Because ﬁt is the new rich
Edited by Ray Klerck
Build your chest, legs and shoulders with just one move
Get your brain in shape to win more
The weight-loss lunch that ﬁlls you up
Geared for tri-umph
The equipment you need to ﬁnish a triathlon ﬁrst
MAY 2006 MEN’S HEALTH 163
Beat the numbers with this programme
You need an extra 500 calories daily to build a pound of muscle in a week
MEN’S HEALTH MAY 2006
Damage your pectoral muscles and you’ll be sidelined from the gym for three to six months so watch your form
Back to yours
The width of the average guy’s back is 41cm.
at home. more conﬁdence. stiff neck and backache ring any bells? Strengthening your muscles into the correct position counteracts all the sitting while making you look and feel years younger (without the acne). All this down time weakens your supporting muscles – rounded shoulders.
Month two of our total workout will turn you into a Samson of the gym. hit balls harder and move faster. Strength training helps counter these effects. you’ll perform better. but days spent in front of a computer doesn’t make it easy. Missed month one? Beginner level means there are no excuses
The pay-off Less pain
The difference between the weak and the strong is like that between a house built of wood and one built of stone blocks. chuck and lift things. whatever your ability. you slump in front of the TV all evening. This programme is designed to strengthen your entire body as a single unit. Getting to grips with heavy things is what our bodies are designed for. As you get older you lose both muscle and bone mass. giving you bigger muscles. you have this great ability to move.
You’re one page away from a better body
MAY 2006 MEN’S HEALTH 165
. Plus you’ll have fewer everyday aches thanks to your solid foundations. including yourself. So you have to spend some time in the gym. if your muscles are stronger. then. ﬂexibility and coordination. Whatever your sport. A strong body is likely to weather the effects of being battered and bruised by the elements.
Mountain of youth
Strength work will keep you throwing balls. and improved balance. which the fairer sex simply hasn’t.
You sit down all day at work.5/06 Muscle
The science of strength
As a man. hiking the hills and hoisting your kids.
Stronger muscles help you react quicker. making your entire body weaker.
keeping your elbows tucked close to your head. lats 2 Keep your back completely straight and your elbows tucked to your sides as you curl the bar to a point that’s just below your chin. balancing yourself with your feet. with hands shoulder-width apart. sit-ups. Grab the bar with an underhand grip. holding a dumb-bell in each hand. reps. straighten your arms (but do not lock your elbows) up above your head. The exercises are safe for both beginners and advanced lifters while the other workout variables – sets. pull-overs. then slowly release to the start position. placing your right foot forward onto a step-up bench with your right knee bent and your left leg straightened behind you. quads. Pause and hold the position brieﬂy. But placing your muscles under a huge amount of stress forces them to get stronger while making your entire wardrobe a bit more of a snug ﬁt. 2 Roll the bar-bell out in front of you so you lower your trunk to the ﬂoor. plank. bar-bell squats. When you’re about 2 inches from the ground pull back so you roll up to the start position. Return to start position by pushing up with both legs. hammer curls. Slowly lower your hands back to start position. ape curls
Triceps extensions. If you followed the Muscle workout in April Men’s Health or have been training for over a year. hands 2 inches apart. Perform all the reps on 1 leg then switch legs and perform the rest. start off doing the advanced training plans.
1 Sit facing a cable tower or seated rowing machine. kickbacks. leg press. This is called training until failure and can be painful. If you’re new to strength training or have been lifting for less than a year. triceps.
Incline Bench Press
Works chest. Keep your arms relatively straight with only a slight arch in your elbows. Extend both arms directly above your head. front shoulders 2 Keeping your head.uk
. hamstrings 2 Lower your body by bending knees until the knee of your rear leg is almost in contact with the ﬂoor. elbows bent. rest and tempo – will change.
1 ALTERNATIVE MOVES ALTERNATIVE MOVES
2 ALTERNATIVE MOVES
Swiss-ball crunches. and hips pressed to the bench.
Works triceps 1 Stand with your feet shoulder-width apart. bicycles
Standing bar-bell curls. Finish with your torso upright.co.
Lunges. The programme will only be effective if you work with weights that are heavy enough so that your muscles can’t physically perform another rep (with good form) past the guidelines for each set.
1 Stand in the lunge position. raised-feet press-ups
Works rectus abdominals.
Seated cable curls
Works biceps. Attach a long straight bar to the machine. torso. transverse abdominals 1 Kneel in front of a bar-bell. hold a dumb-bell in each hand (palms facing forward) on either side of your chest. with your feet positioned ﬂat on the ﬂoor. Looking up. To close-grip bench press this…
MEN’S HEALTH MAY 2006
www.menshealth.Your workout starts here
This plan uses a combination of upper body and lower body exercises that condition your entire frame for pure strength and size. Raise your arms up along the same path you lowered them. Hold a dumb-bell at arm’s length in each hand.
Standing dumb-bell triceps extension
2 Lower your forearms behind your head by bending your elbows completely. Place your feet either side of the tower for support. Grab it with a shoulder-width overhand grip.
Raised dumb-bell split squat
1 Lie on an incline bench set to between 30 and 45 degrees. single-legged leg press
Incline dumb-bell ﬂys. stick to the beginners’ section.
Then perform 3-4 repetitions of your maximum weight on each exercise resting at least 60 seconds between MH each exercise. shoulders.
Works shoulders 2 Raise your arms out to your sides. ■
Time period Reps per set Sets Rest time Tempo
6-8 2-3 90 seconds 2 seconds up 2 seconds down 3
5 4 3-5 minutes 2 seconds up 4 seconds down 3
5 4 3-5 minutes 2 seconds up 4 seconds down 3
10-12 1-2 90 seconds 2 seconds up 4 seconds down 3
Times per week
MAY 2006 MEN’S HEALTH
. it is c
Times per week
Get in and out in 15 minutes…
Perform 12 repetitions on every exercise without any rest between each. Keep your head straight ahead or slightly upward throughout the move. front raises
Your powerhouse plan
A month of strengthening for a bigger you Beginner
WORDS RAY KLERCK AND RICHARD LEVY. Pause then slowly release the bar to the start position.
1 Sit with your knees beneath the pads of the lat pull-down machine with a long curved bar attached. lower back 2 Bend your knees slightly and start to bend forward. Stop when the weights are even with the tops of your shoulders. 2 seconds down 3
Reps per set Sets Rest time Tempo
d e gym an one to th g your ph you a world of Brin with ng you bring intent of disrupti ns istractio our workout but d y ve not only well. whoever it in your an wait.
2 ALTERNATIVE MOVES
1 ALTERNATIVE MOVES
1 ALTERNATIVE MOVES
Machine hamstring curls. lying dumb-bell curls
Pull-ups. hands slightly wider than shoulder-width apart. Pause then lower them along the same path
1 Stand with your feet shoulder-width apart.
Wide-grip lateral pull-downs
1 Stand with your feet shoulder-width apart and a dumb-bell in each hand. Make sure you don’t tilt your wrists forward.5/06 Muscle
Works hamstrings. Place a bar-bell across your shoulders in the same spot you’d use for a squat. Lower your torso until it is parallel to the ﬂoor and then use your lower back and hamstrings to raise your torso up to the start position. Do this circuit twice. CHARLIE HOLDING. PHOTOGRAPHY CORBIS. so your muscles hold the weights. and palms facing each other. STEVE CAPLIN RICHARD IS A CERTIFIED TECHNICAL STRENGTH AND CONDITIONING SPECIALIST AND PERSONAL TRAINER
10-12 2 90 seconds 2 seconds up. straight-leg deadlift. biceps 2 Lean back slightly and pull the bar down to your upper chest. Lea else’s as everyone locker. seated rows. Keep a bend in your elbows. 4 second down 3
10-12 1-2 90 seconds 2 seconds up. one-arm dumb-bell rows
Bent-over lateral raises. shoulder press. It’s vital that you are completely warmed up before you begin. 2 seconds down 2
5-7 3 3 minutes 2 seconds up. Grab the bar with an overhand grip. 4 seconds down 2
4-6 3 3 minutes 2 seconds up. in front of your thighs. Your elbows should be slightly behind your torso when you do this.
power. Beware of cream cheese. and testosterone release. Too much of it can cause high blood pressure. Beware of avoiding them – you’re not a kid anymore. These are logs for the ﬁre.
Load up on lettuce. Or try humus – it has tons of protein and ﬁbre. Researchers at Harvard showed that those who got about 1200mg of calcium daily were 60% less likely to be overweight. leaving you feeling irritated and sluggish. If so.
My energy levels fluctuate during workouts. Even though the total number of reps is the same for both. such as potatoes or rice. Calcium supplements can help but they have less than half the power of dairy.
Does it matter whether I lift the same weight for three sets of 10 reps or six sets of five reps? Number of times asked 9
Stick to wholegrain. then use any electrolyte replacement drink that has the word “isotonic” on it.
168 MEN’S HEALTH MAY 2006
It’s totally normal. of course
This month’s most-asked readers’ questions. Beware of packaged pre-sliced meat packed with salt. It’s got a huge amount of saturated fat in it. the three sets of 10 should yield greater muscle size and endurance. watercress. The other way (six sets of ﬁve) will improve your strength. It’s high in sodium.
I’m trying to drop 9kg. Before your workout. Beware of imitators that dye white bread brown – always check the label. These will give you a quick boost but also a quick low.uk
Mash avocado to make guacamole as an alternative to mayo. Why? You burn more calories digesting calcium-rich foods than you do if you eat something with equal calories but no calcium. but if you’re not pairing it with processed cold meats you’ve got nothing to worry about.8g of transverse fat and 2. answered by MH Fitness Assistant Ray Klerck
No. On average. Let’s assume the tempo of lowering and raising the weight is the same for both schemes.
Playing with the numbers can give you the ﬁgure you’re after. Iceberg lettuce has the least nutritional value of all vegetables so make sure you’ve a bit more than just this garnish on your sarnie. about 40 minutes before you train and remain hydrated with plain water. You’ll get a big ﬂame (you at the beginning) but this ﬂame won’t last long. Reach for the low-fat and skimmed milk: they have. make an extra one.
Reach for the Provolone cheese. Should I cut out dairy to do it? Number of times asked 12
and release more natural growth hormone. Slice it and save it for sandwiches. Get the best of both worlds by switching every three weeks to build muscle. And by adding half a sliced avocado as well you get heart-friendly mono. Make for the big cheese and you’ll be the small guy. Is this normal? Number of times asked 6
Next time you grill a steak or chicken breast. vitamins and minerals. Imagine throwing a bunch of sticks on a ﬁre. it’s loaded with 2. the two approaches will yield different results.and polyunsaturated fats plus an extra 6g of ﬁbre. you should be milking it.Q&A
MH Weight loss
The secrets of the perfect sarnie to ﬁll your lunch gap
How does the Hulk stay in shape? With milk.1g of saturated fat per tablespoon. Beware of margarine. on average. avoid sports drinks with too much sugar. It’s packed with ﬁbre. Better to eat a meal high in non-processed carbs. it has more calcium (211mg per slice) than most other cheeses. If you sweat a lot or the workout is longer than an hour.co. 2% more calcium than whole milk. your blood-sugar and energy levels tend to even out and you feel tired. which will keep you torching your fat until there’s nothing but ash. As your workout progresses. tomato and onions.
12g carbs. If you’re bulking up: a salmon or mackerel ﬁller gives you essential fats. Water washes away dehydration while giving you a bigger pump.com. while the bagel is a healthy source of ﬁbre that ﬁlls the void left by a workout.
PHOTOGRAPHY SIMON WALTON.COM GETTY IMAGES. which help produce the muscle-maximising hormone testosterone. 0g fat. WENN. If you are using eggs work them into the dry ingredients Step 2 Slowly add the milk and oil. ANTHONY BLAKE. PHOTOLIBRARY. Whether you choose to bulk up or slim down. 6g fat. 420 cals. This month: Weightlifting.
Two apples Training pushes oxygen into your blood. Each pancake will aid digestion with its ﬁbre content. cancelling those effects. 570 cals. 0.
Coffee and water Coffee gives muscles energy and research suggests it can help you burn fat faster. 0g protein. 1 cal. You can ﬁll the pancakes in line with the goals you have for your body. 17g protein. The yoghurt’s calcium helps muscles work.
Pan for musclebuilding gold
Step 4 Cook until the pancake is brown underneath. 130 cals. 22g MH carbs.
Step 3 Grease a pan heated to a medium heat. 0g fat. ■
MAY 2006 MEN’S HEALTH 169
. FOOD STYLING ANNIE RIGG. If you’re cutting body fat: lemon detoxiﬁes your body while the sugar substitute Splenda satisﬁes your cravings without dishing out any calories.
Steak wholewheat bagel Steak is packed with protein and good for building your muscles. 67g protein.
maximuscle. banana & yoghurt Walnuts give muscles protein. by strength and conditioning coach Richard Levy
Dine on time
Nuts. and its protein will help you build muscles. Sugar in the banana provides energy and their potassium prevents cramps. Beat or blend the mixture until it’s smooth. £19. ILLUSTRATIONS BRINDEAUMEXTER
What to eat when to perform at your peak.99 for 450g) or 7 large egg whites ■ 600ml skimmed milk ■ 1tbsp sunﬂower oil
Step 1 Put the ﬂour. creating more free radicals – linked to heart disease.5/06 Food
MH Muscle fuel
Let your sweet tooth make your muscles grow
You will need (makes 8 pancakes)
■ 300g wholewheat ﬂour ■ 100g oats ■ 2 scoops Promax Neutral (www. and pour in enough mixture to cover its base. then ﬂip it and cook the other side. 7g fat.
Your weight in water Weigh yourself before and after a typical session. 34 g carbs. oats and Promax into a mixing bowl. 69g carbs. 0g protein. The difference in kilograms is the number in litres of water you should drink during your session to replace the water you lose.
Sports nutritionist Neil Foster has put a new spin on the classic pancake to make it healthy and satisfyingly sweet. you win. Apples are loaded with antioxidants.
count down the kilometres in reverse order.” Studies show this improves performance by up to 10%.AMAZON. Visualise every rep. heart rate and mileage. PHOTOGRAPHY JONATHAN MINISTER. author of Cheap Psychological Tricks (Peachtree).” says Jeff Bell.
Win tomorrow’s 10k
Count down to victory The night before the race.” ■
MEN’S HEALTH MAY 2006
www. “Put your head down and softly hiss as you approach the ﬁnish line. the faster you’ll run.UK
. “Then plan something exciting for after the race so you’ll have more incentive to run well.”
Start a revolution
Win three races in one “Set at least three goals every session. By the time he realises it’s not him. giving you the psychological boost you need to push heavier weights later in your session.99). Rent a ﬁlm.” says Chris Carmichael. to bring me closer to my ﬁnal goal: winning. “To dip into fat reserves keep going. but it’s not the only one – fat can also be used. £10. “Your brain knows this. reel him in.co. your energy source.” says Rob Spedding. “Removing tension makes limbs fully extend so strokes lengthen. Yo exceed th talker watch – s a gym become
Win the weighting game
Bench press more Here’s how to answer “What ya benching?” with a wry smile. “Send less lactic acid to your muscles by relaxing. MH you’ll have a big jump on him.” “To stay focused. AVAILABLE ON WW.” says former world champion cyclist Sean Kelly. “Start your routine with the isolation exercises you’d usually do at the end of your routine and you’ll be able to use more weight.”
Reverse your gym fortunes
Be stronger than ever Reversing your exercise order gives you a mental edge over your muscles. “This will make you feel stronger.menshealth. instead of up.” says Tour de France legend Lance Armstrong.
Be a pool champion
Relax for stronger strokes When you’re swimming and start to feel the burn and have to slow it’s partly due to lactic acid build up. lowering it and pressing it up.
rs from ke pointe he’s ﬁne to ta It’s u when ext to yo er the guy n rcise you’ve nev e conds to ing an ex do ur se u u have fo at and yo seen. do something to take your mind off it. here’s another ploy to use in a close race.” says Joel Kirsch. but it’s not telling.
Puncture your rival’s dreams
Have a hissy fit Aside from the old trick of cycling behind your opposition to take advantage of their slipstream. then slowly relaxing.Mind 5/06
Brute strength won’t always guarantee a winning performance. director of the American Sports Institute. “Load the bar then sit on the bench and close your eyes.” adds Bufﬁngton. and you’re being pulled to him. Gain control over muscles and you’ll swim further. Think about moving your limbs freely. “It causes whoever you’re racing to look down and check if his tyre’s going ﬂat. not pushing.” says Perry Bufﬁngton. Practise tensing limbs.” says Matt Brown. too. co-author of The Lance Armstrong Performance Program (Rodale. go to a concert. “Imagine exactly what the weight will feel like.CO. Imagine he’s a magnet. like making it up a hill in a high gear. “Cycling involves three variables: cadence. a New York exercise physiologist. No purpose equals no results. Set targets for each before you saddle up. Utilise the power of your mind and see your results improve beyond measure
Run like a lean machine
Burn more fat You stop running because you’re low on glycogen.” Or her – imagining it’s Keira Knightley works well. Premier Training International lecturer. Pub and pizza sound good? “In the race. I set micro goals. deputy editor for Runner’s World. If another runner’s in sight. CHEAP PSYCHOLOGICAL TRICKS IS PUBLISHED OIN TH US. Once you’ve completed it in your head it’s second nature for the body to follow. and the closer you get to zero.uk
CREDITS XXXXXXXXXXXXXXXXXXXXXXXXXXX WORDS RAY KLERCK.
Perform 12 repetitions on each arm. Straighten your leg and at the same time straighten your arms to press the bag above your head. slowly squat until your thighs are just below parallel to the ﬂoor. While in the air. Do this circuit twice. Lower the bag to your chest by bending your elbows.60MIN WORKOUT
Metal weights hurt if they land on you. rather than at the handles. “chuckable” weight that’ll make light work of your heavy bits
Use the cross-trainer for 3 minutes on level 8. Stand up and pull the bag just outside your chest with your palms facing your side. Perform 8 repetitions on each leg.co. Bend your left knee keeping your right leg straight and push back to the start position. Take a giant step forward with your left foot. Perform 15 repetitions. Straighten them and drive the bag up and out of your hands as high as you can while still being able to catch it.
Stand with your feet shoulder-width apart.menshealth. then row for 3 minutes at a slow to moderate pace. Perform 8 repetitions on each leg. This is 1 rep. Lift your right knee to step up on the bench.
Hold the bag across the front of your shoulders. and perform the workout 3-4 times a week. The soft Powerbag gives you a safe. Hold the Powerbag along the front of your shoulders.
Stand with your feet shoulderwidth apart and the Powerbag resting across the back of your shoulders.
Stand with your feet shoulder-width apart facing a platform that’s 1 metre high. and lower to the start. rest 45 seconds between sets. Perform 15 repetitions. Pause. bending your left knee until your thigh is parallel to the ﬂoor.
180-degree front squats
MEN’S HEALTH MAY 2006
www. Straighten your knees and push upwards so your feet leave the ground. Step back into the start position and immediately take a parallel step to left. and bend at the knees and hips with the Powerbag about a foot in front of your right hand.
Lie on a ﬂat bench or Swiss ball holding the bag at either end. turn 180 degrees and land facing the opposite way.uk
. With your back straight. Grab the bag with your right hand.
Step 3 Get 2 durable canvas strips of at least 3cm wide and 100cm long. Bend your knees in front of you and raise your feet off the ﬂoor.
Stand with your right foot forward and left foot behind you. Put the sewed side in ﬁrst then sew up the larger of the sacks using the method in step 2. Make a couple of stitches on 1 spot to fasten the nylon to both sides of the bag. and then raise it back to the start position. Lower the bag to the tops of your thighs.
MAY 2006 MEN’S HEALTH 173
Gym assassin If you’ve only got 20 mins. Complete 12 repetitions on each leg. Do this to the end of the bag.
Tricep extensions to front raises
ILLUSTRATIONS DAVID PIERCE. Reinforce the stitching with superglue. into the smaller of the two sacks. Hold the Powerbag by the handles with bent arms. They should be parallel and shoulder-width apart. Pause. using your bathroom scales. within lunging distance of a wall. Kick forward with your rear leg so that you land the ball of your foot against the wall at hip height. Step 4 Place the smaller of the sacks in the larger. Bring the needle back through the ﬁrst hole and 1cm forward to make a new hole.. Hold the Powerbag on the back of your shoulders. log onto www. Make sure one can ﬁt into the larger of the two.uk to purchase one.
Step 2 The strongest stitch is the backstitch.5/06 Fat-burning
No Powerbag? No problem. Raise your arms up to the start position. Then thread the nylon through the 2 pieces of fabric half a centimetre from the start. Press off this foot to push yourself back to the start position.powerbag. Sew it closed using ﬁshing nylon. Holding the V-sit position.
Complete the circuit once doing 12 repetitions at each station and rest for only 30 seconds between each exercise.
V-sit to push press
Step 1 Get 2 sturdy grain or cement sacks. press the bag over your head. Perform 12 repetitions. Weigh out a minimum of 5kg of building sand. BRINDEAUMEXTER
Stand with feet shoulder-width apart holding the Powerbag’s handles at arm’s-length above your head. Start by stitching from right to left. Here’s how to make one yourself
Sit on the ﬂoor with your back at a 45 degree angle. The bag should be in front of your body under your chin.co. The scales will help you record how much you’re lifting and know where to progress from. Using the backstitch technique. sew the strips to the middle of the larger bag with nylon. Alternatively. Lower your forearms behind your head by bending your elbows. Perform 10 repetitions.
co. Your upper chest is used as a supporting muscle throughout this movement. Tense your core so that your back is straight. keeping your knees over your toes until your thighs are almost parallel to the ground. PHOTOGRAPHY GLEN BURROWS. in bigger. Thinne r. Hold a handle in each hand. eyes forward. FOR STOCKISTS SEE PAGE 193
. Squat down. You will be transferring the momentum generated by your lower body into your upper body.uk
WORDS RAY KLERCK. Start to bring your hands together by pulling inward and upward. Keep your neck straight and chin up. which can cause injuries. but it’s during this ﬁnal stage that they’ll be doing most of the work. try the crouch and reach of the squat press and get fast results you can see all over
Lower back Stand with your feet shoulder-width apart in the middle of the cable crossover machine. stressing your lower back. ■ Lifting tempo 2 secs up.
Glutes Drive your heels ﬁrmly into the ground and straighten your knees. Don’t lock your elbows as this keeps the tension on the rest of your muscles. slightly in front of your upper pectorals (the top of your chest) with your palms facing each other. 2 secs down 1 sec up. Here’s how to get…
174 MEN’S HEALTH MAY 2006
www. SHORTS BY ELLESSE. es minut
To work ﬁve muscles in one move. Your back should be completely straight at this point and your hands should be in line with the top of your head.
Shoulders All three muscles of your shoulders work throughout the movement. Pause for two seconds then slowly release to the start position MH along the same path. while pushing your hands upwards.menshealth.
Upper chest Continue to drive your heels into the ground and press upwards. 3 secs down 1 sec up. Make sure you don’t tilt your pelvis forward or arch your back at any point. Keep this part of the movement slow and controlled. Bring your hands shoulder-width apart above your head. e strong . TRAINERS BY NIKE. 4 secs down
Reps …thinner …stronger …bigger 15-20 3-5 8-10
Sets 4 6 5
Rest 45 secs 120 secs 60 secs
Times per week 3 2 2
Never has standing up straight been so beniﬁcial. Slowly start to straighten your arms.Five for one 5/06
Press for more
r. This will keep the tension on the front of your thighs.. Make sure that you don’t lean forward during this phase because you may lose balance.
Front thighs Straighten your legs but ensure your knees are not locked. SOCKS BY ADIDAS.
rubber cups that ﬁt comfortably over your eyes. so will stay on regardless of any ﬁsticuffs. with a frame that forces your body to be in the most aerodynamic position possible.
MEN’S HEALTH MAY 2006
www. These cups distance the lenses from your eyes. to be nonrestrictive around your chest so you can breathe naturally. the Helix will keep you warm. more aerodynamic unlike its competitors.
Suit and tri
Helix wetsuit £300 Ironman If the swim is in a pool or tropical sea. This means they won’t fog up.uk
Tri your eyes
X-Frame goggles £13 Speedo These fully adjustable goggles are the ﬁrst to have patented.Tri this on for size
Make a splash
Put a cap on it
Active Volume cap £4 Speedo Fits any head and cuts the resistance of your hair in the water. This makes you Easy to adjust and.
Transition Comp bicycle £1400 Specialized This was designed speciﬁcally for triathlons. pip. cycle and swim across the ﬁnish line in record line
Ride on time
Time Trial helmet £99.99 Rudy Project It’s the most worn front vents that brand of helmet on shuttle air off your the Tour de France. Canada. giving you a clearer view of the competition. It’s tear-proof. while keeping you it has both rear and well ventilated. which reduce the risk of you injuring your knees – the most commonly injured body part of a triathlete.
Pedal to the medal
Comp Carbon road shoes £100 Specialized The only cycling shoes with built-in orthotics. It was developed in the Human Performance Laboratory at the University of Calgary.co. giving you a barely legal highspeed advantage. a tri suit is all you need. But if it’s in a British lake or river.menshealth. leakproof.
The best triathlon gear to help you run. increase buoyancy and drop the amount of drag you have in the water. It’s ultra light.
lower yourself to the start position. It’s the only triathlon bag with a meshed base. and this will have your dank wetsuit dry as the desert before you’ve crossed the ﬁnish line.
Air Zoom Elite 2 £80 Nike After you’ve swum and cycled you don’t want extra weight hanging off your feet.
PHOTOGRAPHY GLEN BURROWS. Once your chest is about half an inch from the ground. palms facing each other. They’re also made of mesh. Perform a pull-up by bringing your chest to the bar. Perform your reps then lower the foot-pad onto the safety catch.
Bench-press machine busy? Try… The push-off pull-up
Hang from a pull-up bar. with an overhand grip. Then pull yourself towards the bar. it’s tight ﬁtting so you won’t be able to hide your valuables from other competitors. Release the catch with your spare hand or foot. Push your body away from the bar by straightening only your elbows. Let the weights roll out in a straight line so your chest lowers to the ﬂoor. Place your hands shoulderwidth apart on the foot-pads with your elbows bent. When your chest touches the bar. Push forward to lift the foot-pad off the supports. which has more chambers than an Egyptian pyramid. Squat down until your glutes touch the seat. feet in front of you. Excee uld throw it o ers and you sho ous on your tr thrown out be
Jump the gym queue
Caught in a machine gridlock? Here’s your alternative route
Chest-press machine busy? Try… The leg-press chest-press
Stand with your feet on either side of the leg-press machine’s backrest. FOR STOCKISTS SEE PAGE 193
Triathlon backpack £40 Saucony You can stash all your race relics in this beauty. hands slightly more than shoulder-width apart. Be careful though. MH Keep your back straight and abs tense throughout. ■
MAY 2006 MEN’S HEALTH
le limit in three-ho hould the tatty d you s Exceed g shirt an that limit ur trainin d yo ut. with a dumb-bell in each hand. but our testers still found them comfortable and shock-absorbent even at the end of a halfmarathon.
Pec deck machine busy? Try… Body-weight flies
Get into the press-up position. pull the weights back to the start position. Straighten your legs and push the foot-pad away by extending your arms. which will keep your feet cool. and latch the support. Sit in the seat and leg-press it to the top.
Sprint for the ﬁnish
Elite Tri-Suit £90 Orca It’s favoured by top triathletes because it sheds water quickly and the crotch pad won’t act like a sponge during the swim and squelch on the bike. These weigh a mere 290g each. ILLUSTRATION BRINDEAUMEXTER.