Muscle Fitness Summer 2014 Training Trends

Download Muscle Fitness Summer 2014 Training Trends

Post on 06-Dec-2015

19 views

Category:

Documents

0 download

DESCRIPTION

Revista de Salud

TRANSCRIPT

  • 2014 TRAINING TRENDSSpecial Digital iSSue

    CrossFitMud RunSuspensionBody WeightAnd More

    MU7014_CV_COVER.indd 1 6/13/14 4:34 PM

  • For more information and special offers, visit:

    www.BSNPUSH.com

    THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.Fuel your body with advanced ingredient technology

    to help push you past your previous limits.

    EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE

    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    NOX-RH2 2014 BSN For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.

    TEAM BSN ATHLETERyan Hughes

    IFBB Men's Physique Competitor

    WorldMags.netWorldMags.net

    WorldMags.net

  • For more information and special offers, visit:

    www.BSNPUSH.com

    THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.Fuel your body with advanced ingredient technology

    to help push you past your previous limits.

    EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE

    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    NOX-RH2 2014 BSN For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.

    TEAM BSN ATHLETERyan Hughes

    IFBB Men's Physique Competitor

    WorldMags.netWorldMags.net

    WorldMags.net

  • DIGITAL ISSUE

    Features10 MUD RUNTackle an adventure race in four

    weeks with our proven plan.

    20 OLYMPIC LIFTINGOur definitive guide to perfect

    form on the Olympic lifts.

    26 ARMY STRONGGet combat fit with the official

    training program of the U.S. Army.

    36 MUSCLE MEAT Unique muscle-building burgers.

    44 GYMNASTICSThe body-weight routine that

    built the worlds fittest gymnast.

    52 CROSSFITWODs that will build up your

    show-off muscles.

    62 METABOLICWORKOUT

    Circuits that shred fat.

    72 KETTLEBELLSBuild functional mass.

    Edge79 SPORTSGet lumber-jacked.

    82 GEARUnique 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 Editors 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

    MU7014_FB_TABLE.indd 2 6/13/14 6:20 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • 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 its 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 wed love to be able to do in print, if only it was physically possible to do so. Thanks to the rapidly expanding digital maga- zine 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 were only just getting started.

    4 M U S C L E & F i t n E S S D i G i tA 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 ive been a subscriber to M&F on my Kindle for

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

    a subscriber). While its 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 wont fnd a print version

    of it on newsstands or delivered to your home.

    READ MO

    R

    E

    BONUS

    BONUS

    BONUS

    P

    LAY VID

    E

    O

    VIE

    WSLIDES

    H

    OW

    Throughout the issue, youll 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

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • Editors lEttEr

    6 M U S C L E & F i t n E S S d i g i ta L i S S U E 2 0 1 4 dU 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 youll want to be in a box). While M&Fs bread and butter is the kinds

    Perines 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 its 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.

    MU7014_FB_SPLET.indd 6 6/13/14 2:40 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • USA (800) 705-5226 INTL (630) 236-0097

    20

    14 O

    pti

    mu

    m N

    utr

    itio

    n In

    c.

    Manufactured in ONsGMP Registered Facility

    IFBB PRO STEVE COOK

    TRUESTRENGTH.COM/STEVE

    A lot goes into making Gold Standard 100% Whey the first choice for exercise recovery. After sourcing the most premium Whey Protein Isolates available, ON tests and retests every ingredient before any batch can be used to produce the sports nutrition industrys best-selling whey protein. Our best effort goes into making absolutely sure each shake mixes effortlessly, provides exactly whats promised on the facts panel and consistently tastes great. Spot your next personal best with uncompromising quality.

    MUSCLESUPPORT

    EASYMIXING

    RECOVERY

    24GRAMS OFPROTEIN

    5.5GRAMS OF

    BCAAs

    4GRAMS OF

    GLUTAMINE &GLUTAMIC

    ACID

    T H E R E S O N LY O N E G O L D S TA N D A R D

    WorldMags.netWorldMags.net

    WorldMags.net

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

    CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDavid Pecker

    FOUNDER AND CHAIRMAN EMERITUS Joe Weider (19202013)

    EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson

    EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey

    EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni

    EXECUTIVE VICE PRESIDENT/CHIEF DIGITAL OFFICER Joseph M. Bilman

    EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/ CHIEF INFORMATION OFFICER David Thompson

    SENIOR VICE PRESIDENT, OPERATIONS Rob M. ONeill

    GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein

    EVP/GROUP PUBLISHING DIRECTORChris Scardino

    EDITOR-IN-CHIEFShawn Perine

    INTERNATIONAL PUBLISHING, ENTHUSIAST GROUP MANAGING DIR., WEIDER PUB. LTD. (EUROPE) Martin Cheifetz

    (UK) 44-142-350-4516; fax: 44-142-356-1469; e-mail: mcheifetz@weideruk.com

    MANUFACTURING & PRODUCTIONPRODUCTION MANAGER Kevin Fagan

    DISTRIBUTION SERVICE MANAGER Marc Melcher

    PRINTED IN USA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

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

    EDITORIALEXECUTIVE EDITOR Arnold Schwarzenegger

    MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS Brian GoodGROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S.

    DEPUTY EDITOR Matt Tuthill, C.S.C.S.

    SENIOR EDITOR Joe Wuebben

    EDITOR Ben RaddingCOPY CHIEF Pearl Amy Sverdlin

    COPY EDITORS Nina Combs, Jef Tomko

    RESEARCH EDITOR Adam BibleWRITER Nicole Adamo

    EDITORIAL ASSISTANTS Mark Barroso, Tifany GagnonBUSINESS COORDINATOR Judy Watson

    INTERNS Chelsea Tuthill, Jillian Pacheco

    ARTART DIRECTOR Marne Mayer

    SENIOR DESIGNER Miguel Paredes

    EDITORIAL PRODUCTION DIRECTOR Russell Mendoza

    GROUP CREATIVE DIRECTOR Andy Turnbull

    PHOTOGRAPHYPHOTO EDITOR Anthony Nolan

    MUSCLEANDFITNESS.COMDIGITAL DIRECTOR Tyler Stewart

    PRODUCER Elizabeth Yun

    SENIOR EDITOR Eric Velazquez

    EDITOR Ian Cohen

    CONTRIBUTORSPer Bernal; Steve Boyle; Nick Ferrari; Kevin Horton;

    Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Tim Mantoani; Greg Merritt; Myatt Murphy; Michael

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

    Sam Kaplan; James Farrell; Marius Bugge

    ADVERTISING & MARKETINGPUBLISHER Chris Dolan

    ADVERTISING DIRECTOR Dara Markus

    MARKETING DIRECTOR James Cress

    MANAGING DIRECTOR, DIGITAL SALES Steve Higgins

    MARKETING SOLUTIONS DIRECTOR Angie Walker

    DIGITAL MANAGER, E-COMMERCE Alexander Valiyaparambil

    DETROIT SALES OFFICE RPM Associates (248) 690-7013

    SALES DIRECTOR Jay Gagen

    EASTERN SALES OFFICE 4 New York Plaza, 4th Floor New York, NY 10004 (212) 545-4800; fax (212) 510-1947

    DIGITAL SALES MANAGER Mike Myers

    DIGITAL ACCOUNT DIRECTOR Kari Benjamin

    BUSINESS MANAGER Ivelise Estremera

    ADMINISTRATIVE ASSISTANT Tracy Gunthorpe

    MIDWEST SALES OFFICE 1005 West Grove Arlington Heights, IL 60005 (312) 545-8041; fax (847) 749-0469

    SALES DIRECTOR Darrin Klapprodt

    SOUTHEASTERN SALES OFFICE 1000 American Media Way Boca Raton, FL 33464-1000 (800) 500-1012; fax (561) 989-1399

    WESTERN SALES OFFICE

    6420 Wilshire Blvd., 15th Floor Los Angeles, CA 90048 (818) 595-0473

    ACCOUNT MANAGER Talin Boustani

    FOREIGN EDITIONS

    Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador Finland

    France Germany Gibraltar Greece Guatemala Holland Hungary Ireland Italy Japan

    Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand Paraguay Peru Romania

    Russia Slovakia South Korea Spain Turkey Ukraine UAE United Kingdom Uruguay Venezuela

    TO KICK OFF THIS FIRST-EVER DIGITAL

    ISSUE, M&F S EDITORS SHARE THEIR FAVORITE

    ALTERNATIVE EXERCISES.

    PLAY VIDEO

    PLAY VIDEO

    PLAY VIDEO

    Ive 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. Heres how to do it.

    I like farmers 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

    WorldMags.netWorldMags.net

    WorldMags.net

  • Fast or slow? Make your decision quick. Youve made tough

    choices to get to where you are. Lucky for you, the choice

    between fast recovery and sustained growth is no longer one

    or the other. SYNTHA-6 ISOLATE from BSN delivers an equal

    dose of fast and slow release 100% isolate protein for quick

    recovery and sustained lean build.

    START STRONG. WORK HARD. FINISH FIRST.

    team bsn athlete

    Flex Lewis / IFBB Pro Bodybuilder

    11GESSENTIAL

    AMINO ACIDS*

    140CALORIES

    25GPROTEIN

    www.BSNonline.net Thes

    e st

    atem

    ents

    hav

    e not

    bee

    n e

    valu

    ated

    by

    the

    Food

    and D

    rug A

    dm

    inis

    trat

    ion. Th

    is p

    roduct

    is n

    ot in

    tended

    to

    dia

    gnos

    e, t

    reat

    , cu

    re o

    r pre

    vent

    any

    dis

    ease

    .

    SIS

    -FL1

    2

    01

    4 B

    SN

    F

    or

    best

    resu

    lts

    sup

    ple

    men

    ts s

    hou

    ld b

    e t

    ake

    n a

    s d

    irect

    ed

    ove

    r ti

    me,

    at

    maxi

    mu

    m d

    osa

    ge in

    con

    jun

    ctio

    n w

    ith

    a h

    ealt

    hy

    die

    t an

    d r

    eg

    ula

    r

    exe

    rcis

    e p

    rog

    ram

    . R

    esu

    lts

    may

    vary

    . A

    mou

    nts

    base

    d o

    n s

    ing

    le-s

    coop

    daily

    reco

    mm

    en

    ded

    serv

    ing

    siz

    e.

    WorldMags.netWorldMags.net

    WorldMags.net

  • MM

    MU7014_FE_RACES.indd 10 6/13/14 5:24 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • Whether you want to try a Spart

    an Race, Tough

    Mudder, or Warrior Dash, M&Fs

    ultimate adventure

    -race training guide will give you

    everything you

    need to meet the challenge in jus

    t four weeks.

    WRITTEN BY ROB DECILLIS, C.S.C.S.

    PHOTOGRAPHS BY EDGAR ARTIGA

    MU7014_FE_RACES.indd 11 6/13/14 5:24 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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

    MU7014_FE_RACES.indd 12 6/13/14 5:24 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • Instead of using your body the

    way nature intendedtaxing all

    the muscles in it while exposing it

    to the elementsyoure 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. Youre

    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 youre a

    cardio-averse iron addict. But the

    obstacles ensure that youre 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 dont 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 adventureand with it, a true feeling of being alive. The only crawling most adults do is out of bed.

    MU7014_FE_RACES.indd 13 6/13/14 5:24 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 1 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

    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

    markersstrength, explosive power, and

    cardiovascular endurancerequires a

    training regimen thats equally diverse, and

    weve got all your bases covered here with

    this four-week program.

    First, youre 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, its 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.

    MU7014_FE_RACES.indd 14 6/13/14 5:25 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • et

    dirt, chains,

    and lift it to

    ou

    our back knee to

    ound. Repeat on the

    DAY 1STRENGTH

    Today youll 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 youll head outside for some hill work. This session will not only help you improve your speed up hillswhere many beginners lose a lot of timebut also get you accustomed to the kind of fatigue you should ex-pect on race day. In this session, youll 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 youre working on conditioning as well as muscular endurance. If you dont have a fve-gallon bucket, you can perform kettlebell rack walks instead. If a sled isnt 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, youll 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

    MU7014_FE_RACES.indd 15 6/13/14 5:25 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 FARMERS 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)

    CIRCUIT 2, 3 X THROUGH

    EXERCISE REPS

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

    10 (WEEK 2)

    12 (WEEK 34)

    2B) HILL SPRINT 15 SECONDS

    2C) MOUNTAIN CLIMBER 20 (WEEK 1)

    30 (WEEK 2)

    40 (WEEK 3)

    50 (WEEK 4)

    CIRCUIT 3, 3 X THROUGH

    EXERCISE REPS

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

    12 (WEEK 2)

    16 (WEEK 3)

    20 (WEEK 4)

    3B) HILL SPRINT 20 SECONDS

    3C) COMBAT BURPEE 15 (WEEK 12)

    20 (WEEK 34)

    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

    MU7014_FE_RACES.indd 16 6/13/14 5:25 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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)

    WEEK 2: 4 MINUTES EACH EXERCISE (TOTAL TIME: 48 MINUTES)

    WEEK 3: 5 MINUTES EACH EXERCISE (TOTAL TIME: 60 MINUTES)

    WEEK 4: 6 MINUTES EACH EXERCISE (TOTAL TIME: 72 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.

    MU7014_FE_RACES.indd 17 6/16/14 4:42 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 1 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

    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, Worlds 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 theyve 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, theres 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

    MU7014_FE_RACES.indd 18 6/13/14 5:25 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • *An 8-week study of athletes performing an intense resistance exercise training regimen demonstrated that those using this proprietary module of whey protein and

    leucine had greater increases in muscle strength and size than those on a placebo. ^In an 8-week randomized, double-blind, placebo-controlled study of 30 healthy male

    volunteers comparing 1 set resistance training + active or carbohydrate placebo to 2 sets resistance training alone with no supplement, the active group showed equal

    gains in maximal muscle strength and muscle endurance compared to the control group. These statements have not been evaluated by the Food and Drug Administration.

    This product is not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest you. 2014 General Nutrition

    Corporation. May not be available outside the U.S.

    AVERAGE THINKSANYTHING THIS GOOD MUST BE FAKE

    BEST-SELLING PERFORMANCE PROTEIN NOW GLUTEN FREE WITH NATURAL COLORS, FLAVORS & SWEETENERS

    See the full line at GNC.com/AMP

    60gPROTEIN

    7.7g LEUCINE

    8.5g AMINOS

    10g GLUTAMINE

    Delicious formula delivers a clinically proven 30%

    increase in muscle strength* while maximizing recovery

    Fuels muscles with 60g rapid-absorbing whey protein isolate

    and hydrolysate complex, plus 7.7g leucine and 8.5g aminos

    Improves exercise ef ciency by increasing

    strength and stamina in half the sets^

    WorldMags.netWorldMags.net

    WorldMags.net

  • 2 0 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

    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

    MU7014_FE_OLYMP.indd 20 6/13/14 5:29 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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. Its 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

    P

    LAY VID

    E

    O

    MU7014_FE_OLYMP.indd 21 6/13/14 5:29 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 2 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

    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 MO

    RE

    BONUS

    MU7014_FE_OLYMP.indd 22 6/13/14 5:30 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • RECEIVING THE BAR

    THE JERK

    9

    backward.

    10

    Your head returns to the

    YOU CAN PRACTICE

    THE CLEAN AND

    THE JERK AS

    SEPARATE LIFTS.

    2 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

    6

    OLYMPIC MUSCLE

    6Catch the bar

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

    7Keep your

    weight on your heels. Youll have the most power from this position.

    MU7014_FE_OLYMP.indd 24 6/13/14 5:30 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • CR 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 TA L I S S U E 2 0 1 4

    C

    RE

    DI

    T H

    ER

    E O

    N A

    L

    IN

    E F

    OR

    L

    ES

    SE

    R P

    HO

    TO

    S

    THE ARMY

    FITNESS PLAYBOOK

    Scrapping the RUN-TILL-YOU-PUKE REGIMEN

    of yesteryear, the U.S. ARMYs 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 GOLDS GYM, VENICE, CA

    WorldMags.netWorldMags.net

    WorldMags.net

  • GRIP STRENGTH TESTTodays 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.

    WorldMags.netWorldMags.net

    WorldMags.net

  • ARMY BODY

    C

    RE

    DI

    T H

    ER

    E O

    N A

    L

    IN

    E F

    OR

    L

    ES

    SE

    R P

    HO

    TO

    S

    GR

    OO

    MI

    NG

    B

    Y R

    AC

    HE

    L L

    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,

    youd be hard pressed to fnd such examples of requisite endurance in

    modern combat. Todays 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 Armys 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 exerciseswill 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.

    2 8 M U S C L E & F I T N E S S D I G I TA L I S S U E 2 0 1 4

    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.

    WorldMags.netWorldMags.net

    WorldMags.net

  • Theres no question this type of training makes us

    safer, Palkoska says. Since the 1980s, weve had this

    three-event test that measures performance in run-

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

    cy to train toward the testnot 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 todays Armyall the way

    from recruit-level to Special Operationsare 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, PRDs chief of doctrine,

    decided that it should be the Armys 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 theres a few problems. One, they dont typically

    train like athletes. Two, they dont rest like athletes.

    Three, they dont eat like athletes. Four, they dont get

    paid like athletes.

    Palkoska and Van Camp worked with the National

    Strength and Conditioning Associations (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 dont get

    enough rest, you cant perform well and your muscles

    dont 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.

    WorldMags.netWorldMags.net

    WorldMags.net

  • ARMY BODY

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

    If youre defcient in any of these components, your

    chances of eating a round from an insurgents 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 dont 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 its 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 PRDs favorite things. And while

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

    a soldiers body is still his best piece of equipment.

    Pushups, lunges, jumping jacks, and burpeeswhich

    have all been around since Pattonstill exist in this

    Armys ftness curriculum.

    Both Palkoska and Van Camp are quick to point out

    that theres 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 youre going

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

    run at your ability one day a week for 2030 minutes

    straight. Another day, walk under load with a weight

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

    this way, youll be less likely to get injured and youll

    see more beneft. Youll have worked on energy sys-

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

    Perhaps not surprisingly, the Armys body-armored

    homeland defenders are becoming increasingly faster,

    stronger, and more agile than their enemies. Raw

    physical dominance has been added to the Armys

    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.

    3 0 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

    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.

    WorldMags.netWorldMags.net

    WorldMags.net

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

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

    nutrition. Its a fact: Muscles that work hard need the highest-quality

    protein to produce sustained performance. SYNTHA-6 from BSN

    fuels those active muscles with ultra-premium protein, delivering you

    to the peak and then, onto the next.

    START STRONG. WORK HARD. FINISH FIRST.

    10GESSENTIAL

    AMINO ACIDS*

    200CALORIES

    22GPROTEIN

    Team bsn

    athlete

    Ryan Hughes

    IFBB Mens Physique Competitor

    www.BSNonline.net SYN

    -RH

    1

    2014 B

    SN

    *

    Natu

    rally

    occ

    urr

    ing

    . Am

    ount

    s ba

    sed

    on s

    ingl

    e-sc

    oop.

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 Armys 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. Youll move from one exercise

    to another without rest. Its very P90X-

    ish in nature. This drill encompasses

    many of the WTBDs 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

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • ARMY BODY

    WORKOUT 2

    STRENGTH CIRCUITFrank Palkoska, division chief for the Armys 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, youll 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 Armys entire periodized PRT plan, demonstration videos,

    and more at the Physical Readiness Divisions website:

    http://www.armyprt.com/

    3 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

    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.

    WorldMags.netWorldMags.net

    WorldMags.net

  • EXCLUSIVELY AT

    MUSCLETECH.COM/#SHATTERSX7

    Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2014

    NEW

    SUPER-EXTR

    EME

    FORMULA

    Engineered with 7 super-extreme and cutting-edge, premium ingredients. It is unlike anything youve ever tried.The unique, clean formula was designed to help you shatter your personal records and workout plateaus. #Shatter SX-7 truly does work!

    GRAINS OF PARADISE: Contains pungent compounds like 6-paradol, which assist in energy metabolism.

    PEAK ATP (ADENOSINE 5-TRIPHOSPHATE DISODIUM): Hard-training subjects who supplemented with Peak ATP in a 12-week human clinical study at the University of Tampa increased strength by 147% more than subjects using a placebo. Even better, these same subjects gained 8.8 lbs. of lean muscle vs. the placebo group, who only gained 4.6 lbs. thats 90% more lean muscle.

    ECKLONIA CAVA: A premium brown algae that contains unique polyphenols called phlorotannins.

    HOLY BASIL (AS OCIMUM TENUIFLORUM): An adapto-genic herb that contains ociglycoside I, rosmarinic acid, and triterpene acids like oleanoic and ursolic acid.

    MYRISTICA FRAGRANS: A rare seed that contains a premium compound called myristicin, which contributes to the unique sensory experience.

    BETA-ALANINE: #Shatter SX-7 contains a 1,200mg dose of beta-alanine to help boost your muscle carnosine levels.

    CAFFEINE: #Shatter SX-7 provides a potent dose of the stimulant caffeine for increased focus, endurance, and energizing effects.

    Super Extreme

    Pre-Workout Experience

    THE MOSTADVANCEDCLEAN SENSORY PRE-WORKOUT EXPERIENCE

    WorldMags.netWorldMags.net

    WorldMags.net

  • MUSC

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

    SummerS here, and for most, that means vacation. But the job of building serious muscle doesnt wait for the man on vacation. Youve 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 weve 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 worlDs top Chefs

    8 oz lean ground turkey (salt and pepper)

    23 oz triple crme brie cup baby spinach2 slices beefsteak tomato2 brioche buns For Curry Aioli

    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 (56 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 a, LoS aNGeLeS

    BY BEN RADDING PHOTOGRAPHs BY sAM KAPLAN

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

    WorldMags.netWorldMags.net

    WorldMags.net

  • CLE KEEP IT CLEAN Serving any of these burgers without a bun reduces the

    carb count by an average of 23g and 123

    calories.

    MU7014_FE_BURGR.indd 37 6/13/14 3:59 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 3 8 M U S C L E & F i t n E S S D i G i tA L i S S U E 2 0 1 4

    FO

    OD

    S

    TY

    LI

    NG

    B

    Y K

    AR

    EN

    E

    VA

    NS

    1 lbs ground bison

    1 tsp ground cumin

    Ground black peppercorns

    Kosher salt

    cup crumbled smoked

    cheddar

    4 hamburger buns

    Herb Puree

    cup green onion

    cup basil, fresh

    cup cilantro, fresh

    2 cloves garlic

    cup plus 2 tbsp olive oil

    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 ovens 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 23 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 ChaNNeLS MaN fiRe fooD

    SERVES 4

    MUSCLE MEAT

    bison burGer

    MU7014_FE_BURGR.indd 38 6/13/14 3:59 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • DArtAGnAn

    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 goats milk yogurt1/3 cup feta cheese, crumbled

    cup pickled peppers, chopped

    tbsp garlic, chopped

    tbsp kosher salt1/8 tbsp ground black pepper

    1 tbsp lemon juice

    seAsoning

    tsp ground cumin

    tsp dried oregano

    tsp kosher salt

    VegetAble & PiCkle sAlAd

    1 cup lettuce, julienned thin

    1 cup cherry tomatoes, halved

    30 mint leaves

    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 4By CHEF MARK FULLER MaoNo, SeattLe

    WHERE

    TO BUY

    We realize some

    of these meats like

    elk cant exactly be

    found in a typical

    grocery store. So

    if youre not game

    to shoot your own

    dinner, Mark Fuller,

    chef and co-owner

    of Seattles Maono,

    gave us some sites

    where you can

    order the meat

    you need.

    MU7014_FE_BURGR.indd 39 6/13/14 3:59 PM

    WorldMags.netWorldMags.net

    WorldMags.net

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

    1 lbs fresh salmon fillet

    1 tsp sriracha sauce

    1 tsp seafood seasoning

    2 eggs, well mixed or whisked

    cup asian-style bread

    crumbs

    12 tbsp grape seed oil

    1 lemon

    1 cup shredded romaine lettuce

    cup rmoulade 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

    rmoulade 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 NetwoRKS ReStauRaNt iMPoSSiBLe

    Calories

    746

    CarBs

    35GFaT

    44G

    ProTeiN

    49G

    MUSCLE MEAT

    MU7014_FE_BURGR.indd 40 6/13/14 4:00 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 2 lbs ground veal

    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

    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 saut 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 4By CHEF JOHN FRASER DovetaiL, NYC

    MU7014_FE_BURGR.indd 41 6/13/14 4:00 PM

    WorldMags.netWorldMags.net

    WorldMags.net

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

    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.

    1 lbs ground elk

    Black pepper, kosher salt

    to taste

    cup feta cheese

    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 23 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 4By CHEF ROGER MOOKING

    Bison

    Calories 164ProTeiN 24g

    FaT 4g

    ChiCken

    Calories 160ProTeiN 20g

    FaT 9g

    elk

    Calories 192ProTeiN 24g

    FaT 2g

    lamB

    Calories 320ProTeiN 19gFaT 26g

    lean Beef

    Calories 153ProTeiN 24g

    FaT 4g

    ostriCh

    Calories 184ProTeiN 24g

    FaT 8g

    turkey

    Calories 170ProTeiN 20g

    FaT 9g

    Venison

    Calories 176ProTeiN 24g

    FaT 8g

    Veal

    Calories 163ProTeiN 22g

    FaT 8g

    MUSCLE MEAT

    MU7014_FE_BURGR.indd 42 6/13/14 4:00 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • THE WILL TO WYNN

    BY

    DEAN STATTMANNPHOTOGRAPHS BY

    JIM WRIGHT

    Building muscle doesnt 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

    WorldMags.netWorldMags.net

    WorldMags.net

  • TO

    orld-Wynn

    eight

    MU7014_FE_GYMNA.indd 45 6/13/14 3:44 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • Wynns 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 youd 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.

    4 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

    THE WILL TO WYNN

    long haul

    Wynn can hold a handstand for up to an hour.

    WynnS Body- WEIghT WorKouT

    MU7014_FE_GYMNA.indd 46 6/13/14 3:44 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • Sunday STRENGTH

    exercise sets reps tempo

    Pushup 3 57 Slow

    Dip 3 57 Slow

    Pullup 3 57 Slow

    Inverted Row* 3 57 Slow

    Squat Jump** 3 57 Slow

    Sled Push 3 57 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

    exercise sets reps tempo

    Skill 1 5 57 Slow

    Skill 2 5 57 Slow

    Skill 3 5 57 Slow

    TuESday STRENGTH

    exercise sets reps tempo

    Pushup 3 57 Slow

    Dip 3 57 Slow

    Pullup 3 57 Slow

    Inverted Row 3 57 Slow

    Squat Jump 3 57 Slow

    Sled Push 3 57 Slow

    WEdnESday REST

    ThurSday

    exercise sets reps tempo

    Skill 115 57 Fast

    Skill 2 5 57 Fast

    Skill 3 5 57 Fast

    FrIday STRENGTH

    exercise sets reps tempo

    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.

    MU7014_FE_GYMNA.indd 47 6/13/14 3:44 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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

    MU7014_FE_GYMNA.indd 48 6/13/14 3:44 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • 2014 WINTER CUp CHALLENGE 1st, Still Rings

    2013 WoRLD CHAMpIoNSHIpSBronze, Still Rings

    2012 WINTER CUp CHALLENGE 1st, Still Rings

    2011 NCAA MENS 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 MENS GyMNASTICS

    CHAMpIoNSHIpS1st, Still Rings

    (nCAA Champion)

    2010 NCAA BIG TEN

    CoNFERENCE EvENT

    CHAMpIoNSHIpS1st, Still Rings

    (Big Ten Champion)

    50 MUSC L E & F I T N E SS D I G I TA L I S SU E 2 0 1 4

    dEFInIng

    MoMEnTS

    The definition of fit is not being highly skilled in one aspect. Its being able to do several things well.

    Gymnastics Career

    Highlights

    WynnIng

    THE WILL TO WYNN

    MU7014_FE_GYMNA.indd 50 6/13/14 3:44 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • team bsn athlete

    Guy Cisternino / IFBB Pro Bodybuilder

    www.BSNonline.net Thes

    e st

    atem

    ents

    hav

    e not

    bee

    n e

    valu

    ated

    by

    the

    Food

    and D

    rug A

    dm

    inis

    trat

    ion. Th

    is p

    roduct

    is n

    ot in

    tended

    to

    dia

    gnos

    e, t

    reat

    , cu

    re o

    r pre

    vent

    any

    dis

    ease

    .

    AM

    X-G

    C1

    2

    01

    4 B

    SN

    F

    or

    best

    resu

    lts

    sup

    ple

    men

    ts s

    hou

    ld b

    e t

    ake

    n a

    s d

    irect

    ed

    ove

    r ti

    me,

    at

    maxi

    mu

    m d

    osa

    ge in

    con

    jun

    ctio

    n w

    ith

    a h

    ealt

    hy

    die

    t an

    d r

    eg

    ula

    r

    exe

    rcis

    e p

    rog

    ram

    . R

    esu

    lts

    may

    vary

    . A

    mou

    nts

    base

    d o

    n s

    ing

    le-s

    coop

    daily

    reco

    mm

    en

    ded

    serv

    ing

    siz

    e.

    BSN Pros know that muscle fatigue is the enemy of progress, and

    you dont have time to waste in your quest to build a monument

    of mass. Failure will not define you, because settling is never

    an option. Reach for success with the endurance and recovery

    support of AMINOX, the effervescent amino acid formula

    designed to help you exceed your previous training limits.

    START STRONG. WORK HARD. FINISH FIRST.

    500IUVITAMIN D

    0GSUGAR

    10GAMINO ACIDS

    WorldMags.netWorldMags.net

    WorldMags.net

  • BUILD

    AND BURN

    So you dont CrossFit. Well, you dont 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 offernamely 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

    MU7014_FE_CROSS.indd 52 6/13/14 7:20 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • SHOP NOW

    WorldMags.netWorldMags.net

    WorldMags.net

  • GR

    OO

    MI

    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

    pullupsnot to isolate muscles,

    but to accomplish more work

    in less time, turning pullups into

    a conditioning tool.

    But the debate is pointless:

    Theres a place for each tech-

    niquethe right tool for the right

    job. So keep both tools, and add a

    third thats 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

    Dont laugh at a kipping pullup until

    you try one; they work the lats and

    bis to great effect.

    MU7014_FE_CROSS.indd 54 6/13/14 7:21 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.Fuel your body with advanced ingredient technology

    to help push you past your previous limits.

    EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE

    For more information and special offers, visit:

    www.BSNPUSH.com

    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

    NOX-PR1 2014 BSN For best results supplements should be taken as directed over time,at maximum dosage

    in conjunction with a healthy diet and regular exercise program. Results may vary. WorldMags.netWorldMags.net

    WorldMags.net

  • CROSSFIT IS KNOWN FOR

    advocating compound move-

    ments that use three or more

    major muscle groups in a single

    exercise. Here, well focus on

    a move CrossFitters call the

    thruster, essentially a front

    squat that finishes with an over-

    head pressa 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 dont 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, dont 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.

    MU7014_FE_CROSS.indd 56 6/13/14 7:21 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • SOME OF LIFES most impor-

    tant lessons are learned in grade

    school: Share. Clean up after

    yourself. Play fair. Gym class

    taught these lessons, toojumping

    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 1012

    Lying Triceps 4 1012 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. Youll

    have more control over your climb.

    MU7014_FE_CROSS.indd 58 6/13/14 7:21 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 682% BETTER.JUST SAYIN

    2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.

    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to

    diagnose, treat, cure, or prevent any disease. Free standard shipping in the continental U.S.A. only. BR14947-14

    682% BETTER. Novex Biotechs Growth Factor-9 is the only US patented,

    verifi ed by human clinical trial, scientifi cally validated product to increase

    mean, serum (blood) growth hormone levels by 682%. It elevates your

    natural hGH so you pump and chisel your way to more lean muscle mass

    and reduced fat, while crushing every workout with more endurance.

    Go online to learn more about the science behind the performance!

    1.800.619.1267www.GrowthFactor9.comUse promo code GFA50 at checkout for FREE Shipping.

    Growth Factor-9 is protected by U.S. Patent Number 8,551,542.

    HUMAN TESTED. ATHLETE APPROVED.

    WorldMags.netWorldMags.net

    WorldMags.net

  • 6 0 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

    VOLUME ALONE wont

    carve out your abs. You

    need dynamic moves

    that force the muscle

    fibers of your abs to

    contract intensely.

    CrossFits 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 gripwhen

    you kick your feet up, you dont 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 bodys 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

    MU7014_FE_CROSS.indd 60 6/13/14 7:21 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • mw

    Strip off ex

    yo

    with met

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

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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, youve tried everything you

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

    Its stuckand 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. Thats how it works with

    fat loss, too. When all else failswhen your diet and cardio

    solutions arent solving a thingits time to break out your

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

    is here, which means its time, yet again, to either show off the

    work youve been doing all winter or hide the fact that youve

    been slacking. Were 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.

    BY rob F itZGeralD

    photographs BY Dylan coulter

    MU7014_FE_METAB.indd 63 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 6 4 M U s C L E & F i t n E s s D i g i ta 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 wont need a ton of time,

    space, or gearjust 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, youd see how they look

    and perform and youd 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 its done.

    hoW IT WorKs

    Perform exercises consecutively with no breaks in

    between; then rest for 60 to 90 seconds between

    roundscranking out as many rounds as you can.

    This doesnt 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

    cant 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

    wont be recovered enough to make signifcant progress

    if youre consistently running yourself into the ground

    with anaerobic torture. Your body cant 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 were 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 youre done working out

    while youre at school, at work, or sleepingyour

    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

    cant 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

    youre performing. So, while you may burn more

    calories during a low-impact 45-minute treadmill

    session, youll 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 youre 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 unitthe way its intended to move

    instead of performing the same repetitive moves for

    set periods of time, la steady-state cardio.

    You can also train this way anywhere. Whether

    youre traveling, pressed for time, or youd rather wait

    until youre home from the gym to receive your meta-

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

    workouts involve just your body weightwith the rest

    holding a pair o

    explosivlevel, then pr

    MU7014_FE_METAB.indd 64 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 theyre not in a constant state

    of exhaustion, that theyre not going to burn enough

    fat, but this isnt the case. These workouts are about

    quality as much as quantity. Id 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 wont be an easy six weeks. Youll es-

    sentially be working yourself to the bone twice per

    weekgetting more rounds in each time outin

    order to accelerate your results, so this isnt a less

    is more training scenario. Thats 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 days work, and thats 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

    MU7014_FE_METAB.indd 65 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 dayS

    work, and thatS worth

    all the effort.

    metabolic workout

    MU7014_FE_METAB.indd 66 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • ACCREDITED PROGRAMS

    Personal Trainer Certification

    Fitness Nutrition

    Exercise Therapy

    Strength and Conditioning

    Youth Fitness

    Senior Fitness

    Associates Degree in Exercise Science with an Emphasis in Personal Training

    METHODS OF STUDY

    Self-Paced: Study at home at your own pace

    Guided Study: Structured study track with virtual classroom and lecture series

    Degree Track: 10-week undergraduate online course with weekly lectures, dedicated professor, and guided classroom discussion

    ISSA FAST FACTS

    ISSA has provided distance fitness education to over 180,000 students and trainers since 1988

    Surveys show that the personal training industry has a high degree of job satisfaction and is one of the fastest growing industries

    ISSA provides no-cost educational support to all of its students, even after program completion

    ISSA 1015 Mark Ave Carpinteria, CA 93013

    call 1.800.892.4772 1.805.745.8111 (intl) or visit ISSAmuscle.com mention maf1407

    MEET CAINHes a perfect example of why we do what we do.

    Cain Cardiel, ISSA CFT

    The ISSA Your Trusted Source For FitnessEducation Since 1988 ISSAs nationally accredited

    distance education programs provide the education you need to become a Personal Trainer, Elite

    Trainer, or Master Trainer. Take your certification courses even higher and earn an Associates

    Degree in Exercise Science with an Emphasis in Personal Training. TA and GI Bill approved.

    I have always had a passion in fitness and health since I was a child. I still remember seeing my dad pumping iron in our living room and looking up to him as my role model. He always made the time to coach my brother and me in baseball and taught us how to be team players early in life. High school football, powerlifting, and track also played a big part in my discipline and focus as I grew up. My desire for sports and fitness continued after high school as I participated in college football and bodybuilding. Bodybuilding was an exciting experience that led me to my first show and winning in the novice middle weight class.

    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.

    WorldMags.netWorldMags.net

    WorldMags.net

  • 6 8 M U s C L E & F i t n E s s D i g i ta 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 youre trying to throw them through the ceiling.

    metabolic

    workout

    MU7014_FE_METAB.indd 68 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • metabolic

    workout

    if you want to be lean for Summer,

    and you want the kineSthetic

    awareneSS to control your own

    body, thiS iS how itS 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 sprinters position. From the bottom of the movement,

    jump up, and in one motion, land with your

    right leg forward and your left leg back.

    MU7014_FE_METAB.indd 70 6/13/14 12:16 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • presents

    One person who writes a review will be randomly selected to win an

    iPod nano and a $100 iTunes Gift Card($249 value)

    STeP 1Join

    Jacked-in-a-Box

    Before

    august 24, 2014

    STeP 2 Write revieWs

    for products sampled in

    Jacked-in-a-Box at the

    Muscle & Fitness Store

    by September 7, 2014.

    JOin Jacked-in-a-BOx at

    JaCked-in-a-box.Com

    WINan iPod nano

    and a $100 iTunes Gif Card!

    it takeS y 2 StepS:

    FOr OFFicial ruleS pleaSe viSit muSCleandfiTneSS.Com/auGuSTJiabWorldMags.netWorldMags.net

    WorldMags.net

  • THE

    ment of the weight (as opposed to the

    symmetrical balance of a dumbbell)

    provides a unique stimulus that most

    trainees arent used to, meaning its

    the perfect plateau-buster.

    The program Ive 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 youll

    do every day of the program. They

    are metabolically demanding, recruit

    several major muscle groups, and

    THERE IS NO SECRET FORMULA.

    You dont 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, Ill 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 exclusivelyno other tool has

    allowed me to stay muscular and

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

    never need a gym.

    The kettlebell doesnt look like

    muchits just a cast-iron ball with a

    handlebut the asymmetrical displace-

    7 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

    DONT JUST GET BIG. BUILD SIZE, STRENGTH,

    AND ATHLETIC POWER WITH RUSSIAS

    GREATEST EXPORT : THE KETTLEBELL.

    B Y S T E V E C O T T E R // P H O T O G R A P H S B Y M A R I U S B U G G E

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

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 farmers hold

    increase your time under tension,

    so even though these sessions take

    only 3040 minutes, theres enough

    stimulus here to induce muscle

    growth. There is no direct ab isola-

    tion, but theres enough indirect

    core workas well as a challenging

    cardio componentto help carve out

    your midsection.

    reinforce key athletic movements:

    hip flexion and extension.

    If your gym doesnt have a wide

    selection of kettlebells, I recommend

    logging on to ikff.net and purchas-

    ing the two sets youll need for this

    workout: a pair of 35-pounders and a

    pair of 44-pounders. (Youll also need

    a 53-plus-pound set for the farmers

    hold, but dumbbells work as well.)

    ,

    MU7014_FE_KETTL.indd 73 6/13/14 5:55 PM

    WorldMags.netWorldMags.net

    WorldMags.net

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

    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

    MU7014_FE_KETTL.indd 74 6/13/14 5:55 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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

    youre 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

    MU7014_FE_KETTL.indd 75 6/13/14 5:55 PM

    WorldMags.netWorldMags.net

    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.

    7 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

    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

    FARMERS HOLD

    2x60 seconds with 53s; rest one minute

    between sets

    ONE-LEG DEADLIFT

    TUESDAY & FRIDAY

    1

    5

    2

    6

    3

    7

    4

    8

    MU7014_FE_KETTL.indd 76 6/13/14 5:55 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 12

    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.

    FARMERS

    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

    MU7014_FE_KETTL.indd 77 6/13/14 5:56 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • From the Editors of Mens Fitness comes 101 Best Workouts of All Time, the

    defnitive exercise book that turns the worlds

    most respected ftness experts into your

    personal trainers. With 101 Best Workouts,

    THERE ARE

    NO MORE EXCUSESYou will always have time to get in great shape

    even if you have no time at all.

    You will always have the equipment you need

    even if you have no equipment at all.

    You will never grow bored or stop progressing

    and your workout will never become routine.

    101 Best Workouts of All Time gives you:Routines for barbells, dumbbells, bands, machines,

    a suspension trainer, and body weight alone.

    Muscle-building full-body workouts, plus body-

    part-specifc, and upper/lower split routines.

    Fat-burning, heart-strengthening cardio workouts

    for all the most popular machinestreadmill,

    elliptical trainer, stationary bike, rower, and more.

    Complete, scientifcally proven nutrition

    plans for muscle gain and fat loss.

    The Best Workout Youll Ever Have is One Click Away

    This incredible program is noT available in sTores.

    Visit www.101bestWorkouts.com to purchase your copy today and we will rush you the exclusive publishers edition of the Mens Fitness 101 Best Workouts of All Time.

    EXCLUSIVE OFFER!

    EXCLUSIVE

    PUBLISHERS EDITION

    DiSCOvER HOW TO MAkE THE WORlD yOUR gyM!

    A Zinczenko-AMI Media Ventures, LLC publicationWorldMags.netWorldMags.net

    WorldMags.net

  • LumberJacked

    UNIQUE NEWGEAR PICKS

    WE FIX A READERS WORKOUT

    THE BEST TRX ABS WORKOUT

    OUR SUPP SAMPLE PROGRAM

    A DIFFERENT WAY TO CURL

    p82 p88p84 p90p86

    WORKOUTS, SPORTS, GEAR, AND SUPPS

    Arden Cogar Jr. never does cardio. He doesnt have to. At 511, 275 pounds,

    the Stihl Timbersports lumberjack athlete says hes 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

    WorldMags.netWorldMags.net

    WorldMags.net

  • 8 0 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

    ANYONE WHO WATCHES ME cut an underhand log in 25 seconds knows I dont need cardio, says Cogar, one of the sports 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 lumber- jack 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.

    ARDENS 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

    UR

    TE

    SY

    ST

    IH

    L T

    IM

    BE

    RS

    PO

    RT

    S

    READ MO

    R

    E

    BONUS

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

    WorldMags.netWorldMags.net

    WorldMags.net

  • FREE SHIPPING at the Muscle & Fitness online supplement store

    Promo code for $15 oFF aNy $75 oRdER when you join

    MEMbERS REcEIvE a SubScRIPtIoN to Muscle & Fitness, FLEX, Muscle & Fitness Hers, or Mens Fitness

    LEarn MorE at

    JackEd-IN-a-box.coM

    boxES SHIP FREE

    SuPPlEMENt SaMPlESFRoM tHE bIGGESt bRaNdS IN SPoRtS NutRItIoN

    aN IlluStRatEd woRkoutFRoM ouR EdItoRS

    EacH INcludES:

    BE THE FIRST TO TRY NEW SUPPLEMENTS

    FRoM tHE EdItoRS oF

    Learn More

    WorldMags.netWorldMags.net

    WorldMags.net

  • Breaking the MoldThese unique picks will shake up your fitness lifestylefor the better.

    Sheex

    Performance bedding? Its true:

    SHEEX bedsheets promote

    deeper sleep with ultralight,

    super-soft moisture-wicking

    temperature-control technology,

    keeping you cool and comfortable

    throughout the night. Better

    sleep means better recovery.

    From $70 at sheex.com

    JuicepreSSo

    cold-preSSed Juicer

    Cold-pressed juice retains nutrients

    better than typical juicerand will stay

    fresh for days afterward in the fridge.

    $549 at juicepressousa.com

    Vibram KSo eVo

    Critics be damned. We love

    minimalist shoes for lifting

    not runningand our opinion

    doesnt change in light of

    any recent controversy. The

    Vibram KSO EVO is sleek

    and lightweight with speed

    laces for a snug ft. $90 at

    vibramfvefngers.com

    FitdecK

    FitDeck randomizes all manner of workouts (body weight, kettlebell, etc.) to

    ensure youll never repeat a workout in a month or more; just shufe up the deck,

    pick a card, and get going. Get the cards or the app. From $10 at ftdeck.com

    edge GEAR

    cep run 2.0 SocKS

    These compression socks from

    CEP Compression promote active

    blood fow for muscles, while

    stabilizing your joints

    for a reduced risk of injury.

    Available in four colors.

    $60 at cepcompression.com

    MU7014_BB_GEARX.indd 82 6/13/14 3:57 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • 8 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

    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 theres a secure hook or bar of sufficient height. At home you can attach it to a chinning bar. If youre 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 youre 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 thats static to some-thing more dynamic. To the right is a plank-centric workout weve 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 quicklyand 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 MO

    R

    E

    BONUS

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

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • 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

    Ive 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 wasnt 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.

    Ive trained my biceps for years and cant 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

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • D U S T I N S N I P E S

    GENES OLD WORKOUT

    EXERCISE SETS REPS

    1 Prisoner Squat 4 812

    2 Glute Bridge 4 812

    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+

    GENES NEW WORKOUT

    EXERCISE SETS REPS

    1A Single-leg Glute Bridge 4 812

    1B Prisoner Bulgarian Split Squat 4 812

    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.

    Heres 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.

    8 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

    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

    WorldMags.netWorldMags.net

    WorldMags.net

  • WorldMags.netWorldMags.net

    WorldMags.net

  • 9 0 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

    ASSAULTMUSCLEPHARM

    Assault includes an ATP amplifer to increase muscle-

    contracting intensity, and a cellular transport and insulin activator to shuttle nutrients into muscle cells for fuel.

    1.M.R VORTEXBPI

    BPIs 1.M.R Vortex delivers 1,705mg of

    ingredients to pump up your muscle cells,

    improve strength and reduce pain, plus fat-burners and focus-boosters.

    BEAST MODEBEAST

    The mass and endurance blend helps increase muscle cell volume with glycerol monostearate, NO boosters, and

    beta-alanine, among others.

    FIT TRAINERMHP

    Creatine, beta-alanine, and NAC drive

    muscular power and endurance. Withania

    somnifera helps control cortisol. Also contains several NO

    boosters.

    PLATINUM PREOPTIMUM NUTRITION

    Each serving provides 4g of citrulline to boost NO, more than 3g of beta-alanine, and a phytoblend of beet juice powder, grape seed extract, and red wine grape extract.

    PRODIGYPNI

    Includes beta-alanine, agmatine sulfate, and creatine. The energy-

    and-focus blend contains glucuro-nolactone, tyrosine, cafeine, among other

    ingredients.

    PRESURGEATHLETIC EDGE

    Contains a 4,000mg blend designed to drive muscle growth, muscle cell volume, and NO production with ingredients like

    creatine, glycine, and alpha-lipoic acid.

    PUMP IGNITERTOP SECRET

    Has more than 3.5g of beta-alanine, beet root extract, and niacin,

    plus other ingredients including cafeine (300mg), Mucuna

    pruriens, choline, and agmatine sulfate.

    REDLINE WHITE HEAT

    VPX

    The proprietary blend contains

    cafeine anhydrous, 4-amino-2-

    methylpentane citrate, yohimbine, and

    theacrine.

    SURGE PRE-TRAINING

    MRI

    Each dose includes multiple forms of

    arginine, beta-alanine, glycine, citrulline, and others, plus taurine,

    cafeine, and glucuronolactone.

    STEP 1:

    Join Jacked-in-a-Box before August 24, 2014.

    STEP 2:

    Write reviews for products sampled in Jacked-in-a-Box at

    The Muscle & Fitness Store by Sept. 7, 2014.

    One person who writes a review will be randomly selected to win an iPod nano and a $100 iTunes Gift Card

    (a $249 value). Join Jacked-in-a-Box at jacked-in-a-box.com.

    For official rules, please visit muscleandfitness.com/augustjiab.

    EDGE JACKED-IN-A-BOX

    JACKED-IN-A-BOX PRESENTSWIN An iPod nano and a $100 iTunes Gift Card. It takes only 2 steps:

    YOU

    COULD

    WIN!

    MU7014_SP_SAMPL.indd 90 6/13/14 7:03 PM

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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 doesnt mean I give all areas of fitness equal time. Ive 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 Yorkmy 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 obstaclesand I knew I could jog three miles on a treadmillbut figured the combination of obstacles and distance running would gas me. And once youre gassed and start failing at obstacles, Spar-tan races get even worse: If you dont 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 wasnt

    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, its 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 couldnt 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 didnt, I realized that like all failures, it was a learning experience. The real accomplishment was trying something I wasnt 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 arent challenging yourself enough.

    Why its OKand even necessaryto fail.by Mark Barroso

    FIGHT TO

    THE FINISH

    Three rounds of punishment burpees didnt

    deter Mark from fnishing

    the race.

    WorldMags.netWorldMags.net

    WorldMags.net

  • 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. Im still in the gym six days a week, but getting outdoors, breathing fresh air, and feeling the sun beat down is a feeling you cant 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

    WorldMags.netWorldMags.net

    WorldMags.net