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FEBRUARY 2015
VOLUME 76 | NO. 2
WorldMags.net
Features
24 TERRY CREWS
COVER STORY
Brooklyn Nine-Nine star and Who
Wants to Be a Millionaire host
Terry Crews doesn’t want to hear
any of your lame-ass excuses. He
just wants you to get to work.
94 THE ULTIMATE
STARTER’S GUIDE
See real results fast with this
beginner’s training and nutrition plan.
110 THE CUBE METHOD
Build strength like never before
using Brandon Lilly’s revolutionary
strength program.
120 MUSCLE SNACKS
Five easy-to-make, protein-packed
eats to fit any nutrition plan.
130 FOR THE PUMP
This high-volume muscle fiber
attack is not for the faint of heart.
138 STRAIGHT UP
SHOULDERS
The overhead press isn’t for
everyone. Here’s how to get boulder
shoulders without it.

Sections
39 EDGE
Bikini pro Ana Delia, Panthers
linebacker Luke Kuechly, and an
extreme race that could kill you.
57 TRAIN
Learn to properly incorporate
deficit deadlifts, hammer swings,
ring dips, scorpions, and more.
83 EAT
Yes, you can build muscle on a
vegan diet. We show you how.
ACTION
147 SUPPS PLAN
Learn how to get free samples of Can you handle
virtually any supp on the market. Crews’ total-body
In Every Issue workout on
page 35?
12 Hot List
14 Arnold’s Letter
16 From the Chairman
18 Editor’s Letter
158 Last Set
160 Star Power

ON THE COVER & THIS PAGE:

Terry Crews
Photographs by
Peter Yang/August

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WHAT YOU SHOULD KNOW THIS MONTH

WATCH
JUPITER
ASCENDING

C L O C K W I S E F R O M T O P L E F T: C O U R T E S Y O F W W E ; W A R N E R B R O T H E R S P I C T U R E S ; G E T T Y I M A G E S ; 2 K G A M E S
Channing Tatum runs with guns
blazing into an intergalactic war
in the Wachowskis’ new action
sci-fi flick. Served with a hearty
side of Mila Kunis.

PLAY REFUEL

EVOLVE
Four players take the controls
GOT MILK?
A new study in Applied Phys-
iology, Nutrition, and Metabolism
as hunters, tracking a blood- says to drink milk after a work-
thirsty monster on a faraway out because it can rehydrate
alien planet. The catch: A fifth your body quicker than a sports
drink; the natural protein,
player controls the monster.
carbs, and sodium facilitate
Arguably the most original new better rehydration than
game for the next gen. Releases anything formulated in a lab.
Feb. 10 for PS4, Xbox One

12 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

WorldMags.net

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ARNOLD’S LETTER
WorldMags.net HAVE A QUESTION for Arnold? Ask it on the Muscle
& Fitness Facebook page for a chance to see it here.

CALF TRUTH
When Arnold saw
How can I
his calves growing
in his mind, they
make 2015
started growing
below his knees. the year I
really achieve
my goals?
–STEVE G., VIA FACEBOOK

A: FOR ME, THE KEY

to setting goals and
achieving them always
begins with visualization. You have
to create a picture in your mind of
what you want to achieve and
imagine it’s already true. Then it’s
almost easy to get there because
you know what it is you want—it just
takes time and work.
People fail to achieve goals
because they can’t really see
themselves succeeding, so they
don’t believe they can, and then they
quit at the first sign of adversity.
Successful people don’t quit
because, in their minds, they’ve
already won. It just isn’t official yet.
I like to use the example of how I
brought up my calves to illustrate
this. When I finally acknowledged
that they were a serious weak point,
I began to visualize my calves all the
time—I saw them growing and taking

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
shape. This automatically led to me
taking practical steps to make them
grow. To help me concentrate even
more, I cut the legs off of my
sweatpants so that I could see my
calves whenever I trained. It didn’t

See It
matter how puny they looked; I kept
seeing them as champion-level
calves. Ultimately, my calves grew
and fulfilled my vision.
And that’s the formula for success:

Through
Create an image and let it lead you
down a path that makes it real.

Yours in Iron,

How to set goals like a TERMINATOR. Arnold Schwarzenegger

14 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

WorldMags.net

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FROM THE CHAIRMAN WorldMags.net EDITOR IN CHIEF
Shawn Perine
EVP/GROUP PUBLISHING DIRECTOR
Chris Scardino
EXECUTIVE EDITOR ADVERTISING & MARKETING
Arnold Schwarzenegger ADVERTISING DIRECTOR
Dara Markus
EDITORIAL ADVISER MARKETING DIRECTOR

New Year, Paul “Triple H” Levesque James Cress

MARKETING MANAGER
EDITORIAL Samantha Ditata
MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS

New You
MARKETING COORDINATOR
Brian Good
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EDITOR Ben Radding RPM Associates (248) 690-7013
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You don’t need a resolution COPY EDITORS Jeff Tomko, Heidi Jacobs,
Yeun Littlefield
SALES DIRECTOR
Jay Gagen

to get to the gym, but you do RESEARCH EDITOR Adam Bible

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A NEW YEAR is once again upon us, and Nikki Donnelly, Christina Simonetti BUSINESS MANAGER
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magazine—and to put in the necessary work. ;nXpe\AXZbjfe#G_%;%2DXkk_\nBX[\p#I%;%2JXdBXgcXe2 Los Angeles, CA 90048
K`dDXekfXe`2>i\^D\ii`kk2DpXkkDlig_p2;\ee`jE`j_`2 (818) 595-0473
As a longtime runner, I know how hard it IfYFicXe[f2KiXm`jIXk_Yfe\2K`dJZ_\\kk#G_%;%2
can be on some days to muster the energy ;ljk`eJe`g\j2DXkk_\nJfcXe2@XeJgXe`\i2DXi`\JgXef#I%;%2
Jk\m\Jk`\]\c2>i\^^NXe^Xi[2Af\Nl\YY\e
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Especially now, when the weather can MANUFACTURING & PRODUCTION
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restate M&F’s commitment to bringing

you the best information and inspiration  =`ecXe[ =iXeZ\ >\idXep >`YiXckXi >i\\Z\ >lXk\dXcX ?fccXe[ ?le^Xip @i\cXe[

as you continue along your personal path

to ultimate fitness. Whether it’s providing  @kXcp AXgXe BXqXb_jkXe CXkm`X C\YXefe C`k_lXe`X DXckX D\o`Zf E\nQ\XcXe[

proven training strategies, cutting-edge

nutrition, or breaking supplement research,  GXiX^lXp G\il Iljj`X IfdXe`X JcfmXb`X Jflk_Bfi\X JgX`e K_X`cXe[ Klib\p

we will remain your steadfast partner—in

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print and online. We will be there when (and
where) you need us, because you have WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
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I want to wish you the happiest of New Joe Weider (1920–2013)
EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
Years, and a healthy and powerful 2015. EXECUTIVE VICE PRESIDENT, CONSUMER MARKETING David W. Leckey
EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/TREASURER Chris Polimeni
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CHIEF INFORMATION OFFICER David Thompson
SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill
GENERAL MANAGER, AMI INTERNATIONAL & SYNDICATION Lawrence A. Bornstein
GI@EK<;@ELJ8N\Xjjld\efi\jgfej`Y`c`kp]fii\klie`e^lejfc`Z`k\[dXk\i`Xc#`eZcl[`e^Ylkefkc`d`k\[kf
g_fkf^iXg_j#Xiknfib#dXeljZi`gkj#Xe[c\kk\ij%

David J. Pecker
Chairman, President,
and Chief Executive Officer K_\`e]fidXk`fe`eDLJ:C<=@KE<JJ`j`ek\e[\[kf\[lZXk\%;fefkjlYjk`klk\`k]fik_\X[m`Z\
f]XhlXc`Ó\[_\Xck_ZXi\giXZk`k`fe\i%
of American Media Inc.

16 MUSCLE & FITNESS WorldMags.net

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FROM THE EDITOR
ADVISORY
FOLLOW SHAWN
on Twitter: @shawnperine.

BOARD
The Real Deal
Terry Crews doesn’t have to “get in shape”
JOHN ALVINO
Alvino is a
strength coach,
MATTHEW
KADEY
A registered dieti-
for movies. He lives the M&F lifestyle. nutritionist, and
author living in
tian and nutrition
writer, Kadey is
Morristown, NJ. the author of The
MOST ACTORS have to make a Expendables films, Terry’s ripped
johnalvino.com No-Cook, No-Bake
special effort to hit the gym when they biceps and pulsing pecs are always Cookbook.
get cast in a physically demanding role scene-stealers. Yet Terry isn’t moti- ADAM mattkadey.com
or one that shows off their physique. vated by the promise of movie roles. BORNSTEIN
With the support of trainers and In fact, if roles for big, muscular, Bornstein is a KEVIN LILLY
nutritionists, their bodies are trans- quick-witted guys blessed with fitness coach and A former D-I
formed to look like Muscle & Fitness uncanny comedic timing dried up the co-author of football player,
Man 2.0 Engineer- Lilly trains actors
cover models, and indeed some of them tomorrow, odds are good that Terry ing the Alpha. and athletes in L.A.
do end up on our cover. But although Crews would shrug his shoulders and bornfitness.com kevinjlilly.com
many dabble in bodybuilding to qualify head for a workout. And after you read
for a part, there are a few who, instead Matt Tuthill’s motivating interview with BEN BRUNO JIM MANION
of scrambling to get in shape when they Terry, starting on page 24, you’ll want A trainer in Los Manion is the
have to, are always in peak condition. to run to the gym yourself. Angeles, Bruno chairman of the
works with ath- IFBB Pro League
That’s because their commitment to a I’ve always said Muscle & Fitness is
letes and celebs. and president of
fitness lifestyle is part of their persona. equal parts information and inspiration, benbruno.com the National Phy-
It was like this for Schwarzenegger and a description that also applies to the sique Committee.
Stallone—men who carved out careers guy who is as perfect a fit for our cover JAY CARDIELLO ifbbpro.com
that were intimately tied to their as any on the planet, Mr. Terry Crews. Cardiello trains
dynamic physical presence. And it’s celebrities, NATE MIYAKI
like this for Terry Crews. More Power to You, athletes, and ex- A nutrition consul-
ecutives and is the tant and former
The fact that Terry happens to be creator of JCore bodybuilder, Miyaki
one of the most in-demand actors in Accelerated Body is the author of
Hollywood today is due, at least in Transformation. Feast Your Fat Away.
part, to his amazing physique. Whether Shawn Perine cardiellofitness.com natemiyaki.com
it’s in Idiocracy, White Chicks, or the Editor in Chief
JASON CJ MURPHY
FERRUGGIA “Murph” is a com-
Based in Santa petitive powerlifter
Monica, CA, and strongman and
“TERRY ISN’T Ferruggia is the owner of Total
MOTIVATED the author of
Muscle Gaining
Performance Sports
in Everett, MA.
TO WORK OUT Secrets and The totalperformance
BY MOVIE Renegade Diet.
jasonferruggia.com
sports.com

ROLES ALONE.” ROB ORLANDO

—M&F EIC SHAWN PERINE,
on four-time
MARK HENRY A competitive
M&F cover guy A WWE Superstar strongman and
Terry Crews
and the first Arnold CrossFit athlete,
Strongman champ, Orlando combines
Henry has squat- his passions at his
ted more than gym, Hybrid Athlet-
1,000 pounds. ics in Stamford, CT.
markhenry.tv hybridathletics.net

TRIPLE H JIM SMITH

The legendary A strength athlete
Superstar is an for nearly 20
executive vice years, “Smitty” has
president at written several e-
World Wrestling books and speaks
Entertainment. around the country.
wwe.com dieselsc.com

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WorldMags.net

AVAILABLE AT

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 WHAT’S HAPPENING
ONLINE NOW WorldMags.net
THE ULTIMATE 60 DAYS TO FIT
James Grage crafted this two-
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GUIDE
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#60daystofit on social media.

Follow this workout

and meal plan
presented by
Optimum Nutrition
and get bonus
features to help you
make progress.
muscleandfitness
.com/starters

BODY OF AN
ASSASSIN
We sat down with the creators
of the popular Assassin’s Creed
video game series to find out
how you’d have to train to get
the unbelievable strength and
climbing ability of its hero.

5 ESSENTIAL
RULES FOR
BULKING SEASON
We’re midway through the
darkest, coldest part of the
calendar, aka bulking season.
PER BERNAL; COURTESY OF UBISOFT

Bulk the right way with these

tips from editor Sean Hyson.

SOCIAL MEDIA

Like us at facebook.com/muscleandfitnessmag Of course, we tweet, too. Check out our daily

and interact with 4 million other fans just like you. updates by following us at @muscle_fitness.

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 WorldMags.net
Terry
Crews
Will Make
You Run
Through
a
Brıck
Wall
The iron-pumping, pec-popping
star of BROOKLYN NINE-NINE
and three EXPENDABLES films,
and new host of WHO WANTS
TO BE A MILLIONAIRE lives
wants you to do the same.
BY MATT TUTHILL /// PHOTOGRAPHS BY PETER YANG

WorldMags.net
WorldMags.net

WorldMags.net
FEBRUARY 2015 MUSCLE & FITNESS 25
 WorldMags.net

ERRY CREWS CA

Josh’s adrenaline spikes; he’s years—the unlikely rags-to-riches M & F : When we post your cover on
out of breath, red-faced, and tale of an aspiring artist from Facebook, there will be a ton of com-
mirrors the host’s euphoria. He Flint, MI, who skipped around ments. The lion’s share will be positive.
shakes as he laughs. The hun- the NFL for seven years before But we can say with confidence that
dreds in attendance are laugh- breaking into film, ultimately a good 10–15% of those comments
ing and smiling now. The whole starring in three Expendables will attempt to dismiss the body you’ve
studio becomes an echo cham- films and counting, conquering built and the work you’ve put in by
ber of pure, unbridled joy, with YouTube with the batshit crazi- making some combination of the
Crews at the epicenter. It’s a wild ness of his Old Spice ads, and following statements:
and chaotic scene—and border- now, entering daytime TV at the 1) Big deal. He’s a genetic freak.
line insane when you consider helm of a syndicated game show. 2) He’s paid to look that way and has a
that amid all this sidesplitting Hearing Crews speak about personal chef.
laughter, not one funny thing has his journey from Flint to the red 3) At his age, he must be on some kind
actually happened. carpets of Hollywood is just as of steroids or growth hormone.
If you spend any amount of fascinating as hearing him talk It’s always kind of sad for us to see
time in a room with Crews, about training and diet, which he those remarks. But how do you feel
though, you’ll realize that the does at length in this, his fourth when you see stuff like that? And
frenzy on Millionaire is typical M&F cover story—while offering how would you address those points,
of the kind of scene he creates an extra-strength dose of tough starting with you’re a genetic freak?
wherever he goes. His lust for love for Internet haters. Well, I think that
T E R RY C R E W S :
life can give anyone a contact A word of warning before you it tends to be a cop out in a lot of
high. You hear all the time read on: You might want to put ways. It’s like looking at somebody
about people with no “off ” on your training gear first. By the who’s rich and saying, “There he
switch—but Crews gives new time Crews is done motivating goes—he just got it.” We all know,
meaning to the term. you, you’re going to want to run especially in America, that very
You probably know Crews’ through a brick wall, bench-press few people are rich because it’s
story—especially if you’ve been a house, or grab a stranger and inherited. Most rich, successful
reading M&F for the past few shout, “I love you, man!” people have worked very, very

26 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

WorldMags.net

hard and planned and scraped

and saved and did everything they
could do.
I’ve been married for 25 years.
What would people say? They’re
genetic freaks? They’re meant to
be together? I mean, come on. We
went through hell. It could have
gone either way every day. And it
still can. If I’m not on it, I could
be getting divorced next week.
Things are not automatic. You
have to work on it. I have to work
on my marriage, I have to work on
my money, I have to work on my
body. The work never stops.
The truth is: You’re either get-
ting better or getting worse, but
you never stand still. Ever. Any
change in your habits, any change
in what you do, affects you long-
term. If, all of a sudden you decide
you’re going to have a dessert
every day for the rest of your life,
that adds up. It’s true mathemat-
ics: You know what I’m saying?

WorldMags.net
FEBRUARY 2015 MUSCLE & FITNESS 27
 WorldMags.net
The second thing people will say is does not work that way. I see that breast, whatever you’ve got to do.
that you’re rich and you have a with a lot of people. It’s like, “If There’s always a choice. When
personal chef. I knock this guy, then I’ll look you try to get rid of the fact that
Hey, man, I’ve never had a chef. good,” but people see through that people have choices by saying
I promise you, I will get one as I in five minutes. It’s just hatin’. things like, “Well, you’ve got this,
keep moving on! I don’t want to First of all, you are responsible and you’ve got that…” Hey man,
knock on it—I will get one. But for everything that happens to I’m from Flint, MI. I promise,
the thing is, even if it is a chef, the you in your life. Period. You are nobody has a chef in Flint, MI.
people who are saying that won’t responsible for every iota of food You come up just like everybody.
answer this question: What are that you put in your mouth. No I had to figure it out. I made a lot
you putting in your mouth? Is that one is forcing you into anything. of mistakes—a lot of diet mistakes.
someone else’s responsibility? No one is taking anything away I tried to go vegetarian one time
I know a lot of people who have from you—especially if you live in and got fatter, which was crazy;
chefs who are not in shape. America. There are plenty of ways I didn’t get enough protein. I’ve
Again, it’s one of those things to eat. You could go to McDonald’s tried every diet. I’ve tried every-
where if you have to put someone and find a healthy choice. That’s thing you can do.
down in order to make yourself just the real deal. You can take the
look better, it does not work. Life bread off and just eat the chicken The third thing people will bring up is
chemical enhancement. They’ll say
you’re 46 years old, so you have to at
least be using a topical testosterone
cream or something like that.
On top of weight training, Crews runs four miles every single day. Never. I love the fact that
they think that because it’s a
badge of honor. If they really think
I’m doing that, then that’s the
coolest thing. I am anti- any drug.
I love vitamins. And vitamin-wise,
I’ve done my research and I’ve
found natural ways to increase
my testosterone.
But I know a lot of people who
like to cheat. Let me tell you
something: I have been successful,
have five kids, and been married
25 years—because you can’t cheat.
Cheating comes back to bite you.
I’m not going to mention any
names at all, but there are a lot
of celebrities who have a lifestyle
of cheating, and it comes back to
bite you. I don’t care who you are.
Those little gaps in your morality
come back to get you. You can-
not cheat, and you cannot have a
lifestyle of lying to people and stay
successful because what happens
is, especially nowadays, all that
stuff comes out. There’s no way to
hide it. Somebody’s going to name
names. “Hey, man, I sold him this
yesterday.” If anybody wants to
put that on me, I dare you to bring

28 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net JIM WRIGHT

 WorldMags.net

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 WorldMags.net
Before making it in
Hollywood, Crews
spent seven years
as a journeyman
linebacker in the NFL.

me anybody who’s ever sold me to some extent there’s still growth thing.” And I was like, “What?
a steroid. Bring him out. Come to be made, and you haven’t really You’re not eating breakfast?
on out. It’s not going to happen matured yet. With me, I’m 46, What is that?”
because it didn’t happen. It’s never this is Phase 2 of my life, and I’ve
happened. In the day of Facebook found that I didn’t need that much There are a few different ways to do IF.
and the day of Twitter, somebody’s food. I just didn’t. How do you structure it?
going to talk. Just like if I were I’ve always been a guy who ate Every day, I eat in an eight-hour
cheating on my wife, somebody six or seven small, clean meals a window. It starts at 2 p.m. and goes
would say something. It’s not day. That worked for me for a to 10 p.m. I eat clean, but I do have
rocket science. People catch you. really long time. It got hard, Ezekiel bread. My biggest meal
They can say whatever they though, because I would eat a lot, is at 10 o’clock. I have a cheat day
want to say. It feels good. But at and I would work out, and I would on Sunday. I eat whatever I want,
the same time, I expect that from feel bloated, and I was tired from but even then, I only eat in that
people who have a mindset of eating, and then you feel funny window.
finding excuses. If you want to find when you’re working out. It was When I started this, all of a
excuses, you’ll always find one. just an endless cycle of, like, “Wow, sudden my skin was clearer. I felt
But if you have a mindset of taking something’s gotta change.” better; I actually had more energy.
responsibility, there’s nothing that I read a lot of books on intermit- I was already in pretty good shape,
will ever stop you. tent fasting, and there’s this thing but then I got in better shape, and
called autophagy where, once I’m telling you this right now: At
You’ve brought up diet a few times. your body has stopped digesting, it 46, I look much better than I did
What is your diet like right now? starts to work on your cell regen- when I was 25, and that’s scary.
For me, the intermittent fasting eration, and it just fascinated me. I think at least for the next 10, 15
thing has been a bit of a fountain You know who actually turned me years, I see this as my way to go.
of youth. I would never recom- on to it was [Expendables co-star] It’s kept pounds off, and my work-
mend intermittent fasting for Randy Couture. Randy blew my outs have been amazing.
younger guys, to be honest. People mind. He was like, “Hey, man. I’m Just this morning I was deadlift-
in their 20s or early 30s, I think doing this intermittent fasting ing 500 pounds. It’s a struggle with

30 MUSCLE & FITNESS FEBRUARY 2015WorldMags.net JIM WRIGHT

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WorldMags.net

Crews’ TV credits
continue to expand:
He is the host
of Fox’s new
show World’s
Funniest Fails.
WorldMags.net
 WorldMags.net
your brain, then your hormones this,” you’ve reached a point where the gauntlet and you’ve got to see.
will kick in and push you through. the desire is so great, you want it This, I’ve got control over. There’s
It’s like your body says, “We get it. more than anything. Decision always a need for a host, for a
You need this, so we’ve got to give followed by action is a magic for- personality. Some of the best
you what you need.” mula that can change your life. times I’ve ever had were on talk
It’s funny, if you listen to your It changed mine. shows—from Jay Leno to Jimmy
body and if you do what your body Fallon. Just because I have muscle,
is telling you to do, it’s going to lead What made you want to do Who Wants that should never restrict me from
you wrong. You have to tell your to Be a Millionaire? A lot of people re- being a personality. A lot of people
body what to do, and all of a sudden member when it was the biggest thing feel that muscle and personality
your body gets in shape. You have in the world when Regis was doing don’t mix. They do. I break that
to get in shape in your mind before it back in the early 2000s. When you perception. This opened me up
your body will get in shape. Things mention it now, the typical response is, to a whole new world. You can
tend to happen spiritually before “That’s still on?” say whatever you want, but now
they happen physically. This is the thing: I have always I am a game-show host. Only a
gone against what everyone said few people can host a game show,
The 500 you did this morning: How you should be doing. I’m a big and I’m one of them. Right now,
many reps did you get? guy, so people say, “You should be anything goes. I would never say,
That was twice. But that doing action movies.” Well, I do “Nah, I’m not doing that.”
took years to work up to. I’m sure comedy. Early on, I found that
I could try a 600-pound one-rep I was doing things for other People probably advised you against
max, but if you blow your back out, people. Now I had a new oppor- doing soap commercials too.
it’s not gonna be a good deal. You tunity. I’ve always wanted to do First of all, me and Old Spice, we
ain’t doing nothing. The fact that I
could do two, at 500 pounds, I say
that’s a good day.
Let me tell you, and this is the

‘‘
truth, man: Everything you want in
life takes white-hot desire. That’s
what a deadlift teaches you. It That’s what a deadlift
teaches you that you gotta want
to lift that weight more than you
teaches you...You gotta
want to live! want to lift that weight more

’’
I watched Hugh Jackman—his
video [that appeared online in
than you want to live!
November 2014] when he was
doing his deadlifts, and they were
going to touch it, and he yells at
them, “DON’T TOUCH IT! DON’T something like this, where it’s my changed what commercials were.
TOUCH IT!” You can hear him show and I’m the host. I wanted You could actually watch com-
scream it. Man, I jumped out of to do Millionaire because it opens mercials for entertainment now,
my seat and I cheered for him. He up a whole other life for me. and that was unheard of before.
understands what it’s about. He When you’re talking about most You could maybe watch the Super
understands when you want some- actors, you wait until they pick Bowl commercials here and there,
thing that bad, you’re gonna get it. you. You’re waiting around, and but people watch the Old Spice
And your body has to give it to you. then they say, “Oh, you’re too old, commercials as if they’re watching
This is the way I live my life. and you’re too this, and you’re too a TV show. People did say, “Why
When I started doing Millionaire, that.” You don’t have any decision are you doing commercials?” Why?
you know, we did 175 episodes all on that. If I want to be in a Bond Because there are no rules. There
while I’m doing Brooklyn Nine-Nine film, it’s not like you call up the are no rules—at all! You’ve got to
at the same time, and people were Bond people. That’s not what hap- throw out what you think some-
like, “How do you do it?” But the pens. They call you, and then you body should be doing and think
thing is, when you say, “I gotta do audition and they run you through about what YOU want to do. What

WorldMags.net
FEBRUARY 2015 MUSCLE & FITNESS 33
 WorldMags.net
is it that you want to do? What did That’s a mistake I see trainers
you ever dream about doing with make all the time. They’re doing
your life? I was horseback riding this kind of round-peg, square-
about a week ago. I enjoyed it so hole thing. Well, guess what?
much, and I was thinking about You need to put a round peg in a
how many times when I was a round hole, and a square peg in
kid I wanted to ride a horse; you a square hole. The only question
see somebody riding a horse in a you’ve got to ask yourself is, “Is it
western or whatever, and I would working?” Whatever you’re doing,
talk about it. You know what was is it working?
told to me by other dudes in the I played with guys who were on
neighborhood? They were like, steroids, and it ain’t working for
"Oh, man, you’d look stupid riding ’em now—and in a major way.
a horse. You crazy. Don’t do that. They have a lot of problems, a lot
You grown up in the city, man. Get of issues. When you cheat, it works
yourself that Cadillac and chill out. for a second, and then all of a sud-
You’ll get killed on a horse. That den it’s a mess. I’m gonna tell you
horse’ll step on your head.” And right now: Be healthy, think for
you hear all this stuff growing up, yourself, but stay true to who you
and finally you’re like, “I ain’t rid- are. That’s my mantra for life.
ing a horse.”
But let me tell you something: But the first time you tried to move
When you challenge it, and when outside the genres that directors and
you get up on a horse and you’re producers wanted you in, you must
galloping—now I see why every- have gotten tons of pushback.
body loves it and enjoys it. I’m not I slowly realized that people will
listening to anybody else anymore. laugh at you. The thing that gets
I’m not listening to what their you accepted by your peers
opinions are on what I should be is the same thing that gets you
doing anymore. I’m doing what rejected by them. It’s crazy.
Terry Crews wants to do, and Because if you try to fit in, eventu-
I think everybody has to live that ally that all backfires on you. It’s
way if you’re going to find your when you do your own thing and
true calling and your true life. they don’t want you around that
“Everything you want
Think for yourself. That’s my big- you become a star and they want in life takes white-hot
gest thing for everyone. Please, you. It’s so crazy. I call it like this: desire,” Crews says.
please think for yourself—and this You get so nerdy that you become
goes for lifting, it goes for your cool. It’s like Bill Gates. You know
diet, for everything. what I mean? I’m sure Bill Gates
I would never recommend didn’t get anything for a while,
everybody in the world do inter- and now he’s the coolest man on
mittent fasting—that’s crazy! Earth. It’s even like Arnold. When animal. How are you able to do that
Because it’s not right for every- he started, lifting was crazy and every day?
body. But through study and no one did it. Now he’s become I heard this great quote from
searching, I’ve found what works the coolest man on Earth. Ralph Waldo Emerson that sums
for me right now. In five years up a lot of life for me: “God will
I might be back to eating seven So much of your success in not have his work made manifest
meals a day. I don’t know. But the gym and in life stems from your by cowards.” That sticks with me
I could do that because there are positive attitude. Most people know and haunts me daily. Am I scared
no rules, and I won’t allow myself they’re supposed to have a positive to fail? Or scared to succeed? Am
to be put in this thing where, attitude and can do it for a little while. I willing to do everything it takes
“OK, this is the way it’s gotta be, Living that attitude on a moment-to- to make it? Or will I hide safely
and these are the rules.” moment basis is a whole different behind my excuses forever?

34 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

 WorldMags.net
TRAIN LIKE
TERRY
CREWS
This workout begins with
an explosive, total-body
movement (the power
clean), moves on to chest,
and finishes with arms.

DIRECTIONS: Do the workout

once a week, resting at least a
day before and after any other
upper-body training. Paired
exercises (marked A and B)
are done as a superset. Do one
set of A, then one set of B be-
fore resting as needed. Repeat
the pairing until all sets are
done. Perform all other moves
as straight sets.

THE WORKOUT
TOTAL BODY
E XERCISE SE T S REPS

1. Power Clean 4 10
2. Incline Bench 4 12,10,9,8
3. Machine
Chest Press 4 20,12,8,4
4A. Dumbbell
Flye 4 10
4B. Dumbbell
Curl 4 10
5A. Dip 4 10
5B. Pushup 4 20

I discovered you don’t even get That works good and bad. If you These are hard questions to ask
to be born unless your mother has believe you won’t make it, there is yourself, and if you never ask them,
the courage to endure childbirth. no way you can. If you believe you then “you didn’t want it” automati-
Everything fantastic, amazing, or will, you are unstoppable. I believe cally becomes your answer.
extraordinary takes courage. But some people don’t sustain their I’m optimistic because at this
here’s another thing I discovered: fitness goals because of a subcon- level there is no other way to be.
You can’t be a pessimist and coura- scious desire to fail. “What if I look Any other mindset will take you
geous at the same time. In order to too good? Will I stray from my down and out. One of the most
move forward, you have to believe family? What if I gain 20 pounds of successful men who ever walked
that you are going to win. What you muscle? Can I face the pressure of on the face of the Earth, Andrew
believe engages you with power hearing I’ve changed? That I’m not Carnegie, said this: “A wise man is
that trumps everything in your life. the same old person I used to be?” the confirmed optimist.”

JIM WRIGHT WorldMags.net

FEBRUARY 2015 MUSCLE & FITNESS 35
WorldMags.net

WorldMags.net
WorldMags.net

WorldMags.net
 TRAIN
WorldMags.net

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advice, and supplement science you want.

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 SPORTS THE ARNOLD ASK THE DOC GEAR
Panthers linebacker Luke Kuechly A closer look at the world’s greatest How to deal with chronic Six affordable picks that will help

WorldMags.net
is one of the best in football, p44. test of brute strength, p46. neck pain, p48. you train better, p52.

Girl
on
Fire
Bikini competitor
ANA DELIA always
dreamed of doing big
things with her life.
We’d say that becoming
the girl of our dreams
is enough.
BY BRITTANY SMITH

WorldMags.net
TURN HERE FOR THE INTERVIEW
EDGE IRON MAIDEN
WorldMags.net
M&F: Have you ever made say if I’m really stressed out or I’m
history? having a hard training week, you might
AD: I was able to represent Puerto catch me moving my feet as if I’m
Rico in the national team of in-line running. One time my husband caught
speed skating in Colombia. I was me doing karate punches in the air
almost 15, wearing a uniform, while I was asleep. Another thing I’ve
representing my country. That’s a done ever since I was a child, if I’m
moment that really made me proud. sleeping with my face down, I curl my
And I was the first Latina to get a legs as if I’m doing leg curls.
cover of M&F Hers, so it just made it
superspecial for me. I didn’t have What’s your most embarrass-
anybody to give me a chance. I had to ing experience ever?
look for the chance and then go get it Once I had a really bad accident
myself. That’s when doors open. with speed skating. One of the guys
in front of me fell, and it’s like a
What’s the hardest obstacle chain reaction. I just flew over the
you’ve overcome? whole line of people, right onto my
I passed through a moment when face. My two front teeth broke.
I was depressed—had all those I was dating my husband and was in
setbacks and losses and funeral after the middle of my dentist appoint-
funeral. You kind of lose yourself. ments—getting my new porcelain
That’s when the fitness started teeth—so I had temporary ones.
again—I brought it back into my life. I was working in a store, and he
I started training again, and then I came to have lunch with me, and as
decided to do my first show. I wanted I’m biting my sandwich, I lifted my
to be the best I could be. I wanted to mouth away, and the two teeth were
prove myself wrong. stuck in the sandwich!

What inspires you? What are you afraid of?

My favorite movie is Cool Runnings. I guess you can say I live in constant
Every time I see that it gives me fear, but that’s the thing—I always try
chills. Ever since I was a child, one of to push those limits. You gotta keep
my dreams was either to become an breaking those barriers and pushing
Olympic athlete or to do ballet, acting, through. And fear sometimes helps
stuff like that—performing, things you to be sharp. I’m afraid of a lot of
I can do with my body. It’s been in my things; I’m a scaredy-cat. You put a
veins. I like things that make you feel cockroach or a spider next to me,
happy. We have so much bad stuff and, man, you’re gonna see me
happening around us. We need goals. running away really fast!
We need things that bring people up,
PHOTOS BY GUILLIANI.COM; HAIR AND MAKEUP BY EMANUEL AGOSTO

not bring them down. You can post only one more
Instagram pic. What is it?
What’s it like sleeping with you? I would post a portrait of myself
I’m not a sleepwalker. I don’t stand up happy or a picture of me with my
at night and start walking around the family. Everything I do, I do it thinking
house or anything like that, but I do about the people who love me. It’s not
work out while I sleep at night. Let’s about having millions of followers.

THE STATS
HEIGHT RESIDENCE CONNECT WITH ANA DELIA:
5'4" Puerto Rico
AGE WEIGHT

35 122 lbs
40 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net
 ON CROSSFIT:

WorldMags.net “I love CrossFit,” Ana says.

“It makes you question why
you’re doing it, but it makes
you break through that wall.”

WorldMags.net
EDGE ON THE WEB BONUS See Kingsbury’s full

WorldMags.net Wolverine training program at

muscleandfitness.com/wolverine.

Hugh Jackman Can’t

Stop Deadlifting
When another Oscars host can deadlift 400-plus for reps, maybe it won’t
seem so amazing. Until then, Hugh Jackman is the coolest star in Hollywood.
THERE ARE FEW stars with the “Although he had performed
crossover appeal of Hugh Jackman— deadlifts before, like a lot of people
with both the classical training to out there, he hadn’t necessarily
play an understated role like Jean done them with consistency or with
Valjean in Les Misérables and the a focus on progression,” Kingsbury
physique to pull off the mutant rage says. “I placed an emphasis on them
of Wolverine. That’s why you and as a prime movement in our plan,
your mom think he’s cool—just for each week using progressive
different reasons. overload to build his strength
The last decade-plus of playing foundation. The domino effect of this
Wolverine has had an unintended was huge, helping to improve other
side effect for Jackman, though. He lifts along the way.”
is now a bona fide gym rat, as Kingsbury says Jackman’s success
addicted to the iron as the typical in the gym can be attributed to three
M&F reader. A video he posted on main factors.
HUGE JACKED MAN
Instagram in November showed the Follow Hugh Jackman on Instagram:
46-year-old actor deadlifting 405 @thehughjackman
for a set of five, with Jackman
screaming at his spotters not to “First, he doesn’t leave it to chance,”
touch the bar as he ground out the Kingsbury says. “Most people think he
last rep. trains hard for a role, but he trains
According to Jackman’s trainer, hard year round. Second, he isn’t
David Kingsbury, who began afraid of hard work, whether it is a
working with Jackman before Les 4 a.m. session or cutting weight for an
Misérables began filming, his client important day of filming. Third, he has
wasn’t born with superhuman strong mental focus, and for a heavy
strength. deadlift, a lot of it is in the mind.”
AF ARCHIVE /AL AMY

42 MUSCLE & FITNESS WorldMags.net MIKE ROSENTHAL

 RETRO EDGE
WorldMags.net NO CHANGING THE PAST
We dedicated more than 10 pages to
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named Pillow.

which basically turns your scrote

into a pair of Reebok Pumps, as a
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CLE & FITN

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IVERSA
the fluid from the reservoir is
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Despite featuring the immortal FRANK ZANE, our February 1984 erection is attained…” Whoa. Thank
issue reminds us that it’s often best to leave the past behind. God for Viagra, huh?
Then there was a photo essay of a
EVERYTHING AGES. Some advancing rate of exercise science. “bodybuilder-dancer” who went only
things, like fine wine, age better than With that qualifier out of the way, by the name of Pillow—where she
others. As we comb the archives of this February 1984 issue aged dressed up as a vampire, a sci-fi
Muscle & Fitness for notable about as well as an unrefrigerated warrior, and…make it stop!
moments to share with you, we’re carton of milk—from 1984. The main If not for a powerlifting feature by
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EDGE SPORTS DID YOU KNOW?

WorldMags.net Kuechly amassed 164

combined tackles to
lead the league his
rookie season and has
been a top linebacker in
the NFL ever since.

Panthers’ Pride
Carolina’s LUKE KUECHLY has established himself as one of the
NFL’s most dominant defenders. And it’s
only year three. BY JOE WUEBBEN THE WORKOUT
LIFT LIKE LUKE
NO LINEBACKER in football of the Year in 2013. He’s not
has accomplished more in the expected to take home any Designed by Panthers strength and
last five years than the Pan- hardware this year (with the conditioning coach Joe “Big House” Kenn
thers’ Luke Kuechly (pronounced Panthers struggling at press E XERCISE SE T S X REPS
KEEK-lee). At Boston College, he time), but about the only
Neutral-grip Log Bar
led his team and the ACC in individual award he hasn’t won Chain Bench Press 5X5
tackles as a true freshman in is a Super Bowl MVP—and he’s SUPERSET WITH
2009. Each of the next two working on it. Free Weight or Machine Row 5X8
years he led the entire nation in “It keeps you motivated,” says
tackles, earning consensus first Kuechly of his early success. Hang Clean 6X2
FOLLOWED WITHIN 30 SECONDS BY
team All-American honors and a “You’ve set the bar, and any-
D O N K E L LY P H O T O / C O R B I S

slew of other awards. thing less than that isn’t where Max Effort Vertical Jump 6X8
From there he entered the NFL you want to be. So for me, it’s Free Weight or Machine Row 5X8
draft and was picked ninth keep going, take coaching, work SUPERSET WITH
overall by Carolina, then won hard on the field and in the Terminal Knee Extension* 3 X 10
Defensive Rookie of the Year in weight room, and keep myself
* WITH A BAND LOOPED AROUND THE BACK OF YOUR KNEE ,
2012 and NFL Defensive Player at that level.” EXTEND YOUR LEGS TO A FULL LOCKOUT .

44 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

 WorldMags.net

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INTL (630) 236-0097
 WorldMags.net Festival, which runs March 5-8, 2015, in Columbus, OH, and
to purchase tickets, go to arnoldsportsfestival.com.

Arnold
Strong
There’s no shortage of strength
displays at the Arnold Sports
Festival, but the backbreaking
lifts of the strongman
competition leave no doubt
as to who can move
the most weight.
BY IAN COHEN

THROUGH THE YEARS:

ARNOLD
MAKING AN APPEARANCE at the Arnold Sports Festival for the 14th STRONGMAN
consecutive year, the Arnold Strongman Classic (ASC) has become the most
respected contest in the strongman world—and its best test of brute strength.
CLASSIC
“If history is a good predictor, we’ll have new world records in almost every CHAMPIONS
event,” says Terry Todd, Ph.D., ASC chairman and creator of the event. “Our
strongmen are the best in the world and train especially hard for the Arnold WWE wrestler Mark Henry won the
first event. However, the most domi-
Strongman Classic.” nant strongman to date has been
Zydrunas Savickas, who has won
THE SPORT: The ASC features 10 on each attempt to qualify for the final seven of the 13 contests.
of the world’s best strongman heat, which will be repeated with an
athletes competing in four or five increase of up to 100kg/221 pounds. 2002 Mark Henry
events. According to Todd, we can 3. Austrian Oak (for reps): The 2003–2008 Zydrunas Savickas
look forward to at least five of these challenge will be to lift the Oak— 2009–2010 Derek Poundstone
events this year: ranging from 374 pounds (small log) 2011 Brian Shaw
1. Timber Carry (for distance to 452 pounds (large log)—from the 2012 Michael Jenkins
2013 Vytautas Lalas
C O UR T E SY O F A R N O L D SP O R T S FE S T I VA L

and speed): Participants carry an floor to arm’s length overhead for as

890-pound barn timber frame up a many reps as possible in 90 seconds. 2014 Zydrunas Savickas
ramp with a 30-second time limit. 4. Hummer Tire Deadlift (for one
2. Bale Tote (for distance and rep max): Contestants must lift a a deadlift of 1,156 pounds.
speed): Contestants carry the special long bar weighted with tires 5. The Cyr Bell (for reps):
approximately 1,223-pound yoke and and metal plates. Seven-time ASC Contestants may use two hands to
cotton bales about 12 feet. Each man champ Zydrunas Savickas set the lift the 274-pound dumbbell to their
must carry the load the full distance world record in the event in 2014, with shoulder but only one hand to lift it
overhead as many times as possible
within 90 seconds.

46 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

WorldMags.net

WorldMags.net
 ABOUT THE DOCTOR
EDGE ASK THE DOCTOR John Gallucci Jr., M.S., A.T.C., P.T., D.P.T.,

WorldMags.net is president of JAG Physical Therapy

and the medical coordinator for Major
League Soccer.

KNOW THE
PROBLEM
Neck pain is most
often caused by
poor posture, stress,
or overly rigorous
exercise.

Pain in THE FIX

PROTECT

the Neck
Neck pain doesn’t have to ruin your day. Just
YOUR NECK
Do three rounds of the following three
exercises. In each round, do three
reps in each direction described. Hold
an isometric contraction in each
position for five seconds.
a few exercises can have you feeling better.
CERVICAL ROTATION
BY JOHN GALLUCCI, D.P.T. Turn your head slowly
side to side.
NECK PAIN CAN BE CAUSED Muscle strains or tension often lead
by injury to any of the structures in to neck pain. A strain can be caused
CERVICAL FLEXION
In a slow motion, bend
the neck: the muscles, nerves, by anything from slouching at your your head forward and
vertebrae, and the disks in between computer to heavy deadlifts or return it to rest.
the vertebrae. Many people describe shrugs. Typically, it can be remedied
it as having a “stiff neck.” If neck pain with exercise (see box at right), cold RETRACTION/
involves nerves, you may feel numb- packs, or by fixing your desk ergo- PROTRACTION
ness, tingling, or weakness in your nomics so that you sit upright and Move your shoulders all
arm, hand, or elsewhere. always look straight ahead. the way forward and back.

48 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net DAVID YELLEN

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 EDGE COLLEGE LIFE SEE YOUR

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Think your school
is fit enough for
M&F? Tweet us
@muscle_fitness
using the hashtag
#collegelife

COWBOY UP:
Strength and
conditioning
coach Rob
Glass (at top
and right) has
helped develop
some of the
best college
players of
all time.

Cowboy Fit
“America’s Healthiest Campus” is also home to
some of its strongest athletes. BY NIKKI DONNELLY
OKLAHOMA STATE CALLS among one another,” Glass says. “We
itself “America’s Healthiest Cam- do competitions similar to some

C O U R T E SY O F O K L A H O M A S TAT E U N I V ERS I T Y (3); G E O F F R E Y S. B A K ER ( R AC E )

pus.” Whether it truly stands alone Crossfit competitions that you might
is up for debate, but there’s no see. We have a point system, we
denying that OSU is one of the keep score, and we have teams. It’s
nation’s health and wellness really been good for the guys.”
leaders, with its completely The OSU football program has
tobacco-free grounds, state-of- produced players who went on to
the-art wellness center, and become all-time greats in the NFL,
plethora of healthy eating options. including Barry Sanders and
As for athletics, OSU is ahead of Thurman Thomas. Glass recalls
the curve there as well. Rob Glass, that Sanders, then weighing 200
the assistant athletic director for pounds, power cleaned 365 pounds
speed, strength, and conditioning, from the floor.
runs a program for football that “Back in the day, that was pretty
blends the Olympic lifts, traditional astronomical,” Glass says, “but
strength training, and CrossFit. there have been a lot of kids who’ve
“In the winter program, we’re trying broken that. I’ve been fortunate
to develop our team chemistry, enough to work with a lot of very
cohesiveness, and accountability special athletes.”

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 EXTREME FITNESS EDGE
WorldMags.net
The Most to year, yet the race is different
every time. There is no trail, and the
map’s not distributed until six hours
Dangerous before the race begins.
The idea for the marathon was
Footrace in born when founder Gary Cantrell
discovered that a prisoner from
America Brushy Mountain State Penitentiary
was able to cover only eight miles in
You might just lose your 54 hours after escaping. “It’s really
mind before you finish. well known in the circles of people
who like to do insane things,”
MORE THAN 1,000 PEOPLE Cantrell says. And the craziest thing
have attempted the Barkley Mara- he’s seen? “There is no single
thons. Only 14 have ever completed it. craziest thing. Dan Baglione [an
Even as far as bizarre ultra- VISION QUEST It’s not unusual for experienced ultra-runner], was out
participants to break down and hallucinate
marathons go, the Barkley is an during the race. there for 32 hours and went only
enigma. There is no set date, no two miles on the course.”
website, and if you want to enter, more than 59,100 feet through the Think you have what it takes to
you have to write an essay (or Cumberland Mountains of eastern be one of the few who have ever
poem) explaining why you deserve Tennessee—then descend the same finished? First, you’ll have to figure
to participate in this 60-hour, distance. The total climb is equiva- out when and where to submit your
100-mile footrace. lent to ascending Mount Everest entry. And to do that, you’ll have to
What makes the Barkley so twice from sea level. These general find someone who’s run it before.
dangerous? Runners have to climb guidelines remain in place from year Yeah. Good luck with that.

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EDGE GEAR
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HAMMER TIME RING DIPS EXPERT ADVICE BIG WHEELS
Rob Orlando delivers a Tabata- Nate Forster shows off the Strength coach Mark Rippetoe We rate and fix a reader’s leg

WorldMags.net
style hammer workout, p62. ultimate dip variation, p64. sounds off, p68. workout, p76.

BUILD MUSCLE, BURN FAT, PERFORM BETTER

Hustle
and
Muscle Businessman Barry
Alford recently made
the best deal of his
life: trading absolute
strength for maximum
muscle growth.
BY MARK BARROSO

IAN SPANIER WorldMags.net

TURN HERE FOR HIS CHEST WORKOUT
TRAIN OVER 40
WorldMags.net THE WORKOUT
CHEST
Designed by IFBB pro Chris Cormier,
this workout is done once per week.
E XERCISE SE T S REPS

Incline
Bench Press 4 15–20
Incline
Hammer Press 4 15–20
Dumbbell
Bench Press 4 12–15
Dumbbell Flye 4 12–15
Decline
Hammer Press 4 15

changed his entire outlook on

training and strength.
“I started using time under tension
[TUT] training with lighter loads,
meaning each rep has an explo-
sive concentric movement
with a negative that takes
SIZE seven to 15 seconds,”
MATTERS Alford says. “It’s been
Alford’s pecs a game changer for
are bigger now me, and I’m very
than when he happy with how I feel.”
benched 455. Taking more time with
his reps has allowed
Alford to get more work
out of his muscles using lighter
loads, relieving his joints and
keeping the stress of the lift
squarely on his muscles for
greater stimulation.
The 6-foot, 200-pounder trains five
times a week. Alford cycles his
AS A FREE SAFETY FOR carbohydrate intake, eating zero
BARRY’S 3 TIPS FOR
OVER-40 GUYS Arizona State University, Barry carbs for 2.5 days, and then loading
REALLY RELEASE: Get Alford trained for performance, up during the latter half of Day 3
1 massages. They help with squatting 550 pounds, bench- with white rice and baked potatoes.
recovery and relieve stress. pressing 455 pounds, and hitting Although Alford may have a model’s
325-pound power cleans. But workout regimen, he’s actually a
STAY FIT ON THE GO: Book
2 postgridiron, Alford kept lifting thriving entrepreneur, serving as the
G RO O MIN G BY N A D I A R A MN AT H

hotels that have gyms, and search

online for healthy restaurants. heavy into his 30s and eventually president of his own international
suffered a herniated disk in his back. fragrance company, Alford & Hoff
LIGHTEN UP: Do basic At age 40, the Westwood, CA, (available at nordstrom.com)—and
3 exercises like bench presses and resident joined Gold’s Gym in Venice no, it doesn’t smell like sweat! “We
squats using lighter loads to avoid injury
and started training with IFBB pro all have our priorities and excuses,”
and to focus on the muscle.
Chris Cormier, a decision that Alford says. “Make time for living a
physically fit lifestyle.”
58 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net IAN SPANIER
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WorldMags.net
BR14956-26
TRAIN INSTANT MUSCLE
WorldMags.net QUICK
TIP
Work on the
deficit deadlift
for four weeks,
then retest
your deadlift.

Raise the Deadlift

Standing on a raised HOW TO DO IT
surface to deadlift forces DEFICIT DEADLIFT
you to drop your hips
lower and thereby recruit STAND ON A MAT DROP YOUR HIPS
OR PLATE as you begin the pull.
your quads more to begin (as shown) that’s one You’ll notice that the
to two inches thick and elevation makes you get
the lift. This improves prepare to deadlift as lower in order to begin pulling
your speed off the floor usual. Note that the bar the bar effectively. Keep your
G RO O MIN G BY VA L IS S A YO E

remains on the floor and is lower back flat as you stand

on the conventional not raised. up to lockout.
deadlift and can help you
CAUTION: The deficit deadlift can kill your back if you’re not warmed
break a plateau. up. Stretch your hips and hamstrings beforehand to improve your
range of motion.
BY SEAN HYSON, C.S.C.S.

60 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 IAN SPANIER
 WorldMags.net

Clinically Dosed
Pre-Workout
Whether you are smashing a tire, maxing
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is CLINICALLY DOSED to elevate your
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TRAIN M&F HARDCORE
WorldMags.net most guys, and old truck and tractor tires are the
best striking surfaces—and can be acquired free
(or very cheap) in most junkyards.

King of Swing
Violently wielding a giant hammer HOW TO DO IT
isn’t just a stress reliever but a
valuable strength and conditioning
THE PROGRESSION
tool, too. BY ROB ORLANDO
SOME OF THE The interesting thing
strongest people I’ve about sledgehammer
ever met have never strikes is that it’s hard to SETUP WINDUP HAMMER
stepped foot in a gym. quantify how much work
Grab the top Bring the DOWN
(close to the hammer up and Contract your
They are welders or someone has done. One head) with your over your abs and drive
farmers—day laborers hundred strikes for one dominant hand dominant the head of the
who spend their entire guy may not provide as and the bottom shoulder in one hammer into the
lives moving large loads much work as it would of the handle continuous arc. tire, sliding your
quickly and efficiently. It for another, making total with your off Extend your dominant hand
stands to reason, then, reps irrelevant, and hand. Stand hips, shoulders, down the handle
that swinging a sledge- placing all the emphasis about 12–18 and torso so so that it meets
hammer with intensity is on putting in an honest inches away that the sledge your opposite
an effective way to and intense effort. from the tire is now hand. Control
with your feet a overhead. the rebound
increase conditioning.
little wider than after each
Even better, it’s just a hip width. strike. Perform
fun way to work out. Rotate your feet equal reps using
slightly so that your non-
your non- dominant side.
dominant side is
closer to the tire
than your
dominant side.
TABATA
WORKOUT
Perform eight,
20-second rounds of
swings, each followed
by 10 seconds’ rest.
Strive for as many
max-effort swings
as possible in each
work segment.

62 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net MICHAEL QUIET

WorldMags.net

WorldMags.net
TRAIN CROSSFIT CORNER
WorldMags.net
So You
Think You
Can Dip
Upgrade your pressing power and
the size of your arms by building
proficiency with the hardest dip
variation—the ring dip. BY NATE FORSTER
MASTERY OF THE into a much harder muscle
dip—and all the physique and contraction and recruit a
performance benefits that wealth of stabilizing muscles
come along with it—is a that aren’t activated during a
by-product of repetition. To standard variation. Unlike a
that end, most guys beat the dip station, the rings will sway
standard (or weighted) dip to back and forth during every
death, never giving the ring inch of the movement, forcing
dip a shot. This is partly a this contraction.
matter of availability, as most A staple in many CrossFit
gyms don’t have gymnastics routines, ring dips work the
rings, and partly a matter of triceps, shoulders, and
attitudes. (Who needs rings chest—just like standard
when you have parallel bars?) dips—but they also heavily tax
The benefits of the ring dip, your core and a host of
however, extend beyond auxiliary muscles that support
novelty. Ring dips force you a full, proper range of motion.

BECOME A MASTER
KEYS TO A
PERFECT RING DIP
THE MOVE THE WOD
The most important aspect of a Perform three
successful ring dip is getting a full rounds of
range of motion. In the bottom 21-15-9 reps of:
position, try to get your biceps to Front-rack
touch the tops of the rings. In the top barbell lunges QUICK
position, make sure both arms are (135 pounds) TIP
fully locked out and tight to your Ring dips Cock your wrists
sides. Because the rings want to slightly inward.
drift outward, your pecs have to OR This will help you
work harder to maintain an upright Max- control the outward
position here. Keep your core tight repetition sway of the rings.
the whole time to avoid form ring dips
deviations that could lead to injury. in 3 minutes

64 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net IAN SPANIER

WorldMags.net

WorldMags.net
TRAIN ABS AND CORE
WorldMags.net
Chop
Up
Your
Gut
You’ve probably tried
the cable woodchop in
the past, but doing it in
a half-kneeling position
challenges your stability
that much more, making
you resist both rotation
and lateral movement.
BY SEAN HYSON, C.S.C.S.

HOW TO DO IT
HALF-
KNEELING
CABLE
WOODCHOP
Kneel on one knee and grasp a rope
handle attached to a pulley over
your opposite shoulder. Brace
your abs. Slowly draw the cable
diagonally down and across your
body to the outside of your hip.

QUICK TIPS
TRAINING Don’t twist your body
YOUR CORE or crunch forward to
to stabilize your complete the rep.
G RO O MIN G BY VA L IS S A YO E

trunk while
your limbs are in
Perform three sets of
motion has more
8–10 reps on each side
carryover to sports
either at the beginning of
than crunches do.
your workout (if your core is a
big weak point) or at the end.

66 MUSCLE & FITNESS WorldMags.net IAN SPANIER

 WorldMags.net

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WorldMags.net
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TRAIN EXPERT ADVICE
WorldMags.net

BACK TO BASICS
Rippetoe, right, is
the author of Starting
Strength: Basic
Barbell Training.

Strength 101
World-renowned strength coach MARK RIPPETOE has the perfect
antidote to “functional” training—a barbell. AS TOLD TO MARK BARROSO
I WAS NEVER A GOOD LIFTER. I see on the Internet all the time their way out of a sack. The
I was 622 (squat), 396 (bench), and that “Rippetoe only squatted 622. general pattern has been that only
633 (deadlift). People don’t pay me What does he know?” I know a lot a handful of elite athletes have
to lift weights. People pay me to of stupid people who are stronger ever become effective coaches.
teach them how to lift weights. than me but who couldn’t coach Mediocre athletes who tried very

68 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net THOMAS CAMPITELLI

WorldMags.net

WorldMags.net
 READ MORE of our interview

WorldMags.net with Rippetoe at muscleandfitness

.com/markrippetoe.

hard to become great athletes THERE IS NO SUCH THING AS

and didn’t make it due to genetics SPORT-SPECIFIC STRENGTH
TM
learned, in the process of trying TRAINING. There should be no at-
very hard, what it takes to become tempt made to make strength train-
the latest from renowned great at the sport. Genetics deter- ing look like your sport because
sports nutritionist mine freak athletes. A freak that waters down the effectiveness
Victor Conte
genetic athlete who learns every- of the exercise. Athletes simply
thing easily actually can’t coach need to acquire strength, then prac-
a sport at a higher level because tice on the field with the sport’s
he never had to learn the intimate movement patterns. Functional
details as well as the people who training isn’t as effective as barbell
tried and never made it. The training because the loads are too
trying part is when you learn, not damn light. It’s not done heavily
SNAC System Founder/CEO the doing-it part. Were Tom enough to constitute training, and
Landry or Vince Lombardi great it’s not similar enough to the sport
XPEDITE ™ was designed
to support and improve: football players? to constitute practice. Functional
training is an exercise method that
Energy
SOMEONE WHO IS VERY STRONG places the balance problem ahead
Physical Strength
CAN’T GET STRONGER EASILY. of the force-production problem.
Mental Focus But somebody who’s never trained
Reaction Time before can get stronger quickly. A
Stamina & Endurance novice hasn’t progressed very far DO IT RIGHT
Performance toward their physical potential and RIPPETOE’S
can recover from the stress of one TOP 3
workout, or overload event, in 48–72
hours. You’re only a novice for about
STRENGTH
6–8 months, then you’re intermedi- TIPS FOR
ate…For a more advanced athlete, ALL LIFTERS
the overload might be a month’s
worth of training and it may take USE HIP DRIVE
that long to adapt and recover from To most effectively use
the stress of an overload. your hips in a squat, point
PEOPLE TRYING TO GET STRONG your toes out 30 degrees
and shove knees out to be parallel
NEED ONLY A FEW EXERCISES with your feet. Look at the floor
their entire career. We select exer- four feet in front of you and drive
cises for clients that will encourage vertically with your hips.
them to use the most muscle mass
over the greatest effective range PULL IN BALANCE
of motion, allowing them to lift When setting up for a
If you’re looking for a the most weight. We don’t balance deadlift, place your feet
great pre-workout product on Bosu balls with one foot behind
in a position so the bar
to provide a smooth but is one inch away from your shins.
us and one in front with 10-pound The bar will be directly over the
powerful source of energy dumbbells in our hands because middle of the foot, which is the
that also includes effective that doesn’t cause adaptation to center of balance for the pull.
performance enhancers, occur. It’s not hard enough.
then XPEDITE is for you! THE PROWLER (a push sled that PRESS SAFELY
weight can be added to) is the most At the top of the
FREE SAMPLES 800-697-2086
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PERFORMANCE GOALS! an inflammatory soreness response. the shoulder in this position.
* Additional scientific research and selected

WorldMags.net
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 WorldMags.net ®

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 TRAIN BODY WEIGHT
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Scorpion Give your core strength—
and metabolism—a boost no
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King
this metabolic circuit.

SCORPION
From a pushup position,
twist your body to the
left and reach your right
foot behind you as far
as you can. Try to
tap the floor. Return
and repeat on the
opposite side.

CORE AND LOWER-BODY

WHAT IT IS WHY IT WORKS CIRCUIT
A brief but intense metabolic “This is a fantastic workout to EXERCISE REPS
core and lower-body circuit get your core and big lower- Plank 30 seconds
designed by L.A.-based body muscles activated and
trainer Andy McDermott. to fire up your metabolism,” Scorpion 20
You perform three to five McDermott says. “Many Walking Lunge 10
rounds of the following four people think about training Exaggerated
exercises: planks, scorpions their abs but neglect taking Jumping Jack* 30
(shown), walking lunges, and care of their lower back,
exaggerated jumping jacks obliques, and hips. The core  Perform 3-5 total rounds, resting
(which mimic a “snow and lower-body muscles work as little as possible between
angel” motion). Its brevity, together, so they should be exercises and between rounds.
McDermott explains, is no trained together.” What’s
reason to dismiss it. “Even more, since this workout *Perform jumping jacks with straight
arms and straight legs; this will
five or 10 minutes of exercise requires no equipment and require a higher jump than with a
is immeasurably better takes only five minutes, it can normal jumping jack.
than none.” be done anywhere.

72 MUSCLE & FITNESS FEBRUARY 2015WorldMags.net G R E G F I N E L LY

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TRAIN BORN FIT
WorldMags.net by Adam Bornstein? Tweet @Bornfitness and
@muscle_fitness with the hashtag #bornfit.

The
Truth
About
BCAAs
More isn’t better with
this muscle supplement.
BY ADAM BORNSTEIN

Should
I take
FIT FACT
BCAAs aren’t a
for “free” food. One
gram has four
muscle calories, just
like a gram of
growth? protein does.
–@DENIS_VASIN

A:
BRANCHED-CHAIN itself it’s known to be an “anabolic Whether you’re chugging a protein
amino acids (BCAAs) factor,” signaling muscle-protein shake or chomping on a steak, you’re
have caught on as a synthesis. A study in the journal getting BCAAs, leucine included.
supplement that allows you to train Nutrition & Metabolism showed that So here’s my take: If you’re
on an empty stomach without risking when calories or protein are low, struggling to eat protein because
muscle loss. However, as with this signal can help prevent muscle- you’re traveling or on a restrictive
protein, taking more BCAAs doesn’t protein breakdown. diet, BCAAs are a great option.
necessarily lead to better results, So while you absolutely should take But if you’re already following a
and I think the megadosing some in BCAAs (10 grams is a typical high-protein diet, don’t pound
guys resort to is a mistake. serving), especially during fasted BCAAs on top of it with the hope of
BCAAs consist of the amino acids exercise, your need depends on how getting an edge. Studies have
leucine, isoleucine, and valine, much protein you eat overall. BCAAs shown that when compared with
usually in a 2:1:1 ratio. Leucine is the are high in leucine, but so are all adequate protein, BCAAs offer no
most important component, since by sources of complete protein. extra benefit.

74 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net DUSTIN SNIPES

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TRAIN 60 DAYS TO FIT
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NEED MORE ANSWERS?

Tweet your questions to James
Grage @jamesgragefit using the
hashtag #60daystofit.

BEYOND
A LOT OF TIMES, when you get ahold of
a program that gives you good results, you
don’t want to stop doing what you’re doing. I
was this way when I started training, and it

60 DAYS
stands to reason: If your program worked,
why would you be eager to move on to
something else?
Many of you who took part in 60 Days to
Fit had this and other questions about the
Finished with 60 Days to Fit and conclusion of the program. I’ve been active
wondering what’s next? The on social media (@jamesgragefit) helping a
lot of readers with those questions, but I
program’s creator has the answers. thought it would be useful to tackle the
BY JAMES GRAGE program’s three biggest FAQs here.

78 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 BOB CROSLIN
 WorldMags.net
Q: WHEN I’M DONE WITH
60 DAYS TO FIT, CAN I Q: CAN I TAKE
SOME TIME OFF? A: The beauty of 60 Days to Fit
is that it’s a lean-muscle-
START RIGHT OVER?

A: Yes, but it won’t be the same.

First and foremost, you will
A: Yes. The key here is not to
burn yourself out. If you’re
planning on repeating the program
building plan. You’re not on a crazy
gainer program or some other
extreme, so your transition to
have to determine what your next or starting a new one, take a brief maintenance should be a seamless
goal is. Is it gaining mass? deload. Depending on how you feel, one. The nutrition plan hits all the
Maintaining? Or getting shredded? this could be as little as a few days macros your body needs to lose
(My next 60 Days program, coming or up to two weeks. This doesn’t body fat and put on lean muscle, all
this spring, will cover the shredded mean you sit around and do nothing. while supplying your body with the
part.) If you determine that you Deloading means you’re engaged in energy it needs to power through
want to do the program over again, active rest—light lifting, aerobics, workouts. If you’re starting up a
know that this time your starting and recreational sports—any training program that’s going to be
weights need to be the weights you combination of which is OK during more intense than 60 Days to Fit,
ended the program with. This way this time. Just don’t wait too long you might find you need more
you’ll increase strength. No matter to get back to serious work. calories; a program less intense
what direction you decide to move Motivation tends to wane and will would require fewer. But the eating
in, keep in mind that repeating the be more difficult to pick back up. habits you developed during 60
same actions will not yield different Days to Fit will serve you well
results. Make sure you vary your
weights, sets, and reps to keep Q: IDOREACHED MY GOAL.
I HAVE TO CHANGE
regardless of what you want to do
from here and shouldn’t need to be
your muscles guessing. MY DIET TO MAINTAIN IT? altered in any major way.

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 MIGHTY GRAIN EASY DOES IT

WorldMags.net
The best alternative to brown rice isn’t just
quinoa. Give farro a try, p86.
A low-carb barbecue pork roast from
chef Robert Irvine, p90.

WHAT’S IN THE FRIDGE THIS MONTH

Vegan
You probably
thought there’s
no way to be
vegan and get
enough protein
to build muscle.
You thought
wrong.
BY CHELSEA TUTHILL

VEG OUT
Spinach is a good
source of niacin, or
vitamin B3, which
helps you convert
fat and carbs into
energy that fuels
a workout.
GETTY IMAGES

THIS WAY TO EAT VEGAN AND BUILD MUSCLE

WorldMags.net
EAT DIET 911 FIND more nutrition tips at

WorldMags.net muscleandfitness.com/nutrition.

A:
I’m considering going A VEGAN diet often lacks
protein, and a high-protein diet is
vegan, but I’m worried necessary to build muscle, so your
about my protein intake. concern is understandable. However, Mike
Mahler, a kettlebell expert and vegan for more
How do I get enough than 20 years, is proof that you can maintain a
high-protein vegan diet while increasing
protein on a vegan diet? muscular size and strength.
“I feel great and still train very hard and make
progress every year,” says Mahler, who
maintains a lean muscular physique year-
round. “I don’t have any aches and pains or
any joint problems, and I recover from hard
workouts very well. My mood is great every
day, and I feel strong and ready to take charge
of each day.”
He does admit that eating enough protein can
be hard, however. Legumes are a great source
of protein but high in carbs, whereas eating
nuts, also high in protein, can result in a high
fat intake. One easy solution is to use vegan
protein supplements, such as from brown rice
or yellow peas. These powders are now
available in most supplement stores and online.
Mahler relies on homemade protein bars of
almond butter, flaxseed meal, vegan protein
powder, and stevia. He recommends making
your own trail mix with nuts and seeds mixed
with goji berries and dark chocolate (70%
cocoa) to take to movies, on hikes, or during
long flights.
Shakes, of course, are an easy way to
combine a lot of these ingredients, and Mahler
provides one of his favorite recipes below.

VEGAN POWER SHAKE

SERVES 1

100 grams frozen acai pulp

½ cup baby spinach
½ cup frozen blueberries
1 scoop pea protein
1 scoop rice protein
1 tbsp sacha inchi powder
1 tbsp chia seed powder
1 tbsp raw cacao
1 tbsp pomegranate powder
1 tbsp Udo’s Oil
¼ tsp each ginger, cinnamon, and nutmeg

THE MACROS PER SERVING

562 37g 51g 24g

CALORIES PROTEIN CARBS FAT

84 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 LISA SHIN
WorldMags.net

WorldMags.net
EAT FOOD OF THE MONTH
WorldMags.net
QUICK TIP
Whole-grain farro
needs to soak
overnight before
cooking; pearled
farro (pictured
here) will cook up
in 30 minutes.

BASIC FARRO

Farro
MAKES 5 SERVINGS

2 tbsp extra-virgin olive oil

1 small yellow onion, quartered
through the core
1 small carrot, quartered lengthwise
1 small celery stalk, halved
The mightiest grain you’ve never heard of lengthwise and crosswise
has more protein—and flavor—than brown rice. Fine sea salt and freshly ground
black pepper, to taste
BY CHRIS GIBLIN 2 cups farro

IF YOU’VE ALREADY TRIED calories), but farro boasts more 1. In a large pot, heat the olive oil, then
quinoa and couscous, don’t think protein per cup (8 grams vs. 5) and add the vegetables and season with
you’ve tapped out the best alterna- more fiber than both brown rice (4) salt and pepper. Stir, then cover;
tives to brown rice. Although still and quinoa (5). As with other whole reduce heat to low and cook until the
new to most Americans, farro has grains, it’s the carbs that provide vegetables soften.
2. Add the farro and stir to coat with
actually had a long history of your main source of fuel for
the oil and vegetables. Add enough
providing sustenance and nutrients exercise, but this grain also boasts water to cover the farro by about a
to the masses; it was found in the antioxidants, which protect against ½ inch. Bring to a boil over high heat.
tombs of Egyptian pharaohs and cellular damage. Best of all, farro
FOOD STYLING BY ROSCOE BETSILL

Reduce heat to low and simmer until

has been eaten by Italians from all has a more robust taste and texture the farro is tender, about 30 minutes.
walks of life for thousands of years. than other common whole grains. Remove and discard the vegetables.
Whole-grain farro has rice beat “It’s a more satisfying grain Serve the farro warm.
in a couple of key nutritional to eat,” says Jennifer McDaniel,
aspects. The two break down R.D.N., C.S.S.D., a spokesperson for PER SERVING
similarly in terms of calories and the Academy of Nutrition and
291 8g 50g 7g
carbohydrates (farro has a few Dietetics. “More chews means CALORIES PROTEIN CARBS FAT
more carbs and slightly fewer quicker stomach satisfaction.”

86 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net T R AV I S R AT H B O N E

WorldMags.net

WorldMags.net
EAT 15-MINUTE FEAST
WorldMags.net
Protein
Patties
Some days you just can’t
look at another chicken
breast. That’s when
you should make these
chicken-apple sausage
patties, which create a
FIT FACT
juicier, tastier chicken An October 2014
dish without the fat study found that
eating tart apples,
(or preservatives) of such as Granny
Smith, helps improve
conventional sausages. digestion and
BY NIKKI DONNELLY fight obesity.

CHICKEN-
APPLE
SAUSAGE
PATTIES
Y IEL D S 4 PAT T IE S

1 large tart apple, peeled

and diced
2 tsp poultry seasoning
1 tsp salt
¼ tsp pepper
1 lb ground chicken

1. Combine the apple,

poultry seasoning, salt, and
pepper in a bowl. Crumble
the chicken over the mixture
and mix the ingredients
together. Shape into four
6-inch patties.
2. Place a large pan over
medium heat and coat
with cooking spray. Place
patties in pan and cook
FOOD STYLING BY VICTORIA GRANOF

5–6 minutes on each side

or until no longer pink.

PER PATTY

242 33g
CALORIES PROTEIN

7g 9g
CARBS FAT

88 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 SAM KAPLAN
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EAT CHEF ROBERT IRVINE ON THE WEB

WorldMags.net Visit chefirvine.com for recipes,

fitness tips, and more.

LEAN &
MEAN
When trimmed
of fat, pork roast
is as lean as
chicken breast.

BARBECUE
DRY-RUBBED
SIRLOIN-TIP
PORK ROAST
SERVES 6

1 tsp paprika
2 tsp chili powder
1 tsp coriander powder
2 tsp garlic powder
1 tsp onion powder
½ tsp cayenne pepper
1 tsp black pepper
1 tsp dry oregano
1 tsp kosher salt
2 tbsp brown sugar
1 sirloin-tip pork roast
(2 to 3 lbs)

1. Preheat a grill to
medium heat.
2. Combine all dry rub
ingredients in a bowl.
3. Thoroughly cover the
pork roast with the dry rub.
4. If possible, place the roast
on an area of the grill with
indirect heat. Otherwise,
place it in a roasting pan
to prevent the bottom
from burning.
5. Cover the grill and cook
for 30 to 45 minutes, or until
the roast reaches an internal

Easy Does It temperature of 145°. Allow

the roast to rest for
10 minutes before slicing
FOOD STYLING BY CARRIE PURCELL

and serving.

GOING LOW-CARB? Then you can’t go wrong with this barbecued PER SERVING
pork roast. Barbecue is often associated with thick sugary sauces, 157 30g
but this Southern-style dry rub is not only flavorful, it’s nearly carb-free. CALORIES PROTEIN

Pair it with steamed or grilled veggies for a well-rounded low-carb feast. 5g 2g

CARBS FAT
Yes, it’s healthy, but it’s also the easiest recipe I’ve ever written. Enjoy!

90 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net ANDREW PURCELL

WorldMags.net

WorldMags.net
 WorldMags.net

© 2015 DYMATIZE.® These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease. As individuals vary, so will results.

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WorldMags.net

PROTEIN SUGAR FAT

25g <1g .5g

ISO-100 from Dymatize. What’s in it? 25 grams of

®

hydrolyzed 100% whey protein and 5.5 grams of

branched-chain amino acids (BCAAs). What’s in it
for you? Better performance. Maximum muscle
growth. And faster recovery times. Use it before and
after your workouts. Because every workout counts.
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94 MUSCLE & FITNESS FEBRUARY 2015

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 WorldMags.net

M&F
STARTER’S
GUIDE 2015
Master the basics—fast—to get stronger
and build heaps of new, lean muscle.
BY ERIC VELAZQUEZ, C.S.C.S. /// PHOTOGRAPHS BY PER BERNAL

W
ere you to conduct an informal survey of well-muscled,
experienced lifters about how they have been able
to sustain their results, you’d receive a litany of often-
conflicting responses. You’d hear about adding weight
to the bar and reducing weight loads, manipulating macronutrients
in the kitchen and keeping things consistent, cutting water and adding
water, advanced techniques and back-to-basics approaches. If it
sounds confusing, that’s because it is. A survey of gym newbies yields
much simpler data.
WorldMags.net
STARTER’S GUIDE 2015

WorldMags.net
QUESTION:
WHAT WORKS?
ANSWER:
EVERYTHING.
When you’re new to the iron, your body is quick to PATTERNED GROWTH
show you just how adaptable it can be. Size comes fast,
and gains in strength come faster, almost regardless of A great many routines—including those for beginners—
the program you have chosen. are built around the bench press, deadlift, and squat.
“Being a beginner at the gym is awesome,” says Dan Collectively known as the big three, these lifts are re-
Trink, C.S.C.S., director of personal training operations vered for their ability to recruit multiple muscle groups
at Peak Performance in New York City and author of while allowing the lifter to move heavier loads. The
the High-Intensity 300 workout manual. “Everything is myriad benefits of these lifts are not in dispute. But the
new and exciting. You’ll make great progress in a short complex nature of these movements can also be chal-
amount of time. As long as you’re not exceeding your lenging for beginners who have not yet built the proper
experience or skill level, you will get the results you neural connections to perform them well.
are looking for.” Anyone who has been around the weight room for
Put simply: Training, of nearly any kind, is going to a while has seen their fair share of stomach-churning
help beginners add muscle and burn fat. squats. Knees first, rounded backs, improper breathing,
With that knowledge in tow, where is the ideal place awkward bar placement, heels raising up off the floor—
to begin? Some will swear allegiance to cardio-first these are a few of our least favorite things. Likewise,
routines, claiming that this helps you shed a few pounds new deadlifters and benchers are prone to a host of
and acclimates you to the rigors of training. Those form deviations that might help them lift more weight
people are wrong. today but are doing serious damage to their joints that
Others will tell you that all roads to physique glory could prove debilitating in their later years.
begin at the squat rack. Judges? This is not incorrect, A better bet, Trink says, is to hardwire your brain
but the barbell squat—and other such lifts that are con- and body for certain movement patterns that yield far
sidered foundational—require technical proficiency that greater results with the big three—and pretty much
can escape most new lifters, unnecessarily increasing everything else—later on.
the risk of injury. “While there is nothing magical about the particular
“Just because anything will work does not mean you exercises I’ve chosen, they do have you working in key
should just be doing any program,” Trink says. “In fact, planes of motion that will serve as the foundation of
choosing a solid program that focuses on perfecting your program for years to come,” he says. “Horizon-
GROOMING BY KITTY JEANETTE NIELSEN

foundational movement patterns will help you long tal pushing and pulling, vertical pushing and pulling,
after you are out of the beginner stage.” squatting and hip hinging—all of which appear in this
Smarter training now, better results tomorrow. We program—represent a large number of the movement
enlisted Trink to deliver just that, giving you a program patterns that you will continue to work on every time
that has everything you need to learn the basics of train- you set foot in a gym.”
ing, nutrition, and supplementation so you can start In other words, early exposure to these movements
building the body you want today. translates to mastery of nearly every other movement
Welcome to the 2015 M&F Starter’s Guide. you will tackle as you broaden your training horizons.

96 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

 WorldMags.net NOT BUILT
IN A DAY
You can’t rush
into a body like
this. Work hard,
but be patient.

TOP 5 BEGINNER MISTAKES

These cardinal GOING GOING NOT USING NOT
sins can stall TOO HEAVY TOO OFTEN SLEEPING STRAPS DRINKING
gains, cause Men have a Three workouts Growth hormone Until you’re pulling ENOUGH
injury, or both. tendency to train per week are good, peaks at night twice your body WATER
for the mirror; so four must be during sleep, and weight on You cannot survive
more plates better, right? In if you’re not deadlifts, save on Red Bull. You
definitely look our best Arnold catching seven to your money and need water.
more alpha than voice, “Wrong.” nine hours of z’s, forget straps. As a Dehydration of as
fewer plates. But Your zeal, while you’re probably beginner, you need little as 2% can
going too heavy is admirable, can low on GH. Late- to build grip have deleterious
far more likely to impair your body’s night video games, strength that effects on
break down form ability to recover TV, and Web keeps pace with strength, stamina,
and get you hurt from workouts and surfing stimulate your lifts. and even
than it is to get you prevent you from the brain and make Strapping up cognition. We
swole. Stay the giving your best it harder to get to because you want recommend
course and follow effort during your sleep. So put down to lift heavier now drinking half your
exactly what the next training the gadgets and will ultimately hold body weight in
program calls for. session. turn off the lights. back progress. ounces every day.

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S H O T O N LO C AT I O N AT D AV E F I S H E R ’ S POWERHOUSE GYM, TORRANCE, CA
STARTER’S GUIDE 2015

BEGINNER-PLUS
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Don’t confuse starter with remedial. While this pro-
gram is tailored to fit true beginners—those with little
to no previous training experience—nearly anyone can
benefit from putting the parameters of this program to
use in the gym. That’s why we don’t call it a “Beginner’s
Guide.” It’s a Starter’s Guide because it allows anyone—
novice and advanced lifters alike—to simply start anew.
You might not find any complex rep schemes or extreme
techniques, but the key tactics we discuss here will
definitely present challenges no matter where you’re
coming from.
The 2015 M&F Starter’s Guide revolves around six
key points, outlined here:

i 1) FREQUENCY. Trink’s program includes three

different training days that focus on basic movement
patterns. “You’ll tackle each one of the three workouts
once per week for a total of six weeks,” Trink says. De-
spite your enthusiasm or energy levels, resist the urge to
enhance this schedule. Training more frequently than
this can actually have adverse effects. See below.

i 2) REST. A tough concept for many guys to grasp is

that change happens at home, long after your last set.
You’re not actually growing muscle during the work-
out; you’re breaking it down. This makes rest a crucial
component of change. A general recommendation for
beginners is to train every other day (or three times per
week), with the Monday-Wednesday-Friday schedule
being a classic example. Whatever schedule you choose,
just make sure to leave at least one day between work-
outs. This allows your muscles, joints, and nervous
system to better recuperate for the next workout.

i 3) INTENSITY. Intensity is a measure of exercise

difficulty and can be influenced by total weight, rest
periods, work duration, and more. Intensity boosters
often used by lifters include techniques such as drop-
sets (reducing the weight after failure) and forced reps pathways for given exercises, you become more efficient
(having a partner help you complete more reps past at lifting heavier weight. This levels out eventually, and
failure). You’ve probably seen or may have tried many you’ll have to get more creative, but taking advantage
of these, but it’s a mistake to jump right into using them of your body’s quick-gain strength system at the outset
here. Trink does advocate supersets, which calls for gives you a huge starting advantage.
you to perform two exercises back-to-back with only “You are trying to increase the amount of weight you
minimal rest in between. This allows one muscle group can use each week,” Trink says. “For example, if you
to recover while another works, increasing workout dumbbell goblet squat with 30 pounds the first week,
efficiency while also slightly boosting intensity. try 35 pounds the second week. You may not always
have the ability to increase, but that is your goal.”
i 4) PROGRESSION. Remembering the body’s adapt-
ability, you should steadily increase weight over time to i 5) FAILURE. If you’ve ever stopped at 10 reps when
keep it progressing. For you, this is especially important you could have done 12 or 13 or 14, then you’ve short-
and beneficial, because as your body builds new neural changed your potential gains in size and strength.

98 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

 WorldMags.net
GET
MORE
2015 M&F 2
For bonus content, exclusive
video, and supplement STARTER’S EXERCISE SETS R EPS

advice, check out The Kettlebell Romanian 3 10-12

Enhanced Ultimate Starter’s
Guide at muscleandfitness
WORKOUT Deadlift
SUPERSET WITH
.com/starters.
Perform each of these workouts Dumbbell Medium-
once per week for six weeks. incline Bench Press 3 10-12
Split Squat 3 10-12
(each side)
SUPERSET WITH
THE SPLIT Half-kneeling Single-arm
Kettlebell Overhead Press 3 10-12
DAY ACTIVITY
Triceps Rope Pressdown 3 10-12
1 WORKOUT 1
2 REST
3 WORKOUT 2 3
4 REST
5 WORKOUT 3 EXERCISE SETS R EPS

6 REST Leg Press 3 10-12

SUPERSET WITH
7 REST Cable Face-pull 3 10-12
Walking Lunge 3 10-12
SUPERSET WITH
1 Single-arm Cable
Chest Press 3 10-12
EXERCISE SETS R EPS Standing Calf Raise 3 10-12
Dumbbell Goblet Squat 3 10-12 PROGRAM NOTES:
O Rest no longer than 60 sec. between sets
SUPERSET WITH
or exercises.
Lat Pulldown 3 10–12 O Performing both exercises constitutes one

superset. Do not move on to the next superset

Dumbbell Stepup 3 10-12 or exercise until you have performed three
SUPERSET WITH total supersets.
Single-arm Dumbbell Row 3 10–12 O For each exercise, choose a weight that allows

for no more than 12 reps per set. Try to increase

Standing Zottman Curl 3 10-12 weight on each exercise from week to week.

We’ve written already about not trying to push your i 6) EXERCISE SELECTION. As Trink has pointed
body too far, too fast, and going to failure would consti- out, movement patterns are key. Many experts advo-
tute going too far. Nevertheless, you need to at least cate for preferential use of machines in order to train
approach failure if you want to make progress. Not get- these patterns, but Trink doesn’t necessarily agree. He
ting close enough to your physical limitations can be advocates for a variety of moves using various forms
just as ineffective as pushing yourself too far. of equipment. Constant tension-cable moves such as
“You will notice that a rep range of 10 to 12 is pre- the lat pulldown appear with free-weight moves like
scribed,” Trink says. “What this means is that you are the goblet squat. Single-arm exercises like the dumb-
shooting to get 12 reps where you could get only one bell row are paired with bilateral staples such as the
more. That’s called ‘leaving one in the tank.’ If you can Romanian deadlift. Stable moves like the leg press are
get only 10 or 11 reps, that’s fine. If you can’t quite man- bolstered with balance-challenged moves like the split
age 10, then you went too heavy and need to back off the squat. This dichotomy, Trink says, gives lifters the op-
weight on the next set. And if you feel like you could portunity to benefit from a wide range of stimuli—and
have gotten 15, you went too light.” punch a one-way ticket to Swolesville.

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WORKOUT
NUTRITION
GUIDELINES
Timing your food intake around your training will
ensure the best use of that fuel.

PRE INTRA POST

Before workouts This optional Your greatest
your body is in window of eating opportunity for
need of fast- during workouts growth takes
digesting protein, (usually in liquid place in the post-
such as whey, to form) is a workout window.
get a jump on good idea for A mix of fast-
muscle repair and perennially (whey) and slow-
to limit the skinny guys, digesting
chance of muscle “hardgainers” in (casein) protein
being used for gym parlance. provides
fuel during If you’re not a immediate and
exercise. Faster- hardgainer, sustained amino
digesting sources though, you can acids for muscle
of carbs are OK at probably skip the repair. Fast-
this time as well; intraworkout digesting carbs
glucose will be fueling window. help by replacing
put to use fairly Going without glycogen (stored
quickly. And don’t food for the 60 carbs within
go too heavy on to 90 minutes muscle tissue)
the fat. One hour you’re at the gym and spiking
before training, won’t sink your insulin, which
shoot for 20 to goals. Besides, drives growth.
40 grams of consuming a Drink 40 to 60
protein and 40 to lot of easy-to- grams of protein
60 grams of fast- down liquid and 30 to 80
and slow- calories can grams of fast
digesting carbs in quickly take you carbs within 30
solid or liquid past your daily minutes of your
form. requirements. last rep.

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STARTER’S GUIDE 2015

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SINGLE-ARM DUMBBELL
DUMBBELL ROW GOBLET SQUAT
Use a bench to support Hold a dumbbell vertically
your left knee and left with the top of the dumbbell
hand. Hold a heavy dumb- in line with your collarbones.
bell in your right arm and Support the bell end in the
keep your back flat. Keep palms of your hands with the
your elbow close to your fingers wrapped over the top.
body and drive it up to the Try to maintain a vertical torso
ceiling, squeezing your position throughout the entire
back between your shoul- movement and sit as low as
der blades at the top of possible. The knees should
the movement. Bring the track in line with the toes. The
dumbbell slightly back toes can be turned out slightly
toward your hip. or straight ahead.
O Moving the elbow away O The vertical body position-
from the body and more ing emphasizes the quads and
in line with the shoulders deep transverse abdominis,
will place a greater em- which can help boost move-
phasis on the upper lats ment efficiency on barbell
and middle back. squats.

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TIP
The Zottman Curl
hits the brachialis and
brachioradialis—muscles that lie
under the bigger biceps brachii—
two muscles that are often
ignored by beginners but that
STANDING ZOTTMAN CURL are vitally important in
developing pulling
Curl up the weight with a palms-up, so that they are facing the floor.
strength.
or supinated, grip. Pause briefly at Lower with control and do not swing
the top, then turn your palms down the weight up with your torso/hips.

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STARTER’S GUIDE 2015

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2

SPLIT SQUAT
Hold a pair of dumbbells and set Your front shin should remain
one foot on a bench and step for- vertical. Drive off your front foot
ward with your other foot. Lower to return to standing. Keep your
your back knee, getting it as close chest up, arms fully extended,
as you can to the floor. and stay balanced throughout.

TIP
Balance is not an
overrated quality. This
move has tremendous
athletic carryover
while also taxing your
entire lower-body
musculature.

HALF-KNEELING
SINGLE-ARM
KETTLEBELL PRESS
Start in a half-kneeling position
with your left knee down on the
floor, your right foot flat on the
floor in front of you. Both knees
should be bent at 90 degrees,
and the right shin should be
vertical. Take a kettlebell in your
right hand and bring it to the
rack position at your collarbone.
Keep your wrist straight and
the kettlebell resting on the top
side of your forearm. Drive the
kettlebell up and slightly back
until your arm is straight. (Your
biceps should be behind your
ear at the top.) Repeat all reps
for one side before switching
legs and arms.
O Rather than grunting through
barbell military presses, focus
more deeply on the delts and
the stabilizers required with
this balance-focused move.

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 WorldMags.net KETTLEBELL ROMANIAN
DEADLIFT
Hold a pair of kettlebells in your hips back and can get
front of your waist. Keep lower only by rounding your
your arms long as you drive lower back, that is the end
your hips back as far as of your range of motion.
they will go. Do not think Reverse the motion to the
about lowering your chest starting point and squeeze
to the floor but about driv- your glutes as you reach
ing your hips back. Your the top position.
knees can be unlocked or
slightly bent but should not
bend as you lower. Once
you can no longer drive
TIP
The RDL is a textbook
hip hinge, which engages
a multitude of muscles
that come into play in
standard deadlifts,
kettlebell swings, good
mornings, cleans,
and more.

TRICEPS ROPE PRESSDOWN

Grasp a rope attachment at a high-pulley
station. With your torso leaning slightly
forward and your elbows close to your sides,
extend the ropes downward forcefully, twist-
ing your wrists outward at the bottom. As you
straighten your arms, stretch the rope so
that your hands are outside your hips.
O The quest for bigger biceps often leaves
guys with underdeveloped triceps. This
constant-tension move allows you to move
good weight through a comfortable, wrist-
friendly range of motion.

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STARTER’S GUIDE 2015

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3

CABLE STANDING
FACE-PULL CALF RAISE
Sit on a bench and pull Keep your torso straight and
the rope to your ears with aim for a big stretch at the
your upper arms parallel to bottom and a strong con-
the floor. traction at the top position.
O Serving as a compound O Don’t start a new program
move for the undertrained by skipping your calves at
rear delts, the face-pull helps the end of your workout.
give you more well-rounded These muscles are not only
shoulders when used regu- critical for most athletic ac-
larly while also fortifying your tivity but also vital for build-
joints against injury. ing a balanced physique.

WALKING LUNGE
Alternate legs and make sure your
front shin is vertical and back knee
is within one to two inches of the
floor at the bottom position. Keep
your torso vertical while keeping
your arms straight. Bring your feet
together between steps. Do not
step through, as that is more of an
advanced progression.
O Controlled walking lunges boost
strength and stability in your whole
body and, over time, can help
reduce your risk of injury in sports.

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SINGLE-ARM CABLE
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CHEST PRESS
Set a D-handle at midchest height.
Face away from the cable stack.
Use a split stance (one foot
forward) with the back foot on
the same side as the hand that
is holding the handle. Without
rotating your torso, press your
arm straight out. Return to the start
position with your hand directly
under your armpit. Complete all
reps for one side before switching
sides. Be sure to swap your
stance when you
switch arms.

TAKE IT
TO GO
Check out The Enhanced
Ultimate Starter’s Guide pre-
sented by Optimum Nutrition at
muscleandfitness.com/starters.
You’ll find the full training, nutri-
tion, and supplement plan
and much more.

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WorldMags.net

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S H O T O N LO C AT I O N
AT B E V F R A N C I S
POWERHOUSE GYM,
S YO S S E T, N Y

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Brandon Lilly’s
revolutionary
strength program
will have you setting
new personal records
in just 10 weeks. Are
you ready to stop
screwing around and
get seriously strong?
STORY BYANTHONY YEUNG, C.S.C.S.
PROGRAM BY BRANDON LILLY
PHOTOGRAPHS BY EDGAR ARTIGA

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You’ll also rotate through different exercise varia-

tions for the bench press and deadlift each week to
correct weaknesses and help you blast through any
sticking points. For the bench, you’ll cycle through
a floor press, board press, and full bench press; for
the deadlift, you’ll cycle through one-inch deficit
pulls, two-inch block pulls, and four-inch block pulls.
TO BUILD STRENGTH AND SIZE, THERE IS NO Developing the Cube Method has allowed Lilly to
substitute for the big three: the back squat, the amass his monster total at a relatively young age
deadlift, and the bench press. Find a guy with a high for a powerlifter. (He’s only 32.)
three-lift total and it’s just about guaranteed that he “It’s a way to develop maximum strength, focus
will look like a beast. But how to get there—and be on hypertrophy, and allow for maximum recovery,”
that guy with the huge total—has always been up for he says.
debate. There are tons of great powerlifting pro- In addition to the three main lifting days, Lilly adds
grams—the Westside Conjugate Method, 5/3/1, and a fourth bodybuilding-style day each week to ham-
block periodization to name a few—but nothing quite mer weak links and, you know, actually look good on
like the Cube Method, a 10-week program developed top of being brute strong. In total, you’ll repeat the
by Brandon Lilly, a world-renowned powerlifter and three-week wave shown on page 115 three times for
owner of a three-lift total in excess of 2,000 pounds. a total of nine weeks, leading into the peak, the 10th
Most other powerlifting programs run each lift and final week of the program.
through the same level of intensity at the same After you finish your main powerlifting move for
time. For example, in Jim Wendler’s 5/3/1 program, the day, the remainder of your workout uses assis-
the big three build to a max simultaneously. You tance lifts to isolate weak links and mimic the main
follow that by a deload, or light week, then start
again. The deloads are required because the central THE CUBE METHOD
nervous system needs to recover before you reset DERIVES ITS NAME FROM
for the next wave.
Lilly’s Cube Method takes a major deviation from
THE ORIGINAL PROGRAM
this formula and never has you lifting very heavy
CHART THAT LILLY MAPPED
for more than one day in any week. For example, in OUT. WHEN HE DREW LINES
Week 1 of the Cube Method, you’ll squat heavy on TO CONNECT IDENTICAL
Monday, perform lighter rep work for the bench on WORKOUTS, IT FORMED
Wednesday, and perform explosive work for the A CUBE.
deadlift on Friday. In Week 2, you’ll still squat on
Monday, but you’ll do explosive work with lighter lifts. For example, use skull crushers to improve your
weight. Meanwhile, Wednesday’s bench session is triceps strength on the bench press or use front
heavy, and Friday’s deadlift workout is for reps. squats to target your quads for the back squat. “If
“Each week, you have only one dedicated heavy you just keep pounding heavier weights, you’ll never
day in excess of 85% of your max,” Lilly explains. get that isolation,” Lilly says. He also advises that
This keeps you fresh and prevents overuse injuries. the accessory movements shouldn’t be tremen-
G RO O MIN G BY VA L IS S A YO E

And if you have a heavy squat workout in one week, dously heavy. “Make accessory work, work for you,”
the Cube automatically shifts you to an explosive he says. “Keep the rep range between six and 12.”
squat workout—the lightest workout of all—in the Finally, he urges to keep these keys in mind: Never
next week to give you a deload without actually de- miss a rep, treat every workout equally, and the only
loading. “It’s a way to always keep the train moving PRs that matter are the ones you set on your final
forward without having to slow down,” Lilly says. and 10th week of each cycle. If you don’t compete in

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BARBELL
ROW
Tense your core
muscles to keep
your torso stable
in the bentover
position. Row the
bar into the base
of your sternum
and hold it there
for one second.

powerlifting, create a mock meet.

THE CUBE METHOD
But does the Cube Method really get results? “I’ve
got nine men who have run the Cube Method and WEEKLY BREAKDOWN
have totaled 2,000 pounds or more,” Lilly says. “I’ve
got 11 girls who’ve hit more than 1,000 pounds.” Heavy Day 1: 80% x 2 reps x 5 sets
Lilly says that with just one 10-week cycle, the av- Heavy Day 2: 85% x 2 reps x 3 sets
erage gains for a male are 36 pounds on the squat, Heavy Day 3: 90% x 1 rep, 92.5% x 1 rep, 95% x 1 rep
22 pounds on the bench, and 43 pounds on the
deadlift. And while other powerlifting programs have Rep Day 1: 70% x 8 reps x 1 set
you chase PRs throughout the training cycle, the
Rep Day 2: 80% x 6 reps x 1 set
Cube Method has you focus on slow, steady gains
so that you peak when it counts: meet day. Rep Day 3: 85% x 2 reps x 1 set
“My best piece of advice,” Lilly advises first-
timers, “is to be honest with yourself, scale your Explosive Day 1: 60% x 3 reps x 8 sets
numbers back a bit, and always chase technique Explosive Day 2: 65% x 2 reps x 6 sets
over a number on the bar.” The number will come. Explosive Day 3: 70% x 2 reps x 5 sets

EXAMPLE CUBE
MAIN LIFTS ACCESSORY LIFTS
CAN BE SUBBED IN ON ANY DAY

DOES NOT INCLUDE DAY 4 (SEE PAGE 119). FOR THE SQUAT AND DEADLIFT FOR THE BENCH

M O N D AY W E D N E S D AY F R I D AY
S Q UAT BENCH DEADLIFT Snatch-grip Leg Curl Close-grip Bench
Deadlift Leg Press
Week 1 Heavy Repetition Explosive Skull Crusher
Barbell Row Good Morning
Week 2 Explosive Heavy Repetition Biceps Curl
Front Squat
Week 3 Repetition Explosive Heavy Upright Row

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GOOD
MORNING
Hold a barbell
across your traps,
tense your core
muscles, and bend
your hips backward,
sticking your butt
out behind you. Get
as low as you can.

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UPRIGHT ROW
Pull a loaded barbell as
high as you can, flaring
your elbows out to the
sides as you pull up.

CLOSE-GRIP
BENCH PRESS
Set your hands inside
shoulder width and
keep your elbows
close to your body as
you lower the bar.

EXAMPLE 3-WEEK WAVE

WEEK 1
SQUAT: HEAV Y SETS REPS % BENCH PRESS: R EP SETS R EPS % DEADLIFT:
EXPLOSIVE SETS R EPS %
Squat 5 2 80 Incline
Bench Press 1 8 70 Deadlift 8 3 60
Good Morning 3 8
Incline DB Press* 2 20 4" Block Deadlift
Leg Press 3 20 with Snatch Grip* 3 12 50
Close-grip
Walking Lunge 3 12 Bench Press 3 12 Close-stance
Squat 3 8
Back Extension 1 60 Band Pec Flye 3 15
Barbell Shrug 3 12
Leg Curl 2 50 Triceps
Pressdown** 1 100 Back Extension 1 50

Military Press 3 12 Lat Pulldown 4 15

*Choose a weight that would cause you *Blocks can be substituted with pins set
to fail at 23 reps. to midshin in a power rack.
**As many sets as needed.

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EXAMPLE 3-WEEK WAVE BARBELL
CURL
WEEK 2 Many powerlifters
mistakenly neglect
SQUAT: EXPLOSIVE SETS REPS %
biceps, which help
Squat 8 3 60 stabilize the bench
and military press.
Reverse
Band Squat* 1 2 80
Olympic
Squat** 5 5
Leg Press 4 15
Reverse
Hyperextension 3 12
KB/DB Swing 3 15
*Hang a pair of bands from the top of
a power rack, looping them around the
ends of a loaded barbell. The bands will
unload some of the weight in the bottom
position of the lift, helping you accelerate
out of the hole more quickly.
**Stand with your feet shoulder-width
apart or a bit narrower; squat as low as
possible (below parallel) while staying
upright.
BENCH PR ESS: HEAV Y SETS REPS %

Floor Press* 5 2 80
Bench 2 15 60-70
Lat Pulldown 3 12
Band
Pressdown 4 25
DB Shrugs 3 15
Military Press 3 12
*Set the bar low to the floor on a power
rack and lie underneath it. Take the bar
out of the rack and lower it until your
triceps, not your elbows, touch the floor.
Pause and then press back up.
DEADLIFT: REP SETS REPS %

Deadlift from
1" Deficit* 1 8 70
4" Block Pull** 2 3 80
Safety-bar
Squat*** 3 8 50
Glute-Ham
Raise 4 10
Back Raise 1 50
*Stand on a 45-pound plate and perform
a standard deadlift.
**Rest the plates of the bar on four-
inch-high wooden blocks so that the bar
comes to just below your knees.
***Use a safety squat bar.

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MILITARY
PRESS
Shrug and push
your head forward
at the top.

LEG PRESS
Set your feet high
and lower to where
your knees are bent
90 degrees.

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EXAMPLE 3-WEEK WAVE
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WEEK 3
SQUAT: REP SETS REPS % BENCH PRESS: DEADLIFT: HEAV Y SETS R EPS %
EXPLOSIVE SETS R EPS %
Squat 1 8 70 Max Deadlift
Floor Press off Blocks* 5 2 80
Wide-stance (% based on
Squat 3 8 max bench) 8 3 60 Snatch-grip
Deadlift 2 8 65
Walking Lunge 3 15 Incline
DB Press* 3 15 Dumbbell Row 3 10
Narrow-stance
Squat 1 50 135 lbs Band Dumbbell Shrug 2 20
Pressdown** 1 100
Abs Up-and-
(exercise of Standing DB
Military Press 3 10 down Plank** 1 50
your choice)* 60
*Set the bar on four-inch blocks or on
Band Flye 3 15
*As many sets as needed. the spotter bars of a power rack with the
Abs bars set to midshin level.
(exercise of **Hold the plank position for 10 seconds,
your choice)** 50 rest for two seconds, and repeat for 50
*Choose a weight that would put you reps. Do as many sets as needed.
close to failure at 15 reps.
**As many sets as needed.

SNATCH-
GRIP
DEADLIFT
Set up with your
hands out wide.
This works your
lats, rhomboids,
and traps hard.

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FRONT
SQUAT
Keep your
elbows as high
as possible;
this will help
you balance
the bar.

ALL WEEKS
DAY 4
DESIGN YOUR OWN BODYBUILDING WORKOUT.

LILLY SAYS: “This day is totally com-

mitted to bodybuilding. I always do
three lifts before anything else. These
lifts are the military press, biceps curl,
and calf raise. Then I pick three to four
body parts that need work, and I pick
one exercise for each. So, on a given
Day 4, you may have six to seven ex-
ercises, for a total of 18 to 35 sets de-
pending on how you feel. Learn to trust
your body. Weight is not important on
this day—just go in and get the work
done quickly. Thirty to 45 minutes is
all you should need to complete the
SKULL CRUSHER workout. Break a sweat, keep the rest
Lower the bar to the top of your head. When
periods brief, and if you like, do super-
you press up to lock the bar out, your arms
should be 45 degrees from your body. sets, giant sets, or one big circuit.”

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SAILOR
STRENGTH
Popeye was right.
Swedish researchers
discovered that nitrates—
naturally occurring compounds
found in spinach—work
to improve muscular
strength.

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A small meal in between TEX-MEX
PIN-
big meals can stoke your WHEELS
metabolism and keep your Who says pinwheels
are just for school
muscles growing—but lunch boxes? This
superfast grown-up
only if it’s got all the right version has it all: a
good amount of
macros. Fuel your body protein, plenty of
fat-fighting fiber
smarter with these five (gracias, pinto
beans), and a little
quick and easy snacks. kick from the pickled
jalapeños to wake up
BY MATTHEW KADEY, M.S., R.D. your taste buds.
PHOTOGRAPHS BY TRAVIS RATHBONE SERVES 4

1½ cups fat-free refried

beans
4 (8-inch) whole-grain
tortillas
4 oz shredded cheddar
cheese
¼ cup pickled jalapeño,
sliced
4 cups baby spinach

1. Spread an even amount of

the refried beans on each
tortilla, leaving about ½ inch
from the edge open. Sprinkle
an even amount of the
cheese and jalapeño over
the beans. Top with spinach
and roll tightly.
2. Slice into 1-inch pieces
and spear each pinwheel
with a toothpick to hold
together.

PER SERVING
309 15g
CALORIES PROTEIN

31g 13g
CARBS FAT

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 WorldMags.net
POP
SECRETS
While the golden popcorn
at the multiplex is a calorie
bomb, researchers found that
plain popcorn is a rich source
of many of the same disease-
fighting antioxidants
found in fruits and
vegetables.

JERKY
TRAIL MIX
You don’t have to be lost in
the woods to reap the
benefits of this riff on trail
mix. Jerky cranks up the
protein numbers, while the
hunger-quelling healthy fats
in the nuts help tame any
vending-machine temptation.
Plain popcorn provides
antioxidants and fiber.
SERVES 6

4 cups plain, air-popped popcorn

4 oz jerky, chopped
½ cup unsalted roasted almonds
½ cup unsalted roasted cashews
¼ cup unsalted shelled pumpkin
seeds (pepitas)
⅔ cup dried cherries
⅓ cup unsweetened dried
coconut flakes

1. Place all the ingredients in a large

Calories Count container and toss to combine. Divide
mixture among sandwich zip-top bags
The most energy-dense snack in this for transport.
feature is the Jerky Trail Mix, which
PER SERVING
clocks in at 311 calories. Cap any snack
311 15g 30g 16g
CALORIES PROTEIN CARBS FAT

122 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 FOOD STYLING BY ROSCOE BETSILL
 WorldMags.net

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SNACK ATTACK

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LOG
LIFT
Nutty-sweet almond
butter delivers a powerful
mixture of artery-friendly
monounsaturated fat, protein,
and the bone-strengthening
trio of magnesium, calcium,
and phosphorus.

ANTS ON
A LOG
This manly version of a
childhood favorite is a
perfect way to sneak more
whey protein into your diet.
The fact that it takes about
10 seconds to prepare
doesn’t hurt, either.
SERVES 4

½ cup almond butter or natural

The Rules of Snacking peanut butter
To make your snacks work harder for you when bridging ⅓ cup plain or vanilla whey
the gap between meals, take heed of these guidelines. protein powder
1 tbsp honey or pure maple syrup
KEEP IT LIGHT: EAT CLEAN: PLAY THE
½ tsp cinnamon
Remember, it’s a Snacking is an CLOCK: To avoid
4 full celery stalks
snack, not a meal. opportunity to packing on fat,
¼ cup dried cranberries
So cap calories at work toward your most of your
about 350. daily macros and snacking calories
1. In a bowl, stir together
get the right should come
nut butter, protein powder, honey or
UP THE vitamins, minerals, midmorning and
maple syrup, and cinnamon.
PROTEIN: and fiber into your midafternoon. Try
2. Stuff the grooves of the celery with
To keep muscle diet. But this will to limit late-night
the nut-butter mixture and top with
growth going in happen only if you snacking to only
cranberries. Slice each celery stalk
full force all day stick to whole items rich in
into thirds.
long, be sure foods and avoid the protein, such as
your snacks packaged crap that cottage cheese.
contain some dumps unwanted PER SERVING
quality protein. calories and 265 13g 21g 17g
Shoot for at least synthetic ingredi- CALORIES PROTEIN CARBS FAT
8 grams. ents into your gut.

124 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

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SNACK ATTACK

WorldMags.net PB&J BLINI

This twist on PB&J will
take you right back to the
playground. Blini are small
pancakes that can be
FLOUR transformed into transport-
POWER able mini nut-butter-and-jam
Ground from whole sandwiches for those times
almonds, almond flour is when you’re feeling peckish.
packed with heart-healthy Also try stuffing them with
monounsaturated fat and a smear of cream cheese.
vitamin E while also
SERVES 5
containing an impressive
1-to-1 protein- ½ cup whole-wheat flour
to-carb ratio. or oat flour
½ cup almond flour
½ tsp baking powder
½ tsp baking soda
Salt
2 large eggs
½ cup plus 2 tbsp milk
1 tbsp oil or butter
¼ cup natural peanut butter
or almond butter
¼ cup low-sugar jam
of choice

1. Combine flours, baking

powder, baking soda, and a
pinch of salt in a large bowl.
In a separate bowl, gently
beat eggs and stir in milk.
Add wet ingredients to dry
ingredients and stir until
smooth. Let batter rest
10 minutes.
2. Heat oil in a skillet over
medium heat. By the
tablespoonful, drop batter
into pan and cook until edges
begin to brown and bubbles
form on the surface, about
2 minutes. Flip over and cook
for 1 minute more, or until
golden brown on the bottom.
Repeat with remaining batter.
You should have about 20
mini pancakes.
3. Spread about 1 tsp each of
nut butter and jam on 10
pancakes and top with
remaining pancakes. Wrap
each blini sandwich in a piece
of foil for transport.

PER SERVING
277 11g
CALORIES PROTEIN

22g 17g
CARBS FAT

126 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015
 682% BETTER.
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SNACK ATTACK

WorldMags.net
CURRY
ROASTED
CHICKPEAS
A perfect alternative to a
potato chip craving, these
Curry Roasted Chickpeas
deliver satisfying crunch. You
can also sprinkle them on
salads for a healthy upgrade
to croutons. Each serving
delivers about 7 grams of
dietary fiber to keep you
feeling full until mealtime.
2. Place chickpeas in a large bowl and
SERVES 4 toss with oil. Add curry powder, salt,
2 (14 oz) cans chickpeas, drained and black pepper. Toss to coat HEART-
chickpeas with spice mixture. Spread
and rinsed
chickpeas out on a rimmed baking
FRIENDLY
2 tbsp canola oil or grapeseed oil Curcumin, the phyto-
1 tbsp yellow curry powder sheet and bake until crisp and golden,
about 40 minutes, stirring at least chemical that gives curry
½ tsp salt
twice for even toasting. Allow them powder its yellow hue, has
¼ tsp black pepper
to cool, and store in an airtight been shown to improve heart
1. Preheat oven to 400°F. Pat the container for up to 3 days. health by improving the
chickpeas dry with a paper towel or function of endothelium,
PER SERVING
clean kitchen towel. You want the the lining of blood
chickpeas to be as dry as possible 194 9g 20g 9g vessels.
so they get crispy. Remove any CALORIES PROTEIN CARBS FAT
loose skins.

Love Bites
These store-bought items prove that not all packaged snack foods are nutritional duds. Best of all, they taste great.

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better-for-you A welcome relief pumpkin seeds A hugely In addition to
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chips contain from overly are gussied up satisfying chewy being another
organic alternative to
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vegetables such lugging around a
ingredient: apple. these KIND bars from curry to grams of protein alternative,
as sweet glass jar, these
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come in savory basil to paprika. minus the MSG seaweed can
potatoes, beets, to-go packets let
flavors such as superseedz.com
make this reduce fat
and carrots. you rip one open
roasted jalapeño inventively absorption by
nakededge at any time to
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and honey flavored jerky up to 75%,
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bar contains 10 fruit—or squeeze kravejerky.com one study.
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128 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

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INCLINE
DUMBBELL
PRESS
Get a full stretch at
the bottom of the
move and then
squeeze your pecs
and hold for a
second at the top.

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In an era when the fitness industry

is trending toward shorter workouts and
fewer exercises, there’s something
to be said for occasionally bombarding
your muscles with a mega workload
to shock them into growth. This
four-week old-school high-volume attack
will leave your muscles begging
for mercy, but in the end they’ll be
bigger, harder, and more defined.

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HIGH-VOLUME ATTACK

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HEAVY-
BAG WORK
Proper strikes start
from your legs and
core. Keep your
muscles tight and get
the full weight of your
body behind each
punch you throw.

HE MOST for your buck. We’ve dedicated outlines here to sculpt an enviable,
dominant trend in plenty of space to that concept over finely detailed physique. By using
fitness is to pare everything down. the years, and there is no shortage pre-exhaust sets and dropsets, he
Make it simple. Less is more. At of programs if you’re trying to get in ensures that no muscle fiber will
least that’s the case most of the and out of the gym quickly. be left behind. Most exercises are
time. But what happens to the guy But if those short, concise pro- also accompanied by a suggested
who never pushes himself beyond grams have been your bread and but- rep range rather than a specific rep
the brink? The guy who stays ter for years—and you’ve plateaued— count. This variability makes each
within the confines of a program you might find Bill Sienerth’s workout unique and allows you to
that never drives him past a work- high-volume bodybuilding program choose the most appropriate weight
load he thought he was capable of? to be just what the doctor ordered to based on how you feel that day.
Oftentimes, he’ll stagnate and cease stimulate new growth. Are you ready to check your ego at
to make progress. Sienerth, a fitness model shown the door for the next four weeks? If
We understand the need to focus in the photos here and owner of a you can manage that, a bigger and
on the big lifts to get the most bang GNC store, used the program he better body is around the corner.

132 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

S H O T O N LO C AT I O N AT N P C WAREHOUSE, CARNEGIE, PA
WorldMags.net

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INCLINE
DUMBBELL
FLYE
Get a deep stretch
in the bottom
position, but keep
your elbows
slightly bent to
keep undue stress
off your shoulders.

THE WORKOUT
DAY I: CHEST
INCLINE DUMBBELL FLYE HAMMER STRENGTH MID CABLE CROSSOVER
Do 2 light pre-exhaust sets first, CHEST PRESS (FLAT) Do 1–2 light pre-exhaust sets in
with a rep range of 25–50. Do 2 light pre-exhaust sets in the range of 15–25.
SET REPS the range of 15–25. SET REPS

1 .................................................................... 15–20 SET REPS 1 ...................................................................... 15-20

2 ....................................................................... 12-15 1 ...................................................................... 15-20 2 ....................................................................... 12-15
3 ......................................................................... 8-12 2 ....................................................................... 12-15 3 .......................................................................... 8-12
4 ......................................................................... 8-15 3 .......................................................................... 8-12
LOW CABLE CROSSOVER
4 .......................................................................... 8-15 Do 1–2 light pre-exhaust sets in
INCLINE
the range of 15–25.
DUMBBELL PRESS HIGH CABLE CROSSOVER
Do 2 light pre-exhaust sets first, Do 2 light pre-exhaust sets in SET REPS
with a rep range of 25–50. the range of 15–25. 1 ...................................................................... 15-20
SET REPS SET REPS 2 ....................................................................... 12-15
1 ...................................................................... 15-20 1 ...................................................................... 15-20 3 .......................................................................... 8-12
2 ....................................................................... 12-15 2 ....................................................................... 12-15
3 .......................................................................... 8-12 3 .......................................................................... 8-12 PUSHUP
SETS REPS
4 .......................................................................... 8-15
3 ................................................................. Failure

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 HIGH-VOLUME ATTACK

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THE WORKOUT
DAY III: BACK
STRAIGHT-ARM
PULLDOWN
SET REPS

1 .................................................................... 25-50
2 .................................................................... 20-25
3 ..................................................................... 15-20
4 .......................................................................10-15
PULLUP
Initiate the WIDE-GRIP LAT
move by PULLDOWN
leaning back SET REPS
and retracting
your shoulder 1 .................................................................... 25-50
blades. This 2 .................................................................... 20-25
will help you
keep the focus 3 ..................................................................... 15-20
on your lats 4 .......................................................................10-15
and rhomboids,
where it 5 .......................................................................... 8-15
belongs.
BENTOVER BARBELL ROW
SET REPS

1 .................................................................... 25-50
2 .................................................................... 20-25
3 ..................................................................... 15-20
4 .......................................................................10-15
5 ...................................................................... 8-15*
*Add two drops after this, each totaling
20 reps.

MACHINE ROW
THE WORKOUT SET REPS
DAY II: LEGS 1 ..................................................................... 20-25
2 ..................................................................... 15-20
LEG EXTENSION LEG PRESS
SET REPS SET REPS
3 .......................................................................10-15
1....................................................... 40-50 1.................................................................... 20 4 ...................................................................... 8-15*
*Add two drops after this, each totaling
2 ..................................................... 25-50 2 .................................................................... 12 20 reps.
3 .................................................................. 20 3 .................................................................... 12
CLOSE-GRIP LAT
4 ......................................................... 12-15 4 ....................................................................... 8 PULLDOWN
5 ............................................................ 6-12 5 .................................................................. 20 SET REPS
6 ................................................. 40-50* HACK SQUAT 1 ...................................................................... 20-25
HAMSTRING CURL SET REPS 2 ..................................................................... 15-20
SET REPS 1.................................................................... 20 3 .......................................................................10-15
1....................................................... 40-50 2 .................................................................... 12 4 ...................................................................... 8-15*
2 ..................................................... 25-50 3 ....................................................................... 8 *Add two drops after this, each totaling
20 reps.
3 .................................................................. 20 4 .................................................................. 20
4 ......................................................... 12-15 CALF RAISES
5 ............................................................ 6-12 SETS REPS
6 ................................................. 40-50* 3 ................................................. 40-50*
*Use dropsets as needed to reach
this total.
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HIGH-VOLUME ATTACK

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THE WORKOUT
DAY IV:
SHOULDERS
WARMUP
With a pair of 5 to 10-pound
dumbbells, do one continuous
set of 30 lateral raises, 30
front raises, 30 rear-delt raises,
and 10 overhead presses.

DUMBBELL
LATERAL RAISE
SET REPS

1 ..............................................................20-30
2 .............................................................. 15-25
3 ................................................................ 12-15
4 ................................................................ 10-12
5 ....................................................................8-12
HAMMER MACHINE
SHOULDER PRESS
SET REPS

1 ..............................................................20-30
2 .............................................................. 15-20
3 ................................................................ 12-15
4 ....................................................................8-12
DUMBBELL REAR-DELT
RAISE
SET REPS

1 ..............................................................20-30
2 .............................................................. 15-25
3 ................................................................ 12-15
4 ................................................................ 12-15
5 ....................................................................8-12
DUMBBELL SHRUG
SET REPS

1 ............................................................. 20-50
2 ............................................................. 20-25
3 .............................................................. 15-20
4 ................................................................8-12*
5 ................................................................8-12*
*Add one dropset of an additional
20 reps.

DUMBBELL SHRUG
Shrugs should be heavy, but
again, you need to check
your ego. If you can’t hold
the top position (shown) for
two seconds per rep, the
weight is too heavy.

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REVERSE-
GRIP
PUSHDOWN
This pushdown
variant targets the
medial head of the
triceps, which most
workouts don’t
address directly.

THE WORKOUT
DAY V: ARMS
THE WORKOUT
CABLE PUSHDOWN
SUPERSET WITH
TRICEPS MACHINE PRESS
SUPERSET WITH
ABS &
CABLE CURL BICEPS MACHINE CURL CARDIO
SET REPS SET REPS
1 .................................................................... 30-50 Abs are done every day.
1 ...................................................................... 15-20 Perform the following
2 ....................................................................... 12-15 2 ....................................................................... 12-15 exercises as a circuit,
3 ....................................................................... 10-12 resting 30 seconds to a
3 ....................................................................... 10-12 minute between rounds.
4 ....................................................................... 10-12 4 .......................................................................... 8-10
SKULL CRUSHER CONCENTRATION CURL ABS
SUPERSET WITH SUPERSET WITH SET REPS
HAMMER CURL REVERSE-GRIP TRICEPS Standing Ab Crunch......15-20
SET REPS CABLE PUSHDOWN Lying Leg Raise ................. 25-30
1 ...................................................................... 15-20 SETS REPS
Hanging Leg Raise ........ 25-30
2 ....................................................................... 12-15 5 ..................................................................... 15-20
Plank........................................... 60 sec.
3 ....................................................................... 10-12
4 .......................................................................... 8-10 CARDIO
Do 30 minutes of steady-
state cardio every day of
the program. We like
hitting the heavy bag.

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Build a wide, round set of

shoulders—and burn fat—
with this unconventional,
no-press routine.

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BATTLING
ROPES
The Journal of
Strength and
Conditioning
Research reported
that the use of
battling ropes has
intensity markers
similar to those of
interval sprinting or
cycling. Ropes also
set your deltoids
ablaze. Chains
(pictured) may be
less ubiquitous
but offer similar (if
louder) benefits.

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STRAIGHT UP
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CABLE
UPRIGHT
ROW
Make this com-
pound move more
comfortable and
effective by using
a cable with a rope
attachment. This
constant tension
variation allows
for a long, smooth
range of motion
and a nice high pull.

“Press at all costs” has been

the name of the playbook for
boulder shoulders for as long
as men have lifted weights.
But every now and then it is
helpful to set it aside and try
another approach. Temporar-
ily suspending your use of the
GROOMING BY TERI GROVES

press will benefit you in two

significant ways: It gives your
joints a break from the heavy
stuff, and it allows you to
broaden your horizons with
some fresh moves.

140 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015 S H O T O N LO C AT I O N AT METROFLEX GYM, LONG BEACH, CA
WorldMags.net

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STRAIGHT UP SHOULDERS
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FACE PULL
Yes, rear delts are
last in this routine,
but the face pull
allows you to get
support for your
already scorched
rear delts from
your upper back.
It is a compound
movement for
your rear delts.
Hold each peak
contraction for
1-2 seconds.

While undoubtedly effective, cable station, which hold plenty THE WORKOUT
pressing can take a toll on the of the same benefits but with a
connective tissues of the shoul- smoother, more natural range of SHOULDERS
der joints. This is even more of motion. Then, after those more
E XERCISE SE T S REPS/ TIME
an issue if you’re using a barbell, traditional sets, you’ll do high-
which tends to leave you fight- volume, HIIT-inspired shoulder Upright Row 4–5 10–12 1
ing your body’s desired range of work using light dumbbells and Fortune Raise 3 3 min.2
motion. Besides that, it can get a battling ropes. The result is a Battling Ropes 3 Tabata3
little dull after a while. complete, sweat-soaked routine
Face Pull 3 15
In this program, you’ll use that heavily taxes each of the
1 Choose a weight that brings about failure at
moderate to heavy upright rows three deltoid heads while also the rep range listed. Rest no longer than one
with a rope attachment at a helping you get diced. minute between sets.
2 Set a timer for six consecutive 30-
second segments using a smartphone app or
Gymboss (gymboss.com). Alternate between
Barbell shoulder pressing can shadowboxing and dumbbell raise variations
for 30 seconds each for what amounts to
three straight minutes of work. Use three- to
damage the connective tissue of five-pound dumbbells, and focus on constant,
controlled movement. Rest no longer than
the shoulder joints and fight your one minute between rounds or sets.
3 Using your timer, perform these Tabata-

body’s desired range of motion. style, completing eight 20-second segments

of all-out work, each followed by 10 seconds
of rest. Alternate between two-handed slams
and alternating waves in each work segment.
142 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net
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 STRAIGHT UP SHOULDERS
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THE WORKOUT
FORTUNE
RAISE KEY
Choose from this menu to keep things
fresh in each round.
PUNCHES RAISES
FORTUNE RAISE Straight Front Raise
This shoulder gauntlet is a
frequent go-to for fighters Straight to 45 degrees Lateral Raise
in the stable of boxer Manny Overhead Rear-delt Raise
Pacquiao’s trainer and strength
and conditioning coach Justin Ground + Pound * T-to-Overhead**
Fortune (fortunegym.com). * Keeping your back flat, lean forward at
Shadowbox for 30 seconds the waist and throw alternating punches at
the ground.
holding dumbbells, focusing on
** Hold a pair of dumbbells at full extension
throwing brisk, straight punch- out to your sides, palms facing forward, arms
es. Alternate with 30 seconds’ forming a T with your torso. Elevate your arms
overhead in a wide arc until the dumbbells
worth of dumbbell raises. (See touch, and then lower them along the same
key for suggestions.) path, coming back to a T.

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 WorldMags.net
EVER DREAM OF BECOMING A

MEET ASUN
He’s a perfect example of why we do what we do.

“When I joined ISSA and officially became a Certified Fitness

Trainer, I was going through a huge career change. I was a
business analyst and hated my job. The money was good, but my
spirit was low. I quit my job, became a CFT, and never looked back!
It was one of the best decisions I made in my life.

Being an ISSA Certified Fitness Trainer has allowed me to travel, work

in other countries, work with some of my favorite celebrities, be on
television, and connect with hundreds of great people.

Through fitness, I am able to inspire others and help change their lives
by getting the results they look for. During my fitness career I have

r a p hy
received many certifications through ISSA, as steps in my fitness journey.

Ph oto g
I decided to start my own company called “Upscale Fitness” and have
dedicated myself to becoming a “Fitness Professional”.

a nt i
o Z i nn
S. Asun Peterson, ISSA CFT, SSN, SSC, SET

sar i
Ro
upscale-fitness.com

ACCREDITED PROGRAMS METHODS OF STUDY ISSA FAST FACTS

• Personal Trainer Certification Self-Paced: Study at home at your • For over 25 years, ISSA has provided
• Fitness Nutrition own pace fitness education to over 180,000
students and trainers in 92 countries
• Exercise Therapy Guided Study: Structured study track
with virtual classroom and lecture series • Surveys show that the personal
• Strength and Conditioning
training industry has a high degree
• Youth Fitness Degree Track: 10-week undergraduate of job satisfaction and is one of the
online course with weekly lectures, fastest growing industries
• Senior Fitness
dedicated professor, and guided
• Associate’s Degree in Exercise Science classroom discussion • ISSA provides no-cost educational
with an Emphasis in Personal Training support to all of its students, even
after program completion

Call 1.800.892.4772 • 1.805.745.8111 (intl)

or visit ISSAmuscle.com mention mf1502
ISSA • 1015 Mark Ave • Carpinteria, CA 93013
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FOR YEARS, the standard growth. You can take in up to two
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150 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

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Muscle & Fitness
WorldMags.net
2015 Editorial Survey
Hello, readers. We want to hear from you! Tell us how
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LAST SET
WorldMags.net
Lend a Hand
Muscle & Fitness (ISSN
0744-5105) (Vol. 76, No. 2)
is published monthly except
combined December/January
and July/August issues each
of which counts as two of
twelve in an annual subscrip-
tion by Weider Publications
The newcomers in your gym are looking for a LLC., a division of American
Media, Inc., 4 New York Plaza,

reason to quit. Don’t be one of them. BY MATT TUTHILL 4th Fl., New York, NY 10004.
Periodical Rates Postage Paid
at the New York, NY, Post Of-
fice and at additional Mailing
IT HAPPENS AT the start ask questions, and in turn right, to educate him that offices. Copyright © Weider
Publications, LLC 2015. All
of every new year. Motivated never learn that they’re machines don’t burn fat— rights reserved. Canada Post
International Publications
by a New Year’s resolution, being disruptive to others— effort does—and suggest a Mail Sale Agreement No.
40028566. Canadian B.N.
or perhaps lured by a deal on and worse, that their few interesting things that 89579 2885RT. Copyrighted
a membership, first-timers workouts suck. When a would make the best use of under the Universal Copyright
Convention and Interna-
flood gym floors throughout newbie does muster the that effort. tional Copyright Convention.
Copyright reserved under
the country. For those of us courage to ask a question, it Newcomers who observe the Pan-American Copyright
Convention. Todos derechos
with a focused, efficient can be laughably ridiculous, you are going to figure out reservados según la con-
routine, these newcomers like this gem that a new quickly that you know what vención Pan Americana de
Propiedad Literaria Artística.
tend to gum up the works, member actually asked me you’re doing and realize that Subscription rate is $42.97
for (1 yr) 12 issues in U.S.A.
taking too long on most one January when I was a they don’t. This fact alone is In Canada (1 yr) 12 issues $
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machines, circuit-training personal trainer: “Which one going to be intimidating to a Canada (1 yr) $91.97 U.S.
Orders outside of U.S.A. must
across multiple pieces of of these machines burns the lot of people—and that’s be prepaid in U.S. funds.
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It can be frustrating it for what it was: an When you do get a service alerts us that your
because most of them won’t opportunity to steer the guy ridiculous question, I’d magazine is undeliverable, we
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gym. So many of them are Weider Publications, LLC and
going to quit on their own American Media, publisher of
Muscle and Fitness, does not
without any good reason. promote or endorse any of
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Don’t be one more reason vertised by third-party adver-
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reason they want to LLC or American Media Inc,
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come back. claims made in conjunction
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Tile Trademark registered in
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Follow him on Twitter: Lebanon, and China. Printed

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158 MUSCLE & FITNESS FEBRUARY 2015 WorldMags.net

WorldMags.net

WorldMags.net
 HAFTHÓR’S
STAR POWER REAL-LIFE
WorldMags.net STATS
HEIGHT
WEIGHT
6'9"
400 lbs

Mountain
SQUAT 793 lbs
DEADLIFT 925 lbs
LOG LIFT 424 lbs
BENCH PRESS 507 lbs

Muscle
HAFTHÓR
BJÖRNSSON plays
a character called
the Mountain—the
strongest man in Game
of Thrones’ fictional
world of Westeros. All
he had to do to get the
part: become one of the
strongest men on earth.
When casting directors are looking
for a guy who can believably
crush a man’s skull with his bare
hands, there are only so many
places they can look—the strong-
man world being one of those few
places. It was there that they
found Hafthór Julius Björnsson, a
world-renowned strongman with
staggering totals and the brutal
look of a man who could do all the
necessary skull-crushing—which,
of course, he did in an infamously
gory fight scene for Season 4.
Filming the scene, choreo-
graphed by legendary sword
master C.C. Smiff (of Gladiator
fame), was no less brutal than
the battle’s graphic outcome.
Björnsson fought his way through
“retake after retake” while
wielding a 5½-foot blade and
wearing heavy armor in the heat
of a Croatian summer. Smiff Poisoned
likened Björnsson’s experience to but not dead, the
“fighting in a wok.” Mountain will return
“I put myself under a lot of in Game of Thrones
HBO/EVERETT COLLECTION

pressure to get it right,” Björnsson Season 5,

says. “I was concerned I wouldn’t premiering this
spring.
get it 100%, but once we were
actually doing it, all the prepara-
tion and training came together. I
love the end result.”

160 MUSCLE & FITNESS WorldMags.net

FEBRUARY 2015
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