muscle mag august 2014

8/10/2019 Muscle Mag August 2014

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FALL 2O 4

Whether you want to get ab-solutely huge or just add a few

solid pounds of muscle, the specialsection starting on Page 43 is yourultimate guide complete with

every exercise, workout andnutritional supplement you

need to pack on seri-ous size.

44Your Nine-Week Muscle Up PlanIts a simple, universal goal among all men: more muscle.

Heres the no-BS, no-frills, no-excuses blueprint to help you add

up to 10 pounds of lean, powerful mass in nine weeks.

By Michael Berg, NSCA-CPT

58The 48 Best Mass-Building ExercisesFrom legs to shoulders and every key muscle group in

between, the following cardstock-quality pages give you every-

thing you need to maximize size, shape and detail.

By the MuscleMagEditors

108Stacks To Get JackedHuge, lean and ripped or somewhere in between, these

targeted mass-gain supplement stacks are designed

for exactly what kind of physique you want.

By Dwayne N. Jackson, Ph.D.

MASS-GAINBLOWOUT!


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10 FALL 2014 | musclemag.com

FALL 2O14

114Panda ExpressIn just over a year of competing, Simeon Panda has

rocketed up the Musclemania pro ranks, thanks to an

Here he shares one of his best high-intensity shoulder

By Lara McGlashan, CPT

122Burn Fat Like a Pro

ness: IFBB 212 competitors Mark Dugdale, Stan McQuay

By Allan Donnelly

132Dial With the DeadliftFor ultimate mass and strength, nothing beats this

ON THE COVERBrandan Fokken

by Robert Reiff

Departments

12 MUSCLEMAG ONLINE

19 INTEL

28 10-MINUTE MOBILITY

30 BEST ABS

32 CLEAN EATS

34 GET STRONG

36 HEAT: ASHLEYKALTWASSER

40 SUPPLEMENTREVIEW

136 UNBREAKABLE

138 MAKING GAINS

146 FINISHER

Simeon Panda

Zydrunas Savickas


11/148

TEAM BSN ATHLETE

Roelly WinklaarIFBB Professional Bodybuilder

SYN-RW1 2014 BSN

ULTRA PREMIUM PROTEIN. ULTRA PREMIUM TASTE.

SYNTHA-6 is an ultra-premium blended protein powder that deliversbest in class flavor and 10 grams of naturally occurring essential

amino acids in every scoop. You will never again have to sacrifice

taste for recovery as you prepare to conquer your next goal.

For more information and special offers, visit:

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FALL 2O 4

Visit musclemag.comfor exclusiveworkouts, videos and more.

Newer isnt always better. You

dont need a gym full of shiny

new machines to get strong. In

fact, you can build power,

strength and mass with nothingmore than a barbell and some

weight plates. This full-body

routine combines powerlifting

with Olympic and bodyweight

moves that will annihilate your

muscles from head to toe. These

old-school training techniques

have withstood the test of time.

Got Muscle?We want to hear yoursuccess stories. Are you

bigger, stronger or

more shredded than

ever? Email us at

feedback@musclemag.

com or message us on

Facebook to tell us your

story. Be sure to include

a photo of yourself

looking worthy of these

pages, and you mayend up featured in our

Making Gains section.

Kick It Old-School

Make Every Day CountMuscleMag.com is your place forthe latest in training, nutrition and

supplementation turn to us to bust

any workout rut, or just for that

added motivation when the going

gets tough. Read, watch, interact

and let us know what you think at

the email address below!

You Tell Us:Have something you

want to tell us? Want to send

some love our way? Email us [email protected].

Facebook: facebook.com/musclemag

Twitter: twitter.com/musclemag

YouTube: youtube.com/musclemag2014

Instagram:officialmusclemag

Were HUGE on Facebook andTwitter! Follow us and get inon the conversation.

Photo

byRobertReiff


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LAWRENCE BALLENGER

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TEAM DYMATIZE

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Dymatize is launching the new PerformanceDriven line for athletes that that are driven to peformat their best. Athletes that are focused, dedicated and ambitious. Athletes like you. In recognition ofyour efforts, and in celebration of the PerformanceDriven line launch, we want you to join our team.

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MuscleMagisprinted quarterlyin the U.S.A. 2014 by ActiveInterest Media, Inc.All rights reserved.Reproduction inwhole or in partwithout permissionis strictly prohibited.The informationin MuscleMagisfor educationalpurposes only. Itis not intended toreplace the advice orattention of healthcare professionals.Consult yourphysician beforemaking changesin your diet,supplement and/orexercise program.MuscleMag, 24900Anza Dr., Unit E,Valencia, CA 91355Toll Free: (800)946-5349

MuscleMagispublished by CruzBay Publishing, Inc.,

an Active InterestMedia company.Advertising andeditorial offices at24900 Anza Drive,Unit E, Santa Clarita,California 91355.The known officeof publication is5720 Flatiron Pkwy,Boulder CO 80301.Periodicals postagepaid at Boulder, COand at additionalmailing offices.

GROUP PU LISHER

Cheryl ngelheart

GROUP CREATIVE DIRECTOR Alexander Norouzi

EDITOR-AT-LARGE Michael Berg

ART DIRECTORSAndrius Krasuckas, Paul Duarte, Dana Collins

GROUP ADVERTISING DIRECTORDonna Diamond

ADVERTISING ACCOUNT MANAGERSLaura (Flores) Thorne, Julie Stone

MARKETING MANAGERLaureen OBrien A/R MANAGER Alice Negrete

VIDEO/PHOTO EDITORRichard Alexander PRODUCTION MANAGERPatrick Sternkopf

WEB EDITORMaureen Farrar

COPY CHIEFJeannine Santiago COPY EDITORGretchen Haas

CONTRI UTORS

Jeff Alexander, Doug Balzarini, Josh Bryant, Jordana Brown, Allan Donnelly, Guillermo

Escalante, Maureen Farrar, Dwayne N. Jackson, Ph.D., Lara McGlashan, Jonathan Mike, Elke

Nelson, Carey Rossi, Mike Salazar, Steven Stiefel, Zydrunas Savickas

Efrem Zimbalist III Chairman & CEOAndrew W. Clurman President & COO

Brian Sellstrom Executive Vice President & CFOPatricia B. Fox Executive Vice President of Operations

Kim Paulsen Vice President General Manager Jason Brown Vice President of DigitalNelson Saenz Vice President of IT

FALL 2014 ISSUE

Im changing the fitness

industry s you know it

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Jim Stoppani PhD


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19/148

If youve been tempted bythose late-night infomer-cials promising perfect abs,

put your credit card away turns outthe best exercise for a ripped middleis free. When it comes to strengthen-ing your rectus abdominis (the six-pack muscle that runs down thefront of your belly), the crunch beatsthem all, says a study from theAmerican Council on Exercise (ACE).

Using electronic sensors, re-searchers tracked the muscle con-tractions of 16 volunteers while theyworked out their abs with crunches,then the Ab Roller, Ab Wheel and AbCoaster. Despite the price tag andhigh-volume promises of the threelatter pieces, the crunch outper-formed them all in engaging the tar-get muscle.

Of course, that doesnt necessari-ly mean the crunch is the best coreexercise, bar none for instance, inour Best Abs department just a fewpages away, youll see a crunch-freethree-move routine that can roastyour midsection to a tight, crisp fin-ish. But for a simple, no-frills ap-proach, just remember that youcant go wrong with the crunch.

THE SIMPLESTIS STILL

THE B EST

musclemag.com | FALL 2014 19


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GRADEA HAMS

Tossing, turning,

wide awake as

the clock ticksoff the minutes you may

think lifes many stressors are

the culprit for your lack of

restful sleep. In reality, though,

it could be the one thing youve

used to get away from it all:

your time in the gym.

According to a study of 27

male triathletes published in

the April 2014 issue of Medicine

& Science in Sports & Exercise,

those who were overreaching

engaging in exercise that

caused physical overloadrequiring more than 48 hours

of recovery did not see a

decline in performance, but did

experience a decrease in sleep

quality as measured byduration, efficiency and

amount of time they were

immobile. In addition, these

athletes had a higher

prevalence of upper

respiratory infections.

An overreached athlete can

easily become an overtrained

one. As you overreach, causing

your body to struggle to repair

itself, the fatigue builds up.

Soon, instead of recovering in

12 to 48 hours as you normally

would, your body simplycannot keep up with the

training demand. Signs that you

are overreaching include

increased heart rate at rest and

when working with submaximalloads, early fatigue while

training, and increased thirst,

especially at night. At that

point, a full recovery can take

anywhere from two weeks to

two months.

The key is to not let it get to

that point. If youve recently

bumped up your training

frequency or intensity, monitor

yourself closely, and dont be

afraid to add a few extra rest

days to your schedule. Better

too much rest now than monthsof lost productivity later as you

slip into an overtrained state.

WHAT ARE THE BEST MOVESFOR BIGGER HAMSTRINGS?

According to researchers

from the University of

Memphis, the Romanian

deadlift and the glute-ham raise

are tops for maximizing ham-

string involvement in the lift.As published in the June 2014

issue of The Journal of Strength

and Conditioning Research, the

study examined the activity of the

hamstrings and surrounding

muscles in 12 weight-trained men

as they did four exercises: the leg

curl, good morning, glute-ham

raise and Romanian deadlift. The

men did duplicate trials of single

repetitions at 85 percent of their

one-repetition maximum for each

lift in random order, during which

surface electromyography and

joint angle data were obtained for

ive muscles: the erector spinae,

gluteus medius, semitendinosus,

biceps femoris and medial gas-

trocnemius. The result: The semi-

tendinosus was substantially

more active than the biceps femo-ris among all exercises, while

hamstring activity was maxi-

mized during the Romanian and

glute-ham raise.

Youd certainly not discard

the curl and good morning based

on one study, but if youre looking

at which moves to prioritize,

think about doing the Romanian

deadlift and glute-ham early on

in your ham workout, when

youre at your strongest.

2:1THE WORK TO REST INTERVAL RATIO THAT IS

CONSIDERED THE SWEET SPOT. IN OTHER WORDS, IFYOURE SPRINTING FOR FOUR MINUTES, YOU SHOULD RESTFOR TWO BEFORE YOUR NEXT SPRINT. THIS WORKRESTRATIO ALLOWS ENOUGH TIME FOR RECOVERY, ACCORDING TORESEARCH PUBLISHED IN THE APRIL 2014 EDITION OF THEJOURNAL OF STRENGTH AND CONDITIONING RESEARCH.

You KnowYou're Training Too Much If ...

Romanian deadlift: Keep

your back straight and abstight to target the hams.


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THE WORKOUTTHAT

SQUASHES YOUR APPETITE

If youre looking to lean out, consider your exercise choice. It

turns out that high-intensity interval training (HIIT for short) may

curb your hunger by suppressing ghrelin, the hormone that causes the

hunger sensation, according to a study out of the University of Western

Australia published in the March 2014 International Journal of Obesity.In addition, this type of exercise may also increase levels of blood lac-

tate and blood glucose, which temper your short-term appetite.

Researchers from Stanford and

Boston University asked 134

undergrads to try various

portions of Nut Thins crackers

and rate how much they

enjoyed each afterward.

Students who ate 15

crackers reported

significantly lowerenjoyment than

those who ate

only three

crackers. More

importantly, the

enjoyment of the last cracker

seemed to influence how soon

the students wanted to eat the

crackers again: Participants

who ate a small portion

typically opted to receive a

giveaway box of Nut Thins

sooner than did participants

who ate the larger portion.

The take home: The more you

eat of a food item, the less

youll enjoy it overall and crave

it again. Thats not what

food companies want

their large

portions may be

backfiring causing

people to wait

longer to buy a

product again but

it also brings up an

interesting thought for fitness

buffs who occasionally cheat.

Should you eat more, thus

curbing future cravings of that

food, or just have a taste? This

research suggests opting for a

bigger binge (within reason).

HOW YOUR LAST

BITE DETERMINES

WHEN YOULL EAT NEXT

THE BIGGER THE P ORTION, THE LESS YOULL ENJOY THE

LAST FEW BITES, ACCORDING TO RESEARCH PUBLISHED

ONLINE BY PSYCHOLOGICAL SCIENCE .BUT HOW DO YOUR

PORTIONS AFFECT YOUR DESIRE FOR THAT FOOD AGAIN?

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22/148


You know that vi-

bration plate sitting in

the back of your gym, a

relic of a few years ago when the

new equipment had a moment in

the realm of itness Youll want to

dust it off. According to recent re-search in The Journal of Strength

and Conditioning Research if you

perform your bicep curls using

the vibration machines cables,

youll activate more muscle i-

bers and increase your strength.

Researchers had 15 partici-

pants perform three different

arm exercises: biceps curl, tri-

ceps kickbacks and lateral rais-

es using cables attached to a

vibration plate set at wide range of

accelerations (from 1.90 to 5.98 g)

and frequencies (from 25 to 40 Hz).

Muscular activation was recorded,

revealing that the vibration in-

creased the activity of the biceps

brachii, triceps brachii, deltoid and

upper trapezius muscles signii-

cantly but, interestingly enough,

only when participants were doing

biceps curls.

NOT ALL PROTEIN

POWDERS ARE

THE SAME

[ONE WORD ANSWER]

Each type of protein has its benets, so

you dont want to rely exclusively on one.

Mixing gives you the best of al l worlds

for instance, a whey and casein shake after workouts gives you

aminos that wil l act quickly as well as some that will take longerto digest, feeding your recovery over a longer period.

YES

SHOU LD YOU BLEND YOUR

PROTEIN POWDERS?

Looking at a wall of protein powder

in your favorite supplement store

can be mind-blowing whey, casein,

soy, egg white and all sorts of blends

to boot. And theres a reason for the

variety: Your body processes each

type of protein differently. Below is

your easy guide to which protein

powders might be best for you.

WHEY

Digests quickly, making it the optimal

postworkout drink.

CASEIN

Slows protein catabolism in the body

and the resulting muscle breakdown.

Takes longer to digest than whey pro-

tein does, making it good as a before-

bed choice if youre in muscle-gain

mode.

SOY

Is a complete protein in plant form.

What that means is it has all the key

amino acids you need for growth, in-cluding leucine, isoleucine, valine, glu-

tamine and arginine. Consider using it

if youre lactose-intolerant or a vege-

tarian. Like casein, it is also slow to di-

gest, meaning it gets utilized by the

body over a longer period of time.

EGG WHITES

Is one of the best proteins you can con-

sume. Its loaded with the all-important

branched-chain aminos and arginine,

and the body has an easy time breaking

it down and making use of the nutrients

it contains.

THETAKEHOME:

Whileyoudontwanttobuildyourbicepsroutinearounditasyouranchorexercise,thevibrationplatemaybeagoodstopaspartofawell-roundedarmroutine.

WANT

TO BUILD

BIGGER

BICEPS?

GET

SHAKING.


23/148

1 While its not clear what effects

long-term beta-alanine

supplementation could have, the

popular belief is that it augments

intramuscular carnosine content.

The results are an increase in

muscle buffer capacity a delay in

the onset of muscular fatigue and

leads to a better recovery during

repeated bouts of high-intensityexercise.

2 Beta-alanine supplementation

appears to be most effective for

exercise tasks that test your

anarrobic threshold, such as high-

intensity intervals and Tabata-style

workouts.

3 It has shown significant

enhancements in physical

performance, stamina and

recoveryin untrained individuals.

4

Highly trained athletesperforming in competition

experience modest but potentially

worthwhile performance benefits

from beta-alanine supplementation.

5 Recent data indicate that

athletes may also use beta-alanine

supplementation as a training aid to

augment bouts of high-intensity

training. It has also been shown to

increase resistance-training

performance and training volume

for team sport athletes, which mayallow for greater overload and

superior adaptations compared with

training alone.

6 The jury is still out about

beta-alaine supplementations

ergogenic potential(read:

performance, stamina and

recovery) for elite athletes

performing repeated high-intensity

exercise bouts, either during

training or during competition in

sports that require repeatedmaximal efforts (e.g., rugby and

soccer).

6 ThingsTo Know About Beta-AlanineA relative newcomer to the sport

supplement aisle, beta-alanine

has held a lot of promise, but

what does it really do?

Researchers writing in The

Journal of Strength and

Conditioning Research

decided to look at all the

available science to

find out. Heres what

was uncovered:


24/148

ne relationship that

many people want to

end is the one they have

with excessive body fat. Un-

sightly and more than a little

clingy, its not always easy.

Phenbuterol from Muscle-

Meds contains multiple ingredi-

ents that generate uncoupling

protein 1 (UCP-1), which mayhelp target body fat in unique

ways, including supporting UCP-

1 with synergistic fat burners.

Heres why each ingredient was

chosen for this formulation.

Grains of Paradise, a key ingre-

dient in Phenbuterol, boosts UCP-

1 because it contains 6-paradol, a

compound that upregulates UCP-

1 levels in your body. This protein

enhances fat burning in brown

adipose tissue (BAT), the good

type of stored body fat. While

most stored body fat is inert, BAT

is dynamic, feeding off the fat you

want to burn. This pathway is

unique, as most heat production

and fat burning comes from ATP

production. Most supplements

stimulate fat burning by boosting

ATP production, which is effec-

tive, but combining these two

metabolic pathways is an even

better way to burn fat.

Phenbuterol also contains

Rauwolia serpentina, which

helps to boost the brain chemi-

cal norepinephrine, which may

allow your body to break down

more body fat. This supplement

then stimulates your central

nervous system (CNS), poten-

tially supporting greater fat

burning in problem areas such

as the glutes and abdomen. In

addition, Rauwolia boosts ni-

tric oxide (NO) production, in-

creasing blood low to muscle

tissue to drive better pumps.

Caffeine, another key ingre-

dient in Phenbuterol, provides

central nervous system stimula-

tion and boosts metabolism. In

addition, caffeine may increase

energy, blunt pain during work-

outs and improve strength and

focus.

Free Yourself of Unwanted Fat

ON SHELVES NOW

O

PHENBUTEROL FROM MUSCLEMEDS AIMS TO HELP BURN MORE BODY FAT.

REV UP WITH ANTIOXIDANTS

MuscleMeds

Phenbuterol is

formulated to

help fight fat

via two

metabolic

pathways.


When it comes to eating for health, antioxidants are nutritional superstars. Found in fruits

and vegetables, these chemical compounds help our body heal from the stresses of life:

disease, pollution and training?

Turns out, yes. Antioxidants can help you recover from some of your hardest workout

sessions, according to a new study published in the Journal of the International Society of

Sports Nutrition.Researchers had 15 weight-trained men randomly take a proprietary

antioxidant supplement or a placebo four hours prior to workouts, which consisted of six

sets of 10 repetitions of 70 percent of a predicted one-rep-max load.

During the workout, concentric power significantly decreased the first set to the

sixth in the placebo group. Accumulated power output for the antioxidant group was

significantly greater compared to the placebo. It seems taking an antioxidant

supplement prior to weight training improves muscle contraction performance

following completion of the resistance exercise.

Antioxidants have also been found to help fight off illness. So consider loading upon them not only will they keep you lif ting, they may hel p inrease your power, too.


25/148

Are you devoted to your Fitbit,

Up24 or Nike FuelBand? If so, you

might want to read this. According to a study

published in February 2014 online before

publication in Medicine & Science in Sports & Exercise, the accuracy of these

activity monitors varies widely, with an error stat ranging from 9.3 percent to

a whopping 23.5 percent.

Iowa State University researchers compared the accuracy of eight

consumer fitness trackers against lab equipment that also measures

energy expenditure. Sixty participants wore all eight of the trackers plus

the lab model while

performing 13 everydayactivities (from typing to

running) for 69 minutes.

Compared to the lab

equipment, the

BodyMedia FIT was the

best with a 9.3 percent

error rating. Heres how

the rest fared:

Calorie

Burned

FITNESS TRACKER ERROR RATING

Fitbit Zip 10.1%

Fitbit One 10.4%

Jawbone Up 12.2%

ActiGraph 12.6%

DirectLife 12.8%

Nike FuelBand 13%

Basis Band 23.5%

As we get older, sarcopenia (loss of muscle tissue) and

dynapenia (muscle-strength loss) can zap our ability to perform

everyday tasks. However, if you continue to weight train into old

age, creatine can help enhance your battle against these muscle-

wasting conditions, suggests a meta-analysis published in Medicine & Science

in Sports & Exercise. Taking creatine during the ages of 58 to 69 while

following a resistance-training program enhances muscle mass gain, strengthand functional performance over resistance training alone. Looks like we

should be taking creatine in our golden years.

WHY YOUR PARENTS SHOULD

BE TAKING CREATINE

A dif ferent outlook about

whether your training

is a chore or something that

you do for enjoyment might

motivate you to eat better

and therefore consume fewer

calories suggests a recent

study by Marketing Letters.

Fifty-six women were told to

either view a one-mile course

as exercise or as something

to just go out and enjoy. Those

who thought about it as exer-

cise were more likely to reach

for junk food, consuming far

more calories than the other

group. When tness itself is

rewarding and fun, food isnt

used as a postworkout reward,

the study suggests.

QUICK TRICKTO EAT BETTERAFTER YOUR WORKOUT


26/148


PROPRIOCEPTIVE

NEUROMUSCULAR

FACILITATION more

commonly referred to

as PNF is when youcontract the muscle

and then hold a stretch.

Turns out that the prac-

tice improves range

of motion better than

40 seconds of static

stretching, accord-

ing to a study in The

Journal of Strength and

Conditioning Research

published in January

2014. Whats more, the

researchers at Wil liamPaterson University in

Wayne, New Jersey,

found that this nor-

mally partner-assisted

stretch methodology is

equally ef fective whendone solo.

USE IT RIGHT: Top off

your vigorous workouts

with PNF, since the

stretching protocol has

been shown to prevent

knots and realign mus-

cle bers. Do it after

your workout three

times a week and focus

on two muscle groups

(see hamstrings at left)

a day to see improve-ments in exibility.

THE BEST STRETCH

YOU ARENT DOING

upplement industry re-

searchers continue to

investigate the most ef-

icacious combinations of ingre-

dients and dosing to drive even

better gains and workout per-

formance. BSN has taken advan-

tage of these advances to deliver

a preworkout igniter that ires

on all cylinders. Heres a run-down of some key ingredients in

N.O.-plode and how they may

support your workouts.

The Myogenic Matrix uses

several forms of creat ine, includ-

ing monohydrate, anhydrous

and peptides from whey, taurine

and other ingredients to drive

ATP production for more intense

contractions when youre weight

training. The ndura Shot blend

contains beta-alanine, betaine

and others to boost strength and

sustain endurance.

Of course, as youd expect

from a preworkout product, it

also includes nitric oxide (NO)

boosters in its proprietary N.O.

Alpha usion blend, including ci-

trulline, Salvia miltiorrhiza and

hawthorn extract.NO is a gas molecule that al-

lows blood vessels to relax so

that more blood, oxygen and

other nutrients are able to reach

your muscle tissue as youre

cranking out reps during your

most intense sets.

Thermic Energy supplies N-

acetyl-tyrosine, caffeine and

grapefruit biolavonoids to stim-

ulate body fat release, fueling

workouts. Caffeine also enhancesstrength and blunts workout

pain.

Shock Composite contains

DMAE, lysine, and phenylalanine,

among others. DMAE supports

better mental function and sup-

ports strength and focus.

N.O.-plode comes in ive la-

vors: Fruit Punch, Blue Raz,

Watermelon, Grape and Green

Apple.

GET READY TO GROW

ON SHELVES NOW

S

DO IT:

Place one foot on a chair

contract your hamstrings by pushing

seconds, followed with another

greater range of motion in the hips

after the PNF stretching

compared to the static

WORKOU

TILLUSTRATIONBYPAULDUARTE


27/148


28/148


10-MINUTE MOBILITY

Imagine your house if you never took out

the garbage. It would just keep piling up,

a hoarders paradise of trash, food scraps,

paper and used-up products. Soon it would be hard

to maneuver from room to room, and at some point,

all productive work would come to a halt.

Now picture that scene happening right now, in-

side your very own muscles.

Indeed, muscles build up all kinds of junk from

heavy weight training over time, including scar tis-

sue, adhesions, trigger points and contraction knots.

At irst, they may not hinder you all that much es-

pecially in your younger years, when an amped-up

metabolism and a body geared for growth and repair

can outpace such damage but eventually, without

intervention, all that debris will compromise your

optimal muscle function.

Over time, your musculoskeletal system may

start to suffer from compartment syndrome, dys-functional length-tension relationships and other

injuries that limit muscular growth.

Its time to take out the trash, physiologically

speaking. By practicing self-myofascial release

(SMR) i.e., self massage for ive to 10 min-

utes a day, you can st art doing just that, optimiz-

ing your muscle function and clearing the path for

additional growth.

There are 0 speciic techniques in my Alexan-

der Method of SMR, plus over 90 different stretches

and functional movements. You can learn more atsmrtips.com but to get started, Id suggest the

following four techniques.

TAKING OUTTHE TRASHFEELING ACHY AND TIGHT? YOUR MUSCLES

MAY NEED A CLEAN SWEEP TO RETURN

THEM TO OPTIMUM PERFORMANCE.

BY JEFF ALEXANDER

PHOTOS

BY

JEFFALEXANDER

QUAD ROLL STEP 1:

Begin by lying on your

stomach with a bumpy

roller under your thighs.

QUAD ROLL STEP 2: Slowly rotate your thighs to

the left and then right as far as is possible. Do not rotate

your hips, and keep your chest on the floor. Dont support

your body on your elbows. When you hold your torso off

the floor, you activate your hip flexors, which includes

the center quadriceps muscle in the front of your thighs.

Relax your muscles as much as possible.

LAT ROLL STEP 5:Roll 1 to 2 inches toward

your hips and repeat the

three lateral rolls.

LAT ROLL STEP 6:Repeat the sequence all

the way down your side

and back.

LAT ROLL STEP 4:

Repeat three or more

rotations at the shoulder.

LAT ROLL STEP 2:

Slowly rotate your chest

toward the oor as you

breathe deeply.

LAT ROLL STEP 3:

Now rotate back toward

your shoulder blade as

you again breathe deeply.

LAT ROLL STEP 1: Begin by lying on

your side with a roller under the back of your

shoulder, where your arm and body meet.


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QUAD ROLL STEP 4: After three or

more rotations, roll 2 to 3 inches higher on

your thighs to nd another spot.

QUAD ROLL STEP 3: hen you nd a spot

of increased tension, hang out there for 3

seconds to a minute. Slowly bend and straighten

your knees to massage that tight spot.

PEC WALL

PRESS

STEP 1: egin by

standing with your

chest against a

eastie ball in its

base and pressed

against the wall.

PEC WALL PRESSSTEP 2: periment with

the eact spot you need to

apply pressure to. t may take

a few pickupandplace

attempts before you nd it.

PEC WALL

PRESS

STEP 4:Repeatsteps two and three

for up to sirounds.

PEC WALL

PRESS

STEP 3: When

you nd a spot of

increased tensionit ll probably hurt a

little, apply heay

pressure to it for 2

to 3seconds by

leaning and using

your legs. reathe

deeply and slowly.

CALF ROLL STEP 1: Sit with your lower legs across a bumpy roller. on t

hold yourself up on your hands and roll lengthwise on your cales this is the

most common mistake people make when rolling their cales. When you do this,

you must support your weight with your lower leg muscles as you attempt to

massage the ery muscles you are actiating to support your weight. Relaand

this process works much better.

CALF ROLL STEP 3: ake three slow clockwise and counterclockwise

circles with your foot. eel that bumpy knot in your calf rolling o er the knobs on

the roller as you moe your foot. t should feel like thumbs working on your leg.

CALF ROLL STEP 4: Repeat steps two and three for three rounds.

CALF ROLL STEP 2: Slowly rotate your legs lef t and right. ind a tight spot

that doesnt want to relaand hold on that spot.

This routine can

improe circulation

and therefore deliermore nutrients to the

most important areas of

your body. t also helps

to hae a knowledgeable

epert to turn to for

handsontreatment

when you need it.

Nothing beats a licensed

bodywork professional

to clear out the junk you

can t handle by yourself.


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BEST ABS

This issue features plenty

of mass-gain moves and

a nine-week workout de-

signed for maximum muscle.

But man is not made on mass

alone. After all, we dont want to

simply be huge at all costs wewant diced abs, too. Thats where

the following workout comes in, al-

lowing you to add a quick core ses-

sion to the back end of at least one or

a handful of your weekly workouts.

Its just enough to keep your abs in

the game, without going off course

with additional attention they may

not need during size-up phases.

Attack the following three exer-

cises in order, resting only enough

between sets to catch your breath

15 to 20 seconds at most if it

doesnt compromise your ability to

complete the next set.

1) HANGING LEG RAISE: For these,

you can either use a captains chair

(i.e., the upright bench built espe-

cially for abs, where your forearms

rest on pads and support your body),

Ab Slings if your gym has them or

you can go old-school and hang from

a pull-up bar. To start, let your legshang down and together, so your

body is straight head to toe. From

there, contract your abs to bring

your legs up in an arc in front of you

as high as you can, then slowly lower

them back to the start.

If your ab strength is lacking, you

can start with knee-ups, where you

bend your knees as you raise your

legs. As you get stronger, you can

add resistance by holding a medi-cine ball between your feet or knees.

2) TORSO ROTATION: Stand perpen-

dicular to a cable apparatus with a

D-handle aligned with your upper

abdominal area. Grasp the handle

in both hands and straighten your

arms out in front of you. Maintaining

a shoulder-width stance, rotate your

torso away from the resistance until

your hands line up with your outside

foot. Use your feet as boundaries

and keep the movement short fromfoot to foot.

3) HEAVY CARRIES: Considering

the major mass builders like squats,

deadlifts and presses require a

tight, strong torso to do correctly,

heavy carries are quite possibly the

best exercise you arent doing right

now. Thats because they ratchet up

core strength in a unique way, forc-

ing you to hold your torso solid as

you support a heavy weight while inmotion. To do it right, simply grab

two dumbbells or kettlebells, clean

them up to the rack position at

shoulder level keeping your el-

bows in close to your body and in

front of you, your core lexed and

your torso upright and go for a

walk around the gym.

As youll see in the chart, we rec-

ommend three to four sets of the irst

two exercises, and two to three car-

ries, but youll want to adjust as nec-essary beginners may need more

rest and take longer, and in that case

you can dial back the sets. There is

no magic number of sets and reps

its all about challenging your mus-

cles and focusing on quality form,

and walking away knowing you gave

it everything youve got.

Doug Balzarini, CSCS, MMA-CC, has been the

strength coach for dozens of pro athletes

and was a coach on The Ultimate Fighter

reality show. DBstrength.com

Your Five-Minute Six-Pack Plan

A

RUNNING LOW ON TIME? NO

BY DOUG BALZARINI, CSCS, MMA-CC

B

START.

Allow your

body to hang

straight, head

to toe

ACTION. Flex

your abdominals

to bring your legs

up until theyre

straight out in

front of you

5MINUTE ABS

EXERCISE SETS REPS

Hanging Leg Raise 2-3 10-12

Torso Rotation 2-3 10-12

Heavy Carries 2-3 40-50 paces

PHOTOB

Y

ROBERTREIFF


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INGREDIENTS:

3eggs, room temperature

1cup organic creamed coconut1/4cup organic raw honey

11/2teaspoons organic vanilla extract1/2teaspoon baking soda1/2teaspoon Himalayan pink sea salt1/4cup organic coconut flour1/3cup pecans, chopped1/3cup dark chocolate chips/chunks

1tablespoon coconut o il or coconut oil spray (for pan)

Optional: 1teaspoon cinnamon

PALEO BLONDIES

DENSE TREAT THAT WILL HANDILY CRUSH EVEN THE MOST SAVAGE SWEET TOOTH.

BY ELKE NELSON, PH.D. / PHOTO BY ROBERT REIFF

NUTRITION FACTS:

(per serving)

187 calories

3 grams protein

13 grams carbs

14 grams fat

CLEAN EATS

MAKE IT:

Preheat the oven to 325 degrees. Beat eggs in a medium/large mixing bowl. Melt

creamed coconut and add to the bowl, then mix in the remaining wet ingredients. In a

separate bowl, mix together the dry ingredients. Add the dry ingredients to the wet

ingredients and mix. Spoon mixture into a greased 11-inch-by-7-inch brownie pan

and spread evenly across the pan. Bake in the preheated oven for 20 to 25 minutes

until the edges turn golden brown. Let cool and cut into squares. Store in the

refrigerator. Makes 15 squares/servings.


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GET STRONG

Every gym has at least one.

Youve seen him, but hope-

fully, you arent him.

Its the guy who lifts entirely too

much weight, allowing his ego to

overrun all rational thought. Hell

strain, hell sweat, hell rock and

contort his body and scream loudly,all in an effort to move the bar or

dumbbells ... well, just a few measly

inches at best.

Stopping your reps short, of

course, allows you to lift more. You

can tell yourself how strong you

are, how you just crushed a new

personal best. And as long as you

dont have to prove it by demon-

strating your heaps of strength to

others, all will be well.

Well, not really. Study after study

proves what is a relatively obvious

fact: A greater range of motion pro-

duces greater strength gains and

more robust amounts of muscle hy-

pertrophy. Repping through a longer

range of motion, after all, means the

muscles are under stress longer

otherwise known as time under ten-

sion leading to greater amounts of

muscle damage and resulting repair

and growth.

LONGER EQUALS STRONGER

Mike MacDonald held the world

record in the bench press in the

242-pound weight class for close to

three decades. An interesting fact on

MacDonald is that he actually invent-

ed a specialized bar with a camber

in the middle to increase his bench

press range of motion. When asked

about it, he couldnt be more emphat-ic to me this bar is what helped him

build such hellacious pressing power.

Its not just benching. Virtually

every great deadlifter in powerlift-

ing history has used extended range

of motion deadlifts to increase their

starting strength off the loor. Many

of the greatest squatters have used

deep pause squats, including leg-

endary Ed Coan.

Many bodybuilders have used

longer range of motion to their ad-

vantage as well. Gustavo Badell, who

won three IFBB pro shows over a 14-

year career and came in third twiceat the Mr. Olympia, had impeccable

hamstring and back development in

his prime. His secret? I do my dead-

lifts standing on a deadlift platform,

he said, so I can get a much deeper

stretch and a better range of motion.

Whether youre main goal is

strength, stamina, size or function,

extending your range of motion pays

dividends. Here are a few ways to use

this tactic in your own training: 1. On back day, instead of using

conventional deadlifts, opt for

For these, you

stand on a 1- to 3-inch elevated

surface to do your reps. If you

dont have a platform, trade out

your 45-pound plates for 25-

or 35-pound plates (which

allows you to get lower

to the loor in the down

position), or use a wider

snatch-grip technique.

For hypertrophy work in

a six- to 12-rep range, and for

strength, stick in a one- to ive-reprange.

2 Trade your traditional bar-

ell squat for an Olympic pause

Take a narrow stance with a

high bar position and squat as deep

as possible, pausing for one

s

econd in the hole. For

hypertrophy, go for ive

to 10 reps each set, and

for strength, do one to ive

reps per set.

3. Trade the barbell for dumb-

Bench-pressing

with a barbell limits your range of

motion meaning youll want to

also include dumbbell pressing in

your chest routines. Instead of ixat-

ing on the weight of the dumbbells

youre handling, focus on the stretch

at the bottom of the movement.

4. For shoulders, opt for incline

dumbbell lateral raises over tra-

Be sure toaccentuate the stretch at the bottom

of the movement. Aim for 10 to 15

reps per set.

5. To bomb your biceps, try in-

cline dumbbell curls, emphasiz-

ing the stretch at the bottom of

And for triceps, instead of

barbell skullcrushers, try neutral-

grip dumbbell triceps extensions

to the side of your head, again em-

phasizing the stretch. Both of thesemovements can be performed for

eight to 15 repetitions.

FOR COMPLETE DEVELOPMENT, DONT

CUT YOURSELF SHORT IN THE GYM

BY JOSH BRYANT

GOING THE

DISTANCE

STEP UP. Two plates can

comes to deadlifting.


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36/148


HEAT

PHOTOB

Y

ROBERTREIFF

HAVE BODY,WILL TRAVEL

NAME:Ashley

Kaltwasser

BIRTHDATE:

November

22, 1988

HOMETOWN:

Akron, Ohio

HEIGHT:

55

WEIGHT:122 pounds

CAREER HIGHLIGHTS:

2014 Bikini

Olympia

Champion;

2014 Bikini Arnold

International

Champion

SPONSORS:

Gaspari Nutrition

Athlete; FMG

FitnessManagement

Group Athlete

AS THE REIGNING BIKINI OLYMPIACHAMPION AND RECENTLY SIGNED

GASPARI NUTRITION ATHLETE, ASHLEY

KALTWASSER IS IN CONSTANT DEMAND.

HERES HOW SHE KEEPS HER PHYSIQUE

BY CAREY ROSSI

BOOK A HOTEL ROOM WITH A MINI

FRIDGE. I freeze my food and have a

small cooler to transport it, she says.If I cant get a fr idge in my room, I keep

illing the cooler with ice.

DO YOUR CARDIO OUTSIDE. Why run

on a treadmill in a tiny, uninspired

hotel gym when you could experience a

whole new environment? As altwasser

points out, running outdoors when

weather permits gives you a chance to

explore the area.

WORKOUT ON THE GO. While shes out

on her run, altwasser keeps her eye

out for items that can double as gym

equipment, including scaffolding and

benches, where she can do anyt hing

from pull-ups to incline push-ups to

dips. Just make sure the area is safe,

she adds. She sometimes brings along

a TRX Suspension Trainer one of her

favorite training tools to hook it up

to ixed objects, immediately expanding

her exercise arsenal.

COMMIT TO THE CORE. Abdominal

training lends itself well to the out-

doors. Ill do plank s, V-ups and reverse

crunches when Im out for a run, alt-

wasser says.

UP THE CALORIE BURN. Stairs are a po-

tent cardio weapon, so if she comes by

a set, shell use them for anything from

simple up-and-down sprints to moreintense plyometrics like bunny hops,

single-leg hops and skip-step hops.

After discovering

the bikini division,

Kaltwasser did one

show and was

hooked.


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esigned to optimize your training

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Every 1-serving scoop provides

ample compounds to accelerate

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2014 LIFTAG SPORT All Rights Reserved. These statements have not been evaluated by the FDA. Read all labels before using.


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SUPPLEMENT REVIEW

Your body has unique

needs before, during and

after workouts, so its

important that you address all of

these critical moments when your

goal is to maximize performance

and build muscle.

With that in mind, Dymatize

has created the new PerformanceDriven line of products. With each

entry designed for a speciic work-

out phase, youll leave no nutritional

stone unturned in your quest for

gains. Heres how each supplement

in the Performance Driven line its

into a complete program:

PREWORKOUT: PREP WITH

AMINO ACIDS AND CENTRAL

NERVOUS SYSTEM STIMULATORS.

To get the most from your work-

outs, you want a preworkout prod-

uct that supplies a range of amino

acids and compounds, including

beta-alanine, BCAAs and creatine.

Why? Beta-alanine boosts

strength and endurance, and cre-

atine fuels ATP production. Stud-

ies show they work even better to-

gether. BCAAs provide aminos that

are available while youre trainingbecause they are absorbed quickly.

In addition, look for nitric ox-

ide (NO) boosters and energy en-

hancers. These include agmatine,

caffeine and beetroot extract.

Agmatine supports production of

NO, allowing greater blood low to

working muscle tissue. Beetroot

extract supports circulation and

endurance. Caffeine not only gives

you an instantaneous jolt, but italso supports strength.

M.P.ACT from Dymatizes Perfor-

mance Driven line contains all theseingredients. Take in one scoop of

M.P.ACT before workouts.

INTRAWORKOUT: CONTINUE

TO FUEL WITH ADDITIONAL

AMINOS TO SUSTAIN ENERGY AND

PERFORMANCE.

Many people overlook the impor-

tance of fueling their bodies while

they train. At this time, you likely

dont want to take in a lot of calories,

but you can support your workouts

by ingesting more BCAAs, electro-

lytes, taurine and citrulline.

BCAAs bypass the liver, going

directly to your working muscles

where they help minimize muscle

breakdown and drive repair while

youre training. Electrolytes, partic-

ularly sodium and potassium, help

keep your luid balances in check so

that you dont get dehydrated during

intense workouts.Citrulline is an amino acid known

for boosting your bodys NO produc-

tion. Citrulline converts to arginine,

another amino thats crucial for gen-

erating this gas molecule that deliv-

ers blood, oxygen and nutrients to

muscle tissue. Perhaps surprisingly,

research shows that supplementing

with citrulline is more effective for

boosting arginine levels than taking

arginine itself.Taurine, another amino, im-

proves endurance because it may

reduce lactic acid in muscle tissue,keeping you energized for longer.

Amino Pro from Dymatize con-

tains all these ingredients. Mix one

scoop of Amino Pro with water for

each 30 to 45 minutes of exercise,

and consume the beverage through-

out your workout.

POSTWORKOUT: RECOVER

WITH BCAAS AND KEY

METABOLITES.

Immediately after workouts, you

want ingredients that help you re-

cover and grow for better long-term

performance and muscle growth. At

this time, you want to support mus-

cle-protein synthesis (anabolism)

and minimize muscle breakdown

(catabolism) caused by training.

Taking BCAAs, leucine metabolites

and whey protein can help you

achieve all of this.BCAAs not only fuel workouts,

but they also help you recover more

quickly at the end of your training

sessions. Leucine is the most impor-

tant of the BCAAs, so look for prod-

ucts that are higher in this amino

than other BCAAs (look for a 2:1:1 ra-

tio speciically), and also opt for leu-

cine metabolites, including HICA and

KIC. Whey, meanwhile, is a fast-di-

gesting source of protein that startsthe recovery process more quickly

than many other proteins.

TRY THESE THREE PERFORMANCE DRIVEN

PRODUCTS FOR BETTER RESULTS BEFORE,

DURING AND AFTER WORKOUTS.

BY DUANE ROWLAND

LINE DRIVE The new

Performance Driven

line was created with

various physical

pursuits in mind,

from muscle building

to on-the-field

athletic success.


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We all have that competitive drive. Whether you are stepping on stage, lifting heavy weight, or

trying to run a better time, you are always striving to be better than yesterday. To optimize your

results, it takes more than just hard work at the gym. You have to stay disciplined with your

training, nutrition, and supplementation.

Let HMB strengthen your results. Studies have shown that supplementing with HMB duringtraining is proven to increase strength, improve endurance, and aid in a faster recovery.

Check out HMB.org to see why so many elite athletes like you take HMB. Read about the science

behind the product. Then follow the links to purchase HMB to start strengthening your results.

HMB is developed, licensed, and marketed by Metabolic Technologies, Inc.

STRENGTHENYOURRESULTS

Visit www.HMB.org/mm

Individuals providing testimonies in ads are sponsored athletes or have received theingredient HMB as a gift from Metabolic Technologies Inc.

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.


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#A

imFitn

es

s


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Listen we could get cute here. Tell

you how building the human body is

a pursuit of the highest artistic order.

Point out the similarities between

architecture, the sculpting of buildings and the

sculpting of muscle. That both endeavors begin

with nothing more than a vision in the mindseye, take root only with proper planning, re-

quire a solid foundation and, in the end, are a

product of what heart and soul we pour into it.

But philosophical musings are unnecessary.

As a famous architect youve never heard of

before, Ludwig Mies van der Rohe, reminds us,

Less is more. So in the following special sec-

tion of MuscleMag, we dispense with the niceties

and give you all the basic tools you need to grow.

It begins with nine weeks worth of mass-gain

workouts, assembling the proven techniques

bodybuilders have used for decades into a two-

step plan the irst ive weeks creating a foun-

dation, while the inal four ramp up the intensity.

On the training front, youll also ind 48 pages

outlining the best muscle-building exercises ever

devised, one page each, all on heftier paper so

you can snip and save them for years of reference.In addition, we outline a perfect day of

mass-gain nutrition for those who prefer a

complete one size its all solution as well as

a rundown of supplement stacks strategically

geared for various goals aimed at those who are

more do it yourself t ypes.

Architecture starts when you carefully put

two bricks together, van der Rohe also said. So it

goes with building, it does with weightlifting: To

inish, you irst need to begin. Turn the page to do

just that.

WHETHER YOU WANT TO GET HUGEOR JUST ADD A FEW SOLID POUN DS OFMUSCLE, THE NEXT 70 PAGES A RE FOR

YOU:AN ALL-IN-ONETOOL KIT

FOR PACKING ON SER IOUS SIZE.BY THE EDITORS

MASS-GAINMUSCLEMAG

SPECIAL

START HERE



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OUR NINE-WEEK MUSCLE UPPLANITS A SIMPLE, UNIVERSAL GOAL AMONG ALL MEN: MORE MUSCLE. HERES

THE NO-BS, NO-FRILLS, NO-EXCUSES BLUEPRINT TO HELP YOU ADD UP

TO 10 POUNDS OF LEAN, POWERFUL MASS IN NINE WEEKS.

BY MICHAEL BERG, NSCA-CPT | PHOTOS BY ROBERT RIEFF

LIFT, EAT, REST, REPEAT. Its the magic formula for

growth. Do those four things right, and theres no doubt

youll make gains.

That said, it helps to have a blueprint to follow in the

gym. Here, using a selection of the movements highlight-

ed in the 48 Best Mass-Building Exercises section youll

ind starting on Page 58, along with a few variations

demonstrated in these pages by our cover athlete, Bran-

dan Fokken, we have created a nine-week, two-phase

program. Its designed to build a foundation of strengthand muscle mass, and includes a split that focuses on var-

ious aspects of your structure the major bodyparts

that you need to develop for optimal results.

You can adjust the plan based on your needs. For in-

stance, if youre newer to training, say, three to six months

of experience, you may want to go longer on Part 1, up to

three months or so, before transitioning to Part 2.

You can also cycle through the plan more than once, go-

ing back and forth between the two phases over time while

mixing in a higher-rep (12 to 20 per set) program to keep

your systems off-balance and responding.

Whatever route you choose, one thing is certain: Youllbe making use of the best exercises ever devised, putting

you on track to inishing your dream body on schedule.


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DUMBBELL UPRIGHT ROW

This move is similar to the EZ-

bar upright row, except

switching out the bar for

dumbbells. Keep the bells close

to your body on the way up and

down, and get your elbows high,

as Brandon Fokken

demonstrates here.

muscle mag august 2014

Documents