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Inside

SEPTEMBER 2017
VOLUME 78 | NO. 9

FEATURES 132 COVER

20 Everything you need to
STORY
Step into the ring with UFC know about the years 10 Ageless Muscle
fighter Francis Ngannou. biggest annual body- Former GUESS model
building competition, Beiron Andersson
talking place in the U.S. proves hard work and
this month. healthy living truly are
keys to staying young.
136

This months Muscle & ON THE COVER

Fitness Hers exclusive: BEIRON ANDERSSON
blast calories and build /// Photograph by
muscle to shape the Per Bernal
perfect booty.

88 Thrill of the Grill

Push boring burgers and
chicken to the backburner.

28
The four best physique
enhancers every guy
absolutely needs to know,
according to superstar
trainer Mark Coles.
94
Lean and very, very green.
Try these incredible muscle-
building salads, each of
which boasts an impressive
50-plus grams of protein
per serving.
100

Meals that prove everything

really does taste better with
an egg on top.
110
Part 2 of our exclusive
interview with George
Butler, the man behind
Arnold Schwarzeneggers
most iconic film.
116

Our best plan yet for build-

ing the ultimate six-pack.
The trick? Never let your
body know when the work
is over.
122

Dial in your diet, hit these

three workouts hard, and
you can shed a half-kilo of
fat in a single week.
Inside

SEPTEMBER 2017
VOLUME 78 | NO. 9

PAGE

74
IN EVERY ISSUE
8 FITNESS AND NUTRITION NEWS
144 THE LAST WORD

SECTIONS
34 EXPERT 45 TRAIN 75 EAT
Training tips from Master the paral- Must-try muscle
physique star lette bar for a bul- burgers, the
Andrei Deiu, award- letproof core, 5 best way to get
winning business- ways to improve your probiotics,
man Alexander your kettlebell plus ingenious
Brimelow, UFC swing, how to pair ways to add chick-
fighter Arnold planks with a TRX, peas to your diet,
Almighty Allen, and secrets of the and more!
and more! Turkish getup.

Correction: The photo of Elton Mota on the Expert opener page in the
last edition of Muscle & Fitness was taken by Simon Barnes.
9
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 RY
RASPBER
E
LEMONAD
TRAIN NEWS
LIFT
HEAVY TO
GET STRONG INCREASE
BRAIN
CHAIN JUICE
GANG n Intense resistance
exercise was shown in
n A study in the research published in
the Journal of Science
Journal of Strength &
and Medicine in Sport
Conditioning Research to boost a brain protein
found that variable that encourages new
resistance training neuron and synapse
using chains or bands growth for more and
on barbells to keep better-working grey
the resistance matter. Plus, it may
improve long-term
changing through- memory.
out the lift
gave subjects
bigger strength
increases in
1RM bench than
when subjects
knocked out
reps sans bands
or chains.

Tool Time CARB DOWN

Chains and
bands change the SHOULD
point of resistance
during a lift and can
YOU DOWN
help you develop SOME GRUB
more strength, BEFORE A
power, and WORKOUT?
speed.
n Researchers at the
University of Bath had a
group of overweight men
take a moderate treadmill
test for an hour on an
empty stomach and then,
WALK IT OFF on another occasion, two
hours after eating a
KIDNEY DAMAGE high-carbohydrate
MICHAEL DARTER; EDGAR ARTIGA; GETTY IMAGES

breakfast. They found

n A recent study from Yale says that the physical stress of that the expression of
running a marathon may cause kidney injury in the short term. two genes in the adipose
Researchers took blood and urine samples of 22 marathoners tissue linked to burning
(with an average age of 44) at the Hartford Marathon in stored fat and energy
Connecticut pre-race, immediately after the race, and then 24 increased when the men
hours later. They checked for markers of kidney injury and found fasted and exercised
that 82% of the runners showed Stage 1 acute kidney injury after and decreased when
the race, which means the kidneys began to fail to filter waste the men ate before
from the blood. The injury resolved itself within two days after the exercising. Moral of the
marathon but still demonstrates how the stressors of intense story: Hold out until after
runningincreased body temp, dehydration, and lowered blood your workout. Your
flow to the kidneyscan harm the body, at least in the short term. waistband will thank you.

8 MUSCLE & FITNESS SEPTEMBER 2017

EAT NEWS Guac
Hard
syndrome is the
result of a crappy
diet and a lack of
exercise. But
GET FAT avocados
can help.
EAT MORE
AVOCADOS
Some scientists
on the avocado-
loving trip recently
published a com-
prehensive review
of studies on the
multitude of health
benefits of the
avocado in
the journal

Mainly,
it helps lower the
risk of metabolic
syndromewhich
is associated with
high blood pres-
sure, high choles-
terol, high blood
sugar, added body
fat, and cardio-
vascular disease.

COOK AT HOME
TO SAVE MONEY
AND EAT HEALTHIER
n Recent research from the U. of
Washington confirms that the more you
FRO M T O P: A N T H O N Y L EE /G E T T Y IM AG E S; MI CH A EL NE V EU X ; J O N AT H A N K A N T O R /G E T T Y IM AG E S

prepare food at home, the healthier youll

eat and youll even save money along the
way. The study showed that those who
ate a majority of home-cooked meals
saved as much as 103 on food costs,
which is enough for a gym membership
and then some.

BROIL
FAT WITH
PROTECT BROCCOLI
CATCH n Supplementation of
SOME RAYS sulforaphanethe
main phytochemical
n A recent study from Spain found in broccolihas
that people with skin type III, which been shown to CALL or CLICK to subscribe
is classified as skin that will tan reduce weight gain Call: 01858 438865 QUOTE CODE MMAFM03
easily but still sunburn, need only by 15%, reduce Open weekdays 8am 9pm,
10 to 20 minutes of sun time to get visceral fat, and bolster Saturdays 8am - 4pm
the recommended dose of vitamin the populations of Click:
D. Any longer and it will cause beneficial bacteria in www.subscription.co.uk/weider/MAF/MMAFM03
erythema, or the start of a sunburn. the gut that can be
harmed by a high-fat diet.
 > If this is what 51 looks like,
sign us up. Former GUESS
poster boy Beiron Andersson
was one of the most
in-demand models in the
world. Now he wants to be
a fitness role model.
B Y S H AW N D O N N E L LY ///
PHOTOGRAPHS BY PER BERNAL
B E I RON A N DE R S S ON

UNLESS YOUR KNOWLEDGE OF MALE MODELS Andersson, a Swede by birth who

moved to the United States as an
extends well beyond the fictional character Derek exchange student at age 17, became
Zoolander, you probably arent familiar with the name one of the most recognizable models
on the planet in 1992 when he was
Beiron Andersson. (You probably dont know how to
plucked from obscurity for a GUESS
pronounce the first name eitherits BAY-ron.) But advertising campaign alongside
if you picked up a magazine or turned on a television Anna Nicole Smith. (For you younger
readers, Smith was the Kate Upton
at any point during the 1990s, you have undoubtedly of her day: a beautiful, voluptuous
viewed his handsome mug many, many times. blonde bombshell.) That was
Andersson posing with Smith in
those iconic black-and-white ads
TRAIN INSANE puckering up to kiss her, riding
During his busy weeks,
Andersson, 51, tackles a
shotgun with her in a classic car, even
62-set workout. Twice. lacing up the gloves and doing his
best Rocky Balboa to win her over
in a commercial titled Boxing. (Go
ahead, YouTube it. Its awesome.)
In addition to his five ad campaigns
for GUESS, Andersson modelled
for brands such as Armani, Versace,
Valentino, H&M, Jim Beam, and
Pepsi, travelling to far-flung places
like the Seychelles, Hong Kong,
Australia, and South Africa (and,
of course, New York, Los Angeles,
Miami, and Europethat goes
without saying).
But ironically, Andersson might be
in the best shape of his life right now.
Never mind that he will be 52 years
old in October. For proof, just look
at the images of him from a recent
workout on these pages. Andersson,
who is quick to point out that he is
all-natural, is much thicker and more
muscular today than he ever was in
those GUESS ads. He credits this to a
lifelong passion for fitness, especially
weightlifting.
I love weights, Andersson says.
When I was young, I was a runner.
I ran mornings. I ran evenings. I did
a marathon in the snow. But after
a while it starts getting old to only
run. So I started lifting weights as
well. And I started putting some
size on. And then I moved from
Sweden to a small farm town in
Northern California called Durham.
And a lot of these farm boys in Dur-
ham were big and strong and loved

12 MUSCLE & FITNESS SEPTEMBER 2017

to lift weights. That was a little bit
extra inspiring, because American
boys lift best.
Andersson was even preparing to
open a gym in Northern California
with a friend when his modelling
career took of. He drove to Los
Angeles to scout out a few gyms for
some last-minute ideas on equip-
ment when he decided to indulge
his aunt, who was an actress and
a model in L.A. and had been
encouraging him to try modelling.
My aunt and I went to the park
and she took some snapshots, FLASHBACK
Andersson was the
Andersson recalls. I took those go-to male model of
snapshots to my irst agency, and the 90s, with ad
they had a lot of interest, so they campaigns for
GUESS, Armani,
kind of took it from there. Versace, and H&M.
Andersson quickly signed with
Wilhelmina Models and moved to
L.A. with his wife, Tina, his high
school sweetheart. Within a couple
of weeks, he booked a national
Levis campaigntelevision and

Theres nothing wrong with compete in some physique body-

I dont have one modelling, Andersson says. But it building shows in the near future.
single day I go to wasnt much brain stimulation for I want to kick butt hard now,
the gym and me after a while, because basically Andersson says, and see if I
something isnt all I was doing with every move was can get into some high-end shows
hurting. But its not counting the dollars. With photog- and do well.
because Im lifting. raphy, all of a sudden it was nonstop But beyond the potential physique
Its actually better mental stimulation. I could be cre- competitions, Andersson says he
when I go lift. ative and see the process from begin- wants to be a sort of itness ambas-
ning to end, which is a lot more work sador, especially for others his age.
but also much more satisfying. I would like to become someone
Today, Andersson owns a photo whom people can look up to and get
print. I worked an hour and was studio in Chico, California. He is advice from, he says. If you played
paid $1,500, Andersson says. And I still married to Tina, and they have hard in your life, by age 50 you
go, I could do this. two children. (His daughter is in- have knee problems. You have back
Then came the life-changing ishing chiropractic school. His son problems. You have shoulder prob-
GUESS job, followed by a whole lot owns a car-detailing business and a lems. I always hear people say, Oh,
of people in the industry suddenly clothing brand.) In addition to pho- I cannot do this; I cannot do that.
kissing his ass, and high-paying gigs tography, Anderssons other obses- I go, I dont have one single day I
around the world. But when the sion these days is itness. He designs go to the gym and something isnt
work began to dry up in the late 90s, workouts and diet programmes for hurting. But its not because Im
Andersson moved behind the camera clients. lifting. Its actually better when I go
and became a photographera job Hes ramping up his presence on lift. If I dont lift, I feel much worse.
that he says is more fulilling than social media (Instagram: @beiron When I get my workout in, it really
his glory days as a model. andersson). Hes even planning to helps my whole body.
B E I RON A N DE R S S ON

BEIRONS WORKOUT

TOTAL-BODY
ASSAULT
Andersson usually trains five to six days
a week, but when his schedule is
packed, he does this monster full-body
workout twice a week.
EXERCISE* SETS REPS

Weighted 5 612
Pullup **
Weighted Dip 4 To failure
Bench Press 4 12, 10, 8, 6
Hanging 4 To failure
Leg Raise ***
Inverted Toe Touch 4 To failure
(with Gravity
Boots)
Sledge Push **** 5 30 metres
each
HANDSTAND POWER CLEANT
Back Squat 4 12, 10, 8, 6 PUSHUPS Grab a barbell, resting on the
Front Squat 3 10, 8, 6 If youre not able to perform loor, and pull it up your body.
these, then sub in a barbell Once it reaches your thighs,
Sumo Deadlift 4 8, 6, 4, 2
or dumbbell military press for drive your hips to clean the bar
Power Clean 4 8, 6, 4, 2 the same efect. to the front rack position.
Walking Lunge 4 20 steps each
leg
Sled Pull with Rope 3 40 feet per
set
Belt Squat 3 20, 16, 12
Med Ball Throw 3 15 each side
Med Ball Pushup 4 To failure
Handstand 4 To failure
Pushup*****

*Andersson begins with a 10-minute

warmup to get the blood flowing: skipping
or using a cardio machine like the elliptical
or treadmill.
**Do the first set without weight. If you
cant do more than 12 pullups without
weight, then continue without weight. The
same goes for weighted dips.
***You can also do knee raises. To do
these correctly, Andersson says, strive
to pull up your legs or knees so you are
exposing your rear end to the world.
****Add weight with each set to finish
with a heavy sledge.
*****For a tutorial, see p. 62. You can
also do a standing barbell (or dumbbell)
overhead press instead.

14 MUSCLE & FITNESS SEPTEMBER 2017

 BACK SQUATS BELT SQUATS
A wider stance is favourable for The dangling weight will create
those with less range of motion more tension throughout the
in their hips. Itll also better acti- movement, making this exercise
vate your glutes and hamstrings. a killer way to burn out your
entire lower body.
FRONT SQUATW
Resting the bar across your
shoulders is a better alternative
for those who experience wrist
pain with traditional front squats.

MED BALL THROWT

Holding a med ball, pivot onto
the toes of your back foot and,
keeping arms straight, rotate
your torso to launch it.

HANGING LEG RAISE S

Hang from a pullup bar, bend your
knees, and contract your core to
bring your legs up. If you cant
keep them straight, then bending
them is OK.

S H O T O N LO C AT I O N AT B A R B E L L B R I G A D E G Y M , LO S A N G E L E S
WALKING LUNGE S
Keep your chest up and shoulders
back, then lunge forward until
your front thigh is parallel with
the ground. Continually lunge
forward with each step.

INVERTED TOE SUMO DEADLIFT S

TOUCH W The Sumo deadlift places more
Gravity boots allow you to hang of an emphasis on hip drive.
upside down for situps. However, To lock out the weight, drive
if you dont have access to them, your hips forward once the bar
perform standard situps. passes your knees.

16 MUSCLE & FITNESS SEPTEMBER 2017

 B E I RON A N DE R S S ON

SLEDGE PUSH X
Lock your shoulders into place
and drive the sledge with your
lower body. This is a full-body
move, so resist the urge to
push the sled with your arms.

WEIGHTED PULLUP T
If you cannot perform 12 perfect
body-weight pullups, then check
your ego and perform all the sets
with only your body weight.

BEIRONS GYM ESSENTIALS

At 51, Andersson jokes power belt (as opposed to
that he is in his prime. And a training belt), which has
thats funny because it the same width on the front
might actually be true. But and the back.
he doesnt achieve the body >>WRIST WRAPS AND
of someone half his age WRIST STRAPS Says
without a few indispensable Andersson: I use straps
items of gear. Here are his only for back exercises
must-haves. and try to use them as little
>>CHALK Chalk is a as possible in order to build
must, Andersson insists. up my grip strength. I dont
It makes lifting more use them for deadlifts.
eicient and safer, >>FOAM ROLLER AND
eliminating bars slipping LACROSSE BALL
out of your grip. These help break up those
>>KNEE SLEEVES (made tense muscle ibres that
of 7 millimeter Neoprene) cause all the pain in your
>>A GOOD BELT shoulder, back, and knees,
Andersson prefers a Andersson notes.
B E I RON A N DE R S S ON

The Biggest Key to Getting Ripped at 51? Diet.

Working out is a no-brainer, Andersson says. But if it is time to get shredded, your diet will make it
happen. For anyone looking to get truly rippedespecially someone over the age of 40Andersson
recommends a high-protein, low-carb diet thats rich in good fats and contains little to no alcohol.
Heres an example of what he consumes in an entire day during a cutting programme.*

U P O N WA K I N G U P :
Glass of spring 11 A.M.: MEAL 2 30 MINUTES BEFORE BED:
water mixed with 1 tbsp apple Beef, turkey, or chicken Magnesium citrate. (It relaxes the
cider vinegar Salad with vegetables like red body, Andersson says, and aids in
cabbage, spinach, mixed greens, metabolism, bone and cell formation,
8 A.M.: MEAL 1 broccoli, and beetroot with and nerve transmission.)
Steel-cut oatmeal with 3 grams dressing made of balsamic vinegar
psyllium husk (for fibre and and oil *Andersson recommends doing a
volume) and cinnamon and stevia A P P ROX I M AT E CA L O R I E S : 4 3 0 high-intensity cardio session
(for taste) (burpees, skipping, hill sprints,
3 large eggs: poached, boiled, 2 P.M.: MEAL 3 Spinning, and so on) before
or scrambled (if scrambled, use Tuna, salmon, beef, or pork breakfast. You can have a low-
coconut spray for the pan) Salad with vegetables, avocado, carb, no-sugar protein drink or
A PP ROX I M AT E CA L O R I E S : 4 0 0 and squeezed lemon or flaxseed oil BCAAs before this cardio session,
A P P ROX I M AT E CA L O R I E S : 4 5 0 he says, but the point is to use
your fat as fuel. Therefore, you do
NOT
5 P.M.: MEAL 4 not want to eat and give your
SO FAST
Doing cardio Grilled or baked salmon (wild not system fresh glucose as fuel. This
on an empty farmed) session should be intense so your
stomach burns Broccoli or spinach with squeezed metabolism kicks into high gear.
more fat. lemon for dressing **If a meal is missed, Andersson
1 slice sprouted grain bread, says, you can substitute that
toasted with 1 tbsp butter meal with nuts like nonsalted
A P P ROX I M AT E CA L O R I E S : 5 0 0 almonds, walnuts, or pecans; fruit
such as an apple or a banana; or
8 P.M.: MEAL 5** a protein shake. I like to add some
Protein shake with 35g protein frozen blueberries to my protein
shake. Great antioxidants.
SHUTTERSTOCK

A P P ROX I M AT E CA L O R I E S : 2 1 0
 OW
P ER ER
PU NC H t - 4 a nd 2
>AC heavyweight hope of the
t 6 - f o o 5 0 p o u n d s ,

UF a n n o u i s one
g
Fr a n c i s N a t i n g m e n o n e a r t h .
m ost i n t i m i d
D
ON HOWAR
A PHS BY SIM
/ PHOTOGR
LUMMER //
BY JOHN P

20 MUSCLE & FITNESS SEPTEMBER 2017

M
MANY UFC
FIGHTERS LOOK
INNOCUOUS,
but could render you unconscious in
less time than it takes to read this
paragraph. Nobody; however, would
look at Francis Ngannou and
underestimate him. Ngannou is six-
foot-four and weighs an imposing
250 pounds. His power-packed
physique has the potential to
impress on a bodybuilding stage.
But, make no mistake: The Predator,
as he is known, is built to destroy.
The Frenchman is one of the
UFCs fastest rising stars, having
surged to number five in the
heavyweight rankings on the
back of a 5-0 record that
includes two Performance of
Night bonuses. He hopes one
more victory will catapult him
into title reckoning.
Ngannou has battled hardship
as well as humans to get where
he is. Born in Cameroon, he
overcame extreme poverty
before moving to France where,
penniless and alone, he started
dismantling opponents in boxing
then mixed martial arts. Two
years ago, he joined the UFC and
is now on the cusp of stardom. McGregor, Polands Joanna
The Arsenal football fan is the Jedrzejczyk, Russias Khabib
latest in a rapidly expanding line Nurmagomedov, Hollands
of Europeans making their mark Alistair Overeem and Swedens
in the UFC. Until recently, Ameri- Alexander Gustafsson have put
cans and Brazilians dominated Europe on the map. Now Ngan-
the rankings but in recent years nou hopes to become the conti-
the likes of Irelands Conor nents first heavyweight champ
McGregor, Britains Conor in more than decade.

22 MUSCLE & FITNESS SEPTEMBER 2017

 F R A NC I S NGA N NOU

I promised that if
I had a chance to
achieve something,
I would take it.
F R A NC I S NGA N NOU

MUSCLE&FITNESS: How tough was had no friends or family or money, FRANCIS NGANNOU
your childhood? but I was happy because I knew
FRANCIS NGANNOU: My parents di- it was the beginning of my story. AGE: 30
vorced and I was sent to live with my When people said youre home- BORN: Cameroon
aunt and uncle. At school, I was al- less, I said I didnt care, because LIVES: France
ways last because I didnt have money finally I had an opportunity.
to pay for anything. Sometimes I HEIGHT: 193 cm / 6 ft 4
didnt even have a pen to write. Some- M&F: How did you get into MMA? WEIGHT: 116 kg / 255 lbs
times, I wanted to leave the classroom FN: I boxed in Cameroon, so I joined
CAREER HIGHLIGHT:
because I was so hungry. I wasnt a boxing gym in Paris and said I Winning my UFC debut. I had
badit was just life causing problems. wanted to be world champion. I was only done two years of MMA
I promised that if I had a chance to told there arent many opportunities and was nervous and wanted a
achieve something, I would take it. in French boxing but there is a sport UFC contract.
called MMA where I had potential AMBITION: Only oneto
M&F: What was moving to France to do well. I didnt even know what become the champion.
like? MMA was. I had seen it on TV 2 or TRAINING ADVICE: Never
FN: I didnt know anyone in Paris. I 3 times, but it didnt interest me. give up. Everybody told me I
was crazy, but I said that,
when I get my chance, Ill take
it. Always believe. And if you
give your best, you will be at
peace with yourself.
SPONSORS: Reebok
SOCIAL MEDIA:
Twitter @francis_ngannou
Instagram @francisngannou

24 MUSCLE & FITNESS SEPTEMBER 2017

I am like some
junkie who
needs to train.
F R A NC I S NGA N NOU

26 MUSCLE & FITNESS SEPTEMBER 2017

 M&F: How much training do you do?
FN: I train every day from Monday
to Saturday in training camp. On two
or three days a week, I train twice.
How long a session lasts depends on
what I do. Often its two hours but
you cant do conditioning for that
long so that might take less than an
hour. Technical sessions require less
energy, so they might last more than
two hours. I train eight weeks for
three-round ights. For ive rounds,
I might need more.

M&F: How does your training difer

from other MMA ighters?
FN: I train by myself a lot. Some-
times I like to just be by myself.
I have spent a lot of time alone in
my lifeperhaps this is why.

M&F: Do you enjoy training?

FN: Yes. Sometimes when I am
One day, my boxing gym closed over too tired, I take a day of then Im
the summer holidays and I wanted excited to train again. I am like
somewhere to train. That is when I some junkie who needs to train. My
tried MMA. Two years later, I had a favourite part is sparring, but to be
contract with the UFC. the best MMA ighter, you have to
train everything. I like to inish my
M&F: How have you come so far so opponents; I dont want to wait for
quickly? judges, and training helps me do
FN: Im strong and focused. When this.
I step back, I see my old life, and
I dont want things to be like that M&F: Are you careful with your diet?
again. So I ight for my life and my FN: No. Normally I eat everything.
family. I come from Cameroon where I
never knew about diet. For us, when
M&F: How soon do you think you you see food, you just thank god you
could win the UFC title? have something to eat. You dont
FN: Maybe by the end of this year care about fat when half the time
or in 2018. Im ranked number ive you dont have anything to eat.
now, so if I win my next ight I might
get a title shot. M&F: Conor McGregor versus Floyd
Mayweatherwho wins and would
M&F: Have you always had a power- you ight a boxer?
ful physique? FN: Life is about opportunity. If,
FN: Ever since I was young, I have one day, I have an opportunity, then
had a reputation for being a strong why not? I have good boxing skills.
guy, so I dont need to train for Mayweather probably wins, but its
power. I know I am naturally strong. a ight, and anything can happen.
I just need to focus on cardio, speed, Whatever happens, its a good
and technique. opportunity for McGregor.
BEYOND
THE> Leading British
trainer Mark Coles
identifies four
physique-enhancing
factors that most
people overlook.
BY MARK COLES

BASICS
H
HAVING
AVING SPENT THE power of quality food. Food that is

LAST
AST 15 YEARS IN THE unreined (which means the vita-
mins, minerals, and ibre are all still
FITNESS
TNESS INDUSTRY, I intact) and non-processed (foods
found in their natural state) con-
el I can say that Ive
feel tains incredible fuel for your cells,
seen
en it all. Ive worked muscles, and organs. This fuel comes
in the form of vitamins, minerals,
with
th every type of client fats, and amino acids.

youu can imagine, from Your cells communicate eiciently

with each other if you provide them
stnatal women and
postnatal with what they need. Conversely,
restrict access to what they need and
gh-flying executives to
high-flying they repay you with low energy, poor
professional athletes. memory, bad moods, poor recovery,
disturbed sleep, a lack of muscle tis-
sue, and slower fat loss. This doesnt
As any good coach should, I always I started my search with these key sound like the perfect recipe for
start the process with an evaluation. questions: developing a better physique.
Over the years, this has changed For example, not having enough B
a great deal. In the early days, it WHAT ARE THE MAIN vitamins (which are found in foods
1 ISSUES THAT SLOW
consisted of asking for a food and such as eggs, ish, red meat, spinach,
training diary and some basic health MUSCLE GROWTH? potatoes, and whole grains) can have
questions. I would follow that up a negative impact on energy me-
WHAT ARE THE MAIN
with some physical assessments, 2 ISSUES THAT SLOW tabolism, mood, skin health, nervous
such as lexibility, then construct a system function, as well as the me-
FAT LOSS?
training programme and diet. tabolism of proteins, fats, and carbo-
As the months and years went by, WHAT CAN HELP YOU hydrates. Yet, too many people stick
some clients would respond well and 3 HAVE MORE ENERGY? to the same foods or cut corners with
others would stagnate. This both- cheap quality food, then wonder why
ered me: surely with a consistently WHAT HELPS YOU TO their shape isnt changing. Invest in
4 RECOVER BETTER FROM
good diet, a structured programme, quality and variety and your body
and hard training, everyone should TRAINING? shape will thank you.
progress? How wrong I was.
As someone who trains, have you You are probably trying to answer
ever felt that you should be doing
better? Do you think you should be
these questions as youre reading
them. But, remember what I said at
2
stronger, or adding more muscle? Do the start of this article: if the basics FOCUS ON
you think you should be leaner con- worked so well, why are so many DIGESTIVE
sidering how hard you train and
how strict you are with your diet?
people not achieving results? There
are four key areas that Ive learned to
HEALTH
Digestive health is the number one
As a coach and athlete, I asked focus on and theyre probably areas thing most itness enthusiasts
myself these very questions. that you havent even considered. overlook. We all know that changing
What makes me different is how you look requires a high level
that I went in search of answers. of commitment to eating, so why
I was confident that if I could
solve the stumbling blocks, I could
1 wouldnt you want to ensure that
everything you consume is digested
help nearly every client that came EAT QUALITY eiciently then absorbed into your
to see me. I would be able to clear NUTRITION blood stream?
my own hurdles as well and grow Im not talking here merely about The digestive system houses many
faster in the offseason and get getting enough protein, or the right enzymes that break down proteins,
leaner coming in to shows macro split. It goes deeper than that. fats, and carbohydrates. This
or photoshoots. Most people do not understand the process begins in the stomach then

30 MUSCLE & FITNESS SEPTEMBER 2017

SEPTEMBER 2017 MUSCLE & FITNESS 31
32 MUSCLE & FITNESS SEPTEMBER 2017
ABOUT THE EXPERT be one step closer to your
MARK COLES ideal physique.

STATUS: CAREER TRAINING ADVICE:

Physique coach and HIGHLIGHT: Your body is unique;
bodybuilder. Launching the therefore, your 4
AGE: 39
Physique Coach
Education
approach to training
and nutrition must be
LEARN TO
PLACE OF BIRTH: programme. unique to you. MANAGE STRESS
Newark, When it comes to building muscle
AMBITION: SPONSORS:
Nottinghamshire and getting lean, you need to be
To install a higher Scitec Nutrition
LIVES: Nottingham level of coaching in aware of the terms anabolic and
SOCIAL MEDIA:
and London the fitness industry catabolic. Anabolic refers to the pro-
that is recognised Instagram cesses that build molecules for your
HEIGHT: worldwide. @Markcolesm10 body to use in growth and repair.
178 cm / 5 ft 10
YouTube Catabolic refers to the processes that
WEIGHT: break down molecules. In some in-
@Mark Coles M10
110 kg / 243 lbs stances, breaking down molecules is
essential to the bodys ability to func-
tion properly, but chronic catabolism
can be destructive. On the other
passes down to the small intestines. know from years of experience that hand, we need to promote as much
Most people; however, pay little those who try to live like this always anabolic activity as possible, espe-
attention to digestive health even end up crashing at some point. cially if the goal is to build muscle or
when their systems are telling them Deep sleep is essential. Think of it preserve it during dieting.
something is wrong. If you sufer as being the charger for your brain There is a ine line between build-
from gas, constipation, diarrhoea, and the time when hormones are ing and breaking down when it
relux or stomach cramps, released for repair and recovery comes to physique development and
chances are that something needs the most popular one being growth key to this is cortisol, a hormone
investigating. hormone, which helps to build produced in the adrenal glands.
The bottom line isif you cant muscle and regulate your metabo- Levels luctuate due to stress (emo-
digest protein properly, you wont lism. Limit the quality and quantity tional, environmental, and physical).
absorb the amino acids that of your sleep and you can limit the Cortisol is your friend because it
support the development of muscle efects growth hormone has on regulates blood pressure and cardio-
tissue. If you cant digest carbohy- muscle development. vascular function. It also supports
drates properly, you wont have Here are a few questions: do you the breakdown of protein into amino
optimal energy levels to train and struggle to get to sleep? Do you wake acids, which you use for energy. But if
recover. Improving your digestive up more than once each night? Do cortisol levels remain elevated for too
health can be the diference you wake up unrested? Do you sleep long, it can become highly
between hitting a plateau for weeks less than six hours per night? If you destructive to the body and hamper
on end and gaining that extra 4 to 8 said yes to two or more of these, I the results youre trying to achieve.
pounds of lean muscle. would place ixing your sleep cycle You therefore need to be mindful
high on your priority list. on a daily basis of any stress youre
bringing to your body, for instance
Here are a few things to try. by managing your sleep and
recovery from training (by having
FIX YOUR Do not use a computer or watch TV up to rest days), staying on top of your
SLEEP CYCLE two hours before going to bed.
Do not use stimulants (such as cafeine)
diet, and providing your body with
In the modern world of social media, past midday. what it needs to function at its best.
we are constantly being urged to Use blackout blinds in your bedroom. Training is catabolic, so ensure that
hustle and grind. It seems to be cool Go to bed at the same time every day. you do your best away from the
to say that you hardly sleep because gym to keep your body relaxed and
youre on a mission to succeed. But I Get your sleep covered and you will in an anabolic state.

SEPTEMBER 2017 MUSCLE & FITNESS 33

EXPERT
ADVICE ON TRAINING, NUTRITION, AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS

The Transformer
BAILEY
CHRISTOPHER

After struggling with his weight for years, Andrei Deiu

is now one of Britains top physique stars.
 TRAINING TALK

Body of People mocked

ANDREI DEIU when
he was overweight
and claimed that he
would be a fitness

Evidence
ITS DIFFICULT TO BELIEVE Whats your training style?
star. Nobody is
laughing now.
BY JOHN PLUMMER

press with a bar, flat dumbbell

Andrei Deiu used to be obese. Deiu, My workouts are always intense. flyes, and superset decline
21, is one of Britains most exciting I do a lot of high volume, high reps, chest press with dips. For
prospects after winning his first supersets, and dropsets. I change shoulders, I do seated dumbbell
two competitions in muscular mens workouts frequently so that my lateral raises, superset military
physique and is now preparing for body doesnt get used to the press with front raises, then do
this months Arnold Classic Europe. same training. bentover flyes. I do 4 to 5 sets of
How did he achieve such a remark- 10 to 15 reps.
able transformation? Describe your
favourite workout Best exercise for
Muscle&Fitness: Why did you Chest and shoulders. For chest, I abdominals?
get into fitness? do the following: incline dumbbell Bodyweight hanging leg raises and
Andrei Deiu: I was always press, incline cable flyes, flat chest weighted cable rope crunches.
overweight. People laughed at me
when I told them that my goal was How much cardio do you do?
to step onstage and make it in When I am cutting, I do 45 minutes
the fitness industry, so I wanted
to show them that, if you are
ANDREI of incline walking on the treadmill,
five times a week.
dedicated and work hard, you can DEIU
achieve your goals and dreams. Give an overview of your diet
AGE: 21 Meal 1 70 g oats, 7 egg whites
How much has your physique BORN: Romania (1 whole), 1 teaspoon of
changed in that time? coconut oil, and handful
LIVES: London of berries
Massively. I have always had a big
frame, but it was never defined. HEIGHT: 180 cm / 5 ft 11 Meal 2 200 g chicken breast, 150
WEIGHT: 82 kg / 181 lbs g sweet potato or brown
How have you made such rice, and 1 cup of greens
CAREER HIGHLIGHT:
rapid progress? Placing first two times in one Meal 3 (pre-workout) 200 g tilapia
Because I want to be as successful weekend, qualifying for the or cod fillet, 200 g white
as I can, and if you work hard, you Arnold and British, and also rice, and 100 g asparagus
can achieve anything. I am very dis- getting sponsored by a global
company. Meal 4 (post-workout) 50 g cream
ciplined with my diet and training. of rice, one scoop of whey
AMBITION: To compete on protein, and half a banana
What is your weekly the Olympia stage.
Meal 5 200 g chicken breast and
training split? TRAINING ADVICE: 200 g sweet potato
I train six days a week. I train Consistency is key.
on three consecutive days, rest SPONSORS: BPI Sports Meal 6 200 g salmon fillet with
CHRISTOPHER BAILEY

for one, then repeat. I split my leg green salad

workouts: for one of them, I SOCIAL MEDIA:
focus on quads and calves, and, Instagram and Facebook @ I drink five litres of water a day
for the other, I focus on hamstrings Andrei Deiu and also have black coffee and
and glutes. green tea.

36 MUSCLE & FITNESS SEPTEMBER 2017

I WANTED
TO SHOW THAT
IF YOU ARE
DEDICATED
AND WORK
HARD, YOU CAN
ACHIEVE YOUR
GOALS AND
DREAMS.
 TRAINING TALK

Millionaire
Muscle
Award-winning businessman ALEXANDER
BRIMELOW lost nearly 30 kg to compete on
a spinning bike in my office and
sometimes work while using that.
What was the business
communitys reaction?
Everybody sits there and says you
idiot. They all laughed, but then
the text messages and phone calls
stage as a bodybuilder. BY JOHN PLUMMER
started, asking me to help with
their diet.
ALEXANDER BRIMELOWS and, in February 2016, set off to
office in his 40m business train for a competition. I was 97 kg. What was your training
overlooks Porsches and schedule?
Lamborghinis. But this year, he set How did you find the time?
Monday Chest and Triceps
out to create his own stunning Lack of time is the most common
piece of bodywork by competing excuse for not doing something. Tuesday Quadriceps and
Traps
as a bodybuilder. You only need six hours of sleep.
It seemed a strange thing to If I have to do an hours cardio in
Wednesday Back and Biceps
do for a man with a nice lifestyle the morning, I get up and do it,
who is used to business lunches. even if it means waking at 4 am or Thursday Rest
But Brimelow likes a challenge: 5 am. If you want something, make
he is dyslexic and has no aca- it happen. Friday Hamstrings and
demic qualifications, yet built an Shoulders
award-winning luxury and sports How did you juggle Saturday Chest and Back
car business. Starting at 97 kg, he the diet with work?
juggled training and dieting with I took my food everywhere and
Sunday Cardio
international business meetings. A whenever I travelled, I still trained.
year later, he finished fourth in the I once took a weeks food on a trip
lightweights at this years drug- to Hungary because you cannot I train abs every day.
tested UKBFF UK Nationals. get plain turkey over there. I had 4
kg of turkey, bags of rice, broccoli, How strict was your diet?
Muscle&Fitness: Tell us about and protein. I caught one flight at 7 am 100 g oats with almonds and
your business background. 6 am, so I trained at 3 am. I have yoghurt plus hake
Alexander Brimelow: I started in
business by selling burgers
as a fat 16-stone lad. I did that for ALEXANDER BRIMELOW
two years then got into the
motor industry. I started my busi-
AGE: 39 AMBITION: To look good at 40.
ness with 600 in the bank in
September 2005. BORN: Boroughbridge, North TRAINING ADVICE: Find a
Yorkshire personal trainer to guide you,
then be dedicated.
Why try bodybuilding? LIVES: Galphay, North Yorkshire
Darren Sadler (Strongman competi- SPONSORS: Alexanders
HEIGHT: 176 cm / 5 ft 9 Prestige
CHRISTOPHER BAILEY

tor and promoter) is one of my best

pals. I was spending time at his WEIGHT: 69 kg / 152 lbs SOCIAL MEDIA:
gym, Absolute Fitness, and getting CAREER HIGHLIGHT: 4th at Instagram @alexanderbrimelow
big, but also wanted to look good. the 2017 UKBFF UK Nationals.
I met bodybuilder Austin Williams

38 MUSCLE & FITNESS SEPTEMBER 2017

 HALF BUSINESSMAN,
HALF BODYBUILDER.
Alexander Brimelow
pictured at his show-
room in North Yorkshire.

10.30 am 20 g turkey and salad getting off that craving was hard. In understand their body. Preparing
1.30 pm 120 g tuna and salad the end, I preferred to stay clean. healthy food is so much easier now
4 pm Protein shake and makes me appreciate things
Pre-workout 2 rice cakes What was being onstage like? more. Ive had bar bills of 4,000,
with a protein bar melted between Im a confident person who is used but now Id rather cook a rack of
8.30 pm 120 g of turkey to giving speeches, but I believe lamb and enjoy it.
I also had peanut butter until fats that everyone should step out-
came out of my diet. side of their comfort zone. I was Will you do it again?
certainly out of my depth, but the Definitely. I cant do all that work
What was the hardest part? experience made me stronger. then just say its finished. Im going
Getting down from 97 kg to 69 kg to find a balance between having
meant being in a calorie deficit ev- Was it worth it? a social life and always being six-
ery day. The diet was not a problem More than worth it. Everybody packed up and 4-6 weeks out from
until I had something sweet, then should do something like this to competition shape.
Almighty
MIKE ROACH/ZUFFA LLC

Prospect
Meet the fighter from sleepy Suffolk who is shaking up the UFC.
BY JOHN PLUMMER

40 MUSCLE & FITNESS SEPTEMBER 2017

WITH A 3-0 UFC RECORD, Whats the benefit of nique and a hard wrestling/MMA
Arnold Almighty Allen is one of training in Montreal? session. Then I hit the pads for an
Britains most talented new Firas Zahabi has one of the best hour. We come back at 7 pm and do
mixed martial arts stars. He divides minds in MMA. Hes a brilliant strat- light punch sparring.
his training between BKK egist and tactician. I go there for I only do two sessions on
Fighters in Ipswich and Tristar gym three months at a time. Tuesdayhard sparring followed by
in Montreal, where he works drillsbut theyre longer and more
with Georges St-Pierres coach, How does your training differ intense. Wednesday is Muay Thai
Firas Zahabi. from other MMA fighters? pads then grappling later. Thursday
I do a lot of Strongman trainingnot is light continuous sparring followed
Muscle&Fitness: in camp but afterwards. My dad by a wrestling class in the evening.
How did you get into MMA? used to compete in strongman and Friday is live sparring and pads
Arnold Allen: Ive always been a my brother, who weighs abut 100 then conditioning, such as shuttle
martial arts fan. My older brother kg, still does. runs and sprints. Saturday is jiu-
and I watched old Chinese Kung jitsu. Somewhere in there, I also do
Fu films and tried moves on each a couple of sessions of weights.
other. I started going to the gym
because he started beating me up How do you
all the time! I went to a boxing gym
I DO approach weights?
to start with and boxed for five PLENTY OF I work with a strength coach called
years as an amateur. Theres a lot William Wayland from Powering
of politics in boxing and I got bored
SQUATS, Through who sends me a pro-
of just punching. ROMANIAN gramme. It includes a lot of 3-5
rep sets for power. I do plenty of
Whats it like being
DEADLIFTS AND squats, Romanian deadlifts, and
in the UFC? ACCESSORY bench presses as well as acces-
Hard work. With every win, you go
up another level, so you have to
WORK. sory work.

keep training harder to stay ahead What do you eat

of the opposition, plus there is in a typical day?
extra media and attention. A lot of chicken and rice. Its easy
How does a typical training to cook and it tastes OK. For a
How long do you need week break down? few weeks after a fight, I go wild,
to reach the top? On Sunday, I shadow box and rest. but when Im back on schedule, I
Three years. I need to work on my Monday is always the hardest have five meals a day, starting with
wrestling and discipline. When I dayI end up smashing myself for scrambled eggs in the morning then
watch my fights, I see glimpses of the rest of the week. I do four ses- chicken or tuna salads with carbs
errors from my amateur days. sions: morning is grappling tech- after training.

ARNOLD ALMIGHTY ALLEN

AGE: 23 AMBITION: To be the best in the world.
BORN: Ipswich, Suffolk TRAINING ADVICE: Just get stuck in. Dont be
afraid of the unknown.
LIVES: Felixstowe, Suffolk
SPONSORS: Monkey Nutrition
HEIGHT: 175 cm / 5 ft 9
SOCIAL MEDIA:
WEIGHT: 66 kg / 146 lbs
Twitter and Instagram @Arnoldbfa
CAREER HIGHLIGHT: Winning with a submission
on my UFC debut.
 BIKINI BODY

Is Cardio
Essential?
Britains leading female trainer
Michelle Brannan ponders
whether weights and diet are
enough to get lean.

CHRISTOPHER BAILEY

14 MUSCLE & FITNESS MARCH 2017

42 MUSCLE & FITNESS SEPTEMBER 2017
 ABOUT MICHELLE Michelle Brannan is an IFBB bikini
pro. She also runs a coaching team called Showgirl
Fitness and the online training subscription resource
BodySculpt Pro. michellebrannan.com.

IF YOU HEAD TO THE GYM down the metabolism so dont

during peak times you can be sure overdo it or remain in a constant
Alex Brooks, one of most of the cardiovascular equip- calorie deicit.
Michelles clients,
gets her sweat on. ment will be in use. Cardio machines Our bodies are smart and quickly
are incredibly popular in fact many adapt. They learn to become more
women prefer them to weights. Yet eicient at responding to exercise
others steer clear of treadmills and so, for example, if you run for 20
other such machines. They believe a minutes a day over a period of time
good weight-training plan and a your body gets better at dealing
solid diet are all you need for a lean, with the energy expenditure.
shapely body. Its true some people Consequently it feels easier to
get in great condition without doing perform and you burn less fat. The
any cardio, which begs the ques- usual response to this is to reduce
tion: should you avoid it altogether? calories but doing this repeatedly
Heres my view weight training over time can result in a slower
and diet can go a long way to metabolism, which slows fat loss.
getting you lean. Its well known that Consuming less food can also lead
muscle burns more calories than fat to a loss of muscle tissue. Mixing up
so the more lean mass you build the cardio is a good way of preventing
more your metabolism speeds up. this.
But I am not in favour of cutting out Although Im an advocate of
cardio altogether. cardio, it can over-dominate
Cardio is not just about getting programmes, particularly womens.
lean. It has too many other beneits For me, an efective training
to ignore, including: programme should include cardio
and weights. Weight training can:
Helps to speed the metabolism
Strengthens the heart Improve muscle tone
Improves the immune system Increase bone density
Increases stamina Increases muscle mass, which
Improves blood low to muscles speeds up the metabolism
Shape the body
One major drawback of the no Increase athletic performance
cardio approach is that it often Increase strength
requires being on a restricted diet
all year, which is not always BEST FORM
sustainable or enjoyable. So even OF CARDIO
those who say they shun cardio This is the most common question
often do some from time to time. I hear. The key issue for many is:
I include cardio in my training which is better low impact steady
programmes to help create a deicit state (LISS) cardio or high-intensity
in energy balance, which prevents interval training (HIIT)? HIIT can be
clients from having to reduce their great for fat burning. Studies have
calories too low. Your body may also shown it aids glucose
struggle to get the nutrients it needs metabolism but as with any form of
to stay healthy and feel good if it cardio your body becomes more
doesnt get enough calories. eicient at responding to it over time
It is important to vary cardio so I prefer to mix up cardio by
because your body gets used to combining LISS and HIIT.
what you do and you may start to Dont make the mistake of thinking
see a decline in results. Also, too cardio has to be done on a treadmill.
much cardio can eventually slow Anything that gets your heart rate
 BIKINI BODY
up into the aerobic zone is efective,
whether its dancing (which I did
before I got into bodybuilding),
power walking or a sport you enjoy.
Just walking more can make a big
diference. But again, be wary: the
cardio you do can afect the shape
Plyometrics of your body.
circuits are a This is something I am particularly
great form of mindful of when training women for
cardio. bikini competitions, whose primary
concern is body shape rather than
itness levels.
Distance running can reduce
muscle, especially in the legs,
because all those miles break down
muscle tissue. This is good if youre
trying to slim down or have over-
sized quads but for many women
who want to add muscle to shape
their bodies it can be problematic.
Its also essential to learn good
technique if you choose to run. Road
running has high impact on knees
and joints. Sprinting develops more
muscle; swimmers usually have
broad shoulders and strong upper
bodies; cyclists tend to have strong
quads and calves.
I like to select a range of
equipment that helps activate for
glutes, for example high steppers
and ski machines. If your goal is to
stay healthy while feeling and
looking good, you can beneit from
cardio. Heres a good varied
programme to try.

EXAMPLE
CARDIO PROGRAMME
DAY 1 2 mins: low the following: Choose either the
20 mins sprint resistance 20 x squat jumps step machine, high
intervals 2 mins: medium 20 x lunge jumps incline cross
3 mins: fast walk resistance 20 x lateral squat trainer,
1 min: sprint 1 min: high jumps Stairmaster or
Repeat 5 times resistance 20 x In and out Versaclimber or go
Can be performed Repeat 6 times jump squats jogging
on a treadmill or Choose any cardio 12 x Low box
CHRISTOPHER BAILEY

outside equipment you like jumps DAY 5

Walk 10,000 steps
DAY 2 DAY 3 DAY 4 using a pedometer
30 mins interval Plyometrics 30 mins steady or go to a dance
training Do 3-4 rounds of state cardio class

44 MUSCLE & FITNESS SEPTEMBER 2017

 THE BEAST

Total
Dedication
An inside, first person account of how Eddie Hall became the
Worlds Strongest Man.
I WAS BACK IN THE GYM because there was so much
THE DAY AFTER I got home from pressure on me to win, not just from
the 2016 Worlds Strongest Man. myself, but also from my family and
I had gone into the competition fans. Everyone had me for the win
conident of winning. and I felt like Id let them down.
I arrived in Botswana feeling The result didnt dent my coni-
mega strong, on top of the world, dence, because I think I would have
then, the day before it started, I won if I hadnt gotten injured. But not
managed to rip all the tendons of of winning really put ire in my belly. Pulling the truck
at last years
CHRISTOPHER BAILEY

one of my ingers and dislocate They say that everything happens Worlds
another inger, which basically for a reason and maybe it wasnt my Strongest Man.
RIGHT: Eddies
rendered me useless. time. Perhaps I needed that extra amazing
In the circumstances, I did well, year to get stronger and that extra entrance at
Europes
but didnt feel right walking away kick in the balls to train harder, eat Strongest Man.
with third place. It was tough to take more, and do more physio.

14 MUSCLE & FITNESS MARCH 2017

 THE BEAST
My body probably did need a
rest. I hadnt had a holiday for
seven years and hadnt had a
night out with my wife for a
year. Strongman had become
my life. I was totally dedicated,
and all I could think about was
getting back to my training, so I
came home, and just totally
upped my game.

BACK TO BASICS
I sat down and asked myself:
What are my weaknesses?
What can I improve on? What are
most likely to be the events in
the inal of the 2017 Worlds
Strongest Man? You can usually
work out some of the events
going by what theyve had in
previous years.
I reckoned that there would be
a squat because there hadnt
been one for a few years. Theres
always a plane pull, the Atlas stones, and some kind of
overhead press, which I thought would be something
other than log or axle because theyd been in recently.
So I had a good idea what to train for.
My weaknesses were the moving events: the truck
pull, yoke, farmers walkstuf like that, so thats
what I speciically focused on. Id made myself very
musclebound over the years. Being so massively
powerful meant that it was hard to put that power
into motion at times. I didnt quite have a good enough
technique, either, so I decided to take a step back
and re-evaluate.
I stripped everything back to basics. I learned how
to move properly by looking at what the best
strongmen at these events did. For the car walk, I
looked at videos in slow motion of how Laurence
Shahlaei picked up a car, how he stands, how he
steps. Sometimes it is good to take a step back and
learn from people better than you.

NO EXCUSES
For the yoke, I discovered I was too hunched up, I
was leaning forward too much, and had a bent
back. Watching the other top guys, I noticed that
they had straight backs and were pushing out their
chests to align their spines. Basically, you want the
weight running down your back perfectly so that
its spread evenly on your feet. If you have it too
far over your neck, youre leaning forward too
 Eddie went
back to basics
to improve on
mobile events,
such as the
car walk.

much and have all the weight on your toes, which

throws your whole body out.
For the truck pull, I watched videos of Hapthor
Bjornsson and Brian Shaw and basically copied
them. I discovered I wasnt getting low enough,
using my arms enough, or driving my hips
through. Its easy to leave your hips too high in
the air and your head too low, which waste
power. You want the weight 80 per cent on your
shoulders and 20 per cent on your hips. I also
bought my own truck pull harness so that I had
one that was set up perfectly for me rather than
just get handed one at the contest. There were
going to be no excuses this year.
Training went well and, at the start of 2017, I
set out to compete at Britains Strongest Man in
January and Europes Strongest Man in April
before the Worlds Strongest Man in May.
Ideally, it would be nice to just do the Worlds
Strongest Man, but Im almost contractually
obliged to do all three events. I think its impor-
tant to win your nationals. Doing a couple of
shows beforehand also gives me a good indica-
tion of how strong I am and what level I am at.
Winning them gives me confidence. If I went
into the Worlds Strongest Man as Britains
second strongest man then, in my head, I
wouldnt be the best there. So it was important
for me to do well and make a statement.
EXPERT RYAN TERRY

I HAVE BEEN competing in

My first ever mens physique since the division
contest, the 2013 was introduced to the UK in 2013.
UK Nationals.
Every year, I have set goals and a
plan detailing the steps Im going to
take to achieve them.
My goal in 2013 was to compete
on the international stage. After
winning my first contest, the UK
Nationals, in April, I achieved this
firstly at the European
Championships then at the amateur
Arnold Classic Europe in Spain. At
the Arnold, I won my height class
against 56 guys, then took the
overall title. A week later, I won the
British Championships to become
the first person from my country to
be awarded an IFBB mens
physique pro card. It was time to
take a break and set new goals.
I knew that nobody had won an
amateur and pro Arnold Classic
title, so that featured prominently
on my vision board. I also wanted
to finish in the top five at the
Olympia. The Olympia is the most
prestigious title of all and, after
winning two pro shows, I got my
first opportunity to compete at it in
2015. I finished fourth, which again
only fed my hunger to do better.
My 2016 goal was to place higher
at the Olympia and to show
improvements in my physique and

Goals &
stage presence. I finished second
one point behind defending champ
Jeremy Buendia. It was a great end
to the year and gave me so much

Progress
determination and drive for 2017,
when I set my sights on winning
the Arnold d Classic in Columbus,
Ohio, in March.
The feedback
edback from the judges
after lastt years Olympia was that
As he prepares for this months Olympia they wantedted to see a more 3-D,
mens physique showdown in Las Vegas, slightly denser
enser and more muscular
physique,, so I used the short
Britains RYAN TERRY reflects on his
MATT MARSH

winter offseason
fseason to make these
four-year journey to the top. improvements. When I started my
BY RYAN TERRY, IFBB PHYSIQUE PRO prep, I was heavier than I had ever

4 2 MM
50 USUC
SLC EL E& &F IFTI N
TN E S S SJEUPLTYE/M
ES AUBG
EUR S2T0 2
1 70 1 7
 FIND Ryan Terry online here:
Facebook: Ryan Terry
Instagram: @RyanJTerry
Twitter: @RyanJTerry
Snapchat: RyanTerry1988
Website: www.RyanTerry.co.uk

LEFT: Winning the

Arnold Classic
Europe in Spain.
DOWN: I had to get
bigger to achieve
second at last
years Olympia.

been before and felt confident

about bringing a better package.
But the 12-week prep was, to say
the least, challenging. I had to diet
over Christmas and the New Year
and factor in a holiday and
travelling around the world with my
sponsors. Temptation was high at
times, but whenever I felt like
cheating or being lazy, I reminded
myself of my goals and that was
enough to pick me up and push on.

MEETING ARNOLD
The trip to Columbus didnt get off
to the best of starts when my
coach, Ken Roscoe, and I were
MATT MARSH, CHRISTOPHER BAILEY

delayed by a few hours at

Heathrow airport. Finally, we
landed in Atlanta for our
connecting flight, but just as we
were getting off, we were ordered
to sit back down whilst fully armed
undercover CIA agents stormed
the plane. It turned out that an
EXPERT RYAN TERRY

Im not going to lie: going into the

show, I was extremely nervous. On
Winning the pro paper, I was favourite to win, but
Arnold Classic in
Columbus this year. 42 of the worlds best mens
physique pros wanted that title just
as badly as I did. I knew I had to be
at my best. The first call-out
pitched me alongside Jeremy
Potvin, Andre Ferguson, George
Brown, and reigning Arnold Classic
champion Brandon Hendrickson.
We battled for what felt like hours,
switching places in front of head
judge Steve Weinberger until finally
we were told to leave the stage
and wait for the finals that evening.
The finals were watched live by
more than 1,000 people and many
more around the world on
livestream. At the end, I was
awarded first place and my all-time
inspiration and idol, Arnold
Schwarzenegger, walked on stage
to hand the trophy and interview
me. It was a surreal moment I will
never forget. It was a great feeling,
knowing that all of my hard work
and sacrifices had been worth it.
Since winning the Arnold, Ive
been busy travelling the world with
my sponsors, attending fitness
expos, giving seminars, and making
guest appearances. More
importantly, I have had my first full
offseason. The judges still want to
see my physique a bit fuller and
bigger, so that has been my aim.
This year started on a high. Now,
I want it to end on one. Im giving
the Olympia my best shot,
determined to do all that I can to
improve on my second place finish
last year. Im also moving to
America. This was a big decision
for me and my girlfriend, Amy, but
elderly lady had attempted competed will know how disruptive I feel that prepping in the United
to smuggle drugs into the this can be to contest prep, but I States will give me the best
CHRISTOPHER BAILEY

United States. was determined not to let it get me possible chance of success.
This caused us to miss our down or lose focus so close to the I cannot wait to step on to
connecting flight and we finally show. I got straight to work with the Olympia stage again. It is
arrived at our hotel 12 hours later my peak week and, from then, an honour. Heres hoping its third
than expected. Anyone who has everything ran smoothly. time lucky.

52 MUSCLE & FITNESS SEPTEMBER 2017

TELLA
 NUTRITION

Wha s the
bes way
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
to
o maintain
m ntain
t gth and
SLED PUSH muscle
Dont drive the
sled with your upper mass on a
body. Instead, lock
your shoulders into
low-calorie
place and use diet? BRUCE B.
your legs to

A:
move it. BUMP UP
YOUR
PROTEIN
TO BOOST fat loss
and preserve your
lean-muscle mass on
a low-calorie diet. A
good rule of thumb
while dieting is to
consume a gram of
protein per half-kilo of
body weight per day.
Also, consider
supplementing with
branched-chain amino
acids (valine, leucine,
and isoleucine) to
promote protein
synthesis and
suppress muscle
breakdown after
exercise.

PUSH IT! LISA DAVIS, PH.D.,

is the chief nutrition oi-
I perform cer at Terras Kitchen.
front
squats
only. Am GET
I missing ON
out on any TRACK
benefits Theres no
from back denying it. The
best way to get
squats? shredded and
SEAN W. stay big is to
track your
proteins, carbs,

A:
and fats.

CONTINUED
EDGE ASK MUSCLE

Brain Trust
While we prioritize physical strength at M&F, we think whats going on
upstairs is more important than bulging biceps. So this months Ask
section is dedicated to your think muscle.

A:
IF YOUR DAD has Alzheimers, then, yes, your I smoked a
My dad has risk is increasedbut once you turn 85, you have lott of weed
w d
in my 20s
2
Alzheimers. a 50-50 shot of getting it anyway. So, there is
but
ut dont
do
At what no point in checking yourself for it. Start making the anymore.
y o
preventable changes to your lifelike getting 20 minutes Will
ill my
m
age should
I start of exercise every day, eliminating all sugar from your diet, brain be
and eating enough prebiotic fibre and healthy fatsnow. OK? DAVE VE R.
routinely

A:
checking for DAVID PERLMUTTER, M.D., is president of the Perlmutter Health THE
Centre in Naples, Florida, a researcher, and a published author. STUDIES
it myself? LOOKING
HUNTER P. AT THE long-term
efects of marijuana
regarding brain
function have come
up with mixed
results. Animal
research does
indicate that
early-life exposure
translates into
cognitive issues in
adulthood, but the
question always
lingers as to how
relevant those
studies are to
humans. That said,
there are studies in
humans that do
demonstrate that
regular marijuana
use during adoles-
TAKE ACTION cence is linked to
Exercising regularly, pretty substantial
eating healthy fats loss of volume in
and prebiotic fibre, critical brain areas
and nixing your sugar that deal with things
intake can help like learning,
prevent
Alzheimers. memory, and
impulse control.
F R O M B O T T O M L E F T: P E R B E R N A L : G E T T Y I M A G E S

A:
MAYBE. THERE HAVE BEEN A LOT of studies done
to determine the efects of brain games. While
people improve in their ability to master a speciic
game, the question is whether or not improving performance
using a speciic technology translates into any meaningful
improvement in real life. One robust trial evaluated Posit
KYLE T. Sciences Brain Fitness Programme, which works by stimu-
lating the brains hearing system. Overall, subjects who used
this approach saw signiicant gains in cognition and memory.
So while these results are encouraging, they dont necessari-
ly extend to other brain-training devices.

56 MUSCLE & FITNESS SEPTEMBER 2017

EDGE CLASSIC MUSCLE

JONES
made his
movie debut
in Guy
Ritchies 98
classic Lock,
Stock and
Two Smoking
Barrels.

Ball Buster
A decade later, Jones, who
was still playing football, made his
film debut in the classic comedy-
thriller Lock, Stock and Two
Smoking Barrels.
Infamous former footballer and bertough guy I just signed a two-year con-
tract with Queens Park Rangers
VINNIE JONES now has Hollywood by when I got a call from my manager
the balls. BY BRIAN HAMMER who said two guys wanted to put
me in a movie, Jones recalls. It
VINNIE JONES WAS FAMOUS I was famous for all the wrong was [writer/director] Guy Ritchie
for being a ball-clinching brute on reasons over there, the actor, now and [producer] Matthew Vaughn,
the football pitch before making it 51, says about his reputation as and I had no idea who they were.
big in Hollywood as one of the hardest man in soccer. Landing the role of Big Chrisa
Tinseltowns resident badasses. That notoriety was cemented in menacing debt collectorsparked
During the early 1980s through 1988 when a photographer Jones unexpected transition off
the late 1990s, Jones was a captured Jones mercilessly the pitch and into the movies.
PICTORIAL PRESS/AL AMY

talented and fearsome midfielder in clutching Newcastle United star The premiere was amazing;
the Premier League. Unsurpris- Paul Gascoignes crown jewels there was a standing ovation at the
ingly, his style of play was ultra- during a match. end. And when I walked out, Dustin
aggressive, which explains how he It was a ball-crushing, heartfelt Hoffman grabbed a hold of my arm
set a Premier League record with moment, and it got me in a stack of and said to the press, This boys
12 career red cards. trouble, Jones admits. gonna be a big star!

58 MUSCLE & FITNESS SEPTEMBER 2017

 not. It made me sick, he says.
Jones estimates hes made
about 90 freakin movies,
including Gone in 60
NOW Seconds, Snatch,
COUGH Swordfish, and the
recently wrapped
remake of The
Magnificent Seven.
But despite his
successes in Holly-
wood, Jones remains as
hard as nails.
I keep in shape by boxing, he
says. I hit the bags pretty hard.
Another sport the rough-and-
tumble Jones actively participates
in? Fight club? Full-contact rugby?
Nope. Golf.
Im addicted, he reveals. Im
out there every day I can be.
To keep excess weight off and to
stay out of troubleJones has
racked up a couple of assault
charges over the yearshe
decided to become a teetotaler.
I stopped drinking altogether
three years ago, he says. I saw
all my old teammates gain 20 or 30
kilos and I didnt want that.
[Staying sober] helps me with
my work. I focus better, and it
makes it easier to train when
youre not hungover.
Jones, who now resides in Los
Angeles, has become a rabid
baseball fan and has even adopted
the Dodgers as his favourite team
(hes a season ticket-holder). That
said, he vows that hell never give
up his first love.
I played and managed the
Hollywood All-Stars football team,
I saw my dad with tears stream- to Sylvester Stallone to Stone and we won our league six out of
ing down his face, he remembers. Cold Steve Austin. seven years, he says.
I thought they had made him buy a I realized I had gone Hollywood And Jones wont rule out moving
round of beers. when I was on set with Nicolas back to England for his dream job
Since then, Jones has been in Cage, and everybody was laughing -- managing Leeds United, the
big-screen slap fights with every- at everything he had to say at craft team he played for during the
body from Arnold Schwarzenegger serviceswhether it was funny or 8991 seasons.
Its the only hole in my rsum,
TRINIT Y MIRROR /AL AMY

he explains. But this acting thing

is cracking for me now, isnt it?
Yes, it is. Of course, because of
IT WAS A BALL-CRUSHING, whos asking the question, wed
HEARTFELT MOMENT THAT GOT ME agree even if it were total BS.
IN A STACK OF TROUBLE.
EDGE STAR POWER

Young Pope
On-screen, SHAWN HATOSY is a violence-
prone psychopath, but off-screen, hes a
laid-back tennis junkie. BY ANDREW GUTMAN
ON THE AMERICAN HIT drama Animal Kingdom, Shawn Hatosy plays
the unhinged Andrew Pope Codythe oldest son in a southern California
crime family. Despite his psychotic demeanour on-screen, of-screen,
Hatosy is a married father of two who enjoys working on his serve,
eating whatever he wants, and watching his favourite show on TV.
(Hint: Its not Animal Kingdom.)

M&F: How did you decide how try to hit every muscle. Lets
Pope should look physically? say Im doing bench
SH: I knew that I had to build him in a presses. Ill do a set, and
way that was animalistic. I feel like then Ill stay active by
you should think, Jesus, I dont want doing some situps on
to mess with him, he could tear my the decline bench, and
head of, when you see him. then Ill do air squats or
something, and then Ill
Animal Kingdom aside, what is go back to the bench
your favourite show on TV? and do another set. I
Fargo. Its a treat to watch. The tone, try to keep moving.
the music, the performances; and the And if Im not able to
writing is some of the best on TV. play tennis that day,
Ill do at least 30
Youre lean on the show. Do you minutes of cardio after
have to diet down? Im done lifting weights.
I suck at that part. I try to keep it as
clean as I can, but I dont drink, I dont Rumour has it youre a
smoke, and I dont do drugs, so what I baller at tennis.
do have is food. I really enjoy it. Its I revisited my obsession with
hard to turn down bad stuf. Thats tennis about ive years ago,
why I dont drink. I couldnt have just mainly as a form of cardio to
one. It was more like whatever is back get lean. Then I started to take
behind the bar, maybe some tequila, lessons, and I became a
and then the rest of the bottle. I need student of it again, and that
to get a private chef. led to my playing in USTA
leagues. I take it pretty
How about your training? seriously. My wife probably
If I have the time, Ill lift for an hour and wants to divorce me over it.

SPIRIT
ANIMALS
We asked
Hatosy to
assign each
member of the JOSHUA J CODY DERAN CODY CRAIG CODY BARRY BAZ SMURF CODY
Cody family a (FINN COLE, (JAKE WEARY, (BEN ROBSON, BLACKWELL (ELLEN BARKIN,
spirit animal LION CUB) DOLPHIN) RAM) (SCOTT LIONESS)
that best Sorry, J, but this is Deran is the most Hes strong. Also, I SPEEDMAN, FOX) She is protective
matches his or Animal Kingdom, fragile and can see Craig Baz is a sly of her cubsshe
ALAMY (5)

her personality. and youre at the sensitive Cody, blasting some character who sits atop the Cody
bottom of the but also the most poor guy with a uses his skills to throne and
food chain. intelligent. head butt. get to the top. symbolizes power.

60 MUSCLE & FITNESS SEPTEMBER 2017 JAMES DIMMOCK

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EDGE IRON MAIDEN

Rof the Charts Youre set to begin filming We

Still Die the Old Way. Do you
prefer modelling or acting?
Its weird because I dont like to
present or talk directly into a
camera. I find that really bizarre.
But I love to be in a character role.
If I can be someone else, I feel
absolutely comfortable. Modelling is
great, but its nice to challenge
yourself when you can.

You grew up in England but

have spent lots of time in the
States. SoU.K. or USA?
I love the USA. I think its a
wonderful place, and I really like
the people. Theyre the most
positive and friendly in the world,
whereas people in England tend to
be a bit more realistic and less
encouraging. So I like to go to the
U.S. and get my fix of America
before coming back to the U.K.

Youve worked as a ring girl

for pro boxing matches and
once travelled on a promotion-
al tour to Macau with Manny
Pacquiao. Would you ever
lace up the gloves and fight?
Im actually horrible at boxing. I
take a boxing class, and Im very
uncoordinated with the pads and
the punching. But I do appreciate it
as a workout, and I find it really fun,
and I like the whole industry. Boxing
is more personal than, say, football.

Who would you rather be

a ring girl for: Rocky Balboa
or Adonis Creed?
Rocky, for sure. I liked Creed, and I
really like Michael B. Jordan and
think hes a terrific actor. But I dont
think he can beat the OG. You gotta
respect the original.

Whats the best way

British model, actress, and Instagram goddess for a guy to approach you?
I like niceness, not arrogance. I
ROSIE ROFF is the total package. know thats cheesy, but its true.
BY SHAWN DONNELLY But I think when you approach

62 MUSCLE & FITNESS SEPTEMBER 2017

 FOLLOW Rosie on Instagram:
@rosieroff

anyone, you should be polite

and sweet. Most girls react quite
well to thatas long as youre
complimentary, youre in.

At the risk of disappointing

a lot of guys: Do you have a
man in your life these days?
I do. Its kind of new, but Ive known
him for 10 years. Hes a fitness
model and athlete named
Matt Rodwell. Hes also
my personal trainer, STAYING
which works out nice.
He kicks my ass.
ACTIVE
Whats better
cardio, sex
or the treadmill?
If done right, I would
say sex.

What about sex or

boxing class?
Im going to have to say sex every
time, otherwise Ill sound really
disappointing. Plus, I already said
Im crap at boxing. I wouldnt like to
admit that I was crap at sex.

GABRIELLE COLEMAN
EDGE ASS KICKER

Lindo-Structible
On the screen, in the pool, or even in the kitch-
en, English-born actor DELROY LINDO always
gives a command performance. BY JEFF TOMKO
IN A RECENT EPISODE OF The Good Fight, attorney Adrian Boseman
became the matre cuisinier of his cooking class when his magnificent rendi-
tion of a crme brle brought applause from his instructorbefore he was
subpoenaed, of course. In his home kitchen in Oakland, California, however,
veteran actor Delroy Lindo found the task of portraying a chef in front of his
harshest criticshis own bloodto be his most challenging role.

The irst time my wife left town, doesnt twist up when Im going to be
my son was dreading having to cooking for him. So Im passable. I
eat my cooking, recalls Lindo. The know my way around the kitchen. CATCH A THIEF Lindo playing a pro
Tony-nominated actor eventually won Tall, bald, and with his noticeable thief in David Mamets Heist (2001).
him over with a inely seasoned ish, booming voice, Lindo has been one
rice, and shallot preparation that he of Hollywoods most recognizable
calls his signature dish. Now his face supporting actors for decades and tear took its toll. The knees are not
is now enjoying TV success starring what they used to be, he says.
in the U.S. hit All Access show. At His in-home training sessions in
age 64, his appearance has changed Oakland consist of cardio work on
very little since his acclaimed 1994 the elliptical, as well as what he calls
role in Crooklyn. He considers yoga-based exercises. But its the
eliminating red meat his fountain of pool, at his local YMCA or any
youthand swimming. location when travelling, where Lindo
Depending on time and schedule, does his best work.
Lindo will breaststroke, backstroke, I ind it very Zen, says the actor. I
and front crawl one to two miles a know theres a lot of people who ind
day, ive days a week, keeping him it boring to get in a pool and swim
strong both physically and mentally. laps. I dont. I ind it rewarding.
Ive always felt that the thing that is While some hit a heavy bag or even
in my control is the maintenance of a happy hour to cope with a rough
my bodymy physical and mental day at the oice, Lindo hits the pool
abilities, Lindo says. I am acutely when its not going so well. Lindo,
aware that if Ive had a good who received praise for his perfor-
physical workout before I start mances in Malcolm X, Get Shorty,
J E S S E H I L L / G E T T Y I M A G E S ; M O V I E S T O R E C O L L E C T I O N LT D . /A L A M Y

working, then I absolutely Ransom, and The Cider House Rules,

feel sharper and more couldnt quite recall of the top of his
prepared to work. head the project he was working on
Born in England many years ago. He does remember
and a diehard it was in New York City, that it wasnt
Manchester going so well, and he needed to let of
STAYING United soccer some steam.
POWER fan, Lindo It had been, to say the least,
started of as extremely challenging, Lindo
a runner recalls. After speaking with a friend,
during his I went to the pool. It didnt make
early acting everything right with the world, but it
days, working certainly had a healing efect where I
up to 10-kilome- could get up the next day and go
tre runs in Central back to work with less of the
Park till the wear and negative residue.
64 MUSCLE & FITNESS SEPTEMBER 2017
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EDGE FEATS OF STRENGTH BRIAN SHAW is the reigning and
four-time Worlds Strongest Man
(2011, 13, 15, 16). Hes also very
big203 cm and around 190 kg.

HOW TO
LIFT A KEG
These 58 litres of beer need to go from your driveway to the
MUSCLES
ENGAGED:

middle of the living room, where they belong. Heres how to

dominate a half-barrel before tapping it. BY BRIAN SHAW

STEP 1: With the keg in front of

you, make sure the handles are
parallel to your body so theyre
easy to reach down and grab.
Snatch one handle with your
nondominant hand and tilt the keg
into that hand. Reach down and
grab the bottom of the keg with
your dominant hand. Squat down
and pick the keg up into your lap.

STEP 2: With the keg in your lap STEP 3: Start with small steps to take full deep breaths. Instead,
and still squatting down, move your and lean your torso back slightly stay tight and take small, quick
dominant hand to the other side of until you get more comfortable breaths. When you reach the living
the keg so both hands are on the with the load. As you get moving, room, carefully set the keg down
side farther away from you. Pull the increase your stride length. Also, on a tarp and/or in a large plastic
keg in tight to your abdomen, then force your breathing during the bin. Now, have a seat on the
stand up and start walking with it. carry. You most likely wont be able couchyou earned it.

66 MUSCLE & FITNESS SEPTEMBER 2017 JASON BREEZE

 L-SIT TO
TUCK HOLD
Lift yourself off the floor
using the bars and
extend your legs fully so
your body makes an
L shape. Hold for one
second, then bring your
knees to your chest
and drive your hips
backward. Hold for one
second, then reverse the
position to bring yourself
back to an L-sit.

Bar None
THOSE TINY, U-SHAPED BARS
sitting in the corner of your gym have a
name: parallette bars. You may have used
them for a set or two of wrist-friendly
pushups and thought to leave other
GROOMING BY CHRISTIE CAIOLA

Five parallette bar exercises to help movements for gymnasts and acrobats,
you master your body weight and but theyre worth tagging in more often to
develop a bulletproof core. gain strength head to toe.
Parallette bars train your central
BY ANDREW GUTMAN nervous system better than weights, says
WORKOUT BY FLEX CABRAL, N.S.C.A-C.P.T. trainer Flex Cabral, co-owner of Trooper

P H O T O G R A P H S B Y JAY S U L L I VA N 4 MORE MUST-TRY MOVES!

TRAIN PARALLETTE BARS
Fitness in New York City. And the V-TUCK TO KICKBACK PUSHUP
Sit in the middle of both bars and lift yourself off the ground.
better youre able to move, the Keeping your legs bent, drive your hips up and forward so your
stronger you can become. body makes a V shape. Hold for a second. Then slowly reverse the START
The reason this style of training
movement and kick your legs back behind you until youre in a
pushup position. Perform a pushup and repeat.
SLOW
works, explains Cabral, is that using Start off performing
an external load, like a barbell or two to three sets of six
to eight reps. Once
dumbbell, wont have as much
you improve, begin
carryover to full-body strength to add sets and
compared with mastering a plethora reps, or go for
of pushup variations and static holds. time.
Using parallettes forces your body to
work as a cohesive unit to stabilize
and support itself compared with an
exercise like the barbell bench press,
which has you lying on a bench. The
result is a body that works better
together as one unit, and killer core
strength. For that reason, we
suggest trying the five moves that
Cabral outlines here. Work on a
couple at the end of your workout
or string them all together for a
challenge that your body has never
experienced before.

DIY PARALLETTES
BY MIKE CARLSON
Build your own pair of
parallettes with our step-by-
step guide and save big bucks.
TIP:
Pick up PVC from a hardware
store. These stores will usually
cut your pipe for free or allow
you to use their cutter.

YOULL NEED:
3.1 metres of 40 mm PVC pipe, cut
into two 60-cm segments, four
20-cm sections, and eight
13-cm pieces; four 40-mm
elbow joints; four 40-mm
T-joints; eight 40-mm end caps;
one can of PVC glue/cement;
60-grit sandpaper.

DIRECTIONS:
For legs, attach one elbow
joint to one end of each 20-cm
section with glue.
Apply glue and insert the ends
of the 60-cm piece into elbow
joints attached to legs. Legs
should be parallel to each other.
For feet, glue and insert a
13-cm piece into each end of
the T-joints. Glue an end cap onto
the other end of each 13-cm
section.
Glue and insert a foot into each
leg. Feet run perpendicular to the INVERTED PRESS
top tube. Get into a pushup position with your hands on the bars. Hike your
Sand top tubes. hips into the air so that youre in a pike position and your shoulders
are directly over your arms. Descend until your head is a few
centimetres from the ground and then press back up.

70 MUSCLE & FITNESS SEPTEMBER 2017

 BAR MASTER
If youve never trained with
parallette bars before, then
youre in for a shock. But dont
worry, we recruited Olympic
gymnast and 2016 U.S. floor and
vault champion Jake Dalton to
FORWARD PLANK provide tips thatll shorten the
WITH KNEE DRIVE learning curve.
Assume a standard plank
position, with your hands on BUILD YOUR BALANCE: Begin with
both bars, and lean forward static moves if youve never used
until your shoulders are over parallette bars before. According to
your hands. Squeeze your core, Dalton, These are going to build an
then slowly drive one knee understanding of balance and start
toward your chest. firing muscles that youre probably
not used to working, even if its
something as simple as holding
yourself in a pushup position for two
to three sets of 30 seconds.

BECOME A BUTT GUY: Squeezing

your glutes is huge, explains Dalton.
When youre in a pushup or plank
position on the bars and your lower
back is sagging, that doesnt target
your core at all. Squeezing your
glutes and the rest of your muscles
will keep your back straight and will
better activate your core so you can
stay straight. Speaking of which

STAY STRAIGHT: No matter what

position youre in, Dalton says, you
want your body to be in a straight
line. The angle of your hands can
change, but you really want to keep
your body in a tight, straight line.
When you see a gymnast in a
handstand, their shoulders arent
angled, their back isnt loose, and
their feet arent over one or the
other. Thats how it should be.

SQUEEZE!: In addition to keeping

your body tight and straight,
Dalton notes that squeezing the
bars hard will help increase your
grip strength. Also, if youre
loose and not really squeezing,
well, that might lead to your
slipping midtransition. Its a basic
fundamental, but focus on your grip
when using the parallettes.

GET CREATIVE: You can just go in

there and try stuff. Some people are
going to be able to do a lot of the
basic things easily, and parallette
bars are so versatile, says Dalton.
For pushups, you can turn your
PLANK TO PSEUDO PLANCHE hands in, out, widen the grip, put
Sustain a plank position on the bars with your elbows bent at your feet on a bench. Just go in
90 degrees and both feet planted on the ground. Shift your weight there, play around, and learn some
forward and press up until your arms are fully extended. Hold that new strength.
position for a few seconds and then shift your weight back so your
elbows are back at 90 degrees.
TRAIN FORM CHECK

SWING
LOAD SNAFUS
5
IT UP
You squat the weight
1 up. Think of the swing
thats heavy enough, as a deadlift, in which you
drive with your hips. When
you bend your knees, the
4 quads take over, and this
eliminates the main beneits
of the swing. However, there
is a carryover to the squat,
as a proper swing loosens up
your hips.

3 Your setup is wrong.

2 2 Dont pick up the bell
and start swinging. There is
a lot of beneit to generating
force from a dead stop, and
picking the weight up before
swinging will reduce some of
1 that force. To set up, begin
with the bell 30 cm in front
of you, grab it, and then
throw your arms back as if
you were hiking a football.

Youre not going

3 heavy enough.
Using a bell thats too
light usually results in
an overhead swing. This
engages the wrong muscles,
is a waste of energy, and is a
telltale sign that you should
be using a heavier bell. If
you want to lift something
overhead, snatch or press
the weight instead.

You bend your arms.

4 Keeping your arms
tucked in at your sides as

5 Reasons you swing eliminates tension

from your body and will
result in a soft swing

Your Kettlebell
meaning, its not done with
enough force. Your arms
should be fully extended at
the top of your swing with
the bell reaching eye-level.

Swing Sucks 5
Youre too weak.
If you cant hold a
plank (which tests your
core) or do a kettlebell
Fix these five mistakes to get into the swing of deadlift (which tests your
ability to hinge)with proper
things with this explosive move. BY DON SALADINO technique, then please do
not attempt the swing. There
FEW EXERCISES BUILD MUSCLE any of the following mistakes, and the are ineiciencies in your
body that do not allow you
and develop power and strength in the move will be downright useless, or,
GETTY IMAGES

to safely swing the bell.

posterior chainmainly composed of worse yet, youll end up injured. Refer to Instead, focus on perfecting
your glutes, hamstrings, and lower our list of five kettlebell swing errors and those two exercises irst.
backlike the kettlebell swing. But make give yourself a form check.

72 MUSCLE & FITNESS SEPTEMBER 2017

TRAIN BODY WEIGHT TO LEARN MORE about
the N.S.C.A., visit nsca.com

Ripped Saw
Strap into a TRX to take the traditional plank up a
HOW TO DO IT
BODY SAW
Get into pushup position,
place your feet into the
straps, and then rest on your
notch. BY ERALDO MAGLARA, N.S.C.A.-C.P.T. forearms. Engage your core.

THE TRX BODY SAW as the deltoids, glutes, and hip

Keeping your abs braced,
manipulates your stability and lexors. Compared with a traditional
drive your body back toward
challenges your core by restricting plank, youll build a greater level of the anchor point.
your core movement to maximize core strength and increase the
the efects of the exercisewhich, lexibility throughout your lower
Keeping your core
because youre using a suspension and midtorso. Add even more
engaged and your back flat,
trainer, calls for an extra level intensity to the TRX body-saw pull your body back to the start.
of stabilityand also engages plank by driving your body
other secondary muscles such backward or forward.

FORM
CHECK
For more core
activation, place
your hands flat on
the ground and
drive your palms
into the floor.

74 MUSCLE & FITNESS SEPTEMBER 2017 PER BERNAL

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* Weights sold separately. Bodypower Sports PLC - Sole UK distributor for Powertec Fitness Products Find us on
TRAIN ABS & CORE SWEEP
THE LEG
If the leg sweep
trips you up, try
performing the half
Turkish getup: Get
into position No. 2
(below) and perform
a hip raise.

1 3

2 4 5

Get on Up!
Challenge your core stability with the
HOW TO DO IT
1 Start on your back with a
sandbag draped over one
shoulder and the same-side leg
bent in a bridge position.

Turkish getup. BY MATT PUDVAH, C.S.C.S. Roll toward the opposite

2 elbow, lifting your torso up, so
ITS NOT AN EASY MOVE and upper body and keeps the youre in a seated position with your
knee still bent.
to do at first, but the Turkish getup core engaged as your body fights
is worth mastering for its ability to to keep itself stable. Perform the Fully extend your arm to
challenge your core in a way that getup as a warmup with lighter 3 support your weight and then
moves such as hanging leg raises weight, in the middle of your slide your opposite leg under your
and crunches dont. programme, or at the end as a body to a half-kneeling position.
Slowly moving from a lying to a finisher. And remember to start
standing position with a sandbag light. Once you become more Stand up and then slowly
4 reverse the movement.
or kettlebell loaded on one side of competent at the exercise, begin
your body activates your lower to increase the load slowly.

76 MUSCLE & FITNESS SEPTEMBER 2017 EDGAR ARTIGA

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TRAIN 6-MINUTE MUSCLE
LIGHTEN
UP!
Choose your
M&F 360: weights wisely, since
youll find that as

Pool Ready
you fatigue, the
load will feel
heavier.

Set a timer, bust

your ass, and
sculpt a ripped
body thatll look
great poolside.
BY BRIAN HERNANDEZ
IF YOURE STILL
carrying some extra
blubber, dont worry. It
happens to the best of
us. Use this six-minute,
circuit-style workout to
ramp up your heart rate as
you push yourself to your
limits. Itll work the muscles
you care about most
chest, arms, shoulders,
and abs.

DO IT:
POOL
MUSCLE
WORKOUT
Directions: The only rest
youll be taking is the eight
seconds between exercises.
Perform the entire circuit
twice. (Or more.)
EXERCISE TIME REST

Pushup 30 sec. 8 sec.

Static DB 30 sec. 8 sec.
Hold
Mountain 30 sec. 8 sec.
Climber
Dumbbell 30 sec. 8 sec.
Renegade
Row
Plank 30 sec. 8 sec.
Dumbbell 30 sec. 8 sec.
Curl to
Arnold
Press

78 MUSCLE & FITNESS SEPTEMBER 2017 EDGAR ARTIGA

 FOR MORE great CrossFit
CROSSFIT INFUSION workouts and advice, go to
muscleandfitness.com/crossfit

Up with FALSE
GRIP

Muscle
Few exercises display
upper-body strength like
the muscle-up. Heres
how to achieve one.
BY JOE WUEBBEN

IF YOU CANT PERFORM A

muscle-up, youre not alone. But its
a move worth mastering, according to
Deuce Wright, a CrossFit Level 3cer-
tified coach at CrossFit Steele Creek
in Charlotte, North Carolina, who
praises the many benefits of this
muscle builder. The muscle-up is a
high-skill, functional movement, says
Wright, which requires both up-
per-body pulling and pushing
strength.

Rooted in gymnastics, the muscle-up is all

about technique and core stability, as you
pull yourself up from a dead hang and into
a fully extended position on the rings or
over the bar.
To achieve your first muscle-up, start on
the rings. This way youre able to get into
WORKOUT
a solid false grip, says Wright, which If youre training toward a
helps smooth out the transfer into the dip muscle-up, use the below
routine designed by Wright.*
and doesnt require you to pull
quite as high. EXERCISE SETS REPS
Before technique comes into play, though,
Pullup with 6 3
you need to be strong enough 3-Second Static
to perform it. Wrights prerequisites Chest-to-Bar Hold
are as follows:
Ring Dip with 6 3
5-Second Static
2-3 Strict Chest-to-Bar Pullups Hold at Top
5 Strict Ring Dips
Bar Dip 3 5
2-3 Strict Ring Pullups w/False Grip
Rest 1 to 2 minutes between all sets.
*Once the prerequisites are achieved,
For the bar version, Wright says, the first doing one or more muscle-ups becomes
step is being able to pull your chest as high a matter of practising technique
above the bar as possible, and then act as specifically, the transition between
the pullup and the dip, as well as
if youre performing the biggest situp of establishing a good false grip.
your life during the transition into the dip.

CHAD GRIFFITH MUSCLE & FITNESS 79

 EDGE NEWS

Beefed Up
Each burger
comes in at less
than 500 calories
per serving and
boasts more than
40 grams of
protein.

WHATS IN THE FRIDGE THIS MONTH

Even dedicated gym rats enjoy barbecues and burgers. To avoid grilling
up a midsection that resembles a lumpy mound of minced steak, all you
need is lean meat and a pinch of creativity.
PHOTOGRAPHS BY CLAIRE BENOIST

AN ITALIAN, SOUTHERN, AND FRENCH TWIST ON THE ALMIGHTY BURGER

EAT MUSCLE BURGERS
IF YOU
U FOLLOW A LEAN,
high-protein
otein diet, or at least try to,
the ideaa of a drippy, delicious
burger that can also help you build
muscle and burn fat
probably sounds like a
myth, or, at best, a
heaping pile of
DOUBLE marketing BS. So
DOWN we decided to take
With lean meat, mattersalong
two wrongspizza
and burgerscan with a diverse
make a right. array of meats,
seasonings, and
other six-pack-
friendly ingredients
into our own hands and
ome experimenting to prove
do some
to you its
ts possible. The results
blew evenen us away. And the
nutrition
n numbers? Welltake a
look for yourself.

PEPPERONI
PIZZA BURGER
SERVES 1

170 g lean
n minced turkey
2 tbsp plus 65 g low-fat pasta sauce
Olive oil spray
50 g green
en pepper strips
30 g low-fat
-fat grated mozzarella
6 slices turkey pepperoni
1 wholemeal
emeal hamburger bun

1. Mix turkey
rkey and 2 tbsp pasta sauce in
a bowl. Shape mixture into patty.
2. Heat a nonstick skillet over
medium-high heat. Spray oil on
pan, then add patty to one
side of the pan and peppers
to the other. Cook patty about 3
minutes s per side, or until desired
doneness.
ess. Cook peppers until tender,
stirring
rring occasionally.
3. About 1 minute before burger
andd peppers are done, top
patty
atty with mozzarella and
F O O D S T Y L IN G BY K A R EN E VA N S /A P O S T RO PHE

pepperoni.
epperoni. Heat the 65 g pasta
sauce
uce in microwave.
4. Stack patty and peppers on
bottom
om bun. Spoon pasta sauce
ontoo burger. Add top bun.

NUTRITION PER SERVING

421 57g 29g 10g
CALORIES PROTEIN CARBS FAT

82 MUSCLE & FITNESS SEPTEMBER 2017

 FOR MORE
FOODnutritious,
ID
muscle-building meals, visit
muscleandfitness.com/recipes

CHICKEN CORDON
BLEU BURGER (PAGE 71)
SERVES 1

225 g lean minced

minc chicken breast
Olive oil spray
spra
30 g low-fat ham
1 slice (30 g)low
g)lo fat Emmental cheese
1 wholemeal burger
b bun
1 lettuce leaf
3 tomato slices
1 tsp fresh thyme
thy
Dijon mustard
mustar (optional)

1. Preheat grill to
t high.
Shape chicken intoi patty.
Spray oil on both
bot sides.
Grill patty until no
n longer
pink inside, about
abo
3 minutes per side.
s
2. About 1 minute
minu before
burger is done, top patty
with ham and cheese.
ch
3. Grill bun away
awa from
direct flame for 1 minute.
4. Stack lettuce,
lettuce tomato,
patty, and thyme
thym on bottom
bun. Spread mustard
mu on top
bun, if desired.

NUTRITION
PER SERVING BUN
325 42g WAY OR
CALORIES PROTEIN
ANOTHER
23g 7g If youre allergic
CARBS FAT to wheat or gluten,
you can use a
tapioca rice
bun instead.

JAMBALAYA half lengthwise to open, keeping the occasionally; sausage until heated
BURGER (ABOVE) halves connected
1 wholemeal hamburger bun
through, about 3 minutes per side; and
prawns until no longer translucent, about
SERVES 1 1 minute per side.
1. Mix tomato sauce and tsp Cajun 4. Grill bun away from direct flame for
2 tbsp tomato sauce seasoning in a small bowl. Set aside. 1 minute.
tsp salt-free or low-sodium Cajun or 2. Preheat grill to high. Shape chicken into 5. Stack patty, peppers, onion, sausage,
Creole seasoning, plus extra to taste patty. Spray oil on both sides of patty, and prawns on bottom bun. Spoon sauce
225 g lean minced chicken breast prawns, onion slice (keeping it intact), and onto burger. Add top bun.
Olive oil spray peppers, then sprinkle with extra Cajun
4 large prawns, peeled and deveined seasoning to taste. NUTRITION PER SERVING
1 slice red onion (about 6 mm thick) 3. Grill patty until no longer pink inside,
452 57g 32g 10g
50 g green pepper strips about 3 minutes per side; onion and CALORIES PROTEIN CARBS FAT
60 g lean smoked turkey sausage, cut in peppers until tender, stirring peppers
 ABOUT THE DIETITIAN
EAT FOOD FIGHT

Gut Feeling
Besides food, you can find
probiotics in supplement form
as lactobacillus or bifidobacteria.
In order to keep probiotic bacteria
happy, they need to feed on
Prebiotics vs. probiotics. prebiotics. Since both are needed
BY TOBY AMIDOR, R.D. to maintain a healthy gut, there is
no winner in this food fightlike a
WHILE PREBIOTICS bacteria, which are live bacteria nil-nil football match, its a tie. Your
AND PROBIOTICS sound like that live in your digestive tract and best bet? Eat a combination of
tech jargon, theyre both actually help maintain a healthy gut by both prebiotic and probiotic foods
ingredients that can benefit your controlling the growth of harmful on a regular basis.
health. Prebiotics are derived from bacteria and getting rid of poten-
carbohydrates that cannot be tially harmful germs. Probiotics
digested by humans, and they help also can lead to fewer digestive
fuel the production of probiotic issues like gas and bloating.

PREBIOTICS PROBIOTICS
FOUND IN CARB-RICH FOODS LIKE: BERRIES; WHOLE GRAINS; FOUND IN FERMENTED FOODS LIKE: YOGURT, KEFIR,
LENTILS; ACACIA GUM (OR GUM ARABIC); RAW VEGETABLES LIKE BUTTERMILK, SAUERKRAUT, MISO
ONIONS, LEEKS, ASPARAGUS, AND GARLIC

FACTS PREBIOTICS PROBIOTICS

Are Live Bacteria X
Found in Certain Carbs/Berries X
Fuel Probiotic Bacteria X
Minimize Gas/Bloating X
Feed on Prebiotics X
Promote Gut Health X X
ALAMY

WINNER: BOTH

84 MUSCLE & FITNESS SEPTEMBER 2017

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 ABOUT THE CHEF
-EAT 1 FOOD, 5 WAYS

Chickpeas
These power peas are packed with protein and are easy to whip
into fast, delicious meals. BY JENNIFER ISERLOH
1 FALAFEL 2 PEANUT 3 SRIRACHA 4 ROASTED 5 CAULIFLOWER
BUTTER BOWL CHIPOTLE MASH
COOKIES Toss 75 g tinned, CHICKPEAS
Preheat oven to drained chickpeas
180C/Gas Mark 4. with 2 tbsp mayo
Coat a small baking and 2 tsp sriracha.
sheet with cooking Add 100 g cooked
spray. Place brown rice or
150 g tinned, drained quinoa, 60 g baby
chickpeas in a blender spinach, diced
with 130 g peanut cucumber, and
butter, 2 tbsp diced avocado. is finely chopped. Add
bicarbonate of soda, Serve immediately.
2 tbsp golden flax
meal, tsp baking
soda, and tsp
grated Parmesan, and ground cinnamon and
process until a thick,
a plate and mix. Press chunky dough forms.
Drop by teaspoonfuls
onto baking sheet
and bake 8 to 10 PULSE
minutes, or CHECK
until firm. The pulse button
stops when you
release the button,
giving you more
control.

D I A N A TA L I U N / G E T T Y IM AG E S

86 MUSCLE & FITNESS SEPTEMBER 2017

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THRILL OF
THE
> Get adventurous and put the boring
burgers and barbecue chicken on the
back burner for these unique eats
M A T T H E W K A D E Y, R . D . /// P H O T O G R A P H S B Y B R I A N K L U T C H

AS TEMPERATURES RISE, there are few happier places for most

men to be than outside manning the barbecue, sunburn be damned. Theres
simply no tastier, or manlier, means to a protein-packed meal than your
trusty Weber. But if the only things you cook outdoors are steaks and burgers,
youre selling the barbecue short. Practically anything can sizzle over a flame,
yet many unconventional foods remain hidden in the shadow of countless
chicken breasts and humble sausages. Its high time to challenge your grilling
skills by thinking outside the grill marksfrom shellfish and tofu to berries
and cheeseand try these recipes the next time you play with fire.

Mussels with lid, and cook until shells pop open (4 to

6 minutes). Remove from barbecue with
Fire-Roasted tongs and place in a large bowl. Discard

Tomatoes any that did not open. Cover to keep

warm.
2. Toss tomatoes and shallots with oil,
SERVES 2
then thread on skewers, or use a
900 g mussels vegetable basket. Barbecue until
300 g cherry tomatoes tomatoes are tender and shrivelled and
4 whole shallots, peeled shallots are darkened in a few places,
2 tsp olive oil turning both once. When cool enough to
2 tbsp chopped parsley handle, chop shallots.
Juice of lemon 3. Add tomatoes, shallots, and parsley
2 tbsp melted butter (optional) to bowl with mussels. Squirt in lemon
juice and drizzle in butter, if desired.
SDDDSDSDSDDSSD

1. Build a medium-hot fire. Scrub

mussels under cold water and discard THE MACROS
any open ones that dont close shut
433 55g 27g 10g
when tapped. Place on barbecue, close CALORIES PROTEIN CARBS FAT

88 MUSCLE & FITNESS SEPTEMBER 2017

S U M M E R G R I L L I NG

HOT STUFF
Why tip the delivery guy when
you can easily grill up healthier
individual pizzas with a satisfyingly
crispy crust? This one stars pork
tenderloin, a source of lean
protein that gets even better
when infused with smoky
goodness.

90 MUSCLE & FITNESS SEPTEMBER 2017

Barbecued
Hawaiian
Pitta Pizzas
SERVES 4

450 g pork tenderloin

Olive oil
Salt and pepper
2 pineapple slices, about
7 cm-thick each
1 green pepper, sliced into
4 pieces
4 large whole-wheat pitas
250 g pasta
125 g fresh mozzarella HOT STUFF
cheese, torn into small Barbecuing tofu is a surefire way
pieces to make the plant-based protein
more palatable, perhaps even
1. Build a medium-hot fire crave-worthy. Flames breathe
in a charcoal grill, or heat a new life into guacamole, and
barbecued sweet potato
gas grill to medium-high.
fries wont blow up
Brush pork with oil; season
your physique.
with salt and pepper. Grill
pork 18 minutes, or until an
internal temperature of
71C is reached and juices Barbecued Tofu Guacamole Stacks
run clear when pierced.
Let rest for 10 minutes,
with Sweet Potato Fries
then slice thinly.
2. Brush both sides of 2 medium sweet potatoes, cut into 3. Brush avocado with oil and place on
pineapple and pepper with 1.25-cm wedges a greased grill, cut-side down. Barbe-
oil. Place on barbecue and 1 tbsp grape-seed oil, plus more for cue for
heat until dark marks brushing 5 minutes, or until grill marks appear.
appear on both sides. tsp smoked paprika Let cool, then mash in a bowl. Stir in
Remove from barbecue and tsp garlic powder tomato, onion, coriander, jalapeo, lime
cut pineapple and pepper tsp salt juice, garlic, and a pinch of salt.
into chunks. tsp black pepper 4. Slice tofu along its width into 2 slabs.
3. Lightly brush pittas with 1 avocado, halved, peeled, and stone Slice each slab lengthwise to make
oil. Place on grill and heat removed 4 pieces. Line cutting board with paper
until toasted on one side. 1 medium tomato, diced towel. Top with tofu; using paper towel,
Remove from heat and 40 g diced red onion press gently to remove liquid. Brush
spread pasta sauce on 1 tbsp chopped coriander both sides of tofu with oil and season
toasted side of pittas. Top jalapeo, minced with salt and pepper. Barbecue tofu
with pork, pineapple, bell 1 tbsp fresh lime juice until golden and grill marks appear,
pepper, and mozzarella. 1 garlic clove, minced about
Place back on grill for 2 1 block extra-firm tofu 4 minutes per side. Turn 90 degrees
minutes, or until cheese 60 ml hoisin or barbecue sauce halfway through cooking each side for a
melts. crosshatch pattern.
1. Build a medium-hot fire in a charcoal 5. Place tofu on a serving plate, brush
THE MACROS grill, or heat a gas grill to medium-high. on hoisin sauce, and spread on some
2. Place potatoes in a saucepan, guacamole. Top with another tofu piece,
516 40g cover with water, and bring to a boil. hoisin sauce, and more guacamole.
CALORIES PROTEIN
Cook for 5 minutes, or until slightly Serve with sweet potato fries.
59g 14g tender. Drain, toss with 1 tbsp oil,
CARBS FAT paprika, garlic powder, salt, and black
pepper. Barbecue potatoes until cooked THE MACROS
through and darkened, about 8 minutes,
stirring at least once. Set aside and
626 32g 58g 32g
CALORIES PROTEIN CARBS FAT
cover to keep warm.

SEPTEMBER 2017 MUSCLE & FITNESS 91

92 MUSCLE & FITNESS SEPTEMBER 2017
 S U M M E R G R I L L I NG

HOT STUFF
Halloumi is a high-protein
cheese that doesnt melt on
the grillthe outside becomes
crispy, while the interior turns
velvety. Look for blocks in well-
stocked cheese counters.

Barbecued
Halloumi Peach
Lentil Salad
SERVES 2

1 (225 g) package halloumi cheese

2 tbsp extra-virgin olive oil, plus more
for brushing
1 peach, halved and stone removed
1 red pepper, sliced into 4 pieces
200 g salad greens
200 g cooked or canned lentils
2 tbsp sliced mint or basil
2 tbsp chopped walnuts
1 tbsp capers, drained (optional)
1 tbsp fresh lemon juice
2 tsp honey
1 garlic clove, finely minced
tsp black pepper

1. Build a medium-hot fire in a charcoal

grill, or heat a gas grill to medium-high.
2. Upend halloumi onto one of its long
sides, and slice lengthwise into 2 big
slabs. Cut each slab along its width so
you have 4 square pieces of cheese.
Brush both sides with oil. Brush cut
sides of peach and both sides of pepper
with oil.
3. Place halloumi, peach halves
(cut-side down), and pepper on a
greased grill. Heat halloumi until grill
marks appear on both sides, 1 to 2
minutes per side. Heat peach halves
until grill marks appear on cut sides,
about 2 minutes. Heat pepper until
darkened in spots on both sides and
tender, about 2 minutes per side. Cut
peach halves and pepper into slices.
4. Divide salad greens, lentils, mint,
walnuts, and capers (if using) among
plates. Add halloumi and peach and
pepper slices. Whisk together 2 tbsp oil,
lemon juice, honey, garlic, and black
pepper. Drizzle dressing on salad.

THE MACROS
702 37g 48g 41g
CALORIES PROTEIN CARBS FAT

SEPTEMBER 2017 MUSCLE & FITNESS 93

SUPER SALADS
> Tired of salads that look like rabbit food? These muscle-building
recipes boast about 50 grams of protein each.
/// P H O T O G R A P H S B Y B R I A N K L U T C H / / / F O O D S T Y L I N G B Y S U S A N O T TA V I A N O

FOR
eating
stretching
stretch ing a
outyou kn
for you b
enjoy
most s
ond th
sists o

SDDDSDSDSDDSSD

SEPTEMBER 2017
S
Chicken
Gazpacho Salad
SERVES 2

B OW L E D OV E R : With inspiration from the

classic Spanish cold soup, this salad is
packed with fresh flavour and toothsome
textures. Of course, were bringing the
muscle-building protein to the table
courtesy of the always-reliable chicken
breast, with some peaches for a hint of
sweetness to boot.

E X T R A C R E D I T: For superior flavour and

nutritional value, source most of your salad
ingredients, like tomatoes and greens, from
a local farmers market. Youll save some
cash, too.

2 boneless, skinless chicken breasts

(about 175 g each)
Salt and black pepper
2 peaches, halved and pitted
2 tbsp extra-virgin olive oil
2 tbsp red-wine vinegar
1 tbsp fresh basil
1 cucumber
40 g rocket
150 g cherry tomatoes, halved
1 spring onion, sliced Chocolate
60 g bocconcini (mozzarella pearls) or
o Turkey Salad
torn fresh mozzarella CRAVINGS KILLER
30 g shelled pistachios SERVES 2 Each serving of this amped-up
salad forks over a whopping
B OW L E D OV E R : Who says salads cant
1. Heat grill to medium-high and grease 13 grams of dietary fibre to help
taste like dessert? This salad busts
grill grate. Season chicken with salt and keep your appetite in check so
through boredom with tangy goat cheese, youll be less likely to take part
pepper and grill until internal tempera-
sweet-tart raspberries, and a surprising in late-night fridge raids.
ture reaches 74C, about 6 minutes per
chocolate-infused dressing. And since
side. Alternatively, cook chicken in a
turkey breast tenderloins are nearly all
skillet on the hob over medium-high
protein, each mouthful will help you
heat or in a 200C/Gas Mark 6 oven.
maintain a shredded physique.
When cool, thinly slice chicken. side. Alternatively, cook turkey in a
2. Brush peaches with oil and place on skillet on the hob over medium-high
340 g turkey breast fillet heat or in a 200C/Gas Mark 6 oven.
grill, cut-side down. Heat until grill
Salt and black pepper When cool, thinly slice turkey.
marks appear, about 2 minutes. When
200 g baby greens 2. Divide baby greens, pepper,
cool, slice peaches into wedges.
1 yellow pepper, sliced cucumber, turkey, avocado, rasp-
3. Whisk together oil, vinegar, 2 tbsp
cucumber, diced berries, and goats cheese between
water, basil, and salt to taste.
avocado, diced 2 serving plates or bowls.
4. Shave cucumber into long strips with
125 g fresh raspberries 3. Place chocolate in a microwave-safe
a vegetable peeler, stopping at the
30 g soft goats cheese, crumbled bowl and heat on high in 25-second
seedy core.
30 g dark chocolate, finely chopped intervals until melted, stirring between
5. Divide rocket, tomatoes, cucumber,
2 tsp extra-virgin olive oil each interval. Stir oil, vinegar, honey,
peaches, chicken, spring onion, and
2 tsp balsamic vinegar mustard, chilli powder (if using), and
bocconcini between 2 serving plates or
1 tsp honey salt to taste into melted chocolate.
bowls. Drizzle on dressing and scatter
1 tsp Dijon mustard 4. Drizzle dressing over salad and
on pistachios. 1
/8 tsp chili powder (optional) garnish with almonds.
2 tbsp sliced almonds

THE MACROS 1. Heat grill to medium-high and grease THE MACROS

576 48g 29g 30g grill grate. Season turkey with salt and 568 51g 34g 26g
CALORIES PROTEIN CARBS FAT pepper and grill until internal tempera- CALORIES PROTEIN CARBS FAT
ture reaches 74C, about 5 minutes per

SEPTEMBER 2017 MUSCLE & FITNESS 95

 PUT A LID ON IT
For ready-to-go transportable salads
thatll shake up your lunch routine, divide
a dressing from any of these recipes
between two large wide-mouth jars and
then layer in sturdy items like meats,
beans, and carrots followed by delicate
ingredients such as baby greens and
then garnishes. Seal shut and
chill for up to three days.

96 MUSCLE & FITNESS SEPTEMBER 2017

 S U PE R SA L A DS

Sweet Potato 1 large sweet potato, cut into

2.5-cm cubes
tender, about 25 minutes, stirring once
halfway.
Pork Salad with 3 tsp rapeseed or grape-seed oil 2. Heat 2 tsp rapeseed oil in a skillet over

Tahini Dressing Salt and black pepper

340 g pork tenderloin, sliced into
medium heat. Season pork with salt and
pepper and cook until browned on the
1.25-cm rounds outside and just slightly pink on the inside,
SERVES 2
400 g chopped kale about 5 minutes.
B OW L E D OV E R : Oven-blasted sweet 1 tbsp + 2 tsp extra-virgin olive oil 3. Place kale in a large bowl and toss with 2
potato, lean pork tenderloin, and a creamy 1 tbsp + 2 tsp white-wine or cider tsp olive oil and 2 tsp vinegar. Using your
tahini topping are guaranteed to take your vinegar hands, massage kale until tender, about 1
salad game up a gastronomic notch. As a 1 tbsp tahini minute.
bonus, the kitchen hack of massaging some 1 small garlic clove, minced 4. Whisk together 1 tbsp olive oil, 1 tbsp
of the oil and vinegar into the kale helps tsp smoked paprika vinegar, 1 tbsp warm water, tahini, garlic,
tenderize the raw leaves, making them less tsp cumin paprika, cumin, and salt to taste.
bitter tasting. 120 g tinned black beans, drained and 5. Divide kale between 2 serving plates or
rinsed bowls and top with sweet potato, pork,
E X T R A C R E D I T: Black beans and other 1 tbsp chopped coriander leaves black beans, and coriander. Drizzle on
legumes are an easy way to infuse salads 2 tbsp roasted pumpkin seeds dressing and garnish with pumpkin seeds.
with more fibre and plant-based protein.
1. Preheat oven to 200C/Gas Mark 6. THE MACROS
Toss sweet potato with 1 tsp rapeseed
oil and a couple of pinches of salt and
676 48g 46g 35g
CALORIES PROTEIN CARBS FAT
spread out on a baking sheet. Bake until

1. Place spelt berries and 480 ml water

Egg, Salmon & in a saucepan. Bring to a boil and
simmer until spelt is tender, about
Spelt Salad 45 minutes. Drain and set aside.
2. Preheat oven to 200C/Gas Mark 6.
SERVES 2
Place salmon, skin-side down, on a
B OW L E D OV E R : Eggs and salmon team greased or parchment-paper-lined
up to make this salad a protein power- baking sheet. Season with salt and
house, while the ancient grain spelt offers pepper. Bake for 12 minutes, or until
quality carbs. You can press the easy fish is just cooked through in the
button by using smoked salmon and centre. Let rest 5 minutes and then
replacing spelt with rye or wheat berries. gently break apart flesh into large
Also, soaking the grains overnight will slash chunks. Alternatively, grill salmon over
cooking time by about a third. medium-high heat.
3. In a saucepan, add water to a depth
E X T R A C R E D I T: A study out of Penn of about 8 cm; bring to a boil. Gently
State University found that adorning your lower eggs into water; boil exactly
salad with eggs dropped from pasture- 6 minutes, adjusting heat to maintain
raised hens will give you an added boost of a gentle boil. Use a slotted spoon to
must-have nutrients like vitamin E. transfer eggs to a bowl of ice water and
chill 2 minutes, or until just slightly
60 g spelt berries warm. Softly tap eggs against counter
450 g salmon fillet to break shell in several spots and
Salt and black pepper gently peel, starting from wider end.
2 large eggs Cut eggs in half lengthwise.
120 g plain Greek yogurt 4. Stir together yogurt, shallot, garlic,
1 tbsp finely chopped shallot lemon zest, and salt to taste. Spread
1 small garlic clove, finely minced yogurt mixture on serving plates and
1 tsp grated lemon zest top with greens, red pepper, spelt,
400 g salad greens, such as baby eggs, salmon, and parsley. Squirt on
spinach or mixed lettuce leaves lemon juice.
60 g sliced roasted red pepper
1 tbsp chopped parsley
1 tbsp fresh lemon juice THE MACROS
635 54g 37g 29g
CALORIES PROTEIN CARBS FAT

SEPTEMBER 2017 MUSCLE & FITNESS 97

S U PE R SA L A DS

Cheeseburger 60 g thinly sliced red onion

340 g extra-lean minced beef
reduce some of the bite of the raw
onion. Drain and set aside.
Salad Salt and black pepper
2 small wholemeal pittas
2. Heat grill to medium-high and grease
grill grate. Form beef into 2 patties and
SERVES 2 tsp extra-virgin olive oil season with salt and pepper. Grill
2 tbsp mayonnaise patties until meat is cooked through,
B OW L E D OV E R : This deconstructed
2 tbsp ketchup about 4 minutes per side. Alternatively,
burger recipe delivers a bigger bounty of 1
/8 tsp cayenne (optional) cook burgers in a skillet on the stovetop
body-friendly vegetables than you can
200 g chopped romaine lettuce over medium-high heat. When cool
stuff between two doughy buns.
2 medium tomatoes, sliced into wedges enough to handle, cut burgers into
If youre watching fat numbers, the salad
40 g grated cheddar cheese bite-size chunks.
can be made with reduced-fat cheese
3.
3 . Brush pittas with oil and grill until
and light mayo for the dressing.
1. Place onion in a bowl, cover with crispy and browned, about 30 seconds
cold water, and soak for 1 hour. This will per side. Cutut pittas into big slices.
4. Whisk together
ogether mayonnaise, ketchup,
cayenne (if using), and 1 tbsp water.
5. Divide lettuce,
ettuce, tomatoes, onion,
nks, and pitta between
burger chunks,
2 serving plates
lates or bowls. Drizzle on
GO THE EXTRA MILE... dressing and nd sprinkle with cheese.
It may cost a bit more but consider
making this salad using bison for
an extra dose of nutrition, including THE MACROS
heart-boosting omega-3 fats.
649 50g 46g 30g
CALORIES PROTEIN CARBS FAT

WELL DRESSED
A salad is only as good as the dressing you
douse it in. Say hello to your new go-to
flavour booster. You can also employ it as
marinade for grilled meats.

Balsamic Orange
Vinaigrette
Zest and juice
ice of 1 medium orange
2 tbsp balsamic
amic vinegar
1 tbsp honeyey
2 tsp Dijon mustard
2 tsp grated d fresh ginger
1 garlic clove,
ve, minced
tsp salt
tsp freshly ly ground black pepper
1
/8 tsp red pepper
epper flakes (optional)
80 ml extra-virgin
a-virgin olive oil

Add orange zest and juice,

vinegar,
egar, honey, mustard, ginger,
garlic,
ic, salt, black pepper, and
red pepper flakes to a blender
and blend
end until thoroughly
combined.
ed. With the machine running
on low
w speed, slowly add olive oil
through
ugh the top tube.
Chillll in the refrigerator for up
to 2 weeks. This should make
enough
ough for about 6 salads.

98 MUSCLE & FITNESS SEPTEMBER 2017

 CHOOSE WISELY Quinoa Prawn
For the most sustainable catch
of the day, aim to reel in prawns sourced
from north-east Atlantic waters. Or
Salad with
look for bags of the shellfish bearing Mango Dressing
certifications from organizations like
the Marine Stewardship Council (MSC), SERVES 2
a third-party company that
B OW L E D OV E R : Prawns and the
seeks out sustainable
nutritionally dense whole-grain quinoa
wild fisheries.
imbue this salad with plenty of clean
protein thatll show your muscles some
major love. The quinoa and mango
dressing can be prepared ahead of
time and kept chilled separately for up
to two days.

85 g quinoa
240 ml vegetable stock or water
450 g prawns, peeled and deveined
95 g mango cubes
1 tbsp rapeseed or grape-seed oil
1 tbsp rice vinegar
1 tsp chopped fresh ginger
1 garlic clove, finely chopped
1
/8 tsp cayenne (optional)
Salt
yellow pepper, sliced
red pepper, sliced
1 medium carrot, sliced
2 radishes, sliced into matchsticks
1 handful fresh mint, sliced
1 tbsp sesame seeds

1. Bring quinoa and stock to a boil

in a medium saucepan. Reduce heat
to medium-low, cover, and simmer
until quinoa is tender and liquid has
absorbed, about 10 minutes. Set
aside covered for 5 minutes. Fluff
quinoa with a fork.
2. In a large saucepan, bring a litre
water to a boil. Add prawns and
remove pan from heat. Cover and
let prawns rest until pink and
opaque, about 3 minutes.
3. Place mango, oil, vinegar, ginger,
garlic, cayenne (if using), and salt
to taste in a blender and blend until
smooth.
4. Divide quinoa, peppers, carrot,
radishes, mint, and prawns
between 2 serving plates or bowls.
Top with dressing and sesame
seeds.

THE MACROS
574 54g 53g 16g
CALORIES PROTEIN CARBS FAT

SEPTEMBER 2017 MUSCLE & FITNESS 99

 ALL ITS
CRACKED
UP TO BE
> Is there any dish that isnt
i improved
by placing a perfectly cooked egg
gg on
ed

top? Once youve tried these delicious,

muscle-friendly
muscle-friendly recipeseach
eseach
courtesy of a world-class chefwe
think youll have your answer.
B Y W I L L C O C K R E L L /// P H O T O G R A P H S B Y J A M E S R A N S O M

THE HUMBLE EGG spends most of its time playing a small supporting role in
our livesan ingredient in the mayo we swipe on a sandwich, the loyal sidekick to
our salad. Sometimes its given the lead, but in mundane projects like plain old
scrambled eggs. But ask the worlds most talented chefslike the four we feature on
these pagesand theyll tell you that the egg is one of the true stars of the kitchen
universe: so versatile and tasty that adding one atop pretty much any dish takes the
meal from forgettable fare to memorable feast, and so healthy (it has a near-perfect
protein/fat/calorie ratio and, we now know, doesnt wreak havoc with cholesterol)
that the Mayo Clinic advises eating up to seven eggs a week to prevent strokes. So
SDDDSDSDSDDSSD

take these simple recipes (and our handy egg buying, prepping, and cooking tips)
and start whipping up your own egg-crowned masterpieces. Time to get cracking!

100 MUSCLE & FITNESS SEPTEMBER 2017

 H OW T O
BUY THE
PERFECT
EGG
Sebastien
Archambault,
the former chef
at New Yorks
Park Hyatt Hotel,
explains the
importance of
seeking out farm
fresh.

Q The kind of
egg you use is
very important.
A yolk should
always be bright
orange, not
yellowyellow
means theres no
keratin and that
the hen wasnt
eating what it
was supposed to.
And because it
matters what the
chicken has been
eating, I also
think you should
always buy your
eggs from a
farmers market.
For eggs to have
true flavour and
real nutritional
value, chickens
need to be free
to roam and eat
grass, insects,
and flowersyes,
believe it or not,
the richness and
flavour of the yolk
when chickens
can eat flowers
is amazing.
M US C L E M E A L S

Aussie Burger Summer Ramen

SERVES 4 SERVES 4

First things first: All you need to pull off the comfort-food When people think of ramen, they imagine a steaming bowl
staple that is an egg-topped burger is a great cut of beef and of soup. But in the warmer months of the year, noodle shops
a bun thats not too sweet. Then grill or fry your burger and all over Japan feature this delicious cold, brothless version
top it off with a fried egg and a funky cheese. known as hiyashi chuka, or ramen saladwhich, like the
I think the gooeyness of Gruyre is a solid match for a soup, usually comes topped with an egg.
runny yolk, says Ken Addington, executive chef at Brook- Youll find the runny hard-boiled egg at all ramen shops
lyns Five Leaves restaurant. But for a truly authentic dish, in Japan, explains Ivan Orkin, an American who moved to
try Addingtons Five Leaves Burger, an Aussie-style version Japan in the 90s and somehow managed to open one of the
(after all, the Australians launched the egg-on-burger craze countrys most revered ramen restaurants. Today he runs
in the first place). ramen mecca Ivan Ramen Slurp Shop in New York City.
The Aussies call it a burger with the lot, which includes Summer Ramen actually features two cooked eggs: one
beetroot, pineapple, a fried egg, and sweet chilli sauce, semi-hard-boiled, and the other omelet-style, which is very
says Addington, who likes his egg sunny-side upthe runnier thin and sliced up along with the rest of the ingredients. Egg
the yolk, the better. yolk is the perfect creamy counterpart to the tangy soya-
based dressing, says Orkin: When the yolk breaks over the
Bring to a boil and cook for noodles, it adds a whole other sauce.
5 minutes. But what really makes any ramen uniquewhether its a
2. In a bowl, pour mixture soup or a summer saladis the noodles. Unlike buckwheat,
over the pineapple slices, or soba, noodles, those found in ramen are springier.
cover with plastic wrap, and
refrigerate overnight. FOR THE VINAIGRETTE shredded
Combine hot sauce, mayon- 150 ml tamari or soya sauce 4 large eggs, cooked into a
naise, and lime zest and juice 60 ml rice wine vinegar thin omelet and sliced in
in a bowl; set aside. 2 tsp sesame oil ribbons
3. Prepare medium-high grill 2 tsp grapeseed oil Karashi (hot Japanese
or ridged grill pan. Remove 2 tbsp malt vinegar mustard)
pineapple from marinade and 2 tsp dashi (instant hondashi
grill for 2 minutes per side. is available in some 1. Cook and cool the noodles.
4. Season beef with salt and supermarkets and oriental Drain well; divide among
pepper and form into 4 food shops) 4 bowls.
480 ml seasoned rice wine burgers. Grill the burgers 1 tbsp plus 1 tsp honey 2. Toss together onions and
vinegar (cover only if using a gas grill), tsp sea salt bacon; set aside. Arrange ham,
2 tbsp honey turning once. Cook about six 1 garlic clove, pressed cucumber, tomatoes, lettuce,
1 tsp whole coriander seed minutes for medium rare. and omelet in neat piles over
1 tsp whole black 5. Melt 2 tbsp of butter. FOR THE RAMEN noodles in each bowl. Top with
peppercorns Lightly brush cut side of buns 570 g high-quality fresh onion and bacon mix.
2 tbsp extra-virgin olive oil with it, and grill for 1 or 2 ramen noodles 3. Add egg and spread karashi
tsp dry mustard minutes. Spread prepared 1 small sweet onion, very on each bowls rim. Pour
2 heaping tsp fresh ginger, mayo on the grilled buns. thinly sliced vinaigrette over everything.
peeled and thinly sliced 6. In a nonstick pan, melt 4 rashers bacon, cooked
1 pineapple, peeled, remaining 2 tbsp butter over crisp and crumbled
cored, and cut into four medium-low heat. Break each eac 225 g smoked ham, cut into THE MACROS
1.25-cm-thick rings egg into a small bowl and add ad thin ribbons
1,041 45g
1 tbsp hot sauce them to the pan. Cook until 2 small cucumbers, cut into CALORIES PROTEIN
4 tbsp mayonnaise whites are firm. thin ribbons
Zest and juice of 1 lime 7. Place burgers on bunsbun and 4 small tomatoes, cut into thin 104g 46g
900 g ground beef chuck, not top each with a beetroot
beetroo slice, CARBS FAT
too lean pineapple slice, and sunny-
su 100 g romaine lettuce,
Coarse salt and freshly side-up egg.
ground black pepper
4 tbsp unsalted butter
4 ciabatta buns
4 large eggs
4 slices
slice pickled beetroot THE MACROS
MA
1,066 5g
CALORIES EIN
1. In a medium saucepan,
combine vinegar, honey, 77g 46g
coriander, peppercorns, CARBS FAT
olive oil, mustard, and ginger.

102 MUSCLE & FITNESS SEPTEMBER 2017

 Kale Caesar Salad
SERVES 4

Pairing a poached egg with salad is one of the oldest

culinary traditions in the world, one that can transform
a starter into a satisfying light lunch.
But the process can be harder than it looks, as the
eggand the sauce it createshas to be done just right.
Its all about chemistry, says Sebastien Archambault,
executive chef at New Yorks The Back Room at One57.
And that means you need to poach it correctly.
For this recipe, Archambault offers his take on the
classic Caesar salad, in which he swaps out traditional
lettuce for the more nutrient-rich kale and adds a
breaded poached egg to amp up a Caesars creamy but
crunchy texture.
When you bread the poached egg, you have the
crispiness of the bread and the creaminess of the yolk

Shakshuka all in one, he says.

FOR THE KALE SALAD Liquefy until smooth, then

SERVES 4 450 g cavolo nero, slowly add the oils and the
thinly sliced water.
For British chef Yotam Ottolenghi, the egg is the perfect
1 lemon, cut into 2. For the salad, mix together
finishing touchthe key to completing a dish that is
6-mm segments the cavolo nero, lemon, and
almost there. One of his favourite egg dishes is the Tunisian
120 ml Caesar salad dressing Caesar dressing. Season with
staple shakshuka, which, with its chopped garlic, peppers,
Salt and pepper salt and pepper.
fiery harissa, and baked egg, he describes as drama
45 g capers 3. Split the salad among
in the mouth.
35 g sunflower seeds, toasted 4 bowls. Top each with 1 tbsp
Ottolenghi suggests this as an ideal brunch: Its a really
50 g Parmesan capers, 1 tbsp sunflower
informal dishyou can do all the work beforehand, then
cheese, grated seeds, and Parmesan.
all you need is some crusty white bread to mop up the juices.
4 poached eggs 4. Poach eggs in 3.8 litres of
It also has magical hangover-clearing properties.
water.
FOR THE CAESAR DRESSING 5. Once cooked, drain eggs
2 tbsp olive oil into its own dip. Do the same 30 g anchovies and place on paper towels to
2 tbsp harissa with the yolks. Use a fork to 1 garlic clove dry. Place atop salad.
2 tsp tomato puree swirl the egg whites a little bit 1 tsp Dijon mustard 6. Optional step: Bread
2 large red peppers, diced with the sauce, taking care 1 tsp Worcestershire sauce poached eggs using a mixture
4 garlic cloves, finely chopped not to break the yolks. 1 tbsp white wine vinegar of equal parts all-purpose
1 tsp ground cumin 4. Place pan in oven, bake 2 tbsp red wine vinegar flour, beaten egg, and
Salt for 8 to 10 minutes, until egg 1 tbsp lemon juice breadcrumbs. Deep-fry them
5 large ripe tomatoes, whites are set but the yolks 2 dashes Tabasco sauce in oil at 180 for 1 minute, or
chopped are still runny. (You can 2 egg yolks until the breading is nicely
4 large free-range eggs, plus cover the pan with a 240 ml grapeseed oil toasted. Remove eggs from oil
4 egg yolks see-through lid if you wish 65 ml olive oil
Food st yling by Erin Jeanne McDowell; prop st yling by Mar tha Bernabe
and season with salt and
120 g labneh or thick yogurt to hasten the process.) 100 g grated Parmesan pepper to taste.
5. Remove from oven, leave cheese 7. Place one poached egg on o
1. Preheat oven to 180C/Gas for a couple of minutes to 2 tbsp water top of each salad.
Mark 4. Heat olive oil in large settle, then spoon into 8. To finish the dish, mix in
pan over medium heat; add individual plates and serve 1. For the Caesar dressing, Parmesan cheese and seasons
the harissa, tomato puree, with the labneh or yogurt. place in a blender all the with salt and pepper to taste.
peppers, garlic, cumin, and ingredients except the
tsp salt. Stir and cook for grapeseed and olive oils,
about 8 minutes to allow the Parmesan cheese, and water.
peppers to soften.
2. Add tomatoes, bring to
a gentle simmer, and cook for THE MACROS When you bread the THE MACRO
MA
a 10 minutes more, until you
311 14g poached egg, says 929 2g
have quite a thick sauce. CALORIES PROTEIN Archambault, you have CALORIE EIN
Taste for seasoning.
the crispiness of bread
3. Make 8 little dips in the 17g 22g 22g 87g
sauce. Gently break the CARBS FAT
and the creaminess of CARBS
BS FAT
eggs and carefully pour each the yolk all in one.

104 MUSCLE & FITNESS SEPTEMBER 2017

 M US C L E M E A L S

MASTER IT
Q Poaching eggs is notoriously
difficultmany chefs actually use
P OAC H E D thermometers to help them. But
the truth is, you just need a little
practiceand to follow these
steps: 1) Fill a small pot with water, lightly salt it, and add
240 ml of vinegar; heat. When it boils, drop the heat to a
simmer. 2) Break a fresh egg into a small bowl; over the
sink, pour the egg onto a slotted spoon just long enough
for any extra water to drain off, then immediately pour it
back into the bowl (this step eliminates flyaway strands
of egg white). 3) Turn off the flame completely and begin
stirring the water to create a whirlpool. Hold the egg
just above the water, then slide it into the centre of that
vortexthis is the trick to making sure the egg holds its
form. 4) Leave the egg alone for just over 2 minutes.
5) Remove with a slotted spoon.

SEPTEMBER 2017 MUSCLE & FITNESS 105

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106 MUSCLE & FITNESS SEPTEMBER 2017

 TIM N. ZIEGENFUSS

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SEPTEMBER 2017 MUSCLE & FITNESS 109

PUMPING
IRON
> Part 2 of our interview
AT
40
with director George
Butler, the man
responsible for making
bodybuilding a cultural
mainstay that has
inspired a younger
generation of lifters.
Its hard to overstate the impact of

I
director George Butlers 1977
documentary Pumping Iron, not
just on bodybuilding, but on
society. For one thing, it intro-
duced the world to pre-Conan
Arnold Schwarzenegger, whose
incredible success might not have
been possible without his breakout
performance as himself in P.I.
Then theres the mainstreaming
of gyms that can be traced to the
films release. Beginning in the late 1970s
and well into the 80s, the health club
industry saw massive growth, with chains
popping up throughout the world, and
with them, a surge in gym memberships.
Pumping Iron is the reason many of us,
myself included, got into working out in
the first place, so its with great pleasure
that I wish George, Arnold, and the rest
of the films cast and crew a happy 40th
anniversary.
 PUMPING
IRON @ 40

PUMPING IRON:
The film that almost wasnt.
With the exception of the brothers Weider,
few people have had as much of an
influence on the popularization of body-
building as George Butler. As the engine that
conceived, directed, and then brought the
film Pumping Iron to cinemas 40 years ago,
Butler has given bodybuilding fans the world
over a visual touchstone that still serves
as everything from historical reference to
motivational guide to celluloid bible.
M&F: What was your first advance to do the book? So after the book comes the movie.
professional experience with Right. We did the entire book and What was it like trying to bring
bodybuilding? turned the manuscript in to Sandy the film to the screen? Was
George Butler: Charles Gaines was Richardson, who was editor in chief Charles involved?
assigned by Sports Illustrated to write at Doubleday, and he wrote us a letter Charles decided he didnt want to be
an article on a bodybuilding contest saying, I want my money back. No involved in the movie. Pretty much
for the July 72 issue. He asked me to one will ever read this book, and no everyone deserted by this point.
take the photographs. one will ever be interested in Arnold
Schwarzenegger. Did you have funding at this stage?
What was the contest? Well, funding came in very erratically
It was the Mr. East Coast, which was So then you shopped it around and with great diiculty. I actually went
held in Holyoke, Massachusetts, and in New York? to 3,000 people one by one to inance
was won Yeah. We ended up at Simon & Schuster. the ilm.
by a wonderful bodybuilder named
Leon Brown. That was in 1974? 3,000?!

P R E V I O U S S P R E A D : Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
Late 1974. Yeah, its really true. Im not exaggerating.
Were you familiar with bodybuilding
at the time, or was it a new And was it a success? So you then went out and shot
experience for you? Yes. It made The New York Times Best some footage?
I had grown up in Jamaica and the Sellers list. We shot a test ilm, and I screened it
West Indies, and I used to work out in New York for 100 investors, and
in a gym in Jamaica, and bodybuilding How many editions have there [actress] Laura Linneys father
was a big sport down there. I saw been? [playwright Romulus Linney] got up
my irst bodybuilding exhibit actually I think about 20 printings. and said, George, if you ever make a
at a political rally in a church in movie about Arnold Schwarzenegger,
Savanna-la-Mar, Jamaica. Your book is what inspired me to youll be laughed of 42nd Street.
take up bodybuilding. When I was
How did that come about? about 10, I remember thumbing That kind of negative attitude still
A friend of mine was running for through a copy in a department astounds me. What youve got to
parliament in Jamaica, and he had a store and coming to the picture of understand is that back in the early
political rally in the parish church, and Arnold with a topless girl on his 70s, bodybuilding was the least
part of his rally included a bodybuilding shoulders, and I thought, Thats glamorous sport in the world. The
exhibition with a guy named Samson. what I want to be. prevailing view was that it was purely
The power went out in the middle of it, Well, bear in mind that the woman on homosexual, that bodybuilders were
so they lit it with kerosene lares. his shoulders was the top woman totally uncoordinated, that when they
bodybuilder at the time. I took those grew older their muscles would turn to
After the Sports Illustrated article photos for a Playboy article, and fat, and that they had no intelligence
came the book. I understand that Arnold was supposed to be the male whatsoever. Charles Gaines said that it
you faced a few obstacles in bodybuilder, and Heidi was supposed to was like trying to promote midget
attempting to get it published. be the female bodybuilder. wrestling. It was so tawdryeveryone
Hadnt Doubleday given you an we knew was laughing at us.

112 MUSCLE & FITNESS SEPTEMBER 2017

 Its amazing not only how far
bodybuilding has risen since then
but how far it seems to have fallen at
that time. Back in the 1940s and
1950s, guys like Charles Atlas and
Steve Reeves didnt portray that
image.
Yeah, but there were limited pockets of
bodybuilding. If you look at Charles Atlas,
he wasnt really much of a bodybuilder, and
Steve Reeves made it in the movies and was
very handsome. Look at it this way: Arnold
Schwarzenegger arrived in America in
1968, and when we met him in 1972, the
Mr. Olympia contest was held in a tiny little
auditorium in Brooklyn and the prize
money was something like $1,000 and only
Arnold and Franco were making it as
professional bodybuilders. Everyone else
had another job. Leon Brown worked at a
laundromat.

I know that Steve Michalik was a

graphic artist.
Steve had to have a full-time day job, and
he was Mr. America. It was a joke it was houses, or did it have a wide release? Now among the bodybuilding set,
so bad. Actually it began at the Plaza Theatre, there is a lot of speculation con-
which was a regular cinema in New York, cerning a few of the scenes in
How big a crew did you have and it broke every box oice record there Pumping Iron. Ive talked to others
for the filming? was at the Plaza. who have wondered if some of the
Well, the way I shoot ilms, my crews film is documentary or maybe a
expand and contract. For instance, when Were the reviews generally positive? little bit of the guys acting for the
I was shooting at Lou [Ferrigno]s gym Are there any memorable stories camera. One case in particular that
in Brooklyn, it was really just half a related to the films release? everyone talks about is the missing
dozen people. When we were shooting at Oh, yeah. Well, it got fabulous reviews, T-shirt/crusher scene and the
Golds Gym, we had a bigger operation. and through a friend I got Jacqueline on-screen friction between Ken
It was probably 12 people, which Onassis to come to a lunch for Arnold Waller and Mike Katz. How much
included the cinematographer, gafer, and that sent people through the roof. of that was real?
the assistants, and me, and some And I put Arnold before that in the The only tricky thing involved there is
electricians, etc. Basically Im very Whitney Museum and in a ballet studio, that Waller evidently stole Katzs T-shirt
proud of the fact that Ive always and I got Jamie Wyeth to paint him. because we got on ilm Katz saying,
Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C . / C O U R T E S Y O F W E I D E R H E A LT H A N D F I T N E S S

worked with a small crew. When we Wheres my T-shirt? I bet Waller took
were ilming in South Africa at the Now, I remember the movie from PBS. it. And so we ilmed the before after.
contest, we were running about six It was before VCRs, so I used to run to
cameras, and with South African the TV with my audio tape recorder With him tossing the football around
assistants we probably had 30 people. and tape the audio for later listening. with Robby and Roger talking about
When did PBS start airing it? how he was going to do it?
It feels like a larger production, Probably, I would say, in late 77. Exactly.
though, especially the competition
scenes in which you go from So pretty soon after the release. What about Arnold? He told so
backstage to the audiences per- Well, it was released in January 77. So many great stories that are still
spective to onstage. What kind of a probably in October/November, it went on debated, like whether he really
budget did you have? PBS. Even that was exasperating. The missed his fathers funeral (as he
I raised $400,000 to make the movie. distributor, which was a company called states in the film).
Cinema 5, which was like the Miramax Thats true. He did not go to his
Amazing that you could film for so of its day, sold Pumping Iron to PBS for fathers funeral.
long on such a small budget. You 30 grand. About a week later, ABC came to
shot for about three or four months, me, and Tony Thomopoulos, the president, And when he made his analogy of a
I figure. asked me if he could buy it. I said, Well, pump feeling like an orgasm, did he
Yeah. how much? and he said, $1,000,000. clear that with you first or was it just
extemporaneous?
And so when Pumping Iron was And by that time it was too late? No, that was extemporaneous.
released, was it straight to the art Yeah.
 Arnold works with
a professional
dancer to improve
the fluidity of
his posing.

rooms with one person around him and

his father, and Arnold would work out in
a gym in California that had its doors
open, was wide open, right on the beach.
And it was light and airy, and Louies
was dark. Louie was dark and brooding.
Arnold was blond and big and beachy and
stuf like that. But both men are sons of
policemen. I found that very interesting,
and Im sure Arnold subconsciously
registered that. So the ilm set up this
wonderful contest between these two
men, and of course Louie was 196 cm and
hes a giant, really.
But heres something interesting not
many people know. Nik Cohn wrote a
movie called Saturday Night Fever. He
wrote the screenplay for it, and the whole
Italian family, John Travoltas family, is
modelled on Louie and his family.

Youre kidding! Actually, I can see it.

Like the scene in which Louies
family is sitting around the kitchen
table
Were there any things that didnt a guy who played track, hockey, and Yes! Its all John Travoltas family. With
make it to the screen that were football. Three sports, All-American in his sister and brother and the Catholic
great, funny, or remarkable? college. You know, he was a New York Jets Church and everything else. It was
[Laughing ] Thousands of things. lineman, and Im pretty sure he could modelled on them in Pumping Iron.
have played professional hockey or could
Any that you can share? have thrown the discus or something like Thats too funny! Moving on to
Yeah. Ive got Louie saying on ilm, All I that. I mean, hes an astonishing athlete Franco. He seemed like a lot of fun
want to be is the Hulk, and this was and a great human being. to be around.
several years before he became the Hulk. I was always very fond of Franco. It was
Ive had the opportunity to speak my idea to go to Sardinia and ilm there.
Amazing. Now youve got four main with him and found him to be a Thats when we were really doing
protagonists in the ilm, and each thoughtful and considerate person. seat-of-the-pants ilmmaking because
one was pretty diferent from the Hes a ine human being. three of us went to Sardinia: myself, Bob
others. Id like to get your thoughts Fiore, and his girlfriend, who was
on each. What was your impression What was it like shooting the scenes Marshall McLuhans daughter. I did
of Mike Katz? with Lou Ferrigno and his dad? sound and lighting, and Bob did lighting
B U T L E R / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

I adored him. He was authentic, and he Well, when you make a ilm like Pumping and camera work, and we were able to do
always wore his heart on his sleeve, so you Iron, youve got to put a good story key scenes for the movie in Sardinia with
could tell on his face what was going on in together, and I had a keen insight into literally a two-man crew. And it worked.
his mind. The most amazing thing I know Louies relationship with his father. I And we got stopped by the police in the
about Mike Katz is that he was a high knew that he was the perfect bodybuilder mountains. It was very exciting stuf
school teacher. We ilmed him at his to set up as the guy who could, or might, because Francos mother and father were
high school, and I watched him playing knock of Arnold. And the contrast was real shepherds, and Im not even
touch football, and he began on the zero perfect. Louie worked out in a small, dark convinced any other Americans had been
yard line, and he ran 100 metres down the gym in Brooklyn that was actually R&J to his village before us. It was way, way
ield. There were a lot of good high school Health Studio, which was owned by a up in the mountains in Sardinia, and it
athletes there, and no one could touch man named Julie Levine. And Golds was so remote, and it was so high up that
him. I mean he went so fast, and he was Gym in California was the exact opposite. there was still ice in June on the lakes. At
so agile. Youve got to remember, this was Louie would work out in these tiny little one point Franco chopped a hole in the

114 MUSCLE & FITNESS SEPTEMBER 2017

 PUMPING
IRON @ 40

ice and caught some trout, which he water bottle is in Massachusetts. Mike With Arnold Stang.
served us for lunch. On another occasion Katz was filmed in Connecticut. The [Laughing ] Yeah. And even his voice had
Francos family put me in the only movie actually opens in San Francisco. to be redubbed in that movie.
available bedroom, which was his sisters
room. Five of his sisters were going to Is that the ballet scene? Thats probably the best aspect of it:
sleep in the room with me, so this was The ballet scene was New York City. That the overdubbed voice.
quite wonderful. Then I realized Francos was another location I forgot to mention. And Ill tell you another little sidebar. When
father was sitting right outside the It was shot in Joanne Woodwards dance I was trying to get Pumping Iron going, I
window at the foot of my bed, watching studio in Manhattan. was very short on money. So I went to this
me all night long. lab in New York, and I had just come back
Another interesting tidbit. Turning from shooting the initial part of the film. I
How long were you in Sardinia? now to Arnold. We all know that he asked them if theyd give me some credit,
Probably a week. is this self-made man. What was which is the kind of thing they normally do
your impression of him? Did he just when you get going on a movie. This was a
Thats fun footage. The movie is so seem like a guy who was born to place called DuArt Film Lab, and the owner
international, and its amazing how be successful? of it was someone named Irwin Young. So I
you did it on such a small budget Yeah, well, the reason I made the film went in with my hat in my hand and asked
with such a small crew and yet its was because I thought he was very him if he would give me $15,000 worth of
this globe-hopping excursion. charismatic and interesting and smart. credit. He said, Tell me what youre doing,
Well, we filmed in Los Angeles, San But initially, when I met him, he had and I said, Well Im making a movie about
Francisco, Montreal. We filmed at the been in America four years and virtually bodybuilding. Then he said, Does it have
Whitney Museum in New York. We nothing had happened. You know, he anything to do with Arnold Schwarzeneg-
filmed in Connecticut. We filmed in wasnt in other movies. We were the first ger? and I said, Yes. So he said, Forget
Massachusetts. We filmed in Paris, and people outside of bodybuilding to it. I wont give you any credit. I had a movie
we filmed in South Africa. interview him. in here called Hercules in New York, and
they never paid a bill, and they owe me
Now Id be hard-pressed to figure Yeah, he did Hercules in New York 30 grand.
out exactly which scenes were and then kind of laid dormant
shot where. for awhile. Thats a riot! What a coincidence.
Well, where Franco blows up the hot- Hercules Goes Bananas. [Laughing] It was an unfortunate one.
C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

George Butler and crew film Arnold repping out a set of barbell curls in preparation for his sixth Mr. O in Pretoria, South Africa.
 SIX-PACK

>for
Heres the formula
getting ripped:
Come up with a
workout plan and never
let your body find
out what it is
B Y RYA N M U N S E Y / / P H O T O G R A P H Y B Y
JAMES MICHELFELDER
 DAY 1
WHEN YOURE TALKING ABOUT CARS CAR OR JOB APPLICANTS,
eiciency is a good thing. When youre
your talking about working
out so you can see your abs, its a bad one. The problem is, the
more eicient your body becomes performing
pe any exercise,
the fewer calories it burns doing it.
The goal of this programme is to make your body more inei-
cient so that it burns more calories and stimulates muscle. While
its not the most eicient training, it is the fastest route to
deined abs. Go igure.

HOW IT WORKS
The best way to 2A
throw the body off
and fight efficiency
is to keep changing
up your workouts
to prevent adapta-
tion. Youll need to
train three days a
week for two weeks
with the following
routines: a high-
rep, calorie-burning
workout; a barbell-
based strength day
to stimulate muscle;
and a strongman-
inspired circuit to
recruit new muscle.
This three-pronged
attack will confuse
your metabolism 3
and trick your body
into burning more
fat (assuming your
diet is clean), and
you should see
results within two
weeks. Its ineffi-
ciency at its most
effective.

DIRECTIONS
Perform each
workout once a week,
resting for one day
between sessions.
Exercises marked 1 PULLUP 2A WALKING 2B DIP 3 ALLIGATOR
A and B are to be Sets: As many as needed LUNGE Sets: 10 Reps: 1 to 10 WALK
performed back-to- Reps: 50 total Sets: 10 Reps: 10 to 1 Sets: 4 Reps: Walk as far
back with no rest. Suspend yourself as you can
On Day 3, perform Hang from a pull- Hold a dumbbell over parallel bars
the exercises as a big up bar with your in each hand and and lower your Get into a pushup
circuit for a total of hands outside lunge forward body until your position with your
30 minutes. During shoulder width and until your front upper arms are hands at shoulder
Days 2 and 3, aim palms facing away parallel to the width. Keeping
either to reduce
thigh is parallel to
from you. Pull the floor. Repeat floor. Press your core tight,
the completion time yourself up until
or to add weight on the other leg, yourself back take small steps
with each session.
your chin is over continuing to lunge up. Perform one with your hands
For each exercise the bar. Do 50 total forward. Perform rep for the first and feet so you
on Day 2, choose a reps as quickly as 10 reps for the first set, two for the move across
OPERNER IMAGE TKTK

weight with which possible, resting set, nine for the second, and the floor like an
you can perform six as needed. second, and so on so on up to 10. alligator. Go until
to seven reps. your shoulders are
down to one.
about to give out.

SEPTEMBER 2017 MUSCLE & FITNESS 117

SE C R E T SI X-PAC K PRO G R A M M E

DAY 2
1A FRONT SQUAT
Sets: 4 Reps: 5

Cross your arms over the bar and

raise your elbows until your upper
arms are parallel to the floor. Unrack
the bar and let it rest across your
collarbone. With feet shoulder-width
apart, squat to parallel. Explode up.

1B WEIGHTED CHINUP
Sets: 4 Reps: 5

Wear a weighted dip belt around

your hips and hang from a chinup bar
with hands shoulder-width apart and
palms facing you. Pull yourself up until
your chin is over the bar.

2A INCLINE BENCH PRESS

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to

45-degree angle and lie back on it.
Grasp the bar just outside shoulder
width and pull it out of the rack.
Lower the bar to the upper part of
your chest, then press it back up.

2B SINGLE-LEG RDL
Sets: 4 Reps: 5

Hold a dumbbell in one hand and stand

on the opposite leg. Hinge at your
hips and lower yourself until you feel
a contraction in your hamstring. Drive
your hips forward to come back up.

3A MEDICINE BALL SLAM

Sets: 4 Reps: Work for 30 seconds

Hold a medicine ball overhead with

both hands. Reach back until you feel
a stretch in your abs, then throw the
ball straight down into the floor as
hard as you can. Catch it and repeat.

3B RUSSIAN TWIST
Sets: 4 Reps: Work for 30 seconds

Sit with your legs in front of you and

your knees bent 90 degrees. Hold
a weight or a medicine ball in front of
you with arms extended. Rotate all the 1A
way to the right, then to the left.

118 MUSCLE & FITNESS SEPTEMBER 2017

 2B

2A

A HALF-KILO OF
MUSCLE
BURNS THREE
TIMES THE
CALORIES OF A
HALF-KILO OF
FAT.

3A

SEPTEMBER 2017 MUSCLE & FITNESS 119

SE C R E T SI X-PAC K PRO G R A M

DAY 3

KEEP YOUR
EYES ON
THE WEIGHT
THROUGH
THE ENTIRE
REP.

120 MUSCLE & FITNESS SEPTEMBER 2017

 1 DUMBBELL
2 FARMERS WALK
Reps: Walk 20 metres

Pick up a very heavy pair of dumb-

bells and walk. Keep your chest out
and shoulders back and squeeze the
dumbbells hard to maintain control.

2 ONE-ARM
DUMBBELL SNATCH
Reps: 3 (each side)

Hold a dumbbell in one hand, then

hinge your hips until the weight is
between your legs. Explosively extend
your hips and raise the weight straight
up your body. When it reaches chest
level, flip your wrist and catch the
bell overhead with your arm extended.

3 DUMBBELL PUSH PRESS

Reps: 5

Hold a dumbbell in each hand at shoul-

der level and stand with feet shoulder-
width apart. Dip your knees quickly
and use the momentum to explosively
press the weights overhead.

4 TURKISH GETUP
Reps: 2 (each side)

Lie on your back on the floor, holding

a dumbbell with your left hand over
your chest, perpendicular to the
floor. Bend your left knee 90 degrees.
Brace your abs and raise your torso
off the floor, using your right hand for
support. Now use your left foot to
raise your hips off the floor. Sweep
your right leg back and rest on your
right knee. Come up to a standing
position, then reverse the motion to
return to the floor.

5 PLATE PUSH
Reps: Walk 60 feet

Place an 11.3-kg weight plate on the

floor (you may have to rest it on a
towel so it slides more easily), or go
outside and place it on grass. Get
behind the plate and push it, keep-
ing your hips as low to the ground
as possible.

SEPTEMBER 2017 MUSCLE & FITNESS 121

122 MUSCLE & FITNESS SEPTEMBER 2017
BURN
CALORIES
IN ONE WORKOUT!
> Dial in your diet, hit these three workouts
hard, and you can shed a half-kilo of fat in
one week.
B Y A N D R E W G U T M A N / / / W O R K O U T B Y J I M S M I T H , C . P. P. S .
/// PHOTOGRAPHS BY PER BERNAL
1,000- C A L OR I E WOR KOU T S

FEET-ELEVATED
INVERTED ROW
Set up a barbell in a power rack
so you can hang from it with your
arms fully extended, without
touching the ground. Place your
feet on a bench and row your
chest to the bar, squeezing your
shoulder blades and leading with
your elbows.

WITH THE END OF SUMMER ON the

horizon, its about time for many lifters to
think about changing from a get lean rou-
tine to a pack on mass regimen. But some
of us prefer to switch things up simply to
avoid monotony without abandoning our
goal of staying lean year-round. To that when you hit all three workouts, youll
accomplish this we asked Jim Smitty be left with only 500 calories to burn. Con-
Smith, C.P.P.S., owner of Diesel Strength sume 70 fewer calories a daydrop that
and Conditioning, to whip up a hellish Snickers bar, buddy!and thats a guaran-
three-day workout programme that would teed half-kilo of fat lost per week.
G RO O M IN G BY N ATA L IE M AC L C H E V

burn 1,000 calories per session. Each workout is made up of three parts:
Warning: Putting yourself through these a main lift, an every minute on the minute
will absolutely suck. However, the maths (EMOM) protocol, and a finisher. Now
speak for themselves. There are 3,500 that you have the plan all you need to do is
calories in one half-kilo of fat. That means remove the excuses and execute.

124 MUSCLE & FITNESS SEPTEMBER 2017

MAIN LIFT it takes 40 seconds to perform the each movement, or if its too light,
The main lift is a multijoint move- entire set, rest the remainder of the increase it slightly.
ment meant to build strength and minute (so 20 seconds in this case),
increase calorie expenditure, since then move to the next exercise. Re- FINISHER
youre recruiting multiple muscles. peat the same EMOM technique for These inishers will inish of
Also, an all-out dropset follows your 2B and 2C. The EMOM sets in these your workout with a major bang,
inal set to reinforce a proper range workouts will equate to a total of 12 Smith says. Its simple: These are
of motion and up your total volume. minutes. This protocol shortens intense, short, and sweet circuits
the rest periods, keeps the intensity thatll stress your metabolic rate.
EMOM high, and keeps the lifter account- Smith mixes in core work with
For EMOM, start at the top of a able by ensuring the rest periods short bouts of extreme efort with
minute and perform 10 reps for are structured, says Smith. You moves like sprints, kettlebell carries,
the irst exercise (marked 2A). If can keep the weight the same for and bear crawls.

S H O T O N LO C AT I O N AT G LO B A L F I T N E S S S T U D I O , G A R D E N A , C A
1,000- C A L OR I E WOR KOU T S

WORKOUT 1
EXERCISE SETS REPS REST

MAIN LIFT
1 Sumo Deadlift 8 3
sec.
1A Goblet Squat* 1 AMRAP -
EMOM
2A Barbell 4 10 -
Military Press
2B Narrow-grip 4 10 -
Lat Pulldown
2C Feet- 4 10 -
elevated
Inverted Row
FINISHER
3A Treadmill 10 8 sec. -
Sprint
3B Plank 10 30 sec. 90
sec.

*Rest 90 seconds after the last set of the

main lift and then perform this set. Use
50% of your body weight.

1 SUMO DEADLIFT
Stand in front of a barbell with
a wide stance. Lower your
hips and grip the bar tightly.
Keep your torso straight and
drive your hips forward to pull
the bar of the ground.

1A GOBLET SQUAT
Hold a dumbbell right under your
chin. Keeping your back straight,
and chest up, squat down until
your thighs are parallel to the
loor, or just below, then explo-
sively drive back up.

2A BARBELL
MILITARY PRESS
Grab a barbell with a grip thats
slightly wider than shoulder
width. Slightly arch your back
and push the barbell overhead,
driving your head through the
hole at the apex of the move.

126 MUSCLE & FITNESS SEPTEMBER 2017

1,000- C A L OR I E WOR KOU T S

WORKOUT 2
EXERCISE SETS REPS REST

MAIN LIFT
1 Barbell 5 8
Bench Press sec.
1A Dumbbell 1 AMRAP -
Bench Press
(slight angle)*
EMOM
2A Barbell Squat 4 8 -
2B Dumbbell 4 8 -
Wide-stance
RDL
2C DB Bulgarian 4 8 (per -
Split Squat leg)
FINISHER
3 KB Farmers 4 30/30/ 120
Walk**
Walk 30sec. sec.

*Rest 90 seconds after last set of the main

lift and then perform this set. Use 25% of
your body weight (each hand).
**Every 30 seconds, alternate between
holding the kettlebells in a front rack
position, one-arm overhead,
and at your sides.

1 BARBELL
BENCH PRESS
When setting up for the bench
press, squeeze your shoulder
blades together and tense your
lats. This will create a more
stable base for you to bench
from. Keep a slight arch in your
lower back, too.

128 MUSCLE & FITNESS SEPTEMBER 2017

2A BARBELL 2B WIDE-STANCE 2C DB BULGARIAN
BACK SQUAT ROMANIAN DEADLIFT SPLIT SQUAT
Position a barbell on your up- From a wide stance, hinge at your Hold a dumbbell in each hand,
per traps and grab the bar with hips and pick up a pair of dumb- and place one of your feet on
a grip that is slightly wider than bells. Keep your back straight a bench thats about a metre
shoulder width. Drive your elbows and drive your hips forward to behind you, depending on your
down and in to create tension, lift them up. When you lower height. Squat down until your
and then descend into a squat the weight back down, focus on front thigh is parallel to the floor
until your thighs are parallel to feeling the contraction in your and then explode back up. Re-
the floor. Then explode back up. hamstrings. peat on both sides.
1,000- C A L OR I E WOR KOU T S

WORKOUT 3
EXERCISE SETS REPS REST

MAIN LIFT
1 Weighted 5 6-8
Pullup sec.
1A Prone 1 AMRAP -
Dumbbell Row*
EMOM
2A Dumbbell 4 8 -
Clean and Press
2B Dumbbell 4 20 -
Swing
2C Feet- 4 20 -
elevated Pushup
FINISHER **
3A Bear Crawl 4 3m -
3B Pushup 4 10 sec. 120
Plank Hold sec.

*Rest 90 seconds after the last set of the

main lift and then perform this set. Use
25% of your body weight (each hand).
**Repeat this sequence five times and
then rest for 2 minutes. Repeat three more
times for a total of 20 sequences.

1 WEIGHTED PULLUP
Hang from a pullup bar and
then wrap your legs around a
dumbbell. From a dead hang,
pull yourself up until your chin is
over the bar.

2A DUMBBELL
CLEAN AND PRESS
Grab two dumbbells from the
floor, bend your knees, and drive
the dumbbells up your body.
Once they reach hip length,
drive your hips forward and then
clean the dumbbells up to your
shoulders. Press them overhead.

2B DUMBBELL SWING
With your feet slightly wider than
shoulder width, grab a dumbbell
by the end of one side. Keep your
arms straight and sit your hips
back until the dumbbell is between
your legs, then explosively drive
your hips forward until the dumb-
bell is at chest height.
130 MUSCLE & FITNESS SEPTEMBER 2017 2017
DESTINATION: 2017 OLYM

> Gear up and get ready for the

biggest weekend in Las Vegas.
BY ANDREW GUTMAN & ZACK ZEIGLER
P H O T O G R A P H S B Y P E R B E R N A L & E R I C A S C H U LT Z

T
THE OLYMPIA
LYMPIA EXPO is the oicial home
of Olympia Weekendand its always a packed
house. In 2016 more than 60,000 bodybuilding
fans andnd itness enthusiasts locked to the expo at
the Las s Vegas Convention Centre to visit the 1,100
booths s featuring the biggest brands showcasing
their latest
test supplements, gear, clothing, and tech.
And even en more foot traic is expected this year.
Whether er you want to catch the prejudging for the
Mr. Olympia,
mpia, 212 Olympia, or any of the other
divisions,
ns, witness the strongest men on earth
vy-ass things, collect bagfuls of swag,
lift heavy-ass
sample e new supps, or test out the latest workout
gear andnd exercise equipmenttheres no shortage
of things
gs to see and do at the Olympia Expo. Heres
what
whatat to expect.

132 MUSCLE & FITNESS SEPTEMBER 2017

PIA
THE LOWDOWN
ON EVERY IFBB
EVENT AT THE
OLYMPIA:
The Mr. Olympia
competition is and always
will be the main draw of
Olympia Weekend. Heres a
breakdown of the eight
titles up for grabs:

> MR. OLYMPIA

A six-time winner and the
reigning champ, Phil Heath
returns to defend his title
against bodybuildings top
competitors: Shawn Rhoden,
William Bonac, Dexter Jackson,
and Mamdouh Elssbiay.

> 212 MR. OLYMPIA

The current 212 champ, Flex Lewis,
is looking for a sixth title.

> MENS PHYSIQUE

Mens Physique king Jeremy
Buendia is on the hunt for his
fourth title.

> CLASSIC PHYSIQUE

Danny Hesterthe inaugural
Classic Physique winnerlooks for
a second championship.

> FIGURE
Last year Latorya Watts dominated
and is now chasing a third title.

> PHYSIQUE
Brazilian-born Juliana Malacarne
shoots for a fourth womens
physique championship.

SWAG
> FITNESS
ATTACK The insanely athletic Oksana
Top brands Grishina always brings a fierce
will be routine to the stage; this year shes
giving out gunning for her fourth title.
samples
of their > BIKINI
newest Courtney King hopes to defend her
gear. hard-earned championship from
last years Bikini O.

SEPTEMBER 2017 MUSCLE & FITNESS 133

OLY M PI A 2017

NEED OTHER
REASONS TO GO?
Countless events are packed
into the O Expo at the Las Vegas
Convention Centre. Here are
our top picks:

> STRONGMAN
CHALLENGE
If youre a fan of fitness, then this is the
event for you. Strongmen compete for
points in feats of insane strength like
log presses, keg tosses, circus
dumbbell presses, and car deadlifts.

> RHINO CROSSFIT

This test of athleticism is absolutely
brutal. Men and women compete head-
to-head in gut-busting challenges like
burpees to double unders, yolk carries,
handstand pushups, and pistol squats
for reps, plus riding the assault bike for
calories burned.

> JIU-JITSU
Competitors from all over come to
compete in an all-out battle of skill,
flexibility, and durability that is best
described as a human chess match of together, place them onstage, and then > KICKBOXING
positioning and control. stand back and wait for swarms of Grappling and feats of strength not your
gawking, screaming fans? The bikini thing? No worries. Check out the US
> BIKINI MODEL SEARCH model search. And this formula never National Kickboxing Championships,
What do you get when you take one fails. Since its 2007 debut, it has grown where fighters square off in a battle of
large serving of beautiful women in in both the number of contestants and grit as they tactically punch and kick
bikinis and high heels, mix them the number of devotees. their way to a championship title.

SPONSORS 2017 OLYMPIA WEEKEND!

American Media Inc. is landmark contest is open to over the world can discover the the sport of bodybuilding and
proud to announce online NPC- and IFBB-registered latest nutritional supplements the fitness and wellness
retail giant Amazon competitors from across North and workout gear and culture that has grown with it.
as the title sponsor of the America, South America, Central equipment. Attendees can also Amazon will surely take Olympia
2017 Olympia Fitness & America, and the Caribbean, meet fitness athletes as well as Weekend to the next level,
Performance Weekend. with two IFBB Pro League cards celebrities, like Hollywood star and we look forward to its
This years show will be one of up for grabs in each division for Dwayne Johnson, in person. continued involvement.
the biggest ever with reigning, the overall winner and first Amazon is the worlds Be sure to catch all the action
six-time Mr. Olympia Phil Heath finalist: bikini, bodybuilding, premier online retailer, onstage with the Amazon online
and five-time 212 winner Flex classic bodybuilding, classic and we couldnt think of a live webcast of the Amateur
Lewis both defending their titles. physique, and mens physique. better sponsor for Olympia Olympia (Sept. 14) and IFBB Pro
Also, the first-ever Amateur At the 46,450-square-metre Weekend, said AMI League finals, Sept. 14-16 from
Olympia in the U.S. will be held Olympia Expo, held at the Las Chairman, CEO, and Orleans Arena. For tickets and
Sept. 14 at the Orleans Hotel Vegas Convention Centre, health President David J. Pecker. the complete event schedule,
and Casino Showroom. This and fitness enthusiasts from all Amazon has shown it is behind go to mrolympia.com.

134 MUSCLE & FITNESS SEPTEMBER 2017

OLYMPIA FACTS
1 LAS VEGAS, Nevada, has been
home to the Mr. Olympia competition
since 1999, but the first Mr. O in 1965
was held more than 2,500 miles away,
in New Yorks Brooklyn Academy of
Music.

2 LARRY SCOTT won the

crownliterallyat the 65 Mr. O.
The late, great Joe Weider, founder of
Muscle & Fitness and the Mr. Olympia
competition, awarded Scott a
bejewelled crown.

3 THE MR. OLYMPIA

contest name was inspired by
Washington-based Olympia Brewing
Company, founded in 1896 by
Leopold Schmidt.
STAR POWER
In addition to meeting
4 DEXTER JACKSON HOLDS
the record for most Olympia
appearances with 16. Ronnie
industry icons like Phil
Heath, Hollywood celebs
like Dwayne Johnson are
Colemans 15 is second. set to appear.

5 THE YOUNGEST OLYMPIA

competitor was Harold Poole,
who was 21 years, 9 months when he
competed in 1965. The oldest, Albert
Beckles, was 53 years, 2 months
when he stepped onstage in 1991.

6 1968 AND 1971 featured only

one contestantSergio Oliva and
Arnold Schwarzenegger, respectively.
Uh, they won.

7 PARIS HOSTED the Olympia in

MORE REASONS
1971, the first time the competition
Youll be in Vegas, baby! Whether youre
wasnt held in New York.
at the expo or not, theres plenty to enjoy.

8 ARNOLD SCHWARZENEGGERS
1970 victory made him the
youngest winner ever (23 years, 2
> See the Strip and visit
casinos like The Venetian
> Get highby going to
Vegas Indoor Skydiving
nutrition section to its
businesswhich features
months). Chris Dickerson became the and Caesars Palace. Just for a chance to suit up and top-of-the-line products
oldest (43 years, 1 month) when he be sure to set a cash limit experience skydiving in a like fitness trackers and
took home top honours in 1982. safe environment. workout clothingit has
> Definitely schedule in a proven that it is committed
cheat day and head over to > Plus, youll mingle with to the fitness industry by,
9 MOST O WINS: Ronnie Coleman
(19982005) and Lee Haney
(19841991) each have eight Sandow
In-N-Out Burger, a burger
and shake chain that
industry leaders.
All of the top brands in the
once again, hosting the
Mr. Olympia webcast.
sources fresh ingredients. fitness industry will be
trophies. Will six-time Mr. O Phil Heath there, showcasing their > Cant make the
be able to top that? (His goal is 10.) > Check out Red Rocks latest and greatest big weekend?
Canyon, a beautiful products and innovations. Catch the entire webcast

10 ONLY 13 BODYBUILDERS
have actually won the
Mr. Olympia over its storied
landscape of, well, red
rocks. But its not as boring
And Amazon is the title
sponsor for the entire
online at Amazon. Meaning
that, even if youre not able
as it sounds. We promise. weekend. Along with the to attend, you wont miss a
51-year history. immense sports and minute of the action.

SEPTEMBER 2017 MUSCLE & FITNESS 135

 SCU L P T A

BI K I N I
BU T T
TO TOP
U R B O TTOM IN
Y O TED
IG N E D TO WHIP IN G A T IGHT, LIF
E S T
CUIT IS D R SCULP NDING
T E N SITY CIR R E G REAT FO E SURROU
IG H - IN IS E S A LU S T H ATE, A
THIS H
O F T H E EXE R C
T H E G LUTES P
Y S C A R I SHOEM
ALL S OF BACK, S
A SO
SHAPE. R K A LL PART D LO W Y, S O Y OULL AL
EY W O SA N NS IT TE-
BUTT. TH H E H A MSTRING B U IL D S IN INTE W IT H S OME GLU
S, LIKE T D H
MUSCLE CH ROUN TH. FINIS N. THEN
H O U S TON. EA G W IT H STRENG O U R A F TERBUR
TRAINER
IN CE ALON STING Y
G E E NDURAN T W HILE BOO ULOUS!
CHALL E N
D IO TO BLAS T F A
C E F E E LING FAB
FOCUSE
D CAR TWO-PIE
TO R O CK THAT
D Y
GET REA

136 MUSCLE & FITNESS SEPTEMBER 2017

 C A R D I O
AD D - O N S
If time allows, add on
10 minutes of cardio
after each circuit.
Much like the workout,
you can also progress
these in intensity,
says Shoemate. Heres
her sample three-
round approach.

ROUND 1
(10 MINUTES)

OUR MODEL:

ROUND 2
(10 MINUTES)
Do cardio exercise as
listed in Round 1 (6
minutes). Add on 4 minutes
of Tabata plyometrics20
seconds of high-intensity
activity such as jump
squats, jump lunges, box TRAINER:
jumps, etc.followed
by 10 seconds of rest;
do 8 rounds total.

ROUND 3
(10 MINUTES)

138 MUSCLE & FITNESS SEPTEMBER 2017

 Do these exercises as a circuit three times through,

H O W I TS
increasing your intensity with each round (add on
weight, do plyometrics where appropriate, etc.).
Do 1215 reps of each exercise (or per side). If time

WORK
permits, add 10 minutes of glute-focused cardio at
the end of each circuit. (For details, see Cardio
Add-ons on previous page.)

1. KNEELING RAINBOW
WORKS: GLUTES, OUTER THIGHS
Begin on all fours, palms directly under shoulders
and knees under hips with back flat and core
engaged. Keeping right knee on floor, extend left
leg out to side, toes pointed to floor (a).
Swing left leg up and over (b), touching toes to
ground to the right side of body (c). Return in the
same pattern back to start and repeat. Do 1215
reps per side.
MAKE IT HARDER: Begin on a weight bench or other
elevated surface for a greater range of motion and/
or increase rep range to 1820.

C
 2. PRONE GLUTE EXTENSION
WORKS: GLUTES
Lie facedown, legs extended with toes
pointing slightly outward, head on hands.
Squeezing glutes, lift legs as high as you
can without overarching your back. Hold
for a count of 3, then return to start. Do
1215 reps.
MAKE IT HARDER: Squeeze for an extra
30 seconds at the end of the set.

A B

3. STEP RAINBOW
WORKS: GLUTES, QUADS,
OUTER THIGHS, CALVES
Stand toward the back
of a bench or box.
Bending left knee, step
off to the right side,
tapping right toes on
ground and keeping
weight mostly over left
leg (a).
Stand up on bench or
box (not shown), then
step right leg behind
bench to the left side,
touching down with your
toes (b). Straighten left
leg and return to start.
Continue for 1215 reps;
switch sides.
MAKE IT HARDER: Hold
dumbbells or move to a
higher step or bench.

140 MUSCLE & FITNESS SEPTEMBER 2017

 4. POP SQUAT
WORKS: CORE, GLUTES, QUADS, OUTER AND INNER THIGHS
Stand tall with feet wider than shoulder-distance
apart. Squat down, bending knees 90 degrees or
more and lowering hands toward floor (a).
Pushing through heels, explode off the floor; as you
jump up, cross legs (b). Return to start and repeat,
this time crossing opposite leg on top. Do 1215 reps.
MAKE IT HARDER: Hold one dumbbell horizontally in
both hands as you squat and jump.

A B

A B 5. LOW SQUAT WALK

WORKS: GLUTES, QUADS
Stand with feet hip-
distance apart,
arms in front of chest.
Squat down, keeping
body weight over heels
(a).
Step left foot slightly out
to the left, staying in low
squat (b). Bring right foot
to meet left. Step to right
side, bringing left foot to
meet right; stay in squat.
Reverse the movements
and repeat for 1214
steps, remaining in a low
squat throughout the
C L O T H I N G : M O D E L S O W N

exercise.
MAKE IT HARDER: Hold a
weight in front
of you as shown and place
a mini band around ankles.

HAIR & MAKEUP BY JENNY VENTURA

 6. SIDE JUMP LUNGE
WORKS: GLUTES, QUADS
Stand with feet about hip-distance apart.
Lunge to right side, bending right knee
90 degrees while keeping left leg
straight; keep left knee aligned with toes
and push glutes behind you (a).
Jump up, shifting weight to left; land with
left knee bent and right leg out to side,
bending left knee 90 degrees (b). Repeat
for 1215 reps per side.
MAKE IT HARDER: Hold dumbbells at sides.

A B

7. STEP HOP WITH

REVERSE LUNGE
WORKS: GLUTES, QUADS
Stand behind a bench or
low box, placing left foot
flat on surface (a). Step up
onto bench, bringing right
knee to hip height (b).
Step back to start, then
bring left foot behind you
into a reverse lunge,
bending both knees
90 degrees (c). Step back
to start and repeat.
Do 1215 reps per side.
MAKE IT HARDER: Hop up
onto bench; hold weights.

A B C

142 MUSCLE & FITNESS SEPTEMBER 2017

8. FIGURE 4 SQUAT
WORKS: GLUTES,
QUADS, OUTER THIGHS
Balancing on right leg,
gh,

Bend right knee, squat as low as you can (ideally about 90

degrees). Straighten leg back to standing. Repeat for 1215 reps,
trying to stay balanced throughout. Switch sides and repeat.
MAKE IT HARDER: Hold a weight in front of you.
THE LAST WORD SHAWN PERINE
VP/Editorial Director @shawnperine

Forgo to Grow
Whether its eliminating red meat from your diet or
dropping weight, we all have the power to change.
CUTTING RED MEAT AND one youve got into the one you
pork from my diet around five want. Remember, you have the
years ago (and later poultry) is one o power to be who you want
of the best decisions Ive ever to be, and M&F is always
made. I feel better, have reduced here to provide you the
my carbon footprint, and am information and
saving a few animals from the inspiration you need
brutal meat industry. to get the job done.
At first, I was concerned that Id I
have trouble getting enough Sincerely,
protein to maintain muscle. Shawn
Forgoing a porterhouse was one Perine
thing; losing a few centimetres on o
my arms was entirely another. So S I
increased my intake of (pasture-
raised) eggs and (sustainably
caught) fish, as well as nuts,
beans, soya, and (pasture-raised,
(pasture-raised
organic) yogurt. Add protein
shakes to the mix, and meeting my m
protein needs was easy.
Although Im not full-on vegetar-
vegetar
ian (I did try, but it didnt quite
work for me), I did significantly
alter my dietary habits, and the
decision was a transformative
experience, both of body and mind. mi
I encourage you to consider
reducing your own meat consump-
consum
tion, even for one day a week. Your Y
body, the planet, and a whole lot
of animals will appreciate
your efforts.
Speaking of
transformative HERES
experiences, THE CATCH
check out
muscleand
fitness.com
/transformation,
a new hub on our
site where we will
Z ACH DESART/OFFSE T

feature monthly
challenges, reader-
transformation stories, and
programmes designed specifically
specificall
to help you turn your body from the t

144 MUSCLE & FITNESS SEPTEMBER 2017

 L AM&F

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