2019-06-01 Muscle & Fitness

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Inside
JUNE 2019
VOL. 80 NO. 6
IN EVERY ISSUE
FROM THE CHAIRMAN
FROM THE EDITOR
FROM OLYMPIA HQ
ASK
COVER STORY
Your Ultimate Beach
Body Awaits
Expert tips to get shredded for
the summer.
FEATURES
The 2019 Starter’s Guide
A blueprint for beginners looking
for a total-body overhaul.
Gluten-Free Grilling
Get your grill game on with these
healthy, gluten-free alternatives.
Perfectly Prepared Delts

Two-time Arnold Classic Figure
champ Candice Lewis-Carter’s
shoulder workout.
Build Mass & Burn Fat

in 25 Minutes Flat!
This killer circuit is designed to
kick your body into another gear.
Mediterranean
Essentials
Trying the Mediterranean diet?
Here are the must-have foods.
Break the Rules, Build

More Muscle
New uses for common gym
equipment that will boost gains.
M&F Guide to Calories

Learn more about calories and
how to make them work for you.
To the 10th Power

Ten moves you’ve never heard of
E D GA R A RT IGA
(but should be doing).

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CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
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Zack Zeigler Chris Scardino
No plan will work if EDITORIAL ADVERTISING & MARKETING
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you’re not willing to DEPUTY EDITOR Jason Serafino
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go all in to see it EDITORIAL ASSISTANT Rose McNulty

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through. ART/PRODUCTION EASTERN SALES OFFICE
M
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ost fitness enthusiasts DESIGNER Sean Doyle
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Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand
Arnold Classic Figure champ
Candice Lewis-Carter (page 92), Paraguay Peru Romania Russia Slovakia South Korea Spain Thailand Turkey
who took second place at last
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12 MUSCLE & FITNESS / JUNE 2019

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F ROM THE ED I TOR Instagram: @zraz
Check out Ben Pakulski’s

YouTube channel: MI40
Muscle Intelligence. Visit
his MI40 Gym website:
mi40gym.com.
Next, I can resume my

breathing exercises. I took a
Transcendental Meditation
course a few years ago and
have not been keeping up
CHANGING MY MIND
with the practice. Pakulski
reminded me how important
emphasizing breathing is: It
allowed him to slow down,
Becoming more present—aka mindful— respond to irritants in a more
calm and collected manner,
can create a more synergistic relationship and ultimately paved the way
between the brain and body. to more sustainable adjust-
B
ments that drained tension
ased on Ben Pakulski’s father of three was more and stress and created more
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pro bodybuilder—he things like reducing toxic and b d
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stage in 2012 and took toxins you consume), the Bu
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in 2013 before retiring in 2016, and sources, gut health, and in
to name a couple—you might mindfulness techniques. The to
think our discussion during a last topic has become of an
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methods or contest prep. said this: “So many of us don’t
Or, based on his looks—the know how our body feels.
5'10" Canadian has a barrel We’re so busy being busy.”
chest, Mr. Clean hairstyle, and I’m not proud of how often I Sincerely,
mountain man beard—you run on autopilot, robotically Zack Zeigler
might think we talked moving from point A to point Executive Editor
whittling canoes or skinning B—all the while staring down

martens. Well, to your—and at a phone screen.
maybe even my—surprise, So how can I make the switch
Check out episodes and
L Y T H JA L L
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F ROM O L YMP I A HQ
set for an epic showdown,

highlighted by a host of con-
tenders looking for their place
among the all-time greats.
3 STAND AMONG
FRIENDS: While some
travel to Sin City in September
to experience one of the year’s
great traditions, many attend
the event for the chance to
connect with like-minded
men and women who share
a common goal of achieving
their personal best. The
Last year’s Olympia
ended in a shocker, muscle and fitness lifestyle is
and you can expect what brings this community
this year’s O to be
just as thrilling. together, and the Olympia is
the perfect opportunity to
4 REASONS TO BE IN
get to know those who wake
up each morning driven to
be their very best. Each year,
VEGAS THIS SEPTEMBER!

Olympia Weekend gives way
to friendships and inspiration
that can last a lifetime.
I
f you’re a loyal reader of Muscle & Fitness, chances are pretty
good that you’ve considered making the trip to Joe Weider’s
4 A PRODUCTION
UNLIKE ANY OTHER:
There are some high-quality
Olympia Fitness & Performance Weekend. It’s an event that’s events on the fitness
often described as the Super Bowl of the fitness industry, and industry’s annual calendar.
it would take every page in this magazine to list the reasons Many are held in auditoriums,
people journey to Las Vegas each September for this one-of-a- ballrooms, and theaters, but
kind fitness and muscle-building showcase. Since I have only the Olympia is the only major
one page, I’ve narrowed it down to four reasons why you should championship that’s held
head on over to mrolympia.com before it’s too late to secure in a world-class arena. With
your tickets for an experience that might change you forever. nearly $1.5 million in prize
money, and the largest stage-
production budget in the
1 EXPANDED
ATTRACTIONS: We know
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2 WITNESS HISTORY:
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the bodybuilding world at last
industry, Olympia Weekend
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gathering place for the world’s year’s event with an upset off your bucket list.
most jaw-dropping physiques, victory over seven-time Mr.
but the scope of the event Olympia champ Phil Heath.
is always expanding. When The unexpected triumph
the fitness industry collides made Rhoden just the 14th
with the Las Vegas strip, you’ll man to win his sport’s most
Chief Olympia
want to have your camera coveted prize. While his ultra- Officer
ready! What started in 1965 as aesthetic proportions are
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CHRIS NICOLL
bodybuilding competition has Golden Era, the general feeling GET MORE INFO AT
grown into a full-blown fitness is that the title is up for grabs mrolympia.com
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RYAN TERRY
2018 men’s physique olympia
third-place finisher
TRAINING
ABS
EXERCISE SETS REPS
4
CABLE CRUNCH 4 18–20
SUPERSET WITH
DECLINE BENCH 4 18–20
LEG RAISE
4
SUSPENSION 4 20
TRAINER
CRUNCH
SUPERSET WITH
KNEE RAISE 4 15–18
CHASE SAVOIE
two -time men’s
physique olympia
competitor
TRAINING
LEGS
EXERCISE SETS REPS
ST EV E S M I T H; E D GA R A RT IGA
FRONT SQUAT 3 15
3
POWER JUMP 3 25

BU I L D A B E AC H B ODY
TRAINING
POWER AND
CONDITIONING
EXERCISE SETS REPS REST
1B SWISS 3 20 -
BALL PLANK
EXTENSION
2A LATERAL 1 20 -
BAND WALK
-
2C LUNGE W/ 1 10 -
EXTERNAL PER
ROTATION SIDE
3A TRAP-BAR 5 10 -
DEADLIFT
4A BULGARIAN 3 15,12, -
SPLIT SQUAT 10
-
4C PULLUP 3 12 -
5A INVERTED 3 15 -
ROW *
TYRON WOODLEY DUMBBELL

RAISE SERIES
Hold a pair of dumbbells at your
Note: Perform exercises marked with
the same number as a superset or triset,
resting after the last move in the series.
five-time ufc side and perform 20 lateral raises. Repeat for the prescribed sets.
Then do 20 front raises, and then *Begin each set with a 5-second iso-
PER BERNAL
welterweight champ perform 20 more lateral raises. metric hold at the top.
Use light weight. Woodley doesn’t
use more than 15 pounds.
JUNE 2019 / MUSCLE & FITNESS 21

DAVE BAUTISTA
actor (avengers:
endgame, stuber)
TRAINING
CHEST
EXERCISE SETS REPS REST
DIP 5 8–10 90 SEC.
**
HAMMER 4 10–12 -
STRENGTH
CHEST PRESS
SUPERSET WITH
PUSHUP (WITH 4 TO 45 SEC.
INTENTION) *** FAILURE
*“These are done extremely light and not
taken to failure,” says Joe Bennett, Bautista’s
trainer and a hypertrophy coach at MI40 Gym
in Tampa, FL. “These are a warmup. We just
go until Dave feels mentally and physically
ready to work—sometimes one set, sometimes
five. Also, there is a four-second pause and
squeeze at the top of each rep during the peak
contraction.”
**“Dips and dumbbell presses are done with
a two-second complete pause at the bottom,”
says Bennett. “This is the point of the range of
motion [ROM] where both exercises are most
taxing. So we spend some extra time there.
The pause also eliminates bounce on direction
changes. We would typically use a little more
weight on these two exercises, as long as tempo
and form are still on point.”
***“Both of these are done with a slow tempo,
as the exercises have pretty consistent tension
through the entire ROM,” says Bennett. “Each
rep should take four to five seconds to com-
plete. The ‘intention’ pushups have the added
challenge of trying to drive your hands togeth-
er—without actually moving them—the whole
time you push up. This drastically increases
tension throughout the exercise.”
DIP
Grasp parallel dip bars with your arms close
PER BERNAL
to your body. Then bend your elbows and

slowly descend until your upper arms are
parallel to the floor. Push yourself back up
until your arms are straight, elbows unlocked.

TERRY CREWS
actor (deadpool 2,
brooklyn nine-nine,
DIET GUIDE
the expendables 3)
You can lift hard and follow the best routines available,
but none of it means anything if your diet isn’t in check.
Here’s what to do.
PULLUP
Hang from a pullup bar with a wider-
than-shoulder-width grip. Squeeze your
shoulder blades back together and then
pull yourself up until you feel your back
contract. Lower back down.
TRAINING
BACK
EXERCISE SETS REPS
4
PULLUP 4 TO FAILURE
4
BENTOVER 4 10, 8, 6, 4
ROW
4
T-BAR ROW 4 10, 8, 6, 4

PER BERNAL

CHRIS BUMSTEAD
2018 classic physique
olympia runner-up
TRAINING
SHOULDERS
MACROS CHART
EXERCISE SETS REPS
To find your macros, multiply your body weight by the DUMBBELL 4 8–10
PRESS
numbers in the calorie ranges below—depending on your
goal—and by each of the numbers for the given macros. 4
For example, a 200-pound man looking to lose weight
would eat about 2,000 calories, 80 grams of fat (200 x
0.4), 200g of protein (200 x 1), and 200g of carbs (200 x 1). LEANING 6 8, 8, 8, 10,
DUMBBELL 10, 10
LATERAL RAISE
4 6
DUMBBELL 3 20
STEVE SMITH
FRONT RAISE
2

STEVE WEATHERFORD
LIFESTYLE GUIDE former nfl champion and
fitness influencer
To get your body ready for those shirtless days on the
sand, you’ll need more than just a list of exercises. These
lifestyle tips will kick your physique into another gear.
TRAINING
ARMS
EXERCISE SETS REPS
ROPE 5 10
OVERHEAD
EXTENSION
5 8
ALTERNATING 5 12, 10, 10,

DUMBBELL 18, 8
CURL
5
CLOSE-GRIP 5 8
CHEAT CURL
MARIUS BUGGE
* 2
*Choose a biceps and triceps move not
used in that day’s routine.

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WAT C H
X-MEN: DARK PHOENIX

Adapting one of the most important
storylines from the X-Men comics,
Dark Phoenix looks to right the wrongs
of 2006’s X-Men: The Last Stand, while
serving as a suitable send-off for the
franchise before its inevitable reboot as
a Disney property. For longtime fans of
comic-book movies, there’s going to be
plenty of history in this one.
In theaters June 7
E D G E STAR P OWE R By Bobbi Dempsey
IT’S NOT GOODBYE

Arrow star David Ramsey reflects on the
show’s final season and getting shredded.
O
n Arrow, David Ramsey Ramsey is all about keeping
has displayed serious it real in this role. “What was
fighting skills—not to really important to me was
mention impressive that it be true to the fact that
abs—during his tenure he is military trained,” he says.
on the series, which is slated “His approach would be direct,
to say goodbye after a disciplined, and with a goal to
10-episode eighth season this end the fight, unlike with the
fall. His character, John lead character, Arrow.”
Diggle, is a U.S. Army To get into shape wor-
Special Forces sniper thy of his superhero
and (like almost BINGE role, Ramsey keeps
everyone on the WATCH it old-school. “I
CW) has a love the new stuff
costumed alter- like CrossFit, but
ego, Spartan. It’s for me what has
an exciting always worked has
character to play, been a regular split
but Ramsey doesn’t routine,” he says. “So
hesitate when asked the legs and shoulders one
best part about his Arrow day, chest and triceps the next,
experience. “Definitely the with 10 minutes of cardio at
relationships,” he says. “It’s the beginning and end of each
been such a family. Nobody workout.”
could really have predicted At 47, Ramsey has learned
this universe that we’ve built, what works for his body. “I lose
on-screen and off, out of what weight very easily, so I don’t
was really a B-character in the overdo the cardio. I also need
superhero world.” to maintain about six to seven
hours of sleep a night or I feel
sluggish.”
Though in great shape
normally, Ramsey can re-
liably take his physique to
the next level in a very short
time, telling us: “I’m 6'3" and
normally live around 215, but
V I N C E T R U P S I N ; J AC K R O WA N D / T H E C W
I can easily put on eight to 10

pounds of muscle in a week
or two. If I have a scene where
I’ll be shirtless or a photo
shoot coming up, I’ll just ask
for about 10 days to prepare.
That’s for when you have to go
from a six-pack to a 12-pack,
which sometimes you need to
do on a superhero show.”
E D G E ASS K I CKER By Scott Felstead
KOFI At WrestleMania
35, Kingston
KINGSTON
finally won the
ultimate prize:
the WWE
Championship.
This WWE veteran

is in main-event
shape more than
a decade after
his debut.
GOAL-GETTER
If you’re trying to increase
your gains or increase your
size, then you gear your work-
outs toward what your goal
is at that point in time. It’s
always changing for me, so I
think that’s been the key in
terms of being able to main-
tain a level of fitness and
athleticism—the fact that I’m
always keeping my body
guessing. My body is naturally
always trying to get better and
trying to get stronger through
the workouts that I’m doing—
they’re all different.
GUESSING GAME
I have a personal trainer,
Rob MacIntyre. He’s with Hard
Knocks. He trains John Cena
as well. He comes up with
all the workouts that I’ve done
in the past 10 years or so. But
he’s always switching things STAY THE COURSE it is that you’re putting into
up. I’ve done Olympic lifts and Well, I think there’s no real your body. And it’s OK to
I’ve done power lifts, then I’ve secret. I think it’s a mindset. be on diets at certain points,
done high-rep stuff and then I’ve always told people I think but it’s not like you go on a
I’ll do low-rep stuff and heavy there’s a state of mind where diet and then go off and then go
stuff and then work toward people are looking for the on to a different diet. I think, for
the max. I think the key for me next big diet. They’ll say, “Let me, I’ve been pretty conscious
has always been to switch it me get on this or let me get about the things that I put into
up. I think our bodies always on that diet,” and I think you my body. So it helps when you
COU RT E SY OF W W E
need to be kept guessing. You have to have a mindset where have that state of mind and
don’t want your body to get it’s not about being on a diet— you don’t start thinking in the
used to one program. Then you have to make a change frame of, “Well, how can I get
you kinda find yourself start- in your life to where you’re onto this diet?” It’s not a diet; it’s
ing to plateau. always thinking about what a way of life.

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E D G E TRA I N L I K By Mark Lelinwalla
FIXTURE
AT FIRST
Chicago Cubs star
Anthony Rizzo sheds
light on how to stay
durable over a long
MLB season.
A
nthony Rizzo hasn’t
even hit 30 yet, but the
Chicago Cubs star first
baseman is already
flexing the types of
accomplishments that make a
baseball career complete. The
29-year-old is a three-time All-
Star, a two-time Gold Glove
winner, and a Silver Slugger
winner—plus, he has one just depends on the schedule
World Series championship to and what’s going on, but you
his name. A secret to Rizzo’s have to be in tune with your
success? Training for body,” Rizzo says. “[There are]
durability, as he has played in days where you could get
at least 153 games in each of good workouts in, there are
the Cubs’ past four seasons. days you can’t. To play a long
time in baseball, you’ve got to
SEVENTH-INNING really make sure you’re taking
STRETCH care of yourself and doing it
A 162-game regular season the right way.”
is a test of any athlete’s
endurance, and entering ALL-STAR CHOPPER
his ninth season, Rizzo says There’s no better substitute for
he’s learned to value a solid swinging a bat than stepping
stretching routine as his up to the plate and taking live
career goes on. “I think it’s just pitches. But when that’s not
knowing my body more and an option, Rizzo relies on one
the importance of stretching exercise to help simulate his TRAINING
now as opposed to a few years swing on the field—the cable
ago,” he says. “It’s all about pre- chop. “That’s really the closest RIZZO’S GO-TO
vention. You want to play, you you could get to emulating IN-SEASON MOVES*
want to be healthy, and you the swing in that exact mo-
don’t want to be injured.” ment,” Rizzo says. “The core EXERCISE SETS REPS
movement that you get out of
SETTING A PACE it is similar to when you swing
Rizzo knows when to push normally. It’s pretty accurate 2
himself to the limit in the gym and spot-on because you’re
and when to follow signs of using the same muscles as you 2
MOR
GES;
fatigue and take it easy. “It all would when you swing.” *Weights vary throughout the year.

MusclePharm Athlete Peter Pisani (IG: @pistoledpete)
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WORKOUT
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energy, strength and focus you need to truly attack your
workout. Because what you get out of your workout is only
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E D G E I RON MA I D E N
SILVER
You work in a lot of different From what I can tell, you
modalities, from powerlifting
to CrossFit to yoga. Got a I have five. “Breathe” and
BELLE
an arrow on my left arm, a
I like getting into a mindset dragonfly on my ribs, a dove
where you’re just so focused behind my right ear, and an
on what you’re doing. That om symbol on my right ankle
comes with yoga. That comes that I got in Thailand when
with kettlebells. I recently I finished my yoga training.
gained my StrongFirst
kettlebell cert. And I love body and the best one—the
metabolic conditioning, smallest line work. If some-
where 20 minutes is all you one tattoos there, even if it’s
need and you’re literally a shitty shop, they’re good
panting, out of breath. because it’s sacred. So go get
your tattoos in Thailand.
You have 100,000 Instagram
followers. What’s your secret
to success?
Being honest, being vulnera-
ble. Just being real on an app
that doesn’t seem real. I’m
sometimes too real, I think.
FOR MORE
Photograph by Ian Spanier

By Steve Mazzucchi
When are you happiest? born. Yeah, I’m a gingah. I Anything else?
The moment right after a went blond in 2013, and I’ll Oh, I wasn’t an athlete growing
workout. Like right when you probably be blond for a very up at all, and I’m not very good
finish and you’re like, “Yeah, long time. I may go when it comes to sports. I try
I’m done!” You feel strong and strawberry. really hard, though.
accomplished. I’m also
happiest just at the beach.
What might people be

surprised to learn about you?
I was a redhead when I was
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No purchase necessary. *Complete contest rules and details at www.MuscleandFitness.com/OlympiaContestRules.
CARDIO BODY WEIGHT MOVE OF THE ALL ABOUT
Get outside and hit the Rethink your lunging MONTH How much muscle can
stairwell to burn fat and technique for more mass You’ve never done a chest you really gain in a
TR N
improve agility, p46 and hip mobility, p54 flye like this before, p56 month? Not that much, p58
BUILD
MUSCLE,
BURN FAT,
PERFORM
BETTER
JUST
THE HIITS
R
esearch published in
The Journal of Physiology
suggests that bouts of
high-intensity interval
training (HIIT) were shown
E D GA R A RT I GA /G E T T Y I M AG E S
to reduce the growth of colon

cancer cells. Just one HIIT
session was all it took to make a
difference, suggesting that a
regimen of HIIT exercise may
help fight cancer.

T R A I N N EWS
PUSH IT
According to a study from Harvard,
middle-aged men who could bang
out at least 40 pushups had a 96%
reduced risk of cardiovascular
disease and heart failure than men
CLUB MED
Reasons to try the
Mediterranean diet just
keep on coming. The
latest: St. Louis University
scientists found that eating
a Mediterranean diet for
just four days improved
running endurance. In the
study, participants ran a 5K
6% faster after four days on
the Mediterranean diet than
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T R A I N 1 0 MI NUT E WO R K O U T
DYNAMIC
DELTS
Tax your shoulders
in just 10 minutes
with this complete TRAINING
delt routine.
BUILD COMPLETE
ABOUT THE SHOULDERS
WORKOUT
EXERCISE SETS REPS
3
4
/
T R A I N ABS & CORE
LIE DOWN, SIX-PACK

Blast your obliques with this easy—but
oh-so-hard—crunching variation.
W
HOW TO DO IT
hat’s harder than What do all these have in MEDICINE BALL

busting out 45 common? Well, you need a SIDE CRUNCH
seconds of balls-to- really strong core,” Pizzaro
1
the-wall crunches? says. The literal twist of the LIE ON YOUR BACK
Balancing a move helps you better target holding a medicine ball
medicine ball while doing your oblique muscles, though in one hand, over your chest,
them. That’s the idea behind your entire midsection will be with the other hand resting
the medicine ball side crunch, burning. Pizzaro points out on the floor.
which is the brainchild of that your abs work as a
fitness model Lony Pizzaro,
who busts them out on a
stabilizer for your body, so it’s
best to work them out hard, 2 CRUNCH UP, LEANING
toward the side opposite
PER BERNAL
regular basis to keep his abs “with high volume and the ball. Switch sides halfway
in top shape. “I’m an actor, minimal rest.” Here’s how to through the allotted time. Do
model, and martial artist. add the move to your routine. 4 sets of 45 seconds per side.

T R A I N CARD I O By Alyssa Schaffer
STAIRWAY
TO SHREDDED
Blitz calories and
sculpt your legs with
this challenging
stair routine.
Y
ou don’t need to look
further than your local
park or high school
track to get in a great
cardio session.
CARDIO
2 0 - M I N U T E S TA I R R O U T I N E
WARMUP ON THE STAIRS
ROUND 1: ROUND 3:
EXERCISE SETS REPS
Run up three flights at a Jump up three flights (with
1 moderate pace, taking one legs together and starting and
stair at a time. Jog back down. landing in a squat), taking one
STATIONARY 1 15
A RT I GA P H O T O/G E T T Y I M AG E S
LUNGE PER LEG Hold 60-second wall squat. or two stairs at once. Jog back
Rest 30 seconds. down. At the bottom, do 20
1 pushups. Rest 30 seconds.
ROUND 2:
REVERSE LUNGE 1 20 GRAND FINALE
PER LEG Run up three flights more
quickly, two stairs at a time. Jog Repeat all three rounds but
1 back down. Hold 60-second double the flights from three
plank. Rest 30 seconds. to six.

2019 COMPETITIONS
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May 24 Puerto Rico Pro
June 8 Omaha Pro
July 4 Chicago Pro
July 13 Norfolk Pro
August 1 Tampa Pro
September 6 Rising Phoenix / Arizona Women’s Pro Am
November 1 Romania Muscle Fest Pro Am
By M&F Editors
FORM TIP
IT’S HIP N
eglect mobility HOW IT WORKS
work, and injury is “It stretches out your hips,
TO BE
guaranteed—especially and the upright position helps
before big moves such reinforce proper posture,”
as squats and deadlifts. Saladino says.
MOBILE
The hips are key movers in
both of those exercises and a HOW TO DO IT
whole bunch of others, which
is why Don Saladino, owner of 90/90 HIP STRETCH
the Drive Clubs in New York
Work in this stretch
before any big lift or
City and a trainer to A-listers
like Ryan Reynolds, urges you 1 SIT ON THE GROUND
with both legs and hips
workout to make to give the 90/90 hip stretch a forming a 90-degree angle,
try before moving any weight. one leg in front and the other
sure your hips are Here’s what you need to know. behind you.
primed to move.
WHY DO IT
2 KEEP YOUR TORSO
PER BERNAL
“It helps with hip mobility and upright and hold position
promotes spinal extension,” for 10 breaths. Don’t let your
Saladino explains. back round. Do 2 sets per side.

T R A I N 30 DAYS TO . . .
INNER
PEACE AND
CHISELED
FOCUS
Center your mind and strengthen your body with this program.
A
s Angelo Grinceri well embraces yoga-style warm- says, “but they’re all based
knows, where the mind ups. “The start involves around focus and awareness.”
goes, the body follows. stretching to an end range of To truly lock in, Grinceri
So the Performix House motion, with breathing,” he ex- recommends Performix SST.
(performixhouse.com) plains. “If you just relax with a “Say you jump into a cold
trainer and Intrinsic Strength big inhale, big exhale through ocean,” he says. “You’re like,
Training author conjured up a the belly, you can reach far- ‘Whoa,’ but that breaks the
30-day plan that engages ther.” From there, his workouts mental rut you’re in and wakes
both aspects to help you look challenge you in multiple your mind up. This product
and feel great. ways. The still phase recruits does the exact same thing.”
“If you’re not mentally body control with calisthenic Try these routines once a
healthy and committed to tak- poses, the dynamic phase week each (twice if you’re
ing care of yourself,” he says, involves agility work, and the feeling beastly), alongside the
“you’re not going to move for- explosive phase demands daily meditative exercises (see
ward in any fitness capacity.” efficiency and raw power. box at right), to get focused
Toward that end, Grinceri “They’re all different,” he and fit from the inside out.
50 MUSCLE & FITNESS / JUNE 2019 Photographs by Edgar Artiga

By Steve Mazzucchi
GRINCERI’S PEACEFUL
WARRIOR WORKOUTS
TRAINING
WARMUP
DIRECTIONS: Perform the
Clockwise from
following series of stretches before top: The bretzle,
each workout. kneeling hip flexor
twist, scorpion
EXERCISE REPS chest stretch, and
wheel pose.
BRETZLE 20 SEC.
PER SIDE
WHEEL POSE 20 SEC.

TOTAL

T R A I N 30 DAYS TO . . .
TRAINING
WORKOUT 1
EXERCISE SETS REPS
STILL
ARCHER HOLD 3 10
(ON RINGS) *
3
**
DYNAMIC
BODY ROW 3 8–12

(ON RINGS)
EXPLOSIVE
KETTLEBELL 3 8 PER
SNATCH ARM
3
*Left arm to right arm transfers.
FORWARD **Total while getting body to horizontal
STEP DB with 5-second horizontal hold.
OVERHEAD
PRESS
TRAINING
WORKOUT 2
EXERCISE SETS REPS
STILL
L-SIT DIP HOLD 3 10–20
(ON RINGS) SEC.
* 3
DYNAMIC
3
REAR STEP 3 8 STEPS

DEADLIFT PER LEG
EXPLOSIVE
MUSCLE-UP 3 5–8
3
*Working with 5-second pause at
horizontal.

KETTLEBELL
SNATCH
STAY ON
TARGET WITH
PERFORMIX SST
TIPS
>
“When you
wake up, keep your eyes
closed and visualize doing
all you have to do that day.
After a few minutes, you’ll
feel calm and confident,”
Grinceri says.
>
“Hydrating first
thing in the morning
spikes your metabolism,
improves flexibility, and
gives you energy. Think
of one thing to be grateful
for while chugging three
glasses of water.”
>
“Breathe four
to five seconds on the
inhale, hold for four to
five seconds, exhale for
four to five seconds, then
stay with no oxygen for
four to five seconds. Try
10 cycles whenever you
need to recenter.”

T R A I N BODY WE I GHT By M&F Editors
PUT IT
IN REVERSE
Promote hip
health while
packing slabs
of mass onto
your thighs
without
touching a
single weight.
HOW TO DO IT
REVERSE
LUNGE TWIST
1 START WITH
YOUR FEET AT
SHOULDER WIDTH.
2 STEP ONE LEG

BEHIND YOU,
ensuring your knee
is underneath your
hip, and drop into
a lunge.
3 PIVOT YOUR
BACK FOOT so
your back knee faces
outward, making a
perpendicular angle
with your front,
planted foot.
4 RETURN TO
START position
PER BERNAL
and repeat with the

other leg. Do 3 to 4
sets of 10 reps per leg.

YOGA T R A I N
BE A HERO
Boost your leg
HOW TO DO IT
HERO POSE
help you sit upright. Bring
extension—for overall the floor and together, your shoulders down and
limb health and carefully sit on your butt with back, while expanding
your heels touching your your chest and lengthening
better squat hips. For more comfort, you your spine.
mobility—with this can sit on a mat or blanket.
pose from the author
of Yoga for Fighters, many counts as you can
on your knees with palms hold the pose.
Phil Migliarese. facing up or down—this will
JUST
BREATHE
Photographs by Steve Boyle JUNE 2019 MUSCLE & FITNESS 55

T R A I N MOV E OF THE MON T H By M&F Editors
LORD OF can use heavier weight.

Well, trainer and owner of
HOW TO DO IT
ONE-ARM FLOOR
THE FLYES
Iron House Designs, Jim Ryno,
has gone ahead and combined C H E S T F LY E
the moves to bring you a
Trust us, you’ve

unique variation of the flye—
the one-arm floor chest flye.
You’ll be able to better focus
1 LIE DOWN ON THE
floor, legs bent with
feet on the floor, holding a
never done a on one side of your chest by dumbbell in one hand with
dumbbell flye like doing the flye unilaterally, and the other arm extended out
this one. lying on the floor will allow to your side.
W
you to use a heavier bell for
e have little doubt
that you’ve done a
set (or a hundred) of
a greater muscular overload.
(Also, it’ll spare your shoulder
joint, since you won’t be able
2 EXTEND THE
weighted arm up over
your chest, then lower it
dumbbell flyes to extend the joint past the down as you would during
before and have 90-degree mark, which can be a dumbbell flye. Touch the
probably heard of the floor dangerous.) back of your upper arm to the
press, too. Both are basic Give these a try with light floor on every rep without
chest moves. The former is weight before your workout to letting it rest at the bottom.
meant to stretch your muscle warm up your shoulders and
fibers and exhaust the pecs,
while the latter move limits
your range of motion so you
chest, or end your training ses-
sion with four sets of 10 reps
each to finish off your chest.
3 MAINTAIN A SLIGHT
bend in the elbow and
keep the motion slow and
controlled as you raise the
dumbbell back up until it’s
directly above your shoulder,
arm straight.
LOW AND
SLOW
STEVE SMITH

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GNC BEYOND
RAW® By Mark Lelinwalla
PRECISION
BCAA
CONTAINING Want to look like

The Rock? It’s
going to take a
lot longer than
MUSCLE GROWTH ACTIVATOR three months.
Sorry.
BCAA’S
PERFECT
MUSCLE MATH
How much muscle can you really build in a
month? The experts weigh in.
PARTNER
Y
ou’ll hear reports about And celebrity fitness and
a Hollywood movie star nutrition expert Obi Obadike
ADD VELOSITOL &
®
packing on 20 to 30 agrees that packing on 18 to 20

ENHANCE THE POWER pounds of muscle in a pounds in a year is an attain-
OF YOUR BCAA few months. Well, most able goal for a new weight-
Clinically shown to work of the time the number is lifter—which breaks down
in a single dose. skewed, and that added to roughly 1.5 pounds per
weight includes a lot more month—while Brad Schoen-
Accelerates and boosts muscle fat than that actor is willing feld, an NSCA personal trainer,
protein synthesis (MPS) to broadcast. told LiveStrong that a begin-
So that begs the question: ning bodybuilder can add
Promotes lean body mass Just how much muscle can roughly 2.5 pounds per month
someone really put on in to his frame.
a month? “The body doesn’t like to put
Supports quicker muscle recovery
“I think definitely a pound on too much muscle at once,
or two pounds of muscle is because then it requires a
LOOK FOR GNC BEYOND RAW® attainable to do that natu- greater number of calories in
PRECISION BCAA AND OTHER rally,” says Sebastien Lagree, those muscles,” says Lagree,
SPORTS NUTRITION PRODUCTS a former competitive body- who states that the body’s
WITH VELOSITOL. builder and the founder of response to exercise-induced
the renowned Lagree Fitness stress is to adapt instead
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year” of working out because should mention that even one
PER BERNAL
These statements have not been evaluated by newcomers to the gym are to two pounds per month of
the Food and Drug Administration. This product
is not intended to diagnose, treat, cure, or prevent most likely to experience mass gain entails a workout
any disease.
more muscle growth. regimen and a very strict diet.
TRAINING
TIPS
DIET
ADVICE
BAD
JOKES
Celebrity trainer Don Saladino and Muscle & Fitness executive

editor Zack Zeigler discuss everything you wanted to know
about fitness...and some things you won’t expect.
MuscleandFitness.com/REPS
RECIPE OF THE FOOD FOCUS HEALTHY SWAPS CHEAT MEAL
MONTH
EAT
THINKING CAP
WHAT’S
IN THE
FRIDGE THIS
MUSHROOMS
MONTH
LINKED TO LOWER
COGNITIVE DECLINE
/
E A T N EWS
MAKING IT COUNT LEAN TEA
TRACKING CALORIES CAN EA MAY HELP

HAVE THE BIGGEST IMPACT EIGHT LOSS
ON LOSING WEIGHT A new study published in
A recent Duke University study the Journal of Nutritional
looked at 105 participants who
were separated into three group Biochemistry found evi-
one tracked food intake, the dence that green tea can
second tracked food intake and prevent obesity. In the study,
their weight, and the third track mice that were fed a high-fat
both metrics and received diet, with green tea extract
weekly tips and feedback. After
mixed into half of their food,
three months, the first group ha
lost five pounds on average, wh gained 20% less weight than
the second and third group lost mice that followed the same
only six pounds. Researchers green tea protocol with a
concluded that calorie counting standard diet. Scientists
had the most significant effect attribute these benefits to
weight-loss outcomes. The best
part? They used a simple free green tea promoting healthy
app—no need for expensive gut bacteria growth.
subscription services.
T H I S AGA I N
EGGS MAY LEAD TO HEART DISEASE

Participants of a Northwestern University study were
asked what they ate for the previous month to year, and the
study had up to a 31-year follow-up, where it broke down
5,400 cardiovascular events and 6,132 all-cause deaths.

Researchers found that eating three to four eggs per week
was associated with a 6% higher risk of cardiovascular
disease and an 8% higher risk of death.

E A T REC I PE OF THE MON T H By M&F Editors
A GUILT-FREE BURGER
1. Preheat grill to medium.
2. In a bowl, combine bison,
egg, onion flakes, 1 tsp garlic
powder, ½ tsp salt, and ½ tsp
You can lean out while filling up with this black pepper. Form the mix-
low-carb, ultratasty bison burger. ture into 8 patties.
3. Rinse mushrooms and pat
BISON AND 1 lb lean ground bison dry with a paper towel. Re-
(80/20 lean-to-fat ratio) move stems and place on a flat
PORTOBELLO 1 large egg surface, gill-side up. Season
SLIDERS 2 tbsp dried onion flakes with ½ tsp garlic powder, ½ tsp
SERVES 2
1½ tsp garlic powder salt, and ½ tsp black pepper.
1 tsp salt 4. Grill mushrooms for 3
Lean ground bison lends rich- 1 tsp ground black pepper minutes per side. Transfer to a
ness to these bite-size burgers, 8 large portobello paper towel to drain.
and portobello mushrooms mushrooms 5. Grill patties for 4 to 5 min-
subbing as buns provide No-sugar-added ketchup, utes per side. Transfer to a
meaty flavor sans the carbs. tomatoes, onion, lettuce plate; let rest 5 minutes.
Dried onion flakes help bind (optional) 6. For each slider, place a
the patties so they’re easier bison patty between 2 porto-
to shape, and egg whites add bello “buns.” Add desired
more protein and help keep toppings (if using).
QUICK TIP
| | 9
| g
/
By M&F Editors EXPERT ADV I CE E A T
POWER OF Mohr, Ph.D., sports drinks are

a good choice for endurance
sugars found in those sports
drinks. Instead, supplement
THE PULP
athletes, but fruit is better after the fruit with a protein shake
the average weight-training made with skim milk (which
session. “Fruits provide the provides more helpful carbs
necessary carbs, as well as through lactose), or, as Mohr
Post-workout, opt for nutrients, which are great for suggests, just toss the fruit
your body, like fiber, vitamin into the blender while you
natural fruit over C, and a whole slew of other make your post-workout
sports drinks. powerful vitamins, minerals, shake. Greek yogurt with fruit
A
and antioxidants,” Mohr says. is another option.
s soon as you’re done It’s also always preferable As for which particular fruits
with your last set, you to take in natural sugars to go for, check out our sugges-
should be taking in rather than the processed tions below.
quality carbohydrates
Are packed with

fiber and pectin and
aid in digestion, plus
contain potassium
and B6. Are loaded with
vitamin C and
manganese, and they
keep bones dense
and strong.
Contain
anthocyanins in the
pigment, which help
burn stored fat.
Provide a daily dose

of vitamin C, plus a
decent helping of Are loaded with
fiber, vitamin A, vitamin K,
and calcium. potassium, fiber,
and folate, which
helps generate red
blood cells.
/
E A T FOOD FOCUS By Courtney Anaya
BUTTERING
YOU UP
PASS THE GRASS(-FED BUTTER)

Yes, you should spend the extra coin on grass-fed butter. Here’s why.
W
hat’s better for your health than butter? Answer: grass- that the World Journal of
fed butter. This creamy, yellow fat amalgam is packed Gastrointestinal Pathophysiol-
with all sorts of health benefits that you might not even ogy indicated can help con-
be aware of. The science behind grass-fed butter is trol weight by enhancing the
simple: When cows consume grass (their natural diet), hormone leptin, which can
more milk is produced, which also brings more healthy fats and suppress your appetite.
fat-soluble vitamins. Regular butter, most of which comes from Another reason to choose
grain-fed cows, is lower in nutrients, and the grain that’s fed to grass-fed better: heart health.
the cows could contain hormones and antibiotics. The luscious fat is rich in
antioxidants and vitamins A,
According to the Journal cows. Omega-3 fatty acids— D, E, and K—all of which offer a
of Dairy Science, grass-fed DHA and EPA—also share protective mechanism against
butter is packed with five the spotlight with anti-inflam- heart disease. If you’re looking
times more conjugated matory benefits for certain to boost your heart health,
linoleic acid (CLA)—a power- conditions, such as eczema maintain your weight, or
ful fatty acid known for its and arthritis. reduce inflammation, grass-
anti-inflammatory properties And grass-fed butter does fed butter can be found at
and weight-loss benefits—than aid weight loss due to butyr- Trader Joe’s, Whole Foods
regular butter from grain-fed ate, a short-chain fatty acid Market, Aldi, and Costco.

1 FOOD , 5 WA Y S E A T
Cut carbs and the risk of cancer

while boosting your fiber intake
with this cruciferous superfood.
CHEW ON
THIS
2
4
3 5
/
KNOW YOUR ROLL
Not all meatheads are meat eaters. SERVES 1
Roll up this eggplant dish to get a

vegetarian protein fix.
| | | g
Christopher Mohr is a consulting

sports nutritionist for the Cincin-
nati Bengals. mohrresults.com
POWER OF
CHEESE
F O O D S T Y L I N G B Y M AT T VO H R
/ ian Klutch
By Lizbeth Scordo HEAL THY SWA P S E A T
HOT DOGS
Grill guilt-free this summer with a
organic varieties pack a
serious sugar punch, which is
why we say you should stick
with mustard at all costs. Or, if
you can’t resist, be conscious
healthier take on this barbecue staple. of your serving size.
A
t best, hot dogs are plump diet busters that contain more
than 150 calories in just the actual meat alone—then SAUERKRAUT
you’ve got the bun, the toppings, and the fact that you Keep it! “It’s a fermented
know you’re not going to stop at just one. Still, they’re a food, and it has different
summer staple, especially when it’s grilling season. Here’s strains of probiotics than
how to fix up your franks to fit into your healthy lifestyle. you’d get in, say, yogurt or
kefir or kombucha,” Moreno
MEAT BUN says. “Plus, it’s tasty.”
“Processed meats are highly Go for a whole-wheat,
linked to cancers,” says sprouted-grain, or artisanal
Monica Auslander Moreno, sourdough bun. Basically, RELISH
R.D.N., founder of Essence anything that isn’t one of Relish—which is basically
Nutrition. The American those supercheap grocery diced-up pickles—should be a
Cancer Society advises to cut store–brand buns. “Those good addition, but many
back on processed meats, and are just a bunch of white mass-produced brands
the International Agency for flour,” Moreno says. “They contain preservatives and
Research on Cancer cited don’t have much fiber, and artificial dyes. Look for an
them as “carcinogenic to they’re processed and organic version, read the label,
humans.” Instead, fill your enriched grains.” and stick with dill, rather than
buns with grilled shrimp, sweet, which will have some
chicken breast skewers, or kind of added sugar.
organic pork. But don’t MUSTARD AND
overcook it—charred meat KETCHUP
has also been linked to Bad news for you ketchup ONIONS
cancer-causing carcinogens. lovers: Even the all-natural
MEAT
AND GREET
E A T SUPP OF THE MON T H By Frank Steele
ISOPURE INFUSIONS
D
itch the calorie-laden
protein shakes that leave
you feeling weighed
With 20 grams of protein, Isopure down and opt for some-
thing light and refresh-
Infusions is a light and refreshing way to ing instead. Isopure Infusions
build muscle and support recovery. is a fruit-flavored protein drink
that’s got everything you want
and nothing you don’t. And it
all starts with high-quality
ingredients.
SIMPLICITY IS KEY
If you can’t pronounce the
ingredients in your protein
supplement, well, you proba-
bly shouldn’t be putting them
in your body. With Isopure
Infusions, you know exactly
what you’re getting: just five
ingredients packed with 20
grams of 100% rBST-free whey
protein isolate and no artifi-
cial colors, flavors, or sweet-
eners. Each serving contains
just 90 calories, 2 grams of
carbs, and zero fat, plus 4
grams of naturally occurring
BCAAs for an extra dose of
performance—all without any
lactose or gluten.
FIVE DELICIOUS
FLAVORS
Chocolate and vanilla are
staples, but sometimes you
need to mix things up. Iso-
pure Infusions focuses on
refreshing fruit flavors, with
chuggable options such as
Mixed Berry, Citrus Lemon-
ade, Mango Lime, Pineapple
Orange Banana, and Tropical
Punch. Just put one scoop in
M R B I G P H O T O G R A P H Y/ G E T T Y I M AG E S
10 to 16 ounces of cold water—

REFRESHINGLY with or without ice—then wait
POWERFUL a minute after shaking (not
BOTTOM LINE: Available in five
stirring; think James Bond)
fruit flavors and loaded with
20 grams of 100% whey protein as the natural foaming settles
isolate per serving, Isopure and clarifies into a light, fruity
Infusions is a light and refresh- shake. Try boosting your in-
ing way to support your muscle fusion with a dose of Isopure
building and recovery.
Anytime Energy or Isopure
Aminos for added benefits.

D E T I D E A T
HIGH-PROTEIN
VEGAN DIET
Going green doesn’t mean your protein intake
should tank. Here’s everything you need to
know about this muscle-friendly vegan diet.
WHAT IT IS THE PROS
BEST FOR
THE CONS
DID YOU
KNOW?
/
E A T SPOT L I GHT By Ron Brown
FIGHT FAT
Lipo-6 Defining
Gel is clinically
formulated to burn
fat, even in your
most stubborn
areas. The fast-
acting formula
will help you get
the leaner body
you want to meet
your fitness and
aesthetic goals.
T HE SCI EN C E
Lipo-6 Defining Gel features
six key ingredients.
THEOPHYLLINE
This ingredient causes an
increase in lipolysis—the
breaking down of fat cells.
YOHIMBINE
Yohimbine penetrates into fat
cells and blocks a receptor that
triggers lipolysis shutdown.
LIPO-6 DEFINING GEL

The result: prolonged fat loss.
CAFFEINE
When applied topically, caf-
This fast-acting formula targets stubborn feine increases a chemical in
fat to boost definition and help you reach fat cells known as cAMP, which
causes the release of fatty acids.
your fitness goals.
W
RESVERATROL
e all have it. It’s clinically formulated to
Stubborn fat that, deliver fat-burning ingredients Resveratrol increases energy
no matter how much straight into the areas you expenditure by fat cells by
we work out, just want to target. That means less mimicking calorie restriction.
doesn’t seem to go visible fat and more defini-
away. It can accumulate tion—a potent one-two punch.
18B-GLYCYRRHE-
TINIC ACID
anywhere, but for most
guys, it settles around the HOW TO USE IT This stuff blocks the enzyme
midsection—an area that’s in Apply Lipo-6 Defining Gel to that increases cortisol, the
a constant battle between your stomach, love handles, stress hormone that signals
good and evil. In this case, or wherever else you want a your body to store fat.
crunches and cardio in fat-burning boost. You’ll feel a
column A, and hot wings and mix of warming and cooling SYNEPHRINE
beer in column B. So, if you’ve sensations on the application Synephrine causes an increase
got the opportunity to give area. Then just go about your in energy expenditure to
yourself an edge, take it. day as it gets to work. The gel help you burn more calories,
Lipo-6 Defining Gel by is fragrant-free and nongreasy whether you’re training or on
Nutrex can provide that edge. and won’t stain your clothes. a rest day.

By M&
STEAK YOUR
CLAIM
Skip your local
greasy grill the next
time you’re craving
a steak sandwich
and make this
version on
your own.
PROTEIN
POWER
GRILLED
NEW YORK
STRIP STEAK
HOAGIE
SERVES 1
¾
1 tbsp low
1 tbsp light mayonnai
1 dash chili powder
6 oz lean New York strip cream, may
steak powder.
Salt and pepper, to taste 2. Preheat grill. Season steak
2 slices Muenster cheese with salt and pepper. Grill
CLAIRE BENOIST
1 sesame hoagie roll steak to desired doneness;

THE MACROS
1 small bunch watercress when steak is nearly done, top
2 slices beefsteak tomato
¼ Vidalia onion, thinly sliced
with Muenster and allow
cheese to melt slightly.
664
CALORIES | 67g
PROTEIN | 28g
CARBS | 28
FAT
g

STARTER’S
GUIDE
2019
b u t s
s i c n e r
h i s ba begin
T f o r t t o a
p l n
a eprin ul.
a l a
brut your bluy over, hC . S . C . AS .
is l - bod M E A D O W AS R A R T I G
totK OaU T B Y RJ OA HP NH S B Y E D G
G
WOR PHOTO
POWERED BY
BRETT KAHN
BIRTH DATE:
Nov. 7, 1984
HEIGHT: 5'10"
CONTEST WEIGHT:
190 lbs
RESIDENCE:
Charleston, SC
INSTAGRAM:
@brettkahn
/
STA RT E R’S GU I DE
MIND THE MUSCLES

WHILE MOST BEGINNER
programs focus on compound
moves, such as the Big Three—
bench press, squat, and deadlift—
performed with heavy weight and
low reps, Meadows feels that
neglects a necessary component
of becoming a bodybuilder: the
mind-to-muscle connection.
Mountain Dog training focuses
on maximum muscle growth
(hypertrophy) by using isolation
exercises performed on machines
as a method of developing this
all-important link.
“Isolation exercises develop
powerful neuromuscular inner-
vation and neural drive, aka the
mind-to-muscle connection, by
placing mental and neurologi-
cal focus on a targeted muscle
group,” Meadows explains. “If
you cannot contract a muscle in
isolation, you’ll never be able to
fully contract it in a compound
movement.”
HOW 1 MUSCULAR
DAMAGE 2 MECHANICAL
TENSION 3 METABOLIC
STRESS
MUSCLES The breakdown of

muscle fibers is
Colloquially
referred to as “time
Metabolic stress
refers to the
GROW achieved primar-

ily through
eccentric contrac-
under tension”
(TUT), mechanical
tension is the
high-energy
demands that
exhaust muscles
Mountain Dog tions (the negative window of time in of their stored
training utilizes portion of a rep). which a muscle is glycogen and
three scientifically There are associa- actively contract- create the “burn”
proven principles tions between ing. Weight effect during
for muscle growth. eccentric contrac- training differs prolonged TUT.
tions and soreness, from other forms Lighter weight
elevation of of exercise be- can cause more
protein synthesis, cause more TUT metabolic stress
hypertrophy, and demands maximal than heavy
strength increases. fiber recruitment, weight, resulting in
which leads to subsequent
muscle growth. muscle growth.

TRAINING SPLIT
DAY 1 Legs DAY 4 Back

and biceps
DAY 2 Chest,
shoulders, DAY 5 Off
and triceps
DAY 6
DAY 3 Off Repeat
cycle
INTENSIFY
DAY 1
LEGS
D AY 1
LEGS
EXERCISE SETS REPS GOAL
FANTASTIC 4
Each workout is organized
into four distinct phases to
BARBELL SQUAT 4 6 TRAIN EXPLOSIVELY
achieve optimal hypertrophy
1 while building strength and
*
preventing injury.
BARBELL STIFF-LEG 4 10 WORK MUSCLE FROM
DEADLIFT ** STRETCHED POSITION PHASE 1
2 PRE-PUMP ACTIVATION
EXERCISE This movement is
*Use the heaviest weight possible while still achieving a full range of motion. Hold
each contraction for 3 seconds at the movement’s apex. Do 10 partial reps from easy on your joints, tendons, and
the bottom after the set. ligaments. It allows you to feel
**Bend your knees at the bottom of the lift. the target muscle, serving as a
warmup for the compound
movement. This exercise is not
an isolation movement designed
to pre-exhaust; it’s used to pump,
not fatigue, the target muscle.
PHASE 2
EXPLOSIVE EXERCISE
This exercise is a compound
barbell movement in which the
weight is lowered under control
and driven up hard and fast. Sets
are done by gradually adding
weight until you lose speed and
can barely keep the bar moving.
PHASE 3
SUPRA-MAXIMAL PUMP
EXERCISE Your intention is to
maximize blood flow and
metabolic stress. You’ll hammer
the target muscle with high-
intensity techniques and pump
it to its limit with dropsets,
partial reps, and forced reps.
PHASE 4
LOADED STRETCHING
EXERCISE The goal is to get a
complete and safe range of
motion with the target muscle
being fully elongated. In addi-
tion to these dynamic loaded
stretching moves, do loaded
static stretching at the end of the
workout to encourage greater
elongation of the muscle belly.
Shot on location at Matrix Fitness Club, Astoria, NY JUNE 2019 / MUSCLE & FITNESS 79
DAY 2 INCLINE
DUMBBELL
PRESS
CHEST, SHOULDERS,
Lie back on an incline
bench with a dumbbell
in each hand. Drive
through your heels and
press the weights up
until they’re over your
AND TRICEPS
chest. Lower them
back under control.

ABS
Train abs twice a week on any
two days of your choosing.
PICK ONE LOWER-ABS
EXERCISE FROM THE
FOLLOWING LIST AND DO
2 SETS OF 25 REPS.
Hanging leg raise
Leg raise with elbows

supported on pad
Hanging leg raise
Decline bench leg raise
PICK ONE UPPER-ABS

EXERCISE FROM THE
DECLINE BENCH INCLINE SITUP FOLLOWING LIST AND DO
LEG RAISE Lock your feet under the pads of 2 SETS OF 15 TO 25 REPS.
Lie back on a decline bench and an incline situp bench and lie back
grab a sturdy part of it, behind on it. Cross your arms over your Incline situp
your head, with both hands. Raise chest and brace your core, sitting
your feet up and then lift your hips up until your back is off the bench.
Lower yourself back with control.
Rope pulldown/crunch
off the bench. Lower your legs
slowly back to starting position.
Band crunch
D AY 2
CHEST, SHOULDERS, AND TRICEPS

3
BARBELL INCLINE PRESS * 6 8 TRAIN EXPLOSIVELY
STRETCH PUSHUP ** 2 10 WORK MUSCLE FROM

STRETCHED POSITION
SEATED SMITH MACHINE PRESS 3 6 TRAIN EXPLOSIVELY

1
ROPE PUSHDOWN 4 12, 12, 10, 10 SUPRA-MAX PUMP

2
*Do not let the bar touch your chest.

**Place your hands on two kettlebell handles or dumbbells, set wider than
shoulder width, so your body is in a wide-grip pushup position. Do a pushup,
sinking very low. Drive up to return to the starting position.

DAY 4
BACK AND BICEPS

DUMBBELL
PULLOVER
Lie down on a bench, holding
a dumbbell with two hands.
Lower it behind your head,
then bring it back up.
2019 STARTER’S GUIDE STACK
IMPACT IMPACT PUMP ISOFLEX

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breakdown and with this electrolyte ing beaten down, Impact Igniter but but really, we love
enhance your water’s formula that delivers energize with this with none of the the Scoop-Lock tech-
flavor with this 25 grams of carbohy- fully dosed, pre- caffeine. Perfect nology, which pre-
amino acid blend. drates per serving. workout formula. for night owls. vents scoop loss.
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EZ-BAR
PREACHER CURL
Sit on a preacher curl bench and drape arms,
holding an EZ-bar, over pad. Curl weight up.
HAMMER CURL
Stand tall, holding a dumbbell in each hand.
Curl one up to your shoulder and then curl the
other one up.
BAND CRUNCH
Loop a band around a sturdy object, such as
a pole or the top of a bench press. Get inside
of the band and grab the other end with both
hands. Crunch down until abs contract.
D AY 4
BACK AND BICEPS

* 2 8
DEADLIFT 4 6 TRAIN EXPLOSIVELY
DUMBBELL PULLOVER 2 10 WORK MUSCLE FROM

STRETCHED POSITION
** 2
EZ-BAR PREACHER CURL *** 2 10 SUPRA-MAX PUMP
*Place one end of a barbell in the corner of a wall. Load plates on the opposite
end. Stand parallel (facing) to the bar. Grab the end of the bar with an overhand
grip—this will be the short side of the barbell. Row the barbell toward your rib cage,
similar to a one-arm dumbbell row.
**Do 5 partial reps from the bottom after each set.
***On the last set, have a partner give you 4 forced reps or do a dropset.

84 MUSCLE & FITNESS JUNE 2019
REE GRILLING >
E
VEN IF YOU’RE NOT ONE IN EVERY 100
people with celiac disease—an intolerance to gluten (a
group of proteins stored in starch) that causes issues like
bloating, diarrhea, and joint pain—ditching gluten has
been linked to improved digestion, lowered cholesterol,
and increased energy. It’s popular enough that the
gluten-free market is projected to be worth $7.5 billion
by 2020. Here, we list our favorite gluten-free grilling
recipes to try. Bonus: Most of these are low-carb. Just think of it
as one more benefit to giving up gluten.
chill for 2 hours.

PORK BANH MI 2. In a medium bowl, stir
STACKS sugar and salt with 2 tbsp hot
SERVES 4 water until sugar is dissolved.
Stir in ⅓ cup rice vinegar.
⅓ cup + 2 tbsp rice vinegar Add carrots, cucumber, and
2 tbsp tamari soy sauce radish. Toss to coat and let sit
1 tbsp fish sauce 30 minutes.
2 tsp sesame oil 3. In a small bowl, mix together
2 garlic cloves, minced mayonnaise and chili sauce.
1 lb pork tenderloin 4. Heat grill to medium-high.
1 tbsp sugar Grill pork, turning a couple
1 tsp salt of times, until internal tem-
1 cup matchstick-cut carrots perature reaches 145°F, about
1 cup matchstick-cut 12 minutes. Let pork rest
cucumber 5 minutes, then thinly slice.
½ cup thinly sliced radish 5. Brush both sides of bread
½ cup mayonnaise slices with oil. Grill until
2 tbsp sriracha chili sauce toasted on both sides.
4 slices gluten-free bread 6. Spread chili mayo on bread
Oil for grilling and top with pork, pickled
⅓ cup chopped cilantro vegetables, and cilantro.
1. In a small bowl, whisk

MARCUS NILLSON
together 2 tbsp rice vinegar,

soy sauce, fish sauce, sesame
g g g
oil, and garlic. Pour marinade
in a zip-top bag; add pork and

DRY-RUB
GRILLED HOT
WINGS
SERVES 4
2 lbs chicken wings

2 tbsp olive oil
1 tsp garlic powder
1 tsp black pepper
1 tsp hot paprika
1 tsp onion powder
1½ tsp crushed red pepper
1 tsp cayenne pepper
Gluten-free hot sauce
1. Heat grill to medium-high.

Rub chicken with olive oil.
2. In a small bowl, mix
together spices. Rub wings
with spice mix.
3. Grill wings on both sides
until cooked through. Drizzle
with hot sauce to taste.
C H R I S T O P H E R T E S TA N I ; M A R C U S N I L L S O N
G LU T E N-F R E E G RU B
TOFU STEAKS
WITH PEACH
SALSA
SERVES 4
1 block extra-firm tofu

Oil for grilling
Salt and pepper
2 peaches, halved and pitted
1 red bell pepper, cut into
4 slices
½ cup quartered cherry
tomatoes
¼ cup finely diced red onion
1 small jalapeño, seeded and
minced
⅓ cup sliced basil
Juice of ½ lime
1. Slice tofu lengthwise into

2 slabs. Line a cutting
board with a couple of
paper towels and CHEF’S TIP
place tofu on top.
Cover with more
paper towels and
press gently to
extract water.
2. Heat grill to medium-
high. Brush both sides of
tofu with oil and season
with salt and pepper. Grill tofu
until grill marks appear, about
4 minutes per side.
3. Brush peaches and red bell
pepper with oil. Grill until
tender and some dark marks
appear, flipping once. When
cool enough to handle,
remove skin from peaches.
4. Dice peaches and red bell
pepper and place in a bowl.
Add tomatoes, onion,
jalapeño, basil, salt to taste,
and lime juice and gently
toss together.
5. Top tofu with peach salsa.
g g g
JUNE 2019 MUSCLE & FITNESS 87

MINI STEAK
TACOS IN
LETTUCE CUPS
SERVES 4
1 lb grass-fed flank steak

8 butter lettuce leaves
(use inner leaves)
1 red bell pepper,
thinly sliced
MARINADE:
1 tsp smoked paprika
1 tsp chili powder
Zest of 1 lime
¼ cup olive oil
2 tsp salt
AVOCADO SALSA:
1 large avocado, diced
1 Roma tomato, diced
1 tbsp chopped cilantro
Juice of ½ lime
Salt and pepper, to taste
1. Heat grill to high.

In a small bowl,
whisk togeth-
er marinade CHEF’S TIP
ingredients.
Rub mari-
nade into
steak. Grill
steak 3 to 5
minutes per
side for medium-
rare to medium.
Let rest 5 minutes
before slicing.
2. In a medium bowl, mix
together salsa ingredients
and chill for 5 minutes.
3. Place some steak in each
lettuce leaf along with some
red bell pepper and a
spoonful of avocado salsa.
M OYA M C A L L I S T E R
g g g

/
GRILLED
PEACHES WITH
GREEK YOGURT
SERVES 3
3 peaches, halved and pitted

Oil for grilling
2 cups plain, whole-milk 2. In a medium bowl, mix
Greek yogurt together yogurt and honey.
¼ cup honey 3. Top peaches with yogurt
Cinnamon powder mixture and cinnamon.
1. Heat grill to high. Brush

peaches with oil. Grill face-
down until peaches start to
soften and grill marks appear.
C H R I S T O P H E R T E S TA N I ; M A R C U S N I L L S O N
G LU T E N-F R E E G RU B
CHEF’S
TIP
SERVES 2
1. Heat grill to medium and thyme, lemon zest, and salt

grease grill grate with oil. and pepper to taste. Bring to a
2 sa o stea s ( c t c Examine salmon for pin bones boil, then reduce heat to
and 6 oz each) by rubbing fingers over medium-low and simmer,
Salt and pepper surface; remove any with uncovered, for 15 minutes. Stir
1 shallot, finely chopped tweezers. Brush salmon with in remaining 1 tsp vinegar.
2 garlic cloves, minced oil and season with salt and 3. Top salmon with blueberry
2 tsp minced fresh ginger pepper. Grill salmon for 4 sauce and serve with lemon
1 cup fresh or frozen minutes per side, or until just wedges, if desired.
blueberries barely cooked through.
2 tsp balsamic vinegar 2. Heat 2 tsp canola oil in a
1 tsp honey skillet over medium heat.
2 tsp fresh thyme Add shallot, garlic, and ginger;
1 tsp lemon zest cook 2 minutes. Add blue- g g g
Lemon wedges (optional) berries, 1 tsp vinegar, honey,

PERFECTLY
PREPARED
DELTS
> Tired of your steady diet of
presses and laterals? Two-time
Arnold Classic Figure champ
CANDICE LEWIS-CARTER dishes
up a five-move delt routine to
break your shoulder rut.
BY MICHAEL BERG /// PHOTOGRAPHS BY IAN SPANIER
A
s important as great shoulders are to a beautiful physique, the with M&F about her decision
workouts that craft them can be pretty mundane. Just like the and what comes next.
monotony of a leaning-out diet—“Chicken breast, rice, and
vegetables, again?”—advice on training delts has always re- Did you know you were
volved around seated presses and lateral raises, ad nauseam. retiring before competing at
If you’re sick of it all, Candice Lewis-Carter has an exciting the 2018 Figure Olympia?
new recipe for you. The 2017–18 Arnold Classic Figure champ I knew beforehand—I kept it
and all-time winningest figure pro—who recently announced that between my husband and closest
she was stepping away from competition to start a family—has her friends and family. It’s why I was
own delt routine that doesn’t rely on any of those traditional moves. so emotional backstage. To get so
Here, she serves up a five-course delt developer that she’s used to close to the mountaintop and end
perfect her showcase body part. Ready to give it a try? up losing by one point was dis-
appointing, but at the same time,
I’ve always been taught to count
my blessings and take everything
in stride.
CANDICE GETS CANDID
After the 2018 Figure Olympia, start a family with her husband, How did knowing it was
Candice Lewis-Carter let the Wahhab Carter. Four years ago, your last show affect
world in on a secret—the 34-year- she received a stunning diagno- your preparation?
old, 13-time champ in the IFBB sis: polycystic ovary syndrome It changed everything, from
Professional League was stepping (PCOS), a disease that can cause the way I worked out to how I
away from competition to try to fertility issues. Recently, she spoke planned my meals. I reached a

C A N DIC E L EW I S- C A RT E R
new level in my training I didn’t

CANDICE’S DELT
WORKOUT
even realize that I was capable of.
Don’t get me wrong, I’ve always
trained extremely hard, but this
last year was more intense and
more of a physical and spiritual
journey. I felt like I was training
with the weight of the world on
my shoulders every day for about N O T- S O - B O R I N G
four and a half months.
BUILD BOULDER SHOULDERS
Would you ever consider EXERCISE SETS REPS
returning to competition?
I never say never, but my main 4
priority is starting a family. We’ll ROTATOR CUFF DUMBBELL RAISE 4 20 PER ARM
see how I feel after some time
away from the stage. I’ve heard 3
of competitors having the urge to
compete right away after having a
AROUND-THE-WORLD 3 10 PER DIRECTION
child, while others fully embrace 4
motherhood, so it will depend on
my mindset once I’m at that stage
of my life.
You received a PCOS

diagnosis at age 30. Did you
sense something wasn’t right
before then?
Looking back now, I do realize
something was going on around
age 20 but didn’t think much of
it. I’ve always had symptoms of
PCOS, which can go undetected
because they’re basic, like acne,
fatigue, belly fat, and an irregular
menstrual cycle. I felt those things
were normal as I was growing old-
er. Around age 30, I immediately
knew something within my body
I REACHED
A NEW LEVEL
IN TRAINING
THAT I DIDN’T
KNOW I WAS
CAPABLE OF.

AROUND-THE-WORLD
TARGETS: ANTERIOR, MIDDLE, AND POSTERIOR DELT HEADS; ROTATOR CUFFS
Transitioning from bus drivers at 9 and 3. From there, lift the

(below) to around-the-worlds is weight up and to one side, circling
easy, as you’ll be using the same it around your head by moving
25-pound plate. Only this time, your arms. You’ll feel your shoul-
you’ll be circling it around your der muscles firing as the plate
head, which targets all three makes its revolution all the way
heads of your delts. around. Continue this motion 10
DIRECTIONS: Hold the weight times, then reverse direction for
plate in front of your chest, hands 10 revolutions.
STYLING BY SARA ACEVEDO. HAIR AND MAKEUP BY NADIA SHALINI
DUMBBELL Y-RAISE
TARGETS: MIDDLE DELTS
The Y-raise keeps the middle delt head
engaged throughout the exercise, as
compared with the lateral raise, in which
it relaxes in the down position.
ANTERIOR AND MIDDLE DELTS DIRECTIONS: Start with a dumbbell in
each hand, palms facing forward and
get challenging in a hurry, since it Slowly rotate the plate as far to elbows slightly bent. Raise both dumbbells
keeps your shoulder muscles under one side as you can, as if you were simultaneously upward and out, until both
stress as you hold a weight plate out turning a steering wheel. Go as far arms resemble the letter Y. You should feel
in front of your body for a while. as is comfortable and then reverse a strong contraction in your delts as you
DIRECTIONS: Hold a 25-pound the motion. Once to each side equals hold that position for a count, then lower
plate straight out in front of you with a full rep. your arms back to the start.

C A N DIC E L EW I S- C A RT E R
had shifted even more. I noticed I UPRIGHT BAND ROW

wouldn’t see positive results until TARGETS: ANTERIOR AND MIDDLE DELTS
much later in my contest prep—I
Lewis likes these as a finisher. She band with an overhand grip, hands
was now doing up to three and chooses a medium resistance band, together. At the start, your hands
a half hours of cardio and one to one that allows her to get about should be in front of your hips. From
two hours of weightlifting just to 20 reps, preferring that to dumbbells there, bend your arms as you raise
get my body fat to drop. or a barbell for the continuous them—your elbows should point out
tension the band provides. to the sides as you pull the band up
DIRECTIONS: Stand with your feet toward your face. Once your hands
How did the diagnosis impact shoulder-width apart, a band running reach chin level, pause and squeeze
you in that moment? directly under your feet. With arms for a moment, then reverse the
The day I was officially diagnosed down and elbows straight, hold the motion under control.
caught me by total surprise. I was
going in for a yearly checkup. As
the ob-gyn was doing the exam,
she casually pointed out a small
black mass that was circular in
shape, then counted six cysts.
She asked, “Have you ever been
diagnosed with polycystic ovarian
syndrome?” I couldn’t even ask
I FOCUS ON
CARDIO,
MAINTAINING
A HEALTHY
WEIGHT, AND
PUTTING THE
RIGHT FOODS
IN MY BODY.
her what it was before my entire

body went cold and my mind
went blank. It took me a few days
of doing my own research before I
told my husband.
How does PCOS affect your

efforts to have a child?
My husband and I are now in the
first steps of trying to get preg-
nant, and that consists of tracking
ovulation and taking my basal
body temperature every morning,
along with prenatal vitamins. It’s
been four months, and we’re still
hopeful this month or next month
will be it. It’s emotional and

embarrassing at times, but I feel
I have prepared myself as best as
I can for the unknown. Our next
steps will be to exhaust all of our
options to have our baby.
How has having PCOS

changed your outlook on life?
I’m focusing on the good, and
gaining self-awareness in order
to help others in any way I can.
There are many ways to ease some
of the symptoms, like cutting out
sugar, eating fewer carbs, add-
ing more vegetables to your diet,
and working out. You can live a
healthy and happy life with PCOS.
The possibility of having a child
may be harder, but it is possible.
How are you going to

approach training now that
you’re not competing?
My training intensity went from
10 to about a 5. I focus on cardio,
maintaining a healthy weight,
and putting the right foods in my
body. I absolutely love yoga, so
I practice a lot at home to relax,
as PCOS causes depression and
anxiety because of the hormone
imbalances.
In what other ways are you

keeping busy?
I’m working on some projects,
including a TV show, and I’ll also
continue to travel around the
world thanks to my sponsors,
Yamamato Nutrition and Six
Deuce Leggings. I enjoy a strong
relationship with the FitExpo
ROTATOR CUFF DUMBBELL RAISE team, too, and just returned from
TARGETS: ROTATOR CUFFS
trips with them to San Diego and
Los Angeles. I have my second-
Lewis-Carter prefers to do these dumbbell in each hand, to help with
one arm at a time so she can balance, and keep one arm parallel annual Candice Carter Classic
focus on each rotator cuff complex with the floor, elbow bent 90 coming up, and I train figure
individually. She errs on the side of degrees. Keeping your core tight and competitors, with about 20 on my
using a lighter dumbbell—because the rest of your body still, twist the current roster. But most import-
the rotator cuff is small relative to bent arm up to bring the dumbbell ant, after five years of marriage,
the deltoids, going too heavy makes upward in an arc toward the ceiling,
it more likely that larger muscles then return it deliberately along the Wahhab and I are excited about
will come into play. same path. Complete 20 reps with the next chapter in life together.
DIRECTIONS: Stand upright with a one arm, then switch. I look forward to announcing the
birth of our baby.

This full-body,
ballbuster circuit
program will get
you in and out of the
gym in 25 minutes
every day—with a
pump and sweat so
good, you’ll wonder
why you haven’t always
trained like this.
B Y K E V I N L I L LY, C . S . C . S .
PHOTOGRAPHS BY PER BERNAL

It’s not efficiency for efficiency’s sake.
Getting in and out of the gym in 25
minutes wouldn’t be an attractive
proposition if your gains had to be
shortchanged in the process. After all, we
believe most M&F readers are like us,
and we don’t mind spending a long time
in the gym. We find refuge in the iron,
and we’re not looking for any shortcuts.
With that said, speeding up your
training sessions can work to your
benefit. Keeping your heart rate elevated
helps burn fat and raises your metabolism.
While the goal of this program is not to
add muscle size—we want to get you
ripped—there is enough volume to ensure
you’ll harden the muscle you’ve got.
The first circuit has three moves to
develop power and one for aesthetics; the
second circuit features one power move,
two strength builders, and an aesthetic
finisher. On each day, do Circuit 1 twice,
then do Circuit 2 twice, resting two
minutes between circuits. Don’t rest
between exercises.
Lastly, you’ll wrap things up with an
all-out cardio burst. To keep things
interesting, this is a different activity
every day. To minimize unwanted rest
periods, lock down the equipment and
real estate you need prior to your first
rep. Once you get started, the next real
break you take will be the one on the car
ride home.
STRAIGHT-ARM
CABLE PULLDOWN
Attach a straight bar to a high-
cable pulley station. Extend your
arms and grasp it with a double-
overhand grip. Keep elbows
extended as you flex your lats and
pull the bar down to your waist.
25-M I N U T E WOR KOU T
1
CIRCUIT 1
EXERCISE REPS
CIRCUIT 2
EXERCISE REPS
BARBELL
CURL
Grab a fixed or loaded
straight bar just out-
side hip width. Curl the
weight up; squeeze
your biceps hard in the
CARDIO BURST: peak position.
SWISS BALL
LEG CURL
Lie on the floor and rest your
heels on top of a Swiss ball.
Flex your core as you lift your
hips off the floor to keep your
body in a straight line. Pull
your heels toward your butt,
flexing your hamstrings as
the ball rolls.
HAMMER
CURL
Grab a pair of dumb-
bells using a neutral
grip (palms facing in).
Curl the weights up to
your shoulders, one
arm at a time, alter-
nating each rep.
Squeeze at the top.

DUMBBELL
ONE-ARM
2
UPRIGHT ROW
Hold a single dumbbell
in front of your waist,
your palm facing you.
Pull the weight up your
body to your chin,
flaring your elbow out.
CIRCUIT 1
EXERCISE REPS
*Jump off a box, landing softly in the

bottom of a squat.
CIRCUIT 2
EXERCISE REPS
CARDIO BURST:

STATIC ISOLATED
MIDRANGE
PUSHUP HOLD
Get into a pushup position
and press up but stop shy of
a lockout, with your elbows
still bent. Hold the position for
60 seconds. This works like a
plank but with a lot more work
for your arms.
CIRCUIT 1 CIRCUIT 2
EXERCISE REPS EXERCISE REPS
3 CARDIO BURST:

DB PULLOVER
4
Lie on a flat bench and hold
up a single dumbbell, your
hands on the underside of the
top plate. Extend your arms
behind you so they’re parallel
to the floor, then lift the
weight back up.
EXERCISE REPS
*
*Per side.
EXERCISE REPS
*
**
***
*Per side.
**Do a front raise, then spread your arms
to form a T.
***Do a lateral raise, then bring your arms
to the front of your body. Lower and repeat.
CARDIO BURST:
MEDICINE BALL
WALL SLAM
Hold a medicine ball and
stand perpendicular to a
wall. Swing the ball away
from the wall, then explo-
sively toward it, releasing
it into the wall. Do equal
reps on both sides.

MEDITERRANEAN
ESSENTIALS
If you’re going to follow the Mediterranean diet,
familiarize yourself with these 12 must-have foods.
BY TOBY AMIDOR, M.S., R.D.
T
HE LIST OF REASONS TO amounts of red meat and dairy) that
follow the Mediterranean diet the diet’s guidelines promote. The diet
is growing. In addition to being is, obviously, based on what people who
named the “Best Diet Overall” in live by the Mediterranean Sea eat—so
January by U.S. News & World some specifics may vary from culture to
Report, numerous studies have culture, but the overall plan remains
come out linking the diet to better the same: Load up on the olive oils of
brain function, exercise performance, the world and toss the butter and
and weight loss. The praise has to do cream. To get you started on the
with the sensible, logical menagerie Mediterranean diet the right way,
of fish, fruit, healthy fats, vegetables, we’ve showcased 12 essential foods
grains, herbs, and spices (with smaller you’ll need in your home at all times.

M E DI T E R R A N E A N DI E T L I ST
Olive Oil
This oil is known to provide a
healthy dose of heart-healthy
monounsaturated fat. Replacing
saturated and trans fat with
unsaturated fat, like olive oil,
can help lower your risk of heart
disease. Research has shown that
monounsaturated fats may lower
total cholesterol and your “bad”
LDL cholesterol.
Although olive oil is certainly
a healthy choice, it does come
with a hefty calorie tag at 120
calories per 1 tablespoon. When
you do use it in dressings and
marinades and when cooking, aim
for 1 tablespoon per person.
Tomatoes
This fruit is a staple of the
Mediterranean diet, appearing in
recipes from breakfast through
dinner—and it’s no wonder, based
on its deliciousness and nutrition
profile. One medium tomato has
just 25 calories and is an excellent
source of the antioxidant vitamins
A and C and a good source of
potassium, folate, thiamine, and
vitamin B6. Processed tomatoes,
as in canned products, are also
part of many Mediterranean
recipes and do contain a phyto-
nutrient called lycopene. This
powerful antioxidant is more
prevalent in cooked tomatoes
compared with fresh and has
been linked to helping reduce
heart disease and cancer risks.
Garlic
This aromatic vegetable adds
a ton of flavor for few calories
to many Mediterranean dishes,
while also providing small
amounts of B vitamins and
calcium. Garlic also contains
the phytonutrient allicin, which
has antibacterial properties.
When selecting fresh garlic,
choose heads that are firm. To get
the best quality out of your fresh
garlic, store it in a cool, dark place

BEANS
Whether black, white,
red, or any variety in
between, this com-
plex carb is serious
brain food and boasts
a ton of nutrients. A
half-cup of canned
or home-cooked
black beans provides
approximately 110
calories and 7 grams
of protein. If sodium
is something you’re
worried about with
the canned variety,
low-sodium and
no-salt-added op-
tions are available.
Research also shows
that rinsing canned
beans can decrease
their sodium content
by up to 40%.
for up to three months. Once the countries where fish consumption saturated fat, and 6 grams of
bulb has been broken up into was higher. In addition, a more protein. They’re also an excellent
cloves, use within 10 days. recent meta-analysis with more source of vitamin E, magnesium,
than 150,000 participants looked and manganese and a good
Salmon at the relationship between fish source of fiber, copper, phospho-
O P E N E R A N D T H I S S P R E A D : G E T T Y I M AG E S
This heart-healthy fish is consumption and depression. rus, and riboflavin. What’s more,
brimming with omega-3 fats, Researchers found that those who a 2012 study in the American
which improve brain function regularly consumed high levels of Journal of Clinical Nutrition
and help lower total cholesterol fish were nearly 20% less likely to found that 1 ounce of almonds
and triglycerides. Research has have depression compared with has just 129 calories, rather than
also suggested that there may be folks who did not eat much fish. 160, which was what had been
a connection between mental previously thought.
health and omega-3 consump- Almonds
tion. A study in The Lancet found One ounce of almonds (about Dates
that the prevalence for major 23 nuts) has 13 grams of heart- This sweet fruit is native to
depression was reduced in healthy unsaturated fat, 1 gram of the Middle East, where many

M E DI T E R R A N E A N DI E T L I ST
CHICKEN
Chicken is certainly
a lean choice and
is used in a variety
of Mediterranean
recipes. But don’t
count out the dark
meat. The difference
in calories between
a boneless, skinless
chicken breast and
skinless chicken
thighs is not much,
and the dark meat
imparts delicious
flavor to dishes. Opt
for 3- to 4-ounce
portions and remove
the skin before eating
to cut down on the
saturated fat.
countries border the Mediter- concluded that dates can help for men. A serving of wine is
ranean Sea. Up to 70% of the prevent heart disease, specifically defined as 5 fluid ounces.
dry weight of the fruit is sugar; the hardening of the arteries.
however, dates also come with In addition, dates may also help Greek Yogurt
numerous nutrient and health with bowel health and decrease This thick, creamy yogurt—
benefits. the risk of colorectal cancer, made from straining most of
One pitted Medjool date con- as concluded by a 2014 study the liquid whey from regular
tains 66 calories, 18 grams of published in the Journal of yogurt—has double the protein
carbs, 16 grams of sugar, and Nutritional Science. and 40% less sugar and sodium
small amounts of more than 16 than the traditional kind.
nutrients, including B vitamins, Red Wine Although Greek yogurt isn’t
potassium, calcium, magnesium, Numerous studies have linked necessarily from Greece, thick
fiber, calcium, and manganese. the polyphenol antioxidant yogurts can be found in many
They also provide powerful anti- resveratrol found in red wine to countries by the Mediterranean
oxidants, such as polyphenols, heart-healthy benefits, specifically Sea. Greek yogurt also contains
anthocyanins, and carotenoids. helping protect the lining of blood live, active cultures, which can
A study published in the vessels in your heart. But that help with gut health. It’s a
Journal of Agriculture and Food doesn’t mean you can freely down lactose-intolerant-friendly food
Chemistry looked at the effects bottles of the red stuff. The and may be better for folks
of eating dates on blood sugar 2015–20 dietary guidelines for officially diagnosed with the
and triglycerides (or blood fats) Americans recommend that if you condition. Greek yogurt has
in healthy people and found do choose to drink, then do so in 4 grams of lactose per half-cup,
that the fruit did not worsen moderation, which is defined as a which is a third the amount of
either. Researchers in the study maximum of two drinks per day lactose found in 1 cup of milk.

Whole-Wheat
Couscous
HUMMUS
Besides chickpeas, basic hummus recipes in-
clude tahini (sesame seed paste), olive oil, garlic,
and spices. Two tablespoons of store-bought
hummus contains about 70 calories, 5 grams of
fat, and 2 grams of protein. Although the ingre-
dients are certainly healthy, portion control
should stay in check—between 2 and 4 table-
spoons—since it’s calorically dense. Hummus
can be served as a dip with fresh vegetables or
used as a condiment for sandwiches.

you realize. Learn how
to “misuse” it for
better gains.
BY BEN BRUNO
DIRECTIONS
Y
OUR MUSCLES KNOW ONLY THAT BULGARIAN
they’re being worked, so if rowing a trap bar SPLIT SQUAT
feels better than deadlifting it or pressing a
landmine brings your shoulders relief—do it.
Here’s how to use common equipment to hit
your muscles in new ways, work around
injuries, and cut minutes off your workouts.
HOW IT WORKS The trap bar is mainly used for

trap-bar deadlifts, a form-friendlier substitute. But you
can also use it to do bentover rows and shrugs with a
palms-in grip—a stronger pulling position than palms
down. A bench can support your chest for rows just as
well as it can support your back for presses. And a
lat pulldown station can easily give you the toughest
glute and hamstring workout around. Finally, you know
how to use a barbell with both hands, but lifting it with
just one attacks your muscles—and your core—in a new
1A TRAP-BAR 2B TRAP-BAR
DEADLIFT SHRUG
Sets: 4 Reps: 6 Sets: 4 Reps: 12
Stand in the center and Perform a trap-bar deadlift

bend your hips back to (described at left), then
grasp the bar’s handles shrug your shoulders as
with both hands. Keeping high as you can.
your lower back in its natu-
ral arch and your chest fac- 3A BULGARIAN
ing forward, drive through SPLIT SQUAT
your heels to lift the bar Sets: 4 Reps: 5 (per leg)
off the floor and lock out
Stand in front of a bench,
your hips.
holding a dumbbell in each
hand. Rest one foot behind
1B PLANK you on the bench. Bend
Sets: 3 Reps: Hold for 30 sec.
your front knee and lower
Get into pushup position, yourself until your rear knee
then bend your elbows 90 nearly touches the floor.
degrees so your forearms
lie flat on the floor. Brace 3B DUMBBELL
your abs and keep your
body straight as you hold
BENCH PRESS
Sets: 4 Reps: 15
the position for time.
Lie back on a flat bench
with a dumbbell in each
2A TRAP-BAR hand. Press the weights
BENTOVER ROW directly over your chest.
Sets: 4 Reps: 8
Perform a trap-bar deadlift 3C SIDE PLANK

(described above). Then, Sets: 4 Reps: Hold for 30 sec.
keeping your lower back in (per side)
its natural arch, bend your Lie on your right side and
hips back until your torso rest your weight on your
is parallel with the floor. right forearm. Stack your
Brace your abs and row feet. Brace your abs and
DUMBBELL
the handles to your ribs. BENCH PRESS
raise your hips off the floor.

C L O C KW I S E F ROM L E F T: PE R B E R NA L; E D GA R A RT IGA; B R I A N KU H L M A N; E D GA R A RT IGA
MUSCLE & FITNESS / JUNE 2019

CHINUP
114
SHO C K YOU R B ODY
1A CHINUP blades together and row the

Sets: 4 Reps: 5 weights to your sides. INCLINE
DUMBBELL
Hang from a chinup bar with PRESS
palms facing you. Squeeze 2C SINGLE-LEG
your shoulder blades togeth- GLUTE BRIDGE
Sets: 3 Reps: 12 (per leg)
er and pull yourself up until
your chin is over the bar. Lie on your back on the
floor and bend your left
1B HANGING knee to rest your foot flat
LEG RAISE on the floor. Extend your
Sets: 4 Reps: 8 right leg. Brace your abs
and drive your heel into the
Hang from the bar, contract
floor to raise your hips into
your abs, and explosively
the air. Don’t let your lower
raise your feet overhead. Try
back overextend.
to kick the bar. Return to the
starting position with control.
3A INCLINE
2A INCLINE DUMBBELL CURL
DUMBBELL PRESS
Sets: 3 Reps: 8
Sets: 5 Reps: 10 Use the same bench setup

as with the incline dumbbell
Set an adjustable bench to
press. Keeping your upper
a 30- to 45-degree incline
arms at your sides, curl the
and lie back against it with
weights.
a dumbbell in each hand.
With palms facing forward,
press the weights up from 3B INCLINE
shoulder level. TATE PRESS
Sets: 3 Reps: 8
2B INCLINE Use the same bench setup

CHEST- as with the incline dumbbell
SUPPORTED ROW press and press a pair of
Sets: 5 Reps: 8 dumbbells directly over-
head. Lower the weights
Use the same bench setup close to your chest, flaring
as above, but lie chest- your elbows out, then press
down holding dumbbells. them back up.
Squeeze your shoulder
INCLINE
3C WALKING DUMBBELL
LUNGE CURL
WALKING
LUNGE
SHO C K YOU R B ODY
1A BENCH PRESS
Sets: 5 Reps: 5
Grasp the bar with hands

just outside shoulder width
and arch your back so
there’s space between your
lower back and the bench.
Pull the bar out of the rack
and lower it to your ster-
num, tucking your elbows
about 45 degrees to your
sides. When the bar touches
your body, drive your feet
hard into the floor and press
the bar back up.
1B LEG LOWER
Sets: 5 Reps: 10
Lie back on a bench with

your hips right at the end.
Reach back and grasp the
sides of the bench to secure
yourself. Brace your abs
and raise your legs until BENCH
they’re perpendicular to the
PRESS
floor. Slowly lower your legs
until you feel you can’t con-
trol the descent anymore,
then raise them back to the
starting position. Keep your
LANDMINE
lower back on the bench at 3A LANDMINE ROW
all times. PRESS
Sets: 3 Reps: 8 (per arm)
2A LAT Use a landmine unit or

PULLDOWN wedge a barbell into a
Sets: 4 Reps: 10 corner. Load the end of the
Sit at a lat pulldown station bar closest to you with a
and secure your knees plate and hold the same side
under the pads. Grasp the of the bar at the very end
bar with your hands outside with your right hand. Get
shoulder width and squeeze into a staggered stance with
your shoulder blades your left foot in front. Press
the bar overhead from
C L O C K W I S E F RO M R I G H T: C H R I S N ICOLL; EDGAR ART I GA; P E R B E R NA L

together as you pull the bar
to your collarbone. shoulder level.
2B ASSISTED 3B LANDMINE
GLUTE-HAM REVERSE LUNGE
RAISE
Sets: 4 Reps: 5 Use the same setup as the
landmine press but step
Face away from the lat
back into a lunge, lowering
pulldown station and kneel
your rear knee until it nearly
on the seat, securing your
touches the floor.
ankles under the pads. Your
knees should be bent 90
degrees. Have a partner 3C LANDMINE
stand near you for support. ROW
Sets: 3 Reps: 10 (per arm)
Slowly straighten your knees
and lower yourself as far as Set up in a staggered stance
you can. Keep your abs and pick up the loaded end
braced and hips extended. of the bar, on the same side
Squeeze your glutes and as your back leg, with an
bend your knees to pull your overhand grip. Row it up to
body back up to vertical. your side.

USE THE
SAME WEIGHT
FOR ALL THREE
LANDMINE
EXERCISES.
LANDMINE
PRESS
A GUY’S
GUIDE TO
CALORIES
> To get bigger and stronger—
or even leaner—grasping the concept
of a calorie and what it means for
your body is essential.
BY ADAM BIBLE
T
o get bigger, leaner, and stronger, you need food. More import-
ant, you need to understand the calories that are in food and how NOT ALL
to manipulate them to your own exercise ends. But few newbies
to the iron game, or even a lot of supposed gym rats, really know CALORIES ARE
what a calorie is and how it should be used to maximize those
sweet, sweet gains. So we’ve put together the ultimate guide to THE SAME
understand, ingest, and ultimately burn the calorie.
Clean eating—meaning
getting your food from whole
foods—is what you’ll want to
focus on for your calorie
WHAT IS A CALCULATE YOUR consumption, not quick fixes

like the IIFYM method to cut
CALORIE? CONSUMPTION fat. An acronym of “If It Fits

Your Macros,” it’s a philosophy
on eating that says you
Simply put, a calorie is a unit of consume anything you please
Knowing how many calories
od energy, a way to understand as long as you hit your caloric
ow much energy the proteins,
you are eating every day and goals. Some see it as a valid
arbs, and fats—and sugar and the amount you need to go way to get the body you want,
cohol—in food give our bodies over or stay under, depending but others claim it’s just an
hen we eat them. What our body on your goals, is one of the key excuse to eat junk. Proponents
oesn’t use at first gets stored away principles to building a bigger of IIFYM or similar diets
s fat. “ (or leaner) body. aren’t acknowledging that,
though technically a calorie is
” One way is by estimating your a calorie, what also comes
ays Marjorie Nolan Cohn, R.D.N., total daily energy expenditure, or along with food—vitamins,
wner of MNC Nutrition in TDEE, which is the amount of minerals, antioxidants—is
hiladelphia. “You need enough calories your body burns in a equally important for building
alories to get through your day 24-hour period. To get this number, a fit, healthy body. Or, as
ith circulation, respiration, organ you have to multiply your basal Nancy Clark, R.D., C.S.S.D.,
unction, general activities of metabolic rate (BMR) by your sports nutrition counselor and
ving and exercise, plus additional activity amount. author of Nancy Clark’s Sports
nergy for your muscles to use Nutrition Guidebook, puts it:
o build up stronger and bigger “
fter working out.”
Once you have your BMR, b
multiply that by your activity factor,
which, for our readers, should be
CALORIES BY
between 1.55 for moderate exercise,
three to five days a week, and 1.73
THE GRAM
for heavy exercisers hitting the gym
six to seven days a week.
“If you want to maintain your ”
current weight, then you need to And if you are trying to cut
1 gram of protein = eat at least that amount of calories,” fat, the fact that some calories
4 calories says Brigitte Zeitlin, R.D., C.D.N., are more satiating than others,
1 gram of carbs = owner of BZ Nutrition in New York like those from protein and
4 calories City. “If you want to lose weight, fat, means that you will be
1 gram of fat = then you need to make sure you eat better able to curb your
9 calories slightly less than that. And if you appetite and cravings more
1 gram of alcohol = want to gain weight, then you successfully than with calories
7 calories should eat slightly more than that.” from sugar or carbs.

M&F GU I DE TO C A L OR I E S
THE TOP 13
EXERCISES
FOR TORCHING
CALORIES
To burn the most calories, you
should focus on multijoint, or
compound, exercises that utilize
multiple muscle groups, according
to Jim Smith, C.P.P.S., owner of
Diesel Strength & Conditioning.
Doing so increases the total caloric
expenditure of the workout.
Other strategies for maximizing
calorie burning while working out
include incorporating shorter rest
periods, which increases the
training density and efficiency of
the workout, or, simply put, allows
for more work in less time. And
Smith suggests including a variety
of rep ranges and training loads for
each exercise to help keep your
body burning calories.
He also recommends combining
heavy training with low reps and
moderate loads with high reps,
along with doing ground-based
exercises that include a standing
component (e.g., Turkish getups),
O P E N E R : G E T T Y I M AG E S . T H I S PAG E : P E R B E R N A L . O P P O S I T E : G E T T Y I M AG E S
as these require you to put more
effort into stabilizing and con-
trolling your body throughout
the movement.
WHEN SHOULD YOU CONSUME CALORIES?

“When it comes to workout performance, you Go for a snack with about 200 to 250 calories—try
definitely want to make sure you have enough fuel some nut butter on toast or with a piece of fruit,
to get through a workout without feeling hungry or such as an apple. To help build muscle after the
fatigued,” Zeitlin says. workout, aim to get some food within 30 minutes
post-workout, such as two hard-boiled or scram-
You want to allow yourself enough bled eggs with a whole-wheat English muffin. (A
time to digest, or you risk feeling sick, says Zeitlin. little butter won’t kill you, either.)

SHOULD CONTRASTING CALORIES
YOU TRUST
NUTRITION
Below, we outline two 2,600-calorie days of eating to
show you why a balanced diet, not just total calories,
LABELS?
is important for keeping your physique in check.
DIRTY DAY CLEAN DAY
BREAKFAST BREAKFAST
Bagel with 1 fried egg, cheddar Omelet with 4 eggs, 3 oz ham,
cheese, and 2 tsp ketchup vegetables, and hot sauce,
1 cup orange juice cooked with cooking spray
2 cups coffee with cream 1 slice toasted sprouted
and sugar bread
18 oz black coffee
LUNCH
6 fried chicken wings
LUNCH
1 cup celery and carrots with 10 oz grilled chicken, cooked
1 tbsp blue cheese dressing with 2 tbsp olive oil
1 small bag potato chips 1 baked sweet potato with
1 can cola 1 tbsp sour cream
1 oz dark chocolate
DINNER
k ribs with
DINNER
cue sauce 8 oz grilled sirloin
pudding 1 cup steamed asparagus
1 ries with 1 tbsp ½ cup lentils
½ cup riced cauliflower
2 cups red wine
2,
| | | g 2,
| | | g

TO THE
10TH POWER
> Get to know these 10 moves—that you’ve probably never
heard of—and then work them into your routine to build
muscle and beat training boredom.
BY JON-ERIK KAWAMOTO, M.S.C., C.S.C.S. /// PHOTOGRAPHS BY CHRIS NICOLL
1
ALTERNATING DUMBBELL GLUTE BRIDGE FLOOR PRESS
WHY DO IT: To increase the back with your knees bent Lower one arm until your
activation of your glutes and feet flat on the floor. Hold elbow pauses on the floor. Drive
and core as you maintain a a dumbbell in each hand above the weight up without moving
glute bridge. your shoulders. Do a bridge your body. Alternate sides.
HOW TO DO IT: Lie on your and squeeze your glutes. SETS X REPS: 3–4 x 8–12 per side.

2
SUSPENSION TRAINER BICEPS CURL
124 MUSCLE & FITNESS / JUNE 2019 Shot on location at Metro Fitness, Worthington, OH
10 N EW E X E RC I SE S
PUSHUP PLANK LATERAL DUMBBELL DRAG

WHY DO IT: Take your front and to the side of your left hand. the dumbbell toward your
plank to the next level by adding Form a straight line from your right. Keep your body still,
a rotational challenge. head to your ankles. Tuck your place your right hand down
HOW TO DO IT: Set up in a hips in and squeeze your glutes. and then drag the weight back
normal pushup-style plank, Lift your right hand without to your left.
with a dumbbell just behind moving your body and drag SETS X REPS: 2–3 x 10–12.
3
4
GLUTE BRIDGE SKULL CRUSHER
WHY DO IT: Hit your glutes and with your knees bent and feet facing each other, lower the
create a decline skull crusher— flat on the floor. Hold a dumb- weights beside your head.
and therefore a deeper stretch bell in each hand. Lift your hips Your elbows should be pointing
for your triceps muscles with- and form a bridge. With the up so you can fully stretch
out a decline bench. weights held above your your triceps.
HOW TO DO IT: Lie on your back shoulders and your palms SETS X REPS: 3–4 x 12–16.

KETTLEBELL POWER SWING
WHY DO IT: Swinging from a dead
stop each rep forces your body
to produce more power while
using a heavier kettlebell.
HOW TO DO IT: Stand in front of
a kettlebell and grab the handle
with both hands. Swing it back
between your legs, then drive
hips forward to propel the bell
up to chest level. Lower it back to
the floor a few feet in front of you
before starting your next rep.
SETS X REPS: 3–5 x 8–12.
BIRD DOG ROW

WHY DO IT: This exercise is great Next, grab the kettlebell with
for challenging your ability to your left hand. Keeping your
resist rotation while training body stable, perform a standard
5
your upper back. single-arm kettlebell row.
HOW TO DO IT: Get on your Ensure that you remain tight
hands and knees on a bench, and still throughout the row.
with a kettlebell on the floor to Do all the reps and then
the left of the bench. Lift your switch sides.
right leg and extend it back. SETS X REPS: 2–3 x 12–15 per side.

SOTS PRESS
WHY DO IT: To challenge full-
body mobility and strength.
HOW TO DO IT: With an empty
barbell on your back, stand with
your feet shoulder-width apart
and your toes slightly turned
out. Perform a standard back
squat. At the bottom, pause,
keeping your feet flat and knees
out. Brace your abs and,
while maintaining a straight
back, press the barbell overhead.
Use a light weight at first to get
used to the movement. Once
you’ve completed all your
reps, return the bar to your
upper back, squat up, and rack
the weight.
SETS X REPS: 3–4 x 8–12.

COMPOUND ROW
8
SIDE PLANK KETTLEBELL PICKUP
9
10
BAND-RESISTED CHINUP
WHY DO IT: To increase the hips or, to make it harder, your
difficulty and strengthen the upper back. Now grab the bar
lat activation at the top of with a shoulder-width under-
the move. hand grip and pull yourself
HOW TO DO IT: Place a heavy up. Aim to pull your chest as
dumbbell underneath a pullup close to the bar as you can get
bar and wrap a thin looped it, with elbows at your sides,
band around the handle. to increase the lat activation.
Slip the other end around your SETS X REPS: 3–4 x 6–8.
A
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
OFF-SEASON
CHAMPS

Are there any lifts I can add into
my current routine to help boost
my drives off the tee?
A
The key to increasing medicine ball rotational chest
swing speed and passes. Do three sets of 10 to 12
distance is boosting reps for each, twice a week. I hit the beach
rotational torque to volleyball
help you load up on courts every
the backswing and explode weekend and
into the follow-through. Try is a former golfer and owner of would love to
Adam Padgett Fitness. Insta- rise higher
rotational core exercises, such gram: @adampadgettfitness.
as lateral cable rotations and
sand for
blocks and
spikes. What
can I do in the
gym to boost
my vertical
jump?
in our competitive flag football league,
and now I’m nervous about doing the
same. What measures can I take to
prevent the same fate?
A
A day or two before
playing, try a contrast
workout. Lower body:
back squat (85 to 95% of max),
A
Hamstring strains typi- strengthen your glutes, ease three reps; box jump, three
cally happen when the the load on your hammies, reps; band-assisted tap jump,
C L O C K W I S E F RO M L E F T: P E R B E R NA L ; G E T T Y I M AG E S ; S T E V E S M I T H
hips and quads are tight, and turn you into a two- eight reps. Upper body: bench
so the best precaution you way terror. press, three reps; plyo pushup,
can take is improving your three reps; 10-pound medicine
flexibility. Spend some time ball chest pass, eight reps.
rolling out these areas with a Three sets of each move will
foam roller. Also, add donkey is a former NFL wide receiver activate your muscle fibers
and trainer at Performix House.
kicks and/or glute-hip bridges Instagram: @curtiswilliams17. big-time. Then do an explosive
to your leg day. They’ll total-body routine, and you’ll
be primed to dominate.
is a 14-time AVP champ and

former Olympian.
Instagram: @caseypatt.

A S K
and have become a defensive

liability playing pickup hoops
with some young bucks. How
can I get some of my lateral
quickness back?
A
As we age, our training often becomes
more linear. Open things up. Along
with traditional lunges, incorporate
diagonal and lateral ones. Instead of just
doing your normal forward-facing box
stepups, face sideways and step onto the
box. Finally, add some simple cone agility
drills to the beginning or end of your
workouts. Movements such as slides,
sprints, and carioca will help you get back
to being a lockdown defender once again.
is the owner of Elite Basketball Training, LLC.

Instagram: @richstoner42.
A
Three times a week, try
I love these moves. 1) Flexor and
playing extensor stretch: Using
your opposite hand, bend and
have hold your aching arm’s palm
upward for 20 seconds, then
downward for 20 seconds,
the dreaded three sets. 2) Dumbbell prona-
tennis tion: Hold a light dumbbell,
elbow. palms up, and rotate until it’s
What’s the facing down, three sets of 10
best way to reps. Do this regimen even
head it off after symptoms subside to
PE R B E R NA L; E D GA R A RT IGA
and avoid play long and strong.

early
retirement?
is the former trainer for British
tennis icon Tim Henman.
Instagram: @fit8rehabilit8.

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T H E U LT I M AT E A U T H O R I T Y I N B O D Y B U I L D I N G ! J UN E 2 0 19
DEPARTMENTS
150 OLYMPIA REPORT
152 BACK TO BASICS
156 FLEX 101
158 ASKED AND
ANSWERED
160 ANATOMY OF
AN EXERCISE
162 5 TIPS
192 NPC MONTHLY
194 ASK THE
EXPERTS
200 ON THE RISE
FEATURES
14 4 10 MOST SHREDDED
PHYSIQUES
We rank the most shredded
Olympia competitors of
all time.
164 EXAMINING THE
ARNOLD
What the Arnold means for
this year’s Mr. Olympia.
170 BUILD A THROW-BACK
A more classic back in
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178 IDIOT-PROOF
BODYBUILDING
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ATHLETE SPOTLIGHT
MY JOURNEY TO THE TOP By Alina Popa

No. 1 Female Bodybuilder in the World
t’s a sunny, cloudless
I Monday morning in Denver,

Colorado, and cool, fresh air
flies in the open windows of
my new car. A truck pulls up
alongside, the window rolls
down, and a woman screams,
“Congratulations!” The car I’m
driving is my trophy, emblazoned
with the words “2018 IFBB
Wings of Strength World
Champion.” I give her a thumbs-
up to thank her and get goose
bumps. Tears form in my eyes as
I remember the moment onstage
when the emcee (and my close
friend), Sara Hurle, declared me
the 2018 Rising Phoenix World
Champion, the No. 1 female
bodybuilder in the world.
Then I feel deep gratitude
in my heart for this moment,
an amazing gift from the
universe that fills my day with a
wonderful, positive attitude that
I know will be reflected in the my first local show in Romania equally important component
people I come in contact with. 18 years ago, when I came in of success is hard work and
Still, I’ve never forgotten runner-up, and with each passing dedication. I see that as either
where I came from—my journey show after that, I have gained an inherited or learned trait. I’ll
has been against all odds. I more confidence to push past always be grateful to my parents,
was born into a middle-class my limitations and shoot for who gave me the best education,
family in a small town in eastern the stars. teaching me by example to have
Romania, and from a young age I don’t take for granted the a strong work ethic and to be
I dreamed of being independent, natural talent and physique I was honest and ambitious.
making my own living, and born with. This is a blessing I’m Once I won the IFBB Overall
exploring the world. As an grateful to have recognized, and Amateur World Championship in
athletic child, I was into sports— without it I wouldn’t have been 2008, I started competing in the
track and field, martial arts, able to achieve all I have. But USA. My professional debut came
aerobics—but I never imagined in the sport of bodybuilding, an in 2010 at the Arnold Classic,
that my strength and agility, where I placed eighth. In every
along with my will to push show after that, I never placed
my body further and further, below top five, and in 2013 and
would help me turn all this 2014 I grabbed the runner-up title
into a career. I never dreamed in Ms. Olympia. It was then that
I would be a bodybuilder, and a I realized I had what it takes to
successful one at that. But since reach the very top.
ADVERTORIAL
ALINA POPA - VITAL STATS

• BORN: • PRO DEBUT:
October 12, 1978 IFBB Ms. International, 2010
Brăila, Romania • BEST WIN:
• HEIGHT: IFBB WOS Rising Phoenix
5 ft 6 in (1.68m) World Champion, 2018
• WEIGHT: • REMARKABLE RESULTS:
Contest: 165 lbs (75kg) 2013 & 2014 Ms. Olympia
Off-season: 190 lbs (86kg) Runner-up
title I’d worked 20 years for. Trust in a great country, and meet so
me, it’s an overwhelming feeling! many amazing people.
Today, Wings of Strength
has become the true leader
in the world of female
bodybuilding, and my dreams
were realized again when I
joined the team, organizing
bodybuilding competitions as
the athletes’ representative.
To me, getting the top title in
female bodybuilding is more
than just a personal success—it
brings a duty to represent the
sport in a gracious way, help
others achieve their goals, and Being a proud bodybuilder is
develop the sport by attracting an expression of true freedom. If
new, talented athletes. It is we master this, not succumbing
truly a privilege to work with to society’s pressure but
these amazing female athletes harmoniously integrating the
and encourage upcoming lessons we learn in our unique
Jake Wood created the Rising competitors and future stars to individual ways, then we
Phoenix World Championship in follow their dreams, too. succeed. We can then take what
2015, the successor competition I have a lot of passion to give we learn and apply it elsewhere
to Ms. Olympia and the pinnacle back to this sport, which has in our lives, and success will
event for female bodybuilders. given me so much. It helped follow. I am just one example of
I competed and placed third me build and strengthen this concept: Being free means
in 2016, and in 2018 I finally my character, develop self- bringing our own conceived
achieved my goal and won the confidence, create a great life reality into existence.
DON’T MISS WINGS OF STRENGTH AT THIS YEAR’S O!
MrOlympia.com
Though smaller,
Carrea leveraged
shreds to stay
in the top of the
pack.
Most
C H A R L E S L OW T H I A N ; M I K E N E V E U X /C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
Physiques
RIPPED, PEELED, DICED, Gaspari is now
shredded, grainy: high-def body- the CEO of the
supplement
building has many words for the company Gaspari
extra-lean. They all basically Nutrition.
mean “Holy $#%@!”—and here
we’re celebrating 10 competi-
tors who repeatedly displayed
expletive-worthy physiques. In
assembling this list, we had two
requirements. First, they had to
be IFBB pros. Secondly, they had
to consistently serve up cuts
like a sushi chef. Samir Bannout
displayed amazing muscle sepa-
ration when he won the 1983
Mr. Olympia, but he was too
frequently smooth in the years
before and after. He’s not here,
but nine men and one woman
are. Ripped, peeled, diced—
whatever you call them, they’ve
helped bodybuilding go HD.
10
EDUARDO
CARREA
During the 2000s,
Carrea’s muscles were perpet-
ually peeled, and the Brazilian’s
abs were some of the best in the
212 division at the time. His rear
double bi’s shot revealed a vast
landscape of peaks and valleys, RICH GASPARI
gorges and ravines. His combina- At his pro debut in 1985, Gaspari
tion of density and details landed sported 215 pounds of grainy muscle
him almost always near the top with one previously unseen feature:
of the 202 and 212 Olympia pack striated glutes. The era of modern
all the way through 2016. conditioning arrived when he locked in
his rear double biceps on a Manhattan
9
stage. In winning nine pro shows from 1986 to 1989, the
DARREM CHARLES Dragon Slayer routinely defeated bigger foes with his lethal
At 5'9" and 230 pounds, combination of density and details. Much of Gaspari’s
Charles lacked size and success was due to his focus on food and supplementation.
fought lagging lats and ham-
strings. Yet he won nine pro
shows between 2002 and 2008
thanks to routinely razored con-
7
ditioning. His abs jutted out like
ice cubes, and his quads were DEXTER JACKSON such as in 2008 when he won
zippered with cross-striations. The 49-year-old Jackson the Mr. Olympia and Arnold
Charles—who transitioned to still brings a better pack- Classic titles, his tightness—best
the classic physique division in age onstage than most competi- evidenced in his anatomy-chart
2016—brought an abundance of tors a decade (or more) younger. lower back or striated pecs—was
lines to poses during his prime. And when he was in peak form, among the best ever witnessed.

FLEX_ HIGH-DEF
He’s big, but
Heath always PHIL HEATH
shows up cut. It’s easy to get
overwhelmed by
the Gift’s size and
shape. However, his
high-definition was
the deciding factor
in Olympia victories
over rivals like Jay
Cutler (in 2011) and Kai Greene
(in 2012). During his run of seven
consecutive O titles, Heath used
cuts and crispness to separate
himself from behemoths. And
if he’s to avenge his 2018 Mr.
Olympia loss to Shawn Rhoden,
it’ll be that strategy that does it.
5
IRIS KYLE
There is only one woman
on our list, and she is the
greatest female bodybuilder of
all time: 10-time Ms. Olympia Iris
Kyle. Throughout her career, her
canyonlike quad divisions, deeply
cleaved calves, and relief map of
a back have regularly provided
the winning edge. And those 10
Olympia titles? Well, that ranks
up there with Joe DiMaggio’s 56-
game hitting streak as a record
that may not be topped in any of
our lifetimes.
5 4
FLEX LEWIS
You might think Flex
Lewis would lose rear
double biceps comparisons to
fellow 212 competitors—many
of whom sport notably broader
C L O C K W I S E F R O M T O P : P AV E L Y T H J A L L ; P E R B E R N A L ; B I L L C O M S T O C K
wings. But when Lewis spikes

his calf and locks in this crucial
pose, his entire body from head
to toe seems to crack, revealing
the fibers beneath the skin. It’s
no secret why he won seven 212
4
Olympia titles, after all. How this
translates to his upcoming bid in
open bodybuilding is unknown,
but Lewis’ body of work is
already solidified as one of the
most ripped physiques ever.

FLEX_ HIGH-DEF
3
ANDREAS MÜNZER
In contests in the ’90s,
Andreas Münzer was
like “Bodies: The Exhibition”
come to life. His quads, his
1
best body part, were like rows
C H R I S L U N D ; Z E L L E R / © F I T N E S S P U B L I C AT I O N S I N C . / C O U RT E S Y O F W E I D E R H E A LT H & F I T N E S S
of stacked dominoes, and his
triceps had more lines than
Hamlet. Competing in 20 pro
shows from 1989 to his death in
1996, Münzer defeated many of FRANK ZANE
the legends of that celebrated From 1977 to 1979, Zane redirected
era, including Ronnie Coleman, the bodybuilding world from the
Vince Taylor, and Chris Cormier. never-ending quest for mass to classi-
cal aesthetics combined with modern
2
definition. At 5'9", he was only around
SHAWN RAY 190 when he won his three Olympias.
Excluding his rookie His abs were forever a strength. His
Mr. Olympia appearance quads, although undersized, were
when he was only 23, in Ray’s 12 deeply separated. And he used back
subsequent O’s (1990–2001), he striations to make up for his lack of lat
never placed lower than fifth and width. At the 1979 Mr. Olympia, Mike
was second twice. His abs were Mentzer weighed about 30 pounds
routinely the sharpest onstage, more than Zane at the same height,
and he was the first elite body- and still, eyes were diverted to the
builder to repeatedly win rear smaller but better defined Zane.
double biceps shots with upper-
and lower-body details despite
his lagging width paving the way
for Heath and Lewis.

FLEX_ YMPIA REPORT
Olympia
Weekend
events will
take over the
Las Vegas Con-
vention Center
and Orleans
Arena this
September.
named Tamer El-Guindy to serve
Big Momentum
as the event’s producer. Widely
considered one of the fitness
industry’s most experienced
for Olympia
event promoters, El-Guindy will
oversee the execution of the
five-day event. Longtime Muscle
Weekend
& Fitness and FLEX magazine
insider Angelica Nebbia has
also been promoted to Olympia
coordinator.
Vegas braces for the fitness industry’s showcase event. “The Olympia started out sim-
ply as a bodybuilding contest,”
Solomon says. “As the years
JOE WEIDER’S OLYMPIA Solomon, the production team passed, it grew into a weekend-
Fitness & Performance Week- is full speed ahead. And with a long fitness extravaganza. Now
end, the fitness industry’s show- total prize purse of nearly $1.5 in its 55th year, the Olympia
case event, is enjoying significant million, including $400,000 to stands tall as a global brand, an
momentum thus far in 2019 the Mr. Olympia champion, the international symbol of achieve-
with a flurry of new sponsor- 2019 Olympia competition is the ment, and one of the fitness
ship commitments and revenue most lucrative competition in industry’s most prestigious and
opportunities. Gold-level VIP the category by a wide margin. celebrated traditions.”
packages have already sold out, I’m also excited to share that
and individual tickets have just plans are currently in the works
gone on sale for the Sept. 12 to to increase prize money for TO LEARN MORE
15 Las Vegas event. the women’s events to an all-
American Media Inc. chairman time high.” about sponsorship and exhibitor
opportunities, as well as tickets
and CEO David Pecker explains, As part of a plan to bring a and remaining VIP packages,
“Under the direction of our fresh set of eyes to the overall visit mrolympia.com.
new chief Olympia officer, Dan production, Solomon recently
150 MUSCLE & FITNESS / JUNE 2019 Photographs by Erica Schultz

the
you
can
Banned substance tested
NUTREX.COM
FLEX_ BACK TO BASICS
Broaden Your
OLYMPIC AND PROFESSIONAL
athletes have them. So do body-
FROM LEFT: PER BERNAL; CHRIS LUND
builders, longshoremen, lumberjacks,
Horizons
and pretty much anyone we innately
identify as a pillar of strength. In fact, of
all the muscle groups, it is the one that
most clearly distinguishes the silhou-
ette of a man from a woman and a he-
Wide delts distinguish gym vets from gym man from a girly-man. It’s the deltoids,
newbs. Here’s your go-to routine for building aka shoulders, and with a broad, meaty
up big, respectable shoulders. pair, you, too, can carry the mantle of
being distinctly male—alpha, even.

BY M&F EDITORS
THE ROUTINE You’ll notice that every exercise

This routine should be done at in this routine is performed
a quick pace, with no more than seated. There are two reasons
30 seconds of rest between sets. for that: 1) Most shoulder ex-
Because the deltoids are a fairly ercises are conducive to body
small muscle group and the English; we tend to swing the
shoulder joint is susceptible to dumbbells as we tire during
injury, it’s best to keep the weight lateral and front raises and
moderate and the reps generally excessively arch our backs during
on the high side, as in 10 to 20. presses. 2) We expend more en-
The entire routine should take ergy stabilizing through each rep
you no more than a half-hour to of exercises in which we stand.
perform, and you should do it By sitting, we can channel all our
twice per week. resources for the task at hand.
REAR-DELT
MACHINE
Sit facing the bench, hold-
ing the handles out in front
of you. With a slight bend in
your elbows, pull the arms
of the machine back—as if
doing a reverse butterfly
stroke—as far as you can SEATED ALTERNATING DB FRONT RAISE
without jerking your body for You should be able to use about the same weight for these
more extension. Squeeze the as you used for seated lateral raises, if not slightly more. While
rear delts at the top of the sitting upright on a bench, alternately raise each dumbbell in
movement before return- front of you, keeping a slight bend in your arms. Stop when the
ing to the start position. (If dumbbell is level with your head; any higher and you begin to
your gym doesn’t have this lose tension in your shoulder. Start lifting with the opposite
machine, perform bentover arm once the dumbbell is fully lowered. Keep the pacing
rear-delt raises.) similar to what you did on seated lateral raises.

FLEX_ BACK TO BASICS
THE WORKOUT
K TO BASICS:
SHOULDERS
EX ER CIS E SE TS REPS
DB FRONT RAISE
STATIC HOLD
Sitting on a bench, grab a dumbbell
with one hand and hold it out in front
of you at shoulder height for as long as
you can. Aim for 20 seconds to a min-
ute. Then perform with the other arm.
C L O C K W I S E F R O M T O P : P E R B E R N A L ; I A N S PA N I E R ; TAU S E E F A S R I

SEATED SEATED DB PRESS
LATERAL RAISE Holding a dumbbell in each
Grab a pair of dumbbells and sit hand, sit on a bench with back
on a bench, leaning forward at a support. Raise the dumbbells to
slight angle, keeping a flat back. your shoulders and press them
Raise the dumbbells out to your straight up, with a slight, but not
sides in a smooth motion, keeping excessive, arch to your back. Push
about a moderate bend in your the dumbbells overhead until
elbows. Stop when your hands are your elbows are a few degrees
level with your shoulders, then shy of locked out. Do not let the
lower weight just short of a dead- weights clang together at the top.
hang position. The idea is to keep There are no hard-and-fast rules
continuous tension on the deltoids about where your elbows should
throughout the entire set. Lift for align during the movement. Out to
1 second on the way up and 1½ the side, you’ll feel it more in your
seconds on the way down. rear delts; in front of you, you’ll
feel your front delts working
more. What’s most important is
that you choose the path of least
resistance, such that your shoul-
der joints feel minimal stress
while your shoulder muscles feel
maximal resistance.
NEW
THE BEST GRIP

IN THE WORLD
VERSAGRIPPS.com
FLEX_ 101 BY CHRIS ACETO
Leaning Out
Maintaining an anabolic state—even
while dieting—can lead to your best
condition ever. Here’s how increasing
your protein intake can help you
get cut faster.
WHEN TRYING TO LEAN

out, calories matter, but there
are other factors to consider.
The goal of reducing body fat
to absurdly low levels causes a
struggle, as your metabolism,
the body’s calorie-burning “en-
gine,” adapts after a while and
decelerates to a near crawl.
If you were to exclusively follow
a calorie-counting formula,
eating fewer calories than the
body requires, you would never
achieve crystal-clear muscularity
with little or no body fat. After
all, when calories go down, it’s
hard to keep muscle. Protein,
however, can serve as a savior.
Generally, protein needs rise at
the start of a diet, and they con-
tinue to rise every week during
the diet. Here’s why: Chronic
lower-calorie dieting—say, 1,800 Instead of burning muscle, the
to 2,200 calories for a 180- to body burns the extra protein. In
200-pound guy—creates a condi- essence, you preserve muscle,
tion in which the body becomes maintain an anabolic state, and
more efficient at burning pro- keep your metabolism heading in
tein, even on diets that include the right direction. Keep in mind
bumps in calories, or refeeds, to that adding protein to a diet will
boost your metabolism back up. increase the total calories you’ll
Lowered glycogen stores also
necessitate increased protein . eat. (There are four calories per
gram of protein.)
intake. When muscle glycogen If you are consuming 1,800 to
reserves stay low, which occurs 2,200 calories a day, adding an-
during all diets that restrict or other 100 grams of protein will
control carbohydrate intake, the well as low-fat dairy and pro- bring that daily total up to 2,200
body burns more protein. tein powders, starting three or to 2,600. You will be taking in
K EV I N HORTON
One way to avoid burning four weeks into a diet plan. The more calories, but you should be
muscle is to consume more added protein blocks the break- happily experiencing a continual
protein from egg whites, chicken, down of muscle tissue by acting loss of body fat. In our world,
turkey, fish, and lean meat, as as a sort of sacrificial lamb. that result is king.

FLEX BY MICHAEL BERG
You took a year off

between winning your
pro card in 2017 and
your first pro show—how did
you use that break?
I wanted to make sure I had
enough time to really create an
improved package that I felt was
worthy of a top pro placing. It
was mainly about small tweaks
and adjustments to bring a
balanced physique and better
conditioning to the stage. I had to
be careful with training my back
and arms, as I tend to get a bit
muscular for the bikini division.
How did you approach

your nutrition plan?
I don’t usually follow
a strict diet in my off-season.
FER Instead, I eat intuitively. It helps
ORIE
th Date: me find balance, to enjoy food
Oct. 7, 1996 and have a social life, so when it
Height: 5'4" comes time to flip the switch I’m
Weight:
123 lbs
all in. Once I started my Toronto
Residence: Pro prep, I was strict on my plan.
Toronto, Ontario, I carb cycle with an increased-
Canada
calorie day—typically leg day—to
Instagram:
@jenniferdorie_ help maintain fullness as I diet
ifbbpro down. As for cheat meals, some-
times I incorporate one a week
Beginner’s
and sometimes I’ve gone all 12
weeks without them. It depends
on how lean I am and whether I
Pluck
need the break!
What surprised you

the most in your
rookie season?
Talking fast starts and future plans with IFBB Professional Placing! I definitely had no
League bikini division breakout star Jennifer Dorie. idea what to expect, especially
with such a deep talent pool of
athletes. I was unsure of how
GETTING NOTICED AS A NEW FACE in a lineup of champions and I would stack up. Hearing my
cover models is a formidable challenge for a rookie in the IFBB Profes- name in first callouts at my pro
sional League bikini division. So it surprised Jennifer Dorie as much as debut and then placing third was
anyone when she found instant success in her first season, finishing surreal to me. At my second
third at the Toronto Pro, second at the Vancouver Pro, fourth at the show, the Vancouver Pro, getting
Battle in the Desert Pro, and second at the Tampa Pro, earning her a a callout with (2015 Olympia
qualification to the Bikini Olympia. Bikini champ) Ashley Kaltwasser
In 2019, she’s proven her fast start was no fluke, taking fourth at the and finishing second to her was
Bikini International. Here’s how the 22-year-old—“still soaking every- definitely another surprising and
thing in,” she says humbly—navigated such a stellar debut. exciting moment.
158 MUSCLE & FITNESS / JUNE 2019 Photograph by Chris Nicoll

FLEX_ ANATOMY OF AN EXERCISE BY CJ MCFARL AND
The Move
Bench Press
The bench press is one of the best tests of a person’s
BENCH PRESS
Start Position
Lying back on a bench with a
barbell over your chest.
O Lie back on a bench, with
strength. Here’s how to improve yours.
shoulder blades squeezed back
to enhance the natural arch in
your spine. (This creates more
stability.)
O As you unrack the bar, try to
bend it in half with your hands.

This will keep tension on your
lats (a main mover) and help
keep your elbows in. Lower the
bar to just below your nipple line.
End Position
Where Elbows tucked in with barbell
It Hits on your chest.
O Spread your planted feet and
Chest, shoulders, triceps
knees out as you drive the bar
up. The force generated from
rst movement of your your bottom half will help you
upper-body workout drive the bar up.
O Take a deep breath into your
trength, 8 sets of stomach to create stability

ps; for muscle, 4 through the hips and spine and
sets of 8–10 reduce the likeliness of disk
herniation. Now drive the bar up.
TURN UP THE
VOLUME
The best way to boost
your bench is by
performing horizontal
pressing accessories for
high-volume sets. Four
to try are the dumbbell
bench press, dumbbell
floor press, pushup, and
machine chest press. As
for sets and reps, simply
do a handful of sets for
high reps (15 to 20) with
JA S O N B R E E Z E
moderate weight. Cycle

through one or two every
two to three weeks.
160 MUSCLE & FITNESS /

FLEX_ 5 TIPS BY MICHAEL BERG
1
BE RELENTLESS. “In 2017,
I prepped for 12 weeks with
a broken jaw [suffered in
a fall]. I had to eat everything
through a straw—I’d even blend
up steak. Most people would
have quit, but I kept pushing and
was still able to finish fifth.”
2
STAND STRONG
AGAINST ADVERSITY.
“In early 2018, I wound up
in the emergency room six weeks
out from the Arnold Classic
[which Rhoden ended up not
competing in], with two bleeding
ulcers. I was given seven blood
transfusions. I told myself that I
didn’t care what it took, I would
be ready for the Olympia.”
3
LEAVE NO STONE
UNTURNED. “To be my
The 2018 best at the 2018 Mr. O,
Mr. Olympia I tried things I had never done
signed with
Olimp Sport before. I never trained abs before
Nutrition a show, but I hit abs three times
this year.
a week in the last few weeks
beforehand. And with my posing,
this time I really pushed myself.
View From
In the final days before the
Olympia, I posed every night until
I had to stop from exhaustion.”
the Top 4
RESPECT THE
COMPETITION. “Phil
Heath is a seven-time
Mr. O for a reason. But my focus
How did 2018 Mr. Olympia champ Shawn Rhoden wasn’t just on Phil going in, it
overcome the odds in his quest to be the best bodybuilder was on everybody. Just like I
in the world? These five mantras led the way. went from 11th in 2011 to third
in 2012, other competitors could
do it, too.”
SHAWN RHODEN shocked the bodybuilding world by dethroning
5
seven-time Mr. Olympia champion Phil Heath at the 2018 Mr. Olympia. FIND MENTORS. “I
Well, he shocked casual fans, anyway. Those who had been paying have Jay Cutler on speed
attention knew the threat the 43-year-old Jamaican import posed, dial. I’ve spoken to Ronnie
having finished in the top five from 2012 to 2017, including runner-up Coleman, Lee Haney, Samir
in 2016. At 5'10", 240 pounds, Rhoden boasted a conditioning and dra- Bannout, Frank Zane. They’ve
matic V-taper that consistently kept him in arm’s reach of the Sandow. reminded me to embrace
ALEX ARDENTI
Here, Rhoden—who just inked a brand-new sponsorship deal with everything that comes my way
Olimp Sport Nutrition, a well-respected and innovative European- in the same manner as before
based dietary supplements brand—shares five winning tactics learned and to never think that I’m above
in his triumphant conquest of Mount Olympia. anyone else.”

THE FULL SPECTRUM OF 9 ESSENTIAL AMINO ACIDS
TO HELP YOU TRAIN, RECOVER & CRUSH IT DAILY.†
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essential amino acids (EAAs). Ensuring your diet has all nine EAAs can be
difficult, so Dymatize® has developed ALL9 AMINO™—our most complete
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training recovery support.†
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This product is not intended JUICY WATERMELON FRUIT FUSION RUSH JOLLY GREEN APPLE
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prevent any disease. © 2019 Dymatize Enterprises LLC. All Rights Reserved.
Brandon Curry
(far right) and
William Bonac
(middle) pose the
biggest threat at
this year’s Mr. O.
2019 Arnold Classic
September’s Mr. Olympia.

B Y S H A W N R A Y /// P H O T O G R A P H S B Y C H R I S N I C O L L
BRANDON WILLIAM BONAC
Second Place larger than Bonac. And while
CURRY Curry brought a slightly bigger Bonac’s muscularity was much
First Place and more improved physique
than William Bonac, last year’s
more dense, the improvements
that Curry made from previous
Claiming the top spot, and winner, and his size matched his outings—bringing up his arms,
$130,000 in prize money, was a condition perfectly. As Curry’s better conditioning, and stron-
much-deserving Brandon Curry. confidence onstage seemed to ger stage confidence—are what
He already had two Arnold grow, Bonac’s began to fade, or carried him to victory. Bonac
Classic wins to his name—Brazil “spill over,” holding water rather remained in similar condition
in 2013 and Australia in 2017— than tightening up. to his fourth-place finish at the
but the annual Ohio event touts Overall Curry had a much 2018 Mr. Olympia this past fall,
more history and a more com- bigger shoulder-to-waist dif- and that simply wasn’t enough
petitive field than the others. ferential, making him appear for him to earn a repeat win.

2019 ARNOLD CLASSIC RECAP_FLEX
LUKE SANDOE
Third Place which paid off with some truly
One of the biggest surprises jaw-dropping side poses that
of the show came by way of the helped him make a huge jump
U.K., in the form of Luke Sandoe, from his seventh-place showing
who probably wouldn’t have in 2017. The knock on Sandoe—
been in most people’s top five and it’s minor—is that he needs
prior to the show. He brought better control of his breathing
excellent size, conditioning, pos- onstage between poses, so he
ing, and balance to the contest,
ROELLY WINKLAAR
Fifth Place
Following McMillan was a dis-
appointing Roelly Winklaar, who
won last year’s Arnold Classic
Australia. A lot of this likely has
to do with the knee surgery he
had after his third-place finish at
the 2018 Olympia, his best at the
O to date. There were high hopes
and expectations for Winklaar
here, but sadly, he was never a
threat this year in Columbus.
Rather than beat him up for
what went wrong, I respect the
fact that he didn’t pull out of the
event, knowing full well that he
was way off the mark and would
not be in the running for a win.
Winklaar appeared smaller,
CEDRIC MCMILLAN watery, and smooth. Nonethe-
Fourth Place Ohio, McMillan was off, holding less, he gave the crowd all he
Going into this year’s Arnold water with a thin layer of fat. could with what he had to work
Classic, my favorite to win He definitely needed a couple with. One leg was noticeably
was the 2017 champ, Cedric of more weeks to tighten up down in size, so he will need
McMillan, but that was a risky what would have otherwise more time to recover. Regardless
bet. He has everything a body- been a winning physique in of the low finish here, Winklaar’s
builder could ever dream of in this lineup. Instead, McMillan still in the Mr. Olympia conver-
a physique—except consisten- landed in fourth place and took sation with a little more than six
cy. At this year’s Arnold Classic home $30,000. months to peak again.

2019 ARNOLD CLASSIC RECAP_FLEX
STEVE KUCLO
Sixth Place However, his weaknesses were
Rounding out the top six was still there: flat pecs, shallow back
“the King Snake,” Steve Kuclo. thickness, and lack of ab detail.
The package he brought to Ohio These are all fixable, but on this
was worthy of his placing, with day, he came up short. On top of
his sweeping quads, V-shape that, he dropped a placing from
taper, and quality conditioning. 2018, when he finished fifth.
WHAT THIS MEANS FOR THE OLYMPIA

On paper, these guys are all in the 2019 Mr. Olympia conversation—with
the exception of McMillan, who’s only had one top-six appearance in Las
Vegas at the big show. We’ve got Curry hitting his stride, Bonac showing
his consistency, and Winklaar will always be in the picture once he’s back
in top form. With these young, hungry lions chomping at the bit, it’s my
personal opinion that, as good as Shawn Rhoden is, both Curry and Bonac
pose a clear threat to his hope of repeating this September.
Build a
B Y E R I C “ M E R L I N ” B R O S E R ///
PHOTOGRAPHS BY EDGAR ARTIGA

Throw-back
IF YOUR GOAL is to be classi-
cally built, you’ll have no choice
but to attack your back with in-
tensity, focus, and a meticulously
designed program that will
build the perfect combination of
width, thickness, and separation.
This means that each exercise
must be carefully selected and
serve a specific purpose each
workout. A haphazard, kitchen-
sink approach has no place in
the quest of a classic physique.
What follows is a three-week
program I have put together
exclusively for M&F readers who
covet the classic look. It provides
you with three unique training
protocols meant to stimulate
growth via different pathways,
using strategically chosen
exercises and intensity tech-
niques meant for creating a
jaw-dropping, showstopping
back that is purely...classic.
• Full and wide lats

from origin to insertion,
creating an X-frame.
• Evenly proportioned
muscle throughout
the back musculature,
with no one area
overpowering another.
• Highly developed mid-
back through rhomboids
and lower traps to
create a 3-D effect.
• Well-developed erectors
and upper traps, but
without appearing overly
bulky, which would
negatively affect the
appearance of width
from the back.

FLEX_ CLASSIC MUSCLE
TRAINING
BREAKDOWN Golden
WEEK 1
THE SPEC (STRETCH/
PEAK CONTRACTION/
Moves
Here are the five moves you’ll be using to
ECCENTRIC/CONCENTRIC
EMPHASIS) METHOD
create a well-balanced back.
This training protocol
utilizes four distinct rep
tempos (one for each
movement), each empha-
sizing a different “section”
of the range of motion.
This forces the muscle to
withstand a unique form of
tension with each exercise,
allowing one to tap into
several muscle-growth
(anabolic) pathways.
WEEK 2
THE FTX2 (FAST-TWITCH
EXPONENTIAL) METHOD
helps set up maximum fast-
twitch muscle fiber firing
through the utilization
of high reps (to exhaust
slow-twitch fibers) and
then heavy explosive lifts
(to excite the central
nervous system). This
combination will make
the final two movements
substantially more effective
for igniting hypertrophy.
WEEK 3
THE PRRS (POWER/
REP RANGE/SHOCK)
HYBRID METHOD
utilizes various rep ranges,
lifting tempos, and intensity
techniques to blast all your
muscle fibers, manifesting a
massive pump and shock-
ing the system into igniting
growth. It is the perfect way
to put the finishing touches
on this three-week program.
172 MUSCLE & FITNESS / JUNE 2019 Shot on location at Bev Francis Powerhouse, Syosset, NY
TEMPO EXPLAINED
Tempo is the term used to describe how fast you
lower, lift, and pause with the weight in each phase
of a repetition. It is expressed in seconds and begins
with the negative (lowering) portion of an exercise,
then the midpoint (stretch) portion, then the posi-
tive (lifting) portion, and if there is a fourth number
used it will be the peak contraction (squeeze).
WEEK 1
The SPEC Phase

EXERCISE SETS REPS TEMPO
Close-grip Pulldown 3 10–12 2-4-1-1

3
Underhand-grip 3 7–9 5-1-1
Seated Cable Row
WIDE-GRIP PULLDOWN 3
WHY DO IT: To work all the inner back

muscles so there is even thickness
through the entire back, both when WEEK 2
The FTX2 Phase

relaxed and posed.
FORM TIP: Allow your arms to extend
all the way at the top of the movement, EXERCISE SETS REPS TEMPO
and let your head come through both of
Stiff-arm Pulldown 3 21–25 2-0-1
your arms. When you pull the weight
back down, it’s OK to have a slight arch 3
in your back. Underhand-grip 3 13–15 3-0-1
Seated Cable Row
WEEK 3
The PRRS Phase

CLOSE-GRIP EXERCISE SETS REPS TEMPO
PULLDOWN One-arm 3 6–8 4-1-1
WHY DO IT: Using a close grip Dumbbell Row
forces you to keep your arms 3
close to your torso, which will
help thicken your lats. 3
FORM TIP: Make sure to begin
each rep by fully extending
the arms and relaxing the
shoulders so that the lats are
fully stretched. Do not lean back
as you pull down, but rather
bring the chest up high as you
slightly arch the lower back.

STIFF-ARM
PULLDOWN

FLEX_ CLASSIC MUSCLE
ONE-ARM DUMBBELL ROW UNDERHAND-GRIP

WHY DO IT: To build maximum mass and thick-
SEATED CABLE ROW
ness in the belly of the lats so that the back is WHY DO IT: To target the lower-lat fibers to
heavily V-tapered from both the front and back. help create maximum thickness and width
FORM TIP: To make sure you are primarily from origin to insertion.
stimulating the lats, and not the rear delts, pull FORM TIP: Take no wider than a shoulder-
the dumbbell up and back toward the hip. Use width grip on the bar and pull into the lower
very strict form, without any momentum or abdomen. Do not lean back, but rather arch
twisting of the torso to lift the weight. Take full the lower back while pushing the chest and rib
advantage of this movement by starting each cage out as you pull toward you.
rep with a full stretch.

Balsamic Chicken 1 tsp minced garlic basil, salt, pepper, and bay leaf
Breasts
SERVES 2
516
| 50g
| 2g
| 34 g
WELL-ROUNDED
We made our chicken
with vegetable brown
rice (carrots and corn
added) and kale
lightly sautéed in
olive oil.
FLEX_ MUSCLE-BUILDING RECIPES
BOK CHOY
Also known as Chinese
cabbage, bok choy
offers low-calorie
roughage (12 calories
per 100 grams), and it’s
high in vitamins A, B6,
C, and K.
Asian Cod
SERVES 2
¼ cup apple cider vinegar ents except fish. Add cod to bowl es 145 F. Serve with vegetable
¼ cup light soy sauce and marinate at least 1 hour. (such as bok choy) and/or
¼ cup sesame oil Preheat oven to 425°F. Place cod clean carbs.
1 tsp chopped, peeled ginger on a cookie sheet coated with
2 pinches sea salt nonstick cooking spray. You may
⅛ tsp freshly ground black pour any leftover mixture over
pepper
2 cod fillets (about 6 oz each)
cod for extra flavor. Roast fillets
8 to 10 minutes, or until their
695
| 40g
| 78 | 30
g g

Turkey Stew 2
SERVES 3
¼
1
6 baby carrots onion, celery, and carrots

683
| 66g
| 17g
| 44 g

FLEX_ MUSCLE-BUILDING RECIPES KEEP IT LEAN
Ground sirloin steak works
best for this recipe. Ask your
local butcher to grind it to
around 93% lean.
Lean Beef Meat Loaf

SERVES 3
1½ lbs ground
(93–96% lea
½ medium onio
1 (6 oz) can to
(optional, bu
will add moi
1 garlic clove,
2 tbsp choppe
bell pepper
2 tbsp choppe
green bell
pepper
3 tbsp
breadcrumb
1 whole egg or
2 egg whites
1 tsp chopped
fresh
Italian parsle
¼ tsp sea salt
¼ tsp black pep
½ lb potatoes, c
wedges
½ cup low-sodi
chicken broth
Preheat oven to
In a large bowl,
ingredients exce
potatoes
and broth.
Mix togeth-
er thorough-
ly with your
hands, then sha
into a loaf. Place
loaf into a bakin
Arrange potato w
around loaf. Pou
and potatoes. Ba
or until center o
160°F. Let stand
before serving.
484
| 64g
| 22 | 16
g g
182 MUSCLE & F /

nal temperature reaches 145°F. salmon with vegetables.
Heat oil in a skillet over
medium heat. Add garlic,
ginger, and lemongrass. Stir
quickly, then add asparagus,
brussels sprouts, snow peas, and
424
| 50g
| 22 | 19
g g

A Cut
BY GREG MERRITT Above
LET’S NOT DISCUSS
Jay Cutler’s career—the
four Mr. Olympia titles
(2006–07, 2009–10), the
15 pro wins, the unpar-
alleled run of 25 shows
spanning 12 years, during
which he was always first
or second and was de-
feated only by fellow Mr.
1
O’s. Yeah, there’s all that
and much more. Let’s talk
about the training style
that got him there. “Iron
Jay” was both improvisa-
tional and methodical. A
high-volume adherent, he
never counted reps, and he
rarely knew in advance ex-
actly which exercises he’d
perform. Mid-workout, he’d
contemplate what was
still needed to hit every
area of a body part before
driving home. Even his
traps were attacked with
maximum intensity,
focus, and variety via
three markedly different
exercises. This is in sharp
contrast with most body-
F ROM L E F T: K EV I N HORTON; C H R I S LU N D
builders, who just throw in

a few rote sets of shrugs
at the end of their shoulder
routines. It’s that attention WORK YOUR WARMUPS the motion on those sets.
to detail that helped make Let’s get the terminology Instead, he’s getting a feel for
Jay Cutler legendary—and straight. Cutler refers to the the weight, making certain
here, you’ll find 10 training lighter sets preceding his his technique is on point, and
tips from the peak of his working sets as “feel sets,” monitoring his muscles to
career that helped him not warmups. This is because determine how hard he should
reach that status. he’s not merely going through push his working sets.

FLEX_ CUTLER TRAINING TIPS
2
DON’T COUNT REPS
“How many did I get,
Greg?” he would ask me
repeatedly in the many work- AT H L E T E
outs I observed through the SNAPSHOT
JAY
years. He knew he was some-
where around the 10-to-12-rep
CUTLER
range, but he wasn’t certain
of the exact tally. Throughout
each set, he’d focus on his
working muscles, because he
Birth Date:
believed that calculating reps
Aug. 3, 1973
was merely a distraction.
Height: 5'10"
3
Contest Weight:
DO UNILATERAL 260 lbs
SETS
As with all bodybuilders, Birthplace:
Cutler’s left and right halves Sterling, MA
were not symmetrical. His left Olympia Wins:
limbs were clearly superior to 4 (2006–07, 2009–10)
their right counterparts. He
Instagram:
narrowed this gap by including
@jaycutler
unilateral exercises in every leg
and arm workout and placing
a special emphasis on bringing
up his weaknesses (while still
expanding his stronger side).
SWEAT THE SMALL STUFF

Unlike most pro bodybuilders,
Cutler scheduled some forearm
and ab sets into his routine,
even during the off-season.
Likewise, although he had two
of the sport’s best calves, he
trained his lower legs as hard
as every other body part.

K EV I N HORTON
Instead of stick-
ing to a stringent
plan, Cutler
improvised his
workouts based
on instinct.
CUTLER TRAINING TIPS_FLEX
5 7
EAT, EAT, AND EAT building world. Cutler was IMPROVISE YOUR
SOME MORE second again, but the gap TRAINING
When Cutler was a teen between him and first had Cutler had a rough
bodybuilder living in rural widened. In the aftermath, outline for how each workout
Massachusetts, he used to buy Cutler, who had been relying on would progress but didn’t fol-
his beef by the cow, literally. machines and cables to refine low a detailed script. Instead,
He hit the 280 mark before what he assumed was enough he analyzed how his muscles
his 20th birthday by training size, knew he had to pack on were responding and chose his
heavy and eating heavier. He’ll pounds to hang with Ronnie, tools accordingly. He’d often
tell you that eating six or more so he trained Ronnie-style: pause mid-workout so he and
high-protein meals daily wasn’t deadlifts, barbell rows, T-bar his training partner(s) could
something he enjoyed, but fre- rows, barbell bench presses. review how many exercises
quent feedings were a neces- Free-weight basics formed the they had done and what should
sary part of his growth plan. core of his routines in 2004 and be done next. Every workout
have remained there ever since. was a work in progress.
6
BUILD WITH BASICS

CUTLER KNEW
HE WAS IN THE
10-TO-12-REP
RANGE, BUT HE
WASN’T CERTAIN
OF THE EXACT
TALLY.
CUTLER TRAINING TIPS_FLEX
HIT THE ANGLES

Cutler learned which foot
placements stressed
various areas of his legs,
which grips best targeted
sections of his upper body,
and which exercises were
most effective for his par-
ticular physique. Then he
employed that knowledge
to hit each body part from
a variety of angles, with
a particular emphasis on
what he most wanted
to accentuate.
9
AVOID MAJOR
SHOCKS
Don’t ask Cutler
for scary workout
stories. He doesn’t have
any reminiscences about
30 continuous sets of
squats or giant-set circuits
that kept him hovering
around a trash can, revis-
iting his protein. He never
supersetted biceps and
triceps until he couldn’t
scratch his own head.
He stuck to his training
program, and that program
never included all-shock
workouts from hell.
10
MOVE FAST
F ROM L E F T: C H R I S LU N D; K EV I N HORTON
One component
of Cutler’s
training that he rarely
diverged from was speed.
Throughout his career, he
rarely paused more than a
minute between sets, and
usually his pre-contest
rest periods clocked in
around 40 seconds.
FLEX_ NPC MONTHLY BY FR ANK SEPE
It’s Time to Compete!

THE NATIONAL PHYSIQUE
COMMITTEE (NPC)—the pre-
mier amateur physique organi-
zation in the world—has never
been bigger, with more compet-
itors, contests, and exposure
than it’s ever had in its history.
Its websites npcnewsonline.com,
npcnewstv.com, and npcfitbody
.com have created huge buzz in
the fitness industry by providing
full contest and athlete coverage
of NPC and IFBB Pro League
events. Plus, social media is
booming, with thousands of NPC
and IFBB Pro League competi-
tors posting photos and videos
of their contest journeys to the
tune of millions of daily views.
This has lit a fire under people
of all ages and physique levels
to step onstage. So how do you
join in on the action? Here are six
steps to help you get started.
1 CHOOSE A DIVISION.
First, take a look at the
contest galleries online so you
3 GET YOUR CARD. Once
you decide to compete,
you’re going to have to
5 LEARN TO POSE. If you’re
not hiring a posing coach
to help you, go to youtube.com
can determine what division purchase an NPC card here: /user/npcnewsonline and check
your physique is best suited npcnewsonline.com/join-the- out the numerous posing tips
for. You can find them here: npc. And remember to go to and videos from the best IFBB
contests.npcnewsonline.com. npcnewsonline.com/rules to read pros and official judges.
the rules and regulations for
2 CHOOSE A CONTEST.
There are hundreds of NPC
contests to choose from, and
your contest, including what to
wear onstage. 6 TIME TO COMPETE.
You worked hard for
this day, so try to enjoy it.
you can check out the schedule
to find one that makes sense for
you: npcnewsonline.com/schedules
4 START YOUR CONTEST
PREP. You can choose to
put together your own training
Your contest photos will be
featured on npcnewsonline.com
so that you can share your
/list. After you’ve selected and diet program, or you can do accomplishments on social
a contest you’d like to enter, some research and hire a high- media. Plus, you can share the
you can register on the NPC quality prep coach to create a pics with an official judge and
website. program tailored to your needs. have him or her critique you.

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FLEX_ ASK THE EXPERTS
Fixes
is the owner of Brooklyn Strong,

a personal training studio in
New York City.

TRAINING
TIPS
DIET
ADVICE
BAD
JOKES
Celebrity trainer Don Saladino and Muscle & Fitness executive

editor Zack Zeigler discuss everything you wanted to know
about fitness...and some things you won’t expect.
MuscleandFitness.com/REPS
FLEX_ ASK THE EXPERTS
Will steroids
cause my
testicles to
shrink or erectile
dysfunction?
Steroids won’t shrink
your testicles, which
produce testosterone
and sperm, but when
the body takes in
excessive amounts of
synthetic testosterone,
your body will cease to
produce more natural
testosterone. You’ll
also stop producing
sperm. When it comes
to ED, there are two
factors involved: libido
and actual function.
Testosterone enhances
your libido, but it won’t
impact your perfor-
mance. Older men are
often prescribed test to
help their sex lives.
is a clinical assistant
professor in urology at
I prefer front hip-dominant exercises that

squats. Am I pair perfectly with front
missing out squats are deadlifts, back
on any benefits from raises, glute bridges, hip
back squats? thrusts, good mornings,
If you’re going to focus on glute-ham raises, and pull-
front squats in your working or pushing a loaded sled.
outs, you’ll want to include
additional hamstring and
P R E V I O U S PAG E : P E R B E R N A L
glute exercises to ensure JIM SMITH, C.P.P.S.,

your muscular development is the owner of Diesel
is well-rounded and com- Strength and Conditioning.
prehensive. A few excellent

MARKETPLACE
How can I tweak my and fat at each meal to slow the

diet to keep my release of glucose into the blood
energy up? and help prevent energy crashes.
First, quit turning to caffeine and Make sure you’re eating
sugar for energy boosts. Once the enough. Getting sufficient calo-
sugar or caffeine wears off, your ries and protein ensures that you
body realizes that it has nothing are fueling your body for energy.
to use for energy, and you end up When you eat less than you need
exhausted and hungry. for basic biological function, your
Instead, eat a balanced break- energy levels will suffer. You will
fast. Swap out processed foods also break down calorie-burning
like doughnuts, pastries, and muscle tissue for energy—some-
bagels (which will just cause a thing no one wants happening.
blood sugar spike and subse- Lastly, overeating channels
quent energy crash) for healthier large amounts of energy to
options. Try whole-grain cereals digest and absorb all that food,
with nuts and fruit, an omelet so afterward all you want to do
with veggies and cheese, or is lie down and sleep.
Greek yogurt with granola.
Don’t overdo it on carbs. While
they provide quick energy, too
high a carb load (with not enough
is a spokesperson for the Acad-
protein and fat) can cause a drop emy of Nutrition & Dietetics in
in blood sugar and low energy. New York; alissarumsey.com.
Focus on balancing fiber, protein,
Muscle & Fitness (ISSN 0744-5105), Vol. 80, No. 6, is published monthly by Weider Publications, LLC, a division of American
Media Inc., 4 New York Plaza, 4th Fl., New York, NY 10004. Periodical Rates Postage Paid at the New York, NY, Post Office and at
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From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would
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P.O. Box 37207, Boone, IA, 50037-0207. All materials, articles, reports, and photos published in this magazine are the exclusive
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MARKETPLACE
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FLEX_ ON THE RISE BY MICHAEL BERG
Turnaround
Artist
Pro bikini competitor Breena Martinez is proof positive
that where the mind goes, the body will follow.
ONSTAGE AT THE Arnold while coaching aspiring

Classic Australia Bikini contest competitors and prepping
this past March, Breena Mar- for her busy competitive
tinez was poised, conditioned, schedule. “I incorporate
and deserving of her impressive strength, hypertrophy,
third-place finish, behind Janet and endurance training,
Layug (fresh off her Bikini never staying in a
International win in Ohio) and phase for more than
2018 Bikini Olympia runner-up six to eight weeks,”
Lauralie Chapados. she says.
So it was all the more sur-
prising to discover she was
anything but confident about
her prospects down under. “In
2018, I was sixth at the Bikini
International, and in 2019 I fell to
10th,” she says. “I felt like I had
let people down—my husband, TRAINING
my coach, my teammates, my MARTINEZ’S CONDI-
sponsors, my family, everyone.” TIONING WORKOUT
The turning point came about DIRECTIONS: Do each
36 hours before showtime in exercise for 30 seconds,
Melbourne. “I couldn’t see my resting 20 seconds between
abs or my glute-hamstring moves. Complete as many BREENA
rounds of the circuit as you MARTINEZ
tie-in, but I thought back to my can in 25 to 30 minutes. Birth Date:
‘why,’ what I’m about,” Martinez April 5, 1984
recalls. Thankfully, she is all EXE RCIS E C IR CU I T
Height: 5'6"
about overcoming the odds. Contest Weight:
The 35-year-old made her 120 lbs
debut in the IFBB Pro League Residence:
Walnut Creek, CA
ranks in 2015, taking 12th in that Website:
year’s Bikini Olympia. In 2018, breenamartinez.com
she won the Japan Pro Bikini Instagram:
title, displaying a physique that @breenamartinez
has drastically transformed
since she first weight trained
consistently as a freshman at
Menlo College in Atherton, CA.
These days, Martinez is teach-
ing others more refined tactics
through her online personal
training business, FeNIX Fitness,
200 MUSCLE & FITNESS / JUNE 2019 Photograph by Chris Nicoll

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