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SUPERHERO<br />
SPECIAL!<br />
HUGH<br />
JACKMAN<br />
The Routine<br />
That Built<br />
the Star of<br />
LOGAN<br />
BUILD<br />
YOUR<br />
BODY<br />
WITHOUT<br />
WEIGHTS<br />
100 REPS PLAN<br />
IF YOU CAN SURVIVE IT, YOU WILL GROW!<br />
®<br />
PHILIPPINES<br />
TORCH<br />
FAT<br />
25<br />
WAYS TO<br />
BURN<br />
IT OFF<br />
BIG<br />
PECS<br />
OUR TOTAL<br />
TRAINING<br />
PROGRAM<br />
<strong>MARCH</strong> <strong>2017</strong> P150.00<br />
muscleandfitness.com
Inside<br />
FEBRUARY <strong>2017</strong><br />
VOLUME 78 | NO. 2<br />
IN EVERY ISSUE<br />
16 FROM THE CHAIRMAN<br />
194 ASK<br />
200 THE LAST WORD<br />
FEATURES<br />
20 Be Your Own Superhero<br />
Follow this eight-week program<br />
from Ron Mathews to become agile<br />
like Spider-Man, strong like the<br />
Hulk, and ageless like Wolverine.<br />
88 Sandbag Strength<br />
Get the upper hand with sandbags<br />
and sandbells for increased<br />
stability and functional strength.<br />
102 Hungry Like the Wolf<br />
Fuel your workouts with these<br />
healthy recipes from acclaimed<br />
chef Wolfgang Puck.<br />
110 Straight Up: Total Body<br />
We sieved through five years of our<br />
Straight Up Series to bring you the<br />
best workout for each body part.<br />
122 Pumping Iron at 40: Part 2<br />
An exclusive interview with director<br />
and filmmaker George Butler, the<br />
man who brought bodybuilding into<br />
the mainstream.<br />
128 10:20:45 Minute Workouts<br />
Start on your spring physique with<br />
these time-oriented workouts that<br />
can fit into any schedule.<br />
136 Frozen Assets<br />
Frozen food doesn’t equal unhealthy.<br />
Keep your gains on track with<br />
these 11 fruits and veggies that are<br />
nutritious and last.<br />
142 Skye’s the Limit<br />
Emily Skye opens up to her<br />
13 million social media followers in<br />
hopes of inspiring them to stay fit<br />
and strive for happiness.<br />
150 The Century Club<br />
Go from 0 to 100 with 100-rep sets.<br />
160 Pyramid Schemes<br />
Sign up for pyramid schemes<br />
so you don’t blow your wad before<br />
a lift.<br />
164 No Holds Barred<br />
Former NFL running back turned<br />
actor Thomas Q. Jones is done<br />
taking hits. Now, he’s doling them<br />
out against Chuck Liddell in his first<br />
starring role.<br />
170 King George<br />
IFBB physique pro George Brown’s<br />
secret to perfect abs? Consistency,<br />
hard work, and a side of cake.<br />
178 25 Fat-Loss Tips<br />
Banish the winter weight that you<br />
definitely put on.<br />
186 SAQ Up<br />
Trade in the treadmill for these speed,<br />
agility, and quickness drills to burn<br />
calories and improve coordination.<br />
SECTIONS<br />
35 EDGE<br />
M&F Oscars; Ernie Hudson’s bigger<br />
than ever; train like a stuntman;<br />
Hollywood’s go-to tough old<br />
bastard; how to kick in a door.<br />
55 TRAIN<br />
Best fitness bands; upgrade your<br />
crunch; learn to breathe; a CrossFit<br />
WOD gets a makeover.<br />
73 EAT<br />
Ten foods for great sex; oatmeal<br />
five ways; healthy cheesesteaks;<br />
which rice is better?<br />
COVER: BEN ROTHSTEIN. THIS PAGE: PHOTOS 12/ALAMY
FROM THE EDITOR<br />
EMAIL US AT<br />
editorial@ivmdi.com<br />
Looking for unconventional resistance<br />
training and core strengthening?<br />
Check out how push ups can be<br />
made more fun. Try the very challenging<br />
exercise, get ups. Better yet,<br />
why not try working out with a<br />
sandbag.<br />
Searching for ways to lose weight<br />
faster while gaining more energy?<br />
Acclaimed chef and restaurateur<br />
Wolfgang Puck prepared some of his<br />
sumptuous recipes in this issue.<br />
Finally, find out how well renowned<br />
director, George Butler, has made a<br />
difference in the fitness and bodybuilding<br />
industry with his documentary<br />
back in the 70s.<br />
Perspective affects what we do<br />
and how we accomplish our goals.<br />
The significance of these actions, in<br />
the long term, are seen as a process.<br />
Having a positive perspective makes<br />
the passion for this commitment to go<br />
beyond what it was aimed for. It<br />
genuinely evolves us to become a<br />
better version of ourselves.<br />
So enjoy your journey as you go<br />
through this month’s issue.<br />
Perspective Matters<br />
To a Healthier, Stronger,<br />
and Optimistic You<br />
IT TAKES SERIOUS mental<br />
conditioning to achieve a fitness<br />
goal. Being serious into getting fit<br />
sometimes takes the fun out of the<br />
fitness journey. In times of inner<br />
struggles, having a fresher<br />
perspective lightens the way<br />
towards the end goal.<br />
Whenever working out gets<br />
tough for me to accomplish, I get in<br />
touch with my inner child and<br />
channel some of my favorite<br />
characters - from the comic books<br />
- as a motivation to get things done<br />
effectively. For instance, I try<br />
bringing out the Aquaman in me<br />
whenever I need to complete my<br />
swimming laps. While I turn into<br />
Daredevil whenever it comes to<br />
matters of agility and strength, in<br />
calisthenics.<br />
It may sound childish or immature,<br />
but as long as the workout gets done<br />
effectively, consider this perspective<br />
as an interesting way to approach<br />
one’s fitness goals. Rather than<br />
thinking about burning calories,<br />
lowering fat percentages, and losing<br />
or gaining the inches, thinking out of<br />
the box adds a sense of adventure<br />
and excitement in our fitness<br />
journey.<br />
In this issue, we feature some of<br />
your favorite superheroes - like<br />
Wolverine, the Hulk, Spiderman, and<br />
Quicksilver - and their workout<br />
regimen.<br />
If working out like a superhero is<br />
not your cup of tea, find out how<br />
silver screen old timers, Ernie<br />
Hudson and Stephen Lang, manage<br />
to stay fit all these years.<br />
Ferdinand Manabat<br />
Editor in Chief<br />
4 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
RAYMOND SALDAÑA
NEWS GOLD’S GYM DLSU<br />
The Green Archers’ New Playground:<br />
Gold’s Gym DLSU<br />
BY CAITY ROXAS<br />
AT LONG LAST, The Legend has<br />
come to DLSU. Gold’s Gym finally<br />
opened its doors at the Enrique<br />
Razon Sports Center last February<br />
16, <strong>2017</strong> much to the delight of the<br />
students, faculty and athletes alike<br />
as well as those from the neighboring<br />
area.<br />
At over 1,000 sqm, the brand<br />
new facility has more than enough<br />
space to accommodate the entire<br />
community. Plus, it’s decked out<br />
with state-of-the-art equipment<br />
and managed by a handpicked<br />
team of staff holding prestigious<br />
NASM (National Academy of Sports<br />
Medicine) and ACE (American<br />
Council of Exercise) Certifications.<br />
It’s no wonder that the new gym<br />
has already attracted the likes of<br />
DLSU’s King Archer, Jeron Teng,<br />
and Ms. Supranational 2016, Ms.<br />
Joanna Eden as regular clients.<br />
Even before opening, the gym<br />
and its team has already faced<br />
various challenges and come out<br />
on top – taking what used to be a<br />
parking space and transforming it<br />
into a paradise for fitness aficionados.<br />
Just like any fitness journey, the<br />
road to completing Gold’s Gym<br />
DLSU took time and real hard<br />
work. The students waited a long<br />
time for this project to become a<br />
reality. Step into the gym and you<br />
will immediately feel the energy<br />
and excitement of the entire DLSU<br />
community.<br />
Aside from La Salle, Gold’s Gym<br />
Philippines also provides support<br />
to Xavier School and CSA as part<br />
of their advocacy to make fitness<br />
accessible to everyone especially<br />
the youth.<br />
Gold’s Gym DLSU is a dream<br />
come true for many La Sallians –<br />
a world-class fitness center right<br />
in the heart of their c<strong>amp</strong>us. “Why<br />
wasn’t this here when I was still in<br />
school?” asks Gold’s Gym Philippines’<br />
Brand Manager Raeven<br />
Roxas who happens to be an<br />
alumnus of De La Salle University.<br />
Despite being a new gym, Gold’s<br />
Gym DLSU gets a good amount of<br />
foot traffic every day. It’s open<br />
not only to students but also to<br />
outsiders, catering to the entire<br />
Taft area.<br />
Whether you’re just starting<br />
Photo by: Raeven Roxas<br />
your own fitness journey or you’re<br />
well on your way to becoming a<br />
world-class athlete, Gold’s Gym<br />
DLSU is the new place to be.<br />
Gold’s Gym DLSU is open 6:00am<br />
to 10:00 on weekdays, 6:00am to<br />
9:00pm on Saturdays, and 8:00am<br />
to 9:00 pm on Sundays and during<br />
holidays.<br />
For inquiries, please call or text:<br />
0943 131 1063<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 5
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8 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
BE YOUR OWN<br />
SUPER-<br />
HERO<br />
> Become as ripped as Wolverine, as strong<br />
as the Hulk, and as nimble as Spider-Man<br />
with our superhero-inspired program.<br />
WORKOUT BY RON MATHEWS, C.S.C.S., C.P.T.<br />
WHEN LOGAN OPENS<br />
nationwide March 3, it will<br />
mark the ninth and reported<br />
last time that Hugh Jackman will<br />
don the muttonchops and adamantium<br />
claws as one of Marvel<br />
Comics’ most beloved characters—<br />
Wolverine.<br />
Since 2000, Jackman has unveiled<br />
a more impressive—and more<br />
shredded—physique every time he<br />
appeared on-screen as the surliest<br />
member of the X-Men. In Logan,<br />
the character is older, grayer,<br />
and clearly not in the same peak<br />
condition displayed in 2013’s The<br />
Wolverine (as seen on this month’s<br />
cover) or 2014’s X-Men: Days of Future<br />
Past. But the centenarian still<br />
looks and fights better than most<br />
geriatrics born in the late 1800s.<br />
Off-screen, Jackman’s continued<br />
efforts to make strength gains and<br />
age gracefully have reminded us<br />
of something: You don’t need to<br />
be a mutant to gain superabilities.<br />
You just have to work as hard as<br />
humanly possible and take care of<br />
your mind and body.<br />
Admittedly, the workout plan<br />
we’re providing won’t turn you into<br />
a superhero. However, since it was<br />
created by 47-year-old superhuman<br />
celebrity trainer Ron Mathews,<br />
winner of the Masters 45–49 division<br />
at the 2016 CrossFit Games,<br />
we’re sure you’ll look, perform,<br />
and move like one after eight<br />
weeks. Even better, exposure to<br />
gamma radiation, radioactive<br />
spider bites, or adamantiumskeletal<br />
bonding isn’t necessary.
STRENGTH LIKE<br />
THE HULK<br />
The Hulk<br />
YOU’D SMASH everything,<br />
too, if you turned<br />
green every time someone<br />
pissed you off. The Incredible<br />
Hulk’s feats of strength<br />
include leaping great distances<br />
thanks to his superstrong<br />
leg muscles. Rumor<br />
has it the Hulk can jump<br />
hundreds of miles—and<br />
orbit around the Earth—in<br />
a single bound. And it must<br />
be nice for your physical<br />
strength to be limitless<br />
when you become stronger<br />
as you get more agitated.<br />
The Green Goliath, who’s<br />
been part of the Avengers,<br />
grows to more than<br />
seven feet tall and more<br />
than 1,000 pounds when<br />
he transforms from 5'10"<br />
egghead, Robert Bruce<br />
Banner, Ph.D.<br />
Mathews’ plan relies on<br />
tried-and-true powerlifting<br />
exercises—like the bench<br />
press, squat, and deadlift—<br />
and more functional, complex<br />
movements such as<br />
thrusters and power cleans<br />
to help you acquire Hulklike<br />
strength. The program<br />
benefits your body’s central<br />
nervous system (CNS),<br />
which increases your body’s<br />
ability to recruit muscles<br />
for athletic feats, such as<br />
leaping from rooftop to<br />
rooftop, sprinting after a villain,<br />
or kicking down a door<br />
(see page 52 if you need a<br />
refresher).<br />
SNATCH-GRIP<br />
DEADLIFT<br />
Remember: Most of the<br />
power should be generated<br />
in the initial pull when<br />
your hips are low. If you’re<br />
still yanking the bar in the<br />
middle of the range of motion,<br />
then it’s too heavy.<br />
“Keep the chest up and<br />
maximize core tension,”<br />
Mathews adds.<br />
BENCH PRESS<br />
“Make sure that you’re controlling both<br />
phases of the movement—the negative and<br />
the positive—and don’t bounce the bar off<br />
your chest to initiate upward barbell movement,”<br />
Mathews says.<br />
PREVIOUS SPREAD: PHOTOS 12/ALAMY.<br />
THIS PAGE: 2011 MVLFFLLC. TM & 2011 MARVEL<br />
10 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
BE YOUR OWN SUPERHERO<br />
AGILITY LIKE<br />
SPIDER-MAN<br />
Mathews included extra volume in<br />
the plan so as to induce hypertrophy,<br />
while the agility and speed work will<br />
improve your coordination, ability to<br />
accelerate, and teach your body how<br />
to transfer your newfound superstrength<br />
into dynamic movements.<br />
Essentially it’s combining Spider-<br />
Man’s nimbleness with Quicksilver’s<br />
speed while offering a blend of the<br />
Hulk’s size and Wolverine’s cut physique.<br />
In the end, you’ll have acquired<br />
new muscle, increased one-rep max,<br />
and an improved pair of lungs that<br />
will take you pretty far in any endeavor<br />
you take on—super or not.<br />
Spider-Man<br />
SPIDEY COMBINES HIS acrobatic ability with his<br />
web-slinging skills to traverse New York City from rooftop<br />
to rooftop. Luckily, his superhuman kinesthetic ability<br />
enables him to avoid injury despite getting tossed around<br />
by nearly every villain he’s faced, including Randy Savage<br />
as Bone Saw McGraw in 2002’s Spider-Man.<br />
BAR MUSCLE-UP<br />
These are a little bit easier than<br />
muscle-ups on rings (the bar is<br />
stable, unlike the rings) but not<br />
by a lot. They still require a ton of<br />
upper-body strength and power.<br />
SINGLE-<br />
LEG<br />
SHOULDER<br />
BRIDGE<br />
Keep your<br />
grounded foot<br />
planted at all<br />
times and “drive<br />
down into the<br />
heel to…maximize<br />
the posterior<br />
muscle<br />
activation and<br />
minimize quad<br />
activation,” says<br />
Mathews. “Use<br />
your hands for<br />
balance; all<br />
of the weight<br />
should be in the<br />
heel that’s on<br />
the floor.”<br />
PHOTOS 12/ALAMY; IAN SPANIER<br />
<strong>MARCH</strong><strong>2017</strong> MUSCLE & FITNESS 11
BE YOUR OWN SUPERHERO<br />
SPEED LIKE<br />
QUICKSILVER<br />
PHOTOS 12/ALAMY; IAN SPANIER<br />
Quicksilver<br />
FORGET USAIN BOLT.<br />
Quicksilver’s superhuman<br />
speed allows him<br />
to travel at speeds<br />
exceeding the speed of<br />
sound for hundreds of<br />
miles without getting<br />
tired! And his talents<br />
don’t stop there. His<br />
speed allows him to<br />
fly, create cyclones,<br />
and run up walls and<br />
across water. Take<br />
that, Jesus.<br />
KETTLEBELL SWING<br />
“Russian swings stop at the eyes<br />
and emphasize the hip pop and<br />
hamstrings. By using an American<br />
swing, you go overhead and<br />
not only work the hip pop and<br />
hamstrings but also the shoulders,”<br />
Mathews says.<br />
BUTTERFLY SITUP<br />
“The butterfly leg position puts<br />
more emphasis on the abdominals<br />
because it doesn’t allow you<br />
to use the hip flexors [during the<br />
rep],” explains Mathews. “The<br />
low-back support pad was made<br />
for butterfly situps and enables<br />
you to go all the way back.”
Wolverine<br />
MAYBE IT’S THE amazing<br />
drugs in Canada, but<br />
Alberta’s Wolverine can<br />
withstand nearly anything—all<br />
the way down to<br />
the cellular level—thanks<br />
to his self-regeneration<br />
abilities. His body, if<br />
damaged or destroyed,<br />
recovers far faster than<br />
any of us mere mortals.<br />
The guy rallied from a<br />
gunshot wound, a sword<br />
through the chest, and an<br />
atomic bomb—in minutes!<br />
And don’t get us<br />
started on poisons and<br />
diseases—he’s immune.<br />
These powers give Wolverine,<br />
who’s more than<br />
100 years old, more endurance<br />
and slow down<br />
the aging process. No<br />
wonder Hugh Jackman<br />
looks like he does after 17<br />
years playing this guy.<br />
efforts as the sum everything that<br />
enters your system pre-, intra-, and<br />
post-workout.<br />
RECOVER LIKE WOLVERINE<br />
Odds are you’ll never be able to take<br />
a bullet to the dome and walk away,<br />
like Wolverine in 2003’s X2. But<br />
some of Logan’s other ultrarecovery<br />
abilities can be achieved through<br />
careful planning and meal prep.<br />
Look at the Big Picture<br />
“Pay attention to your overall<br />
diet,” notes Ryan Andrews, R.D., a<br />
strength and conditioning specialist<br />
and a coach with Precision Nutrition.<br />
“That includes how much<br />
food you’re eating, staying in tune<br />
with your hunger cues, and following<br />
a diet made up of high-quality,<br />
minimally processed foods.” In other<br />
words, think of your overall recovery<br />
Time It Up<br />
After Wolverine gets through turning<br />
sentinels into confetti he enjoys<br />
lighting a cigar and downing a brew<br />
(presumably Labatt Blue). Adopt a<br />
different plan of attack. “After your<br />
workout, your muscles are primed<br />
to restore glycogen and protein<br />
levels,” says Erica Giovinazzo, R.D., a<br />
CrossFit coach and nutritionist with<br />
Brick CrossFit in Los Angeles. “Stick<br />
with lean, quick-digesting protein<br />
sources, such as a protein shake,<br />
chicken breast, egg whites, or fish.<br />
PHOTOS 12/ALAMY<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 13
BE YOUR OWN SUPERHERO<br />
“Give your body 30 to 60 minutes to<br />
recover so it can focus on digesting<br />
the nutrients,” she says.<br />
Go to Collagen<br />
The high levels of glycine in collagen<br />
protein might help preserve your<br />
joints during high-volume training<br />
periods. While there’s no recommended<br />
dose of glycine—an amino<br />
acid that supports collagen, tendon,<br />
and ligament growth—diet alone<br />
most likely won’t provide a sufficient<br />
amount since it’s most abundant<br />
in the animal parts humans don’t<br />
usually eat: tendons, ligaments, and<br />
bones. Meat, dairy, and eggs provide<br />
minimal amounts. The collagen in<br />
our joints, tendons, ligaments, and<br />
throughout our body will not<br />
optimally repair itself after heavy<br />
intense training sessions. What’s<br />
more, a study published in Current<br />
Medical Research and Opinion<br />
concluded that after 24 weeks of<br />
supplementing with collagen hydrolysate,<br />
participants experienced less<br />
activity-related joint pain.<br />
Lean on Leucine<br />
This branched-chain amino acid<br />
helps to kick-start your muscles’<br />
synthesis response, so you begin the<br />
recovery process faster, says Brad<br />
Schoenfeld, Ph.D., director of the<br />
Human Performance Lab at CUNY<br />
Lehman College in the Bronx, NY.<br />
“Research has shown that there’s a<br />
leucine threshold of about 2 to 3g<br />
that’s ideal for spiking a response<br />
post-workout,” he says. Foods high<br />
in leucine include chicken, soybeans,<br />
beef, nuts, seeds, fish, and beans.<br />
Surprising Immunity Boosters<br />
Three more ways to keep your immune system protected against nefarious pathogens.<br />
THE GREAT OUTDOORS >> Spending<br />
time in nature is one of the best ways to<br />
boost the immune system, according to<br />
a University of Illinois meta-analysis of<br />
more than 21 studies.<br />
SKIPPING MEALS ON OCCASION >><br />
A 2014 study from USC found that<br />
fasting can protect the immune system<br />
from damage while helping it regenerate<br />
crucial immune cells.<br />
SOCIAL SKILLS >> A 2014 Carnegie<br />
Mellon study found that social<br />
support—like hugs—can reduce the<br />
chance of infection by up to 33%.
BE YOUR OWN SUPERHERO<br />
FOCUS LIKE PROFESSOR X<br />
the hippoc<strong>amp</strong>us—which is where<br />
you store your memories—while<br />
decreasing the size of your amygdala,<br />
the brain’s stress epicenter,” says<br />
Julia Samton, M.D. Additionally, a<br />
2016 Texas Tech University study<br />
reported that a meditation modality<br />
called Integrative Mind-Body Training<br />
can significantly improve your<br />
immune function.<br />
Crunch on More Kale<br />
Eating vitamin K–rich foods, such as<br />
spinach, collard greens, and kale, can<br />
slow cognitive decline. A five-year<br />
study tracked eating habits of 950<br />
older adults and found that people<br />
who ate one to two servings of veggies<br />
per day had the cognitive ability<br />
of a person 11 years younger than<br />
those who consumed none.<br />
Professor X<br />
WHEN YOU HAVE a Ph.D. in genetics, biophysics, psychology,<br />
and anthropology, and an M.D. in psychiatry, your<br />
brain must be functionally pretty good. Don’t think about<br />
lying to him because he can read minds and even project<br />
his own thoughts into your mind. And if you cross him,<br />
Professor X can simply induce mental paralysis, loss of<br />
memories, even amnesia. On second thought, I’m sure we<br />
all have times we’d like to forget…<br />
Stop Pulling All-Nighters<br />
After subjects in a Belgian study<br />
stayed awake for 42 hours, scientists<br />
used MRI scans to track mental<br />
sharpness. As you’d expect, the more<br />
sleep deprived the subjects were,<br />
the more their cognitive abilities<br />
declined. Above all, researchers<br />
stressed that it’s not so much how<br />
much you sleep, but how much<br />
you’ve been awake that can cause<br />
the decline.<br />
Get a Hobby<br />
A four-year Mayo Clinic study<br />
found that regularly engaging in a<br />
hobby, such as playing board games,<br />
painting, or woodworking, lowered<br />
the risk of cognitive impairment in<br />
elderly subjects.<br />
Professor Charles Xavier didn’t<br />
become head X-Man because he<br />
could deadlift a ton of weight. It was<br />
Chuck’s ginormous think muscle<br />
and psionic powers that gave him<br />
his edge. For those of us not blessed<br />
with Professor X’s super abilities,<br />
these brain-boosting tips can help<br />
you get your mind in top condition:<br />
Chill Out<br />
“Meditating everyday for 10–20<br />
minutes has been shown to increase<br />
certain areas of your brain, namely<br />
Try Ginkgo Biloba<br />
A study in the journal Human<br />
Psychopharmacology found that<br />
subjects taking ginkgo extract were<br />
better able to recall info than those<br />
taking a placebo. However, don’t rely<br />
on it to give you a midday energy<br />
boost, as results vary on its effectiveness<br />
to provide that benefit.<br />
PHOTOS 12 /ALAMY
BE YOUR OWN SUPERHERO<br />
8 WEEKS TO A SUPERBODY<br />
ROW<br />
Powerful, complete reps are actually<br />
more useful than quick ones,<br />
even in a race. Lean forward and<br />
let the chain recoil fully into the<br />
chamber. Then extend your legs<br />
and row the handle to your chest.<br />
POWER CLEAN<br />
WEEK PERCENTAGE REST<br />
1 & 2 60% 60 sec.<br />
3 & 4 65% 90 sec.<br />
5 & 6 70% 105 sec.<br />
7 & 8 75% 120 sec.<br />
DAY 1<br />
Complete three rounds of the warmup.<br />
WARMUP EXERCISE<br />
REPS<br />
Dive Bomber Pushup 5<br />
IAN SPANIER<br />
EXERCISES<br />
Back Squat<br />
Bench Press<br />
Military Press<br />
Deadlift<br />
Thruster<br />
Power Clean<br />
Split<br />
DAY<br />
FOCUS<br />
1 Lower Body<br />
2 Speed work, Agility, Mobility<br />
3 Upper Body<br />
4 Rest<br />
5 Full Body<br />
6 Plyometrics, Unilateral Explosion<br />
drills, Mobility<br />
7 Rest<br />
Percentages<br />
Base the percentages below off of 95% of<br />
your true 1-rep max. Test your 1RM at the<br />
beginning of the progam, and again after<br />
eight weeks.<br />
DEADLIFT/BENCH/BACK SQUAT<br />
WEEK PERCENTAGE REST<br />
1 & 2 60% 60 sec.<br />
3 & 4 70% 90 sec.<br />
5 & 6 75-85% 105 sec.<br />
7 & 8 80-85% 120 sec.<br />
MILITARY PRESS/THRUSTER<br />
WEEK PERCENTAGE REST<br />
1 & 2 55% 60 sec.<br />
3 & 4 60% 90 sec.<br />
5 & 6 65% 105 sec.<br />
7 & 8 65+% 120 sec.<br />
Single-leg Shoulder Bridge 5<br />
Pullup 5<br />
Situp 10<br />
Air Squat 15<br />
EXERCISE SETS REPS REST<br />
Back<br />
5 5 60 sec.<br />
Squat<br />
Barbell Row 4 12 45 sec.<br />
Romanian<br />
Deadlift<br />
4 10 45 sec.<br />
Neutral Grip<br />
Low-row<br />
Leg Extension<br />
Superset with<br />
Leg Curl<br />
Straight-leg<br />
Raise<br />
4 10 45 sec.<br />
3<br />
3<br />
10<br />
10 60 sec.<br />
4 12 30 sec.<br />
Bicycle Pedal 4 20 30 sec.<br />
Crunch 4 20 30 sec.
DAY 2<br />
Complete three rounds of the warmup.<br />
WARMUP EXERCISES<br />
Walking High Kick<br />
Walking Samson Stretch<br />
Walking Lunge<br />
Bear Crawl<br />
DAY 3<br />
Complete three rounds of the following<br />
exercises as a warmup.<br />
EXERCISE<br />
REPS<br />
10 yds<br />
10 yds<br />
10 yds<br />
10 yds<br />
EXERCISE SETS REPS REST<br />
Treadmill Jog 1 3:30 min<br />
(5%<br />
incline)<br />
Treadmill<br />
Sprint*<br />
Treadmill<br />
Sprint*<br />
Treadmill<br />
Sprint*<br />
Karaoke 4 20 yds 30 sec.<br />
Side Shuffle 4 20 yds 30 sec.<br />
Back Pedal 4 20 yds 30 sec.<br />
Pigeon<br />
Stretch<br />
5 20 secs<br />
run (7%<br />
incline)<br />
5 15 sec.<br />
run (10%<br />
incline)<br />
5 10 sec.<br />
run (12%<br />
incline)<br />
Treadmill Jog 4 2 min.<br />
0%<br />
incline<br />
Row<br />
Intervals<br />
High Knee<br />
Drill<br />
1 1 min.<br />
sprint<br />
REPS<br />
Dive Bomber Pushup 5<br />
Single-Leg Shoulder Bridge 5<br />
Pullup 5<br />
30 sec.<br />
40 sec.<br />
45 sec.<br />
50 sec.<br />
30 sec.<br />
2 min.<br />
recovery<br />
4 20 yds 30 sec.<br />
1 60 sec. 60 sec.<br />
Lizard Pose 1 60 sec. 60 sec.<br />
Couch Stretch 1 60 sec. 60 sec.<br />
*These sprints should be at or near full<br />
speed and performed one into the other<br />
with only the prescribed rest.<br />
Situp 10<br />
Air Squat 15<br />
EXERCISE SETS REPS REST<br />
Bench<br />
Press<br />
Incline DB Flye<br />
Superset with<br />
Incline DB<br />
Press<br />
DAY 4<br />
Rest<br />
EXERCISE SETS REPS REST<br />
Deadlift* 5 5 60 sec.<br />
Pullup 4 8-12 45 sec.<br />
Thruster 5 5 60 sec.<br />
Lat Pulldown 4 10 60 sec.<br />
Power Clean 5 5 60 sec.<br />
Kettlebell<br />
Swing<br />
4 15 60 sec.<br />
Muscle-up 4 2-8 60 sec.<br />
V-up 4 15 30 sec.<br />
Oblique<br />
Crunch<br />
Feet-up<br />
Crunch<br />
5 5 60 sec.<br />
4 15<br />
(each<br />
side)<br />
30 sec.<br />
4 20 30 sec.<br />
*Substitute: Snatch-grip Deadlift<br />
4<br />
4<br />
10<br />
10 60 sec.<br />
Military Press 5 5 60 sec.<br />
J Press 5 8 60 sec.<br />
Plyometric<br />
Pushup<br />
Superset with<br />
Pushup<br />
Hanging Leg<br />
Raise<br />
4<br />
4<br />
8-12<br />
10 60 sec.<br />
4 12 60 sec.<br />
Butterfly Situp 4 25 60 sec.<br />
DAY 5<br />
Complete three rounds of the warmup.<br />
WARMUP EXERCISE<br />
REPS<br />
Dive Bomber Pushup 5<br />
Single-leg Shoulder Bridge 5<br />
Pullup 5<br />
Situp 10<br />
Air Squat 15<br />
DAY 6<br />
Complete three rounds of the warmup.<br />
WARMUP EXERCISES<br />
Walking High Kick<br />
Walking Samson Stretch<br />
Walking Lunge<br />
Bear Crawl<br />
Seated<br />
Hurdler<br />
Stretch<br />
IT Band<br />
Stretch<br />
(Diagonal<br />
Stretch)<br />
Triangle<br />
Pose<br />
DAY 7<br />
Rest<br />
1 60 sec.<br />
(each<br />
side)<br />
1 60 sec.<br />
(each<br />
side)<br />
1 60 sec.<br />
(each<br />
side)<br />
REPS<br />
10 yds<br />
10 yds<br />
10 yds<br />
10 yds<br />
EXERCISE SETS REPS REST<br />
12-inch-high<br />
Forward<br />
Hops<br />
Single-leg<br />
Lunge jump<br />
Superset with<br />
Single Leg<br />
Lunge*<br />
Box Jump<br />
(24-inch)<br />
5 10 yds 30 sec.<br />
4<br />
4<br />
30 sec.<br />
30 sec.<br />
30 sec.<br />
*Perform the superset on the left leg<br />
then immediately on the right leg before<br />
resting 30 seconds.<br />
**Perform 10 jumps onto a 12- to 20-inch<br />
box off your left foot, landing on both<br />
feet. Immediately perform 10 reps off<br />
your right foot.<br />
10<br />
10 30 sec.<br />
4 15 45 sec.<br />
Burpee 4 10 30 sec.<br />
Singleleg<br />
Box<br />
Jump**<br />
Squat<br />
Jump<br />
Superset with<br />
Bodyweight<br />
Squat<br />
4 10 60 sec.<br />
4<br />
4<br />
10<br />
10 60 sec.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 17
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<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 19
Stuntman turned leading man Alain<br />
EDGE<br />
STAR POWER<br />
After 50 years of acting, Ernie<br />
Hudson is bigger than ever, p21.<br />
TRAIN LIKE...<br />
Moussi of Kickboxer: Retaliation, p22.<br />
2<br />
3<br />
1<br />
5 6 7<br />
4<br />
8<br />
9<br />
10<br />
13<br />
11<br />
12<br />
M&F<br />
Oscars<br />
It’s hard to see a flick when<br />
you’re spending too much<br />
time pumping iron. Here are<br />
M&F’s picks for the best<br />
movies of 2016.<br />
Best Movie That Will<br />
1 Make You Want to<br />
Cheat on Angelina Jolie:<br />
ALLIED (MARION<br />
COTILLARD)<br />
Best Confrontation:<br />
2 BATMAN V<br />
SUPERMAN:<br />
DAWN OF JUSTICE<br />
Best Bare-Knuckle<br />
3 Fight Scene:<br />
JASON BOURNE<br />
Best Movie About<br />
4 Olympia Weekend:<br />
FANTASTIC BEASTS<br />
AND WHERE TO<br />
FIND THEM<br />
Best Movie<br />
5 About the Election:<br />
THE PURGE:<br />
ELECTION YEAR<br />
Best Movie<br />
6 That Sounds Like<br />
a Porno but Isn’t:<br />
WEINER<br />
Best Jungle Body:<br />
7 ALEXANDER<br />
SKARSGARD<br />
(THE LEGEND<br />
OF TARZAN)<br />
Best Movie About a<br />
8 Boring Occupation:<br />
THE ACCOUNTANT<br />
Best Movie<br />
9 About Protein:<br />
CHICKEN PEOPLE<br />
Best Tandem:<br />
10 KEY & PEELE<br />
(KEANU)<br />
Sexiest Sociopath:<br />
11 MARGOT ROBBIE<br />
(SUICIDE SQUAD)<br />
Best Movie<br />
12 About Steroids:<br />
SAUSAGE PARTY<br />
Best Video<br />
13 Game Adaptation:<br />
ASSASSIN’S CREED<br />
20 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EDGE STAR POWER<br />
Big Ern<br />
After working in<br />
Hollywood for 50 years,<br />
ERNIE HUDSON is<br />
working out more to<br />
stay strong onscreen.<br />
BY JASON STAHL<br />
GHOSTBUSTERS ALUM Ernie<br />
Hudson is working harder today<br />
than he ever did taking down Gozer.<br />
In 2016, the 71-year-old—who looks<br />
20 years younger—was on the road<br />
for 50 out of 52 weeks to film three<br />
TV shows in New Mexico (Graves),<br />
Los Angeles (Grace and Frankie),<br />
and Chicago (APB), as well as<br />
traversing the country for speaking<br />
engagements and visiting his family<br />
in New York and Minneapolis.<br />
Regardless of all his travels and<br />
work, Hudson finds time to fit in a<br />
healthy lifestyle.<br />
“I’ve got a gym at the house and<br />
a trainer in L.A.,” says Hudson,<br />
“but I haven’t been able to be in<br />
one location.”<br />
Still, the lack of consistency poses<br />
no challenge for the former Marine,<br />
who pumps out “at least 100 to 150”<br />
pushups across three sets. On the<br />
other days, Hudson squats. While<br />
traveling, Hudson jumps rope and<br />
fits in crunches or planks in his<br />
hotel room. He’s also besotted<br />
with his Fitbit, trying<br />
to achieve his 10,000-<br />
step daily milestone.<br />
Despite all the<br />
activity, Hudson does<br />
admit that it’s difficult<br />
to fend off Father Time.<br />
“I used to be able to<br />
jump, like, five feet. Now<br />
my legs only come off the<br />
ground about a foot. I see it in<br />
my friends. You go back to your high<br />
school reunion, and you go, ‘Holy<br />
shit, what happened?’”<br />
Hudson’s midsection does have<br />
some paunch, but struggling to keep<br />
TUNE IN<br />
APB premieres<br />
Feb. 6<br />
on Fox<br />
at 9 p.m.<br />
EST.<br />
the weight off comes with age—he’s<br />
currently 222 pounds and would like<br />
to get down to 210. He’s tightened up<br />
his diet, eating more whole foods like<br />
vegetables and lean proteins and<br />
avoiding processed foods like refined<br />
breads and pasta. “If we had a hand<br />
in it, it’s probably screwed up,”<br />
Hudson says.<br />
The former warden on<br />
Oz, Hudson will take on<br />
his latest role in Fox’s<br />
new drama APB. The<br />
show, inspired by a<br />
New York Times article<br />
about a wealthy<br />
entrepreneur in New<br />
Orleans who used his<br />
own money to start a<br />
high-tech police force, takes<br />
place in crime-riddled Chicago, with<br />
Hudson playing the about-to-retire<br />
Capt. Ned Conrad.<br />
“I worked in the old system for<br />
years, learned the politics, not really<br />
Hudson stays<br />
in shape at 71<br />
by focusing on<br />
body-weight<br />
exercises and<br />
a clean diet.<br />
happy with it, and then this billionaire<br />
who loses a friend to a shooting<br />
comes in. Everybody is skeptical,<br />
but there’s a part of him that feels<br />
like, What if it could work? My job is<br />
making sure he doesn’t go too far.”<br />
Part of the advanced technology to<br />
combat the corruption, police<br />
shootings, and cover-ups include<br />
drones, better Tasers, and an app<br />
that replaces the old 911 system.<br />
While filming APB, and all his other<br />
shows and movies, Hudson can be<br />
found walking around the set in<br />
between takes. He also walks around<br />
all the airport terminals rather than<br />
indulge in the free snacks at the<br />
first-class lounges. It’s been paying<br />
off, too, as Hudson shows no signs of<br />
calling “cut” on his acting career.<br />
“I certainly don’t want to be in bad<br />
health because of something I didn’t<br />
do, or suddenly I’m weighing 350<br />
pounds and I’ve got to walk around<br />
with an oxygen tank,” Hudson says.<br />
MICHAEL BECKER<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 21
EDGE TRAIN LIKE...<br />
A Stuntman<br />
ALAIN MOUSSI went from stuntman to<br />
leading man in the Kickboxer reboot.<br />
BY ANDREW GUTMAN<br />
YOU’VE SEEN ALAIN MOUSSI in such films as X-Men: Days of Future<br />
Past and X-Men: Apocalypse—you just didn’t know it was him. The 35-year-old<br />
Canadian stuntman, who’s done stunts for Hugh Jackman and Henry Cavill,<br />
now moves into the spotlight to play Kurt Sloane in the next installment of the<br />
Kickboxer reboot. Here’s how he kicked his training into high gear for the role.<br />
SWIMMING<br />
“I swim 50 meters, or two laps,<br />
underwater,” Moussi says. “I have<br />
to do fight scenes for hours, so that<br />
kind of training keeps me going for<br />
longer. Now I can do longer sequences.<br />
We’re talking about a three- to fourminute<br />
sequence with no cuts. That’s<br />
a long time.”<br />
SCHEDULE<br />
Moussi trains five days per week.<br />
Three days are dedicated to martial<br />
arts and two are for weight training.<br />
CURRENT TRAINING<br />
“The goal is to find a balance between<br />
intensity and proper technique to create<br />
the ultimate human performance<br />
machine,” says Moussi’s strength and<br />
conditioning coach, Phil Hurtubise,<br />
CEO and founder of IPG Wellness<br />
Services. “He follows a fitness regimen,<br />
for six to eight weeks [at a time],<br />
called a training phase, which varies<br />
and is dependent on his overall goal.”<br />
Moussi’s routine starts with light<br />
cardio, hard intervals, foam rolling,<br />
and mobility drills. Then he performs<br />
Olympic lifts, compound exercises—<br />
like the bench press, deadlift, and<br />
squat—and a lift with “consequences,”<br />
such as a pistol squat on a Bosu ball<br />
that transitions to a kick. He finishes<br />
with a body-weight circuit followed<br />
by more stretching and a proper<br />
cooldown to begin the recovery<br />
process.<br />
RECOVERY<br />
“I stretch for a good 10 to 15 minutes<br />
after every workout,” says Moussi.<br />
“It’s not necessarily deep stretching,<br />
just enough to loosen everything up.<br />
Later in the evening I’ll follow the<br />
same routine.” Moussi will run through<br />
a basic routine of arm, leg, and<br />
shoulder stretches.<br />
DAVID VS.<br />
GOLIATH<br />
TUNE IN<br />
Moussi takes on<br />
Lorem 6'9", ipsum 395-pound w to<br />
Hafþór Get Away Björnsson with<br />
Murder in the forthcoming<br />
airs Thursdays<br />
Kickboxer:<br />
movie<br />
Retaliation.<br />
“Now it’s all about my own look,<br />
and that’s what I work on, like,<br />
‘What’s the kind of look that I<br />
want for the film?’ ”<br />
22 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong> BOBBY QUILLARD
EDGE TRAIN LIKE...<br />
DIET<br />
Breakfast is toast with<br />
peanut butter and a<br />
banana, plus Greek<br />
yogurt with granola.<br />
Lunch is chicken<br />
with a sweet potato<br />
and broccoli. For snacks,<br />
Moussi likes avocados and<br />
cheese. Dinner is salmon,<br />
veggies, and rice; and eggs<br />
with veggies are<br />
his late-night snack. Fruit is<br />
eaten post-workout and<br />
as dessert.<br />
SELLING A HIT<br />
“Precision is really important because<br />
I have to be able to hit [my mark]<br />
without hitting my fellow actors or<br />
stuntmen. In some scenes we set it up<br />
to hit in the face, but it’s like a tap that<br />
looks like a big hit. You have to have<br />
that maximum control and accuracy<br />
to be able to do that, so I work on that<br />
a lot,” says Moussi, who trains his<br />
accuracy by kicking targets off still<br />
bags, hitting pads with his trainer, and<br />
kicking pads with one leg while standing<br />
on a Bosu ball. “I’m able to do a lot<br />
of sequential kicks, which I could do<br />
before, but now I’m way more stable<br />
when I do them.”<br />
WARMUP<br />
Moussi performs intervals on the<br />
stationary bike and rowing machine.<br />
He then stretches and foam rolls his<br />
body before hitting the weights.<br />
BARBELL COMPLEX<br />
EXERCISE SETS REPS<br />
Barbell Hang<br />
Clean<br />
Barbell Push<br />
Press<br />
Barbell Back<br />
Squat<br />
Flat Dumbbell<br />
Bench Press<br />
CONSEQUENCE<br />
Box Jump<br />
4 8–12<br />
4 8–12<br />
4 8–12<br />
3<br />
3<br />
40 reps<br />
w/40 lbs, 50<br />
reps w/50 lbs,<br />
60 reps<br />
w/60 lbs<br />
Prowler Push 1 300 lbs<br />
for 50 yards<br />
10<br />
MORPHING PHYSIQUE<br />
As a stuntman, Moussi would set<br />
himself apart by matching the lead’s<br />
physique. “You’re like a chameleon<br />
when you’re doubling. For Henry<br />
Cavill, I had to grow my chest more,<br />
I had to stay very lean so my abs<br />
would show,” says Moussi.<br />
His most challenging role<br />
was to double as Hugh<br />
Jackman. “I<br />
had 3½ weeks to<br />
gain 10 pounds. I<br />
was training twice<br />
per day, five days<br />
a week, with one<br />
workout on Saturdays.<br />
Now it’s all<br />
about my own look, and<br />
that’s what I work on, like,<br />
‘What’s the<br />
kind of look that I want<br />
for the film?’ ”<br />
THE<br />
KICKER<br />
Swimming as well<br />
as stretching twice<br />
a day have helped<br />
Moussi increase<br />
muscle endurance,<br />
mobility, and<br />
flexibility.<br />
BODY-WEIGHT<br />
FINISHER<br />
Perform one to three rounds with no<br />
rest between exercises.<br />
EXERCISE<br />
REPS<br />
Pullup 5<br />
Chinup 5<br />
Burpee 10<br />
Medicine Ball Slam 10<br />
Reverse Crunch 20<br />
V-up 20<br />
BOBBY QUILLARD<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 23
EDGE OLD-SCHOOL ASS KICKER<br />
SEAN HYSON<br />
is the senior content<br />
strategist for onnit.com<br />
STEPHEN<br />
LANG as<br />
former<br />
assassin<br />
Waldo in Into<br />
the Badlands.<br />
M&F: You’ve played a<br />
lot of soldiers. Do you<br />
identify with military heroes?<br />
LANG: I’ve always had a bent toward<br />
military history—I guess because I<br />
was part of the post–World War II<br />
generation. At the core of military<br />
service are qualities that are really<br />
important human qualities, like grit,<br />
fiber, and fortitude. Beyond Glory<br />
[the play that Lang adapted and<br />
performed in, in which he plays eight<br />
Medal of Honor recipients] took it to<br />
a deeper place for me personally. It’s<br />
an examination of why one man is<br />
compelled to go above and beyond<br />
the call of duty when others are not.<br />
The Colonel<br />
STEPHEN LANG is Hollywood’s go-to for<br />
playing tough old bastards. BY SEAN HYSON<br />
STEPHEN LANG IS a veteran of both the stage and screen. His<br />
performances—which include playing Col. Quaritch in 2009’s Avatar and<br />
The Blind Man in last summer’s sleeper hit Don’t Breathe—are memorable<br />
for more than just his talent. The 64-year-old is always in tremendous<br />
shape and can often be found pushing plates at Equinox at New York<br />
City’s Upper West Side. And with four more Avatar sequels in the works,<br />
Lang will need to maintain his workouts to join the ranks of Hollywood’s<br />
ripped action star elder statesmen, like Arnold, Sly, and Mickey Rourke.<br />
How did you get interested<br />
in weight training?<br />
I was impressed by Jack LaLanne.<br />
He gave me an awareness of<br />
bodybuilding and fitness. I guess<br />
his audience was housewives, but I<br />
liked his spirit. I’ve been weight<br />
training from ’69, since I was in<br />
college. It’s its own kind of meditation.<br />
Lifting is a very personal and<br />
interior pursuit. And I admit to<br />
vanity, but it’s a professional<br />
thing, too. I need to look good in<br />
my profession. The older I get the<br />
more vital it is.<br />
How has your training<br />
changed over the years?<br />
I like to stay between 150 and<br />
160 pounds—my body fat is around<br />
10%. When I did Avatar, I needed<br />
to be big; I got to 190 for that,<br />
bench-pressing 250. That<br />
was a lot for me, and that did it for<br />
my shoulder. After my shoulder<br />
broke down I began to integrate<br />
yoga into what I was doing. I did so<br />
much the first year I didn’t weight<br />
train at all. Of course I overdid it<br />
with yoga. Now I’m on this quest to<br />
find this balance between weight<br />
training and yoga. They can be<br />
complementary.<br />
How do you structure<br />
your weight workouts?<br />
I tend to do one muscle group<br />
a day, and I do three exercises<br />
for a muscle. So if I’m doing biceps<br />
I’ll do a curl, a hammer curl, and a<br />
CARLOS SERRAO/AMC<br />
24 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EDGE OLD-SCHOOL ASS KICKER<br />
reverse curl. I’ll do 20 to 30 sets<br />
and really get into the muscle. I<br />
start heavy and back off as I go.<br />
I’ll do one warmup set with a<br />
moderate weight and from there go<br />
into my heaviest set. I might start<br />
with 45 pounds in each hand and<br />
then go down to what might be a<br />
negligible weight. I might go to<br />
12½ pounds for concentration curls<br />
and really try to think my way into<br />
the muscle. If you do enough reps,<br />
it feels heavy [laughs].<br />
What’s the secret to weight<br />
training for older guys?<br />
Work with low weights and high<br />
reps. Leave your ego in your locker.<br />
I’m not 20, but that doesn’t mean I’m<br />
not as strong and fit and energetic<br />
as I can be. I eat pretty much<br />
whatever I want but I eat consciously.<br />
I know that if I eat<br />
something bad I’m going to pay the<br />
price for it, and that helps me<br />
decide whether I’m going to eat it or<br />
Clockwise: Lang<br />
practicing with a<br />
homemade grip<br />
trainer; as<br />
Col. Quaritch in<br />
Avatar; and<br />
The Blind Man in<br />
Don’t Breathe.<br />
“I’m on this quest to find this balance<br />
between weight training and yoga. They<br />
can be complementary.”<br />
not. I try to have a protein shake<br />
every day. I shove a fistful of kale<br />
into every shake.<br />
Are you worried about being<br />
typecast for your physique?<br />
Nah. But if one has to be typecast,<br />
there are worse things to be<br />
typecast as than a tough, old<br />
badass. The guy I played in Don’t<br />
Breathe is a badass veteran,<br />
but he also happens to be<br />
completely blind. I’m playing a<br />
character now on Into the<br />
Badlands [on AMC]—he’s a badass<br />
assassin, but he’s confined to a<br />
wheelchair. So I hope I’m not<br />
playing the same character with<br />
different disabilities [laughs]. I<br />
don’t feel like I am.<br />
COURTESY OF STEPHEN LANG; ATLASPIX/ALAMY; AF ARCHIVE/ALAMY<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 235
EDGE FIT BIZ<br />
Well<br />
Done<br />
Michael Chernow,<br />
restaurateur, TV host,<br />
and co-founder of<br />
the recovery drink<br />
WellWell, serves<br />
up tips for aspiring<br />
entrepreneurs.<br />
BY ZACK ZEIGLER<br />
LIFELONG NEW YORKER<br />
Michael Chernow opened his first<br />
restaurant, The Meatball Shop,<br />
in 2010. Five more locations<br />
followed, and last year, he debuted<br />
Seamore’s, a sustainable, local<br />
seafood joint in downtown Manhattan.<br />
“No matter what business you’re<br />
in, your sourcing practices really<br />
define who you are when it comes<br />
to the product,” Chernow says. “At<br />
The Meatball Shop, I became very<br />
passionate about supporting local<br />
farmers and doing our best to get<br />
our beef, poultry, and pork as close<br />
to home in the United States. And at<br />
Seamore’s it became apparent to<br />
me that I could make a stand for<br />
what’s right and how we should be<br />
getting seafood. It’s part of our<br />
core values. Internally, it’s something<br />
that we believe wholeheartedly<br />
in. It’s something that we are<br />
hoping to make an impact with<br />
other people.”<br />
Chernow’s passion for the kitchen<br />
eventually earned him a gig as a TV<br />
host on DIY network’s Food Porn,<br />
while his love of fitness scored him<br />
a body-fat percentage in the single<br />
digits, an ambassador deal with<br />
Lululemon, and a reason to venture<br />
into another business—the recovery<br />
drink WellWell.<br />
Why did you think the fitness<br />
world needed WellWell?<br />
Few people consider recovery as<br />
part of fitness—myself as well. I<br />
don’t feel that taking days off<br />
benefits me. So [the WellWell team]<br />
created a recovery beverage with<br />
ingredients that are proven to<br />
impact inflammation problems.<br />
What advice can you offer<br />
aspiring entrepreneurs?<br />
You have to have a story and be<br />
able to tell that story. Also, you<br />
ROBIN <strong>MARCH</strong>ANT/GETTY IMAGES<br />
26 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EDGE FIT BIZ<br />
FOLLOW WellWell on Facebook and<br />
Twitter: @drinkwellwell; and follow<br />
Michael Chernow: @michaelchernow<br />
have to make people want to<br />
listen. Ultimately, businesses and<br />
products and restaurants—it’s all<br />
about telling a story. Most people<br />
love to tell stories and/or hear<br />
stories. If you don’t have a story,<br />
you’re in big trouble.<br />
What’s WellWell’s story?<br />
There are just three ingredients in<br />
WellWell, and the ultimate goal is to<br />
make every ingredient biodynamic.<br />
As we scale, we’re going to face<br />
[sourcing] challenges, but we’re up<br />
for the task because we believe<br />
that if we’re going to offer a natural<br />
product, we want it to be the best<br />
and the best of the best.<br />
How did the idea evolve?<br />
[WellWell CEO] Sagan Schultz<br />
wanted to come up with a natural<br />
way to help aid his post-workout<br />
soreness, so he started doing<br />
research and came up with a<br />
formula of fresh watermelon juice,<br />
tart cherry, and lemon. I tasted it,<br />
and I was like, “Holy shit, man. This<br />
is incredible. Let me help you put a<br />
team together to grow this brand.”<br />
That’s exactly what happened.<br />
For people who<br />
can’t afford to<br />
hire a PR agency,<br />
what’s the<br />
key to getting<br />
word out about<br />
their business?<br />
I’m a pretty<br />
outgoing dude, and I<br />
have a big mouth, so I<br />
made it my job to do as<br />
much networking as possible.<br />
Before opening The Meatball Shop,<br />
anytime I heard about an industry<br />
event, I was there. There was not a<br />
single industry event that went on<br />
in 2009 that I was not a part of in<br />
some way, shape, or form.<br />
RECOVER<br />
WELL<br />
The cherries in<br />
WellWell provide<br />
inflammation-fighting<br />
compounds, and the<br />
watermelon provides<br />
a boost of vitamins<br />
A, B6, and C.<br />
That’s a full-time job.<br />
Being an entrepreneur and taking<br />
risks is really time-consuming.<br />
Most of the time, the reason why<br />
people don’t end up going forward<br />
with it is because it is incredibly<br />
encompassing. It has to be<br />
part of your DNA. It’s<br />
like, you wake up in<br />
the morning, and<br />
whatever you do,<br />
you brush your<br />
teeth, you wash<br />
your face, you take<br />
a shower, you get<br />
dressed, you put on<br />
your shoes, and you<br />
walk out of the house.<br />
Your business, as an entrepreneur,<br />
needs to be like that. That’s<br />
what it is. You don’t function<br />
properly without putting in the<br />
work. It’s definitely not for everyone,<br />
but it’s certainly incredibly<br />
rewarding and gratifying.<br />
FEEL THE CHERN<br />
In addition to owning<br />
the seafood-focused<br />
Seamore’s and the<br />
highly acclaimed<br />
The Meatball Shop,<br />
Chernow manages<br />
his responsibilities<br />
at WellWell as the<br />
chief culture<br />
officer. And the guy<br />
finds time to stay<br />
ripped.<br />
COURTESY OF FYI (2); COURTESY OF MICHAEL CHERNOW<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 27
EDGE ARNOLD CLASSIC<br />
DON’T<br />
MISS IT<br />
See the Arnold Classic<br />
Armwrestling Challenge<br />
at the Arnold Sports<br />
Festival in Columbus,<br />
OH, from March 2–5.<br />
More info: arnoldsports<br />
festival.com<br />
Armed Forces<br />
Titans of arm wrestling gather in Columbus, OH, for over-the-top action.<br />
BY STEVE DOWNS<br />
ORIGIN:<br />
Ten years after the first<br />
arm wrestling match in<br />
1952 in a Petaluma, CA,<br />
saloon, journalist Bill<br />
Soberanes and Dave<br />
Devoto formed the World’s<br />
Wristwrestling Ch<strong>amp</strong>ionship.<br />
It aired on ABC’s Wide<br />
World of Sports for 16<br />
years starting in 1969, then<br />
Sly Stallone’s ’87 cult<br />
classic Over the Top<br />
boosted the sport’s<br />
popularity. Arm wrestling<br />
returned to the limelight in<br />
2014 with the show Game<br />
of Arms on AMC.<br />
WHAT:<br />
This year will mark the<br />
20th anniversary of the<br />
Arnold Classic Armwrestling<br />
Challenge. With 10<br />
qualifiers worldwide, only<br />
the best 100 men and<br />
women on the planet<br />
compete at the Arnold.<br />
The Arnold Challenge is<br />
held on the Expo Main<br />
Stage in front of 20,000<br />
fans. In each of four<br />
divisions for men and two<br />
for women, prize money<br />
will be awarded: 1st,<br />
$500; 2nd, $400; 3rd,<br />
$300; 4th, $200.<br />
RULES:<br />
Men and women compete<br />
separately in this doubleelimination<br />
tournament.<br />
Due to time constraints,<br />
only right-arm wrestling<br />
takes place. Competitors<br />
stand at the table with<br />
shoulders square,<br />
gripping their opponent<br />
palm to palm, holding the<br />
hand peg on the table,<br />
bracing their legs. The<br />
goal is to pin the opponent’s<br />
wrist/hand to the<br />
touch pad. There is no<br />
time limit, but most bouts<br />
take less than 10 seconds.<br />
WHY IT’S COOL:<br />
There are few better<br />
ex<strong>amp</strong>les of mano a mano<br />
competition than arm<br />
wrestling. You may not<br />
see guys and gals with<br />
right arms twice as big<br />
as their left, but you will<br />
hear the common phrase<br />
“Bring it to the table!”<br />
to get you excited. And<br />
while 35 to 45 is the best<br />
age range for competitors,<br />
the 155- to 176-<br />
pound defending 2016<br />
Arnold ch<strong>amp</strong>, “Crazy”<br />
George Iszakouits from<br />
Canada, is 67 years old!<br />
COURTESY OF ARNOLD SPORTS FESTIVAL<br />
28 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EDGE FEATS OF STRENGTH<br />
STEP 2: Stand at a leg’s length<br />
away from the target. With an<br />
up-and-through motion, step<br />
into the kick and strike the door<br />
near the keyhole with the heel of<br />
your foot. Aim to kick through the<br />
door, not at it.<br />
HOW TO<br />
KICK<br />
IN A<br />
DOOR<br />
If you need to save<br />
someone on the other<br />
side of a locked door<br />
from a fire (or if the<br />
door is talking smack),<br />
do this. BY JOE WUEBBEN<br />
STEP 1: Make sure it’s an emergency,<br />
like a fire or a princess is in<br />
need of being saved. Keep in mind<br />
that cops and firefighters only kick<br />
down doors if they absolutely need<br />
to, and SWAT teams typically use a<br />
battering ram to break down a door.<br />
If you don’t have a ram handy but you<br />
still want to be a hero, start with a<br />
five-minute lower-body warmup<br />
routine. Kidding. Proceed to Step 2.<br />
STEP 3: Shift your body weight<br />
toward the door to generate more kick<br />
force. Repeat Step 2 until<br />
the door collapses.<br />
Next, get Your<br />
Highness to<br />
safety. Then,<br />
bid milady<br />
adieu and hit<br />
the gym—unless<br />
it’s an off day<br />
obviously.<br />
MUSCLES<br />
ENGAGED<br />
Quads, glutes,<br />
hamstrings, core,<br />
tibialis anterior<br />
(front of shin)<br />
RECOMMENDED<br />
EXERCISES<br />
> For leg strength: Barbell squat, leg<br />
press, single-leg or pistol squat<br />
> For power development: Jump<br />
squat, box jump, unilateral leg press<br />
performed explosively<br />
COURTESY OF EVERETT COLLECTION<br />
ILLUSTRATIONS BY MARK NERYS<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 29
INSTANT MUSCLE<br />
A pushup you’ve never tried for a<br />
TRAIN<br />
more stable core, p31.<br />
ABS & CORE<br />
Save your spine by adding<br />
resistance to your situp, p32.<br />
BUILD MUSCLE, BURN FAT, PERFORM BETTER<br />
RECOVERY<br />
Despite being a lifelong breather,<br />
you’re doing it wrong. Fix it, p35.<br />
Battle of<br />
the Bands<br />
Thinking of getting the band back together? Know which resistance bands<br />
to use and how to use them for the best results. BY JOEY WOLFE<br />
EDGAR ARTIGA<br />
WHICH BAND TO USE
TRAIN BATTLE OF THE BANDS<br />
RESISTANCE BANDS ARE MORE THAN just<br />
stretchy pieces of rubber. Not only are they effective<br />
for getting in a full-body workout when time is short<br />
and equipment is sparse, but different bands can<br />
enhance your flexibility and mobility and help you push<br />
past sticking points. Here’s a crash course on getting<br />
the most from your bands.<br />
WARMUP:<br />
MINI BANDS<br />
Mini bands activate<br />
your glutes, which helps<br />
prevent other muscles<br />
from coming into play<br />
during exercises like<br />
deadlifts and squats<br />
to compensate for<br />
mediocre glute activation.<br />
When to use: Before<br />
working sets, especially<br />
on lower-body days.<br />
How to use: Step through<br />
the loop and secure the<br />
mini band just above<br />
the knees.<br />
SAMPLE EXERCISES<br />
Lateral Shuffle: Stay in<br />
an athletic stance and keep<br />
tension on your glutes; don’t<br />
allow your feet to touch.<br />
Split-stance Walk:<br />
With one foot staggered,<br />
walk forward while<br />
maintaining a split stance.<br />
Glute Bridge: Lie<br />
supine with your feet<br />
planted on the floor and the<br />
band looped just above your<br />
knees. Thrust your hips into<br />
the air, focusing on pressing<br />
your knees outward.<br />
Performing<br />
band<br />
pull-aparts<br />
will warm<br />
up your<br />
shoulders.<br />
IAN SPANIER; GETTY IMAGES<br />
VARIED RESISTANCE:<br />
LOOPED BANDS<br />
This band variety can help<br />
assist with pullups and dips<br />
and move you past sticking<br />
points—weak portions of<br />
the lift—by increasing<br />
resistance on compound<br />
movements to strengthen<br />
the weak area.<br />
When to use: Before or<br />
during a training session.<br />
SAMPLE EXERCISES<br />
Band-resisted Pushup:<br />
Wrap the band around your<br />
upper back and hold each end<br />
in your hands. Rep out your<br />
pushups.<br />
Pullup/Dip Assistance:<br />
Loop the band around a<br />
pullup/dip bar and place<br />
one foot on the looped band.<br />
Band-resisted Back<br />
Squat: Loop two bands<br />
on either end of a barbell<br />
and secure the other end<br />
to the top of a squat rack<br />
(pull down) or to heavy<br />
dumbbells placed on the floor<br />
(pull up). These are best used<br />
with compound movements<br />
like the squat, bench press,<br />
and deadlift.<br />
FUNCTIONAL<br />
MOVEMENT:<br />
GRAY COOK BAND<br />
The Gray Cook Band<br />
is used for stretching,<br />
reinforcing proper form,<br />
and improving functional<br />
movement patterns.<br />
Having a partner hold the<br />
band increases the number<br />
of moves you can perform.<br />
When to use: Before you<br />
work out or during your<br />
first lift as a means of<br />
active recovery.<br />
How to use: Use the band<br />
as a stretching tool and to<br />
perform mobility exercises<br />
before or between sets.<br />
You can also secure it<br />
around certain body parts,<br />
which forces your body to<br />
stabilize itself, enforcing<br />
better form.<br />
SAMPLE EXERCISES<br />
Bird Dog: On all fours,<br />
secure the band around both<br />
feet while holding the ends in<br />
each hand. Simultaneously<br />
extend your left leg and right<br />
hand. Repeat both sides.<br />
Half-kneeling Lift<br />
90/90 Thoracic<br />
Rotation<br />
TRAVEL COMPANION:<br />
STACKABLE<br />
RESISTANCE BANDS<br />
A door, some space, and<br />
a band is all you need for<br />
a full-body workout.<br />
When to use: Pre-, intra-,<br />
or post-workout to get a<br />
pump, as a standalone<br />
exercise in your current<br />
routine, or as a highvolume<br />
finisher.<br />
How to use: Find a<br />
sturdy anchor point—<br />
door frame, pole—or<br />
stand in the middle of it<br />
for curls and extensions.<br />
Perform exercises,<br />
supersets, add moves<br />
into your routine, or end<br />
your workout with a<br />
high-volume finisher.<br />
SAMPLE EXERCISES<br />
Overhead Extension:<br />
Stand on the middle of the<br />
band; grasp the ends in each<br />
hand; press overhead. Keep<br />
your arms in place; lower<br />
your hands behind your head<br />
until your forearms break<br />
90 degrees. Press back up.<br />
Band Row<br />
Standing Chest Flye<br />
YOUR NEW<br />
BANDMATES<br />
MINI BANDS<br />
n These mini bands are 9 inches in<br />
length; wrap them around your ankles<br />
and wrists for a dynamic an functional<br />
warmup that will help your muscle fibers<br />
fire more effectively.<br />
$4–6, spri.com<br />
RESISTANCE BANDS<br />
n The thinner bands are perfect for<br />
pull-aparts, thrusters, and light stretching.<br />
Break out the thicker bands for pullups,<br />
added resistance on barbells, and<br />
stretches that require a greater degree of<br />
resistance. $11–35, wodnationgear.com<br />
GRAY COOK BAND<br />
n Renowned athletic trainer Gray<br />
Cook created this band to help lifters<br />
improve movement patterns and<br />
stretching capabilities. For use standing<br />
upright, supine, or virtually any other<br />
position you can think up. $29, performbetter.com<br />
STACKABLE<br />
RESISTANCE BANDS<br />
n The kit allows you to work with more<br />
than 100 pounds of resistance, which<br />
kills any excuse you have for skipping a<br />
workout during vacation. $55,<br />
blackmountainproducts.com<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 31
TRAIN 20-MINUTE MUSCLE<br />
Climb the Ladder<br />
Two exercises, five rounds, 20 minutes,<br />
thicker legs. BY LEE BOYCE<br />
WE KNOW WHAT YOU’RE<br />
thinking: What’s the deal with<br />
a two-exercise circuit? Well,<br />
unless you log hundreds of reps<br />
in 20 minutes on the regular,<br />
this setup is all but guaranteed<br />
to trash your legs. For the back<br />
squat, you’ll use your 12-rep<br />
max to blast out a total of 20 reps<br />
using the ladder method—<br />
where your reps are spaced out<br />
incrementally and you get<br />
short breaks between sets.<br />
The round gets capped with<br />
walking lunges, which will flush<br />
blood to your muscles. Trust us,<br />
by Round 5, your lower body<br />
will be screaming.<br />
SPEED SESSION<br />
LEGS IN 20<br />
Complete five rounds of this circuit, resting<br />
90 seconds between rounds.<br />
EXERCISE<br />
REPS<br />
Barbell Squat* 2, 3, 5, 10<br />
Walking DB Lunge 24<br />
*Using your 12-rep max, perform 2 reps, then rack the<br />
weight. Rest for 10 seconds, then perform 3 reps. Rest for<br />
10 seconds, then perform 5 reps. Rest for 10 seconds and<br />
perform 10 reps. Complete the entire ladder each round.<br />
QUICK TIP<br />
Choose a lighter<br />
weight for walking<br />
lunges. Otherwise,<br />
your risk of injury<br />
increases or<br />
you’ll burn out<br />
too quickly.<br />
32 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong> PER BERNAL
TRAIN INSTANT MUSCLE<br />
FOR MORE training tips<br />
and technique tweaks, visit<br />
muscleandfitness.com/workouttips<br />
Clap on, Clap off<br />
Build a powerful<br />
chest and<br />
exceptional core<br />
stability with this<br />
plyometric pushup.<br />
BY JOEL SEEDMAN, PH.D.<br />
HOW TO DO IT<br />
ONE-ARM<br />
CLAP PUSHUP<br />
Set up in a pushup<br />
position. Keep your<br />
core tight and slowly lower<br />
yourself toward the floor.<br />
Pause for one to two<br />
seconds. Your body<br />
should be just above the floor<br />
without touching the ground.<br />
GIVE<br />
YOURSELF<br />
A HAND<br />
Concentrate on<br />
sticking the landing<br />
before trying to<br />
increase how much<br />
air you get before<br />
the clap.<br />
Maintain a rigid core,<br />
and launch yourself<br />
into the air as explosively as<br />
possible, then rapidly clap your<br />
hands together.<br />
Instead of landing<br />
on two hands, pull one<br />
arm to your side while in midair,<br />
and catch yourself in the top<br />
position of a single-arm plank.<br />
Brace your core to avoid any<br />
body rotation or loss of balance<br />
as you stick the landing.<br />
WHY IT WORKS<br />
Catching your body on one arm<br />
requires significant shoulder<br />
stability and upper-body<br />
strength. As a result, you’ll be<br />
forced to intensely activate all<br />
the musculature around your<br />
core and hips to keep your<br />
balance and maintain proper<br />
body alignment.<br />
GROOMING BY CHRISTIE CAIOLA<br />
JAY SULLIVAN<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 33
TRAIN ABS AND CORE<br />
FOR MORE ab-shredding workouts,<br />
visit muscleandfitness.com/abs<br />
Get (Up and) Over It<br />
Add resistance<br />
to your situp<br />
to boost core<br />
strength and<br />
shoulder mobility.<br />
BY ANDREW GUTMAN<br />
THE SITUP HAS LONG<br />
been the move for a stronger,<br />
more defined core. However,<br />
“the overhead barbell situp is<br />
a better alternative, as keeping<br />
your arms overhead makes<br />
you less likely to round your<br />
back, which deactivates your<br />
core,” explains Matt Pudvah,<br />
C.S.C.S., a coach at Attain<br />
Therapy + Fitness, in East<br />
Longmeadow, MA. “It reinforces<br />
proper overhead<br />
positioning, leading to<br />
improved mobility. Focus on<br />
pushing your head through at<br />
the apex of the movement.”<br />
HOW TO DO IT<br />
OVERHEAD<br />
BARBELL<br />
SITUP<br />
FORM<br />
CHECK<br />
“Squeeze your glutes<br />
before initiating the<br />
movement,” advises<br />
Pudvah. “This will<br />
help your body<br />
protect your<br />
lower back.”<br />
Lie faceup on the<br />
floor, securing your feet,<br />
holding a barbell over your<br />
shoulders, arms extended.<br />
Lift your head and neck off the<br />
floor, engaging your abs.<br />
Sit up and reach your<br />
hands toward the<br />
ceiling—this will help you to<br />
keep your chest up and back<br />
flat—until your upper body is<br />
perpendicular to the floor.<br />
Slowly lower back to<br />
the start, keeping your<br />
core engaged. Do two to three<br />
sets of 20 reps.<br />
34 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
MARIUS BUGGE
TRAIN BODY WEIGHT<br />
RIGHT<br />
ANGLE<br />
If the TRX flye is too<br />
difficult, begin with<br />
your torso more<br />
upright and use a<br />
steeper angle as you<br />
build strength.<br />
Flye High<br />
Use a suspension trainer to recruit more<br />
muscle fibers and challenge stability when<br />
executing a chest flye. BY ANDREW GUTMAN<br />
FLYES ARE A GREAT WAY<br />
to induce a massive stretch and<br />
recruit more muscle fibers than<br />
a press would. But not all flyes will<br />
help your gains take flight, says<br />
David Otey, C.S.C.S., a personal<br />
training manager at Equinox Fitness<br />
Clubs in New York City.<br />
“The TRX chest flye helps<br />
maximize the recruitment of muscle<br />
fibers in the chest and anterior<br />
deltoids because of its nonfixated<br />
pattern,” explains Otey. “This<br />
places an increased demand on<br />
your fine motor units, which<br />
will help develop a fuller, more<br />
powerful upper body. Due to the<br />
orientation of the TRX, the finishing<br />
position is a semisupinated hand<br />
position—palms facing you—which<br />
puts a greater demand on the<br />
upper chest.”<br />
HOW TO DO IT<br />
Extend your arms in front<br />
of your shoulders, palms facing<br />
each other, and position your feet<br />
behind you. Lean forward.<br />
Keeping your abs braced,<br />
open your arms to a T position<br />
with your palms forward and elbows<br />
slightly bent.<br />
Squeeze your chest<br />
to bring your hands together<br />
in front of you.<br />
FOR MORE body-weight<br />
routines, visit muscleandfitness<br />
.com/body_weight<br />
PER BERNAL<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 35
TRAIN RATE MY WORKOUT<br />
LET US HELP<br />
Submit your workout for review at<br />
muscleandfitness.com/ratemyworkout<br />
Back<br />
to It<br />
Jeff T. from Eugene,<br />
OR, sent us his<br />
in-a-rush back<br />
workout and asked<br />
us to make it even<br />
more time-efficient.<br />
BY KYLE HUNT, C.S.C.S.<br />
JEFF’S<br />
OLD WORKOUT<br />
EXERCISE SETS REPS<br />
Deadlift 5 5<br />
Pullup 5 5<br />
Bentover Row 4 10<br />
M&F RATING: A-<br />
OUR ADVICE<br />
This routine is already solid, and<br />
cutting out anything else will leave<br />
your muscles wanting more. Instead,<br />
we suggest using a triset. You’ll slash<br />
minutes off of your workout and<br />
increase your work capacity. Plus,<br />
you should increase your reps to 8–12<br />
for the last two movements because<br />
reps of five or fewer are better suited<br />
for strength and power.<br />
Note: Keep straps on hand.<br />
Performing these exercises<br />
as a triset taxes grip strength.<br />
FORM<br />
CHECK<br />
You’ll be more<br />
fatigued during the<br />
triset, so don’t let<br />
your form suffer.<br />
With rows, ensure<br />
that you’re leading<br />
with your elbows.<br />
JEFF’S<br />
NEW WORKOUT<br />
EXERCISE SETS REPS<br />
Deadlift 5 5<br />
Superset with<br />
Pullup 5 8–12<br />
Superset with<br />
Bentover Row 5 8–12<br />
36 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
IAN SPANIER
TRAIN RECOVERY<br />
Breathe Right<br />
Your breath stinks—and it has nothing to do with<br />
your raging halitosis. BY ZACK ZEIGLER<br />
WE NEED TO TALK<br />
ABOUT your breath. No,<br />
not how it reeks like a<br />
protein fart that vomited<br />
rotten gym socks (although<br />
it wouldn’t kill you to hold<br />
the onions and invest in<br />
mints). The more pressing<br />
issue is your potentially<br />
lackluster breathing<br />
technique and why routinely<br />
failing to inhale and<br />
exhale properly can screw<br />
up your health. Over time,<br />
dysfunctional breathing<br />
patterns can lead to<br />
numerous health issues,<br />
including immune disorders<br />
and anxiety.<br />
“One reason improper<br />
breathing is so insidious is<br />
that the change from good<br />
breathing to bad breathing<br />
can take a couple of years,<br />
so you don’t notice it,” says<br />
breathing expert Belisa<br />
Vranich, Ph.D. “You get<br />
used to not being able to<br />
breathe, and you think it’s<br />
normal.”<br />
The good news is that the<br />
path to better breath—and,<br />
in turn, better lifts—is quick<br />
and painless if you follow<br />
the 14-day program in<br />
Vranich’s book Breathe.<br />
M&F: A skeptical meathead says,<br />
“This breathing stuff sounds like<br />
hippie bullshit.” What’s your reply?<br />
BV: Breathing is connected to how much you<br />
can lift, how fast you can recover between<br />
sets, and how you recover from one day to<br />
the next. Which means [learning to breathe<br />
properly] can help you train harder.<br />
What common breathing mistakes do<br />
you notice lifters making in the gym?<br />
People holding their breath, not using the<br />
exhale, and doing things backward—meaning,<br />
as they go up or push, they’re inhaling when<br />
they should be exhaling.<br />
When will someone see results<br />
when they follow your program?<br />
It varies, but some people see<br />
[improvements on] Day 1.<br />
Is the routine hard to follow?<br />
No. I come from a gym and science background,<br />
so my approach is like, “How many<br />
plates do I have on here, and how many can<br />
I get on by the end of the month? What’s<br />
my baseline, and how can I change it to be<br />
above average, because I don’t want to be<br />
average?”<br />
What’s the end game?<br />
I want people to use their diaphragm when<br />
they breathe. Most people’s diaphragms are<br />
almost paralyzed. It’s a muscle that’s in the<br />
very middle of your body, underneath your<br />
heart, above your digestive system, and<br />
when you start using this ginormous<br />
muscle it ripples throughout your whole<br />
body. And it makes sense: The diaphragm<br />
is smack in the middle of your body, so of<br />
course it’s going to affect your heart, your<br />
heart rate, your lungs, how well you<br />
breathe, your digestive organs, your ability<br />
to detoxify. It’s kind of wild.<br />
Do you think readers will be surprised<br />
to learn that how you<br />
breathe can impact things like GI<br />
disorders, insomnia, and anxiety?<br />
I think intuitively everyone knows. There’s a<br />
great study called the Framingham Heart<br />
Study, and it concurred with ancient yogis’<br />
philosophy that quantitatively showed that<br />
the way you breathe is connected to your<br />
current health and longevity.<br />
In the book, you mention stress as<br />
a major reason why people develop<br />
poor breathing habits. Why are we<br />
such stress junkies?<br />
Because we all think we’re so freaking<br />
important and that if we [take a break],<br />
there’s going to be a major meltdown. The<br />
fact is, we’re not that important. Even so,<br />
it’s more about the continuity of stress. If<br />
you take a couple of seconds throughout<br />
the day when you calm down and feel<br />
safe—you don’t have information pounding<br />
you in the face—you calm down. It rests<br />
you. Most people don’t take that moment to<br />
reset, and then they go back to their<br />
stress—it’s [nonstop], and it’s killing us.<br />
So learning to be mindful is part of<br />
your program?<br />
I have a hard time with the words “mindful”<br />
and “wellness” because people tune them<br />
out. I’m practical: “Do you have a couple of<br />
seconds to reboot?”<br />
GETTY IMAGES<br />
THE<br />
STUDY<br />
The Framingham Heart<br />
Study began investigating<br />
cardiovascular disease<br />
in 1948. Now spearheaded by<br />
the National Heart, Lung, and<br />
Blood Institute (NHLBI), the<br />
research is ongoing. For<br />
more info: framingham<br />
heartstudy.org<br />
What’s the trick to rebooting?<br />
Too many people check Facebook, send a<br />
text, or feel like they should do something<br />
when they get time to reboot. Take a<br />
couple of breaths—with no information<br />
coming in—and ask yourself, “How am I<br />
feeling right now?” And then take another<br />
breath…and continue with your day.<br />
BELISA VRANICH’S<br />
book Breathe is available<br />
now at barnesand<br />
noble.com
1 FOOD, 5 WAYS HEALTHY CHEAT FAST FEAST<br />
Upgrade your boring morning oats with these<br />
EAT<br />
five protein-packed recipes, p39.<br />
Swap out your frozen Steak-umms<br />
with grass-fed cheesesteaks, p41.<br />
Get down with chick food, chicken<br />
(and avocado) salad, that is, p42.<br />
FOOD FIGHT<br />
Rice: brown vs. white.<br />
Which one’s healthier? p43.<br />
WHAT’S IN THE FRIDGE THIS MONTH<br />
Feed<br />
the<br />
Need<br />
Keep your diet in<br />
check while you<br />
feed your “little<br />
barbell” the right<br />
foods to get it up .<br />
BY JONATHAN ROWE<br />
GETTY IMAGES<br />
SPARROW BRAINS,<br />
cobra blood, tiger penis, and<br />
baboon urine. These are a few<br />
of the delicacies old-timey horn<br />
dogs used as aphrodisiacs—<br />
foods and substances said to<br />
arouse and extend sexual<br />
pleasures. Evidently, snacking<br />
on a juicy tiger dong and washing<br />
it down with monkey piss gets<br />
you all hot and bothered…as<br />
well as woozy and nauseous,<br />
we presume. Since the sex police<br />
at the Food and Drug Administration<br />
have either barred or<br />
advised against consuming any<br />
item listed above, you’ll have to<br />
feast on less exotic aphrodisiacs<br />
to increase the odds that your<br />
member will rise to the occasion<br />
when it’s go time.<br />
10 FOODS FOR SEX
EAT HEALTHY APHRODISIACS<br />
BE PICKY<br />
Make sure the<br />
skin is intact<br />
when picking<br />
pomegranates at<br />
your market.<br />
POMEGRANATE<br />
n By looks alone pomegranate can spark the mood, Mary Jane<br />
Detroyer, R.D., C.D.N., in New York, explains: “When cut in half, this fruit<br />
resembles the female genitalia. And pomegranates are also full of<br />
potassium and vitamin C,” which help maintain the body’s fluid balance<br />
and decrease tissue inflammation. And if you’re having trouble getting<br />
it up, start juicing—an International Journal of Impotence Research study<br />
found that pomegranate juice can aid erectile dysfunction.<br />
CHILI PEPPERS<br />
n Rumor has it that Aztec emperor<br />
Montezuma II downed a daily chocolate<br />
and chili pepper drink before<br />
trysts with concubines. Surprisingly,<br />
this concoction had nothing to do with<br />
why he became synonymous with<br />
explosive traveler’s diarrhea—but it<br />
actually did help him pop wood. Chilies<br />
trigger endorphins, releasing the same<br />
natural high that comes with extreme<br />
physical exertion. “Chilies also contain<br />
capsaicin, which is known to stimulate<br />
the metabolism and increase blood<br />
flow, heart rate, and sweat production,<br />
all similar to physical reactions during<br />
sex,” says Detroyer. Eat the peppers<br />
sans the chocolate drink to avoid<br />
Montezuma’s revenge.<br />
NUTS AND SEEDS<br />
n Like oysters, cashews and<br />
almonds are full of zinc, which<br />
improves blood flow to your junk.<br />
“Walnuts are high in omega-3,<br />
which aids sexual response by<br />
raising dopamine levels in areas of<br />
the brain that trigger arousal. It<br />
can also improve energy, mood,<br />
and libido,” Staub says. “Pistachios<br />
and peanuts contain the<br />
amino acid L-arginine, which is one<br />
of the building blocks of nitric<br />
oxide [NO], a naturally occurring<br />
gas that helps men maintain their<br />
erections.” NO is a vasodilator (it<br />
widens blood vessels) that has<br />
been shown to increase blood flow<br />
to muscles and helps control<br />
muscle contractions.<br />
CLOCKWISE FROM TOP LEFT: ANDREA D’AGOSTO/GETTY IMAGES; YEHIA ASEM EL ALAILY/<br />
STOCKFOOD; LEW ROBERTSON/GETTY IMAGES; MARIUS FM77/GETTY IMAGES; ANSON MIAO/<br />
GETTY IMAGES; KRISTIN LEE/GETTY IMAGES<br />
WATERMELON<br />
n Researchers at Texas A&M found<br />
elements of watermelon to have a<br />
Viagra-like effect on human blood<br />
vessels. Gabe Staub, R.D., C.S.S.D.,<br />
in Greensboro, NC, says, “Watermelon<br />
contains a phytonutrient<br />
called citrulline, which the body<br />
converts to arginine, an amino acid<br />
that boosts nitric oxide levels in the<br />
body, affecting blood vessels in the<br />
same way a medicine like Viagra<br />
does.” Citrulline can also prevent<br />
muscle fatigue and soreness, which<br />
can come in handy during sex.<br />
NUTMEG<br />
n Early Hindu cultures valued this<br />
spice for its capacity as a stimulant,<br />
using it to raise body heat and mask<br />
halitosis. Many lifters use it to<br />
promote digestive health and reduce<br />
pain and inflammation. “Around the<br />
18th century it was used to treat male<br />
sexual dysfunctions,” Detroyer says.<br />
Nutmeg also contains myristicin, a<br />
phenylpropene that can act as a<br />
deliriant and cause hallucinations.<br />
Don’t go nuts with it, though—at high<br />
doses (one to two tablespoons)<br />
myristicin can be toxic.<br />
40 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
DARK CHOCOLATE<br />
n Chocolate consumption has<br />
links to better memory, improved<br />
cardiac function, and a reduced<br />
risk of stroke. According to a<br />
study in the Journal of the<br />
American Diabetic Association,<br />
dark chocolate contains<br />
phenethylamine, a compound<br />
shown to release the same<br />
endorphins triggered by sex.<br />
Antioxidant-rich chocolate is also<br />
known to stimulate dopamine<br />
production. “Go for dark chocolate<br />
and forget the processed milk<br />
chocolate choices,” Staub says.<br />
Stiffies aside, a study in the<br />
Journal of the International Society<br />
of Sports Nutrition also found that<br />
the dark kind increased the<br />
bioactivity of nitric oxide and led<br />
to more efficient workouts.<br />
DARK LEAFY<br />
GREENS<br />
n Kale, mustard<br />
greens, and<br />
collard greens<br />
are all rich in<br />
antioxidants<br />
that improve<br />
blood flow to<br />
our sex organs<br />
and help<br />
“protect us<br />
from environmental<br />
contaminants<br />
that can<br />
impede libido,”<br />
Detroyer<br />
explains. “So<br />
you might see<br />
these foods not<br />
truly as an<br />
aphrodisiac but<br />
as foods that<br />
will help us<br />
be ready when<br />
the moment<br />
strikes.”<br />
HOT AND<br />
HEALTHY<br />
DATE<br />
NIGHT<br />
DINNER<br />
ARRANGED BY<br />
MARY JANE<br />
DETROYER<br />
WINE<br />
n Red<br />
Bordeaux<br />
STARTER<br />
n Raw oysters<br />
in a spicy red<br />
sauce<br />
MAIN<br />
n Whole-wheat<br />
pasta and<br />
steamed<br />
shrimp, tossed<br />
with a pesto<br />
sauce of olive<br />
oil, basil, and<br />
pine nuts<br />
n Side salad of<br />
arugula,<br />
pomegranate<br />
seeds, olives,<br />
and shaved<br />
Parmesan<br />
DESSERT<br />
n Strawberries<br />
with whipped<br />
cream and dark<br />
chocolate sauce<br />
for dipping, with<br />
halved fresh figs<br />
and walnuts,<br />
both drizzled<br />
with honey<br />
GINGER<br />
n Fresh-cut<br />
ginger has a<br />
seductive scent<br />
and is a known<br />
nervous system<br />
and circulatory<br />
stimulant.<br />
“Gingerol, a<br />
potent antioxidant<br />
and antiinflammatory<br />
chemical, is a<br />
significant<br />
contributor to<br />
ginger’s health<br />
benefits and<br />
its addictive<br />
smell,” says<br />
Staub. “It is well<br />
known to work<br />
the heart, calm<br />
indigestion, and<br />
ease menstrual<br />
pain.”<br />
OYSTERS<br />
FIGS<br />
n “Fig seeds represent fertility,<br />
and the rich mouth sensation<br />
makes it all very sensual,”<br />
Detroyer says. “Adding a little<br />
honey to the figs makes them<br />
stickier and sweeter, as honey is<br />
seen as an aphrodisiac, too.” Figs<br />
are also fibrous and contain <strong>amp</strong>le<br />
amounts of essential minerals,<br />
including magnesium, calcium,<br />
and potassium.<br />
EARLY<br />
RISER<br />
18th-century<br />
lover Casanova<br />
reportedly ate 50<br />
oysters a day at<br />
breakfast.<br />
n Oysters contain roughly 10 grams of protein per<br />
six-ounce serving. Additionally, the high zinc content<br />
jacks up sperm cell strength, increasing your swimmers’<br />
motility, morphology, and capacitation skills.<br />
“Oysters also contain two amino acids, D-aspartic<br />
acid and N-methyl-D-aspartic, that can trigger<br />
production of sex hormones,” Detroyer says.
EAT 1 FOOD, 5 WAYS<br />
ABOUT THE CHEF Jennifer<br />
Iserloh is the author of the Amazon<br />
best-selling book Fifty Shades of Kale.<br />
Oatmeal<br />
Shake up your boring oats routine for better digestive health.<br />
BY JENNIFER ISERLOH<br />
1 SWEETENED<br />
TURMERIC<br />
MANGO<br />
BREAKFAST<br />
OATS<br />
Bring 1 cup of<br />
water and ½ cup<br />
old- fashioned oats in a<br />
small saucepan to a<br />
boil. Reduce the heat<br />
and cook eight to 10<br />
minutes until the oats<br />
are tender, stirring<br />
occasionally. Cover<br />
and remove from heat<br />
and let stand a few<br />
minutes. Top with ½<br />
cup chopped fresh or<br />
frozen mango, ¼ tsp<br />
ground turmeric, and<br />
pinch of black pepper.<br />
2 SLOW COOK<br />
STEEL-CUT<br />
OATS<br />
Place 1 cup steel-cut<br />
oats and 4 cups water<br />
in a slow cooker and<br />
set it to high for two to<br />
2½ hours until the oats<br />
are tender. Stir in<br />
3 tbsp apple cider<br />
vinegar, 1 tbsp<br />
stevia, ½ tsp ground<br />
cinnamon, and ¼ cup<br />
dried cranberries.<br />
Cover and refrigerate<br />
for at least 4 hours or<br />
preferably overnight.<br />
3 NO COOK<br />
OVERNIGHT<br />
OATS<br />
Place ½ cup oldfashioned<br />
oats in a<br />
small bowl along with<br />
cup 2% plain yogurt,<br />
cup skim or low-fat<br />
milk, 1 tbsp peanut<br />
butter, 1 tbsp hemp or<br />
sesame seeds, and<br />
1 tbsp maple syrup or<br />
2 tsp stevia. Stir well<br />
and refrigerate at least<br />
4 hours or preferably<br />
overnight.<br />
4 SPICY<br />
KOREAN<br />
OATS<br />
Bring 1 cup of<br />
water and ½ cup<br />
old- fashioned oats in a<br />
small saucepan to a<br />
boil. Reduce the heat,<br />
and cook eight to 10<br />
minutes until the oats<br />
are tender, stirring<br />
occasionally. Cover<br />
and remove from<br />
heat and let stand a<br />
few minutes. Top with<br />
¼ cup chopped kimchi,<br />
1 fried egg, ½ sliced<br />
avocado, and 2 thinly<br />
sliced scallions. Serve<br />
immediately.<br />
5 SAVORY<br />
BACON<br />
CHEDDAR<br />
OATS<br />
Cook 2 slices turkey<br />
bacon according to the<br />
package instructions;<br />
chop. Bring 1 cup of<br />
water and ½ cup<br />
old-fashioned oats in a<br />
small saucepan to a<br />
boil. Reduce the heat,<br />
and cook eight to 10<br />
minutes until the oats<br />
are tender, stirring<br />
occasionally. Cover<br />
and remove from heat<br />
and let stand a few<br />
minutes. Top with ¼ cup<br />
shredded cheddar and<br />
sprinkle with bacon.<br />
CHEW<br />
ON THIS<br />
For a lasting<br />
pre-workout energy<br />
boost, blend ½ cup of<br />
slow-digesting rolled<br />
oats with a scoop of<br />
whey and 1½ cups<br />
water.<br />
JAMES JACKSON/ALAMY
EAT HEALTHY CHEATS<br />
Steak-Yumms<br />
Forget the frozen box of Steak-umms. Make this low-cal Philly cheesesteak<br />
with grass-fed beef for vitamin C and iron. BY JENNIFER ISERLOH<br />
LEAN PHILLY CHEESESTEAK<br />
SERVES 4<br />
1 tbsp olive oil<br />
1 red or yellow onion, thinly sliced<br />
2 red bell peppers, seeded and thinly<br />
sliced<br />
½ tsp seasoning salt, such as garlic or<br />
steak seasoning salt<br />
Olive-oil cooking spray<br />
½ lb grass-fed flank steak, thinly sliced<br />
2 cups baby kale<br />
4 100% whole-wheat or gluten-free<br />
hot dog buns, toasted<br />
4 slices part-skim mozzarella cheese<br />
1. Heat the olive oil in a large skillet on<br />
medium heat. Add onions, peppers, and<br />
seasoning salt and cook for 3 to 4 minutes,<br />
or until veggies start to soften. Transfer<br />
to a plate.<br />
2. Coat the skillet with a light layer of<br />
cooking spray, then turn the heat up to high.<br />
Add steak and cook for 4 to 5 minutes,<br />
stirring often until the edges start to brown<br />
but the slices are still pink in the center.<br />
3. Add kale and cover until wilted, about<br />
2 to 3 minutes.<br />
4. Place buns on a baking tray. Divide<br />
steak and veggies among the buns. Top<br />
each with a slice of cheese. Place under<br />
the broiler for 2 minutes to melt the<br />
cheese. Serve immediately.<br />
NUTRITION PER SERVING<br />
375 31g 30g 15g<br />
CALORIES PROTEIN CARBS FAT<br />
Unhealthy 12-inch<br />
cheesesteaks (below)<br />
can contain upwards of<br />
1,000 calories and<br />
43 grams of fat.<br />
CHEW<br />
ON THIS<br />
Grass-fed beef—a<br />
great source of iron—<br />
has more omega-3s,<br />
plus a meatier, richer<br />
flavor due to the cows<br />
grazing on grass<br />
instead of corn.<br />
SHUTTERSTOCK<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 43
EAT FAST FEAST<br />
ABOUT THE CHEF IFBB Pro<br />
League bodybuilder Carlo Filippone<br />
is the CEO of Elite Lifestyle Cuisine.<br />
elitelifestylecuisine.com<br />
Chick Food<br />
Plenty of greens, protein, and healthy fats to munch on. BY CARLO FILIPPONE<br />
6 oz boneless, skinless chicken breast<br />
Handful of mixed greens<br />
2 Kirby cucumbers or 1 medium<br />
cucumber, sliced<br />
½ avocado, peeled and sliced<br />
Juice of 1 lemon<br />
1 tbsp extra-virgin olive oil<br />
CHEW<br />
ON THIS<br />
For variety,<br />
replace chicken<br />
breast with<br />
a 6-oz can<br />
of tuna.<br />
LEMON GRILLED CHICKEN SALAD<br />
SERVES 1<br />
Pinch of dry oregano<br />
2 pinches sea salt<br />
Black pepper, to taste<br />
¼ tsp minced garlic<br />
2 tbsp sliced kalamata olives<br />
1. Grill chicken breast until cooked (155°F).<br />
2. In a large bowl, mix all remaining<br />
ingredients. Place in a serving bowl.<br />
3. When chicken is cooked, place on a<br />
cutting board, slice, and distribute atop<br />
the salad. Serve.<br />
NUTRITION PER SERVING<br />
531 44g 22g 31g<br />
CALORIES PROTEIN CARBS FAT<br />
BRIAN KLUTCH; FOOD STYLING BY SUSAN OTTAVIANO<br />
44 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EAT FOOD FIGHT<br />
Grain Trust<br />
Rice: brown vs. white. BY TOBY AMIDOR, R.D.<br />
AFTER YOU TRAIN, EATING FAST-DIGESTING<br />
carbohydrates like white rice can create an insulin<br />
spike—due to its low fiber and fat content—that enables<br />
amino acids to aid in recovery. White rice also contains<br />
more iron than brown rice; the iron helps transport<br />
oxygen throughout the body.<br />
For most other times of the day, brown rice is the<br />
better option because the carbs it contains are less<br />
likely to be stored as fat. The slow-digesting complex<br />
carb contains four times more fiber than white rice.<br />
High-fiber diets have been shown to aid weight loss and<br />
satiety. Other health benefits of fibrous diets include<br />
keeping you regular, supporting gut health, and reducing<br />
the risk of certain types of cancers (like colon).<br />
White Rice Brown Rice<br />
ANDREY MASLAKOV/ALAMY<br />
Calories 205<br />
Protein 4.3g<br />
Total Fat 0.5g<br />
Carbohydrates 44.5g<br />
INTANGIBLES<br />
Fiber 3% DV<br />
Niacin 12% DV<br />
Thiamin 17% DV<br />
Folate 23% DV<br />
Vitamin B6<br />
7% DV<br />
Iron 11% DV<br />
Manganese<br />
37% DV<br />
Selenium 17% DV<br />
WINNER: SKINLESS WHITE MEAT TURKEY<br />
Calories 248<br />
Protein 5.5g<br />
Total Fat 1.9g<br />
Carbohydrates 51.6g<br />
INTANGIBLES<br />
Fiber 14% DV<br />
Niacin 15% DV<br />
Thiamin 12% DV<br />
Folate 2% DV<br />
Vitamin B6 14% DV<br />
Iron 5% DV<br />
Manganese<br />
88% DV<br />
Selenium<br />
27% DV<br />
WINNER: BROWN RICE<br />
For 1 cup cooked long-grain rice. *Source: USDA.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 45
EAT SUPP SPOTLIGHT<br />
A Cut Above<br />
Hydroxycut SX-7<br />
Revolution is the<br />
fat-loss supp that<br />
serious lifters want.<br />
BY JAMES KING<br />
Hydroxycut<br />
SX-7<br />
Revolution<br />
supports<br />
energy and<br />
focus.<br />
THE DIFFERENCE BETWEEN<br />
looking pretty good and looking like<br />
you’ve been carved from stone like<br />
Michelangelo’s David, but with bigger<br />
pecs, is consistency. You need to<br />
consistently train with the proper<br />
intensity, note how you fuel up and<br />
recover, and understand which<br />
supps provide the best bang for your<br />
buck. Stick to that routine and you’ll<br />
be in head-turning shape year-round.<br />
When it comes to supps, this all<br />
hinges on consuming ingredients that<br />
have been proven to work. For<br />
ex<strong>amp</strong>le, caffeine anhydrous and<br />
yohimbe extract should be the base<br />
of any solid thermogenic, as these<br />
kick-start your metabolism and help<br />
you use fat for fuel more efficiently.<br />
Secondly, ensure that whatever you<br />
take is backed by clinical studies.<br />
Supplements that are promoted as<br />
the holy grail of fat loss are usually<br />
wholly underdosed and ineffective.<br />
While no fat burner is a replacement<br />
for a solid nutrition and training<br />
plan, Hydroxycut SX-7 Revolution can<br />
(and will) help you shed those last<br />
few pounds. Hydroxycut’s dual<br />
release method combines a quickreleasing<br />
liquid formula with a<br />
powdered version. Just as you<br />
separate your dry and wet ingredients<br />
when you start baking, certain<br />
supplement ingredients are more<br />
stable and effective in either a<br />
powdered or liquid form. The<br />
two formulas are separated by a<br />
membrane, which ensures that the<br />
integrity of the active ingredients<br />
isn’t compromised.<br />
Some guys would shrug that little<br />
detail off, but the details are what<br />
separate the lean from the shredded.<br />
BACKED BY SCIENCE<br />
A 2006 study published in<br />
Research in Sports Medicine had 10<br />
professional soccer players consume<br />
20 milligrams of yohimbe and another<br />
10 a placebo. While there were no<br />
changes in athletic performance or<br />
muscle mass, the yohimbe group<br />
experienced a significant drop in both<br />
body-fat percentage and fat mass<br />
compared with the control group.<br />
GETTY IMAGES<br />
46 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EAT SUPP OF THE MONTH<br />
Get Recked<br />
MHP’s Reckless is a pre-workout engineered to jack<br />
up energy and enhance focus. BY JON LUMAN<br />
THE<br />
OTHER GUYS<br />
Aside from the regular<br />
ingredients—caffeine,<br />
beta-alanine, and<br />
creatine—here are three<br />
more reasons you’ll want<br />
to become Reckless:<br />
THERE ARE NUMEROUS WAYS<br />
to pump yourself up before a lift: blast<br />
Slayer through your headphones at<br />
max volume; down a quadruple<br />
espresso; ask your workout buddy to<br />
slap you across the face. But hearing<br />
loss, the hardcore jitters, and potentially<br />
shedding a tear in front of another<br />
guy all kind of suck. Another option is<br />
to get Reckless.<br />
MHP’s Reckless is a pre-workout<br />
formula dedicated to providing mental<br />
focus and an energy rush in four easy<br />
steps: Scoop, shake, drink, and lift. It<br />
won’t leave you feeling as jittery as<br />
other pre-workouts, and, thanks to the<br />
tea extract TeaCrine, you won’t crash<br />
afterward. The reduced jitters and<br />
no-crash component transform<br />
Reckless into more than a pre-workout<br />
supp—it’s also a good choice for a<br />
pick-me-up before a long work meeting<br />
or the dreaded “Let’s talk about us”<br />
marathon chat with your girlfriend.<br />
SPECTRA: The<br />
1<br />
antioxidant blend<br />
features extracts and<br />
concentrates—including<br />
green tea, kale, turmeric,<br />
apple, and blueberry—<br />
that have been shown<br />
to boost nitrous oxide<br />
production and reduce<br />
free radicals, which may<br />
lead to cardiovascular<br />
disease and cancer.<br />
2<br />
NEUROFACTOR:<br />
The all-natural<br />
coffee fruit extract was<br />
tested in a double-blind,<br />
placebo-controlled<br />
human study to elevate<br />
brain-derived neurotropic<br />
factor (BDNF) in test<br />
subjects. What’s the<br />
BFD about BDNF? It’s<br />
utilized in learning<br />
and for memory and<br />
promotes alertness and<br />
skill development.<br />
3<br />
INFORMED CHOICE:<br />
By enrolling in<br />
the Informed Choice<br />
program, MHP assures<br />
consumers that all the<br />
ingredients have been<br />
tested by a third party,<br />
as well as in two clinical<br />
trials.<br />
PAVEL YTHJALL<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 47
Sandbags, sandbells, and other<br />
sand-filled training tools can fuel<br />
strength gains and improve mobility.<br />
BY ERIC PELLINI /// PHOTOGRAPHS BY EDGAR ARTIGA<br />
SANDBAG<br />
STRENGTH<br />
HOISTING OBJECTS STUFFED WITH<br />
sand may seem gimmicky, but learning the<br />
benefits should outweigh your initial reluctance.<br />
Whether it’s a sand-filled neoprene<br />
disc or duffel-bag-size sandbag, exercise<br />
variety is virtually unlimited and you’ll activate<br />
more grip strength than when using a medicine<br />
ball or dumbbell. Also, to control the<br />
instability created by the shifting mass, your<br />
body is forced to adjust and react to stabilize<br />
and remain upright. In turn, you’ll build more<br />
strength, burn more calories, and teach your<br />
body to move better. When’s the last time<br />
you got that from a heavy-ass cheat curl?<br />
WHAT YOU’LL NEED<br />
SANDBELLS, SANDBAG, KETTLEBELLS, TRX,<br />
A SLED OR TREADMILL<br />
PERFORM THIS WORKOUT THREE DAYS PER<br />
WEEK, FOR FOUR TO 12 WEEKS, as a program<br />
on its own or combine it with your preexisting<br />
routine. Do not pair this with any powerliftingstyle<br />
programs since those require full<br />
energy stores and maximum recovery.<br />
Instead, leave a day in between each<br />
session and perform light isolation work.<br />
WORKOUT 1: Teaches the body to move<br />
cohesively.<br />
WORKOUT 2: Burns fat as it improves<br />
metabolic rate and work capacity.<br />
WORKOUT 3: Builds strength and size.
SHOT ON LOCATION AT<br />
MURDER OF CROWS<br />
BARBELL CLUB,<br />
BROOKLYN, NY
SANDBAG STRENGTH<br />
WORKOUT 1<br />
DIRECTIONS: Start with a one- to two-minute plank,<br />
depending on your ability, to warm up your core. Rest one<br />
minute between rounds and 30 seconds between exercises.<br />
Add a round in Weeks 3 and 4. After Weeks 3 and 4, decrease<br />
recovery as you see fit for each subsequent week.<br />
t Split-stance Alternating<br />
Kettlebell Row<br />
DO IT: With one foot slightly in front of the other, row<br />
one kettlebell to your side as you simultaneously lower<br />
the one in your opposite hand. Drive your elbows back<br />
and your hands toward your armpits for each rep.<br />
50 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
pSingle-arm KB<br />
Bottoms-up Chest Press<br />
DO IT: Lie back on a flat bench<br />
holding a light kettlebell bottoms up.<br />
Allow yourself to stabilize the weight<br />
before beginning the press, then<br />
slowly lower it, keeping your elbow<br />
tucked in.<br />
Half-kneeling<br />
Sandbag Pressq<br />
DO IT: Kneeling on one knee, hold<br />
a sandbag by both handles on the<br />
open side of your body. Clean the<br />
bag to a front rack position and then<br />
press it overhead.<br />
CIRCUIT 1<br />
EXERCISE SETS REPS<br />
Bicycles w/<br />
Alternating<br />
Sandbell Shift<br />
Beast w/<br />
Contralateral<br />
Limb Lift<br />
Sandbagweighted<br />
Bridge<br />
CIRCUIT 2<br />
CIRCUIT 3<br />
3 15<br />
3 10<br />
(per side)<br />
3 20<br />
EXERCISE SETS REPS<br />
Single-arm KB<br />
Bottoms-up<br />
Chest Press<br />
Half-kneeling<br />
Sandbag<br />
Press<br />
World’s<br />
Greatest<br />
Stretch<br />
Split-stance<br />
Alternating KB<br />
Row<br />
EXERCISE SETS REPS<br />
Sandbag Carry 3 1 min.<br />
walk<br />
(per side)<br />
Reverse<br />
Sandbag<br />
Lunge<br />
Sandbag<br />
Deadlift<br />
3 10<br />
(per leg)<br />
3 10<br />
FINAL FORM<br />
(PERFORM AFTER CIRCUIT 3 ON<br />
ITS OWN):<br />
EXERCISE SETS REPS<br />
Treadmill<br />
Sprint*<br />
3 10<br />
3 10<br />
3 3<br />
(per side)<br />
3 8<br />
(both legs)<br />
5 1 min.<br />
Plank 1 Max time<br />
V-situp 1 Max reps<br />
(2 min.)<br />
*After each sprint, walk for one minute.<br />
Add one sprint each week.
SANDBAG STRENGTH<br />
pSandbag Deadlift<br />
DO IT: Stand in front of a sandbag<br />
with your feet shoulder-width apart.<br />
Grasp the handles, drop your hips,<br />
and drive up keeping your back<br />
straight.<br />
t Reverse Lunge<br />
with Sandbag<br />
DO IT: Hold a sandbag in a front rack<br />
position and lunge backward until<br />
your knee is just above the floor.<br />
When you lunge, inhale to fill your<br />
belly with air. This will further<br />
stabilize your core.<br />
GROOMING BY CHRISTIE CAIOLA<br />
52 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
pWorld’s Greatest Stretch<br />
DO IT: Lunge forward until your front foot is flat<br />
and you’re on the toes of your back foot. Squat<br />
down until your knee is almost touching the<br />
ground. Lower the opposite arm of your extended<br />
leg to the floor and reach your other arm to the<br />
ceiling. Hold for 20 seconds, then lower your arm<br />
to the same side of your front leg. Repeat on the<br />
other side.
SANDBAG STRENGTH<br />
WORKOUT 2<br />
DIRECTIONS: Add an<br />
additional round in<br />
Weeks 3 and 4. Rest one<br />
minute between rounds and<br />
30 seconds between exercises.<br />
After Weeks 3 and 4, decrease<br />
recovery as you see fit for each<br />
subsequent week.<br />
CIRCUIT 1<br />
EXERCISE SETS REPS<br />
Sandbag Hold<br />
w/Leg Lift<br />
Kneeling<br />
Sandbag<br />
Bridge<br />
Side Plank w/<br />
KB Press<br />
CIRCUIT 2<br />
3 10<br />
(per side)<br />
3 10<br />
3 10<br />
EXERCISE SETS REPS<br />
Sandbell Slam 3 30 sec.<br />
TRX Bilateral<br />
Row<br />
Hand Release<br />
Pushup<br />
CIRCUIT 3<br />
3 30 sec.<br />
3 30 sec.<br />
EXERCISE SETS REPS<br />
Alternating<br />
Sandbell Side<br />
Lunge<br />
Lateral Shuffle<br />
to Sandbell<br />
Slam<br />
Sandbag<br />
Getup<br />
OR<br />
Bear Hug to<br />
Floor Getup<br />
3 15<br />
3 10<br />
3<br />
3<br />
5<br />
(per side)<br />
5<br />
t Bear Hug to<br />
Floor Getup<br />
DO IT: Bear hug a sandbag and<br />
perform a reverse lunge. Once<br />
your front leg is parallel to the<br />
floor, hinge forward at your<br />
hips and place the weight on<br />
floor. Pick it back up, keeping<br />
your back straight, and lunge<br />
back into place, then repeat.<br />
54 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
SANDBAG STRENGTH<br />
pTRX Bilateral Row<br />
DO IT: Move your feet closer to<br />
the TRX anchor point to make<br />
this exercise more difficult.<br />
t Hand-release<br />
Pushup<br />
DO IT: Releasing your hands<br />
at the bottom of the pushup<br />
forces your body to produce<br />
more power to lift itself up.<br />
EVERY MINUTE<br />
ON THE MINUTE*<br />
DIRECTIONS: The amount of<br />
rounds is set by your ability to<br />
finish inside a minute. Stop once<br />
you fail to finish within a minute.<br />
Try and improve your number<br />
of rounds each week.<br />
EXERCISE<br />
REPS<br />
Kettlebell Swing 20<br />
Burpee Pullup 5<br />
*Add five reps to the swing and two<br />
reps to the burpee pullup every round<br />
until you fail to finish inside of a minute.
SANDBAG STRENGTH<br />
Lateral Shuffle<br />
to Sandbell Slam<br />
DO IT: Set up two sandbells<br />
10 to 15 yards apart from each other.<br />
Starting at one bell, laterally shuffle<br />
to the opposite end, slam the sandbell,<br />
shuffle back, and slam the other<br />
bell. Two slams count as one rep.<br />
56 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
pSandbag Getup<br />
DO IT: Start on your back with a sandbag<br />
draped over one shoulder and the same<br />
side leg bent in a bridge position. Roll<br />
toward the opposite elbow, lifting your<br />
torso up so you’re in a seated position<br />
with your knee still bent. Fully extend<br />
your arm so your hand is now supporting<br />
your weight. Now press your body<br />
upward and slide your opposite leg under<br />
your body until you’re in a half- kneeling<br />
position. Stand up and then slowly<br />
reverse the movement.
SANDBAG STRENGTH<br />
WORKOUT 3<br />
DIRECTIONS: Add an<br />
additional round in Weeks 3<br />
and 4. Rest one minute between<br />
rounds and 30 seconds between<br />
exercises. After Weeks 3 and 4,<br />
decrease recovery as you see fit<br />
for each subsequent week.<br />
CIRCUIT 1<br />
EXERCISE SETS REPS<br />
Sandbag Front<br />
Carry<br />
5 1 min.<br />
Lat Pulldown 5 10<br />
Sandbag<br />
Military Press<br />
5 10<br />
CIRCUIT 2<br />
DIRECTIONS: Rest 90 seconds<br />
between exercises, and two to<br />
three minutes between rounds.<br />
Each week, shave off 15 seconds<br />
of rest between exercises. Once<br />
you’re resting 30 seconds between<br />
exercises (Week 5), follow<br />
a 3–1–3 tempo (3 seconds down,<br />
1 second pause, 3 seconds up).<br />
Add one second to each phase in<br />
the subsequent weeks.<br />
EXERCISE SETS REPS<br />
Sandbag Front<br />
Squat<br />
5 10<br />
Box Jump 5 6-10<br />
CIRCUIT 3<br />
DIRECTIONS: Rest for<br />
one minute between exercises,<br />
and two to three minutes between<br />
rounds. After Weeks 3 and<br />
4, decrease recovery as you see<br />
fit for each subsequent week.<br />
EXERCISE SETS REPS<br />
Reverse Lunge<br />
w/Sandbell<br />
Rotation<br />
Sled Push<br />
OR<br />
Treadmill<br />
Sprint<br />
3 10<br />
5<br />
5<br />
50 yds.<br />
30 sec.<br />
58 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
Sandbag Front Squat<br />
DO IT: For some lifters, using a<br />
standard barbell for front squats can<br />
cause wrist pain. Using a sandbag,<br />
which is malleable by nature, gives<br />
your wrists more freedom to move,<br />
instead of locking them in place.
HUNGRY<br />
LIKE THE<br />
WOLF<br />
> Acclaimed chef and<br />
restaurateur WOLFGANG PUCK<br />
shares classic and new<br />
recipes made healthy to help<br />
you lose weight and feel<br />
more energetic.<br />
PHOTOGRAPHS BY SAM KAPLAN<br />
FOOD STYLING BY JAMIE KIMM<br />
Recipes excerpted from<br />
the book Wolfgang Puck<br />
Makes It Healthy. Copyright<br />
2014 by Wolfgang Puck<br />
Worldwide Inc. Reprinted<br />
with permission from Grand<br />
Central Life & Style. All rights<br />
reserved. Some recipes<br />
adapted by M&F.<br />
SDDDSDSDSDDSSD<br />
60 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 61
WOLFGANG’S TIPS<br />
For a vegan dish, leave out the anchovies<br />
and the optional Parmesan. You’ll<br />
probably want to add salt to replace<br />
the saltiness of the anchovies.<br />
Try substituting fresh basil<br />
leaves for some or all of<br />
the parsley.<br />
Pasta with Fresh Tomatoes, Black Olives, and Anchovies<br />
Serves 4<br />
Using fresh tomatoes during the peak summer season will make this dish pop with intense flavor that balances the savory with the<br />
sweet. Beat the winter blues by picking up sun-ripened tomatoes—usually available year-round at organic grocery stores—and bring<br />
summer that much closer.<br />
2 tbsp extra-virgin olive oil<br />
½ cup plus 1 tbsp chopped fresh<br />
flat-leaf parsley leaves<br />
2 garlic cloves<br />
2 anchovy fillets, patted dry with<br />
paper towels<br />
¼ tsp red-pepper flakes<br />
1 lb red or mixed red and yellow<br />
cherry tomatoes, some left whole,<br />
some halved<br />
¼ lb large sun-ripened tomatoes, peeled,<br />
seeded, and coarsely chopped<br />
¼ cup coarsely chopped pitted cured<br />
black olives<br />
¼ cup well-drained sun-dried<br />
tomatoes, cut into thin strips<br />
½ tbsp sugar<br />
½ tsp kosher salt<br />
¼ tsp freshly ground black pepper<br />
¾ lb bite-size whole-wheat<br />
pasta, such as fusilli, bow ties,<br />
or medium shells<br />
Freshly grated Parmesan, for<br />
serving (optional)<br />
1. Bring a large pot of water to a boil.<br />
2. In a food processor fitted with a<br />
stainless steel blade, combine oil,<br />
½ cup parsley, garlic, anchovies,<br />
and red pepper. Process until<br />
uniformly pureed.<br />
3. Pour puree into a large bowl. Add<br />
cherry tomatoes, sun-ripened tomatoes,<br />
olives, and sun-dried tomatoes.<br />
Season with sugar, salt, and black<br />
pepper. Set aside.<br />
4. As soon as pot of water comes to a<br />
boil, salt water. Add pasta and cook<br />
until al dente—tender but still slightly<br />
chewy—following the manufacturer’s<br />
suggested cooking time. Drain pasta<br />
and immediately add it to bowl with<br />
tomato mixture. Add remaining 1 tbsp<br />
parsley and toss well.<br />
5. Spoon the pasta into individual large,<br />
shallow serving bowls. Serve immediately,<br />
passing Parmesan to guests<br />
who want it.<br />
THE MACROS<br />
290 10g 46g 9g<br />
CALORIES PROTEIN CARBS FAT<br />
62 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
WOLFGANG PUCK<br />
Chinois Grilled<br />
London Broil<br />
Salad with<br />
Cilantro-Mint-<br />
Yogurt Dressing<br />
Serves 4<br />
Asian flavors make an already rich-tasting<br />
cut of lean meat even livelier, while the bed<br />
of salad vegetables adds even more taste<br />
and texture and fills you up.<br />
1½ lbs flank steak<br />
½ cup low-sodium soy sauce<br />
¼ cup mirin (Japanese rice wine)<br />
½ cup chopped scallions, plus<br />
2 scallions, cut diagonally into thin<br />
slices, for serving<br />
1 tbsp minced fresh ginger<br />
1 tsp red-pepper flakes<br />
1 garlic clove, minced<br />
Freshly ground black pepper<br />
10 oz baby spinach leaves<br />
1 small head radicchio, cut<br />
crosswise into chiffonade strips<br />
4 dates, pitted and cut lengthwise<br />
into thin strips<br />
1 large carrot, cut lengthwise<br />
into very thin slices<br />
1 large or 2 medium radishes, cut<br />
lengthwise into very thin slices<br />
1 cup Cilantro-Mint-Yogurt Dressing<br />
paper towels and season on both sides<br />
with black pepper. Grill or broil until<br />
medium rare, about 5 minutes per side.<br />
Remove steak from grill and let rest in a<br />
warm place, covered with foil, for about<br />
10 minutes.<br />
4. Meanwhile, in a large bowl, combine<br />
spinach and radicchio and toss well.<br />
Arrange beds of salad mixture on<br />
4 serving plates.<br />
5. Carve steak diagonally across the<br />
grain into thin slices. Arrange steak<br />
slices on top of beds of salad and<br />
garnish with dates, carrot, radishes,<br />
and diagonally sliced scallions. Drizzle<br />
salad or dot the plate surrounding it<br />
with some Cilantro-Mint-Yogurt<br />
Dressing. Pass remaining dressing<br />
at the table.<br />
WOLFGANG’S TIPS<br />
A lean and flavorful cut of beef,<br />
flank steak (sometimes referred to as<br />
London broil on menus and in butcher<br />
shops) can be tough. But cooking<br />
it quickly on the grill and then<br />
slicing it thinly across the<br />
grain makes every<br />
bite tender.<br />
FOR THE CILANTRO-MINT-YOGURT<br />
DRESSING<br />
1. In a blender or food processor,<br />
combine vinegar, mint, cilantro, parsley,<br />
honey, and ginger. Blend or process<br />
until herbs are finely chopped and a<br />
smooth paste has formed.<br />
2. Put yogurt in a bowl and stir<br />
herb-ginger mixture into yogurt.<br />
Season to taste with salt and pepper.<br />
Use immediately or store in refrigerator,<br />
covered, and use within 3 to 4 days.<br />
THE MACROS<br />
338 42g 17g 9g<br />
CALORIES PROTEIN CARBS FAT<br />
CILANTRO-MINT-YOGURT DRESSING<br />
3 tbsp rice-wine vinegar<br />
¼ cup coarsely chopped fresh<br />
mint leaves<br />
¼ cup coarsely chopped fresh<br />
cilantro leaves<br />
¼ cup coarsely chopped fresh<br />
flat-leaf parsley leaves<br />
1 tbsp honey<br />
½ tbsp minced fresh ginger<br />
1 cup nonfat plain yogurt<br />
Kosher salt<br />
Freshly ground black pepper<br />
1. Thoroughly trim steak of connective<br />
tissue and excess fat; put steak in a<br />
shallow, flat, nonreactive dish large<br />
enough to hold it flat. In a mixing bowl,<br />
stir together soy sauce, mirin, ½ cup<br />
chopped scallions, ginger, red pepper,<br />
and garlic; pour over steak, cover with<br />
plastic wrap, and place in the refrigerator<br />
to marinate for 1 to 2 hours.<br />
2. Prepare a fire in an outdoor grill or<br />
preheat a broiler, stovetop ridged grill<br />
pan, countertop grill, or broiler.<br />
3. Remove steak from marinade.<br />
Discard marinade. Pat steak dry with<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 63
MUSCLE MEAT<br />
Roasted Tomatoes<br />
Provençal<br />
Serves 4 to 8<br />
While reducing the oil in pesto to only a single<br />
tablespoon, I’ve based this easy recipe on<br />
a classic southern French way to cook<br />
tomatoes. For the best flavor, I recommend<br />
making it in summer, when you can get<br />
good, delicious, sun-ripened tomatoes.<br />
WOLFGANG’S TIPS<br />
Yes, more than a third of the<br />
calories per serving—43.2%,<br />
to be exact—come from fat. But<br />
virtually all of that comes from<br />
the light pesto’s olive oil,<br />
a healthy fat.<br />
LIGHT PESTO (MAKES ABOUT ½ CUP)<br />
½ cup loosely packed fresh<br />
basil leaves<br />
2 medium garlic cloves<br />
1 tbsp extra-virgin olive oil<br />
1 tsp grated lemon zest<br />
Kosher salt<br />
Freshly grounded black pepper<br />
TOMATOES<br />
4 ripe but firm medium sun-ripened<br />
tomatoes<br />
Kosher salt<br />
Freshly ground black pepper<br />
¼ cup fresh whole-wheat or multigrain<br />
bread crumbs<br />
¼ cup Light Pesto, plus more as<br />
needed for serving<br />
FOR THE PESTO<br />
1. Put all basil, garlic, olive oil, lemon zest,<br />
and 1 tbsp cold water in a mini food<br />
processor, mini blender, or in the blending<br />
cup of an immersion blender. Process until<br />
smooth. Pulse in salt and pepper to taste.<br />
FOR TOMATOES<br />
1. Preheat the oven to 400°F.<br />
2. Halve tomatoes horizontally. With the<br />
tip of a small, sharp knife, cut out the<br />
core at the stem end of each tomato.<br />
Place tomatoes cut side up in a baking<br />
dish. Season their cut surfaces well with<br />
salt and pepper.<br />
3. In a small bowl, stir together bread<br />
crumbs and Light Pesto. Place a spoonful<br />
of the mixture on top of each tomato half,<br />
distributing it evenly. With the back of a<br />
spoon, gently spread mixture over the cut<br />
surface of each half.<br />
4. Roast until tomatoes are hot and bread<br />
crumb topping is golden brown, about<br />
15 minutes.<br />
5. Serve hot, lukewarm, or at room<br />
temperature. If you like, drizzle a little<br />
extra Light Pesto over tomato halves.<br />
THE MACROS<br />
74 2g 9g 4g<br />
CALORIES PROTEIN CARBS FAT<br />
106 MUSCLE & FITNESS FEBRUARY <strong>2017</strong>
WOLFGANG PUCK<br />
Turkey Piccata<br />
with Winter-<br />
Squash Puree<br />
Serves 4<br />
Take advantage of the remaining seasonal<br />
winter squash and make this festive dish<br />
to bring back fond memories of the past<br />
holiday season before spring bursts in.<br />
½ cup good-quality storebought<br />
cranberry chutney<br />
WINTER-SQUASH PUREE<br />
1 lb fresh butternut squash,<br />
unpeeled, seeds and<br />
strings removed, cut<br />
into large chunks<br />
1 lb fresh acorn squash,<br />
unpeeled, seeds and<br />
strings removed, cut<br />
into large chunks<br />
3 tbsp honey<br />
¼ tsp ground allspice<br />
¼ tsp ground cinnamon<br />
¼ tsp ground ginger<br />
TURKEY PICCATA<br />
1½ lbs boneless, skinless<br />
turkey breast, cut into<br />
8 equal slices<br />
Kosher salt<br />
Freshly ground black pepper<br />
8 whole fresh sage leaves,<br />
plus more for optional garnish<br />
2 oz thinly sliced prosciutto (about<br />
4 long, thin slices), slices halved<br />
All-purpose flour, for dusting<br />
½ tbsp vegetable oil<br />
½ cup port<br />
1 cup good-quality canned<br />
low-sodium chicken broth<br />
Juice of ½ lemon<br />
1 tbsp unsalted butter, cut into 2 or<br />
3 pieces<br />
1. About 1¾ hours before serving time,<br />
start preparing Winter Squash Puree.<br />
Preheat oven to 375°F.<br />
2. In a single layer in a baking pan, put<br />
squash pieces, peel side down, and add<br />
1 cup water. Cover pan securely with<br />
aluminum foil and bake until squash<br />
pieces are tender, about 1 hour. Set<br />
aside until cool enough to handle.<br />
3. Carefully remove foil and, with a<br />
metal spoon, scoop the flesh away from<br />
the squash shells, transferring it to a<br />
heatproof bowl. Mash squash with a<br />
potato masher until smooth. Add<br />
honey and evenly sprinkle in allspice,<br />
cinnamon, and ginger. Stir until<br />
WOLFGANG’S TIPS<br />
I especially like how well the Turkey<br />
Piccata goes with the squash puree and<br />
cranberry sauce. But if you want to enjoy<br />
the piccata on its own, one serving has<br />
just 353 calories, with 70 calories from<br />
fat. Serve some brown rice or<br />
a pilaf to soak up the<br />
port sauce.<br />
thoroughly blended. Cover bowl with<br />
foil and place it over a pan of gently<br />
simmering water to keep it warm until<br />
serving time. Leave oven on, resetting<br />
it to its lowest temperature.<br />
PREPARE THE TURKEY PICCATA:<br />
1. Season one side of each turkey slice<br />
with salt and pepper, then turn slices<br />
seasoned side down. Place a sage leaf<br />
on top of each slice and season with<br />
pepper. Top with a slice of prosciutto<br />
and press down firmly to seal prosciutto<br />
and turkey together. Evenly but lightly<br />
dust both sides of each slice with flour.<br />
2. Heat a large, heavy nonstick sauté<br />
pan over medium-high heat. Add oil.<br />
Working in batches if necessary to<br />
avoid overcrowding, carefully add<br />
slices, prosciutto side down, and sauté<br />
until golden, 2 to 3 minutes. With a<br />
spatula, carefully turn them over and<br />
sear the other side until golden, 2 to<br />
3 minutes more. Remove from pan and<br />
keep warm in the oven on a heatproof<br />
platter covered with foil.<br />
3. Return pan to the heat. Pour in port<br />
and stir and scrape with a wooden<br />
spoon to deglaze pan. Stir in stock and<br />
lemon juice and simmer briskly until<br />
reduced by half, 5 to 7 minutes. Stirring<br />
briskly with a whisk, add butter a piece<br />
at a time until it melts to form a thick,<br />
rich sauce. Cover and keep warm.<br />
4. Stir Winter Squash Puree and mound<br />
it in the centers of 4 plates. Rest 2<br />
turkey pieces, prosciutto side up, on top.<br />
Spoon some pan sauce over and around<br />
turkey. Spoon some cran berry chutney<br />
on top of turkey and garnish with extra<br />
sage. Pass remaining pan sauce and<br />
cranberry chutney at the table.<br />
THE MACROS<br />
539 50g 55g 8g<br />
CALORIES PROTEIN CARBS FAT<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 65
WOLFGANG PUCK<br />
Blueberry Pie with Teff Pastry Crust<br />
Serves 8<br />
Chinese five-spice powder, easily found in the seasonings aisle or Asian-foods section of<br />
your market, contributes a very pleasant, slightly exotic flavor to the filling.<br />
TEFF PIE DOUGH<br />
1 1 / 8 cups white spelt flour<br />
¼ cup teff flour<br />
1 tbsp sugar<br />
½ tsp Chinese five-spice powder<br />
¾ tsp kosher salt<br />
5 oz (1¼ sticks) chilled unsalted butter,<br />
cut into 1 / 8-inch-thick slices<br />
1. In a bowl, whisk together spelt and<br />
teff flours, sugar, five-spice powder,<br />
and salt. Add sliced butter and toss<br />
lightly to coat them with the dry<br />
ingredients.<br />
2. Turn out mixture onto a clean,<br />
floured work surface. With a rolling pin,<br />
lightly roll butter to flatten slices into<br />
flour mixture.<br />
3. Using a dough scraper, gather up<br />
mixture into a pile. Then pound it with<br />
rolling pin. Repeat the process 3 or<br />
4 times, just until mixture looks dry<br />
and flaky.<br />
4. Use scraper to scoop up and<br />
transfer mixture back into bowl. Add<br />
cup water and stir with a sturdy<br />
spoon or a rubber spatula just until a<br />
loose dough forms. Turn out dough onto<br />
the floured work surface and flatten<br />
and fold it over a few times by hand.<br />
5. Form dough into a flat disc. Wrap it in<br />
plastic wrap and refrigerate for at least<br />
1 hour before rolling out.<br />
FOR PIE<br />
1 recipe for Teff Pie Dough<br />
Parchment paper<br />
6 cups fresh blueberries, or<br />
frozen blueberries, thawed<br />
and thoroughly drained<br />
¾ cup sugar, plus more for sprinkling<br />
5 tbsp tapioca starch<br />
¼ tsp Chinese five-spice powder<br />
Zest of 1 lemon<br />
Pinch of kosher salt<br />
1 tbsp fresh lemon juice<br />
3. Preheat oven to 350˚F.<br />
4. Put blueberries in a bowl. In a<br />
separate bowl, stir together<br />
sugar, tapioca, five-spice<br />
powder, lemon zest, and salt.<br />
Sprinkle this mixture over<br />
blueberries along with lemon<br />
juice. Toss thoroughly to coat.<br />
5. Transfer blueberry mixture<br />
to pie shell. Unroll reserved<br />
rolled-out round of dough<br />
over blueberries. With<br />
your fingers or the tines<br />
of a table fork, press<br />
down all around the rim<br />
to seal the top and<br />
bottom crusts together.<br />
With a small, sharp knife<br />
or kitchen scissors, trim<br />
the edge. Use knife tip to<br />
cut a few slits in the top<br />
crust to vent steam<br />
during baking.<br />
6. Lightly brush top of<br />
pie with a little cold<br />
water and then lightly<br />
sprinkle with sugar.<br />
7. Transfer pie to a<br />
baking sheet. Bake until<br />
crust is nicely browned and<br />
the filling is bubbling, 40 to<br />
50 minutes.<br />
8. Set pie on a wire rack<br />
and let cool to room<br />
temperature before<br />
cutting into 8 wedges.<br />
THE MACROS<br />
401 5g<br />
CALORIES PROTEIN<br />
63g<br />
CARBS<br />
15g<br />
FAT<br />
1. Prepare Teff Pie Dough as directed.<br />
2. Divide chilled dough in half. On a<br />
sheet of parchment paper, use a rolling<br />
pin to roll out 1 piece of dough into a<br />
12-inch circle. Loosely roll it up around<br />
rolling pin, then unroll over a 9-inch<br />
pie plate. Gently press dough into<br />
plate. Roll out remaining piece of<br />
dough, loosely roll it up around rolling<br />
pin, and set aside.<br />
BUY THE BOOK<br />
Wolfgang Puck Makes It<br />
Healthy is now available in<br />
paperback. amazon.com<br />
SDDDSDSDSDDSSD<br />
66 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
WOLFGANG’S TIPS<br />
Have fun varying the filling by<br />
substituting other berries from<br />
the farmers’ market for some<br />
of the blueberries.<br />
FEBRUARY <strong>2017</strong> MUSCLE & FITNESS 109
STRAIGHT UP<br />
TOTAL<br />
BODY<br />
> We sieved through five years’<br />
worth of our Straight Up Series<br />
to bring you the best workout<br />
for each body part.<br />
FOR THE PAST FIVE YEARS,<br />
M&F has been pumping out a steady<br />
stream of no-frills, straightforward bodypart<br />
workouts, aptly named the Straight<br />
Up Series. And while many of us enjoy<br />
tinkering with new training toys and<br />
workout methods—we love ourselves a<br />
kick-ass sandbag workout (see page 88) as<br />
much as the next dude—these back-tobasics<br />
Straight Ups for each body part<br />
were known to be particularly effective.<br />
Give them a test run or work through<br />
them again to see the results.<br />
LEGS<br />
This lower-body onslaught features<br />
classic moves that will trash your legs<br />
while building large, sweeping quads.<br />
EXERCISE SETS REPS<br />
Leg Extension 5 10<br />
Leg Press 4 12<br />
Narrow-stance<br />
Split Squat 3 10 (per leg)<br />
Body-weight Stepup 3 10<br />
68 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
PER BERNAL
STRAIGHT UP<br />
CALVES<br />
This hellish calf workout is to be<br />
performed six times per week for<br />
three consecutive weeks, followed<br />
by a deload week that you perform<br />
only once. Weighted raises are<br />
superset with plyometric exercises<br />
to hit multiple muscle fibers.<br />
EXERCISE SETS REPS REST<br />
Standing<br />
Calf Raise 2 8 10–20 sec.<br />
superset with<br />
Dumbbell<br />
Calf Jump 2 20 1 min.<br />
Seated Calf Raise 2 20 10–20 sec.<br />
superset with<br />
Single-leg<br />
Box Jump 2 40*/leg 1 min.<br />
(linear and lateral)*<br />
*Using a low box or step, do 20 reps<br />
linearly and 20 reps laterally per leg per<br />
set (80 total reps).<br />
Single-leg Box Jump<br />
(Linear and Lateral)<br />
Keep the reps continuous, using a low box or aerobic step<br />
(around 12 inches high). Each set will consist of 80 total reps:<br />
20 per leg facing the box/step and 20 per leg facing sideways<br />
to the box/step and jumping up laterally to it.<br />
PER BERNAL
STRAIGHT UP<br />
CHEST<br />
This workout goes above and<br />
beyond the normal press-tillyou-drop<br />
prescriptions by<br />
implementing plyometrics, reverse<br />
pyramids, and 100-rep sets.<br />
EXERCISE SETS REPS<br />
Plyo Pushup* 5 5<br />
Bench Press** 4 6, 8, 12, 15<br />
Dip*** 4 10<br />
Pec Deck Flye**** 1 100<br />
*Rest two minutes between sets.<br />
**Reduce the weight each set to fail at,<br />
or about, the rep range listed.<br />
***Use a resistance that brings about<br />
failure at 10 reps. If you can’t perform<br />
10 dips, rest 15 seconds between reps to<br />
achieve the full 10.<br />
****Choose a weight that takes you to<br />
failure between 60 and 70 reps. Rest<br />
only as many seconds as you have reps<br />
remaining to reach 100. Repeat to reach<br />
100 reps.<br />
Bench<br />
Press<br />
Maintain a slight<br />
arch in your lower<br />
back throughout<br />
the lift and load<br />
your lats, like a<br />
spring, on the<br />
lowering phase of<br />
each rep.<br />
Pec Deck<br />
Flye<br />
The pec deck gives<br />
you a deep stretch,<br />
but don’t let your<br />
arms travel too<br />
far back, as this<br />
can damage your<br />
shoulders.<br />
DUSTIN SNIPES; EDGAR ARTIGA<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 71
STRAIGHT UP<br />
TRICEPS<br />
The triceps’ main job is to help you<br />
push stuff. So push—don’t just “extend”<br />
with wimpy, single-joint movements.<br />
Close-grip bench and weighted dips<br />
will help you train your tri’s to do<br />
what they were intended to do,<br />
while the modified pushdown will<br />
allow you to pile on the weight.<br />
EXERCISE SETS REPS<br />
Weighted Dip 4 10, 8, 8, 6<br />
TNT Pressdown 4 10<br />
Band Pressdown 3 12<br />
Close-grip Pushdown 1 100<br />
TNT Pressdown<br />
Set up as you would for a standard<br />
cable pushdown, but allow your elbows<br />
to fully flare out and keep your head to<br />
one side of the cable. Maintain a narrow<br />
grip and push to full extension.<br />
Band Pressdown<br />
Loop a resistance band over a pullup<br />
bar or another high anchor point.<br />
The higher the anchor point, the<br />
more resistance you’ll feel.<br />
72 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong> PER BERNAL
STRAIGHT UP<br />
BACK<br />
This workout focuses on building<br />
power and strength as opposed<br />
to width and thickness. Wearing<br />
straps for pullups will help you eke<br />
out extra reps. Pendlay and dumbbell<br />
rows will work on explosive power<br />
and grip strength, and back extensions<br />
work your spinal erectors since<br />
your back doesn’t stop at your lats.<br />
EXERCISE SETS REPS REST<br />
Pullup w/ Straps 4 Failure 2–3 min.<br />
Pendlay Row 4 6–8 2 min.<br />
Heavy<br />
Dumbbell Row* 4 20 2 min.<br />
Weighted<br />
Back Extension 3 15 1–2 min.<br />
*Take each set to failure, aiming for high<br />
reps (20 at least, 30 or more is better).<br />
Use a weight that you can get at least 20<br />
reps with before reaching failure. Do one<br />
to two rest-pauses per set to increase<br />
your total rep count.<br />
Heavy<br />
Dumbbell Row<br />
Brace yourself with opposite<br />
hand, keeping your<br />
core tight throughout the<br />
set. Gut out at least 20 reps.<br />
Weighted<br />
Back Extension<br />
Don’t overload your lower<br />
back. Start with a 10-pound<br />
plate and move up to 25<br />
pounds when the dime<br />
feels light.<br />
PER BERNAL<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 73
STRAIGHT UP<br />
Dumbbell Preacher Curl<br />
Preacher curls allow for a deep<br />
stretch at the bottom of the movement,<br />
but be sure to not fully lock out<br />
your arms, as you’ll lose the tension<br />
on your biceps.<br />
BICEPS<br />
This workout features exercises that<br />
train the bi’s from different angles<br />
with different tools. Such variety<br />
ensures that both heads of the biceps<br />
get maximum stimulation for growth.<br />
EXERCISE SETS REPS<br />
Double-arm<br />
High Cable Curl* 2 15-18<br />
Dumbbell<br />
Preacher Curl 3 10-12, 10-12, 21<br />
Incline<br />
Dumbbell Curl** 3 10-12<br />
Standing<br />
Cable Curl 3 10-12, 10-12, 24***<br />
*On the last set, superset with standing<br />
barbell curls for six to eight reps.<br />
**On the last set, do two dropsets of<br />
four to five reps each, using a small<br />
increment for each drop.<br />
***On the last set, drop the weight<br />
by 50% and perform the first eight<br />
reps with an outside-shoulder-width<br />
grip, the next eight with a standard<br />
grip, and the last eight with an<br />
inside-shoulder-width grip.<br />
SHOULDERS<br />
Temporarily excluding presses<br />
from your delts routine benefits<br />
you in two ways: It gives your<br />
joints a break from the heavy stuff,<br />
and it allows you to broaden your<br />
horizons with some fresh moves.<br />
EXERCISE SETS REPS<br />
Upright Row 4-5 10-12*<br />
Fortune Raise 3 3**<br />
Battling Ropes 3 Tabata***<br />
Face-pull 3 15<br />
*Aim to fail at 10, 11, or 12. Rest up to<br />
one minute between sets.<br />
**For three minutes, alternate<br />
between shadowboxing and DB<br />
raises (front, side, and rear, and<br />
overhead presses) every 30<br />
seconds. Use three- to five-pound<br />
DBs and strict form. Rest up to one<br />
minute between rounds or sets.<br />
***Do eight 20-second segments of<br />
all-out work, each followed by 10<br />
seconds of rest. Alternate between<br />
two-handed slams and alternating<br />
waves in each work segment.<br />
ABS<br />
The abs are as important as any<br />
other body part—and perhaps<br />
more when you consider<br />
that all athletic movements<br />
stem from your core—so they<br />
should be trained as such. A<br />
high-volume barrage of unique<br />
exercises will ensure that you<br />
spark new growth to those<br />
often-pesky six-pack muscles.<br />
EXERCISE SETS REPS<br />
Cliffhanger 4 25<br />
Scorpion Tail 4 10<br />
Dip Bar Knee Raise 4 25<br />
Flutter Kick 4 20<br />
Cliffhanger<br />
Sit on the back end of a fixed, flat bench.<br />
Reach forward with your legs and secure<br />
yourself with a pigeon-toed hold under the<br />
bench. Slowly lean back, engaging your abs,<br />
and then raise yourself back up.<br />
74 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
BRIAN KUHLMANN
PER BERNAL
122 MUSCLE & FITNESS JANUARY <strong>2017</strong>
PUMPING<br />
IRON<br />
AT<br />
40<br />
> An interview with<br />
director George Butler,<br />
the man responsible for<br />
making bodybuilding a<br />
cultural mainstay that<br />
has inspired a younger<br />
generation of lifters.<br />
BY SHAWN PERINE<br />
IIt’s hard to overstate the impact of<br />
director George Butler’s 1977<br />
documentary Pumping Iron, not<br />
just on bodybuilding, but on<br />
society. For one thing, it introduced<br />
the world to pre-Conan<br />
Arnold Schwarzenegger, whose<br />
incredible success might not have<br />
been possible without his breakout<br />
performance as himself in P.I.<br />
Then there’s the mainstreaming<br />
of gyms that can be traced to the<br />
film’s release. Beginning in the late 1970s<br />
and well into the ’80s, the health club<br />
industry saw massive growth, with chains<br />
popping up throughout the U.S., then the<br />
world, and with them, a surge in gym<br />
memberships.<br />
Pumping Iron is the reason many of us,<br />
myself included, got into working out in<br />
the first place, so it’s with great pleasure<br />
that I wish George, Arnold, and the rest of<br />
the film’s cast and crew a happy 40th<br />
anniversary.
PUMPING<br />
IRON @ 40<br />
PUMPING IRON:<br />
The film that almost wasn’t.<br />
With the exception of the brothers Weider,<br />
few people have had as much of an<br />
influence on the popularization of bodybuilding<br />
as George Butler. As the engine that<br />
conceived, directed, and then brought the<br />
film Pumping Iron to theaters 40 years ago,<br />
Butler has given bodybuilding fans the world<br />
over a visual touchstone that still serves<br />
as everything from historical reference to<br />
motivational guide to celluloid bible.<br />
M&F: What was your first<br />
pro fessional experience with<br />
bodybuilding?<br />
George Butler: Charles Gaines was<br />
assigned by Sports Illustrated to write<br />
an article on a bodybuilding contest<br />
for the July ’72 issue. He asked me to<br />
take the photographs.<br />
What was the contest?<br />
It was the Mr. East Coast, which was<br />
held in Holyoke, MA, and was won<br />
by a wonderful bodybuilder named<br />
Leon Brown.<br />
Were you familiar with bodybuilding<br />
at the time, or was it a new<br />
experience for you?<br />
I had grown up in Jamaica and the<br />
West Indies, and I used to work out<br />
in a gym in Jamaica, and bodybuilding<br />
was a big sport down there. I saw<br />
my first bodybuilding exhibit actually<br />
at a political rally in a church in<br />
Savanna-la-Mar, Jamaica.<br />
How did that come about?<br />
A friend of mine was running for<br />
parliament in Jamaica, and he had a<br />
political rally in the parish church, and<br />
part of his rally included a bodybuilding<br />
exhibition with a guy named Samson.<br />
The power went out in the middle of it,<br />
so they lit it with kerosene flares.<br />
After the Sports Illustrated article<br />
came the book. I understand that<br />
you faced a few obstacles in<br />
attempt ing to get it published.<br />
Hadn’t Doubleday given you an<br />
advance to do the book?<br />
Right. We did the entire book and<br />
turned the manuscript in to Sandy<br />
Richardson, who was editor in chief<br />
at Doubleday, and he wrote us a letter<br />
saying, “I want my money back. No<br />
one will ever read this book, and no<br />
one will ever be interested in Arnold<br />
Schwarzenegger.”<br />
So then you shopped it around<br />
in New York?<br />
Yeah. We ended up at Simon & Schuster.<br />
That was in ’74?<br />
Late ’74.<br />
And was it a success?<br />
Yes. It made The New York Times Best<br />
Sellers list.<br />
How many editions have there<br />
been?<br />
I think about 20 printings.<br />
Your book is what inspired me to<br />
take up bodybuilding. When I was<br />
about 10, I remember thumbing<br />
through a copy in a department<br />
store and coming to the picture of<br />
Arnold with a topless girl on his<br />
shoulders, and I thought, “That’s<br />
what I want to be.”<br />
Well, bear in mind that the woman on<br />
his shoulders was the top woman<br />
bodybuilder at the time. I took those<br />
photos for a Playboy article, and<br />
Arnold was supposed to be the male<br />
bodybuilder, and Heidi was supposed to<br />
be the female bodybuilder.<br />
So after the book comes the movie.<br />
What was it like trying to bring<br />
the film to the screen? Was<br />
Charles involved?<br />
Charles decided he didn’t want to be<br />
involved in the movie. Pretty much<br />
everyone deserted by this point.<br />
Did you have funding at this stage?<br />
Well, funding came in very erratically<br />
and with great difficulty. I actually went<br />
to 3,000 people one by one to finance<br />
the film.<br />
3,000?!<br />
Yeah, it’s really true. I’m not exaggerating.<br />
So you then went out and shot<br />
some footage?<br />
We shot a test film, and I screened it<br />
in New York for 100 investors, and<br />
[actress] Laura Linney’s father<br />
[playwright Romulus Linney] got up<br />
and said, “George, if you ever make a<br />
movie about Arnold Schwarzenegger,<br />
you’ll be laughed off 42nd Street.”<br />
That kind of negative attitude still<br />
astounds me.<br />
What you’ve got to understand is that<br />
back in the early ’70s, bodybuilding<br />
was the least glamorous sport in the<br />
world. The prevailing view was that it<br />
was purely homosexual, that bodybuilders<br />
were totally uncoordinated,<br />
that when they grew older their<br />
muscles would turn to fat, and that<br />
they had no intelligence whatsoever.<br />
Charles Gaines said that it was like<br />
trying to promote midget wrestling.<br />
It was so tawdry…everyone we knew<br />
was laughing at us.<br />
PREVIOUS SPREAD: ZELLER/©FITNESS PUBLICATIONS, INC./COURTESY OF WEIDER HEALTH & FITNESS<br />
78 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
It’s amazing not only how far<br />
bodybuilding has risen since then<br />
but how far it seems to have fallen at<br />
that time. Back in the ’40s and ’50s,<br />
guys like Charles Atlas and Steve<br />
Reeves didn’t portray that image.<br />
Yeah, but there were limited pockets of<br />
bodybuilding. If you look at Charles Atlas,<br />
he wasn’t really much of a bodybuilder, and<br />
Steve Reeves made it in the movies and was<br />
very handsome. Look at it this way: Arnold<br />
Schwarzenegger arrived in America in<br />
1968, and when we met him in 1972, the<br />
Mr. Olympia contest was held in a tiny little<br />
auditorium in Brooklyn and the prize<br />
money was something like $1,000 and only<br />
Arnold and Franco were making it as<br />
professional bodybuilders. Everyone else<br />
had another job. Leon Brown worked at a<br />
Laundromat in Staten Island.<br />
ZELLER/©FITNESS PUBLICATIONS, INC./ COURTESY OF WEIDER HEALTH AND FITNESS<br />
I know that Steve Michalik was a<br />
graphic artist.<br />
Steve had to have a full-time day job, and<br />
he was Mr. America. It was a joke it was<br />
so bad.<br />
How big a crew did you have<br />
for the filming?<br />
Well, the way I shoot films, my crews<br />
expand and contract. For instance, when<br />
I was shooting at Lou [Ferrigno]’s gym<br />
in Brooklyn, it was really just half a<br />
dozen people. When we were shooting at<br />
Gold’s Gym, we had a bigger operation.<br />
It was probably 12 people, which<br />
included the cinematographer, gaffer,<br />
the assistants, and me, and some<br />
electricians, etc. Basically I’m very<br />
proud of the fact that I’ve always<br />
worked with a small crew. When we<br />
were filming in South Africa at the<br />
contest, we were running about six<br />
cameras, and with South African<br />
assistants we probably had 30 people.<br />
It feels like a larger production,<br />
though, especially the competition<br />
scenes in which you go from<br />
backstage to the audience’s perspective<br />
to onstage. What kind of a<br />
budget did you have?<br />
I raised $400,000 to make the movie.<br />
Amazing that you could film for so<br />
long on such a small budget. You<br />
shot for about three or four months,<br />
I figure.<br />
Yeah.<br />
And so when Pumping Iron was<br />
released, was it straight to the art<br />
houses, or did it have a wide release?<br />
Actually it began at the Plaza Theatre,<br />
which was a regular movie theater in<br />
New York, and it broke every box office<br />
record there was at the theater.<br />
Were the reviews generally positive?<br />
Are there any memorable stories<br />
related to the film’s release?<br />
Oh, yeah. Well, it got fabulous reviews,<br />
and through a friend I got Jacqueline<br />
Onassis to come to a lunch for Arnold<br />
and that sent people through the roof.<br />
And I put Arnold before that in the<br />
Whitney Museum and in a ballet studio,<br />
and I got Jamie Wyeth to paint him.<br />
Now, I remember the movie from PBS.<br />
It was before VCRs, so I used to run to<br />
the TV with my audio tape recorder<br />
and tape the audio for later listening.<br />
When did PBS start airing it?<br />
Probably, I would say, in late ’77.<br />
So pretty soon after the release.<br />
Well, it was released in January ’77. So<br />
probably in October/November, it went on<br />
PBS. Even that was exasperating. The<br />
distributor, which was a company called<br />
Cinema 5, which was like the Miramax<br />
of its day, sold Pumping Iron to PBS for<br />
30 grand. About a week later, ABC came to<br />
me, and Tony Thomopoulos, the president,<br />
asked me if he could buy it. I said, “Well,<br />
how much?” and he said, “$1,000,000.”<br />
And by that time it was too late?<br />
Yeah.<br />
Now among the bodybuilding set,<br />
there is a lot of speculation concerning<br />
a few of the scenes in<br />
Pumping Iron. I’ve talked to others<br />
who have wondered if some of the<br />
film is documentary or maybe a<br />
little bit of the guys acting for the<br />
camera. One case in particular that<br />
everyone talks about is the “missing<br />
T-shirt/crusher scene” and the<br />
on-screen friction between Ken<br />
Waller and Mike Katz. How much<br />
of that was real?<br />
The only tricky thing involved there is<br />
that Waller evidently stole Katz’s T-shirt<br />
because we got on film Katz saying,<br />
“Where’s my T-shirt? I bet Waller took<br />
it.” And so we filmed the before after.<br />
With him tossing the football around<br />
with Robby and Roger talking about<br />
how he was going to do it?<br />
Exactly.<br />
What about Arnold? He told so<br />
many great stories that are still<br />
debated, like whether he really<br />
missed his father’s funeral (as he<br />
states in the film).<br />
That’s true. He did not go to his<br />
father’s funeral.<br />
And when he made his analogy of a<br />
pump feeling like an orgasm, did he<br />
clear that with you first or was it just<br />
extemporaneous?<br />
No, that was extemporaneous.
Arnold works with<br />
a professional<br />
dancer to improve<br />
the fluidity of<br />
his posing.<br />
rooms with one person around him and<br />
his father, and Arnold would work out in<br />
a gym in California that had its doors<br />
open, was wide open, right on the beach.<br />
And it was light and airy, and Louie’s<br />
was dark. Louie was dark and brooding.<br />
Arnold was blond and big and beachy and<br />
stuff like that. But both men are sons of<br />
policemen. I found that very interesting,<br />
and I’m sure Arnold subconsciously<br />
registered that. So the film set up this<br />
wonderful contest between these two<br />
men, and of course Louie was 6'5" and<br />
he’s a giant, really.<br />
But here’s something interesting not<br />
many people know. Nik Cohn wrote a<br />
movie called Saturday Night Fever. He<br />
wrote the screenplay for it, and the whole<br />
Italian family, John Travolta’s family, is<br />
modeled on Louie and his family.<br />
Were there any things that didn’t<br />
make it to the screen that were<br />
great, funny, or remarkable?<br />
[Laughing] Thousands of things.<br />
Any that you can share?<br />
Yeah. I’ve got Louie saying on film, “All I<br />
want to be is the Hulk,” and this was<br />
several years before he became the Hulk.<br />
Amazing. Now you’ve got four main<br />
protagonists in the film, and each<br />
one was pretty different from the<br />
others. I’d like to get your thoughts<br />
on each. What was your impression<br />
of Mike Katz?<br />
I adored him. He was authentic, and he<br />
always wore his heart on his sleeve, so you<br />
could tell on his face what was going on in<br />
his mind. The most amazing thing I know<br />
about Mike Katz is that he was a high<br />
school teacher. We filmed him at his<br />
high school, and I watched him playing<br />
touch football, and he began on the zero<br />
yard line, and he ran 100 yards down the<br />
field. There were a lot of good high school<br />
athletes there, and no one could touch<br />
him. I mean he went so fast, and he was<br />
so agile. You’ve got to remember, this was<br />
a guy who played track, hockey, and<br />
football. Three sports, All-American in<br />
college. You know, he was a New York Jets<br />
lineman, and I’m pretty sure he could<br />
have played professional hockey or could<br />
have thrown the discus or something like<br />
that. I mean, he’s an astonishing athlete<br />
and a great human being.<br />
I’ve had the opportunity to speak<br />
with him and found him to be a<br />
thoughtful and considerate person.<br />
He’s a fine human being.<br />
What was it like shooting the scenes<br />
with Lou Ferrigno and his dad?<br />
Well, when you make a film like Pumping<br />
Iron, you’ve got to put a good story<br />
together, and I had a keen insight into<br />
Louie’s relationship with his father. I<br />
knew that he was the perfect bodybuilder<br />
to set up as the guy who could, or might,<br />
knock off Arnold. And the contrast was<br />
perfect. Louie worked out in a small, dark<br />
gym in Brooklyn that was actually R&J<br />
Health Studio, which was owned by a<br />
man named Julie Levine. And Gold’s<br />
Gym in California was the exact opposite.<br />
Louie would work out in these tiny little<br />
You’re kidding! Actually, I can see it.<br />
Like the scene in which Louie’s<br />
family is sitting around the kitchen<br />
table…<br />
Yes! It’s all John Travolta’s family. With<br />
his sister and brother and the Catholic<br />
Church and everything else. It was<br />
modeled on them in Pumping Iron.<br />
That’s too funny! Moving on to<br />
Franco. He seemed like a lot of fun<br />
to be around.<br />
I was always very fond of Franco. It was<br />
my idea to go to Sardinia and film there.<br />
That’s when we were really doing<br />
seat-of-the-pants filmmaking because<br />
three of us went to Sardinia: myself, Bob<br />
Fiore, and his girlfriend, who was<br />
Marshall McLuhan’s daughter. I did<br />
sound and lighting, and Bob did lighting<br />
and camera work, and we were able to do<br />
key scenes for the movie in Sardinia with<br />
literally a two-man crew. And it worked.<br />
And we got stopped by the police in the<br />
mountains. It was very exciting stuff<br />
because Franco’s mother and father were<br />
real shepherds, and I’m not even<br />
convinced any other Americans had been<br />
to his village before us. It was way, way<br />
up in the mountains in Sardinia, and it<br />
was so remote, and it was so high up that<br />
there was still ice in June on the lakes. At<br />
one point Franco chopped a hole in the<br />
BUTLER/COURTESY OF WEIDER HEALTH & FITNESS<br />
80 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
PUMPING<br />
IRON @ 40<br />
ice and caught some trout, which he<br />
served us for lunch. On another occasion<br />
Franco’s family put me in the only<br />
available bedroom, which was his sisters’<br />
room. Five of his sisters were going to<br />
sleep in the room with me, so this was<br />
quite wonderful. Then I realized Franco’s<br />
father was sitting right outside the<br />
window at the foot of my bed, watching<br />
me all night long.<br />
How long were you in Sardinia?<br />
Probably a week.<br />
That’s fun footage. The movie is so<br />
international, and it’s amazing how<br />
you did it on such a small budget<br />
with such a small crew and yet it’s<br />
this globe-hopping excursion.<br />
Well, we filmed in Los Angeles, San<br />
Francisco, Montreal. We filmed at the<br />
Whitney Museum in New York. We<br />
filmed in Connecticut. We filmed in<br />
Massachusetts. We filmed in Paris, and<br />
we filmed in South Africa.<br />
Now I’d be hard-pressed to figure<br />
out exactly which scenes were<br />
shot where.<br />
Well, where Franco blows up the hot-<br />
water bottle is in Massachusetts. Mike<br />
Katz was filmed in Connecticut. The<br />
movie actually opens in San Francisco.<br />
Is that the ballet scene?<br />
The ballet scene was New York City. That<br />
was another location I forgot to mention.<br />
It was shot in Joanne Woodward’s dance<br />
studio in Manhattan.<br />
Another interesting tidbit. Turning<br />
now to Arnold. We all know that he<br />
is this self-made man. What was<br />
your impression of him? Did he just<br />
seem like a guy who was born to<br />
be successful?<br />
Yeah, well, the reason I made the film<br />
was because I thought he was very<br />
charismatic and interesting and smart.<br />
But initially, when I met him, he had<br />
been in America four years and virtually<br />
nothing had happened. You know, he<br />
wasn’t in other movies. We were the first<br />
people outside of bodybuilding to<br />
interview him.<br />
Yeah, he did Hercules in New York<br />
and then kind of laid dormant<br />
for awhile.<br />
Hercules Goes Bananas.<br />
With Arnold Stang.<br />
[Laughing] Yeah. And even his voice had<br />
to be redubbed in that movie.<br />
That’s probably the best aspect of it:<br />
the overdubbed voice.<br />
And I’ll tell you another little sidebar. When<br />
I was trying to get Pumping Iron going, I<br />
was very short on money. So I went to this<br />
lab in New York, and I had just come back<br />
from shooting the initial part of the film. I<br />
asked them if they’d give me some credit,<br />
which is the kind of thing they normally do<br />
when you get going on a movie. This was a<br />
place called DuArt Film Lab, and the owner<br />
of it was someone named Irwin Young. So I<br />
went in with my hat in my hand and asked<br />
him if he would give me $15,000 worth of<br />
credit. He said, “Tell me what you’re doing,”<br />
and I said, “Well I’m making a movie about<br />
bodybuilding.” Then he said, “Does it have<br />
anything to do with Arnold Schwarzenegger?”<br />
and I said, “Yes.” So he said, “Forget<br />
it. I won’t give you any credit. I had a movie<br />
in here called Hercules in New York, and<br />
they never paid a bill, and they owe me<br />
30 grand.”<br />
That’s a riot! What a coincidence.<br />
[Laughing] It was an unfortunate one.<br />
COURTESY OF WEIDER HEALTH & FITNESS<br />
George Butler and crew film Arnold repping out a set of barbell curls in preparation for his sixth Mr. O in Pretoria, South Africa.
FROZEN<br />
ASSETS<br />
Yes, it’s possible for produce to be fresh and<br />
frozen. Stock your freezer with these 11 fruits and<br />
vegetables that are tasty and nutritious—and will<br />
save you some money, too!<br />
BY ANDREA PLATZMAN, R.D.<br />
The supermarket can<br />
paralyze your mind.<br />
T<br />
Too many decisions<br />
come into play within<br />
the aisles. Paper or<br />
plastic? Self-checkout<br />
or cashier? No-frills<br />
generic or brand name? Fresh or frozen?<br />
In the latter quandary, fresh produce<br />
is seemingly the safer bet, but<br />
don’t ice out frozen fruits and vegetables<br />
just yet. Studies by IFR Extra<br />
have shown that produce can lose up<br />
to 45% of its essential nutrients during<br />
the journey from farm to table—a<br />
period that can last as long as 16 days.<br />
These berries, melons, tomatoes, and<br />
greens can be exposed to pesticides,<br />
extreme heat, and light during transport,<br />
further compromising their<br />
freshness and nutritional value. By<br />
contrast, most frozen fruits and vegetables<br />
are promptly blanched, boiled,<br />
or steamed and then frozen within<br />
hours of being picked, a process that<br />
helps lock in both fresh taste and<br />
nutritional value. Frozen produce is<br />
also available year-round and in most<br />
cases is cheaper than fresh. It’s high<br />
time, then, to stock your freezer with<br />
these underappreciated nutritional<br />
powerhouses.<br />
NICK FERRARI<br />
SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD<br />
SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD SDSDSDSD<br />
82 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
CORN ON<br />
THE COB<br />
At just 59<br />
calories per ear,<br />
corn is packed<br />
with fiber,<br />
antioxidants, and<br />
B vitamins. It’s<br />
a great source<br />
of carotenoids<br />
like lutein that<br />
protect your eyes<br />
from macular<br />
degeneration,<br />
one of the<br />
leading causes<br />
of blindness in<br />
adults. Add corn<br />
kernels to your<br />
salad, soup,<br />
or black-bean<br />
salsa. Sauté with<br />
finely chopped<br />
jalapeño, cilantro,<br />
and a sprinkle<br />
of cotija cheese<br />
for Mexican<br />
esquites (that’s<br />
“toasted corn” to<br />
you, gringo). Or<br />
enjoy the whole<br />
ear. Just skip the<br />
butter.
FROZEN ASSETS<br />
BROCCOLI<br />
helps lower cholesterol<br />
and detoxifies the<br />
body. It’s also a<br />
good source of fiber<br />
to aid in digestion,<br />
kaempferol to fight<br />
inflammation, and<br />
vitamins A and K<br />
to ward off vitamin<br />
D deficiency. Toss<br />
florets with wholewheat<br />
pasta or orzo;<br />
use them in omelets;<br />
or stir-fry with thinly<br />
sliced sirloin, chopped<br />
garlic, and lowsodium<br />
soy sauce for<br />
a quick dinner.<br />
WINTER SQUASH<br />
is like a multivitamin<br />
on your plate,<br />
protecting you from<br />
a host of ills. Top<br />
pureed winter squash<br />
with cinnamon and<br />
maple syrup for a<br />
cold-weather treat.<br />
Or for a more savory<br />
soup, blend squash,<br />
low-sodium broth,<br />
and sautéed onion<br />
and garlic. Add nonfat<br />
Greek yogurt for a<br />
creamier variation.<br />
BRUSSELS<br />
SPROUTS<br />
help lower<br />
cholesterol, protect<br />
your DNA, and have<br />
anti-cancer benefits.<br />
Throw them on a<br />
sheet pan with a little<br />
olive oil and chopped<br />
garlic and roast at<br />
400°F for 35 to<br />
40 minutes.<br />
SPINACH<br />
Packed with<br />
cancer-reducing<br />
antioxidants and<br />
anti-inflammatories,<br />
spinach is also a good<br />
source of iron. You<br />
can add chopped<br />
spinach to lasagna,<br />
scrambled eggs,<br />
cottage cheese, or<br />
any sauce or soup<br />
for added flavor and<br />
nutrients.<br />
BLUEBERRIES<br />
It’s hard to believe<br />
how much cancerfighting<br />
power is<br />
packed into such<br />
a small superfruit.<br />
Keep them on hand<br />
to boost the flavor<br />
and nutrients in your<br />
protein shakes, or add<br />
frozen blueberries to<br />
hot oatmeal.<br />
CHERRIES<br />
Research links<br />
cherries’ red<br />
color—provided by<br />
the fruit’s powerful<br />
anthocyanins—to<br />
a reduction in<br />
inflammation, total<br />
cholesterol, and belly<br />
fat. Defrost some<br />
cherries and put them<br />
on top of plain<br />
Greek yogurt.<br />
84 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
GREEN BEANS<br />
Rich in eye-protecting<br />
phytonutrients, green<br />
beans also help your<br />
bones stay strong,<br />
thanks to their high<br />
concentration of<br />
silicon. Use them in a<br />
classic Niçoise salad<br />
made with omega-<br />
3-packed tuna and<br />
potatoes, or sauté<br />
with sliced garlic,<br />
cherry tomatoes, and<br />
red-pepper flakes for<br />
a spicy low-cal side.<br />
CAULIFLOWER<br />
This cruciferous<br />
vegetable helps<br />
reduce the risk of<br />
cancer, particularly<br />
prostate, bladder, and<br />
colon cancers. Chop<br />
in the food processor,<br />
then microwave in a<br />
covered dish for an<br />
alternative to rice;<br />
or puree with fennel<br />
seeds to make a dip<br />
or soup.<br />
A cup of<br />
blueberries<br />
has just<br />
71 calories<br />
with 6 grams<br />
of fiber.<br />
NICHOLAS EVELEIGH/GETTY IMAGES<br />
CARROTS<br />
are rich in betacarotene,<br />
a form<br />
of vitamin A that’s<br />
great for your vision,<br />
and heart-healthy<br />
antioxidants. Throw<br />
frozen carrots into<br />
stews and soups—do<br />
so earlier in the<br />
cooking process if<br />
you prefer them<br />
more tender or<br />
toward the end for a<br />
little more crunch.<br />
PEACHES<br />
These fruits are high<br />
in calcium, potassium,<br />
B vitamins, and<br />
antioxidants. Add<br />
sliced peaches to<br />
cottage cheese for a<br />
high-protein, low-carb<br />
post-workout snack;<br />
bake with cinnamon<br />
and a touch of agave;<br />
top with low-fat<br />
frozen yogurt.<br />
HOW<br />
FRESH<br />
IS<br />
FRESH?<br />
CARROTS<br />
9–10 days<br />
from farm<br />
to table<br />
10% of<br />
nutrients lost<br />
PEAS<br />
8–10 days<br />
from farm<br />
to table<br />
15% of<br />
nutrients lost<br />
BROCCOLI<br />
& CAULI-<br />
FLOWER<br />
6–16 days<br />
from farm<br />
to table<br />
25% of<br />
nutrients lost<br />
GREEN<br />
BEANS<br />
11–15 days<br />
from farm<br />
to table<br />
45% of<br />
nutrients lost<br />
Source: Institute of<br />
Food Research
FROZEN ASSETS<br />
FREEZER BOX<br />
The basics on freezing<br />
(and unfreezing) food,<br />
according to Kathy<br />
Bernard, technical information<br />
specialist with the<br />
U.S. Dept. of Agriculture.<br />
HOW LONG CAN YOU<br />
FREEZE SOMETHING?<br />
“Food is safe in the<br />
freezer almost indefinitely,<br />
but its quality will decrease<br />
over time,” says Bernard. A<br />
few ballpark figures to keep<br />
in mind: Frozen hamburgers<br />
should be used within three to<br />
four months, cooked leftovers<br />
are good up to six months,<br />
and frozen steaks and whole<br />
chicken or turkey can last up to<br />
a year. Food hoarders, rejoice!<br />
WHAT ABOUT DEFROSTING?<br />
You have three safe options<br />
for thawing food: in the<br />
fridge, in cold water, or in<br />
the microwave. “It’s best to<br />
plan ahead for slow, safe<br />
thawing in the refrigerator,”<br />
Bernard says. Just chuck the<br />
frozen food in and wait until<br />
it’s soft. “Small items usually<br />
thaw overnight; larger foods<br />
may require a day or two.<br />
And especially large items<br />
like turkeys may take longer,<br />
approximately one day for<br />
every five pounds of weight,”<br />
she says. “If you don’t like to<br />
use the microwave for faster<br />
thawing, your best bet is the<br />
cold-water method.” Place food<br />
in a leakproof plastic bag and<br />
float it in cold water. Change<br />
the water every 30 minutes<br />
to keep it cold, and after<br />
thawing, cook immediately. If<br />
you’re defrosting food in the<br />
microwave, cook it immediately<br />
after thawing because some<br />
areas of the food may become<br />
warm and begin to cook during<br />
microwaving, Bernard says.<br />
NICK FERRARI<br />
86 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EAT THE<br />
RAINBOW<br />
If you want to find<br />
out the benefits of<br />
frozen produce, just<br />
look at the color, says<br />
Manuel Villacorta,<br />
R.D., founder of<br />
Whole Body Reboot.<br />
Blues and<br />
purples: brain<br />
health and<br />
memory<br />
Greens:<br />
vision and<br />
oral health<br />
Whites:<br />
immunesystem<br />
benefits<br />
Yellows,<br />
oranges, and<br />
reds: heart<br />
health<br />
Glaze fish by dipping in cold<br />
water and freezing on a sheet<br />
pan until covered with ¼ inch<br />
of ice, then freeze in a plastic<br />
bag for up to six months.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 87
KYE’S<br />
THE<br />
LIMIT<br />
> Breathtaking bikini pics, extra weight,<br />
and cellulite—Internet sensation EMILY SKYE<br />
shares it all with her 13 million social media<br />
followers in hopes of inspiring them to stay fit,<br />
love their bodies, and strive for happiness.<br />
BY ROSE MCNULTY /// PHOTOGRAPHS BY PER BERNAL<br />
IN THE FITNESS INDUSTRY, popularity<br />
in the form of “likes” and followers<br />
on social media often lends credibility<br />
to undeserving blockheads.<br />
Thankfully, there are also people<br />
like Emily Skye who use their fame<br />
for more than personal gain. The<br />
31-year-old Australian model and<br />
fitness expert is honest and transparent<br />
with the 13 million people who<br />
follow her on Facebook, Instagram,<br />
Twitter, and YouTube: Imperfection<br />
is human. Skye demonstrates this by<br />
unabashedly pulling back the curtain.<br />
Yes, she’ll post sexy bikini pics in<br />
which her waist is tiny and her midsection<br />
is ripped, but she’ll also post<br />
photos of her cellulite and weight gain<br />
during training lulls, too. It’s all done<br />
to spread a message: Perfection is<br />
impossible to achieve, but happiness<br />
and appreciating your body isn’t.<br />
88 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
90 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
I feel blessed<br />
to be in this<br />
position, and<br />
I like to use<br />
it to inspire,<br />
motivate, and<br />
educate.
EMILY SKYE<br />
M&F: What got you into fitness?<br />
ES: I was 25 years old, and I’d had<br />
enough of living a life of not being<br />
satisfied and not being the best that<br />
I can be. I was unhappy and suffered<br />
from depression, anxiety, and pretty<br />
bad body-image issues. I started<br />
implementing changes in all different<br />
areas of my life by eating healthier<br />
foods, exercising, and surrounding<br />
myself with supportive people. Over<br />
time I just became happier and happier.<br />
I loved the life that I was living,<br />
and I wanted to share that with the<br />
rest of the world with the hope it<br />
would have a positive impact on<br />
other people. I made it my mission,<br />
and here I am today, several years<br />
later, still going at it.<br />
Do you feel a certain level of<br />
responsibility with having<br />
13 million social media followers<br />
across YouTube, Instagram,<br />
Facebook, and Twitter?<br />
It’s pretty surreal to have that amount<br />
of followers listen to me and support<br />
me. It’s amazing. I feel blessed to be<br />
in this position, and I like to use it to<br />
inspire, motivate, and educate.<br />
How does one curate such a<br />
massive following?<br />
You have to make a deliberate effort<br />
to post valuable content that people<br />
can learn from every single day. I<br />
think that’s something a lot of<br />
people don’t realize. They think,<br />
“Oh, they’re so lucky,” and that it<br />
happened overnight. It’s not an<br />
overnight thing.<br />
You also post what some might<br />
consider unflattering photos of<br />
yourself. Why?<br />
I like taking pretty photos, but I also<br />
like to show my cellulite and stretch<br />
marks and when I gain a little fat.<br />
That’s important. Posting perfect<br />
photos in the right lighting from the<br />
right angle in the right pose—young
I like taking<br />
pretty photos,<br />
but I also like<br />
to show my<br />
cellulite and<br />
stretch<br />
marks. That’s<br />
important.<br />
92 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EMILY SKYE<br />
CHECK OUT SKYE’S<br />
five-day routine that builds<br />
lean muscle and torches fat:<br />
muscleandfitness.com/skyetraining
It’s about<br />
enjoying<br />
my life and<br />
being happy<br />
as long as I<br />
feel my best<br />
mentally and<br />
physically.<br />
94 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
EMILY SKYE<br />
and fall off. You don’t want to get<br />
into something for short-term<br />
results. I don’t see the point in that.<br />
Second, surround yourself with<br />
like-minded people whom you can<br />
train and eat healthy with. It makes<br />
the process easy and enjoyable.<br />
How do you fit workouts into your<br />
busy schedule?<br />
When I first started, I was very<br />
structured. Every single day was<br />
planned out weeks ahead of time, but<br />
now because I travel so much—I’m<br />
overseas almost every month—I can’t<br />
stick to that strict regimen. I’ve got to<br />
have a very flexible training and diet<br />
program. I go to the gym and train<br />
whatever I haven’t worked recently.<br />
I usually like to start off with legs and<br />
glutes, and the next day I might do<br />
back and bi’s, and then the next day<br />
I’ll do shoulders and then triceps.<br />
I throw abs in here and there and do<br />
a bit of HIIT as well.<br />
girls see that and believe that [type<br />
of ] perfection exists. When they<br />
realize that it’s unattainable, they get<br />
upset and compare themselves with<br />
these Instagram models.<br />
It’s cool that you’re demonstrating<br />
that you’re a human with human<br />
flaws—and you accept it.<br />
I think there’s an obsession with<br />
being too lean. It can be intimidating<br />
to people who are starting out.<br />
It’s not realistic, either. I don’t walk<br />
around like that year-round. It can<br />
obviously be done, but I don’t know<br />
how other fitness models are doing it.<br />
I don’t think everyone is 100% honest<br />
with their followers.<br />
What is your fitness philosophy?<br />
It’s all about living the lifestyle. I’m<br />
not too strict; I’m all about balance.<br />
I’m not afraid of eating chocolate<br />
and ice cream and things like that;<br />
it’s about enjoying my life and being<br />
happy as long as I feel my best<br />
mentally and physically.<br />
Do you have any advice for a<br />
Day 1 beginner?<br />
Find exercises and foods that you<br />
enjoy. If you don’t, you’ll get bored<br />
If you could perform only three<br />
exercises, what would they be<br />
and why?<br />
Deadlifts are No. 1. Then lunges<br />
since they work your legs one at<br />
a time and overhead press since<br />
it works your upper body and activates<br />
your core, too. If I had to pick<br />
a fourth, I’d say sprinting since it<br />
uses so much of your body and it’s<br />
so explosive.<br />
What’s your deadlift PR?<br />
I had a goal of lifting 100kg (220 lbs).<br />
I gave it a shot, and I lifted it three<br />
times. I was pretty proud of myself.<br />
What’s your plan moving forward?<br />
I can’t do this forever, but for now<br />
every decision I make in my career is<br />
geared toward reaching more people<br />
and having a positive impact. That’s<br />
my goal now. That’s my goal tomorrow.<br />
It’ll be my goal 10 years from<br />
now, too.
PREACHER CURL<br />
Keep constant<br />
tension on your<br />
biceps by not<br />
fully extending<br />
your arms at<br />
the bottom.<br />
THE CENTUR<br />
150 MUSCLE & FITNESS DECEMBER 2016<br />
SDDDSDSDSDDSSD
Y CLUB> How to use 100-rep sets<br />
to fast-track new gains.<br />
BY GREG MERRITT<br />
DECEMBER 2016 MUSCLE & FITNESS 151
THE CENTURY CLUB<br />
PUT WHATEVER<br />
dogmatic opinions<br />
about high-rep sets<br />
you have aside for a<br />
minute. While eight<br />
to 12 reps is touted as<br />
the definitive formula<br />
for size and strength,<br />
getting extreme with<br />
your reps can also<br />
reap huge dividends<br />
in the form of gains.<br />
Think performing<br />
100 reps of curls with<br />
an unloaded barbell<br />
is wimpy? Try it and<br />
let us know how you<br />
feel afterward. This<br />
intense method can<br />
help you bring up<br />
lagging body parts,<br />
be used as a finisher,<br />
or even be completed<br />
as an entire program.<br />
WHAT<br />
IT IS<br />
A SINGLE SET<br />
PERFORMED<br />
for 100 reps, using<br />
a rest-pause<br />
technique only<br />
when necessary.<br />
The weight should<br />
be drastically<br />
lighter than what<br />
you’re used to<br />
lifting, but, trust<br />
us, you’ll be feeling<br />
it halfway through.<br />
QUICK TIP<br />
Take advantage of<br />
the lighter load and<br />
focus on perfecting<br />
your form. Squeeze<br />
at the top of every<br />
rep and take a<br />
second to lower the<br />
weight back<br />
down.<br />
98 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
PER BERNAL
LYING<br />
TRICEPS<br />
EXTENSION<br />
Keep your elbows<br />
in and pointed<br />
toward the<br />
ceiling.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 99
THE CENTURY CLUB<br />
QUICK TIP<br />
Moving lighter<br />
weight for high reps<br />
is a great way to<br />
speed up recovery,<br />
as it flushes the<br />
muscles with<br />
nutrient-rich<br />
blood.<br />
100 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
EDGAR ARTIGA
CLOSE-GRIP<br />
BENCH PRESS<br />
With a shoulderwidth<br />
grip, keep<br />
your elbows close<br />
to your sides as<br />
you lower the bar<br />
to your chest.<br />
WHY IT<br />
WORKS<br />
PERFORMING<br />
100 REPS in a<br />
single set targets<br />
your slow-twitch<br />
muscle fibers more<br />
effectively than<br />
other techniques.<br />
This method also<br />
flushes more blood<br />
to the muscle than<br />
a standard set and<br />
rep scheme, which<br />
means more<br />
nutrients will be<br />
delivered to the<br />
isolated area. You<br />
won’t gain much<br />
strength on this<br />
program, nor<br />
should it be<br />
followed for a<br />
prolonged period<br />
of time, but if it’s<br />
used strategically<br />
you can induce<br />
substantial<br />
amounts of<br />
hypertrophy.<br />
WHEN<br />
TO USE IT<br />
YOU CAN<br />
CONSTRUCT a<br />
whole program<br />
around this method<br />
or feel free to use it<br />
as a way to finish<br />
off your muscles. If<br />
you’re lacking in a<br />
certain area,<br />
100-rep sets are a<br />
great way to bring<br />
that muscle up to<br />
par as well.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 101
THE CENTURY CLUB<br />
100-REP<br />
BASICS<br />
SELECT<br />
1 THREE TO<br />
FOUR<br />
exercises per body<br />
part. Perform just<br />
one set of 100 reps<br />
per exercise.<br />
Warmup sets<br />
are unnecessary,<br />
but a dynamic<br />
warmup before any<br />
training session is<br />
always advised.<br />
QUICK TIP<br />
Each time that you<br />
have to rest, switch<br />
your grip on the<br />
barbell curl.<br />
Alternate between a<br />
wide, narrow, and<br />
normal grip.<br />
USE A<br />
2 WEIGHT<br />
that is<br />
approximately<br />
one-third of your<br />
10-rep max. So<br />
if you normally max<br />
out at 225 for 10,<br />
use 75.<br />
IDEALLY,<br />
3 YOU want<br />
to reach<br />
failure between<br />
60 and 70 reps.<br />
Then pause and<br />
continue. Pause as<br />
many times as<br />
necessary to get to<br />
100 full reps.<br />
REST-<br />
4 PAUSE<br />
FOR AS<br />
many seconds as<br />
you have reps<br />
remaining: If you get<br />
to 64 reps, rest for<br />
36 seconds; if you<br />
then get to 89, rest<br />
for 11 more.<br />
102 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
PER BERNAL
BARBELL CURL<br />
Don’t let your<br />
elbows track<br />
too far forward<br />
when curling<br />
the weight up<br />
toward your chin.<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 103
THE CENTURY CLUB<br />
QUICK TIP<br />
Bilateral exercises<br />
are ideal for 100-rep<br />
sets, but if you’re<br />
performing<br />
unilateral moves,<br />
count per side so you<br />
achieve the full 100<br />
reps per muscle.<br />
104 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
EDGAR ARTIGA
TRICEPS<br />
PUSHDOWN<br />
Rotate your<br />
elbows outward<br />
at the bottom of<br />
the movement to<br />
increase the<br />
stretch in your<br />
triceps.<br />
SEATED<br />
DUMBBELL<br />
CURL<br />
Twist your pinkie<br />
toward your<br />
biceps at the top<br />
of the curl to get<br />
the full contraction.<br />
100-REP TIP SHEET<br />
EITHER<br />
COUNT OUT<br />
the seconds of<br />
rest periods, use the<br />
second hand of a clock<br />
or watch, or have a<br />
partner time them with<br />
a smartphone.<br />
SET DOWN<br />
or rerack<br />
the weight<br />
during lengthy pauses.<br />
When you can get<br />
more than 70 reps<br />
without pausing, move<br />
up to a heavier weight.<br />
1 2 3<br />
CHOOSE<br />
BILATERAL<br />
exercises<br />
so you don’t need<br />
to do 100 reps<br />
for each side<br />
separately.<br />
LIONEL DELUY<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 105
PYRAMID<br />
SCHEMES<br />
> Utilize pyramids and reverse pyramids<br />
to increase strength and mass.<br />
BY GREG MERRITT / / / PHOTOGRAPHS BY EDGAR ARTIGA<br />
NOT A DIFFICULT CONCEPT TO<br />
grasp: Training for size requires you to<br />
r<strong>amp</strong> up the intensity of your workouts<br />
and use heavy weights to build<br />
maximum amounts of muscle. But every set<br />
doesn’t have to be a ballbuster. In fact, by slowly<br />
working your way up to a max set using the<br />
pyramid method, you’ll better warm up your<br />
muscles, lubricate your joints, and target a variety<br />
of muscle-fiber types. Using those lighter sets to<br />
focus on form and technique is also good practice.<br />
Execute each rep with precision and control as<br />
you work up to moving serious poundage—and<br />
building serious muscle.<br />
Pyramid Set Basics<br />
1<br />
A pyramid grows<br />
progressively<br />
heavier with<br />
fewer reps<br />
from one set<br />
to the next.<br />
2<br />
The lighter<br />
sets serve as a<br />
warmup for the<br />
heaviest sets.<br />
3<br />
A reverse<br />
pyramid grows<br />
progressively<br />
lighter with<br />
more reps<br />
from one set<br />
to the next.<br />
4<br />
Pyramids and<br />
reverse pyramids<br />
let you work<br />
one exercise<br />
through an<br />
entire rep<br />
range.<br />
BENTOVER ROW<br />
Row the weight to the<br />
middle of your abs,<br />
leading with your elbows.
U<br />
P<br />
PYRAMID<br />
POWER<br />
WHAT IT IS<br />
A pyramid is a progression of sets<br />
that grow heavier as the reps<br />
reduce. This culminates with the<br />
apex: a maximum set of, typically,<br />
three to six reps. This may look like<br />
a set of 12 reps, followed by a set of<br />
10, then a set of eight, ending with a<br />
set of six reps.<br />
WHY IT WORKS<br />
By saving your effort for one set,<br />
you ensure that you have enough<br />
energy to train with 100% of your<br />
intensity—and, after all, intensity<br />
equals growth. Additionally,<br />
working one exercise through<br />
multiple rep ranges will target<br />
different muscle fibers, which will<br />
reap muscle-building and<br />
strength-building benefits.<br />
HEAVIER = FEWER REPS<br />
WEIGHT SET REPS<br />
135 pounds 1 12<br />
185 pounds 2 10<br />
225 pounds 3 8<br />
265 pounds 4 6
PYRAMID SCHEMES<br />
GOOD MORNING<br />
With a slight bend in<br />
your knees, hinge at your<br />
hips until you feel a<br />
contraction in your<br />
hamstrings and glutes.<br />
D<br />
O<br />
N<br />
W<br />
PUT IT IN<br />
REVERSE<br />
WHY IT WORKS<br />
Another way to trigger growth<br />
is to reverse the classic pyramid<br />
scheme. You may lose the<br />
advantage of progressing to a<br />
strength-focused, low-rep set,<br />
but starting heavy and working to<br />
reps of 15 to 20 will push your<br />
muscle fibers beyond what they’re<br />
used to, triggering more growth.<br />
LIGHTER = MORE REPS<br />
WEIGHT SET REPS<br />
245 pounds 1 6<br />
225 pounds 2 8<br />
205 pounds 3 10<br />
185 pounds 4 12<br />
108 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
LEG PRESS<br />
Lower the sled until<br />
your thighs just break<br />
90 degrees. If your hips<br />
leave the seat, you’ve<br />
gone too far.<br />
W<br />
Pyramid Set Tips<br />
1<br />
Performing fewer<br />
reps with heavier<br />
weight makes<br />
it harder to eke<br />
out an extra one.<br />
Also, making<br />
your final set<br />
your heaviest<br />
set isn’t best for<br />
maximizing a<br />
pump. For those<br />
two reasons, you<br />
may want to do a<br />
final pump-out set<br />
of 12 to 15 reps<br />
after your pyramid<br />
apex set.<br />
2<br />
Alternately, you<br />
can combine<br />
pyramids<br />
and reverse<br />
pyramids, as<br />
in our s<strong>amp</strong>le<br />
routine, to rotate<br />
between a heavy<br />
apex set for one<br />
exercise and a light<br />
final set for the next<br />
exercise. This will<br />
help build strength<br />
while flushing<br />
the muscle with<br />
nutrient-rich blood.<br />
Q<br />
U<br />
D<br />
A<br />
PYRAMID<br />
QUAD ROUTINE<br />
EXERCISE SETS REPS<br />
Squat 5 12, 10, 8, 6, 3<br />
Leg Press 4 8, 12, 15, 20<br />
Hack Squat 4 12, 10, 8, 6<br />
Leg Extension 4 8, 12, 15, 20<br />
<strong>MARCH</strong> <strong>2017</strong> MUSCLE & FITNESS 109
110 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
SAQ UP<br />
> Hop off the treadmill and get your<br />
cardio in while building strength,<br />
agility, and quickness.<br />
WORKOUT BY FLEX CABRAL, N.A.S.M.-C.P.T.<br />
PHOTOGRAPHS BY JAY SULLIVAN<br />
SAQ CIRCUITS<br />
EQUIPMENT NEEDED: Agility ladder<br />
DIRECTIONS: Take up to 15 seconds<br />
to transition to each exercise.<br />
CIRCUIT 1 | ROUNDS: 3<br />
EXERCISE<br />
Squat Jump<br />
TIME<br />
30 sec.<br />
2 in, 2 out 45 sec.<br />
Lateral High Knees<br />
CIRCUIT 2 | ROUNDS: 3<br />
EXERCISE<br />
Cross Tuck Jump<br />
Ickey Shuffle<br />
Skier<br />
CIRCUIT 3 | ROUNDS: 4<br />
EXERCISE<br />
Lateral Bound<br />
Linear High Knees<br />
45 sec.<br />
TIME<br />
30 sec.<br />
45 sec.<br />
45 sec.<br />
TIME<br />
30 sec.<br />
45 sec.<br />
CIRCUIT 4 | ROUNDS: 3<br />
EXERCISE<br />
TIME<br />
Plyo Split Lunge 30 sec. (each leg)<br />
Salsa Step<br />
45 sec.<br />
CARDIO DOESN’T HAVE TO BE<br />
a synonym for “lame treadmill run.”<br />
To keep things fresh, grab an agility<br />
ladder, secure a few feet of space,<br />
and blast through these speed, agility,<br />
and quickness (SAQ) circuits that<br />
will torch calories while improving<br />
coordination and flexibility.<br />
“This work combines power and<br />
SAQ drills that will condition your aer-<br />
obic system without taking away from<br />
your strength gains,” says trainer Flex<br />
Cabral, co-owner of Trooper Fitness<br />
in New York City. “The first exercise<br />
in each circuit is a power movement.<br />
These exercises will help develop<br />
force production and reinforce strong<br />
movement through your hinging and<br />
squat patterns. The secondary and<br />
tertiary exercises are ladder drills that<br />
will train speed, agility, quickness, and<br />
coordination while also improving<br />
your anaerobic conditioning.”<br />
Run through all four circuits on your<br />
cardio day after a dynamic warmup,<br />
or work in certain drills after you’ve<br />
completed your workout.
9<br />
11<br />
7<br />
10<br />
8 6<br />
LADDER DRILLS<br />
Stay in a low athletic stance during each<br />
drill. Getting used to the footwork will<br />
take practice. Start slow and add speed<br />
as your footwork improves.<br />
3<br />
5<br />
1<br />
4<br />
2<br />
L<br />
R<br />
t Ickey Shuffle<br />
Stand to the right of the ladder. Step<br />
inside with your left foot, followed<br />
by your right foot, and then step just<br />
outside of the ladder with the left foot.<br />
Push off of the left foot, repeating the<br />
same foot pattern in the other direction<br />
while moving up the ladder.<br />
Skier q<br />
Swing your arms back and propel yourself<br />
upward laterally. Land on one foot,<br />
knee slightly bent, as your nonworking<br />
foot drifts behind your grounded leg. Try<br />
not to stop once you get going.<br />
112 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
SPEED, AGILITY, QUICKNESS<br />
11<br />
12<br />
10<br />
9 8<br />
7<br />
5 6<br />
4<br />
3 2<br />
1<br />
L<br />
R<br />
Salsa Step<br />
Let the outside leg lead the movement<br />
by crossing it over in front of the other.
SPEED, AGILITY, QUICKNESS<br />
Cross Tuck Jump<br />
Stand with your feet<br />
shoulder-width apart,<br />
then quickly crisscross<br />
your feet two times<br />
(right over left, back<br />
to start, left over right,<br />
back to start) and then<br />
jump as high as possible<br />
while trying to bring your<br />
knees to your chest.<br />
114 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
GROOMING BY CHRISTIE CAIOLA<br />
Lateral Bound<br />
In a squat position,<br />
jump off one foot and<br />
land on the other,<br />
moving laterally;<br />
jump back and forth.<br />
Try and get as much<br />
distance from side<br />
to side. Only one leg<br />
should touch the<br />
floor at a time.
Squat<br />
Jump<br />
Execute a<br />
body-weight<br />
squat and then<br />
jump up as<br />
explosively as<br />
possible. Aim<br />
for max height<br />
and to extend<br />
your body as<br />
much as possible<br />
as you<br />
reach the apex<br />
of the jump.
SPEED, AGILITY, QUICKNESS<br />
t Plyo<br />
Split Lunge<br />
Get into a lunge position<br />
(right leg forward, left leg<br />
back, knee just off the<br />
ground). Jump into the<br />
air and switch your leg<br />
position (left leg forward,<br />
right leg back). Land softly<br />
as you return to the initial<br />
start stance.<br />
pHigh Knees<br />
As you move up the<br />
ladder, focus on moving<br />
the knees past your hips<br />
as you drive the opposing<br />
arm up while landing one<br />
or both feet inside of each<br />
square.
ASK<br />
QUICK<br />
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS<br />
TIP<br />
Concentrate on<br />
driving through<br />
your heels when<br />
performing any<br />
lower-body<br />
press.<br />
FEETS OF STRENGTH<br />
My feet get<br />
sore when I use<br />
the leg press.<br />
Why does that<br />
happen, and<br />
what should I do<br />
to prevent it?<br />
—MIKE C., BOISE, ID<br />
A:<br />
PUSHING THROUGH<br />
THE TOES—A<br />
MISTAKE THAT I<br />
SEE MANY OF MY CLIENTS<br />
make—is a possible cause of<br />
soreness since it engages the<br />
plantar flexor muscles that attach<br />
to the bones in the arches of your<br />
feet. Flat feet could also be a<br />
cause. If your arches are fallen,<br />
they can put additional stress on<br />
your bones, ligaments, fascia, and<br />
plantar flexor muscles.<br />
4 TIPS FOR SORE FEET:<br />
1. Push through with your heels.<br />
2. Train calves two to three times a<br />
week to make sure the supporting<br />
muscles and tendons are strong.<br />
3. Roll a tennis ball under your<br />
arches, and stretch your calves daily.<br />
4. Get inserts for your shoes.<br />
CHRIS FINLEY, C.P.T., is an<br />
ACSM-certified personal trainer.<br />
MICHAEL NEVEAU<br />
118 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong> CYCLING CREATINE
ASK<br />
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM<br />
GROWING PAINS<br />
My back hurts<br />
when I squat. What<br />
am I doing wrong?<br />
—DYLAN K., FORT COLLINS, CO<br />
A:<br />
IN ADDITION TO<br />
not using proper form—<br />
knees tracking over your<br />
toes, chest up, and head straight—<br />
you may not be bracing your core.<br />
Imagine someone is punching you in<br />
the stomach. This sensation can help<br />
you remember how to tighten your<br />
core so your legs are lifting the weight<br />
without putting stress on your back.<br />
JULIA LADEWSKI, C.S.C.S.,<br />
is a strength and fitness coach in<br />
Highland, IN.<br />
FORM CHECK<br />
If you have trouble<br />
keeping your torso<br />
upright, drive your<br />
elbows down to<br />
force your chest<br />
to rise.<br />
CYCLE ON, CYCLE OFF<br />
What’s the best way<br />
to take creatine?<br />
—BRIAN G., SANTA MONICA, CA<br />
A:<br />
CREATINE HAS<br />
BEEN SHOWN to<br />
be more effective<br />
when taken<br />
cyclically, as your muscles<br />
have a saturation threshold.<br />
Combine 5 grams of<br />
creatine with 93g of simple<br />
carbs post-workout, taking<br />
three additional 5g doses<br />
per day for five days.<br />
Take one week off before<br />
repeating the process.<br />
This may increase creatine<br />
levels by as much as 60%<br />
more than creatine alone,<br />
according to the U.S.<br />
National Library of Medicine.<br />
TOBY AMIDOR, R.D.,<br />
is a nutrition expert and<br />
author of The Greek<br />
Yogurt Kitchen.<br />
DSSDSD SDSD DSSDDDSDSDSDDSSD DSSDSD SDSD DSSDDDSDSDS-<br />
DDSSD DSSDSD SDSD DSSDDDSDSDSDDSSD IAN SPANIER; GETTY DSSDSD IMAGES SDSD
AH IMAGES/ALAMY; JOHN FEBELE/GETTY IMAGES<br />
A:<br />
JIM WHITE, R.D., A.C.S.M., is a spokesperson<br />
for the Academy of Nutrition and Dietetics.<br />
LEAN AND MEAN<br />
A:<br />
Is fasted cardio really<br />
more effective?<br />
—JOE Y., DALLAS, TX<br />
FIRST, IT’S IMPORTANT to note that<br />
gaining or losing weight is a matter of<br />
energy intake. That being said, performing<br />
30 to 60 minutes of fasted cardio early in<br />
the morning can tap into your fat stores more<br />
effectively, as your body burns fat for fuel when<br />
you sleep as opposed to carbs. Fasted cardio<br />
continues this process. According to a study from<br />
the British Journal of Nutrition, a fasted control<br />
group who performed cardio on an empty<br />
stomach burned 20% more fat than they did when<br />
they ate prior to cardio.<br />
NGO OKAFOR is the fitness director for Clay<br />
Health Club + Spa in New York City.<br />
GUT CHECK<br />
What are some ways<br />
I can help keep my<br />
appetite in check?<br />
—SAM S., MIAMI, FL<br />
For starters, eat a healthy and filling breakfast—a few eggs with avocado on<br />
a piece of sprouted grain toast, or steelcut<br />
oatmeal with a tablespoon of nut butter topped with berries or bananas are both<br />
good options. Additionally, studies from 2011 and 2014 that were published in<br />
Nutrition Journal found that protein-rich snacking may control appetite; try noshing on snacks<br />
like string cheese, fruit, vegetables, lean protein, or nuts, which help you feel full and assist<br />
with weight loss. Also, aim for 16 ounces of water with each meal, and continue to sip<br />
throughout the day.<br />
Muscle & Fitness<br />
Philippines, is published<br />
in the Philippines by<br />
International Ventures<br />
for Media & Distribution,<br />
Inc. (IVMDI), 82 E.<br />
Rodriguez Jr. Avenue,<br />
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& Fitness is a trademark<br />
of Weider Publications,<br />
LLC, a subsidiary of<br />
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Weider Publications,<br />
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Ventures for Media &<br />
Distribution, Inc. (IVMDI),<br />
publisher of Muscle and<br />
Fitness Philippines, does<br />
not promote or endorse<br />
any of the products or<br />
services advertised by<br />
third-party advertisers in<br />
this publication. Nor does<br />
Weider Publications, LLC,<br />
American Media Inc., and<br />
International Ventures<br />
for Media & Distribution,<br />
Inc. (IVMDI), publisher<br />
of Muscle and Fitness<br />
Philippines verify the<br />
accuracy of any claims<br />
made in conjunction<br />
with such advertisements.<br />
Title Trademark<br />
registered in U.S. Printed<br />
in the Philippines.<br />
120 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong>
THE LAST WORD<br />
FOR<br />
MORE<br />
If you’d like to learn<br />
more about Midnight<br />
Mission (and even<br />
volunteer), go to<br />
midnight<br />
mission.org<br />
Uplifted<br />
Supporting others is easy, especially<br />
when you’re used to lifting heavy loads.<br />
I RECENTLY HAD THE chance to<br />
tour The Midnight Mission, a centuryold<br />
organization on Los Angeles’ Skid<br />
Row that supports the city’s vast<br />
homeless population. My tour guide,<br />
David Noriega, explained how many<br />
of the men and women who come<br />
through the center aren’t there just for<br />
relief from the dangers of street life,<br />
but for a chance to become selfreliant<br />
again. To this end, Midnight<br />
Mission offers services ranging from<br />
counseling to a 12-step program<br />
to computer training and even job<br />
placement. It was inspiring to see<br />
so many people who, despite their<br />
misfortunes, are dedicated to<br />
bettering themselves. That’s a<br />
value that sits at the very core of<br />
Muscle & Fitness.<br />
Of course, the stop on the tour<br />
where I lingered longest was Midnight<br />
Mission’s gym. It’s small, and most<br />
of the equipment is outdated, but<br />
Coach Val (former NPC bodybuilding<br />
competitor Valerie Mayers) runs a tight<br />
ship. She broke from refereeing a<br />
volleyball match to show me around<br />
her gym, which reminded me of a<br />
miniature version of the one where I<br />
cut my bodybuilding teeth. The guys<br />
were hitting the weights with vigor,<br />
and Val was clearly proud of their<br />
efforts and the program she helped<br />
create. I promised her that I would call<br />
upon the fitness industry to help<br />
update the place and make it the best<br />
damn 400-square-foot gym in L.A.<br />
Upon leaving, Delfina Ure, who had<br />
invited me to Midnight Mission, said<br />
that she had made a similar commitment<br />
to Val and that she herself would<br />
be leading music and meditation<br />
classes in the gymnasium. She’s also<br />
recruiting the help of other health and<br />
fitness professionals.<br />
Fitness has the power to strengthen,<br />
uplift, and unite us all. I’m grateful for<br />
the chance to share my passion for it<br />
with others, and I encourage you to do<br />
the same. Maybe that means teaching<br />
nursing-home residents simple mobility<br />
moves or speaking about healthy<br />
eating at an elementary school.<br />
Whatever you choose, know that<br />
your knowledge of fitness has the<br />
power to positively impact many more<br />
lives than just your own.<br />
Sincerely,<br />
Shawn Perine<br />
Editor in Chief<br />
@shawnperine<br />
122 MUSCLE & FITNESS <strong>MARCH</strong> <strong>2017</strong><br />
PER BERNAL
GOLD'S GYM<br />
Gold's Gym Story<br />
Fifty years ago, the fitness<br />
movement as we know it was born.<br />
It all began with one visionary<br />
named Joe Gold. He owned and<br />
operated Gold’s Gym, a modest<br />
fitness center in Venice Beach,<br />
California where aspiring<br />
bodybuilders would flock to not<br />
only for the equipment but for the<br />
strong sense of community and<br />
family that Gold fostered. Gold’s<br />
Gym would later be hailed “The<br />
Mecca” of bodybuilding and<br />
eventually grow into the largest<br />
co-ed gym in the world.<br />
Gold’s began a tradition of commitment,<br />
passion and dedication<br />
which continues today at over 700<br />
locations around the globe.<br />
From Venice Beach, Gold’s Gym<br />
grew, setting up in over 36 states<br />
and 30 countries. The rapid growth<br />
of Gold’s Gym worldwide is due in<br />
part to their commitment to<br />
providing the best and latest<br />
equipment, a wide variety of<br />
classes, and a supportive staff of<br />
personal trainers and group<br />
exercise instructors who are the<br />
best in the business, providing<br />
experience and guidance to<br />
athletes, movie stars, and anyone<br />
interested in the best fitness<br />
services in the industry.<br />
In 2002, the iconic gym franchise<br />
reached Philippine soil. Gold’s<br />
Gym Philippines’ first branch was<br />
in Glorietta 3, Ayala Center Makati.<br />
From there, Gold’s Gym Philippines<br />
has steadily grown. Now with over<br />
25 branches all over the country,<br />
Gold's Gym is stronger than ever.<br />
Welcome to Gold's Gym<br />
Always bring comfortable exercise clothes, rubber shoes, workout and bath towels,<br />
and a padlock. On your first day, schedule a free New Member’s Orientation, which<br />
consists of three Personal Training sessions and a nutritional counselling session.<br />
DAY 1 | 1st Free Workout or 1W<br />
1. Fill out the Foundation of Fitness (FOF)<br />
Form with your basic health info.<br />
2. Undergo Fitness Assessment – body<br />
composition, fitness and flexibility tests<br />
DAY 2 | 2nd Free Workout or 2W<br />
1. Establish your SMART goal with your<br />
trainer<br />
2. Your PT will take you through your first<br />
general workout session to show you<br />
how to use the different equipment<br />
DAY 3 | 3rd Free Workout or 3W<br />
1. Your PT will present your personalized<br />
program based on all your assessments<br />
2. It’s time for your first specific workout<br />
with your unique goal in mind!<br />
DAY 4 | 4th Free Session or 1NC: Nutritional<br />
1. Get your anthropometric or nutritional<br />
assessment<br />
2. Conduct 24 hour food recall<br />
3. Set your nutritional goal<br />
General Gym Rules<br />
1. No membership card, no entry policy<br />
is strictly enforced.<br />
2. No children and non-members may<br />
accompany you in the gym or lockers<br />
during your workouts as the gym is<br />
exclusively for members.<br />
3. Gold’s Gym is a worldwide celebrity<br />
gym. Aside from<br />
providing results, celebrities patronize<br />
Gold’s Gym because their privacies are<br />
respected. You are not allowed to seek<br />
autographs, photos or speak to our<br />
celebrity VIP clients especially when<br />
they are with their personal trainers.<br />
4. Please return the dumbbells, mats,<br />
plates and any exercise equipment you<br />
use back to its proper place.<br />
5. Use your gym towel to wipe off your<br />
sweat from the equipment as a courtesy<br />
to the next user.<br />
6. Standard rules of decency, respect of<br />
privacy and good general conduct<br />
applies. Refer to the back of your<br />
membership contract for details.
NEW MEMBER'S SECTION<br />
10 Commandments of th e Wet Area<br />
GROUP EXERCISE<br />
CLASS GUIDE<br />
A D V E R T O R I A L<br />
1. Bring your own sturdy padlock.<br />
2. Bring your own towel or<br />
rent at the front desk.<br />
3. Do not touch the controls of the<br />
steam and sauna.<br />
4. Throw used sachets in the garbage<br />
can.<br />
5. Do not leave your belongings<br />
unattended.<br />
6. Do not reserve a cubicle (only<br />
meant to be used by one person at a<br />
time).<br />
7. Keep your hands to yourself (stray<br />
hands have caused a lot of fist fights<br />
or even court cases).<br />
8. Respect others. Do not take<br />
photos (even of yourself) and do not<br />
take other people’s belongings.<br />
9. Do not bring food or beverages in<br />
the locker room.<br />
10. Report all lost items to the<br />
reception area immediately.<br />
10 Commandments of Gym Area<br />
1. Dress properly.<br />
2. Keep your belongings in<br />
your locker.<br />
3. Do not eat on the gym floor.<br />
4. Do not stare at people.<br />
5. Share the use of equipment.<br />
6. Clean as you go.<br />
7. Keep noise to a minimum.<br />
8. Practice personal hygiene.<br />
9. Ask assistance from a<br />
fitness instructor.<br />
10. Do not drop the weights.<br />
ZUMBA® FITNESS<br />
Dance-fitness class featuring<br />
exotic rhythms set to highenergy<br />
Latin and international<br />
beats with fun and easy to<br />
follow choreography<br />
ZUMBA® TONING<br />
Combines targetedbody-sculpting<br />
exercises and high-energy<br />
cardio work with Latin-infused<br />
Zumba moves<br />
ZUMBA® STEP<br />
Take lower body workouts and<br />
calorie burning to new heights.<br />
Tone and strengthen buttocks<br />
and legs with a gravity-defying<br />
blend of Zumba routines and<br />
step aerobics<br />
STRONG BY ZUMBA®<br />
Moving in sync with music<br />
makes you work harder<br />
RETROFIT<br />
Dance your way into your<br />
dream body, to the tune of 70’s<br />
and 80’s “Disco Music” and 50’s<br />
to 60’s classics<br />
POPHITS<br />
An Intermediate dance fitness<br />
class using Pop music from the<br />
90’s to the latest billboard top<br />
hits from the famous pop stars<br />
of today<br />
STREET DANCE<br />
A more advanced hip-hop and<br />
pop dance class to improve<br />
aerobic endurance and<br />
coordination<br />
MIXXEDFIT<br />
Explosive dancing and<br />
bootc<strong>amp</strong>-inspired moves set<br />
to the same music you hear at<br />
the radio and in the clubs<br />
BOOT CAMP<br />
Intense total body workout<br />
using<br />
a variety of fitness equipment<br />
and drills from military training,<br />
sports, and fitness<br />
DEFINITIONS<br />
Total body sculpting class using<br />
a variety of fitness equipment,<br />
light weights and/or your body<br />
weight<br />
LES MILLS: BODY<br />
COMBAT<br />
A non-contact martial<br />
artsbased fitness program with<br />
moves taken from Karate, Tae<br />
Kwon Do, Kung Fu, Kickboxing,<br />
Muay Thai and Tai Chi<br />
LES MILLS: BODY JAM<br />
An addictive fusion of the<br />
latest dance styles and hottest<br />
new sounds puts the emphasis<br />
as much on having fun as<br />
on breaking a sweat<br />
GURLESQUE<br />
A dance class with a choreographed<br />
sexy dance routine,<br />
participants can occasionally<br />
use high heeled shoes. Groove<br />
with fierceness and attitude in<br />
every calorie you burn<br />
STEP<br />
Step up and down on a platform<br />
called the “step” to the<br />
rhythm of easy choreography<br />
GOLD’S MIX<br />
Separate segments of cardio,<br />
strength, and flexibility<br />
integrated in a single class<br />
CORE<br />
Exercises targeting the mid<br />
section of your body, usually<br />
done on an exercise mat,<br />
sometimes on top of a core<br />
board or a bosu ballv<br />
SMOOVES<br />
A basic old aerobics hip-hop<br />
funky dance class<br />
PILATES<br />
A form of exercise, developed<br />
by Joseph Pilates, which<br />
emphasizes the balanced<br />
development of the body<br />
through core strength,<br />
flexibility, and awareness in<br />
order to support efficient,<br />
graceful movement<br />
PILOXING® KNOCKOUT<br />
High Intensity Interval Training<br />
program that is corecentric and<br />
plyometric that will push one<br />
past their limit<br />
PILOXING®<br />
This class mixes Pilates and<br />
boxing moves into a fat<br />
torching, muscle sculpting<br />
core-centric interval workout,<br />
using a class format that is both<br />
fun and challenging<br />
SPINNING®<br />
Indoor cycling simulating<br />
an outdoor ride with<br />
pumped-up music<br />
VINYASA YOGA<br />
Learn breathing techniques &<br />
Asanas (poses) that will<br />
improve physical & mental<br />
well being<br />
CARDIO MARTIAL<br />
ARTS<br />
A fusion of different<br />
martial art disciplines<br />
integrated into fun<br />
choreography<br />
SEXY HIP HOP<br />
Sweat it out to top 40<br />
music including hip hop and<br />
R&B in a fun and sexy routine.<br />
Truly a different kind of cardio<br />
work out, it’s really fun and<br />
sexy<br />
HI-LO ENERGY<br />
Traditional aerobics class<br />
of alternating high-impact<br />
low-impact moves<br />
MIXXEDFIT®<br />
A people-inspired dance fitness<br />
program that is mix of<br />
explosive dancing and boot<br />
c<strong>amp</strong> toning<br />
BELLY DANCE<br />
Traditional Middle-Eastern<br />
folk dance<br />
PERSONAL TRAINING<br />
PROGRAM GUIDE<br />
RIP 60<br />
RIP 60 stands for Rotation is Power. It is a type of<br />
suspension training that uses body weight as the<br />
resistance. This program is great for both beginners<br />
and advance gym goers. It is a very versatile equipment<br />
that can train multiple muscle groups at one<br />
time. Best of all, it allows the body to rotate which<br />
is the key in releasing power.<br />
RAPID FIT<br />
Rapid fit is a type of circuit training program which<br />
uses three different pieces of equipment: the dual<br />
cable cross for strength, the incline trainer for<br />
cardio and fat burning, and the vibration trainer for<br />
recovery and flexibility. It promises to burn 600-900<br />
calories in just 30 minutes. Rapid fit is available in<br />
Acropolis, Alabang, Bay Area, BGC and Sheridan.<br />
TEAM PHYSIQUE<br />
Looking for a program with a small group? Team<br />
Physique is a small group training program that can<br />
be done with friends, officemates or gym buddies.<br />
It is an exciting, fun and rewarding workout that<br />
uses both machines and body weight.<br />
CIRCUIT TRAINING<br />
Circuit training is a type of training that combines<br />
endurance and strength. It is a whole body training<br />
program that can burn many calories and fat.<br />
Imagine doing a cardio workout and lifting weights<br />
at the same time. It is a fun workout, using different<br />
types of equipment that would suit both beginners<br />
and advanced gym goers.<br />
30 MINUTE BLAST<br />
For those who are busy or for those who want to<br />
workout during their lunch breaks, the 30 minute<br />
blast is a great way to maximize your workout. This<br />
consists of a 5 minute warm-up, 20 minute workout<br />
and a 5 minute cool-down.<br />
HIIT TRAINING<br />
High Intensity Interval Training or HIIT for short is<br />
a special program for those looking to break their<br />
plateaus or for those looking for a challenging<br />
workout that is sure to break them past their limits.<br />
HIIT can be used for almost all types of equipment<br />
including cardio machines and body weight. It is the<br />
best way to burn the most calories and torch that<br />
fat away. This class however is for advanced gym<br />
goers only.<br />
REHAB<br />
Our Fitness Department consists of a diverse yet<br />
highly qualified team of trainers including Physical<br />
Therapists. So if you are looking for someone to<br />
help you get past that injury or strengthen a body<br />
part, our team can help bring you back in tip top<br />
shape.<br />
SPORTS CONDITIONING<br />
Participating in sports is a great way to test one’s<br />
fitness level. Participation in sports can unlock<br />
one’s potential and talent. Our team of Personal<br />
Trainers can develop sport specific skills such as:<br />
power, agility, coordination, balance, reaction time<br />
and speed. Unlock the athlete in you by availing of<br />
our sports conditioning training.
GOLD'S GYM LOCATION<br />
ACROPOLIS<br />
82 E. Rodriguez Jr. Ave.<br />
Acropolis, Q.C.<br />
470-0579<br />
ALABANG<br />
BMW Autocenter<br />
Commerce Ave.<br />
Alabang<br />
772-4986<br />
BAY AREA<br />
Bluebay Walk, EDSA<br />
Extension corner<br />
Roxas Boulevard<br />
225-7849<br />
BGC<br />
5th floor W Bldg.<br />
9th corner 30th Ave.<br />
463-2643<br />
CDO<br />
Limketkai Drive,<br />
Cagayan de Oro,<br />
Misamis Oriental,<br />
Cagayan de Oro City<br />
0925 803 8761<br />
CENTRIS<br />
Centris Walk, EDSA<br />
corner Quezon<br />
Ave., Brgy. Pinahan,<br />
Quezon City<br />
935-6778<br />
CEBU<br />
(CEBU CITY)<br />
4th level, Ayala Center<br />
Cebu, Cebu Business<br />
Park, Cebu City<br />
0917 882 8994, (032)<br />
319 0509<br />
CEBU<br />
(MANDAUE)<br />
J. Center Mall 2nd Floor,<br />
Mandaue City<br />
(032)515-3974<br />
CHINATOWN<br />
2nd Floor Lucky<br />
Chinatown Mall,<br />
Binondo<br />
9660670,<br />
0917-8767005<br />
CIRCUIT<br />
Circuit Makati, A.P.<br />
Reyes St., Brgy.<br />
Carmona, Makati City<br />
264-2143<br />
CLARK CENTER<br />
Berthaphil Clark Center<br />
05 - 045-499-0482,<br />
09228094494<br />
DLSU<br />
Enrique Razon Sports<br />
Complex, Fidel A. Reyes,<br />
Malate, Metro Manila<br />
0917-3047676<br />
0943-1311063<br />
GALLERIA<br />
East Wing Robinsons<br />
Galleria, Ortigas<br />
Pasig City<br />
634-0908<br />
GLORIETTA<br />
Glorietta 3 Ayala<br />
Center Makati<br />
752-8283<br />
GREENHILLS<br />
220 Wilson St.,<br />
Greenhills San Juan<br />
724-3694<br />
HARBOR POINT<br />
Rizal Highway, Olongapo,<br />
2222 Zambales,<br />
Olongapo City<br />
0943-1444932<br />
HOLIDAY INN<br />
5th Floor Holiday Inn<br />
Hotel Ortigas Pasig<br />
City 634-9943<br />
KATIPUNAN<br />
4th Floor Regis Plaza<br />
Bldg. # 327 Katipunan<br />
Ave. Loyola Heights<br />
Q.C. 263-3035,<br />
0922-8017398.<br />
MARIKINA<br />
2nd Floor. Tropicana<br />
Retail and Banking<br />
Building, Sumulong<br />
Avenue, Barangay Sto.<br />
Nino, Marikina.<br />
Telephone number -<br />
263-6636.<br />
NEW MANILA<br />
84 Dona Hemady St.<br />
Corner E. Rodriguez<br />
Sr., Quezon City<br />
721-0249,<br />
09328600934<br />
NORTH EDSA<br />
2nd Floor Waltermart<br />
EDSA Quezon City<br />
332-1040<br />
SAN<br />
FERNANDO Paseo Las<br />
Palmas, Jose Abad<br />
Santos Ave. City of San<br />
Fernando, P<strong>amp</strong>anga<br />
(045) 435-5649, 0925-<br />
867-4653<br />
SHERIDAN<br />
Warehouse 3<br />
Sheridan Street,<br />
Greenfield District<br />
Mandaluyong City<br />
998-2635<br />
TIMOG<br />
6th Floor Victoria Towers<br />
Bldg. Panay corner<br />
Timog Ave. Quezon City<br />
355-0377<br />
TWIN OAKS<br />
Unit 23, The Portal,<br />
United Street,<br />
Greenfield District,<br />
Mandaluyong<br />
0943 130 7622<br />
A D V E R T O R I A L<br />
Frequently<br />
Asked Questions<br />
WHO SHOULD I CONTACT<br />
IF I HAVE PROBLEMS OR CONCERNS<br />
ABOUT MY MEMBERSHIP?<br />
You may course these through your<br />
Membership Consultant or a Customer<br />
Service Form (CSF) in your club.<br />
WHAT ARE YOUR GYM HOURS?<br />
Mon to Sat: 6AM - 12MN;<br />
Sun/Holidays: 8AM to 9PM<br />
THIS IS MY FIRST TIME TO<br />
ENROLL IN A GYM. DO YOU HAVE A<br />
PROGRAM FOR<br />
BEGINNERS?<br />
Yes! All new members can avail of<br />
free 3Ws and 1NC. Read about this in<br />
detail on page 61.<br />
I CANNOT AFFORD A PERSONAL<br />
TRAINER. WHAT DO YOU SUGGEST?<br />
Other options include Gold’s Group<br />
Exercise (GGX classes) or Team<br />
Physique where a PT trains a group<br />
of 2 - 5.<br />
DO I HAVE TO PAY AND REGISTER<br />
AHEAD OF TIME TO TAKE GROUP<br />
EXERCISES CLASS?<br />
No. All GGX classes are free for members.<br />
Participation is on a first-comefirst-served<br />
basis.<br />
ARE CLASSES SUITABLE FOR ALL FIT-<br />
NESS LEVELS?<br />
Yes they are. The instructor will<br />
provide options/modifications for all<br />
fitness levels.<br />
MAY I GET THE SCHEDULE OF ALL<br />
GROUP EXERCISES<br />
CLASSES?<br />
Real-time updated schedules are<br />
available through our Gold’s Gym PH<br />
mobile app and on fb.com/Golds-<br />
GymPH<br />
I HAVE CERTAIN MEDICAL COMPLICA-<br />
TIONS, WHAT PROGRAM SHOULD I<br />
JOIN?<br />
It is advised that you consult a physician<br />
before participating in any physical<br />
activity. You should disclose your health<br />
condition with a fitness trainer.<br />
HOW MUCH TIME WILL I NEED TO WORK<br />
OUT?<br />
We have work out plans to fit your schedule<br />
in 30 minute increments.<br />
HOW CAN OUR COMPANY GET A CORPO-<br />
RATE ACCOUNT?<br />
Send your company details to management@goldsgym.com.ph<br />
for an assessment.<br />
CAN A MEMBER TRAIN ANOTHER MEM-<br />
BER? OR BRING IN HIS OWN PERSONAL<br />
TRAINER?<br />
Under no circumstances is any member allowed<br />
to train another member. Gold’s Gym<br />
reserves the right to all personal training at<br />
our facility.
Ordinary Fit will<br />
Cease to Exist<br />
TRAIN DIFFERENT today and tap into your potential by fusing the multi-disciplined approach of<br />
mixed martial arts with state-of-the-art equipment and top-notch coaching, supported by a<br />
motivating community of fitness enthusiasts you won't find anywhere else. Regardless of your<br />
age or fitness level, we'll help you own your goals with strength, courage, and discipline.<br />
Below are some of the classes and programs we offer:<br />
Personal Coaching. Whether you want to build<br />
muscle, lose weight, or even learn dietary tips for<br />
optimal performance, our certified coaches will help<br />
you achieve long-lasting results that transcend past<br />
our gym walls.<br />
Ultimate Group Classes:<br />
Fight Fit class teaches basic MMA skills with a cardio<br />
kick.<br />
Daily Ultimate Training (DUT) is UFC GYM’s<br />
signature high-intensity interval training boot c<strong>amp</strong>.<br />
The MATRX class is uniquely structured to combine<br />
TRX suspension bodyweight exercises and our UFC<br />
GYM MMA cardio conditioning in order to build<br />
endurance, strength, balance, flexibility and core<br />
stability simultaneously.<br />
MMA Classes:<br />
MMA classes utilize the best of the arts of Boxing,<br />
Wrestling, Muay Thay, Brazilian Jiu-Jitsu, and many<br />
other sport-based martial art systems.<br />
Brazilian Jiu-Jitsu (No GI) students will learn the<br />
foundations of BJJ working on basic techniques. BJJ<br />
No Gi classes are less technical and offer a faster and<br />
more dynamic style of fighting.<br />
Boxing Skills and Techniques classes will take you<br />
to the next level and build on the foundation you’ve<br />
already established in prior classes.<br />
Youth Classes:<br />
Youth Brazilian Jiu-Jitsu (No GI) program integrates<br />
self-defense techniques, conditioning and skill oriented<br />
games aiming to improve your child’s motor skills,<br />
agility and flexibility.<br />
Youth Boxing classes teach basic boxing skills and<br />
techniques such as: stance, guard, movement, jab,<br />
cross, hook.<br />
Youth Fight Fit is a conditioning class that utilizes all<br />
aspects of a child’s physical and mental abilities<br />
mimicking a mixed martial arts fight.<br />
Boxing Conditioning teaches basic boxing skills and<br />
techniques, designed to increase muscular strength<br />
and cardio endurance - the perfect class to get<br />
shredded!<br />
Judo classes teache a wide variety of grappling skills<br />
including sweeps, takedowns & submissions, plus<br />
many more basic drills to become a Judoka.<br />
Youth Wrestling classes teach the basic grappling<br />
movements of the first olympic sport. This class<br />
includes takedowns and using the upper and lower<br />
body with exercises and drills designed to create the<br />
complete wrestler.<br />
For more information of our classes, you may check out<br />
ufcgym.com or simply drop by our booths in Glorietta 4,<br />
Robinson’s Galleria and Trinoma.
FREQUENTLY<br />
ASKED<br />
QUESTIONS<br />
What is UFC GYM?<br />
UFC GYM is a premium mixed used<br />
MMA Center and fitness facility. In<br />
UFC GYM, we Train Different. We<br />
fuse together MMA with state-ofthe-art<br />
equipment and traditional<br />
fitness to create an experience that<br />
delivers immediate lasting results in<br />
a safe and fun environment.<br />
When will UFC Gym be open?<br />
We’ll be opening our branches in<br />
Glorietta 4, Vertis North, Robinson’s<br />
Galleria, Alabang and Chinatown<br />
later this <strong>2017</strong>.<br />
What are your gym hours?<br />
Weekdays: 6:00AM to 12:00MN<br />
Weekends: 6:00AM to 9:00PM<br />
Sundays and Holidays: 8:00AM to<br />
9:00PM<br />
What kind of amenities do you<br />
have?<br />
We have lockers, shower rooms,<br />
and sauna rooms.<br />
How do I become a member?<br />
Simply drop by our Octagon booths<br />
in Glorietta 4 (cinema level),<br />
Trinoma (cinema level) and<br />
Robinson’s Galleria (activity center)<br />
during mall hours. Our friendly and<br />
accommodating staff will be much<br />
willing to answer any of your<br />
queries.<br />
What do I get as a member?<br />
As a CHAMPION member, you will<br />
enjoy unlimited use of our state-ofthe-art<br />
strength and cardio<br />
equipment, unlimited group fitness<br />
classes, unlimited Ultimate/ MMA<br />
classes and unlimited access to<br />
UFC Gyms in the worldwide.<br />
Do you offer discounts?<br />
We actually offer our CHAMPION<br />
membership at pre-selling rates<br />
(discounts up to 50%), but only for<br />
the first 200 clients. So do hurry to<br />
our booths!<br />
We also offer additional 30% off the<br />
regular and pre-selling rates for<br />
kids aged 3-17.<br />
How young must a child be in<br />
order to participate in the Youth<br />
classes?<br />
We accommodate kids as young as<br />
three (3) years old.<br />
Do you offer classes for the<br />
family?<br />
We actually do! We have a Family<br />
Daily Ultimate Training which<br />
delivers both a fun and challenging<br />
experience to encourage teamwork.<br />
Exercises, weights, and challenges<br />
are family friendly and safe for all<br />
Youth and Adult members.<br />
Do you offer monthly<br />
membership as well?<br />
The rates will be available once our<br />
gyms open.<br />
Will I be charged the regular<br />
rate upon renewal?<br />
No. As a pioneer member of UFC<br />
GYM Philippines, you are entitled to<br />
renew your membership at preselling<br />
rates for future years so<br />
long as you renew your contract.<br />
Note that should regular rates<br />
increase, the pre-selling rates shall<br />
increase by the same percentage.<br />
Can I bring my own personal<br />
trainer?<br />
Members may bring their own PT<br />
provided they have made a<br />
previous agreement with the<br />
Fitness Manager and agree to pay a<br />
corkage fee.<br />
Will you be selling UFC<br />
Merchandise as well?<br />
Yes! We’d love to share our love for<br />
UFC with you.<br />
Are classes suitable for all<br />
fitness levels?<br />
Yes, they are. If any modification is<br />
needed, the instructor will provide<br />
options for all fitness levels.<br />
I cannot afford a personal<br />
trainer. What do you suggest?<br />
Many members still derive the<br />
benefits of exercise without a<br />
personal trainer. You can join our<br />
group exercise classes and ask the<br />
instructor for tips to help you.<br />
What if I have to leave the<br />
country for certain months, but<br />
wish to continue my<br />
membership. What will happen?<br />
You may freeze your account for a<br />
certain fee. We may also waive the<br />
fees should valid documentation be<br />
presented to our management. The<br />
same process applies to freezing<br />
due to medical reasons.