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02-TOC.indd 7 5/23/13 7:20 PM

CONTENTS
07.13
FEATURES
28
BOOT-CAMP BLITZ
Use these time-efficient and
equipment-minimal boot-camp
workouts to build lean muscle
and torch fat this summer.
By Eric Velazquez, NSCA-CPT
47
THE NEW RULES OF
LEAN EATING
Score the six-pack abs you’ve
always yearned for by making
these diet tweaks. By Matthew
Kadey, MS, RD
55
TRAIN, REFUEL,
REPAIR
How you feed your body
immediately after training can
make a drastic impact on how
strong, lean and muscular
you can become. By Eric
Velazquez, NSCA-CPT
DEPARTMENTS
13 BODY SHOP: Training, Nutrition & Supplements

20 PEAK PERFORMANCE: You Got Served
22 PRO CORNER: Esteban Vargas
24 BRAND SPOTLIGHT: Olympian Labs
64 PRODUCT INSIDER: Dymatize Nutrition Elite Whey
67 TOP SHOP: Product Overviews
74 5 WAYS TO: Train With a Medicine Ball
Photo by Robert Reiff
DISCLAIMER: MUSCLE & PERFORMANCE is an Active Interest Media publication. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness
of either the products and services advertised in this magazine or the weightlifting or other techniques discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the
manufacture, sale or use of such products and services and the application of the exercises discussed or illustrated in this magazine. The purchase or use of some of the products, services or techniques advertised
or discussed in this magazine may be illegal in some areas of the United States or other countries. Therefore, you should check federal, state and local laws prior to your purchase or use of these products, services
or techniques. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the
nature of some of the products, services and techniques advertised or discussed in this magazine, you should consult a physician before using these products or services or applying these exercise techniques.
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JUNE 2013 VOL. 5 NO. 6
PUBLISHER Cheryl Angelheart

EDITOR-IN-CHIEF Jordana Brown
CREATIVE DIRECTOR Alexander Norouzi
ADVERTISING DIRECTOR Donna Diamond

ADVERTISING ACCOUNT MANAGER Laura (Flores) Thorne
COPY EDITOR Jeannine Santiago
SPECIAL-PROJECTS EDITOR Vicki Baker
A/R MANAGER Alice Negrete
PRODUCTION MANAGER Patrick Sternkopf ASSOCIATE ART DIRECTOR Dana Collins
CONTRIBUTING WRITERS
Mike Carlson; Chris Logan; Matthew Kadey, MS, RD; Jill Schildhouse; Steven Stiefel; Eric Velazquez, NSCA-CPT
FEATURED CONTRIBUTORS Michelle Harvey, David Hoffman, Peter Lueders, Greg Plitt, Robert Reiff, Danny Steyn, Derek Trombetta
Efrem Zimbalist III Chairman & CEO

Andrew W. Clurman President & COO
Brian J. Sellstrom Senior Vice President & CFO
Patricia B. Fox Senior Vice President, Operations
Muscle & Performance is printed monthly in the U.S.A. © 2013 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
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THE BODY SHOP SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY CHRIS LOGAN.
ATHLETE’S
DIGEST
Amino acids, the constituents of protein,
are collectively best-known for their ability
to support muscle building. Yes, they are
responsible for muscles’ structure, but they also
support an important aspect of muscle building:
boosting the production of nitric oxide, a small
gas molecule that has profound effects on the
body’s ability to train and recover. Here are four
supplements you should take when you want to
increase NO production.
Take arginine, which readily converts to NO.

The best-known supplement for boosting NO,
this amino acid is virtually ubiquitous in NO-
boosting products. Arginine is readily converted
to NO, which relaxes blood vessels, allowing
more blood, oxygen and nutrients to flow to
muscles. Arginine also encourages increased
release of growth hormone, supporting muscle
gains. For best results, take 3 to 5 grams of
arginine upon waking, before workouts and
before bed for a total of up to 15 grams a day.
Include citrulline to boost arginine levels.

While you could say citrulline is the drummer to
arginine’s lead-singer rock star of NO aminos,
studies show that citrulline may be even more
effective at boosting NO than arginine. Citrulline
converts to arginine in the body, and studies show
that supplementing citrulline helps you better
maintain your arginine levels than taking arginine
directly. To boost arginine and NO levels, also
include 2 to 3 grams of citrulline in preworkout
shakes.
Add Pycnogenol to encourage greater

conversion of arginine to NO.
This extract from the French maritime pine tree
is a potent antioxidant that’s known to increase
the activity of nitric-oxide synthase, the enzyme
that converts arginine into NO. To further boost
NO production, take 50 to 100 milligrams
of Pycnogenol with arginine and citrulline
supplements.
Take vitamin C to prevent NO degradation.

Ascorbic acid, the scientific name for vitamin C,
helps promote the muscle-building benefits of
NO because of its well-established antioxidant
effects, known to reduce free radicals. These
harmful molecules degrade NO, so vitamin
C’s ability to fight them helps keep NO levels
elevated. Take 500 to 1,000 milligrams with
arginine, citrulline and Pycnogenol before
workouts.

THE BODY SHOP
107
Million Number of Americans in 2008 who
had at least one of the following
(possibly preventable) chronic illnesses:
cardiovascular disease, arthritis,
diabetes, cancer or chronic obstructive
pulmonary disease, according to the
report “Know Your Health: A Necessary
Focus on Prevention,” released by
TeleVox Software Inc. (televox.com)
MAX STACK
EXTREME
AMINOS
The market is full of preworkout supplements, making
it hard to choose the one that’s right for you. One of
the best ways to pick one is to consider individual
ingredients that you’ve noticed work particularly well
for you. Absent that knowledge, consider seeking out
products that contain the following three amino acids.
Beta-Alanine
This amino acid combines with another, histidine, to
form the compound carnosine. Research shows that
higher levels of carnosine are associated with muscles
that are stronger and have better endurance. While
you can supplement with carnosine directly, research
has shown that supplementing with beta-alanine may
be even more effective. Beta-alanine also enhances
the effects of creatine, providing two ways to support
muscle building.
Arginine
Arginine is one of the best-known aminos for supporting
better workouts. In addition to increasing muscle pumps
during workouts, this amino acid encourages delivery
of more oxygen and nutrients to working muscles
(facilitating growth and recovery) by converting to nitric
oxide in the body.
Tyrosine
Serious weight trainers know that this amino is beneficial
for boosting energy levels before training sessions. In
the body, tyrosine converts to crucial brain chemicals
and hormones (including epinephrine, norepinephrine,
dopamine and thyroid hormones), which then help fuel
activity by increasing metabolic rate and breaking down
stored body fat to be burned for energy. Tyrosine also
enhances muscle strength and helps reduce fatigue.
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PEAK PERFORMANCE
ber in your body will surely bring down your

consistency.
When it comes to the mechanics of a swing,
technique can vary wildly from individual to
individual. Take footwork and stance, for in-
stance. “We did a study where we looked at
100 professionals, and we saw 100 different
stances,” Giampaolo says. “All the top players
stand a little bit different.” Here are the basics.
THE COIL: With the racket in your right hand

and the ball in your left hand, stand with your
left toe on the baseline and your left shoulder
facing the opponent. (Lefties: Do the oppo-
site here and throughout.) Turn your upper
body away from the baseline and wind up in a
similar manner to the way a pitcher turns his
back to the batter. It’s important to be fully
coiled before tossing the ball.
THE TOSS: Hold the ball lightly with the fin-

gertips of the left hand rather than in the palm.
Toss the ball from your shoulder rather than
flicking it with your wrist and send it only as
high as you can reach with the top of your
racket. Toss the ball out in front of you and
slightly to the right. “One of the keys of serv-
ing consistently is hitting a tossed ball at its
apex so it’s not skyrocketing up really fast and,
more important, it’s not dropping at the rate
of gravity. If you only toss it as high as you can
reach, it sits in the hitting window longer than
a really high toss,” Giampaolo says.
THE SWING: During the coil, your right hand

comes behind your body, with your palm
turned down, the strings facing the ground
YOU GOT SERVED and the nose of the racket pointed to the
The most important stroke in a game of tennis is the very first one. right. “You are going to uncoil the whole ki-
BY MIKE CARLSON netic chain: knees, hip, shoulder, upper arm
T
and lower arm,” Giampaolo says. “One of
here is a common saying in golf — “You drive for show, but you the important things is hand speed. Imagine
putt for dough” — meaning a pretty drive might look dramatic, flicking water off your hand. The faster the
but when it comes to actually winning a match, a good short racket head moves, the more velocity you
game is more important than a monster shot off the tee. If this will get.”
were applied to tennis, it would go something like: “You rally for show, but Coming down from the apex of the swing,
you serve for dough.” your forearm will pronate, or turn out to the
“Serving is by far the most important shot in the whole game of ten- side as if you were looking at the face of a
nis,” says Frank Giampaolo, a tennis coach in Laguna Beach, Calif., and au- wristwatch. The racket should continue to
thor of the book Championship Tennis. “Most players think an hour lesson follow through and end near your left hip
should be ground serves for 55 minutes and then serving for five minutes. pocket.
It should be the opposite. Most people should be serving for 45 minutes
and rallying for 15 minutes.” STAY LOOSE: A fast serve is more about
Giampaolo says the three key components for a serve are location, con- staying loose and relaxed rather than using
sistency and power. First, send the serve to the right location, the oppo- muscle power. Roger Federer’s serve was
nent’s backhand. Next, focus on consistently getting the first serve in at clocked at 140 mph, and he is a lanky 6 feet 1
least 60 percent of the time. If you are constantly missing your first serve, inch tall and 188 pounds. Giampaolo likens it
that means you are forced to send lollipop shots to your opponent in or- to snapping a wet towel. “You have to be re-
der to avoid the dreaded double fault. Lastly, use that same 60 percent ally loosey-goosey and spaghetti-armed, with
rule when it comes to power. Trying to crush the ball with every muscle fi- quick, fast hands,” he says. 
04-PeakPerformance.indd 20 5/23/13 7:26 PM

THIS
THIS IS
IS WHERE
WHERE
WE COME IN
Tyler
Tyler McPeak
McPeak
Team
Team Champion
Champion
Performance
Performance Athlete
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PERFORMANCE
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R I S E A B O V E™
RISE ABOVE
Rise
Rise above
above average.
average. Rise
Rise above
above “can’t”
“can’t”.. Rise
Rise above
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We know
know it’s
it’s hard
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and
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04-PeakPerformance.indd 21 5/23/13 7:26 PM

PRO CORNER
How did you find Athletic Edge Nutrition?

After that natural show, I began to knock on
doors in the sports-nutrition industry to see if
I could get a sponsorship. God blessed me with
great genetics to be able to take it to the next
level, and I wanted to work with a company that
believed in my vision of staying drug-free so that
I could relate to the customers who wanted to
stay natural. That’s when Sebastian [Balcombe],
the CEO of Athletic Edge Nutrition, gave me an
opportunity to work with him as a demo rep-
resentative. Then I became their regional sales
representative and eventually they sponsored
me as their athlete.
How do AEN products fit into your training

program?
The first AEN product that I took was PreSurge,
a preworkout supplement. That product helped
me push myself to the limit. Last year, we re-
leased APE (Alpha Performance Enhancer), our
natural testosterone booster. I started to take it
for my show last year, which helped me become
leaner and stronger. I also use IntrAbolic for re-
covery. That product is amazing because it keeps
building my endurance, and my recovery is way
faster than before. I could honestly tell you that
I’m feeling way better since I started taking AEN
products. They put a tremendous amount of re-
search into the products, and all the ingredients
are very carefully chosen.
ESTEBAN VARGAS What do you do when you’re not competing?

I dedicate most of my free time to spiritual
This Athletic Edge Nutrition frontman is principled and spiritual, not to
growth because I believe that life’s not only
mention genetically blessed.
about the physical but also about the spiritual.
BY ERIC VELAZQUEZ, NSCA-CPT
E
Right now, I’m in school to become a pastor. I
steban Vargas was born in Medellin, Colombia, when it was con- also love to help people with their fitness goals.
sidered the most dangerous city in the world. Home of Pablo Es- I like to go out to restaurants with friends and
cobar and the Medellin cartel, Vargas’ hometown was one whose ignore the fact that I’m dieting. I like visiting and
citizens lived in constant fear of violence. Luckily, Vargas and his spending time with my family. 
family escaped Colombia in the late ’80s, landing in Jersey
City, N.J.
The move allowed Vargas to better focus on his love of mar-
tial arts. As a freshman in high school, he added wrestling to PEC-TURE PERFECT
his combatives resume and, like many teens, eventually found Here’s an example of the type of chest routine Esteban
a fondness for weight training. Vargas uses to prep for a shoot.
“It wasn’t long before I decided to focus all my energy on
weight training,” Vargas says. “My goal was to gain as much Exercise Sets Reps1
strength as possible, and my body reacted very well to the Incline Dumbbell Bench Press 2 402
training. I felt like a human experiment because I would try Incline Dumbbell Bench Press
different routines and diets that would get me drastic results.” superset with
He may not have realized it at the time, but this resistance- Dumbbell Pullover 3 15-20
based epiphany would eventually steer Vargas to a career in Incline Dumbbell Flye 3 20-253
fitness. Decline Barbell Press 3 15-20
Parallel Bar Dip 2 to failure4
Photo by Danny Steyn
How did you transition to bodybuilding? 1

Vargas rests 30 to 90 seconds between all sets.
I saw that my body was reacting really well without the 2
These two sets are performed as a warm-up with light weight, not to failure.
need of drugs, so in 2008 I decided to compete in an NPC 3
Vargas holds the peak contraction on each rep for up to three seconds.
drug-tested bodybuilding show called the Gold Cup, where 4
Vargas holds each rep in the bottom position for up to two seconds.
I placed first in my weight class. The rest is history.
06_ProCorner.indd 22 5/23/13 7:27 PM

06_ProCorner.indd 23 5/23/13 7:27 PM

BRAND SPOTLIGHT
HEALTH ON THE GO
Olympian Labs’ delivery systems make supplementation easier to swallow.
L
BY JILL SCHILDHOUSE
inda Hlivka, clinical nutritionist and formulator The next is a reformulation of Olympian Energy, which Hliv-
at Olympian Labs Inc., has a brilliantly simple ka says contains B vitamins and other nutrients and herbs. It’s
business philosophy: “I can’t develop or promote stimulant-free, making it a great alternative to other energy
any product that I don’t believe in. I do all my re- shots, and lasts a full 12 hours. Instead of a traditional bottle,
search �irst and look at clinical studies before I determine the new packaging is a blister pack containing four capsules,
what raw materials I want to put into a product to create perfect for a gym bag.
the end result. You have to truly understand the product Sea Nourishment — a sea elixir that contains sea vegetables,
before you can sell it to someone else. And you truly have ionic trace minerals from the Great Salt Lake, enzymes, vitamins,
to believe in it.” coral calcium and other phytonutrients — helps the immune sys-
And with her dedication to research, quality and potency, tem, bone development and muscle recovery. “I’ve created a new
Hlivka has created some new products and reformulated �lavor and beefed up the formula, which contains over 93 miner-
“YOU HAVE TO TRULY UNDERSTAND THE PRODUCT TO CREATE

THE END RESULT. AND YOU TRULY HAVE TO BELIEVE IN IT.”
old favorites for 2013. The �irst is Calcium 2Go, an im- als,” Hlivka says. “We have the cran-raspberry �lavor and a new
proved formula for this on-the-go calcium and vitamin D tangerine cream. Just take an ounce or two of this liquid daily.”
delivery system. It contains 1,000 milligrams of calcium The four super-nutrients — grape-seed extract, resveratrol,
and 1,500 IU of vitamin D, and it takes the form of �lavor- CoQ10 and omega-3 — are present in Ageless, which offers
less crystals. “There are no pills to swallow,” Hlivka says. powerful antioxidant protection, reduces in�lammation and
“Unlike the chalky horse pills out there, this is a tasteless helps maintain healthy cholesterol levels. “With 840 milli-
powder you just sprinkle on your food or into beverages.” grams of eicosapentaenoic acid and 420 milligrams of doco-
An offshoot of Calcium 2Go is CalMag 2Go, which adds 500 sahexaenoic acid, it’s a very powerful product that is great for
milligrams of magnesium to the aforementioned mix. cardiovascular health as well as skin health,” Hlivka says. “It
With all the new research out on the bene�its of magne- works from the inside out to replenish the body and can help
sium, it’s no surprise that Hlivka created Magnesium 2Go. to reduce �ine lines and wrinkles.”
“Magnesium can help with PMS symptoms, migraines, And �inally, later this year look for Olympian Labs to launch a
mood and muscle cramps,” she says. “So I’ve developed a new product line for dynamic women that will focus on weight
liquid product in a 25-milliliter shot form that’s portable loss and weight management. “There will be �ive to seven prod-
so you can throw it in your gym bag or purse. It’s a nice- ucts, such as a fat burner, a protein powder, a body cleanse/
tasting pineapple-tangerine �lavor.” detox product and a probiotic to aid digestion,” Hlivka says. 
07-BrandSpotlight.indd 24 5/23/13 7:27 PM


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vitaminshoppe.com


BOOT
BLITZ
- CAMP
Use these time-efficient and equipment-

minimal boot-camp workouts to build lean
muscle and torch fat this summer.
By Eric Velazquez, NSCA-CPT
Photos By robert reiff
08-Feat-BootCamp.indd 28 5/23/13 7:28 PM

Grooming by Michelle Harvey

f you peruse your community ad spaces, you’re likely to find at least one —
I
more likely, several — fitness “boot-camp” promotions promising your best
body ever. The locations vary, but it’s a safe bet that boot campers will con-
gregate in public spaces like the park or local sports stadium. These group
workouts are usually primarily bodyweight-based and are typically well un-
der an hour in duration. Get in, get sweaty and get out.
Hard-training men and women are attracted to these workouts for several
reasons: They take up very little time, they can be done for a fraction of the
cost of a gym membership, and they come complete with a trainer to bark
orders, mix up the workouts and make sure you’re pushing it to your own
personal maximum. But the main draw, perhaps, is the concept of boot camp
itself — the primal, conscripted feeling that there are high stakes attached to
every minute of the workout, that rest is for the weak and that this is a battle
to be won. Though your muscles wail in agony and your lungs burn dry, there
is no surrender. This routine, you resolve, is the most direct path of attack
toward a leaner, more muscular build.
However, you don’t need a paid professional to march you through the mud
to a better physique. By understanding the basic underlying principles and
payoffs of boot-camp training, you can put yourself through the paces in the
quiet of your own garage or backyard. Alas, you can be an army of one.
BOOT-CAMP BENEFITS T -CAM

P
Boot-camp training simply capitalizes on the use of compound movements in or-
B O O S
der to maximize calorie burn, metabolism and hormonal response. But what’s not
E L E CTION
present in most workouts, sadly, is an effective use of rest. Boot-camp training is, S vide
, we pro
e pages p options.
by nature, rest-minimal. This not only ratchets up intensity but also instantly in-
e s
➨
creases workout ef�iciency. Think about that next time you see a dormant set of
dumbbells next to a workout towel at the gym. Where did that guy go, anyway?
O n th
e boot-c
a
you thre ore effective th e
is m
m
an
e on
None o o s e th
r, so ch aid of o
r
the othe least afr w one
Boot Camps Build Muscle Some people might think that boot-camp-style training is y o u a re n e
that try a
up and ause
less effective at building muscle than other protocols. These people posit that be- switch it you train. Bec nts
c h ti m e e a m ou
cause you aren’t squatting under a bowing barbell, you aren’t likely to see any ap- ea hug
ot using the
preciable gains in mass. But science has basically thrown that theory by the wayside. you’re n t, the stress on n’t
o
Recent research published in the Journal of Applied Physiology shows that lifters who of weigh ous system w e
tr a l n e rv s e o f th
cen beca u
lifted lighter weights, reaching failure at 25 to 30 reps, experienced the same amount igh, but bolic
be as h cular and meta
of hypertrophy (read: growth) as those who trained in the six- to 12-rep range. The s ing,
high mu boot-camp train lf
key factor was taking the exercises to failure. Not surprisingly, momentary mus- a n d o f y o u rs e
dem allow
want to of rest be-
cular failure is easier to �ind when you’re sucking wind and the combined salvo of you will y
one da
multi-joint movements has tapped all your body’s energy systems. Those multi-joint at least n sessions.
movements also help to elicit a greater release of natural growth hormone and tes- twee
tosterone, which both play a key part in helping to increase muscle size.
Boot Camps Burn Fat The use of compound movements places a huge energy de-
mand on the body, and that means calories get burned. But the real torture (and
bene�it) is in how these exercises are prescribed. Forget about one to two min-
utes of rest. Like high-intensity interval training, boot-camp training condenses
or eliminates rest in order to supercharge metabolism, extending the calorie burn
beyond your last rep. Piece together two to three of these workouts per week and
it’s easy to see how quickly changes to body composition can occur.


H
BOOT-CAMP ALPHA
The first boot camp is the most simple and accessible of the In the third block, you’ll go for higher rep counts on “eas-
bunch because it requires no equipment. You can perform ier” moves. Push-ups are performed with standard hand
this workout at the park, on a sports court or even in your spacing — just outside shoulder width. Perform your walk-
living room. The workout consists of four mini “blocks,” each ing lunges under control, being sure to come up to a fully
with a different prescribed rep range and specific demand, upright position on the positive portion of each step. (Note:
each capped off with a sprint performed at 100 percent ef- Indoor trainers can substitute alternating lunges.) After
fort. (Note: Living-room trainers can simply sprint in place.) lunges, drop to the deck for 30 crunches.
The first block emphasizes explosive movements. By per- The final block, while rough in its own right, serves as a
forming the plyometric versions of the push-up and squat, bit of a break from the chaos because it calls for isometric
you call more growth-prone, fast-twitch muscle fibers into holds. You’ll hold in the top of the push-up position and the
play while also waking up your central nervous system for bottom of the squat for 30 seconds each, then knock out a
the work that lies ahead. Double crunches hit the entire 30-second plank from your elbows. After that, hop up and
length of your rectus abdominis. sprint one final time.
The second block includes more-familiar, standard-pace ver- In any one block, pause only if absolutely necessary and
sions of the push-up and squat. Because the push-up tends to then only for a second or two. Always make sure at least to
be a stronger movement for most gym rats, you’ll make it more begin the next activity because transitions are the most likely
challenging by moving your hands in and keeping your elbows place for additional rest to creep in. Rest one to two minutes
tight. This adjustment will emphasize the triceps. You’ll fol- after going through the whole lineup, then blast through it
low that with standard bodyweight squats. In this version of a again. Repeat for two to three total trips through the gauntlet
squat, your quads are the primary movers because you’re able — if you can.
to keep your spine more erect, like in a front squat. ➜
C C
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PLYOMETRIC PUSH-UP

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JUMP SQUAT
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CY CY
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BOOT-CAMP ALPHA: Bodyweight Only K K
Exercise Reps/Time
Plyometric Push-Up 10
Jump Squat 10
Double Crunch 10
Sprint 15-20 seconds
Close-Grip Push-Up 20
Bodyweight Squat 20
Reverse Crunch 20
Standard Push-Up 30
Walking Lunge 30 steps
Crunch 30
Push-Up Plank 30 seconds

Squat Hold 30 seconds
Plank 30 seconds
Rest one to two minutes. Repeat two to three times total.
Boot-Camp Graduate Tip: If you have a pull-up bar, you

can add five pull-ups to the start of every workout block.
For the last workout block of stationary exercises, hold a
pull-up in the top, fully contracted position for 30 seconds.

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H
BOOT-CAMP BRAVO
Bodyweight training is great, but
some of us love our equipment. And
by taking a few — just a few — toys
out of the box, you can put together
a brutal body-transformative boot-
camp routine. This workout will re-
quire you to tote along a jump rope,
a kettlebell and a medicine ball. The
jump rope will appear throughout the
workout. By working in a hard minute
on the rope at every station, you can
keep your heart rate up. It’s built-in
cardio — no running required — that
also provides skill work and takes up
very little space.
You’ll start with 10 kettlebell
swings. Press your heels hard
through the ground and make your
hips do the work — if you feel like
you’re doing a squat with a front
raise, you’re not being aggres-
sive enough on the positive. After a C
C C
C C minute on the rope, you’ll move to M
M
M M
M M
medicine-ball crunches. By adding
Y Y
resistance to your ab work, you can Y
Y
Y Y
achieve that muscular, deeply chan- CM
CM
CM CM
CM CM
neled look that so many cover mod-
MY
MY MY
els sport. More rope follows, and MY
MY MY
then the goblet squat, in which you CY
CY
CY CY
CY CY hold the kettlebell tight to your body, CMY
CMY
CMYCMY just under your chin. After another
CMYCMY
minute on the rope, you’ll move to
K
K
K K
K K the medicine-ball throw. The open-
space answer to CrossFit’s wall ball,
this will simply call for you to hold
the med ball in a deep squat, then ex-
plode up and out, releasing the ball
up and forward at roughly a 45-de-
gree angle. Jog to the ball, pick it up
and repeat for reps, then get thee to
the rope again. The kettlebell dead-
lift high pull is pretty much what it
says: You’ll deadlift the kettlebell
from the ground and row it upward
as your hips reach full extension, like
in an upright row. A minute on the
rope preps you for one-arm bent-
over kettlebell rows, which mirror
bent-over dumbbell rows in their
execution. A final minute on the rope
and you’re ready to start it all over
again. (After one to two minutes of
rest, that is.)
continued on page 40 ➜

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H BOOT-CAMP BRAVO: :minimal equipment
Exercise/Activity Reps/Time
Kettlebell Swing 10
Jump Rope 1 minute
Medicine-Ball Crunch 15
Jump Rope 1 minute
GOBLET
SQUAT Goblet Squat 20
Jump Rope 1 minute
Medicine-Ball Throw 10
Jump Rope 1 minute
Kettlebell Deadlift High Pull 15

Jump Rope 1 minute
One-Arm Bent-Over
Kettlebell Row 20 (each arm)
Jump Rope 1 minute
Boot-Camp Graduate Tip: Take things to the next level by

using a weighted jump rope, a heavier medicine ball or a
heavier kettlebell. You also can increase the reps by five at
every station or extend the time on the rope.
KETTLEBELL
SWING
▼


H
BOOT-CAMP CHARLIE
Not ready to fully abandon your current rou-
tine? The thought of using bodyweight moves
and sporty devices is a turnoff? No problem.
This dumbbells-only routine is sure to make
DUMBBELL you a believer in boot-camp principles.
UPRIGHT ROW Complex training, which strings together a
series of exercises using the same weight, is a
well-researched yet highly underused tool in
gyms today. Olympic athletes use it all the time
to build muscle, speed and stamina. No reason
you can’t be doing the same.
Boot-Camp Charlie requires one set of
dumbbells. The weight you select for this
boot-camp complex should be roughly what
you’d use for 15 challenging reps on the
dumbbell curl. Doesn’t sound like much until
▼
you plug it into this lineup, in which you’ll be

aiming for 15 to 20 reps of each exercise —
without rest between moves.
You’ll start with upright rows. With your traps
and middle delts starting to burn, you’ll bring
D
your core and lower body into play by transi-
tioning to thrusters. This exercise, which pum-
mels the senses, leads into two-arm dumbbell
rows. After your final rep on rows, you’ll hold
FEEL THE CHARGE.
*
F
mri-endurance.com
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
42 MUSCLE & PERFORMANCE JULY 2013 © 2013 Medical Research Institute
08-Feat-BootCamp.indd 42 5/23/13 7:31 PM 5620 M

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576,000/YEAR
DO THE WORK.
DIAGONAL MEDICINE BALL SLAMS
1,500 LBS/WEEK
BURPEES
600/MONTH
BODY BLOWS RECEIVED
25,200/MONTH
DEADLIFTS
1,128,000 LBS/YEAR
PROWLER PUSH
65 MILES/YEAR
CLEAN FUEL FOR SERIOUS WORK

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MUSCLEANDPERFORMANCEMAG.COM JULY 2013 MUSCLE & PERFORMANCE
AUDITS VERIFYING THAT NO NSF 306-CERTIFICATION GUIDELINE ANNEX A LIST BANNED SUBSTANCES EXIST IN OUR FACILITY. CytoSport™ products complement a smart eating and hydration plan
that, when combined with a balanced exercise or resistance training program, may contribute to weight management and recovery from exercise. ©2013 CytoSport, Inc. Benicia, CA 94510 USA
08-Feat-BootCamp.indd 43
5620 Monster Protein Ad-Bader-M&B-May-v1.indd 1 5/23/13
3/13/137:31 PM
5:30 PM
that body position, move the dumb-
bells close to your body and start on
Romanian deadlifts. Under normal
circumstances, this would be very
light weight for this exercise, but
because your lower back has been
slightly fatigued from the rows, your
hamstrings end up carrying more of
the load. The next exercise will be
walking lunges. Lunges have actu-
ally been shown to increase strength
in the hamstrings more than in the
quads or glutes, so digging into those
hammies post-Romanian deadlifts
will be a bit tougher. The bulk of the
big moves out of the way, you’ll fin-
ish with curls and extensions, both
of which will be slightly tougher be-
cause your biceps, triceps and fore-
arms have contributed greatly to
every preceding exercise. Finish the
boot-camp complex with weighted
crunches, holding the dumbbells at
a fully extended position above your
shoulders. 
▼ H BOOT-CAMP CHARLIE:: DUMBELLS Only

Exercise Reps
Dumbbell Upright Row 15-20
Thruster 15-20
Bent-Over Dumbbell Row 15-20
Romanian Deadlift 15-20
Walking Lunge 15-20
Dumbbell Curl 15-20
Dumbbell Lying Triceps Extension 15-20
Weighted Crunch 15-20
BENT-OVER Boot-Camp Graduate Tip: To increase the intensity, sim-

DUMBBELL ROW ply add weight. Or, for a change, perform the same exer-
cises using a barbell.


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09-Feat-GetLeanDietRules.indd 46 5/23/13 7:33 PM

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Rule No. 1
Embrace Your Inner Julia Child
Outsmarting the �lab monster begins with preparing almost all
your own meals and snacks instead of frequenting restaurants
peddling calorie-overloaded fare. This way, you have ultimate
control over the ingredients you put into your body and are
better able to eat clean. And don’t think you’re in the clear if
you simply forgo the drive-thru meal combos. According to a
recent American Journal of Preventive Medicine study, dishes
at sit-down restaurants actually have higher calorie counts
compared to those served at fast-food joints, largely because
of the elephantine serving sizes at the former. Thankfully
for culinary virgins, there are now plenty of inspirational
food blogs that will give all the motivation you need to bust
out those pots and pans. Start with the visual potluck sites
TasteSpotting.com and FoodGawker.com.
Your move:
In the course of a week, aim to prepare at least 90 percent of
the meals and snacks you consume. Batch-cooking items like
oatmeal and chili on the weekend can make it less likely you’ll
grab a muf�in or make the call for pizza when your workweek
gets harried.
Rule No. 2
Pump Up the Volume
The key to controlling hunger while also keeping calorie intake in check
is to make sure the volume of food on your plate remains substantial.
A common complaint among dieters is that they feel deprived when
staring down at a plate or bowl that is half empty.
You can eat more for less by gravitating toward meals and snacks
that provide plenty of volume but have a low energy density, which is
calculated by dividing the number of calories in a food by its weight in
grams. You’ll still eat plenty of food to keep you feeling full but will avoid
a calorie overload. Water-rich foods, namely vegetables and fruits, are
ideal for reducing the energy density of a meal. Whole grains, legumes,
lean meats and unsweetened low-fat dairy are other items considered
to be less calorie dense and should anchor your get-lean diet.
Your move:
When preparing items like salads, pasta, soups, chili, oatmeal and
stir-frys, look for ways to incorporate plenty of low-energy-density
foods to boost volume. For example, try replacing some of the pasta
on your plate with generous amounts of vegetables, adorn oatmeal
and yogurt with a pile of low-calorie berries, replace �lour tortillas
with lettuce leaves when making wraps and tacos, infuse soups with
plenty of beans, and add meaty mushrooms to burgers and meatloafs.


Rule No. 3
Rise and Dine
When trying to chisel out your six-pack, never skip breakfast.
Studies suggest that those who take breakfast lightly are more
likely to overeat later on. Case in point: A study presented at
the Neuroscience 2012 conference compared MRI brain scans
of subjects after eating breakfast and after skipping it. When
breakfast was not consumed, the volunteers were more attracted
to images of high-calorie food — and consumed 20 percent
more calories, on average, at lunch — than those who ate in the
morning. On the days the participants went without breakfast,
the orbitofrontal cortex, the area involved in the reward value
of food, was more active when participants looked at pictures of
calorie-laden grub than on the day they took in breakfast. But
a well-balanced breakfast doesn’t include a bagel slathered in
jam and washed down with OJ. Upon waking, your body needs
nourishment from a better-thought-out selection of foods that
doesn’t involve an avalanche of carbohydrate calories.
Your move:
Stop hitting the snooze button and make sure to carve out
enough time in your morning for a substantial breakfast. Your
a.m. meal should pack in about the same number of calories as
lunch and dinner and should have a carbohydrate-to-protein
ratio no greater than 2-to-1. Studies at the University of Missouri
have found that eating a protein-rich breakfast increases satiety
and reduces hunger pangs throughout the day. Bolster breakfast
protein with eggs, whey protein, low-fat Greek yogurt or cottage
cheese, smoked salmon, Canadian bacon and nut butters.
Rule No. 4 Rule No. 5

Ditch Added Sugars Start Roughing It
One of the best ways to clean up your diet Science shows that if you want to whittle your waistline,
to help you lean down is to say sayonara to there is no better place to start than by loading up on dietary
most of the foods in your diet that come with fiber. Spiking your meals and snacks with fiber will temper
sweet baggage. The average American is now blood sugar fluctuations, which discourages fat storage.
pounding 19 teaspoons of added sweeteners By forcing you to chew more and slowing down digestion,
daily, which contributes about 300 empty fiber also takes a sledgehammer to hunger, making it less
calories to the diet. Beyond the obvious soda likely you’ll overeat. Fiber-packed foods also happen to be
pops and Twinkies, the added sweet stuff among the most nutrient dense. But despite fiber’s role in
lurks in a dizzying array of supermarket fighting fat and various diseases, dietary surveys show that
foods from salad dressings to pasta sauces to most Americans only consume about half their daily fiber
cottage cheese to cold cuts. recommendation — 38 grams for men and 25 grams for
women.
Your move:
Because food manufacturers are not required Your move:
to divulge on nutrition labels how much To get the fat-loss edge you need, make it a priority to
sugar is naturally occurring and how much include at least two high-fiber foods with meals and
is pumped into the product, it’s vital to read one fiber-rich item with snacks. Whole foods that are
ingredient lists when grocery shopping. Look chockablock in grit include beans, lentils, whole grains, nuts,
out for the many euphemisms for sugar, vegetables, fruits (not fruit juice!), chia seeds and wheat
including high-fructose corn syrup, dextrose, bran. You also can try using a fiber supplement as a painless
maltodextrin and evaporated cane juice. way to help make up for any potential dietary shortfall.
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Rule No. 6
Eat Fat
It may seem paradoxical to recommend eating fat when your
goal is to shed it from your midriff, but without enough in the
diet, your fat-loss efforts will suffer. Consuming fat can help
curb cravings and overeating by slowing down digestion and
making food more palate pleasing. Science also shows that
some dietary fat is needed to stoke fat-burning metabolism,
perhaps by favorably altering hormones. The only real way
that you’ll transfer the fat that’s on your dinner plate to your
gut is if you’re already taking in too many overall calories. In
other words, eating the right amount of fat won’t make you
fat any more than noshing on money will make you rich.
Your move:
When your goal is to lean down, aim to make 20 to 25
percent of your calories come from fat. But don’t use that as
an excuse to wolf down a plate of fettuccine alfredo. Focus
on reasonable serving sizes of quality fat sources like nuts,
seeds, avocado and extra-virgin olive oil. Try adding a couple
of slices of avocado to your dinner salad or tossing a handful
of almonds into your afternoon yogurt.
Rule No. 7
Go Raw
We’re not asking you to go all Woody Harrelson on your
diet and trade in your grilled steak for sprouted-mung- Rule No. 8
bean burgers, but there is good reason your diet should
have more raw power. A watershed study by Harvard Drink Up
scientists in the Proceedings of the National Academy Water, that is. It’s true that guzzling back H2O can help in the
of Sciences shows that cooking actually increases the battle of the bulge. A report in the journal Obesity credited 5
amount of calories your body absorbs from food. The pounds of fat loss in subjects to the simple act of increasing
authors of the study believe our bodies don’t expend their aqua consumption to 1 liter a day for a year. The scientists
as much energy with the digestive process when food surmise that well-hydrated cells may rev up metabolism.
is cooked, allowing more calories from the food to be Dehydration is also thought to increase hunger, which could
absorbed. Similarly, a recent study published in The lead to poor food choices. Being adequately hydrated is also

American Journal of Clinical Nutrition found that raw necessary for optimal exercise performance, allowing you to
almonds may have 20 percent fewer calories than work harder and torch more calories. Green tea is another
previously thought. Why? The U.S. Department of excellent calorie-free way to keep hydrated because potent
Agriculture researchers suggest that the way calories antioxidants in the ancient beverage may ramp up fat burning.
are typically calculated does not properly account for
how much energy we actually draw from certain raw Your move:
foods. For example, the cell walls of nuts and other Each day, aim to drink about half your bodyweight in ounces;
raw plant foods could lock in fats, preventing their full in other words, if you weigh 170 pounds, gulp back at least 85
absorption. The upshot is that boosting the proportion ounces of water and tea daily. If you’re regularly working up a
of raw foods in your diet could help you effortlessly big sweat through exercise, you may need even more fluid. Other
carve out those ripped abs. than protein shakes or low-fat milk, you’ll be much better served
by eating, not drinking, your calories because studies suggest
Your move: that the human body does not properly register liquid calories,
Try to find ways to work more uncooked items into causing them to do little to satiate hunger. A study conducted by
your meals and snacks. Try tossing a handful of raw scientists at the University of Kansas Medical Center found that
sunflower seeds into your breakfast oatmeal. Serve post-meal hunger and desire to eat were greater when subjects
a multicolored raw salad at every dinner meal. Layer consumed liquid calories compared to when they consumed the
Swiss chard or other large leafy greens with hummus same amount of energy from solid food. So in other words, steer
and turkey for lunch sandwiches. Use your blender to clear of sugary drinks like sodas, iced tea, sweetened coffees and
make cold raw soups like gazpacho. And blend frozen even fruit juices. You’ll also want to avoid too many calories from
raspberries into your preworkout shakes. alcohol because it can shut down fat burning. 

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TRAIN, REFUEL, REPAIR

HOW YOU FEED YOUR BODY IMMEDIATELY AFTER TRAINING CAN
MAKE A DRASTIC IMPACT ON HOW STRONG, LEAN AND MUSCU-
LAR YOU CAN BECOME. BY ERIC VELAZQUEZ, NSCA-CPT / PHOTOS BY ROBERT REIFF
MUSCLEANDPERFORMANCEMAG.COM JULY 2013  MUSCLE & PERFORMANCE 55

A
T S
raining is the fun
part of getting fit.
Hard sets, new per-
sonal bests in reps
or weight loads,
sweat falling to the gym floor —
these things separate you from
the decidedly less hardcore, light-
training population. But what
separates you from the hardbodied
physique-flaunters you see on cov-
ers of magazines like this one?
With each rep in the gym, you
are breaking down muscle tis-
sue, which is not, in and of itself,
a physique-enhancing process.
It’s only when this is paired with
to-the-letter nutrient intake (and
ample rest, of course) that true
change really occurs. In the mo-
ments immediately following a C
hard workout, your muscle bellies M
are begging for the basic building

Y
blocks of repair — amino acids
and glucose — so they can come CM
back stronger on the next go- MY
round. It’s also at this point that CY
your body is primed to absorb and

CMY
stock up on key supplements like
creatine. But as your body cools, K
the window of opportunity nar-

rows, and your chances of maxi-
mizing recovery (read: inducing
increases in size, strength and fat
burning) are greatly diminished.
Here’s your fail-proof guide to
postworkout nutrition.
THE WINDOW:
Immediately After Your Last Rep
THE ESSENTIALS:
20 to 40 grams of whey protein
10 grams of casein
10 grams of soy
10 grams of glutamine
5 to 10 grams of branched-chain amino acids
3 to 5 grams of creatine
3 to 5 grams of arginine
2 to 3 grams of beta-alanine
40 to 100 grams of dextrose

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THE WINDOW:
Within One to Two Hours Postworkout O
O
THE ESSENTIALS:
complete meal
1 gram of vitamin C
2 to 3 grams of fish oil
Sure, supplements rule when it comes

to getting recovery started, but once an
hour has passed, they’ve worked their
magic and it’s time for a real sit-down
meal. While supps are key players in your
recover/rebuild process, proper combi-
nations and proportions of whole foods
have their own role to play in creating
drastic changes to your overall body com-
position and performance levels.
Your postworkout plate should feature
a calculated ratio of carbs, protein and
fat. Generally, you want to aim for 0.5
grams of carbs per pound of bodyweight
to continue refilling glycogen stores and
supporting recovery. But choose wisely.
While fast-digesting carbs were advisable
immediately postworkout, you’ll want to
Once you set those dumbbells down for of its ability to stave off catabolism, or opt for the slower-burning variety here.
the final time, your body is in crisis. It muscle wasting, and boost growth-hor- Your carb stores are likely approaching
may not look like it on the outside, but mone levels. In other words, it acts to full from the postworkout dextrose, so
the voluntary trauma that you have preserve muscle tissue. choices such as brown rice, sweet pota-
just put your body through is begin- The branched-chain amino acids act toes and whole-grain bread are smarter
ning to take its toll on your muscles. as insurance during this window. Not because they digest slower and therefore
Micro-tears within the muscle send only do they reduce the specter of de- have a minimal impact on blood sugar
your body into acute panic mode as it layed onset muscle soreness, but they levels. If body fat is a concern, or if you
begins to try to find ways to heal itself. also promote protein synthesis. train at night, simply reduce this portion
Not to worry — this is really more of an Creatine, a must whether you’re slightly.
opportunity than anything else. If you training for size or just to get shredded, Feeling full from your postworkout
take measures to ensure that your body should be taken at this time to replen- shake? Too bad. More protein at this point
finds what it’s looking for, you drasti- ish your now-depleted stores of explo- helps drive home the muscle building that
cally improve your chances of helping sive energy. With this supp, you are es- you kick-started earlier. Aim for at least
those battered muscles come back big- sentially making a down payment on 0.25 grams per pound of bodyweight. No
ger and stronger the next time. And a your next workout. calculator handy? Try a 5-ounce chicken
readily available supply of nutrients is Beta-alanine works through different breast or filet of fish, which will feature
the perfect solution. pathways to boost strength and stam- roughly 30 to 35 grams of quality protein.
Whey protein, which is digested ina and should be restocked immedi- When it comes to fats, you’ll want a
quickly in the body, provides the spark ately postworkout. modest portion to aid in digestion and
for recovery by sending a flood of And while most of these supplements to support recovery. Healthy fats, such
muscle-building aminos through your sound familiar, the one that likely sticks as those found in fish, olive oil, nuts,
bloodstream. Aminos are necessary be- out is dextrose. Dextrose, a fast-digest- seeds and avocados, also can help boost
cause this is when protein synthesis is ing sugar, is one of the most important fat burning and promote joint health.
at its peak — your muscles are actively items in this stack because it rapidly So whether your main dish is salmon or
seeking out these building blocks at this replenishes glycogen (stored sugars) you’re drizzling some olive oil over your
time. Studies show that taking casein used during exercise, shuttles aminos greens, a little fat with your first whole
and soy with your whey postworkout to muscles and lowers levels of cortisol, meal after training is a no-brainer.
can have a greater impact on muscle a stress hormone. If you are trying to Vitamin C and fish oil, which also sup-
gain by extending the muscle-building lean out, you can keep this on the lower port recovery, are best taken with food
window and hitting protein synthesis end of the prescribed dose, but during and should be kept within arm’s reach
from different angles, at different rates. this postworkout window, supplemen- during this meal. Vitamin C helps with
Glutamine, an amino acid that also tal carbs are more than likely going to the synthesis of hormones, while fish oil
keeps the immune system revving un- be put to work in your immediate re- further slows muscle breakdown and
der stress, is critical at this time because covery. supports your soon-to-be-aching joints.

A LLE
E
N SALLY
S Y
O N U
O J JU

THE WINDOW:
30 Minutes Before Bed
THE ESSENTIALS:
20 to 40 grams of casein
3 to 5 grams of arginine
ZMA (as directed)
Whether you trained at the crack of dawn or just before

the dinner bell, the “postworkout” window extends un-
til lights out. Just because you’re ready to snooze doesn’t
mean the recovery fairies are also going dormant. In fact,
this is when those little sprites do some of their best work.
Assuming you’ve made it to your bed without noshing
on a pint of gelato, your body is preparing for a seven- to
10-hour fast. And absent proper nutrition, it can easily
slip back into a catabolic state. So immediately before
bed, it’s a good idea to take down 20 to 40 grams of ca-
sein protein (closer to 40 if mass or strength are among
your goals). Taking up to seven hours to digest, casein
can help your muscles suck down much-needed amino
acids throughout the night.
Arginine is great for augmenting growth-hormone pro-
duction, which is highest while you sleep. Just make sure
you use an arginine supplement, ideally in capsule form,
that is without stimulants. ZMA — a combination of zinc,
magnesium and vitamin B-6 — also contributes to the
production and maintenance of key rebuilding hormones
while also contributing to a good night’s sleep. 


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covered by U.S. patent numbers 8,026,385 and 7,608,641. For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
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5 WAYS TO Train WiTH a MEDiCinE BaLL
your chest, then lie back until your torso is
perpendicular to the bench and hold. From
there, press the ball out to full extension and
twist to your left, then back to center. Turn
to your right, then back to center. Repeat for
reps, pausing for a count in each position.
Start with a lighter ball and perform six to 10
reps to each side for three to four sets.
3 BALL SLAMS
It’s what it sounds like — picking up a ball,
lifting it high overhead and slamming it
to the floor as hard as possible. This move
provides a great stretch and contraction of
the abdominal wall and works, to a lesser
degree, the lats and forearms. Most trainers
advocate using a rubber ball with this move,
catching the ball on the rebound and using the
momentum to return to the fully extended top
position. To make it harder, use a leather ball.
By eliminating the bounce and holding onto
the ball for each rep from start to finish, you
BALLS OUT will bring your quads, glutes and front delts
Go all medieval on your training routine with this crude, awkward into the picture, making it a near-total-body
implement. move. Try using a 15- to 25-pound ball and
BY ERIC VELAZQUEZ, NSCA-CPT performing as many reps as possible in 20 to
T
30 seconds.
he two old-timey strongmen on Family Guy will tell you that
huge triangular weights are the basis of any good routine.
We bet they’d also be big fans of the medicine ball — a piece
of training equipment that has been building better bodies
4 WALL BALL
To borrow a page from CrossFit’s book,
for nearly 3,000 years. Ancient Persians used them to condition sol- the wall ball is an explosive medicine-ball
diers, and later, the Greek physician Hippocrates fashioned med balls front squat after which you throw the ball
out of animal skins and had them stuffed with sand for patients to use. at a spot about 10 feet up the wall in front
Today, the medicine ball is available in many different sizes and has of you. Catch the ball with soft arms as you
evolved to include versions that have handles or are made of rubber, settle into the next rep, descend and repeat.
which has only served to expand its already long list of uses. Here are You want to be about two to four feet from
a few ways that you can use one to train like the ancients. the wall and do three to four sets of 10 reps
1
to start. Add sets and reps or increase ball
weight as you gain strength.
WEIGHTED ABS
Instead of droning through set after set of standard crunches, grab a
15- to 25-pound medicine ball and drop to the mat. Hold the ball above
and just behind your head and crunch aggressively upward to fire up as
5 PUSH-UP SHUFFLE
Boxing coach and conditioning sadist Justin
much muscle fiber as possible, paying particular attention to the peak Fortune (fortunegym.com) is a fan of this
contraction at the top. Lower slowly back to the start position, resisting move, which builds power and increases
the weight of the ball on the way down. Start your ab routine off with stability and stamina through the chest
four sets of 10, then move on to nonweighted moves. and shoulders. Start in the top of a push-
2
up position with your left hand on top of a
medicine ball and your right hand on the
DECLINE MED-BALL TWIST
floor. Descend into a push-up as normal, then
Most people will be familiar with the standard medicine-ball twist, in explode up and over to your left as quickly as
which you stand holding a medicine ball out at full extension while possible, transferring your right hand to the
rotating your torso from left to right. To truly challenge those obliques top of the ball and sending your left hand to
as well as your rectus abdominis, though, try the decline med-ball twist. the floor. Switch sides as quickly as possible,
Secure your feet and ankles into the supports provided on a decline working yourself into a “shuffle” from left to
crunch bench set to 30 to 45 degrees. Hold the medicine ball tight to right. Aim for 10 reps to start. 
13-5_Ways.indd 74 5/23/13 7:38 PM

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RECOVER BETTER WITH THIS SOUND POSTWORKOUT PLAN

MUSCLE & PERFORMANCE

JULY 2013 • MUSCLEANDPERFORMANCEMAG.COM

Drop THE LAWS

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NO3 PUMP ADRENALINE GREAT TASTE

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© 2013 Optimum Nutrition Inc.

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13 BODY SHOP: Training, Nutrition & Supplements

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Efrem Zimbalist III Chairman & CEO

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Take arginine, which readily converts to NO.

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ber in your body will surely bring down your

THE COIL: With the racket in your right hand

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