices 3 minutes more, or until
day on the water, he now grills Romaine lettuce cheese is melted and mush-
up this veggie burger, which Gherkins room is charred and tender.
features a meaty portabella Ketchup 4. Assemble burger on bun
mushroom and packs less Mustard with desired toppings.
than 400 calories. Take one
bite, and we seriously THE MACROS
doubt you’ll be
374 10g 65g 8g
asking “Where’s CALORIES PROTEIN CARBS FAT
the beef?”
GO GREEN
Try taking non-meat
foods you already like
(such as rice and
beans) and mixing in
veggies to make them
more satiating.
Photograph by Brian Klutch

BY MI K E MANNAI
ROLL WITH IT
Put an Asian spin on your next meal
with these easy muscle-building rolls.
VIETNAMESE
SUMMER ROLLS
WITH PEANUT
SAUCE
SERVES 1
2½ tbsp jasmine brown rice

2 rice paper wrappers
(8½-inch diameter)
170g cooked shrimp, peeled
and halved lengthwise
½ cup cooked rice noodles
6 fresh basil leaves
6 fresh mint leaves
8 spring onions
2 lettuce leaves
¼ cucumber, sliced
FOR PEANUT SAUCE:

2 tsp water
⅛ tsp red pepper flakes
¼ tsp minced garlic
⅛ tsp ground ginger
1 tsp honey
¼ tsp low-sodium soy sauce JUMBO
2 tsp distilled white vinegar BENEFITS
2 tbsp all-natural Shrimp is low in
peanut butter calories and high in
protein. Just 85g of
1. Bring a medium saucepan shrimp has
of water to a boil. Cook rice 60 calories and
12 grams of protein.
3 to 5 minutes, then drain.
2. Fill a large bowl with warm
water. Dip 1 rice paper at a
time into water for 15 seconds
to soften. Lay flat; pat dry to filling, then fold in sides and
remove excess water. tightly roll up like a burrito. THE MACROS
3. For each roll, place half of 5. For peanut sauce, whisk
380 44g 31g 5g
the shrimp, noodles, basil, together all ingredients in a CALORIES PROTEIN CARBS FAT
mint, coriander, and lettuce in bowl. (If your peanut butter is
the centre of wrap, leaving very thick, you may need to
BRIAN KLUTCH
THE MACROS
about 2 inches uncovered add a bit more water to thin (FOR PEANUT SAUCE)
on each side. out the mixture.) 215 8g 13g 16g
4. Fold bottom of paper over 6. Serve rolls with sauce. CALORIES PROTEIN CARBS FAT

NU TR I TION BY JA SON STAHL
KICKIN’ FRIED YARDBIRD

SERVES 4
CHICKEN
Need to feed a
8
1
4
cups water
cup coarse kosher salt
chicken thighs
cover, and refrigerate
1½ hours. Drain.
2. Whisk buttermilk, coconut
4 chicken drumsticks milk, and garlic in a 9x13-
craving? Whip up this 2 cups buttermilk inch baking dish. Submerge
recipe from Marcus ¾ cup coconut milk chicken in marinade, cover,
2 garlic cloves, minced and refrigerate overnight.
Samuelsson, the Peanut oil for frying 3. Fill a large saucepan with
acclaimed chef 2 cups all-purpose flour peanut oil. Heat to 180°C.
¼ cup semolina flour 4. In a bowl, combine flours,
and owner of Red 2 tbsp corn flour corn flour, and white pepper.
Rooster Harlem in 1 tbsp freshly ground Let excess marinade drip off
white pepper chicken, then roll in flour
New York City. mixture. Place on drying rack.
1. Simmer 2 cups water and 5. Fry chicken in batches until
salt in a saucepan, stirring to an internal temperature of
SAFET Y IN dissolve salt. Pour into a large 75°C is reached, about 10
NUMBERS container, add remaining 6 minutes. Aim to keep oil at
Frying in batches cups water, and cool to room 180°C. Drain on a rack set
helps control the temperature. Add chicken, over a rimmed baking sheet.
temp of the oil so
it doesn’t drop. THE MACROS
696 41g 68g 28g
CALORIES PROTEIN CARBS FAT
FROM THE RED ROOSTER COOKBOOK; USED BY PERMISSION

R E C I PE COU RT E SY OF M A RC US SA M U E L S S ON
B URN I T OFF!
You can torch most
of the calories from
this meal with the
following leg workout:
Do 4 sets and 12 reps
of leg curls, squats,
lunges, leg presses,
stiff-leg deadlifts, and
kettlebell swings.
110 MUSCLE & FITNESS / SEPTEMBER 2018 Photograph by Brian Klutch

BY M& F ED I TOR S NU TR I TIO N
TURKEY BACON
Turkey bacon has fewer calories and less CHE W
ON THIS
saturated fat than pork bacon—just don’t Turkey meat is a
good source of all the B
go hog wild with your portions. vitamins, including a high
level of B3—aka niacin—
which is important for
synthesising the starch
stored in muscles and
liver for energy.
1 PANFRY IT
Place 2 chopped slices
of bacon in a small, cold
skillet. Cook 3 to 4 minutes
over medium heat, or until Dijon mustard over 1 boneless,
bacon starts to crisp. Add skinless chicken breast. Cut
4 cups chopped brussels 1 bacon slice in half and layer
sprouts. Cook 3 to 4 minutes
more, covered, over low heat,
or until sprouts are cooked
3 WRAP IT
Preheat oven to 200°C.
Coat a baking sheet with
it over top of chicken. Roast
for 25 minutes on centre rack,
or until bacon is crisp and
through. Drizzle with 2 tbsp cooking spray. Cut 4 slices of chicken is cooked through.
balsamic vinegar. bacon in half. Wrap 2 aspara-
gus spears in each piece of
2 CHILLI-FY IT
Place 2 chopped slices
bacon; place on sheet. Sprin-
kle with ½ tsp freshly ground
black pepper. Bake 15 min-
5 COAT IT
Place 4 slices of bacon
in a large, cold skillet. Cook
of bacon in a large, cold utes, or until bacon is crisp. 6 to 8 minutes over medium
saucepan. Cook over medium heat, turning once or twice
C L I N T O N H U S S E Y/ S T O C K F O O D
heat until crispy. Stir in 1 until crisp. Drain on Kitchen

chopped red bell pepper.
Cook 2 minutes. Add 1 (400g)
can black beans (drained
4 ROAST IT
Preheat oven to 200°C.
Coat a baking sheet with
roll. Melt ¼ cup chopped
70% dark chocolate in a
small saucepan with 1 tbsp
and rinsed) and 1 (400g) cooking spray. Arrange 2 heavy cream over low heat.
can chicken broth. Simmer handfuls of kale leaves in the Dip bacon slices; let cool on
12 minutes uncovered. centre of sheet. Spread 1 tbsp wax paper.

NU TR I TION
SUPPORT NORMAL, NATURAL

TESTOSTERONE FOR
HEALTH & PERFORMANCE
BY MARK HARRISON
When it comes to gaining muscle mass
A and strength, one of the first things that

s one of the primary factors that
effect muscle growth, it’s very
important that we do what we
can to make sure our body produces
comes to mind is testosterone.
this anabolic hormone effectively.
As we get older, our natural levels of
testosterone decrease. This can make
the body more catabolic and less
receptive to training when looking to
build lean muscle. There are many
ways you can help your body to keep
testosterone levels where they should
be naturally, and this article will give
some tips…
Get More Sleep!

It’s no secret that a well-rested and
refreshed body often performs better.
This is definitely the case when it
comes to natural levels of testosterone.
Society is more fragmented than ever
when it comes to sleeping, with shift
work, night life, social media and many
other things making it tempting to stay is no doubt at all that stress can whereas high testosterone/high
up late on an evening. Studies have supress the production of testosterone cortisol people gave up the status
investigated the effect of low levels/ in the body. This can make you feel and were happy to accept defeat.
disruptive sleep on the testosterone, lethargic, moody and even reduce Now transfer this mindset into the
and the findings are pretty conclusive. libido! Chronic stress raises cortisol gym, when you have those last few
The majority of testosterone release levels within the body, which supresses reps to push out… which person
in males occurs during sleep. By the pathway of hormones such as are you going to be?
disrupting or limiting this crucial period testosterone.
of time, you are shortening the window Research has shown that high levels Have More Sex!
in which your body is more active in of cortisol can affect the pathway Well here’s some good news. Having
producing the anabolic hormone. between the brain and hormones. The more sex improves natural testosterone
Daytime testosterone levels have competitive element of an individual production in both men and women.
been shown to reduce by up to can be supressed by having high A study measured testosterone levels
PHOTO CREDITS: ISTOCK
15% through sleep being restricted. cortisol levels, caused by stress. One in couples over eleven evenings before
particular study tested one-on-one and after intercourse, and again over
Avoid Stressful Situations! competition reaction between eleven evenings without anyone
Okay, so everybody wants a stress-free individuals. High testosterone/low getting lucky. The findings of this were
life, and I know that life definitely cortisol people demanded a rematch pretty conclusive. Natural testosterone
doesn’t work like that. However, there immediately to reclaim their lost status, was elevated in both men and women

across the evening where there was bioavailable and well dosed ingredients Booster market, DAA has seen mixed
intercourse. On the nights without any to support overall health, including results in its effect on testosterone. It
sex, the testosterone levels actually testosterone levels. Here’s a breakdown mainly helps to elevate testosterone
decreased! of the ingredients… in those that are experiencing low
testosterone levels. We have included
Take Your Vitamins! Magnesium Bisglycinate it in our formulation for that exact
Dramatically elevating testosterone in Magnesium really is a super mineral. reason, if you’re low in natural
the body enhances the body’s ability It brings a whole host of benefits to testosterone, then the DAA could really
to build muscle. Many supplement health and performance. It supports help out. If that’s not the case for you,
companies have jumped on this to normal energy production through DAA results have been very strongly
bring out ‘Test Boosters’ that claim to macronutrient metabolism, allowing linked to males, specifically their
deliver massive muscle and strength you to get the most out of your food testicles. When looking back to the
gains by taking a few pills containing intake. Magnesium deficiency has ‘Have More Sex’ part of the article,
some odd botanicals that nobody has been linked to insomnia, so getting you can hopefully see why we have
ever heard of. At CNP, we’re not about your daily dose can really help your included it in the Pro Test XTR
feeding you bold claims that are sleep patterns. We have chosen formulation.
massively exaggerated. We like to bring to use Bisglycinate as this is seen
you realistic products that work with as one of the most bioavailable forms Fenugreek Extract
PHOTO CREDIT: CNP
your body. One of our new releases of Magnesium which is ideal! Another main-stay in this type of
is a Natural Testosterone Support product, Fenugreek can bring a host of
Formula – Pro Test XTR. Pro Test XTR D-Aspartic Acid benefits. It has been shown to increase
is a simple, but effective formulation Long been seen as an important natural testosterone levels within the
to supply your body with highly ingredient within the so-called Test body, improve libido and helps with

NU TR I TION
general immunity. It has been shown to

reduce the enzymes that breakdown
testosterone. This allows testosterone
to do what it needs to do without being
hit by these enzymes (aromatase and
reductase). This can then bring about
the benefits higher testosterone levels
bring; more strength, more muscle and
less fat.
Zinc Bisglycinate
Low levels of Zinc can have a
devastating effect on your performance
and physiology. Low Zinc can lead to
an increase in oestrogen receptors
and a decrease in androgen receptors.
Zinc plays an important role in the
conversion of androstenedione to
testosterone. Research has shown Zinc
to be a key component when it comes
to the natural release of many muscle
building hormones within the body,
such as testosterone, growth hormone
and growth factors.
Vitamin D
Low levels of Vitamin D, similar to Zinc,
has shown to bring about an increase
in oestrogen and and decrease in
testosterone. This is not great when it
comes to performing in the gym and
making the gains we work so hard for.
The individuals that were tested in that
specific study showed lower fertility,
lower lean body mass, and a greater
chance of depression! Oh, and they
also had higher body fat percentages!
Vitamin D supports testosterone
production in the body as there are
receptors on the cells in the glands give your body what it needs to prior to going to sleep, so you fall
that release testosterone. Vitamin D is support the maintenance of normal asleep quicker…
also thought to reduce the conversion testosterone levels. It will give you the l Do something to rid yourself of
of testosterone to oestrogen. vitamins and minerals you need to stress E.g. yoga, massage, take
attack the things in life that are causing a bath…
Vitamin B5 your testosterone to be lower than it l Make time for you and your partner
Vitamin B5 is a member of the could be. At CNP, we’re here to make to have some fun…
B-Vitamin family which benefits normal products that will help you achieve your l Try CNP Pro Test XTR to get your
mental performance, normal energy- goals, through ingredients that work. Vitamins where they should be…
yielding metabolism and reduces Hopefully by doing some
tiredness and fatigue. It also acts to Evening Protocol for (or all) of these things, you will feel
PHOTO CREDIT: CNP
synthesize and metabolise steroid Increased Testosterone more productive in the gym and
hormones, Vitamin D and some l Set yourself a bed time which will in life in general. Hit more targets,
neurotransmitters. allow you to get a decent amount of gain more muscle and ultimately
Pro Test XTR is not a miracle pill that shut-eye… be healthier for your friends and
will give you super powers, but it will l Avoid being glued to your phone family.

What’s in your Diary?
DAY SEPTEMBER
VITAL STATS P H O T O G R A P H B Y M AT T M A R S H
NAME:
????????
FROM:
????????
B Y S A M A N T H A YA R D L E Y
P H O T O G R A P H S B Y S H A N E WAT K I N S
IFBB pro and all round nice guy Ryan ‘JB’
AGE:
????????
DAILY
OCCUPATION:
????????
John-Baptise gives
2 scoops Whey Protein, 100g Egg Whites & ACHIEVEMENTS:
????????
M&F a run down
Body text Multivitamin, Vitamin C & Omega 3
50g Oats.
???????? on his mega daily
300g Greek Yoghurt with 1 scoop Whey
Protein, 1 handful of Blueberries & sugar free
????????
????????
8 meal bonanza that
Toffee Drops HOBBIES:
????????
fuels his
200g Chicken Breast with 150g of White Rice. INSTAGRAM :
@????????
insane
Amino Charge (pre-workout)
gainz.
2 scoops Isolate Whey Protein with a Banana/
Muffin or Krispie Bar.
2¼ scoops Vitargo & Intra workout drink
including BCAA’s & EAA’s
50g various protein with 300g White Rice/

530g Jacket Potato or 250g Pasta. 3g BCAA
240g Beef/ 300g Salmon or 200g Chicken

Breast with 200g White Rice or
167g Pasta & a splash of Avocado Oil.
3g BCAA
200g Turkey or Chicken Breast with 164g White

Rice or 294g Jacket Potato. 3g BCAA
1 scoop
Casein
& 1 scoop
Whey
Protein. Zinc,
Magnesium,
CELEBRITY INTERVIEW
Vitamin B6, M&F Verdict: 8.5/10
Amino How colossal is JB’s offseason 8-meal sheer consumption fest?! You’ve got to admire that
?????
Acids & commitment. JB is so regimented with his food intake that we managed to squeeze his entire
weeks worth of eats into one menu with very few variations day to day- imagine what this dude
Herbal
is like pre-contest! JB is training hard to gain 5kg of muscle and driving that growth with a
Blend. whopping 4000 calories plus each day. He usually enjoys 2 rest days a week; in which he
removes the Vitargo from meal 4 and lowers his carb intake by forgoing the carb element from
meals 1, 3 and 4. Once a week JB indulges in a cheat meal. Meal 5 represents a sit-down meal
with the family, so he allows a little flexibility to “at least sit down with everyone and be a bit
social”; whatever the protein source, he ensures it’s at least 50g worth. If JB’s meal included
more fruit & veg we may have been tempted to perfect score this meal plan (we might have
K???????. deducted half a point deducted for that sneaky muffin though). JB’s supplements are executed
with absolute military precision, with on point timing. Protein sources are kept simple but faultless
and quantity and consistency of meals is admirable. Whilst we’re confident micros will be covered
from the plethora of supps; there’s no substitute for the real green stuff so JB’s body might be
BY ????????? thankful for some extra veggies. The addition of a small handful of nuts would add healthy fats and
PHOTOGRAPHS BY ????????? additional calcium.
NU TR I TION
RIPPED RECIPES
FROM THE chef
PROTEIN
Looking for healthy takes on classic staple dishes? BY THE PROTEIN CHEF
PHOTOGRAPHS BY @HELENSPENCE9
Look no further than these macro friendly recipes from

the connoisseur of all things protein, The Protein Chef...
Summer
Berry Protein
Cheesecake
PREP: 15 MINS
COOK: 4 HRS
Summer is finally upon us and that

calls for a tantalisingly satisfying
Summer Berry Protein Cheesecake.
Sweet strawberry flavoured
cheesecake topped with juicy fresh
berries. What could be more summery
and delicious? Did we mention its
PACKED with protein and less than
half the fat and calories of its full fat
cousin? This is one of the simplest
cheesecakes recipes too; so ideal to
start you off if you’re a cheesecake first Directions are no lumps of powder. Pour the
timer (then you’ll be hooked we 1 Preheat the oven to 180°C mixture on top of the Biscuit base and
promise!) 2 Place the Biscuits/Crackers in a level out.
blender and blend until finely crushed. 4 Bake on a middle or low shelf for 30
Ingredients Alternatively put them in a sandwich minutes. The top should not colour too
500g Plain Quark bag and hit them with a rolling pin. much, if it does, turn the oven down
300g extra low-fat Cream Cheese Melt the Peanut Butter or Coconut Oil slightly. You still want the middle of
4 scoops Strawberry Casein in the microwave for a few seconds. your cheesecake to ‘wobble’ when you
200g reduced fat Digestive Biscuits Add to the Biscuits and stir until fully take it out, don’t wait until it is fully set
or Wholemeal Crackers coated. Pour the mixture into an 8” as it will set further once it is chilled.
2 tablespoon Peanut Butter or loose bottomed cake tin and press 5 Remove from the oven and allow the
Coconut Oil the mixture down as tightly as you cheesecake to come to room
FOR THE TOPPING can (a small flat bottomed saucepan temperature before chilling in the fridge
Your favourite berries! (Our version works well!) for a minimum of 4 hours before
used a mixture of Cherries, 3 In a separate bowl, mix together the removing from the tin.
Strawberries, Raspberries, Blackberries Quark, Cream Cheese and Casein. Beat 6 Add your Berries to the chilled
& Redcurrants) it as hard as you can to ensure there Cheesecake and serve!

American
1 Whole Egg (or 2 Egg Whites)
Fish Fingers Enough water to make a thick batter
PREP: 15 MINS Style Protein Nutrition Facts

COOK: 15 MINS
YIELDS: 2 SERVINGS
Pancakes Serving Size Full recipe
Calories 720
Protein 45g
PREP: 5 MINS
Sugar 19g (from blueberries)
Ingredients COOK: 5 MINS Total Fat 13.6g
300g Cod Fillet (raw)
Nothing beats fluffy soft protein Saturated Fat 2.8g
20g Coconut Flour
pancakes! These American style thick Total Carbohydrates 102g
10g Parmesan Cheese (grated)
1 pinch Paprika protein pancakes make the perfect
Directions
1 pinch Salt healthy weekend breakfast, pudding or
1 Blend everything together until
1 pinch Pepper even snack! Try topping with cashew
smooth while you heat a non-stick pan.
1 Egg White butter, berries, cinnamon and your
If you don’t have a non-stick pan you
Plenty of Sugar Free Ketchup favourite zero calorie syrup. This recipe
will need to use plenty of coconut oil.
yields 1 large stack.
2 Cook for 2mins on each side over a
Nutrition Facts medium heat.
Calories 188 Ingredients
3 Enjoy
Protein 33g 100g Oat Flour
Insta: Instagram.com/proteinchef
Total Fat 4.3g 1 scoop Vanilla Casein Facebook: Facebook.com/proteinchef
Total Carbohydrates 2.1g 1 teaspoon Baking Powder Twitter: Twitter.com/protein_chef
1 large handful Blueberries Website: proteinchef.co.uk
Directions
1 Preheat your oven to 180˚C
2 In a bowl mix together the Coconut
Flour, Parmesan, Paprika, Salt &
Pepper
3 Put the Egg White in a seperate
bowl
4 Slice the Cod Fillet into fingers
approximately 1 inch thick
5 Dip the Fish into the Egg White,
then into the Coconut Flour &
Parmesan mixture
6 Place the coated fingers onto a well
oiled baking tray
7 Repeat this with all the Fish, then
bake for 10-15 minutes, or until crisp
& golden
8 Remove from the oven & serve
immediately with plenty of Sugar
Free Ketchup!
NU TR I TION
FAST
Low in calories, fat, and carbs, THE MACROS
this easy-to-whip-up dish is a 118 11g 10g 2g
perfect go-to when you’re CALORIES PROTEIN CARBS FAT
FOOD
pressed for time.
STEAMED ASPARAGUS WITH BACON

SERVES 2
450 g asparagus, trimmed 3. Add asparagus to the same skillet

and cut into thirds with the bacon drippings and place
Cooking spray over medium heat. Add lemon juice,
2 slices turkey bacon salt, pepper, and bacon strips and toss
Juice of ½ lemon to combine. Reduce heat to medium-
Salt and pepper, to taste low and cook for 1 minute.
4. Transfer to a plate and serve.
1. Add 1 cup water to a medium pot, set
a steam basket inside, and bring water
to a boil. Add asparagus, cover, and
steam until tender, about 6 minutes.
Remove asparagus from steamer and
set aside.
2. Coat a medium skillet with cooking
spray and heat over medium heat. Add
bacon and cook until brown and crisp,
about 4 minutes per side. Transfer
bacon to a paper-towel-lined plate; let
cool, then cut into thin strips.
BY TOBY AMIDOR
PHOTOGRAPH BY BRIAN KLUTCH
VEG OUT
Asparagus is high
F O O D A N D P R O P S T Y L I N G B Y S U S A N O T T AV I A N O
in vitamins A, C, E,
and K and also contains
the amino acid
asparagine—a
natural diuretic.
FOR MORE RECIPES:

Pick up the author’s best-selling
book, The Healthy Meal Prep
Cookbook.

NU TR I TION
MUSCLE
CHOP
SHOP
Fill up on
this crop of
delicious and
nutritious
power
salads.
BY DEVIN ALE X ANDER
PHOTOGRAPHS BY SAM K APLAN
U
nless it’s plated next
to a 12-ounce steak,
most guys wouldn’t
categorise salad as a filling,
muscle-building meal.
A side dish? Sure. But an
entrée? Nah.
We think you’ll reconsider
after you get a peek at the
recipes we’ve put together— DIY
and their macros. These BACON BITS
are muscle meals—er, muscle To make your own
bacon bits, use kitchen
salads—that are built around shears to cut strips into
salmon, turkey, chicken, and ¼-inch pieces. Add
shrimp. And each contains pepper, then fry over
fewer calories and carbs than medium heat
a sandwich, which means until brown.
you don’t have to think twice
before diving in for a second
helping.
DIG I N: H E A RT Y P OW E R SA L A DS
SE
SPET
PETM
EMBE
BRE R2 0
2 1081 8/ M US
/ M UC
SLCE
L E& &F IFTI N
TENS
ES S 101 0
9
NU TR I TION
SPINACH COBB CHICKEN

SALAD PIC T U R E D ON PR E V I O US PAG E GREEK SALAD
SERVES 1 SERVES 1
5 cups chopped baby spinach 3 cups chopped romaine lettuce

170 g lean grilled turkey breast 170 g grilled chicken breast, chopped
(or turkey deli meat), chopped 1 red bell pepper, chopped
1 tbsp real bacon bits 1 green bell pepper, chopped
2 tbsp reduced-fat crumbled ½ medium cucumber, chopped
blue cheese 2 stalks celery, chopped
2 hard-boiled egg whites, chopped 6 kalamata olives, pitted and chopped
1 small tomato, cored and chopped 2 tbsp reduced-fat Greek or
4 black olives, pitted and chopped Mediterranean dressing
Freshly ground black pepper 3 tbsp reduced-fat crumbled
2 tbsp reduced-fat blue cheese feta cheese
dressing
1. In a large bowl, add all ingredients
1. In a large bowl, add all ingredients except dressing and feta. Add
except dressing. Add dressing and dressing and toss. Top with feta.
toss.
THE MACROS THE MACROS

474 60g 21g 17g 456 52g 30g 16g
CALORIES PROTEIN CARBS FAT CALORIES PROTEIN CARBS FAT
TUSCAN SALAD
SERVES 1
6 sun-dried tomatoes
(not oil-packed)
4 cups rocket
1 cup asparagus pieces
30 g low-fat mozzarella
ADD cheese, cubed
COLOUR 1 roasted red pepper, cut
The more into bite-size strips
colourful your 2 tbsp reduced-fat roasted
salad is, the more red pepper, balsamic, or
diverse its Italian dressing
nutrient variety 170 g grilled salmon
will be.
1. Rehydrate sun-dried tomatoes, if
necessary, by placing them in a small

THAI SHRIMP SALAD
SERVES 1
3 cups shredded napa cabbage 170 g medium or large grilled or

1 cup shredded red cabbage steamed shrimp, peeled
2 green onions, ends trimmed, 1 tbsp dry-roasted peanuts
finely chopped
½ cup mung bean sprouts 1. In a large bowl, add cabbages, green
3 tbsp reduced-fat Thai, peanut, or onions, and sprouts. Add dressing and
ginger dressing toss. Top with shrimp and peanuts.
THE MACROS
355 44g 25g 8g
Throw in extras
like chia and
hemp seeds to
add omega-3 fats
and protein.
SOF TEN UP
Steam asparagus
before adding it
to your salad if
you prefer it on
the softer side.
saucepan and covering with water.

Place pan over high heat and boil
tomatoes until soft, about 6 minutes.
Drain and run tomatoes under cold
water, then chop into small pieces.
2. In a large bowl, add rocket,
asparagus, mozzarella, roasted red SPECIAL K
pepper, and sun-dried tomatoes. Add Mung bean sprouts
dressing and toss. Top with salmon. are high in vitamin K,
which strengthens
bones and lowers risk
THE MACROS of cardiovascular
521 46g 24g 27g disease.

SPOR T S & PER F OR MANCE
Part 2
B Y M A R K L AW S
PHOTOGRAPHS COURTESY OF ROB POPE
Injuries and illnesses

weren’t enough to stop
Rob Pope from achieving
the unachievable.
R
unning is one of
the most effective
ways to pick up an
injury of some description
with sources reporting
somewhere between a
50-70% injury rate among
participants. If you were
committed enough to
run for 422 consecutive
days, then the chances
are inevitable that you
will pick up an injury, or
ten. But what if you were
crazy enough to run 600
marathons in 422 days?
Well Rob Pope did
exactly that during his
recreation of the infamous
Forrest Gump run.
Here is part 2 of his
story…
“I ran every single day, there were no

rest days. I only had 4 days off in total
with injury, and 5 days off thanks to
food poisoning” explains Pope, still
sporting his long hair and beard. The
first 20% of the first of five legs across
America were going so smoothly. Too
smoothly you might say.
“When I was only 400 miles in I had
anterior tibial tendonitis. I was sat there
with my Mrs and a school mate. We
were in Texas and we were having a
laugh during lunch. My Mrs said ‘you
are smashing this, you are going to do
this dead easy’ and I said ‘we can say
that when we are about ten miles from
the end’. I got up from the chair and the
chair creaked a bit but I didn’t think
anything of it. I carried on walking
towards the Motorhome and the chair
was still creaking but I wasn’t
connected to it anymore. I could

GOI NG THE DISTAN CE
had been looking at my times on Strava

and that I had been running too fast.
I told him I didn’t think I had and that
I didn’t feel tired. He said that was
“I just broke
because I was running every day my
body had got to a point where it was
down in tears. It
telling me I hadn’t recovered enough,
and something was going to give. He
was only about
literally feel the tendon grating in the
sheath and I was like ‘oh my god’,
said ‘you are not walking at all, you
need walking breaks to stop the
12 days into an
I knew it was bad news – I knew it
was guaranteed tendonitis”.
continuous impact’ so I started walking.
A lady saw me in a gas station and
18-month
There had been some pain in that
region for a few days, and having
asked if I was ok because she said I
looked really upset. I just broke down in journey”
spoken to Chris Finnill (one of the only tears. It was only about 12 days into an
people to have run in every London 18-month journey, I explained to her
Marathon and also to have crossed what was going on. I hadn’t given it too
America) post-injury Pope was advised much pre-chat but people knew I was
to reduce his speed a bit. “He runs attempting this challenge and I didn’t
similar marathon times to me and has want to come home so soon having
also run across the States, so he is a barely run to London and back.”
very good person to ask. I told him By his own admission, Pope used to
what had happened, and he said he think that tape “was a load of shite”, but

he went to see a physio, received

information about how to tape himself
properly and carried on running…only
to discover that the tape was “actually
very, very good”.
Later, as the Liverpudlian crossed
Arizona he was struck down with the
ultimate runner’s nightmare - Achilles
Tendonitis. “I wasn’t worried about it
at all” says Rob. “I knew I had got the
other injury better so again I just eased
up, taped it up and it healed. The next
big injury I then suffered was just
before Nadine left me and I had a torn
quad which is where I lost two whole
days as a result of the injury. First two
days with the torn quad I could
hardly move, but on the third day
I started walking. By day 3 I thought

GOI NG THE DISTANCE
to myself ‘if I cannot cover any distance was nice to look around and take
“Some days it today I am going to have to have

serious thoughts about going home
some photos.”
Pope covered around 5,000 miles as
was worse and recovering’. If it was going to be a

4-6 week recovery period I couldn’t
he finished the first leg, completed the
entire second leg and got half way
than others. afford to just sit there every day saying

‘there goes another £60’.
back through his third leg across the
country before injury flared up again.
When it was Of course, once Nadine had left

I was pushing all my stuff in a stroller
“The next time I got injured would have
been when I was in North Dakota,
bad I would and it isn’t good for a healing muscle

when you have to push your
around mid-way through the third leg
and I got Piriformis Syndrome. There
be super belongings up a hill. So, I would walk.

On day 3 post-injury I walked 23 miles,
are a lot of small stabiliser muscles in
and around your hip and your groin
diligent with
day 4 I walked 33 miles and then and they can get really tight. Your
I started half a mile of running and sciatic nerve either runs through
the stretching
half a mile of walking, then a mile one of them or between two of them.
of running…and gradually built it up. So, when the stabilisers get tight it
and work on
It was useful to have the walking can press against the sciatic nerve.
breaks, not only to recover from the You can be running along one
impact but also it gave me chance second and then your leg can
the ball.” to deal with the logistical stuff and collapse underneath you, it can

be very painful too because everything

is so tight.”
The Piriformis Syndrome was
bothering him on and off almost until
the end of the fourth leg, which is
nearly another 5,000 miles. “It wasn’t
like I was in agony, but every time I put
my foot down it hurt. If someone said
do you want 30,000 bits of pain today
you would say “No, you are alright
thanks”, but that’s effectively what was
happening. Some days it was worse
than others. When it was bad I would
be super diligent with my stretching
and work on the ball, and then it would
get better for a few days. Then I would
start to slip and stop doing the
stretching and it would get worse
again. It was all about putting fires out.
Once they are out you neglect them,
and they can flare up again. But it was
hard because by the end of each day I
was knackered and didn’t always want
“I lost a stone
in 5 days”
to spend more time stretching. It was
tough to find a good balance”.
The final injury Pope suffered was
linked to when he popped home. “Delta
had changed my flight and then
changed it back again, I ended up
having to sprint for my connection and
felt something go in my groin. I was in
Beaufort in South Carolina and they
also had their first snow in 28 years. So,
they weren’t prepared for it and don’t
have snow ploughs or anything. The
roads were covered in snow and I was
slipping with almost every stride which
soon turned that groin injury into a
tendonitis too. Fortunately, I was
staying with the Ellenburg family in
Alabama. They very kindly took me to
see their doctor who gave me two
steriod injections - I got myself a TUE”
he jokes with a sense of sarcasm and
relief. “Gradually it got better but flared
up again slightly when I got food
poisoning. I was at the exact mid-point
of route 66, at a place called Adrian in
Texas. There is a motel and a gas
station and that’s it. I arrived there

GOI NG THE DISTANCE
thought it was too big a risk. Not only

could I have missed the birth but
mostly because it wouldn’t have
meant as much if they weren’t there
at the end. I didn’t want to have
to call Nadine to tell her that I had
finished”.
Rob made it home to see the birth
of daughter Bee and days later she was
at the finish line in Monument Valley to
see him complete this epic feat of
physical endurance. Not only was
Bee there to see him finish, but also
to see her Dad’s elaborately planned
marriage proposal to Mum, Nadine.
She may not remember much of her
first holiday, but it is fair to assume that
she will see and hear plenty about it in
years to come.
For more information, or to make
a donation please visit
www.goingthedistancerun.com.
You can also find Rob on

Instagram (@Run.Robla.Run)
or Facebook (Run Robla Run –
Going The Distance) and catch up
on his entire journey from start to
finish by watching his effortlessly
hilarious video updates.
feeling great. I went to the gas station,

got myself a burrito and a hot dog, then
at 3am the next morning I woke up
feeling really ill. I spent the next five
days literally just going from bed to
toilet to bed to toilet. I lost a stone in
5 days, and of course when you are
sick and fighting infection your body
steals from the lean tissue, so all the
good rehab work I had done was
instantly gone. This problem persisted
up until 3 days before I was due to
pause”.
Towards the very end of the 422
day marathon Pope had to pause
proceedings to pop home, for good
reason. “The reason for the pause was
because my girlfriend was having our
baby” he explains, “so I went home for
8 days. I could have finished the whole
thing because I only had about
6 days of running left and there were
8 days until the baby was due, but I

HANDSTAND
GUIDE
CALISTHENICS
B Y M A R K L AW S
PHOTOGRAPHS BY JULES GODFREY

PREPARING FOR A HANDSTAND

Warm up drill sequences...
There is a well known saying that if you fail to prepare then SHOULDER STRETCH... q
l Reach one hand up as high as you
you can prepare to fail. Nowhere is that saying more
can above your head
appropriate than when attempting to execute a Handstand. l Then allow that hand to reach down
Fortunately for you, here is Mac to take you through a sensible towards the base of your neck
l Place your other hand onto the elbow
and suitable warm up procedure that will prepare your body
of the first arm
thoroughly for what is about to come. l Apply gentle pressure at first,
increase this as necessary
ARM SWINGS q
l Hold one arm down by your side and point the other one up to the sky
l Keep the bicep of the top arm as close to your ear as you can
l Gently switch your arms in a see-saw like motion
l Rotate the palms at the same time
WRIST MOBILITY u
l Get onto all fours, with both hands
and knees remaining shoulder width
l Point your fingers out to the sides
l Gently lean your body weight from
side to side
l Then turn your fingers so they are
pointing towards your knees
l Gently lean forwards and backwards
being careful not to move too quickly

HANDSTAND GU IDE
WRIST MOBILITY CONTINUTED... q

l Grasp both hands together with all fingers intertwined
l Rotate your hands around in a circular motion
l Start off slowly and carefully but increase the speed and range of motion as
“ Handstands are a well-
known remedy
necessary
in yoga circles as
a mood-elevator
and can help reduce
minor depression ”
DOWNWARD DOG FLOW... q
l Get into a push up position with
your feet shoulder width and hands
BAND SEPERATIONS... q directly beneath your shoulders
l Hold a resistance band in front of l Push your hips up towards the sky
your body with your arms as wide and simultaneously keep your head
as you can in between your biceps
l Slowly and smoothly, ensuring that l Then lower your hips down towards
your elbows do not bend, lift your the floor and lift your head up
hands up overhead towards the sky
l Continue the movement so that the l Finally, push your backside back
resistance band comes right around towards an imaginary wall and keep
to your lower back your head tucked in towards your
l Then slowly and smoothly return knees.
back to starting position l Hold each position for 5 seconds
l This movement can be performed and then repeat.
with a stick/broom handle but
starting with a resistance band is
preferable

THE HANDSTAND
Once you are nice and warm you can start practising these regression drills. It is important to
build up to these gradually, ensuring that you spend plenty of time at each stage before moving
on to the next, and more complicated level.
WALL WALKS... q
For a successful Handstand it is critical to remember
l Start off on all fours, with your back to the wall.
these key coaching points:
l Place your hands on the floor and step your feet up onto the
• Keep your whole body nice and flat
wall
• Keep your core tensed
l Walk your feet up as high as they can go so your body is at 45
• Keep your legs together
degrees
• Keep your arms straight
l Once you can hold that position walk your hands in towards
• Use your finger tips to dig into the ground to stop
the wall
you from tipping
l When you can get your face almost touching the wall and can
• Extend your shoulders by pushing through the floor
hold that position for one minute then progress

HANDSTAND GU IDE
KICK-UP HANDSTAND... q
l Stand facing a solid wall
l Place your hands about 12 inches away from the wall and kick your legs up
towards the wall
“ Being inverted
helps to stimulate
l Bend at the knee so that your body stays straight from shoulder to knee and
remains perfectly upright
the entire endocrine
l Once you are comfortable in this position then you can take one foot off the system which can
wall, pointing it up towards the sky, and only using one foot for balance
l Eventually you will be able to take both feet off the wall and hold a free-
have a whole host of
standing Handstand for a few seconds
l Use the wall for assistance until you can comfortably hold the handstand
positive benefits ”
without any help
END GOAL
REMOVE THE WALL COMPLETELY

HANDSTAND PROGRESSIONS
Don’t try this at home!
Once you have mastered the freestanding Handstand then ONE HAND HANDSTAND...  
l Once in the Handstand position open up
you can progress to some of the eye-catching progressions as your legs into the straddle position, this will
demonstrated here by Mac. Please remember not to just try help you to balance
these first, you have to earn the right to progress to this level. l Lean your weight towards one hand, so
that arm is taking the majority of your load
But when you do earn that right, you will have some very cool l Eventually you will be able to hold 100% of
photo opportunities indeed... your weight on one arm and the other will
be able to come off the floor completely
HANDSTAND PUSH UP...  l When you can master this with the legs in
l From the top of the Handstand position keep your eyes focused on the ground and lower a straddle position then bring your feet
your head towards the floor. together and try again.
l Before your head touches the floor push yourself back up into the Handstand position
l You might need to work on the eccentric part of the movement first, by lowering yourself all
the way down to the floor in a controlled manner, then bringing your feet to the floor and
re-setting into the Handstand each time
l You might also want to practise against a wall to help with the balance while you are
learning to press your own bodyweight

HANDSTAND GU IDE
UNEVEN HANDSTAND...  
“
l If you are struggling to transtition between
the freestanding Handstand and the one Being upside down
arm Handstand then the uneven
Handstand could be the solution to your
increases the blood
problem
l Start with one hand on the floor and the
flow to your brain which
other hand elevated by 12-18 inches onto a can energise you or
bar (preferably) or a box/step.
l Kick up into the freestanding Handstand as calm you down if you
”
usual but the uneven stance will add a few
layers of complexity. are stressed
l If you really want to show off, you could just
nonchalantly lower yourself down from an
uneven Handstand into a Human Flag as
Mac does in the photos above
l But if you haven’t yet mastered the Human
Flag then come back next month to see
Mac’s guide on how to build up to it and
impress all your mates.

IN THE NEWS A light-hearted guide to what’s trending in the world of fitness, food and anything we just think is fun…
2018 State of The UK Fitness Industry Shows

Market Growth
The 2018 State of the UK Fitness
Industry Report reveals that the UK
health and fitness industry is
continuing to strengthen. It has more
gyms, more members and a greater
market value than ever before. There
are over 7,000 gyms in the UK for the
first time, total membership is
approaching 10 million and market
value is just under £5 billion. The UK
penetration rate remains at 14.9%, so
1 in every 7 people in the UK is a
member of a gym. over the last 12 months. This might Commenting on the figures, David
The report highlights that the demonstrate the rise of boutique Minton, Director of LeisureDB said:
industry, over the twelve-month period studios beginning to take effect. Can “After being widely quoted from last
to the end of March 2018, has seen the public sector stabilise amid ever year’s report about ‘the golden age of
increases of 4.6% in the number of increasing competition from the fitness’, I’m sticking to my prediction
fitness facilities, 2% in the number of growing private low-cost market? that the period up to 2020 remains
members which now surpasses 9.9 Pure Gym and GLL have the time for fitness to continue to
million and 2.9% in market value strengthened their positions as the break all barriers. It has for the
reaching an impressive £4.9 billion. The UK’s leading private and public past six years, after all; and as the
rate of growth, however, is lower than operators (by number of gyms and consumer gets more personalisation,

last year; previously the UK saw members). Pure Gym have become the localisation, seamless booking and
increases of over 5% in both members first operator to reach 200 clubs and payment options, taking part will
and market value. The report also impressively passed the 1-million- become easier. The next challenge
shows distinct differences in the member mark earlier this year. GLL, will be broader consumer adoption…
performance of the key metrics with 194 gyms, are also likely to break could we aim for 20% penetration in
between the public and private sectors the 200 milestone in the next year. the UK by 2020?”
BodyPower announce plans for 65 strong store chains in the UK

Three years ago, the global fitness
business completed an acquisition
for a 50% share of leading online
retail business ‘The Supplement
Store’ (www.tsst.co.uk) with its
strategy partner, Tropicana
Wholesale, and subsequently,
developed a prototype store, based
within Emporium Gym, Birmingham.
The prototype has proved very
successful. Concurrently, BodyPower
also launched a supplement store
offering in India, which has expanded one weekend of the year, when the we tested the model thoroughly for
rapidly across the nation, surpassing annual BodyPower expo takes place, stores. The experience gained from
expectations. and we have wanted to strengthen working with our partners has been
BodyPower CEO Nick Orton our position with bricks and mortar invaluable, and we are now fully
commented: “in the UK, our success for some time. It’s a huge investment confident in our expansion plans.
has been mainly focussed around and so we wanted to ensure that These multi brand stores will be

B Y S A M A N T H A YA R D L E Y
EMD UK Launches Level 2 Group Training

Qualification complete the ‘Group Training’
qualification (for classes like HIIT,
participants. As the people that inspire
our nation to get active, we must
To meet the growing industry demand bootcamp and circuits) or ‘Group support their professional development
for a qualification that supports the Training (to Music)’ which adds on the to ensure they continue to deliver a
diversity of group exercise, EMD UK, skills needed to plan and teach classes quality experience across all styles.”
the National Governing Body for Group to the beat and phrase of the music Level 2 Group Training will appeal to
Exercise, is launching a new Level 2 (such as Zumba® or Les Mills current fitness participants considering
‘Group Training’ qualification this BODYATTACK™). a career in the fitness industry, as well
autumn. Ross Perriam, CEO of EMD UK, says: as personal trainers and gym
Developed by EMD UK in partnership “The current Level 2 Exercise to Music instructors keen to capitalise on the
with awarding body Active IQ and qualification was created over thirty growing popularity of group exercise
group training specialists who have years ago and its content and course by increasing their current knowledge
extensive experience delivering group modules have remained much the and qualifications.
exercise and educating fitness same despite a massive evolution of Group exercise ranks consistently
professionals, the new qualification will the fitness industry. It is really as one of the top five most popular
provide an update to the original Level important that we regularly review the exercise formats in the UK and its
2 Exercise to Music qualification. educational needs of our instructors popularity continues to grow. Group
Industry feedback revealed that many and ensure we provide them with the exercise includes everything from
employers feel there is a skill gap relevant skills and knowledge to meet challenging HIIT sessions, bootcamps
around overall delivery of group the needs of operators and and studio cycling through to yoga,
exercise and the old qualification no water fitness and barre classes.
longer equips instructors with the skills This growth looks set to continue,
PHOTO CREDIT: SHUTTERSTOCK
they need to deliver effective and with EMD UK’s recent Group
compelling group exercise training. Exercise Survey revealing an additional
Delivered exclusively by EMD UK for 3.76 million annual group exercise
the first six months, the qualification will participants in the UK since 2016.
give instructors a dynamic and flexible EMD UK will be delivering the first
learning path, combining teaching units Group Training qualification in London
based on the type of group training with practical and assessment days
they want to teach. Instructors can being held in September and October.
unmistakably BodyPower and we brands. The design, plan and build of special offers, all whilst keeping what
will be working with our existing the shop, along with stocking, stock would be considered the staple
customer base for product supply.” taking, the POS and merchandising is brands and products for consumers
Warren Dyson, owner of the all handled by BodyPower/TSST. who prefer to stick to their tried and
renowned Emporium Gym said Now I simply receive a payment from tested brand. We will be launching
“I have always stocked a few the profits every month, without the the click and collect option at
products, but the vast range of sports majority of the costs and overheads.” Emporium soon, so that if a consumer
supplements, and constantly changing “The supplement store within wishes to purchase a size or flavour of
consumer demand meant I couldn’t Emporium Gym was profitable from product we don’t stock physically, they
keep the stock holding needed to month one” said Project Director Carl can have it delivered free of charge to
capitalise on the large footfall coming Walker. “The build took just 6 weeks the gym for them to collect.”
through the door, not only from from start to finish, and we took a lot BodyPower has already committed
members, but also residents of the of that time ensuring the finishes used to a number of store locations but is
surrounding area. The partnership for the build were of the highest interested to hear from high footfall
with BodyPower allowed me to free quality and set out the planogram to gym owners who want to improve
up working capital as I do not need maximise retail space. The Emporium profits and entrepreneurs who are
to hold any stock, and additionally store holds over £25k of product and interested in standalone stores.
offer the consumer a huge range of we constantly rotate the lines to For further details, contact
constantly refreshed products from ensure the consumer gets to see the Carl Walker by email on
the latest and best sports nutrition latest innovations, along with new c.walker@bodypower.com

IN THE NEWS
Functional Fitness Transitioning from a Passionate

Enthusiast Subculture to a Mainstream Lifestyle
With its dynamic nature, the fitness reshaped the functional fitness training with other participants.
industry has been witnessing a industry. With a community feeling Instructor-led and group-based
revolutionary transformation on the under the hood, functional fitness studio workouts such as Orange
back of development and inception of exercises are carried out in unison. Theory Fitness and CrossFit are
various trends, with manufacturers Group training has been gaining high likely to grow in popularity with
vying for dais positions. That said, the traction since 2017, designed to increasing studio concepts
speedily trending concept of functional motivate and enhance the featuring effective and time-efficient
fitness has witnessed significant effectiveness of functional workout functional workout activities entering
momentum in recent years. of individuals. the market.
With several years of high-intensity In addition, the functional fitness That said, companies involved
training reigning supreme, a industry continues to witness a in the fitness industry are launching
rediscovery of functional training breakdown of divisions between group innovative functional fitness training
emphasising more on movement fitness trainers and one-on-one hubs. One such example is led by
quality over capacity and load has personal instructors. With the Escape Fitness Ltd that is launching
been witnessed in 2018. That said, increasing popularity of small-group a new space-efficient frame-based
several health clubs, including big training, personal trainers are solution particularly for functional
brands such as Gold’s Gym are developing the necessary skills to lead training studios, boutiques, and gyms
incorporating functional fitness group functional workouts. With the that are offering challenge, novelty,
training activities in their facilities. on-going community exercising trend, and community along with results to
Group training and group classes individual participants are more their member bases. With its HIT HUB
have been an upcoming trend that has inclined towards the camaraderie of platform, Escape Fitness believes that
PHE Reports Major Health Benefits from

Strengthening and Balance Activity
An evidence review commissioned by • Ball games Dr Alison Tedstone, Head of Diet,
Public Health England and the Centre • Racket sports Obesity and Physical Activity at PHE,
for Ageing Better has found that • Dance said:
muscle and bone strengthening and • Nordic walking “Alongside aerobic exercise such as
balance activities continue to have • Resistance training (usually brisk walking, all adults should be
great health benefits for all adults, training with weights, but including aiming to do strengthening and
including older adults aged 65 years body weight exercises which can be balancing activities twice per week.
and over. performed anywhere) On average we’re all living longer and
In older adults, poor muscle The review underlines the this mixture of physical activities will
strength increases the risk of a fall by importance of the UK CMO’s help us stay well in our youth and
76% and those who have already had guidance that all adults need to remain independent as we age.”
a fall are three times more likely to fall undertake strengthening and balance Jess Kuehne, Senior Engagement
again. Strengthening and balance activities suitable for them at least Manager, Centre for Ageing Better
activities not only help to prevent this, twice per week in order to maintain added:
but also help improve your mood, and improve health. “It’s clear that we need to give equal
sleeping patterns, increase your For those at risk of falls or fracture, weighting to activities that boost
energy levels and reduce the risk of supervised structured exercise is also muscle and bone strength and
an early death. recommended at a pace that suits the improve balance rather than simply
Activities found to have the most individual to help maintain focusing on aerobic exercise.
benefit for muscle and bone independence and support healthy There is significant potential to
strengthening include: ageing. make savings to health and social

Supplement
Giant EAS
Closes Its
Doors
26th June 2018 marked the beginning
of the end for supplement goliath EAS.
Sadly, Abbott Nutrition issued
statements that they have made the
difficult decision to discontinue all
products marketed under the EAS
brand including EAS, EAS
AdvantEDGE and EAS MYOPLEX.
Joshua Schall, MBA, CPG Strategist
commented: “I was too young to really
this functional frame will largely training modules is an efficient understand the brand equity and ‘pull’
influence experience seeking boutique solution with a multitude of EAS in the late 90s and early 00s but
individuals. HIT HUB workout station of exercising applications. I worked with people at MusclePharm
offers several functional fitness exercise In the era of fitspo, the fitness that worked at EAS during the height
variations along with storage options industry, coupled with the functional of the brand before the acquisition of
for athletes of all levels. This single fitness concept, can offer extra with Abbott and they had amazing stories.
station incorporated with additional little equipment modification. “I have written/ spoke a lot about the
legacy brands in the last few years and
EAS was a textbook declining legacy
brand that had zero understanding of
the market today. Looks like a few slots
in FDMC channels are now open for
the taking.”
Abbott confirmed that orders for any
EAS products will no longer be
accepted and there are no plans to
reduce any remaining product already
produced. In an official statement
Abbott were quick to notify that
the decision has no impact on any
other Abbott Nutrition businesses
or brands.
care services if we do more to musculoskeletal health conditions are

promote muscle strengthening and the second most common cause of
balance activities and recognise their sickness absence in the UK,
role in helping to keep people healthy accounting for 30.8 million days lost
PHOTO C R E DI T: COU RT E SY OF E A S
and independent for longer, in work.

particularly as they age.” By building on aerobic activities
Current statistics show that falls are such as brisk walking, strengthening
responsible for around 95% of all hip and balance activities such as
fractures, costing the NHS over £1 dancing or tennis can help adults to
billion per year. prevent these health problems and
For employers and the economy, enjoy ageing well.

PHOTOGRAPHS BY
M AT T M A R S H
VITAL STATS
NAME: Hayley Simpson
FROM: Kent
AGE: 23
OCCUPATION:
Customer service advisor
ACHIEVEMENTS: 1st place Miss Bikini
Babe and 1st place Miss Bikini Babe Pro also
2nd place Bikini Short Pro
HOBBIES: Training
INSTAGRAM : @hayssimpson

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6 MUSCLE & FITNESS / SEPTEMBER 2018

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

EDITORIAL DESIGNS BY Copperwire Creative Ltd US EDITION

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8 MUSCLE & FITNESS / SEPTEMBER 2018

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SEPTEMBER 2018 / MUSCLE & FITNESS 13

14 MUSCLE & FITNESS / SEPTEMBER 2018

16 DWAYNE JOHNSON QUOTES TO LIVE BY

“You either play the game

“There are signs around us

“Lifting weights is why I

“As crazy as it may sound, in

“Leave your ego at the

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ENGINEERING MUSCLE MASS body-weight workout just because

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Every month we meet an C heck out these awesome pics of Shaun

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160 runners took part and Shaun

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Last month’s workout targeted back,

Muscle building cardio is a great way to keep your

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TRICEP ROPE PUSHDOWN

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WEIGHTED DIPS (TO FAILURE)

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WIDE STANCE- TOES

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