Muscle Fitness Summer 2014 Training Trends

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  • 2014 TRAINING TRENDSSpecial Digital iSSue

    CrossFitMud RunSuspensionBody WeightAnd More

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

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    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

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  • 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

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  • 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

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  • FROM THE CHAIRMAN

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

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

    For us 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

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  • 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.

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  • 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

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

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  • MM

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  • 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

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

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  • Instead of using your body the

    way nature 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, e...