muscle fitness summer 2014 training trends

2014 TRAINING TRENDSSpecial Digital iSSue

CrossFitMud RunSuspensionBody WeightAnd More…

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DIGITAL ISSUE

Features10 MUD RUN

Tackle an adventure race in four

weeks with our proven plan.

20 OLYMPIC LIFTING

Our definitive guide to perfect

form on the Olympic lifts.

26 ARMY STRONG

Get combat fit with the official

training program of the U.S. Army.

36 MUSCLE MEAT

Unique muscle-building burgers.

44 GYMNASTICS

The body-weight routine that

built the world’s fittest gymnast.

52 CROSSFIT

WODs that will build up your

show-off muscles.

62 METABOLIC

WORKOUT

Circuits that shred fat.

72 KETTLEBELLS

Build functional mass.

Edge79 SPORTS

Get lumber-jacked.

82 GEAR

Unique picks that will shake up your routine.

84 ABS & CORE

Grab a TRX and get a six-pack.

86 60 SECONDS TO FIT

James Grage offers a unique twist on biceps training.

88 RATE MY

WORKOUT

We take reader-submitted workouts and offer our fix.

90 SUPPS

Try new products every month with our Jacked-in-a-Box sample program.

In Every Issue4 From the Chairman

6 Editor’s Letter

92 Last Set

ON THE COVER & THIS PAGE:

EDGAR ARTIGA/WONDERFUL MACHINE

SUMMER | 2014

2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4

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FROM THE CHAIRMAN

David J. PeckerChairman, President, and Chief Executive Officer of American Media, Inc.

A New EraM&F boldly dives into the digital waters.

For us it’s a bold foray into the digital publishing space as we aim to span the print/online gap by creating original publica-tions tailored to mobile devices, in addition to our print and online products.

What this means for you is an even greater vari-ety of options to fulfill your training and nutrition needs. In particular, this digimag includes embed-ded videos and extended photo galleries, something we’d love to be able to do in print, if only it was physically possible to do so. Thanks to the rapidly expanding digital magazine format, we are finally able to bring you a fully multimedia-rich experience, in print, online, and in the palm of your hand simultaneously.

Consider this the start of a new era for Muscle & Fitness. We will continue bringing you these kinds of special digital editions dur-

ing the year, in addition to our standard digimags, and of course our print magazine. And we will always continue to explore new ways in which we can bring you the most dynamic and effective training and nutrition infor-mation available, regard-less of the format. Muscle & Fitness has been at the forefront of fitness for 75 years, and believe me when I tell you that we’re only just getting started.

4 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4

Welcome to the frst-ever digital edition of Muscle

& Fitness. “First-ever digital edition?” you wonder.

“But i’ve been a subscriber to M&F on my Kindle for

years!” Allow me to explain (and thank you for being

a subscriber). While it’s true that we have been

publishing digital replicas of our print edition for

several years now, this is our inaugural stand-alone

digimag, meaning that you won’t fnd a print version

of it on newsstands or delivered to your home.

READ MOR

E

BONUS

BONUS

BONUS

P

LAY VID

E

O

VIE

WSLIDES

H

OW

Throughout the issue, you’ll find

these buttons that will give

you all sorts of extra content,

from bonus articles to

photo galleries and videos. Just hit the button and

explore!

LOOK FOR

THESE

MU7014_FB_DPLET.indd 4 6/13/14 3:54 PM


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Editor’s lEttEr

6 M U S C L E & F i t n E S S d i g i t a L i S S U E 2 0 1 4 d U S t i n S n i P E S

FolloW sHAWN on Twitter: @shawnperine

More Power to You,

shawn Perine Editor-in-Chief

Changing routines can reap big rewards.

Train DiferentWith this, our inaugural digital-only issue, we are bringing you workouts that will have you thinking, and training, outside the box (except for our CrossFit routines, for which you’ll want to be in a “box”). While M&F’s bread and butter is the kinds

Perine’s UPPer-BoDy

workoUTtry this intense, plateau-busting,

barbell-free routine.

of workouts that are performed in a traditional gym, with weights and cables and machines, there is a wealth of training options available to you, some which have you out-doors, some that involve using only your body weight for resistance,

ExErcisE sEts rEps

Pullup 4 20, 15, 10, 5

Hanging Leg Raise 4 20, 15, 10, 5

Dip 4 20, 15, 10, 5

Knuckle Pushup 4 20, 15, 10, 5

and others that incorporate nontra-ditional equipment, like suspension straps, bands, and balls.

In M&F we often talk about busting through plateaus, which result from our bodies’ obsession with homeo stasis. Our bodies like stability, which is why it adapts to stresses placed upon it in the gym by building muscles that can han-dle those stresses. However, when the same stresses are placed upon the body day-after-day, week- after-week, month-after-month, the body stops adapting and works to maintain what it’s built and you stop progressing. This is when trying a totally different training protocol can reap big rewards.

If your body is used to a steady diet of deadlifts, squats, and preacher curls, imagine the shock to the system it will get from one of these nontraditional workouts. After trying one for a few weeks, I guarantee that you'll be enjoying your old routine more, and see a spike in growth.

Body-weight training helped our EiC build his foundation.

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WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDavid Pecker

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The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualifed health care practitioner.

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Neveux; Dennis Nishi; Rob Orlando; Tim Scheett, Ph.D.; Matthew Solan; Marie Spano, R.D.; Steve Stiefel; James & Therese; Gregg Wangard; Edgar Artiga;

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TO KICK OFF THIS FIRST-EVER DIGITAL

ISSUE, M&F ’S EDITORS SHARE THEIR FAVORITE

ALTERNATIVE EXERCISES.

PLAY VIDEO

PLAY VIDEO

PLAY VIDEO

“I’ve had some of my best

workouts ever with kettlebells.

This circuit is one of my favorites.”

“You may have seen a shot

of me doing a front lever in

the magazine. Here’s how

to do it.”

“I like farmer’s walks for

core and grip strength. Pick

up the heaviest dumbbells you

have and walk.”

MU7014_FB_MASTH.indd 8 6/13/14 6:18 PM


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Whether you want to try a Spartan Race, Tough

Mudder, or Warrior Dash, M&F’s ultimate adventure

-race training guide will give you everything you

need to meet the challenge in just four weeks.

WRITTEN BY ROB DECILLIS, C.S.C.S. PHOTOGRAPHS BY EDGAR ARTIGA



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1 2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4



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Instead of using your body the

way nature intended—taxing all

the muscles in it while exposing it

to the elements—you’re parked in

front of a computer all day long,

checking e-mail. Even if you get to

the gym fve or more times a week,

the monotony of the daily grind

begins to take a cumulative toll.

Spend enough time in your win-

dowless cube and you start to feel

less than human, just a pale exten-

sion of your keyboard and mouse.

Enter the adventure race. Be it

the Tough Mudder, Warrior Dash,

Spartan Race, or any other event

in this rapidly growing category,

adventure races have become the

hottest ftness trend in the na-

tion outside of CrossFit. In broad

strokes, adventure races are dis-

tance runs with obstacles. You’re

guaranteed to get sweaty, dirty, and

maybe even a little bloody while

also getting one of the most unique

workouts of your life.

Some races are three miles long,

while others can be up to 13-plus.

The distance running alone can be

a challenge, especially if you’re a

cardio-averse iron addict. But the

obstacles ensure that you’re doing

more than just cardio. Some of the

more common ones are wall climbs

(ranging from three to 10 feet

high), sandbag carries, sled drags,

cargo net climbs, and mud crawls—

some requiring you to crawl under

barbed wire, others forcing you

to navigate a ravine full of jagged

rocks. Certain challenges require

strength, like carrying buckets of

rocks uphill, hoisting sandbags

onto your shoulders for portions

of the race, and dragging sleds or

cinder blocks through mud, which

can be especially challenging after

running for so long.

Races are often held at ski resorts,

which leads to the biggest obstacle

for most anyone who participates—

the elevation climb. Getting up

hills as steep as black diamonds

is incredibly taxing on the legs and

lungs and can wipe you out before

you even reach the obstacles if

you don’t have a good base of

endurance.

Can you remember the last time you rolled around in the grass, climbed a tree, hopped a fence, or got covered head to toe in mud? This is how we “worked out” when we were kids. Then we became adults. And along the way, most of us lost that sense of adventure—and with it, a true feeling of being alive. The only crawling most adults do is out of bed.



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TIGER CRAWL WITH PUSHUPAssume a pushup position and walk forward, bringing your knees up to meet your elbows with each stride. In the middle of each rep (as pictured), perform a pushup.

BUCKET

LUNGEFill a bucket with rocks, dirt, chains, or water, and lift it to your right shoulder. Hold it in place as you do walking lunges, dropping your back knee to the ground. Repeat on the other side.

Preparing for an athletic event that

requires such a diverse array of ftness

markers—strength, explosive power, and

cardiovascular endurance—requires a

training regimen that’s equally diverse, and

we’ve got all your bases covered here with

this four-week program.

First, you’re going to have to get out

of your everyday routine. Our program

provides a mix of traditional in-gym and

outdoor training. Since these races take

place outdoors, it’s good to get comfort-

able training in something that approxi-

mates the environment of the event. If you

can get a kettlebell, a pair of dumbbells,

and a sled to an outdoor area, the whole

thing can be done outside. If you lack

outdoor space, the entire workout can be

performed in a traditional gym setting—

though bear in mind that outdoor distance

running is better prep than treadmill

running, especially when it comes to hill

sprints. At the very least, try to do the run-

ning portion of the program outdoors.



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et

dirt, chains,

and lift it to

ou

our back knee to

ound. Repeat on the

DAY 1STRENGTH

Today you’ll be in the gym hitting traditional strength exercises to get stronger. This mix of both strength and power movements will transfer well come race day, when you need to be explosive (such as when jumping a wall).

DAY 2CARDIO

This is the frst time you’ll head outside for some hill work. This session will not only help you improve your speed up hills—where many beginners lose a lot of time—but also get you accustomed to the kind of fatigue you should ex-pect on race day. In this session, you’ll perform a resistance exercise fol-lowed by a hill sprint and fnished of with a body weight exercise.

DAY 3 + 5RECOVERY

DAY 4VOLUME

TRAINING

Now you’re working on conditioning as well as muscular endurance. If you don’t have a fve-gallon bucket, you can perform kettlebell rack walks instead. If a sled isn’t in the budget, get a cinder block and attach a chain to it, which works just as well.

DAY 6 TRAIL RUN

This is not your every-day long run. Every half-mile, you’ll perform one of two circuits. These circuits will get your anaerobic system fring in the same fashion it will on race day.

SANDBAG

SHOULDERINGStraddle a sandbag, squat down, and grab it with both hands. Come up explosively, using momentum to bring the bag to your left shoulder. Repeat on the opposite side.

THE

BREAKDOWN



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DAY 1 STRENGTH DAY

EXERCISE SETS REPS

1A) TRAP BAR DEADLIFT 5 5 (WEEK 1)

5 3 (WEEK 2)

5 5 (WEEK 3)

5 2 (WEEK 4)

1B) BOX JUMP 5 5

3) KB SWING 5 10, 8, 6, 4, 2

4A) PULLUP 5 10, 8, 6, 4, 2

4B) DIP 5 10, 8, 6, 4, 2

5) DB FARMER’S WALK 3 100 FEET (WEEK 1)

3 125 FEET (WEEK 2)

4 150 FEET

4 150 FEET

6) HANGING KNEE RAISE 4 12

FINISHER

COMBAT BURPEES

1X30 (WEEK 1) 2X30 (WEEK 2)

3X30 (WEEK 3) 4X30 (WEEK 4)

CIRCUIT 1, 3 X THROUGH

EXERCISE REPS

1A) KB/DB FRONT SQUAT 10 (WEEK 1)

12 (WEEK 2)

15 (WEEK 3)

20 (WEEK 4)

1B) HILL SPRINT 15 SECONDS

1C) KNEE-TO-ELBOW PUSHUP 8 (WEEK 1)

12 (WEEK 2)

16 (WEEK 3)

20 (WEEK 4)


EXERCISE REPS

2A) KB/DB PUSH PRESS 8 (WEEK 1)

10 (WEEK 2)

12 (WEEK 3–4)


2C) MOUNTAIN CLIMBER 20 (WEEK 1)

30 (WEEK 2)

40 (WEEK 3)

50 (WEEK 4)


EXERCISE REPS

3A) KB/DB REVERSE LUNGE 10 (WEEK 1)

12 (WEEK 2)

16 (WEEK 3)

20 (WEEK 4)


3C) COMBAT BURPEE 15 (WEEK 1–2)

20 (WEEK 3–4)

Superset exercises grouped as A and B.

DAY 2 HILL-SPRINT CIRCUITS

If there are no hills in your area, use either stadium stairs or sprint with a weight sled.

BOX

JUMPDrop your hips and swing your arms back. Jump up, pull up your feet, and land softly on the box.

MOUNTAIN

CLIMBERRapidly switch your feet in a pushup position.

THE PROGRAM



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DAY 3 ACTIVE REST

Active recovery, such as foam rolling or mobility work.

EXERCISE

1. KB SNATCH

2. PULLUP

3. FIVE-GALLON-BUCKET WALKING LUNGES (FILL THE BUCKET WITH ROCKS)

4. SANDBAG SHOULDERING

5. BURPEE

6. SLED DRAG

REP CHART

WEEK 1: 3 MINUTES EACH EXERCISE (TOTAL TIME: 36 MINUTES)




DAY 5 REST DAY

Active recovery, such as foam rolling or mobility work.

DAY 6 TRAIL RUN

Perform a three-mile trail run. Stop every half-mile and perform one of the circuits below, alternating between Circuits 1 and 2.

CIRCUIT 1

EXERCISE REPS

BODY WEIGHT SQUAT 24

ALTERNATING LUNGE 12 EACH LEG

SPLIT JUMP 24

JUMP SQUAT 12

CIRCUIT 2

EXERCISE REPS

TIGER CRAWL WITH PUSHUP 20

WALKING LUNGE 20

MOUNTAIN CLIMBER 20

COMBAT BURPEE 20

DAY 4 VOLUME TRAINING

Perform the following exercises twice through for the allotted time. Try to improve on the number of reps done each week.

COMBAT

BURPEESquat down, kick out to the top of a pushup position, perform a pushup, pull your legs underneath you, then jump as high as you can.



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Tough Mudder is a 10-12 mile obstacle course with obstacles like climbing foot-long walls, running through a feld of live

electrical wires, and swimming through icy water. Camaraderie and helping hands will speed you to the fnish line. While

regular Tough Mudder events are not timed races, World’s Toughest Mudder is a

timed competition and participants must sign a death waiver to compete.

spartanrace.com

Warrior Dash is a timed three-mile race with obstacles such as jumping over

fre and crawling through a muddy pit. Participating in the Dash means agree-ing to the “inherent” risk of injury and/or death. This year they’ve started the

Warrior Dash World Championship, a 3.2-mile, 13- obstacle course in the Northern California mountains featuring the top 25

fnishers from around the world.

toughmudder.com

Spartan Race is a series of events that include obstacles such as crawling

in mud under barbed wire. Races are timed, and the penalty for not complet-ing an obstacle is 30 burpees. With four diferent levels of competition, there’s a race for all ftness levels. The highest

is the Spartan Death Race, a more than 48-hour challenge that includes a

waiver that states, “You may die.”

warriordash.com

TIME TO GET DIRTY



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OLYMPIC

THE SETUP THE PULL RECEIVING THE BAR

3

THE SETUP

1Start with your feet

hip-width apart directly under the bar. Bend over and grab the bar with a very wide grip (depending on your height and

P H O T O G R A P H Y B Y R O B M A C K L E M

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CNOTHING CAN MATCH OLYMPIC LIFTING

FOR OVERALL POWER AND STRENGTH

DEVELOPMENT. MASTER THE SNATCH

AND THE CLEAN AND JERK WITH

OUR STEP-BY-STEP GUIDE.

BY JIM SCHMITZ, HEAD COACH OF TEAM USA (’80, ’88, ’92)

Once you have secured control of the barbell, stand erect, extend-

the snatch is not considered complete until the lifter is completely motion-less. Drop the bar in a clear area.

Lift with your legs, glutes, and back, keeping the bar very close

Once the bar is above your knees, accelerate with power

As you extend, shrug your shoulders and “pull” yourself

As the bar passes your head, turn your wrists over and push the bar

THE STAND

THE SNATCHFor the snatch, the lifter takes

the barbell from the floor to an overhead position in a

single motion. It’s one of the most explosive and athletic movements in all of sports.

Looks can be deceiving, though; the snatch is a finesse lift. When executed perfectly, heavy weight feels light.

BONUS

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THE CLEAN

AND JERKThis lift starts with the barbell on the floor and

sees the lifter take it overhead in two separate motions, cleaning it to the

shoulders, pausing, and then jerking (or thrusting)

it overhead to a full lockout. The clean and

jerk is probably the single best lift for developing

strength and power, as it requires a big pull for the

clean, a big front squat to rise out of the squat

position, and a tre- mendous overhead press to complete the jerk with

a heavy weight.

2Explo-sively

lift the bar by extending your hips, knees, and ankles.

5Drop your

hips under the bar to get into position to receive the bar.

3As the bar rises, it

will brush your thighs. Build speed during this portion of the lift.

4Thrust your hips

forward to full extension, creating momentum to pop the bar up.

TECHNIQUE IS EVERYTHING: START WITH

AN EMPTY

BAR BEFORE

ADDING

WEIGHT.

THE SETUP

1Set your feet at hip

width under the bar, then bend over and grab the bar with a shoulder-width grip. Drop your hips into a squat position with your back fat, and hips higher than your knees.

1

OLYMPIC MUSCLE

THE PULL

KHADZHIMURATAKKAEVwon the 2011

World Weightlifting Championships with a

232kg (511 lbs) clean and jerk and 198kg (437 lbs)

snatch in the 105kg (231 lbs) class.

READ MOR

E

BONUS



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RECEIVING THE BAR

THE JERK

9

backward.

10

Your head returns to the

YOU CAN PRACTICE

THE CLEAN AND

THE JERK AS

SEPARATE LIFTS.


6

OLYMPIC MUSCLE

6“Catch” the bar

across the meat of your front deltoids, con-trolling it with your fngers.

7Keep your

weight on your heels. You’ll have the most power from this position.



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C R E D I T H E R E2 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4

C

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THE ARMY

FITNESS PLAYBOOK

Scrapping the RUN-TILL-YOU-PUKE REGIMEN

of yesteryear, the U.S. ARMY’s Physical

Readiness Division (PRD) has combined

old-school training tactics with cutting-edge

exercise science to crank out brigades

of physically ft, battle-ready soldiers.

BY ERIC VELAZQUEZ, N.S.C.A.-C.P.T.

PHOTOGRAPHS BY DUSTIN SNIPES

SHOT ON LOCATION AT GOLD’S GYM, VENICE, CA


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GRIP STRENGTH TESTToday’s soldiers are being trained to handle whatever is thrown at them. To that end, they are not exclusively limited to the programs in the ofcial FM 7-22 manual. Model Kyle Clarke, a veteran himself, demonstrates a timed grip strength test that can be added to any session.


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ARMY BODY

C

RE

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OO

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B

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EI

GH

SSave for the epic tale of Phidippides running 26.2 miles to Athens to

report the Greek victory over the Persians in the Battle of Marathon,

you’d be hard pressed to fnd such examples of requisite endurance in

modern combat. Today’s conficts are usually marked by shorter skir-

mishes in myriad settings, where dashes to cover, climbing over walls,

negotiating uncertain terrain, and hurdling barriers are invaluable job

skills. These predominantly anaerobic tasks call for specifc, structured

training that stands in stark contrast to what your grandfather did to

prepare for D-Day. ¶ The U.S. Army has taken the lead in developing a

training curriculum based on what they call warrior tasks and battle

drills, or WTBD, universally crucial skills for combat success and surviv-

al. ¶ Frank Palkoska, the division chief for the Army’s Physical Readiness

Division (PRD) at Fort Jackson, SC, is the co-author of FM 7-22, the ser-

vice-wide feld manual for prepping soldiers for the physical rigors of war.

He believes that Physical Readiness Training (PRT)—which includes jumps,

sprints, and more functional exercises—will not only reduce the incidence of

injuries with a largely unft recruiting class but will also produce a leaner, ft-

ter fghting force that provides an instant upgrade to U.S. national security.


ALTERNATE QUARTER- TURN JUMPFrom a partial squat position, quickly jump and twist the hips 90 degrees to the left, while keep-ing your torso facing forward. Quickly jump back to center, then again to the right.


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“There’s no question this type of training makes us

safer,” Palkoska says. “Since the 1980s, we’ve had this

three-event test that measures performance in run-

ning, pushups and situps. Well, people have a tenden-

cy to train toward the test—not to train for mission.

We had created an overemphasis on sustained running

and muscular endurance. But most programs ignored

speed, power, and stability.”

Not anymore. Soldiers in today’s Army—all the way

from recruit-level to Special Operations—are being

held to a higher standard, one more closely associated

with the regimens of elite athletes than boot-clad GIs.

RISE OF THE TACTICAL ATHLETE

Palkoska and Steve Van Camp, PRD’s chief of doctrine,

decided that it should be the Army’s goal to develop

soldiers that left service without injury in far better

shape than when they entered. To do this, they needed

to start approaching their preparation with the same

structure and resources as professional athletes, some-

thing easier said than done with budget restrictions

and age-old traditions to contend with.

“Law enforcement, fre, or military, they need to be

considered athletes because they are,” says Palkoska.

“But there’s a few problems. One, they don’t typically

train like athletes. Two, they don’t rest like athletes.

Three, they don’t eat like athletes. Four, they don’t get

paid like athletes.”

Palkoska and Van Camp worked with the National

Strength and Conditioning Association’s (NSCA) ef-

fort to develop specialized training for these groups.

The NSCA eventually rolled out the Tactical Strength

and Conditioning (TSAC) curriculum and certifcation

that has helped many services better prepare its ranks

for the tasks it will encounter on the job.

“If we wanted to rank all of the core elements,

training would be last,” Van Camp says. “Recovery

and nutrition are more important. If you don’t get

enough rest, you can’t perform well and your muscles

don’t repair.”

But to spawn a generation of rugged tactical athletes,

PRD had to do more than say, “run less and rest more.”

Just as football receivers practice aggressive plant-

and-cut drills to run crisper routes, soldiers rehearse

tasks that take place in combat. And when lives count,

minutiae matter. Moving under fre, for example, has

been broken down into several essential elements. To

do it right, a soldier may be called upon to “run fast

under load, jump, bound, crawl, push, pull, squat, roll,

PULLUP + LEG TUCKHang from a pullup bar with a mixed grip. Pull up with the arms while simultaneously raising the knees toward the chest until the elbows touch the thighs just above the knees.

SUMO SQUATHold a kettle-bell with two hands and let it hang straight down. Take a wide stance and squat low until the kettlebell almost touches the foor. Push through your heels to return to the start.


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ARMY BODY

stop, start, change direction, and get up and/or down.”

If you’re defcient in any of these components, your

chances of eating a round from an insurgent’s AK-47

rise dramatically.

FM 7-22 addresses each of those indispensable skills

through a broad range of exercises that Van Camp

and Palkoska have charted out in a very detailed,

periodized program encompassing several workouts,

each with a purpose that transcends the pursuit of

bigger pecs. The conditioning drill laid out here, for

example, focuses on power, coordination, and agil-

ity, so don’t expect to see any barbell curls. Instead, it

calls for single-leg deadlifts and sudden sprints to fee

small-arms fre, half squat laterals to gain position on

an enemy in a close-quarters fght, and tuck jumps to

build the explosive power required to clear a low wall

during a foot chase.

And it’s all done without the need for a state-of-

the-art ftness facility. Soldiers at Fort Jackson have

swapped out posh digs for kettlebells and pullup

bars. They are simple, crude, and efective and are

thus a few of PRD’s favorite things. And while

there is some machine work present in FM 7-22,

a soldier’s body is still his best piece of equipment.

Pushups, lunges, jumping jacks, and burpees—which

have all been around since Patton—still exist in this

Army’s ftness curriculum.

Both Palkoska and Van Camp are quick to point out

that there’s nothing wrong with running. But soldiers,

they say, are better served by doing it in a way that

benefts mission performance, not just their two-mile

run time.

“Running is fne,” says Van Camp. “If you’re going

to do it, a good way to plan your week would be to

run at your ability one day a week for 20–30 minutes

straight. Another day, walk under load with a weight

vest. Another day, do sprint work. If you break it up

this way, you’ll be less likely to get injured and you’ll

see more beneft. You’ll have worked on energy sys-

tems that bufer lactic acid...there has to be balance.”

Perhaps not surprisingly, the Army’s body-armored

homeland defenders are becoming increasingly faster,

stronger, and more agile than their enemies. Raw

physical dominance has been added to the Army’s

already-lethal combination of tactical superiority and

advanced weaponry. The realities of combat, Palkoska

says, have warranted this revolution in exercise ethos.

No more “training to the test,” but rather toward deci-

sive victory.

What is perhaps most telling of that storied run to Ath-

ens is what happened to Phidippides after he conveyed

his message: He collapsed and died of exhaustion.


SUPINE BODY TWISTLie on the foor holding a kettlebell with a neutral grip, your knees bent at 90 degrees, thighs perpen-dicular to the foor. Rotate your torso to the left while rotating your legs to the right, then reverse directions and repeat.


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You push. You pull. You strive to crush plateaus and forge progress

worthy of the sacrifi ce. But all this effort is wasted without the proper

nutrition. It’s a fact: Muscles that work hard need the highest-quality

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ARMY BODY

Perform fve reps of each exercise (fve on each side for unilateral moves), moving through the circuit without rest. Repeat the circuit two or three times total. When you can complete the entire circuit three times with ease, bump your rep range up to 6-7 to increase the challenge to working muscles. This will increase your caloric burn and mus-cle breakdown, setting the table for greater adaptation and changes to body composition.

BEING “ARMY STRONG”

is only the beginning of

operational readiness.

To do everything that a

soldier needs to do well,

you also need to train

your body to be quick,

agile and powerful. FM

7-22, the Army’s author-

itative feld manual for

exercise, lays out a host

of programs that devel-

op soldiers in physical

totality. These two work-

outs, each with diferent

aims, constitute a snap-

shot of the curriculum

that the Physical Readi-

ness Division (PRD) has

set forth.

WORKOUT 1

CONDITIONING

DRILLKnown as Conditioning Drill 3 in the pag-

es of FM 7-22, this workout is designed

to improve power, coordination, muscu-

lar strength and endurance, and agility.

It is a more advanced drill not typically

done by new recruits, which, if done to

the letter, is certain to challenge all but

the most elite athlete. “The sequence of

exercises is important because the early

moves prepare muscles for the later

ones,” says PRD chief of doctrine Steve

Vancamp. “You’ll move from one exercise

to another without rest. It’s very P90X-

ish in nature.” This drill encompasses

many of the WTBD’s warrior tasks and

battle drills that have been identifed as

crucial to mission success.

1. Y Squat

2. Single-leg Deadlift

3. Side-to-Side Knee Lifts

4. Front Kick Alternate Toe Touch

5. Tuck Jump

6. Straddle Run

7. Lateral Half-Squat

8. Frog Jump

9. Alternate Quarter- Turn Jump

10. Alternating Jump Lunge

EXERCISE

FRONT KICK ALTERNATE TOE TOUCHRaise the right leg out in front of you until it is parallel to the ground while simultane-ously bending forward at the waist, extending the left arm forward, and reaching with the left hand toward the right foot. Switch sides with each rep and move quickly.

3 2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4WorldMags.netWorldMags.net

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ARMY BODY

WORKOUT 2

STRENGTH CIRCUITFrank Palkoska, division chief for the Army’s Physical Readiness Division, believes

that strength is an overlooked component of soldier training. This basic circuit,

which calls for you to perform reps of a given exercise continuously for 60 sec-

onds, builds functional total-body strength and trains proper movement patterns.

And while dumbbells can be used for the routine, Palkoska recommends kettle-

bells. “Unlike dumbbells or barbells, kettlebell handles are much thicker, which also

develops grip strength, a key asset for soldiers in the field,” he says. “It is a differ-

ent challenge altogether to become proficient at wielding ungainly equipment.”

1. Sumo Squat

2. Straight-leg Deadlift

3. Alternating Lunge

4. Alternating Stepup

5. Pullup

6. Floor Press

7. Bentover Row

8. Overhead Press

9. Supine Body Twist

10. Pullup + Leg Tuck

EXERCISE

For this circuit, you’ll perform reps continuously at each station for 60 seconds. On resistance exercises, choose a weight that you would normally be able to handle for about 15 reps. Rest only as long as necessary to get to the next exercise. “Keep the reps rhythmic and smooth,” says Vancamp. “It may take a few times through to determine the proper load needed.”

You can fnd the Army’s entire periodized PRT plan,

demonstration videos, and more at the

Physical Readiness Division’s website:

http://www.armyprt.com/


STRADDLE RUNBound forward and to your left at a 45-degree angle, landing on your left foot. Quickly press through your left foot to bound forward and to the right. Repeat that sequence, then do the same in reverse, bounding backward at 45-degree angles, alternating feet.


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MUSC

3 6 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4

Summer’S here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it hap-pen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conven-tional. Each of these delicious burgers is packed with enough protein and nutrients guaran-teed to fill up your belly while helping you fill out your frame.

Get JACKeD with six new burGer reCipes from the worlD’s top Chefs

8 oz lean ground turkey (salt and pepper)

2–3 oz triple crème brie¼ cup baby spinach2 slices beefsteak tomato2 brioche buns For Curry Aioli

½ tsp madras curry powder

1 cup mayo1 tsp jarred roasted garlicLemon juice, salt, and

pepper to taste

1. Combine all ingredients for curry aioli sauce. Brush onto brioche buns.

2. Grill turkey patty until cooked through (5–6 minutes on each side).

3. Melt cheese on burger and then build ingredients on brioche bun and serve.

turKey burGerSERVES 4

Calories

821CarBs

42GFaT

59GProTeiN

32G

By DAVID MyERS

exeCutive Chef, CoMMe Ça, LoS aNGeLeS

BY BEN RADDING • PHOTOGRAPHs BY sAM KAPLAN

MU7014_FE_BURGR.indd 36 6/13/14 3:59 PM


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CLE KEEP IT

CLEAN

Serving any of these burgers without a bun reduces the

carb count by an average of 23g and 123

calories.

▲



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FO

OD

S

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B

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1½ lbs ground bison

1 tsp ground cumin

Ground black peppercorns

Kosher salt

½ cup crumbled smoked

cheddar

4 hamburger buns

Herb Puree

½ cup green onion

½ cup basil, fresh

½ cup cilantro, fresh

2 cloves garlic

¼ cup plus 2 tbsp olive oil

¼ tsp ground black pepper

1 avocado, cut into slices

Kosher salt

Ground black peppercorns

1. Preheat a large oven-safe

skillet under medium heat

in your oven’s broiler.

2. in a bowl, combine ground

bison, cumin, and ground

pepper and combine well

by hand. form 4 equal-size

patties and set aside.

3. add all herb puree ingredi-

ents to food processor and

process until smooth.

Spread evenly on the

insides of the buns.

4. Season with salt and place

as many patties as will fit

comfortably in the skillet.

allow to brown on one side,

approximately 2–3 minutes,

and flip. add crumbled

cheddar and place in oven

under broiler. Cook to

desired doneness.

5. assemble the burger as

pictured and serve hot.

Calories

709

CarBs

28GFaT

46G

ProTeiN

40G

By CHEF ROGER MOOKING • hoSt of CooKiNG ChaNNeL’S MaN fiRe fooD

SERVES 4

MUSCLE MEAT

bison burGer



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D’ArtAGnAn

dartagnan.com

broKen

Arrow

rAnCh

brokenarrow ranch.com

mArx

fooDs

marxfoods.com fossil

fArms

fossilfarms.com

1 lb lamb shoulder, freshly ground

4 six-inch skewers

4 Greek pita bread flats

4 tbsp hummus

4 tbsp harissa or sambal oelek

FetA sPreAd

1/3 cup goat’s milk yogurt1/3 cup feta cheese, crumbled

¼ cup pickled peppers, chopped

¼ tbsp garlic, chopped

½ tbsp kosher salt1/8 tbsp ground black pepper

1 tbsp lemon juice

seAsoning

½ tsp ground cumin

½ tsp dried oregano

½ tsp kosher salt

VegetAble & PiCkle sAlAd

1 cup lettuce, julienned thin

1 cup cherry tomatoes, halved

30 mint leaves

½ cup dill pickle, sliced thin

1 tsp olive oil

1 tsp lemon juice

1. Preheat your grill. Divide the 1

lb of ground lamb meat into 8

equal parts. Roll each portion

into an oblong meatball.

Skewer then lightly oil, and

season with kosher salt. Grill

for 3 minutes then flip and grill

for 2 more minutes. Remove

from the grill and rest.

2. Combine feta spread

ingredients and mix well.

Cover and refrigerate.

3. Combine the seasoning

ingredients.

4. Grill the Greek pita to heat

through and toss the salad.

5. Spread hummus and harissa

on pita. assemble as pictured,

topping with feta and sea-

soning.

Calories

364

CarBs

25GFaT

23G

ProTeiN

19G

flAtbreAD lAmb burGer SERVES 4

By CHEF MARK FULLER • Ma’oNo, SeattLe

WHERE

TO BUY

We realize some

of these meats like

elk can’t exactly be

found in a typical

grocery store. So

if you’re not game

to shoot your own

dinner, Mark Fuller,

chef and co-owner

of Seattle’s Ma’ono,

gave us some sites

where you can

order the meat

you need.

▲



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1½ lbs fresh salmon fillet

1 tsp sriracha sauce

1 tsp seafood seasoning

2 eggs, well mixed or whisked

½ cup asian-style bread

crumbs

1–2 tbsp grape seed oil

1 lemon

1 cup shredded romaine lettuce

½ cup rémoulade sauce

4 five-inch buns

4 slices ripe tomato

8 slices bacon

french fries as side

1. finely dice salmon. add to

mixing bowl with sriracha,

seasoning, and eggs.

2. Mix all three. add small

amount of bread crumbs, if

needed. Portion into 4 even

flat cakes.

3. Preheat a griddle to 300 ,̊

add oil, dust exterior of

cakes with bread crumbs

and place in oil. Cook

on one side, allowing to

brown for 2-3 minutes, then

flip and repeat on the

second side. Drizzle with

lemon. Blend lettuce and

rémoulade sauce on the

side and toast the buns.

once cakes are golden

brown, assemble as

pictured and serve.

sAlmon bACon burGer SERVES 4

By CHEF ROBERt IRVINE • hoSt of fooD NetwoRK’S ReStauRaNt iMPoSSiBLe

Calories

746

CarBs

35GFaT

44G

ProTeiN

49G

MUSCLE MEAT



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2 lbs ground veal

¾ lb ground beef

2 eggs

4 tbsp worcestershire sauce

1 tbsp garlic powder

1 tbsp onion powder

Salt, white pepper, tabasco

1 Spanish onion, caramelized

3 plum tomatoes, blanched,

de-seeded, cut into

quarters, and cooked on

a rack at 300° till dry

2 tsp chopped parsley

4 slices provolone cheese

4 slices brioche cut one-inch

thick/large dice toast

sAuCe

1 cup Dijon mustard

2 tbsp whole-grain mustard

¼ cup blended oil

2 tbsp honey

3 tbsp red wine vinegar

Salt to taste

1. Mix meats with 1 egg,

worcestershire, and garlic

and onion powders and

form patties with hands,

then chill in the fridge.

2. Mix ingredients for sauce

in a mixing bowl and chill.

3. Mix bread and vinaigrette

in a warm sauté pan and

add onions, tomatoes, and

parsley.

4. Sear patties on high heat

till medium rare and top

with provolone and a

sunny-side egg.

5. Place the patty on top

of the warm bread, salad,

and serve.

Calories

1,055

CarBs

68GFaT

46G

ProTeiN

89G

pAtty melt mADAme SERVES 4

By CHEF JOHN FRASER • DovetaiL, NYC



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KNOW

YOUR

MEATS

Check out the macro values for all the meats used in

these recipes (plus a few others so

you can consider substitutions). All

info is for four-ounce servings.

1½ lbs ground elk

Black pepper, kosher salt

to taste

¾ cup feta cheese

½ cup Napa cabbage,

sliced thin

1 serrano chili, thinly

sliced

4 hamburger buns

CArAmelized onions

1 tbsp vegetable oil

1 large onion sliced

1 tsp kosher salt

1. Preheat broiler setting

in your oven to medium

heat and insert large

oven-safe pan.

2. form 4 equal-size

patties. Season elk

with pepper and salt,

then place as many

patties as will fit

comfortably in the

pan. allow to brown

on one side, approxi-

mately 2–3 minutes,

and flip. add crumbled

feta. Cook to desired

doneness.

3. for onions, set a

skillet to medium-low.

add oil, then onions,

followed by salt. toss

together and allow to

cook for 45 minutes.

Stir every 5 minutes

to ensure even cooking.

once browned and

softened remove from

heat, transfer to a

bowl and set aside.

4. assemble the burger

as pictured and

serve hot.

Calories

528

CarBs

29GFaT

24G

ProTeiN

42G

elK burGer SERVES 4

By CHEF ROGER MOOKING

Bison

Calories 164ProTeiN 24g

FaT 4g

ChiCken


FaT 9g

elk


FaT 2g

lamB

Calories 320ProTeiN 19gFaT 26g

lean Beef


FaT 4g

ostriCh


FaT 8g

turkey


FaT 9g

Venison


FaT 8g

Veal


FaT 8g

MUSCLE MEAT

▲



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http://www.reinforceyourpassion.com

http://www.promerasports.com/products/

http://www.reinforceyourpassion.com

http://www.promerasports.com



THE WILL TO WYNN

BY

DEAN STATTMANNPHOTOGRAPHS BY

JIM WRIGHT

Building muscle doesn’t always require lifting heavy objects. As world-

class gymnast Brandon Wynn proves, sometimes the only weight

you need is your own.

MU7014_FE_GYMNA.indd 44 6/13/14 3:44 PM


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TO

orld-Wynn

eight



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Wynn’s week is split into

strength workouts and gymnastics training, the

latter of which consists of

training various “skills,” or

routines, for each of his

six events. To perfect each

skill, he performs them with a slow

tempo in the frst half of the week and then

speeds them up in the second half to build

strength. Wynn says that you can substitute each

skill with a lift that you’d like to improve. “Your

lifts will improve fast with the

constant varying in tempo and rep range,” he says. “This structure also prepares your body for any style of

workout and is a great way to

prepare for any body-weight competition.”


THE WILL TO WYNN

long haul

Wynn can hold a handstand for up to an hour.

Wynn’S Body-

WEIghT WorKouT



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Sunday STRENGTH

exercise sets reps tempo

Pushup 3 5–7 Slow

Dip 3 5–7 Slow

Pullup 3 5–7 Slow

Inverted Row* 3 5–7 Slow

Squat Jump** 3 5–7 Slow

Sled Push 3 5–7 Slow

*Slow, with your back parallel to ground, feet on box, pull chest up to bar.

**Squat low to the ground, taking three seconds to descend, then jump as high as you can.

Monday


Skill 1 5 5–7 Slow



TuESday STRENGTH


Pushup 3 5–7 Slow

Dip 3 5–7 Slow

Pullup 3 5–7 Slow

Inverted Row 3 5–7 Slow

Squat Jump 3 5–7 Slow

Sled Push 3 5–7 Slow

WEdnESday REST

ThurSday


Skill 115 5–7 Fast

Skill 2 5 5–7 Fast

Skill 3 5 5–7 Fast

FrIday STRENGTH


Pushup 3 10-12 Fast

Dip 3 10-12 Fast

Pullup 3 10-12 Fast

Inverted Row 3 10-12 Fast

Squat Jump 3 10-12 Fast

Sled Push 3 10-12 Fast

SaTurday REST

SLOW: Take three seconds on the way down, one second on the way up.

FAST: Take one second on the way down, one second on the way up.

Substitute gymnastics skills with lifts you want to improve.

WorKouTS

lEan and MEan

Wynn weighs 164 pounds, but at less

than 5% body fat, his muscles appear huge.



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“THE SLIGHTEST CHANGE IN My BoDy WEIGHT CAN HAvE A HUGE IMpACT oN

My pERFoRMANCE.”

rIppEd FuEl

Much like a bodybuilder, Wynn advo-cates a diet of whole foods: lean protein, complex carbs, healthy fats, and vegetables.

THE WILL TO WYNN



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2014 WINTER CUp CHALLENGE

1st, Still Rings

2013 WoRLD CHAMpIoNSHIpSBronze, Still Rings

2012 WINTER CUp CHALLENGE

1st, Still Rings

2011 NCAA MEN’S GyMNASTICS

CHAMpIoNSHIpS 1st, Still Rings

(nCAA Champion)

2011 NISSEN- EMERy AWARD

FINALIST

2011 NCAA ALL-AMERICA HoNoRS (4)

2010 vISA U.S. NATIoNAL

CHAMpIoNSHIpS1st, Still Rings

(national Champion);

3rd, All-Around

2010 NCAA MEN’S GyMNASTICS


(nCAA Champion)

2010 NCAA BIG TEN

CoNFERENCE EvENT


(Big Ten Champion)


dEFInIng

MoMEnTS

“The definition of fit is not being highly skilled in one aspect. It’s being able to do several things well.”

Gymnastics Career

Highlights

WynnIng

THE WILL TO WYNN



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BUILD

AND BURN

So you don’t CrossFit. Well, you don’t need to train in a box or follow the official Workout of the Day to reap some of the benefits that Cross-Fit has to offer—namely increased work capacity and lean muscle to show off at the beach. These four simple but brutal WODs will blast fat off your frame and build you up in all the right places.

Written and demonstrated by NATE FORSTER

P H O T O G R A P H S B Y J A M E S F A R R E L L

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GR

OO

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NG

BY

RE

BE

CC

A C

AS

CI

AN

O

EVERY TRAINER recommends

pullups. But ask what kind, and

the arguments start. There are

those who believe you should

do only dead-hang pullups, to

work the lats and arms. Then

there are those (especially

Cross-Fitters) who use kipping

pullups—not to isolate muscles,

but to accomplish more work

in less time, turning pullups into

a conditioning tool.

But the debate is pointless:

There’s a place for each tech-

nique—the right tool for the right

job. So keep both tools, and add a

third that’s even more intense: the

butterfly pullup, which moves the

body in an elliptical pattern so you

can rapidly string together reps.

THE BUTTERFLY PULLUP

1. Grab the bar with a wide grip

and “hollow out,” tightening your

quads, abs, and glutes.

2. Pull your body up and back.

3. Powerfully kick your legs at the

ground while pulling up.

4. Finish with your chin over the

bar. As you fall back down, imme-

diately kick your legs forward to

start the next rep.

THE BUTTERFLY PULLUP WORKOUT

HOW TO DO IT

Complete five total rounds; keep rest

periods as short as possible, and record your time for future

reference

EXERCISE REPS

Barbell Clean 5

Burpee 10

Butterfly Pullup > 15

1 2

3 4

FEEL IT

BURN

Don’t laugh at a kipping pullup until

you try one; they work the lats and

bis to great effect.



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CROSSFIT IS KNOWN FOR

advocating compound move-

ments that use three or more

major muscle groups in a single

exercise. Here, we’ll focus on

a move CrossFitters call the

“thruster,” essentially a front

squat that finishes with an over-

head press—a full-body move

that emphasizes the quads,

glutes, core, and shoulders.

One great feature of the

thruster is that you can perform

it with many different pieces of

equipment —for instance, kettle-

bells and dumbbells work just

as well as the barbell prescribed

in the famed Fran benchmark

workout. If you don’t have

access to a gym, cinder blocks

or sandbags can also serve as

resistance for thrusters.

HOW TO DO IT

You need a 95-pound barbell and a pullup bar

THE THRUSTER WORKOUT

Also known as “Fran,” this diabolical

couplet of thrusters and pullups

works like this: Do 21 thrusters with

a barbell loaded to 95 pounds, then

do 21 pullups (you can kip). Repeat for

15 reps of each move, then 9. Record

your time and try to lower that time

every time you approach the WOD.

THREE MINUTES is a benchmark

time you should shoot for.

If you wind up taking more than

10 minutes, however, don’t be

afraid to drop the weight and work

your way back up once you cut your

time to under 10 minutes.

PERFECT

FINISH

The barbell should be locked out

overhead, in line with your ears or slightly behind.



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SOME OF LIFE’S most impor-

tant lessons are learned in grade

school: Share. Clean up after

yourself. Play fair. Gym class

taught these lessons, too—jumping

jacks are good cardio, hamstring

stretches help avoid injury. And, of

course, rope climbs build strength.

Rope climbs have, fortunately,

experienced a revival in recent

years as a staple in many CrossFit

workouts. The dynamic move

can be added as a finisher or

pre-exhaust exercise for back,

biceps, shoulders, and forearms.

The continuous tension provides

a unique training stimulus that can

help you break through an arm-

growth plateau.

THE ROPE CLIMB ARM WORKOUT

HOW TO DO IT

You need a climbing rope and a rack

of dumbbells

EXERCISE SETS REPS

Rope Climb > 5 3

Hammer Curl 4 10–12

Lying Triceps 4 10–12 Extension

Concentration 4 10 Curl (each arm)

French Curl 4 10

Supinating 4 15 Incline Curl

SUPERSET WITH Tate Press* 4 15

*Lie on a fat bench; hold a pair of

dumbbells on your chest with your

elbows fared out to the side. Engage

your triceps and extend your arms,

fnishing in a full lockout.

THE J

HOOK

Clamp your feet like this; one over, one under. You’ll

have more control over your climb.



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VOLUME ALONE won’t

carve out your abs. You

need dynamic moves

that force the muscle

fibers of your abs to

contract intensely.

CrossFit’s answer to this

is toes-to-bar. Calling

this move dynamic,

though, sells it short; it

not only places incred-

ible demands on your

core muscles, it also

builds your grip, arm,

and shoulder strength.

The move is trickier

than it looks, though,

so be sure to follow the

tips below, then try the

workout. Between the

core engagement of the

deadlift and toes-to-bar,

your abs are going to be

completely fried.

GRIP Place your

hands slightly

wider than shoulder

width, wrapping

your thumbs for a

secure grip—when

you kick your feet up, you don’t want to kick your hands.

FLEX

Squeeze both

your butt and abs,

creating a “hollow-

body” position with

your feet slightly in

front of your torso.

With these muscles flexed, your body’s ready to swing.

KIP

Kipping gen-

erates momentum,

taking your body

from the hollow

position to an arc

position. Open your

shoulders, squeeze

your butt, then drive with your hips.

TRAN- SITION

To transition from

backswing to up-

swing, simply drive

your knees toward

your elbows, then

extend your legs,

kicking your feet

toward the bar.

DOWN-SWING

As soon as your

momentum toward

the bar ends, pull

back into an arc

and squeeze your

butt to load your

hips and go right

into the next rep.

1 2 3 4 5

WRAP

IT UP

Grip is essential, so either chalk up your hands before

the set, or wrap the bar with tape.

TOES-TO-BAR

TIPS

THE TOES-TO-BAR WORKOUT

NATE FORSTER is a CrossFit gym owner and the co-owner of RhinoCo Group, rhinocofitness.com

HOW TO DO IT

Do five rounds

for time

EXERCISE REPS

Deadlift

(185 lbs) 15

Toes-to-Bar > 15



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mw

Strip off ex

yo

with met

MU7014_FE_METAB.indd 62 6/13/14 12:16 PM


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the

metabolic workout

The excess faT on your body is a lot like a nut

attached to a rusted-out bolt. You want to twist it off. You

need to twist it off. Chances are, you’ve tried everything you

can think of to unscrew it, but nothing ever seems to work.

It’s stuck—and so are you. When this happens, any machine or

auto repair shop worth its salt has just the last-resort solu-

tion on hand to get things moving: a blowtorch. When you

blowtorch a rusted nut-and-bolt arrangement, the intense heat

breaks the bond created by the rust, and it expands the nut so it

can easily be removed from the bolt. That’s how it works with

fat loss, too. When all else fails—when your diet and cardio

“solutions” aren’t solving a thing—it’s time to break out your

own blowtorch and get the lard off once and for all. Summer

is here, which means it’s time, yet again, to either show off the

work you’ve been doing all winter or hide the fact that you’ve

been slacking. We’re about to show you how to round into

the homestretch with a healthy dose of intensity by adding

metabolic circuit training to your regimen.

Strip off exceSS body fat and take

your conditioning to the next level

with metabolic circuit training.

B Y r o b F i t Z G e r a l D

p h o t o g r a p h s B Y Dy l a n c o u lt e r



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6 4 M U s C L E & F i t n E s s D i g i t a L i s s U E 2 0 1 4

metabolic

workout

utilizing dumbbells, the weight of which can remain

constant. In other words, you won’t need a ton of time,

space, or gear—just the desire to shred those last bits

of winter body fat and a plan to complete the job.

“If I showed you someone who trained with these

circuits for an extended period of time,” says Whitton,

an experienced amateur fghter who favors MMA-

style training for his clients, “you’d see how they look

and perform and you’d want those types of results for

yourself. If you want to be lean for summer, and you

want the kinesthetic awareness to control your own

body, this is how it’s done.”

hoW IT WorKs

Perform exercises consecutively with no breaks in

between; then rest for 60 to 90 seconds between

rounds—cranking out as many rounds as you can.

This doesn’t mean you should be hitting these circuits

every day, however. For most people, two or three hard

metabolic circuits per week will sufce, because you

can’t recover from this level of intensity in just 24 hours.

Additionally, the hampered recovery levels caused by

overtraining with metabolic circuits will negatively afect

your strength and mass-building workouts, because you

won’t be recovered enough to make signifcant progress

if you’re consistently running yourself into the ground

with anaerobic torture. Your body can’t hold up to it, and

tuck Jumpstand with your feet shoulder-

width apart, with your knees bent and your hands and

elbows in an athletic position. Jump as high as you can, tuck your knees into your

chest, then land as softly as possible. gather yourself

and repeat for reps.

ePoc ePIc

You may have heard about excess post-exercise

oxygen consumption (EPOC) in the past. EPOC is the

gas tank that powers your fat-stripping blowtorch,

because when the type of training we’re advocating

here induces an “oxygen debt” (a heightened need by

the body for oxygen to fuel recovery), it can increase

your metabolic rate for up to 16 hours after you train.

This means that when you’re done working out—

while you’re at school, at work, or sleeping—your

body is still looking to consume fuel sources for the

oxygen it needs to restore itself to a resting state of

equilibrium. The good news for you is that it does

this primarily through raiding fat stores.

“The EPOC efect does what steady-state cardio

can’t do,” says Ryan Whitton, a strength coach in

Austin, TX. “You still need some steady-state in your

program to enhance recovery and strengthen your

heart, but when it comes to stripping fat of your body,

nothing works like circuit training to manipulate the

speed at which your metabolism burns.”

Research has shown that the EPOC efect increases

along with the intensity level of the type of exercise

you’re performing. So, while you may burn more

calories during a low-impact 45-minute treadmill

session, you’ll afect your metabolic rate in a far more

profound way if you throw in two or three short-yet-

intense 10-minute metabolic circuits per week.

shredded

for suMMer

Whether you’re willing to admit it or not, metabolic-

style training is fun despite its high degree of dif-

fculty. The workouts move quickly, the exercises are

constantly changing, and it forces you to use your

entire body as a unit—the way it’s intended to move—

instead of performing the same repetitive moves for

set periods of time, à la steady-state cardio.

You can also train this way anywhere. Whether

you’re traveling, pressed for time, or you’d rather wait

until you’re home from the gym to receive your meta-

bolic ass kicking, most of the exercises in this set of

workouts involve just your body weight—with the rest

holding a pair o

explosivlevel, then pr



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your returns will begin to diminish in short order.

“The best way to get this done is to leave at least 48

to 72 hours between workouts,” says Whitton. “Too

many guys think that if they’re not in a constant state

of exhaustion, that they’re not going to burn enough

fat, but this isn’t the case. These workouts are about

quality as much as quantity. I’d rather see my clients

work themselves to exhaustion twice per week and

take the rest of the days of than train like this every

day, because all the positive changes to your body

happen during recovery periods.”

Now, this won’t be an easy six weeks. You’ll es-

sentially be working yourself to the bone twice per

week—getting more rounds in each time out—in

order to accelerate your results, so this isn’t a “less

is more” training scenario. That’s a good thing

according to Whitton. “Along with basking in the

glow of the EPOC efect,” he says, “when you even-

tually get of the foor and leave the gym, you know

you put in a hard day’s work, and that’s worth all

the efort.”

ExErcisE rEps

Medicine Ball Overhead Squat 10

Tuck Jump 10

Scissor Lunge 10

Skip and Scoop 20 yards there and back

Burpee with Tuck Jump 10

Pushup 10

Mountain Climber 10

Figure-4 Situp 10 each side

DB Burpee Clean and Press 10

DB Thruster 10

DB Snatch 10 each hand

DB Woodchopper 10 each side

workoutsTwo or three times per week, choose

one of the following workouts and perform as many rounds as you can.

1

2

3



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meDicine ball overheaD squathold a medicine ball with

both hands extended

directly over your head.

Push your hips backward and descend into a below-parallel squat, keeping your core tight and the medicine ball high. Explosively return to the

start position and repeat.

skip anD scoop

From a standing position,

move forward by driv- ing your right knee into your chest to begin the

skip. Land on the ball of your left foot, then immediately descend into a lunge with your

right foot forward. From

this position, explode

into another skip, this

time leading with your

left knee. repeat for 20

yards down and back.

“when you eventually

get off the floor and

leave the gym, you know

you put in a hard day’S

work, and that’S worth

all the effort.”

metabolic workout



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Living a healthy lifestyle gives me energy, confidence, and a passion to help others reach their own fitness and health goals. The ISSA home study program gave me the knowledge to help my clients feel better, look better, and improve the quality of their lives. Not only am I helping my clients transform their bodies, but I also boost their confidence and energy levels. I wake up every day feeling great about myself as a member of the ISSA organization, changing lives and making a positive difference! Without my faith and family support I could not be where I am today, and I am very grateful in doing what I have a passion in everyday.”


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6 8 M U s C L E & F i t n E s s D i g i t a L i s s U E 2 0 1 4

FiGure-4

situpLie on the foor

with your knees

bent. Cross one leg over the other

so the outside of your elevated leg,

just above your ankle, is resting on your other leg just

above the knee. place the hand op-

posite your elevated

leg behind your

head, then bend at

the waist and try to

touch your elbow to

your elevated knee.

repeat for reps on

both sides.

Dumbbell snatchstand with your feet shoulder-width apart and your knees slightly bent, holding a dumbbell in front of your thighs in each hand. Extend your ankles, knees, and hips to ex-

plosively raise both dumbbells overhead. You should feel

like you’re trying to throw them through the ceiling.

metabolic

workout



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metabolic

workout

“if you want to be lean for Summer,

and you want the kineSthetic

awareneSS to control your own

body, thiS iS how it’S done.”

scissor JumpFrom a standing position, jump into a forward

lunge, with your left leg forward, your right leg back, and your arms bent in a sprinter’s

position. From the bottom of the movement,

jump up, and in one motion, land with your

right leg forward and your left leg back.



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THE

ment of the weight (as opposed to the

symmetrical balance of a dumbbell)

provides a unique stimulus that most

trainees aren’t used to, meaning it’s

the perfect plateau-buster.

The program I’ve provided here will

have you training four days a week

for six weeks, with one workout for

Mondays and Thursdays and another

for Tuesdays and Fridays. Swings

are one of two movements that you’ll

do every day of the program. They

are metabolically demanding, recruit

several major muscle groups, and

THERE IS NO SECRET FORMULA.

You don’t need to spend your life

in the gym or buy any specialized

equipment to get bigger, stron-

ger, and slash your body fat at the

same time. The complete package

of functional and aesthetic muscle

actually resides on the opposite end

of the spectrum. The best solutions

are often the simplest, so no matter

how technologically advanced gyms

become, I’ll go to my grave knowing

one thing: Progress peaked with

the kettlebell.

With a history that dates back to

18th-century Russia, kettlebells lead

the pack of old-school training imple-

ments that have reemerged in recent

years. The Navy SEALs, San Diego

Chargers, San Francisco 49ers,

and the Texas Rangers are just a

few organizations I consult with as

the presi dent of the International

Kettlebell and Fitness Federation,

and all have embraced the methods

described here. I train with kettle-

bells exclusively—no other tool has

allowed me to stay muscular and

strong at 6% body fat. Best of all, I

never need a gym.

The kettlebell doesn’t look like

much—it’s just a cast-iron ball with a

handle—but the asymmetrical displace-


DON’T JUST GET BIG. BUILD SIZE, STRENGTH,

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GREATEST EXPORT : THE KETTLEBELL.

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MU7014_FE_KETTL.indd 72 6/13/14 5:55 PM


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WORKOUT

THEMOVES

Turkish get-ups

(shown) are explained on page

75. Proper form is

dependent on mobility, so stretch and foam-roll each training

day.

Power exercises like cleans and

snatches are included in both

sessions and will help you build total-

body strength and coordination.

Slower moves like the overhead

squat, one-leg deadlift, Turkish

get-up, windmill, and farmer’s hold

increase your time under tension,

so even though these sessions take

only 30–40 minutes, there’s enough

stimulus here to induce muscle

growth. There is no direct ab isola-

tion, but there’s enough indirect

core work—as well as a challenging

cardio component—to help carve out

your midsection.

reinforce key athletic movements:

hip flexion and extension.

If your gym doesn’t have a wide

selection of kettlebells, I recommend

logging on to ikff.net and purchas-

ing the two sets you’ll need for this

workout: a pair of 35-pounders and a

pair of 44-pounders. (You’ll also need

a 53-plus-pound set for the farmer’s

hold, but dumbbells work as well.)

,



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MONDAY & THURSDAY

WINDMILL

WINDMILL

Clean and press a kettle-bell overhead and keep your elbow locked out at all times. Stick your hips out in the direction of the locked-out arm and bend to the opposite side, keeping your core tight. Reach down and touch the foor with your free arm.

SWING*

one arm.

ONE-ARM

CLEAN &

PUSH

PRESS*

Perform a one-arm

your collar-

your body

be smooth, meaning the weight

onto your

your knees,

to press the weight overhead.

THE KETTLEBELL WORKOUT

BOTTOMS-UP CLEAN

2x5 each hand with 44-pound KB; rest 30 seconds between sets

WORKOUT APerformed every

Monday and Thursday

TWO-HAND SWING1x15 with 35-pound

KB; rest 30 seconds before moving on to the next move

FRONT SQUAT3x10 with two

35s ; rest one minute be-tween sets

ONE-HAND SWING1x10 each hand with

35s; rest 30 seconds be-tween each side

HAND-TO-HAND SWING

1x50 with 44s

ONE-ARM CLEAN & PUSH PRESS

1x10 each hand with 35s; rest one minute; then do 1x10 with each hand using 44s; rest one minute before moving on to next move

WINDMILL2x5 each hand with

35s; rest 30 seconds between sets

1

2

3

4

5

6

7



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TWO-HAND SWING

BOTTOMS-UP CLEAN

BOTTOMS-

UP CLEAN

Perform a

one-arm

clean, swing-

ing the weight

back between

your legs and

propelling it

upward, keep-

ing it close

to your body.

Finish with

the bottom

of the kettle-

bell facing

straight up.

TWO-HAND

SWING

In a wide

stance, hold

on to a kettle-

bell with both

hands. Bend

your hips

and swing

the kettlebell

backward like

you’re hiking

a football,

then explo-

sively extend

your hips to

swing the

weight up to

eye level. Use

momentum to

keep continu-

ous move-

ment through

all reps.

FRONT

SQUAT*

Clean two

kettlebells to

the rack posi-

tion. Squat

low, keeping

your back fat.

Press your

heels into

the foor and

engage your

glutes and

hamstrings

to return to

standing.

*NOT SHOWN

MONDAY & THURSDAY



WorldMags.net



HAND-

TO-HAND

SWING*

Perform a

one-arm

swing, and al-

ternate hands

with each rep.

SNATCH

Swing one

kettlebell back

between your

legs, then

reverse direc-

tion to propel

the weight

toward the

ceiling. When

the kettle-

bell reaches

eye level,

momentarily

loosen your

grip to slide

your hand

underneath

the kettlebell

as it continues

to swing over-

head. Finish

by punching

up toward the

ceiling and

locking out

your elbow.

DOUBLE

CLEAN*

Use hip drive

and pull from

your traps to

propel two

kettlebells

upward. Flip

your wrists

under the

weights as

they reach

your chest.

End in the

rack posi-

tion, with the

weights rest-

ing on your

forearms and

your hands

at your

collarbones.


THE KETTLEBELL WORKOUT

*NOT SHOWN

WORKOUT BPerformed every Tuesday and Friday

HAND-TO-HAND

SWING1x30 with 35s

OVER-HEAD

SQUAT3x10 with 35s; rest one minute

between sets

DOUBLE CLEAN

2x10 with 35s, then 2x10 with 44s; rest one

minute between

sets

ONE-LEG DEADLIFT

2x5 each leg with 35s, then 2x5 with 44s; rest one minute

between sets

TURKISH GETUP

2x5 each side with 35s; rest

one minute

between sets

SNATCH1x10 each

hand with 35s, then 3x10 with 44s, 1x25 with 35s; rest one min-

ute between sets

ALTERNAT-ING PRESS

2x10 each side with 35s, then 2x5 with 44s; rest one minute

between sets

FARMER’S HOLD

2x60 seconds with 53s; rest

one minute

between sets

ONE-LEG DEADLIFT

TUESDAY & FRIDAY

1

5

2

6

3

7

4

8



WorldMags.net



1

2

3

4

OVERHEAD

SQUAT*

Clean and

press two

kettlebells

overhead.

Keeping your

elbows locked

out and your

core muscles

tight, squat low

to the ground.

ONE-LEG

DEADLIFT

Hold a kettle-

bell in your

left hand and

bend your left

knee. Reach

for the ground

with the weight

and lift your

left leg out

straight behind

you. When

the weight

touches the

foor, reverse

direction.

ALTERNATING

PRESS*

Clean two ket-

tlebells to the

rack position.

Press the right

kettlebell

overhead,

rotating your

hand so your

palm faces

forward at the

fnish. Alter-

nate arms until

you hit 20

total reps.

FARMER’S

HOLD*

Stand up

straight hold-

ing 53-pound

kettlebells

or 55-pound

dumbbells for

one minute.

*NOT SHOWN

TUESDAY & FRIDAYTHE TURKISH GETUP

out at all times with your eyes on the weight, in this sequence:

Shift your weight to your left elbow. Extend

your elbow so that you are propped up on your free hand.

Press your right foot into the foor to extend

Lie on the foor with your right knee bent, your right arm raised holding a kettlebell. Stand up, keeping the weight locked

your hips of the ground.

Swing your left foot back behind you so that your left knee is on the foor.

Take your free hand of the foor.

Stand up, then reverse the process step by step.

BONUS

P

LAY VID

E

O



WorldMags.net

http://www.muscleandfitness.com/workouts/legs-exercises/videos/turkish-getup



From the Editors of Men’s Fitness comes

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UNIQUE NEWGEAR PICKS

WE FIX A READER’S WORKOUT

THE BEST TRX ABS WORKOUT

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A DIFFERENT WAY TO CURL

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WORKOUTS, SPORTS, GEAR, AND SUPPS

Arden Cogar Jr. never does cardio. He doesn’t have to. At 5’11”, 275 pounds,

the Stihl Timbersports lumberjack athlete says he’s in the best physical

shape of his life at age 44. by Stefen Lovelace

MU7014_ED_OPENX.indd 79 6/13/14 6:30 PM


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“ANYONE WHO WATCHES ME cut an underhand log in 25 seconds knows I don’t need cardio,” says Cogar, one of the sport’s premier athletes. “My coach in 2007 said ‘Why waste your time on a treadmill or running, when you can save that energy to condition yourself for events?’ ”

Cogar competes in the Stihl Timbersports Series, which features the top lumberjack athletes in the world in six events that test their skills in chopping wood with axes, and cutting through 16-inch logs with heavy chainsaws.

Cogar trained like a bodybuilder until he hit his mid-30s and began entering lumber-jack competitions. Now, he begins all of his workouts with an explosive movement such as a snatch or clean and jerk. He follows this up with an overhead strength exercise, then he squats, and finishes with a pulling motion from the floor.

“I am very deliberate and obsessive-compulsive about my training,” says Cogar, who sticks to these main progressions every time he trains.

While prepping for an event, Cogar will “event train” two to three times a week, but strength train five times a week in the offseason, with only one event train-ing session a week. He also does a lot of yoga, tai chi, and foam rolling to stay limber and promote recovery. He needs it from his heavy training sessions; he squats upward of 500 pounds, deadlifts 800-plus, and overhead presses an astonishing 400 pounds, all the while working up to 250 pounds for his Olympic lifts.

ARDEN’S WORKOUT

EXERCISE SETS REPS

Power Clean (Warmup) 5 3

WORK SETS 3 3

Kettlebell Seesaw Press* (Warmup) 3 10 (each)

WORK SETS 3 10 (each)

Front Squat (Warmup) 3 5

WORK SETS 5 5

Deadlift (Warmup) 3 4

WORK SETS 3 5-10

*Clean two kettlebells to your shoul-ders, then press the right bell up. Lower it, then press the left bell up.

EDGE NEWS

ABOUT

ARDEN

AGE: 44HEIGHT: 5'11"

WEIGHT: 275 LBSRESIDENCE:

CHARLESTON, WVFACEBOOK:

ARDEN.J.COGER

CO

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TE

SY

ST

IH

L T

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PO

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READ MOR

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BONUS

MU7014_ED_OPENX.indd 80 6/13/14 6:30 PM


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http://www.muscleandfitness.com/news-and-features/athletes-and-celebrities/how-get-lumber-jacked



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THE BRAINCHILD of former Navy SEAL Randy Hetrick, the TRX suspension trainer is a simple yet ingenious device that allows you to effectively train your whole body using only its own weight for resis-tance. Thanks to its light weight and portability, the TRX system can be deployed anywhere there’s a secure hook or bar of sufficient height. At home you can attach it to a chinning bar. If you’re outdoors you can loop it around a sturdy tree limb.

Because of the instability inherent in supporting oneself with straps, the TRX is particularly ideal for ab training. Whether you’re holding onto the strap handles or bracing your

heels within them, you can effec-tively hit your entire midsection, including the deeper core muscles, using this handy device.

The plank is a classic core builder and a favorite among the yoga set. But with a TRX you can ratchet up the intensity of this move, turning it from one that’s static to some-thing more dynamic. To the right is a plank-centric workout we’ve designed that takes full advantage of TRX training, creating a circuit that will have not just your midsec-tion quivering, but also your triceps, pecs, and delts, all of which come into play as you support your upper body above the floor.

Abs adapt quickly—and traditional moves will take you only so far. This suspension workout will break you out of your funk. by Shawn Perine

TRXPike Plank

EXERCISE REPS

TRX Pike Plank* 30 sec.

TRX Plank 30 sec.

TRX Spread Eagle Plank 30 sec.

Double Crunch** 20

*Exercise pictured

**This is a crunch and a reverse crunch performed as one exercise.

THE WORKOUT

QUICK TIP

Brace your abs and bend your hips, bringing your torso

to vertical and pushing your butt toward the ceiling.

Perform each plank variation for 30 seconds each without resting in

between and go right into the double crunches to finish it off. Rest two

minutes between each circuit, and perform three total circuits.

E D G A R A R T I G A / W O N D E R F U L M A C H I N E

EDGE ABS AND CORE

READ MOR

E

BONUS

MU7014_TR_ABSCO.indd 84 6/13/14 5:48 PM


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http://www.mrolympia.com

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S I L V I A C O R T E S8 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4

Flip your wrists when you curl for an alternative approach to biceps training. with James Grage

ASK AND WINSubmit your question at muscleandftness.com/

60seconds for the chance to win assorted

BPI products.

Reverse Psychology

I’ve been there, Jeff. Most

serious lifters have at some

point. I smashed my biceps

with dropsets, forced reps,pyra-

mids, etc., but nothing worked to

break the plateau. It wasn’t until I

learned to train smarter (lighten the

load), use better form, and a better

mind-muscle connection that I

started to break past that plateau.

EDGE 60 SECONDS TO FIT

EXERCISE SETS REPSStanding Barbell Curl (wide grip) 2 21*

Dumbbell Preacher Curl 3 8-10

Incline Dumbbell Curl 3 8-10

Reverse-grip Barbell Curl 3 8-10

*Do 7 bottom-half reps, 7 top-half reps, and 7 full-range-of-motion reps.

“I’ve trained my biceps for years and can’t grow. Any ideas on how to help me put on size?”-JEFF W., COLORADO

BONUS

PLAY VID

E

O

One great exercise I added to my

repertoire was reverse curls,

which work the brachialis muscle,

and put the biceps at a mechan-

ically disadvantaged position,

forcing them to work harder. To see

it in action, click on the video button

above, then try the workout below.

A

WORKOUT


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http://www.muscleandfitness.com/videos/60-seconds-fit/60-seconds-fit-how-do-i-get-bigger-arms




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D U S T I N S N I P E S

GENE’S OLD WORKOUT

EXERCISE SETS REPS

1 Prisoner Squat 4 8–12

2 Glute Bridge 4 8–12

3A Pushup 3 20

3B Pullup 3 To failure

3C Plank 3 Hold 60 sec.

4A Bench Dip 4 15

4B Pushup w/Feet on Bench 4 10

Do exercises marked with letters in sequence.

M&F RATING: B+

GENE’S NEW WORKOUT

EXERCISE SETS REPS

1A Single-leg Glute Bridge 4 8–12

1B Prisoner Bulgarian Split Squat 4 8–12

2A Close-grip Pushup 4 6

2B Chinup w/4-second negative 3 3

3A Hindu Pushup* 4 10

3B Two-bench Dip** 4 Failure

4 Plank 3 Hold 60 sec.

*Push hands into the foor so your hips move back and your butt rises. Perform pushup in an arcing motion, moving your body down and forward, then up again.

**Place your hands on separate benches and perform dips.

Constant FlexGene G., from New York, NY, sent us his workout to tweak.

Here’s what we did to it. by Michael Schletter, C.P.T.

Switch hand positions on pullups and pushups to recruit diferent muscle fbers each time.


THE FIXOUR ADVICE

Do the squat and glute bridge one leg at a time;

this engages more muscle fibers and will target any

weaknesses on each side.

EDGE RATE MY WORKOUT

MU7014_TR_RATMY.indd 88 6/13/14 5:11 PM


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CO

UR

TE

SY

O

F R

EE

BO

KEDITORIAL

You vs. You

MARK BARROSOis an editorial assistant for M&F.

Twitter: @Mark_Barroso

YES, I AM A FITNESS enthusiast, but that doesn’t mean I give all areas of fitness equal time. I’ve been lifting for about seven years and never did much distance run-ning during that time. After registering for the 2014 Citi Field Spartan Race in New York—my first-ever obstacle course race (OCR)—I was concerned about the three-mile run. Having played high school and college football, I was comfortable with the “stop-and-go” nature of the obstacles—and I knew I could jog three miles on a treadmill—but figured the combination of obstacles and distance running would gas me. And once you’re gassed and start failing at obstacles, Spar-tan races get even worse: If you don’t complete an obstacle you must do 30 burpees. These punish-ment burpees can start to add up and make the race even harder than if you had completed the obstacles.

So even though I wasn’t quite sure of what I had gotten myself into, at the

sound of the horn that starts the race, I felt a sense of freedom; none of my friends or family were waiting for me at the finish line. If I wanted to quit halfway through, I could have and no one would have ever known. Just like in the song from Rocky IV, “it’s you against you.” This made me want to finish even more.

I did finish, and in the end, I failed at three ob-stacles: the spear throw, wall traverse, and rope climb.

The wall traverse calls for you to climb across a wall on small pegs without touching the top of the wall and I couldn’t cross more than the frst two pegs.

For the rope climb, after ascending a 20-foot high rope without a harness, you hit a cowbell to ring it. I climbed up near to the top of the rope and re-peatedly tried swatting at the bell but it was just out of reach. My muscles just gave out and I slid back down the rope in fear of falling. While I was grind-ing through my punish-

ment burpees, I reflected on how painfully close I came to the bell.

The wall jumps and water jug carries, meanwhile, were right in my wheel-house and I completed them without issue. I finished the race in 52 minutes and 59 seconds, which was 847 out of 6,924 in the open heat, placing me in the top 12%. Knowing the extent of my capabilities makes me eager to re-test.

My advice to someone who is considering running their first OCR would be to give it your all at every point because you will regret a lackluster effort at the end. In addition, try to avoid burpees at all costs, even if means spending a bit longer focusing on an obstacle. The satisfaction of completing an obstacle

is just plain awesome. When I finally crossed the finish line, I felt an incred-ible sense of accomplish-ment, even though I failed a couple of obstacles.

I went into this race wanting to ace it so badly. When I didn’t, I realized that like all failures, it was a learning experience. The real accomplishment was trying something I wasn’t entirely comfortable with and learning my limits. Now I know exactly what I need to focus on for my second attempt. And next time, I will ace it.

Plus, I now know that if you never fail at anything, all it really means is you aren’t challenging yourself enough.

Why it’s OK—and even necessary—to fail.by Mark Barroso

FIGHT TO

THE FINISH

Three rounds of punishment burpees didn’t

deter Mark from fnishing

the race.


WorldMags.net

https://twitter.com/mark_barroso



OUR EXECUTIVE EDITOR

When I lived in Austria, I would ski, swim, and practice ice curling with my father, just to move in a way that was diferent from what I was

doing in the gym. Now I bicycle almost daily. In fact, when traveling, the frst thing I do is rent a bike and head out to explore. I’m still in the

gym six days a week, but getting outdoors, breathing fresh air, and feeling the sun beat down is a feeling you can’t get in the gym.

Get Out!“

”

ZE

LL

ER

/©

FI

TN

ES

S P

UB

LI

CA

TI

ON

S,

IN

C.

/C

OU

RT

ES

Y O

F W

EI

DE

R H

EA

LT

H &

FI

TN

ES

S

MU7014_BB_ARNOL.indd 4 6/16/14 4:04 PM


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