Download - Muscle & Fitness - May 2014 USA
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MAY 2014 Display until May 26, 2014
MuscleandFitness.com
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MAY 2014MAY 2014
PAGE
104
Meet Clive Standen, who plays the ruthless warlord Rollo Lothbrok
on Historys Vikings. Get an exclusive look
at his unorthodox training regimen.
FEATURES28 COVER STORY
This months cover model, Brian Casad, wasn t always ripped. Find out how he went from fat to fitand how he trains to stay that way.
92 TORCH YOUR FAT
We give you the foolproof training formula to burn up to a pound of fat every week.
114 SEVEN-
MINUTE MEALS
Gourmet muscle builders from Chef Robert Irvine.
122 PUMP UP
THE VOLUME
The high-volume approach to huge pecs and arms.
132 DIET TRAPS
The nine worst pitfalls you need to avoid to keep your physique goals on track.
142 STRAIGHT
UP ABS
Old-fashioned punishment for your six-pack.
ON THE COVER: Brian CasadPhotographed by Per Bernal
THIS PAGE: Clive StandenPhotographed by James Michelfelder & Therese Sommerseth
SECTIONS39 EDGE
Hugh Jackman s X-Men: Days of Future Past workout, the hottest new gym gear, plus the beautiful Arianny Celeste.
59 TRAIN
The ultimate suspension trainer workout, triceps training with Mike OHearn, plus when you need to deload.
83 EAT
The best fruits to eat post-workout, why whole beets need to be a part of your diet, and a mushroom recipe that builds muscle.
149 SUPPS
We put banned substances under the microscope and present our stacks and supps of the month.
IN EVERY ISSUE
14 Arnolds Page
16 From the Chairman
18 Editors Page
22 Hot List
166 Advisory Board
168 Last Set
1 2 M U S C L E & F I T N E S S
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D o i n g W h a t M a t t e r s M o s t
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1 4 M U S C L E & F I T N E S S M A Y 2 0 1 4
ARNOLDS LETTER
Yours in Iron,
Arnold Schwarzenegger
DO YOU HAVE A QUESTION FOR ARNOLD? ASK IT ON THE MUSCLE & FITNESS FACEBOOK PAGEFOR A CHANCE TO SEE IT ANSWERED IN PRINT HERE.
When you were starting your movie career, how did you convince directors to take a chance and cast you?MILES B., VIA FACEBOOK
TERMINATE STEREOTYPES
world that I was here to stay. It was the rst role I played where I got to keep my clothes on (except for my rst scene, where I arrive in 1984 naked!). For once my body was just an accessorypart of my character, but not dening it. When I did speak, I used my Austrian accent to my advantage: My me-chanical voice further reinforced the idea that the Terminator was a machine.
Whether your ambi-tion is to use your body to launch a movie ca-reer, as I did, or simply to give you an edge in life, just remember that it wont get you there alone. Show people that you dont just work outyou have many wide-ranging interests and abilities that allow you to play a variety of rolesor handle di-verse responsibilities.
Building muscle also strengthens charac-ter and sharpens the mind, so use those to your advantage as well. Thats the route to success.
I decided early in my body-building career
that the muscle I was gaining would allow me to play heroic charac-ters like Hercules, just as my idol Reg Park had done. Unfortunately, Hollywood didnt under stand my plan as clearly as I did, and it took a lot more effort to break out. I spent many hours working on my English, learning to enunciate on camera. I remember reciting The ne wine grows on the vine as a homework assignment. Of course, I needed to take acting lessons and network in Hollywood, too.
The point is, a muscular body wasnt enough. In fact, it was an obstacle. Casting directors wanted me to play bouncers or military gruntsnot leading roles. I had to show that I could speak, act, and be funny and charming just like other actors. I knew that muscles would get me noticed in Hollywood, but to be the box-office at-traction I envisioned, I had to have the total package.
Conan the Barbarian
was my rst hit action lm, but I think The Terminator showed the
How to turn muscles into movie
stardomor life success.
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FROM THE
CHAIRMAN
1 6 M U S C L E & F I T N E S S M A Y 2 0 1 4
WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDavid Pecker
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PRINTED IN USA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.
The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualied health care practitioner.
EDITORIAL
EXECUTIVE EDITOR Arnold Schwarzenegger
MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS Brian Good
GROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S.
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I DONT HAVE TO tell any of my fellow East Coasters that its been a long, cold winterthe kind that turned our morning routines of hitting the gym into a grind. While Im condent that Muscle & Fitness readers, dedicated as they are, thumbed their noses at Old Man Winter and got the job done, Im sure I speak for all of us in saying that spring couldnt come soon enough.
Spring is a time of renewal and transformation. We see it all around us: Bare branches are sprouting new leaves, and coats and scarves are being swapped out for T-shirts and shorts. And so, now is the perfect time to bring you the amazing story of May cover model Brian Casad, who transformed himself from clinically obese to tness icon by way of a carefully designed workout, a smart diet plan, and an admirable amount of focus and dedication.
Brians is a story I felt was worth telling in M&F, both for the road map he brings to readers looking for a proven plan to get in optimal shape, and for the inspiration he provides. After all, Brian isnt a pro athlete or movie star with a celebrity trainer and personal chef. Hes a guy like usbut one with a great story to tell and a physique to which we can all aspire.
I hope the takeaway of Brians tale, and indeed of this entire magazine, is
With the arrival of spring comes
a chance to redene yourself.
that the power to change is within us all. As Ive written in the past few issues, weve endeavored to make our own changesones youll notice in this very issue, like a clean, fresh design, more coverage of a wider range of training protocols, and a renewed focus on the tness lifestyle.
For Brian Casad, the desire for change came from a dissatisfaction in how he felt and how he looked. For Muscle & Fitness, change grew out of our desire to bet-ter serve you, our reader, and to help bring others like you into the tness fold.
Whats your motivation for change? Are you looking to lose fat? To add muscle? To become tter, stronger, or more athletic? Whatever it may be, rest assured youll nd the keys to effecting that change right here, in the pages of the new, improved Muscle & Fitness.
P E R B E R N A L
CHANGE IS IN THE AIR
The formerly flabby Brian Casad is the
ultimate M&F success story.
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EDITORS LETTERFOR MORE ARM-TRAINING TIPS, GO TO
MUSCLEANDFITNESS.COM.
P E R B E R N A L1 8 M U S C L E & F I T N E S S M A Y 2 0 1 4
More Power to You,
Shawn Perine Editor-in-Chief
[email protected] Twitter: @shawnperine
MY BICEPS ARENT BIG, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spi-der curls. I cant offer much help in the genetics department (talk to your par-ents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a exed biceps.
Spider curls were a favorite exercise of bodybuilding legends ranging from Steve Reeves to Vince Gironda to the recently departed Larry Scott, and for good rea-son: Theyre as intense a biceps isolation exercise as has ever been invented. If you havent tried them, you only need to do a few reps to understand this to be true.
Back in the day, most gyms had spider curl benches, but theyre much harder to come by in 2014. A spider curl bench is similar to a preacher curl bench, except the armrest pad lies perpendicular to
the oor rather than at a 45-degree angle; and, in the case of the original bench, there was often a long, narrow pad behind it on which youd lay your torso, stomach-down. Odds are your gym doesnt have a spider curl bench, but it may have a preacher curl bench thats padded on both sides of the armrest. If so, youre good to go. In fact, thats exactly the kind of bench Im using in this photo.
To do the spider curl, lean over the preacher benchs armrest, hanging your upper arms off the back so theyre perpendicular to the oor. You can posi-tion a barbell on the seat of the bench, have a spotter hand it to you, or, if youre coordinated, lift it over the bench and get your elbows in position. Hold the barbell (cambered or straightyour call) with hands at a comfortable width. A narrower grip more directly isolates the outer head, while a wider grip hits the inner head.
When you curl the bar upward, make sure to keep your shoulders down and
When we post this photo on Facebook, steroids and Photoshop will be the first comments. There could be no greater compliment for a natural lifter.
ALONG CAME A SPIDER (CURL)Try this unique exercise to peak your biceps.
back as you push your hands forward, away from your shoulders. The idea here is to remove the shoulders from the equation as much as possible. As for the range of movement, dont go completely to the top, as youll lose tension there, and dont lower the barbell completely to the bottom, as curling from this posi-tion puts stress on the elbows. I like to stay within the middle three-quarters of a full range for optimal tension, exing hard at the top of each rep.
If youre doing them right, you should get a noticeable pump from spider curls, partly because, by pinning your arms to the bench, youre restricting blood ow. Aim for higher reps on these between 10 and 20.
As always, I encourage comments and questions. Feel free to tweet me your thoughts on the spider curl, and let me know if you like them as much as I do!
-
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THE ULTIMATE ONLINE RESOURCE FOR YOUR TRAINING NEEDS.MUSCLEANDFITNESS.COM
Of course, we tweet, too. Check out our daily updates by following us at: @muscle_fitness.
Like us at facebook.com/muscleandfitnessmag and interact with millions of other fans just like you.
7 FITNESS APPS
THAT WILL KEEP
YOU ON TRACK
Its a mobile world,
and the tools at
your disposal are
deeper than ever.
We chose the best
apps that help
you track your
nutrition, gain a
competitive edge,
and take it the
extra mile.
muscleandfitness .com/fitapps
HOW TO
TRAIN
HARD AT A
COMMERCIAL
GYM
You may pick things up and put them down, but youre no lunk. If a major chain is your only hope for staying t, these tips will help you stay focused and avoid gymtimidating the management.
MOBILE
ONLINE
SOCIAL MEDIA
THE
SHAKEDOWN
BEGINS
Each week, training director Sean Hyson runs you through quick, easy recipes that give your protein shake an additional nutritional punch along with great avor and ideal macro counts. Each shake comes in at fewer than 500 calories and requires just a handful of healthy ingredients you can nd at the supermarket.
1,000 NEW WAYS TO WORK OUTYou now have your own personal trainer at your ngertips with our new exercise videos section. Browse hundreds of individual exercises to check your form, nd advanced variations, and take part in our weekly trainers challenge.muscleandtness.com/workouts/exercise-videos
TRAIN BY BODY PART TRAIN BY EQUIPMENTTRAIN BY SKILL
Choose exercises that corre- spond to your skill level: beginner,
intermediate, or advanced.
An additional lter allows you to combine skill level with the body parts youre
training. Above: advanced shoulders.
Lastly, you can lter exercise videos by equipment, whether you have access to only kettlebells, a TRX, or a full gym.
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2 0 M U S C L E & F I T N E S S M A Y 2 0 1 4
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HOT LIST WHAT YOU SHOULD KNOW THIS MONTH
Shocking your muscles with new workouts keeps gains
coming. Former Navy SEAL Phil Blacks clever creation,
FitDeck, takes the concept to the next level. Just draw
a card with a random exercise on it, and complete the
prescribed reps. Can you keep up? fitdeck.com
TRAIN
THE GAMES BEGIN
SPARTANS!Joe De Sena, CEO and co-founder of the Spartan Race, wrote a manifesto for bold living: Spartan Up! A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life. Its out May 13.
HEALTHIEST STATES
Adults living in Vermont are the most likely in the U.S. to report exercising at least three times a week for at least
30 minutes, according to a Gallup poll (see below). Delawarenot so much.
MAY 16
MAY 23
TENNESSEEDELAWARE VERMONT
Increase in total GH secretion after two-hour aerobic exercise,
according to Medicine & Science in Sports & Exercise.
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ER
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V/X
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PR
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S/C
OR
BIS
; KIM
BE
RL
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FR
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CH
; JU
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MOUNTAIN TREK
GODZILLA
X-MEN: DAYS OF FUTURE PAST
Removing temptation and
distraction is often a far
greater obstacle than mus-
tering the will to train. Thats
where Mountain Trek comes
in. The luxury spawith
locations in British Columbia
and Baja Californiaprovides
a guaranteed healthy vaca-
tion, with organized all-day
hikes through a pristine slice
of nature; group-exercise
sessions; and a menu
comprised entirely of clean,
gourmet-quality food.
TRAIN
WATCH
RE
AD
ESCAPE
Think youre big? Not as big as
this guy. The latest Godzilla flick
starring Breaking Bads Bryan
Cranston debuts this month
alongside X-Men: Days of Future
Past, with the First Class cast
teaming up with Jackman, et al.
Are Cranston and Godzilla the new Odd Couple? Find out May 16.
Learn more about a getaway for yourself, or someone in your life who could use the ultimate jump-start, at mountaintrek.com.
Meet
your new
treadmill.
Down and
out on
muddy hills.
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COVER MODEL BRIAN CASAD TOOK
AN AVERAGE PHYSIQUE AND MADE
IT EXTRAORDINARY, ONE MEAL AND
ONE WORKOUT AT A TIME.
AFTER SHOCK
BY JOE WUEBBEN PHOTOGRAPHS BY PER BERNAL
-
3 0 M U S C L E & F I T N E S S M A Y 2 0 1 4
Brian Casad was a typical young Ameri-can in early 2011. Everything about his existence qualied as normal in todays society, which is what makes it so scary.
He was out of college, 26 years old, and in the real world. He worked a 40-hour-a-week desk job as a real estate tax consultant in Kansas City, KS. Nearly every day hed go out to lunch with his co-workers and eat whatever looked ap-petizing on the menua huge burrito at a Mexican spot, three or four slices of pizza at the Italian joint, a Reuben or patty melt with fries at the sandwich shopyou name it. When lunch was over, hed go back to his desk feeling so lethar-gic his productivity went out the window.
I couldnt get any work done at all in the afternoon because I felt so tired, says Casad. I found myself falling asleep at my desk. It wouldnt matter how much sleep Id gotten the night before.
After leaving the office, Casad would hit the gym for his daily workout. A social guy, hed chat with his buddies between sets, most of the time doing more talking than actual lifting.
Ive always been kind of religious about working out, says Casad. But back then it was more about trying to push heavy weight. My rest periods were pretty long, and a lot of times in my workout the most Id get in were three or four different exercises.
BEFORE Back in the day, Casad lifted regularly, but his work-outs lacked intensity and he ate poorly.
I wouldnt get much done.Following his workout, it was din-
ner at Chipotle or a couple of chicken burritos from Taco Bell or a bowl of pasta at Noodles & Companymeals he believed to be healthy. Hed go home and maybe snack a little bit before bed. For breakfast the next morning, hed eat either leftovers from the night before or nothing, or maybe hed grab something from the vending machine at work.
This was his lifestyle, and it showed in his physique. He was 6' tall and 230 pounds, with a beer gut and a thick necka typical American look.
Does his story sound familiar? It should. You work with guys like this,
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CLEAN
& JERKCasad uses a mix of Olympic and bodybuilding moves for an athletic look.
CARDIO
BOXINGFour days per week, Casad hits the heavy bag for 45 minutes to an hour.
you have friends or family members like this, or perhaps you are this guy. What makes the story so scary isnt that so many people could be Brian Casad circa 2011out of shape and on the path to obesity and chronic illnessbut that so many people are.
Heres the problem: All these Casad look-alikes think theyre doing healthy things: going to the gym three or four days a week, eating foods that seem nutritious because theyre fat-free or whole wheat or natural.
Thats the thing people have wrong, says Casad. They really dont know whats healthy and whats not healthy.
DURINGIn early 2011, Casad decided to make a change. He was tired of his daily routine, of going through the motions at the gym, and of being overweight.
Brian Casads training program
has been an evolving process.
When his physique trans-
formation started in early 2011,
he was doing the old standard
3 sets of 10 on nearly every exer-
cise and taking plenty of rest
between sets. His training
intensity and volume were low,
and his exercise selection
was limited.
In contrast, what you see here
is Casads current program,
which he calls an athletic
bodybuilder approach. Keep in
mind that he didnt adopt these
workouts overnight. He
gradually increased volume
and intensity over time; so if
youre just getting started on a
transformation of your own, you
should have the same mindset.
Start small, then add on.
COVER MODEL METHODS
DAY 1: CHEST/BICEPS
WARMUP Row ing, 10 min.
E XERCISE SE T S REPS
Superset Incline Bench Press 5 1015 Reverse-grip Bench Press 5 1015
Triset Straight-bar Curl 4 1015 Burpee w/Pushup 4 1015 Dumbbell Curl 4 1015
Superset
Machine Chest Press 5 1015 Bosu Close-grip Decline Pushup 5 2530
Superset Chinup 5 1520 Bosu Pushup 5 1826
CARDIO Box ing, 45 min.
Note: Rest about 1 minute between supersets and trisets.
DAY 2: LEGS/ABS
WARMUP Repeat 4 times (not for time): 30 pushups, 50 body-we ight squats, 100 jumping jacks, 15 burpees, 30 mountain climbers, 30 lunges
E XERCISE SE T S REPS
Pyramid Superset
Front Squat 11 101510* Weighted Stepup 11 101510*
Superset
Leg Press 5 1015 Jump Squat 5 5
Triset
Leg Extension 4 1015 Hang ing Leg Raise 4 15 Walking Lunge 4 1015
Superset Weighted Situp 5 1015 Bicycle Situp 5 30 sec.
CARDIO Box ing, 1 hour
Note: Rest about 90 sec. between supersets and trisets.*Alternate between 10 and 15 reps. And yes, its really 11 sets.
DAY 3: BACK/TRICEPS
WARMUP Row ing, 10 min.
E XERCISE SE T S REPS
Superset
Bentover Row 5 1015 One-arm Dumbbell Row 5 1015
Superset
Triceps Pushdown 5 1015 Kettlebell Swing 5 30
Superset
Bentover Dumbbell Row 5 1015 Dumbbell Kickback 5 1015
Superset
Weighted Dip 5 1015 Rear-delt Flye 5 1015
CARDIO Hill Sprints (treadmill), 45 min.
Note: Rest about one minute between supersets.
V V
VV
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3 2 M U S C L E & F I T N E S S M A Y 2 0 1 4
Where it all started for me was that I came to the realization that I hated my job, says Casad. I got along with my co-workers just ne, but I started look-ing at what we were doing at lunch, and it was just the same monotonous crap. I decided, Hey, I dont have to go out to lunch with these guys all the time. I wanted to get in really good shape. I had all the time in the world.
Casad started slowly, making one ad-justment at a time instead of trying to x everything right away with some crash diet that would be hard to stick to (I hate diets, he says). The rst things he cut were the lunches. Rather than go out to eat, hed go for a run, grab a light salad, then head back to work. Id bring gym clothes with me to work, and there was a running trail out by our office, so Id go out and run a mile or a mile and a half here and there. And then Id go get a quick lunch, but something lighter. Thats kind of where I started making adjustments.
Next, he tweaked his training. He was introduced to Title Boxing Club, which
specializes in group boxing and kick-boxing classes. His rst time on the heavy bag wore him out, but he was hooked. It just kicked my ass, Casad says. I hit the bag for ve minutes, and then I just gassed out. But I fell in love with it. Id never done cardio like that before, so I signed up for a membership and started going to boxing classes three days a week. I was really starting to up my intensity.
Not surprisingly, he started dropping weight fast. By May 2011, he weighed in at around 205 pounds, down from 230 four months earlier. That same month, he quit his job and began exploring franchising options as a future career. Ironically, Title Boxing had just begun of-fering such opportunities. Casad bought in that August, deciding to open a gym in Dallas, TX, where his brother lived.
It was a complete uke. I was one of the very rst franchisees in the system, he says. The timing couldnt have been better, with me just having quit my job.
Starting a new gym these dayspar-ticularly one that doesnt have CrossFit in the nameisnt easy. Casad needed his
THATSTHE THING PEOPLE HAVE
WRONG...THEY DONT
KNOW WHATS HEALTHY
AND WHATS NOT.
DAY 4: SHOULDERS/BICEPS
WARMUP Repeat 4 times (not for time): 20 burpees w/ pushup, 20 jump squats, 30 happy jacks (wide-stance side bends with arms up), 20 lunge jumps, 30 sec. of high knees
E XERCISE SE T S REPS
Superset Clean and Jerk 5 1015 Upright Row 5 1015
Superset
Preacher Curl 5 1015 Weighted Chinup 5 1015
Superset
Standing One-arm Dumbbell 1015 Shoulder Press 5 (each arm) Reverse-grip Front Raise 5 1015
Burnout set
Straight-bar Cable Curl* 100
CARDIO Boxing, 1 hour Note: Rest about 1 min. between supersets.*Using 50% of max and doing as many sets as possible to reach 100 reps, resting 30 sec. between each set.
DAY 5: LOWER BACK/TRAPS/
QUADS/ABS
WARMUP Row ing, 10 min.
E XERCISE SE T S REPS
Straight Set
Deadlift 6 1018
Superset
Hang Clean 5 1015 Burpee w/ Pushup 5 1520
Superset
Shrug 5 1015 Straight-leg Deadlift 5 1215
Straight Set
Standing Calf Raise 6 1015
Superset
Weighted Plank 5 1-min. hold V-up 5 1525
CARDIO Running, 5-7 miles
DAY 6: CARDIO/PLYOS
E XERCISE REPS
Repeat 5 times
Tire Flip 100
Sledgehammer Hit 15
Pushup 50
Jump Squat 30
DAY 7: LIGHT TRAINING/CARDIO
Stair Running*, 45 min.Boxing, 45 min.*Stadium stairs; Casad also occasionally does intervals of running backward up an escalator thats moving down.
PREACHER
CURLCasad supersets preacher curls with weighted chinups for a monster pump.V V
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3 4 M U S C L E & F I T N E S S M A Y 2 0 1 4
CHECK LABELS
I always check the
back label. There are
three things I look at:
fat, sugar, and sodium
content because most
things have either a
ton of sodium or a ton
of sugar. And I actually
like a little more fat in
my food. Fats good
its an energy source.
EAT IN I dont go
to restaurants much
anymore. I like to keep
on a lean menu, but at
the same time Im not
going to tell myself I
cant have something.
I can have any food
I want. Its all about
moderation. I allow
myself to cheat, just
with small portions.
STICK WITH
WHOLE FOODS
Ive never counted
calories, but I can tell
if I eat too much. I just
know what healthy foods
are and what unhealthy
foods are. I eat a lot of
chicken, whole eggs,
lean steak, spinach,
almond milk, avocados,
and sweet potatoes.
ADD VARIETY
I dont eat the same
things every day, like
some people do. I eat
different things all the
time. I hate schedules. I
dont like getting up every
single day and doing
a nine-to-ve job, and
its the same thing with
my diet. I like to mix in a
variety of foods.
FIND WHAT
WORKS FOR YOU
I dont eat ve times
a day like I used to.
I eat maybe two or
three times. It works
perfectly for me. All
these people think they
need to eat ve or six
times a day. If I do two
meals, I can eat a lot at
one of those meals.
CASADS NUTRITION KEYS
familys help to nance the business ini-tially. Then he sold virtually everything he ownedhis bed, couch, TV, carand dumped the money into the gym. There was nothing left over for living arrange-ments, so he slept on his brothers couch for six months.
When Title Boxing Club Uptown in Dallas nally opened in March 2012, Casad was over budget and knew hed have a hard time paying employees, so he worked 100 hours a week to pick up the slack. But at least he was off his brothers couchhe slept every night in the gym for the next four months.
AFTERTitle Boxing Dallas eventually took off in late 2012. As he was getting his gym out of the red, Casad was getting in better shape. His weight didnt changehes still around 200 pounds, in factbut his body composition did. When he rst dropped the weight in early 2011, he was still carrying excess body fat; but as he continued to tweak his diet and ramp up the volume and intensity of his work-outs, his physique got leaner and leaner.
Figuring out how your body works with nutrition is the No. 1 thing, he says. What you put in your body is exactly how your bodys going to look.
Around the same time, he got into t-ness modeling, rst landing a video gig for the company Beachbody (creators of P90X), then becoming a spokesmodel for Bodybuilding.coms BodySpace. The cover of the Muscle & Fitness youre holding now is yet another after photo to compare with his beer-gutted, thick-necked before shots circa 2011.
The last couple years have been crazy, says Casad, now 29. Its been a whirlwind from where I was back then in Kansas City.
PULLUP Casad does pullups
the old-fashioned way: wide grip with no kip. VV
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C
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NE
P A T R I K G I A R D I N O
NEWS, INTERVIEWS, SPORTS, AND GEAR
MUTANT MUSCLE
Hugh Jackman
upped the training
ante yet again for
X-Men: Days of Future Past.
Turn the page
to see his
new Wolverine
workout.
The Clay Matthews upper-body workout
The beautiful Arianny Celesteout of the Octagon
The latest gear to help you train better and live the fit life
424650
46
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DID HUGH KNOW?
NUMBER OF FILM CREDITS FOR JACKMAN TO DATE
NUMBER OF YEARS JACKMAN HAS PORTRAYED
WOLVERINE, STARTING WITH 2000S X-MEN.
M A Y 2 0 1 4 M U S C L E & F I T N E S S 3 9
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This months X-Men:
Days of Future Past
(out May 23) marks
the seventh time
Hugh Jackman has
taken on the role of the
ber-jacked, adaman-
tium-clawed mutant
Wolverine. Of course,
hes once again in the
best shape of his life.
Needing to reach peak
physical condition for
the screen so often,
Jackman doesnt
fall back on training
templates that worked
for past films, says
personal trainer David
Kingsbury.
I wanted to adapt
and improve the previ-
ous plan to take Hugh
to the next level,
Kingsbury says. The
new plan follows simi-
lar principles, but has a
couple major changes
from what we did on
The Wolverine. This
plan uses two percent-
age systemsone
focusing on strength,
the other on hypertro-
phy [muscle gain].
Below, weve ex-
cerpted a shoulder
routine from the
hypertrophy phase of
Jackmans new pro-
gram. For a full week
of his X-Men: Days of
Future Past training,
log on to muscleand
tness.com/futurepast.
WOLVERINE SHOULDERS
E XERCISE SE T S REPS REST
1 Dumbbell Shoulder Press *8 6 120 sec.
2 Behind-the-neck Press 3 15 60 sec.
3 Upright Row to Press** 50***
4 CIRCUIT: Complete 3 times, resting 60 seconds at the end of each round.
A High Lateral Raise 10
B Plate Front Raise 10
C Rear-delt Flye 10 60 sec.
5 CIRCUIT: Complete 3 times, resting 60 seconds at the end of each round. Choose relatively light weights, as your shoulders will be smoked by the end of the circuit.
A Seated Lateral Raise 8
B Seated Front Raise 8
C Seated Rear-delt Flye 8
D Seated Dumbbell Press 8 60 sec.
*Take 4 seconds to lower the weight. Go as heavy as you can for the prescribed reps.**With a fixed or loaded barbell, perform an upright row, then flip your wrists so that your elbows are beneath the bar and perform an overhead press. ***Pick a weight you can use for 12 reps. With a partner, take as many turns as necessary to reach 50 total reps, going to failure on each turn. If youre training alone, use rest periods no longer than 35 seconds. If you reach more than 12 reps on your first set, it still counts as only 12this is a clear indicator that you should have gone heavier, so more work is your punishment. This isnt a dropset, so whichever weight you use in the first set is what you should use for all 50 reps.
MU
S CL E & F I T N E S
S
A
NN I V E R S
A
RY
75YEARS
SHAPING UP WITH ARNOLDAs we continue our 75th anniversary celebration, we look back at this classic issue from February 1983..
75 YEARS OF M&F
IT REALLY DOESNT get more 80s than this. The cover of our February 83 edition features Arnold Schwarzenegger and Rachel McLish clad in the quintessential workout garb of the era, each holding chrome-plated dumbbells. If any of Arnolds buddies ever teased him about the pic, he surely had the last laugh: The Shape Up with Arnold exercise video this shot was taken from ran for a cool 60 bucks (be sure to specify if you want VHS or Beta) and at the time sold better than cocaine.
The cover feature is broken into two separate stories, with a prole for each cover subject. In her prole, McLish says she proved you didnt have to sacrice femininity to build muscles. Arnold, fresh off a box-office hit with Conan the Barbarian, gives a prescient quote about the fate of anyone hoping to imitate that lms success: I expect a bunch of Hercules epics in the next few months, but theyll all fall on
their faces if they havent got more going for them than just muscles. The makers of the 1983 Hercules op starring Lou Ferrigno learned how true that statement wasditto the 2014 version starring Kellan Lutz.
Other features of note in-clude an overload principle story by Casey Viator, a Mike Mentzer column urging readers to concentrate on slow contractions, and an expos on the dangers of diuretics. For a nice high-res version of this cover, go to
muscleandtness.com/feb1983.
Above, Arnold shares his Instinct for Success; right, Casey Viator moves some serious iron.
4 0 M U S C L E & F I T N E S S M A Y 2 0 1 4
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EDGE SPORTS FOR MORE ATHLETE INTERVIEWS, GO TO MUSCLEANDFITNESS.COM.
AN
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J I M W R I G H T
E XERCISE SE T S REPS
Cable External Rotation 1 20
DB Shrug 2 8
DB Flat Bench 1 10
Machine Row 1 10
DB Flat Bench 1 8
Machine Row 1 8
Barbell Military Press 1 8
Chinup 1 Failure
DB Lateral Raise (dropset) 3 8
DB Rear-delt Raise 1 20
Fat-bar Curl 1 12
Close-grip Bench 1 12
Heres a sample
of Matthews
push/pull
workout,
designed by
trainer Ryan
Capretta.
For the games greats, the season
never really ends. Heres how this All-Pro
backer stays in top shape. by Matt Caputo
CLAY MATTHEWS
When quarterback Aaron Rodgers
went out with a collarbone injury in
2013, four-time Pro Bowler Clay
Matthews knew the added pressure his
defense would faceand he welcomed
it. Its a great opportunity for us to
show up and prove what our defense is
made of, he remembers thinking. Its
an opportunity for others to pick up their
games. Led by Matthews, the Packer
D was able to keep the teams playoff
hopes alive until Rodgers returned.
Matthews leadership extends to the
gym, where hes been a star performer
his entire career. I do really explosive
movements because they directly cor-
relate to my position, he says. Youre
up against 300-plus-pound linemen,
who are lean. Where the Super Bowl
champ used to train exclusively to build
strength and power, his routine has
evolved to include yoga and Pilates.
Of course, in the NFL theres no
accounting for injuries, especially at
a high-impact position like linebacker.
But Matthews varied approach is the
best insurance a player can buy. As
long as hes on the eld, the Packers
will be in the hunt.
I DO REALLY
EXPLOSIVE
MOVEMENTS
BECAUSE THEY
CORRELATE
TO MY
POSITION.
TRAIN LIKE CLAY MATTHEWS
4 2 M U S C L E & F I T N E S S M A Y 2 0 1 4
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As an orthopedic surgeon, I know that back pain
is a pain in the butt. Literally, pain in the gluteal region is often referred from the back rather than the hip as some would otherwise expect. Back pain is becoming increasingly more common and may derive mostly from lack of tness or bad habits. It can also be from arthritis, muscle strains, nerve impingement, and disk degeneration.
If you have persistent pain, especially with nerve symptoms (numbness, tingling, burning, or weakness of an extremity) or systemic symptoms (fevers, chills, weight loss, bowel or bladder problems) you need to see your physician ASAP. To nip low-back pain in the bud (not butt), you should take the following recommendations into consideration:
LOW BLOWVictor R. Prisk, M.D., on what might
be giving you lower-back pain
ABOUT THE DOCTORVictor R. Prisk, M.D., is a
board-certied and fellow-
ship-trained orthopedic
surgeon, NCAA All-America
gymnast, IFBB professional
bodybuilder, and GNC medi-
cal advisory board member.
3 4
I have low-back pain. Do you have any suggestions for rehab and prevention that I can do on my own?TIM G., BOSTON, MA
LOSE
YOUR GUT
Even if youre an active lifter, carrying extra
fat on your frame takes a toll. Maintaining a healthy body
weight through regular exercise
can help.
POSTURE
Are you a sloucher? Concentrate on
keeping your torso upright and your midsection
firm when sitting, standing, and walking. Its a
small adjustment that could save you a lot of pain.
STRETCH
Your lower-back pain might be a
result of tight mus-cles. Restricted hamstrings, hip
flexors, and quads put excessive stress on the
back. Spend time stretching after your workouts.
CORE
The muscles around your abs and lower back support the spine.
Do more exer-cises like planks,
crunches, and back extensions, which all engage
the core.
1 2
A
EDGE ASK THE DOCTOR FOR MORE DOCTORS TIPS GO TO MUSCLEANDFITNESS.COM.
4 4 M U S C L E & F I T N E S S M A Y 2 0 1 4
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EDGE IRON MAIDEN
R A Q U E L R I S C H A R D
What was it like
working your first
UFC fight?
Im actually an introvert,
so when I rst got into
the Octagon I was very
intimidated. I moved around
much faster than everyone
wanted me to. It took about a
year before I was nally able
to get comfortable and go out
there with total condence.
What kind of guy is
most likely to catch
your eye?
It helps to have a nice body,
but its not a requirement.
What is a must: that a man is
active and can physically keep
up with me. Hell eat healthy
and want to do things that are
good for his body. Its hard to
hang out with someone whos
constantly eating bad food
right in front of you.
Any advice for
someone whos con-
sidering a career as
an Ultimate Fighter?
Be totally prepared and
committed, because this
is truly one of the toughest
sports, with some of the most
amazing athletes in the world.
Few people have what it takes
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ABOUT THE MODEL
Height: 5'7"
Weight: 110 lbs
Age: 28
Measurements:
34-24-34
Residence:
Los Angeles, CA
Facebook:
therealarianny
Website:
ariannyceleste.com
When it comes to heating up the UFC Octagon, no one turns up the
temperature as much as the beautiful Arianny. by Ian Cohen
ARIANNY CELESTE
WHAT IS
A MUST:
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IS ACTIVE
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EDGE OLD-SCHOOL ASS KICKER FIND MORE CELEBRITY INTERVIEWS AT MUSCLEANDFITNESS.COM.
Howd the
accident happen?
A guy in the frater-
nity drove us home
from practice,
came over a hill,
and didnt stop at
a red light. A truck
came over another
hill and hit us
broadside. I was in
the passenger seat
and had a basal
skull fracture. I
was pretty messed
upthey thought
I was going to die.
I never got rid of
the scar on my
face, though, and
that worked in the
movie business.
Howd you get
into acting?
I broke in doing
stunts. Then Re-
venge of the Nerds
came up, and the
stunt coordinator
got me. He said,
Theyre looking to
ll the Ogre
M&F: Before acting
full time, you were
an athlete.
DG: I kind of made
the San Diego
Chargers on the taxi
squad for a while.
Back in those days,
they just kept you
around as a tackling
dummy. They paid
you, like, $22,000
and just killed
you every week.
It was fun.
Coming out
of school, I knew I
wasnt going any-
where and wasnt
going to do any-
thing with sports.
In college I played
basketball; I was
a good shooter, but
in my sophomore
year I had a bad
car accident that
gave me double
vision. I dont think
anybody knew.
I played fairly well
for what I had to
deal with.
In addition to playing Ogre in Revenge of the Nerds, Don Gibb is known for starring as Ray Jackson in Bloodsport; he also played a viking in the Capital One commercials.
DON GIBBFrom Bloodsport to
Revenge of the Nerds, Gibb has made
a career out of
playing badasses.
by Sam DeHority
character, and
youd be perfect.
I landed the role.
I found out I could
be funny. From
that point on, I just
did straight acting.
How often do
you see the guys
from the Nerds
movies?
Not that often.
Back in the
Revenge of the
Nerds days, Robert
Carradine was kind
of crazyhe liked
to drive fast cars,
and hed get in
trouble. But hes
a great guy.
Can you really
burp like Ogre?
[Laughs] No.
Though I do
remember them
telling me they
had 26 different
sounds mixed to-
gether to get that
burp just right.
C
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EDGE INSPIRATION
I REALIZED
THAT LIVING
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THAN BEING
STUCK IN
A HOSPITAL,
DYING.
A cancer diagnosis would
be enough to put most
guys down, but Rob Dr. Z
Zembroski, 46, a chiroprac-
tic physician in Darien, CT,
wasnt one of them.
When he was stricken with
non-Hodgkins lymphoma in
2006, he dove into research,
which he was able to under-
stand more easily because
of his medical background.
The chemo left him wasted,
but through exercise and
proper nutrition, he began
to remake himself.
I started to go back to a
perfect lifestyle, he says.
I began weightlifting with
heavy weights, undertook
high-intensity training, and
took supplements like vita-
mins C and D to would help
me rebuild myself quickly.
In 2008, doctors told him
he still had a large tumor in
his chest that had to be re-
moved. Post-surgery, he knew
what he had to do: I realized
that living was a lot more fun
than being stuck in a hospital,
dying. I thought, Im the per-
fect spokesperson for people
who go through this, so my
motivation became a mes-
sage: I need to get what Ive
experienced out to people.
The crux of his message:
Weight training and clean
eating made it feel as though
hed never gone through
months of chemotherapy
and surgery at all. Dr. Z
now wants to change the
term cancer survivor. After
all, he says, cancer is a
battle. A cancer survivor,
he says, should be called a
cancer victor.
BETTER, STRONGER
Dr. Z might have been stricken with cancer
but youd never know it. by Ben Radding
L U D W I G A R A U J O
Dr. Z beat cancer through research and training. He hopes to bring his experience to the world with a new book, Rebuild.
TELL US YOUR INSPIRATIONAL STORY AT: [email protected]
5 2 M U S C L E & F I T N E S S M A Y 2 0 1 4
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OTRAINBUILD MUSCLE, BURN FAT, PERFORM BETTER
SUSPENSION TRAINER ARM WORKOUTLoad your guns
without weights.
by Sean Hyson, C.S.C.S., and Ben Bruno
Master your first muscle-up
Adam Bornstein on deloading
Power bodybuilding
Life-after-40 training
And more
66 70
7872
ABOUT THIS
WORKOUT
A suspension trainer can work your biceps
and triceps just as well as free weights.
Take this workout with you on the road.
P H O T O G R A P H S B Y B E T H B I S C H O F F
Over the past decade,
suspension trainers have
skyrocketed in popularity,
and for good reason. The kind
of whole-body training you
can perform on a suspension
system is as efficient as it
is effective, and studies
have shown that compound
movements release more
muscle-building hormones
than do isolation moves.
While the following workout
seems to target your entire
upper body, the stress it
places on your arms in partic-
ular will get them looking as
good as if they were trained
with isolation movements.CONTINUED ON NEXT PAGE
M A Y 2 0 1 4 M U S C L E & F I T N E S S 5 9
-
1APUSHUPSets 4 Reps 10-12 Rest 60 sec.
Attach the suspen-
sion trainer to a
sturdy object and
lengthen the straps
to a point where
youre sure you can
do 1012 pushups.
(You can lower the
handles over time to
make the set harder;
shorten the straps
to make it easier.)
Grasp the handles
and get into pushup
position with hands
under your shoul-
ders. Your body
should be straight
and your core braced.
Lower your body
until your chest is
between the handles.
1BROTATIONAL INVERTED ROWSets 4 Reps 1012 Rest 60 sec.
Hold the handles and
lean back with arms
extended so that your
body is supported by
the trainer. Brace your
core and hold your
body in a straight line.
(The lower you set the
handles, the harder
the exercise; you can
elevate your feet to
make it even harder.)
Start with your palms
facing your feet, and
as you row your body
up, twist your wrists
inward so that your
palms face up.
2ATRICEPS EXTENSIONSets 4 Reps 10 Rest 60 sec.
Lengthen the
straps and stand
underneath the
trainers anchor
point. Lean your
weight forward and
bend your elbows
so you feel a stretch
in your triceps. Your
palms should face
each other behind
your head. (See
this position on the
previous page.)
Keeping your body
straight and your
abs braced, extend
your elbows, rotating
your palms so they
face down in the
extended position.
2BBICEPS CURLSets 4 Reps 10 Rest 60 sec.
Face the trainers
attachment point
and grasp the
handles with
palms facing up.
Lean back with
your abs braced,
body straight,
and arms extend-
ed in front of you.
Curl your body
up to the handles.
101 Best Workouts of All Time, also known as The Mens Fitness Exercise Bible, contains routines for every body part and every exercise tool, from the barbell and dumbbell to bands, Swiss balls, and suspension trainersso you can build maximum muscle regardless of what equipment you have access to. The only book of its kind, its available now on Amazon and at 101bestworkouts.com.
HOW IT WORKS
The workout starts with
pushups and rows.
These will hit the chest,
shoulders, and back, too,
of course, but it wont
shortchange your biceps
and triceps. In fact, even
though youre not working them in isolation, the bis and tris will kick in harder because theyre lifting more of your weight than they could if you were doing simple curls or extensions. Nevertheless, theres a place for these
movements, tooright after the compound lifts, when youre looking to nish the arms off with more direct stimulation.
DIRECTIONS
Perform the exercise pairs (marked A and
B) as alternating sets. Youll do a set of A, rest, then a set of B, rest again, and continue for all the prescribed sets.
Pick up 101 Best Workouts of All Time, available on amazon.com.
FOR MORE SUSPENSION WORKOUTS, GO TO MUSCLEANDFITNESS.COM.TRAIN ARM WORKOUT
6 0 M U S C L E & F I T N E S S M A Y 2 0 1 4
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TRAIN INSTANT MUSCLE FOR MORE TRAINING TIPS, GO TO MUSCLEANDFITNESS.COM.
M I C H A E L N E V E U X
The overhead cable extension could be
the missing link in your arm workout.
by Michael Schletter, C.P.T.
LONG WAY BACK
The most popular triceps exercises are skull crushers, pushdowns, and dumbbell kickbacksall of which emphasize develop-ment of the lateral and medial heads of your tris. Those two form the outer part of the muscle, the area most visible when people look at you from the side. But the long head is equally important, and makes up a consid-erable portion of the upper arm. If yours is lacking, you can target it directly by moving your arms overheadand thats where the overhead cable extension comes in.
Attach a rope handle to the top pulley of a cable station and face away from the stack. Grasp the handle overhead and walk forward to put tension on the cable. Allow your elbows to bend so your thumbs point
behind you. Bend forward at the hips slightly, then extend your elbows and turn your wrists out at the point of lockout.Bend your elbows without moving your upper arms to begin the next rep. When your elbows are
bent, the stretch becomes so extreme that the long head contracts harder, enhancing gains.Add 34 sets of 12 reps of overhead cable extensions at the end of your arm day or bench-press workout.
QUICK TIP You can also target the long head with the lying triceps exten-sion done on a decline bench. Use an EZ-curl bar and lower it behind your head.
HOW TO DO IT
6 2 M U S C L E & F I T N E S S M A Y 2 0 1 4
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TRAIN CROSSFIT
The muscle-up is a double-edged sword of an exercise. Its incredibly effective at building upper-body strength but also, in the words of CrossFit founder Greg Glassman, astonishingly difficult to perform...and virtually unknown. Not to mention dangerous if done improperly. Despite its relative obscurity, the muscle-up is a seminal achievement for CrossFitters and can be realized only through stubborn insistence on proper technique. The two main factors: grip and transition. Follow our step-by-step guide to do muscle-ups correctly, then try the Jason WOD at right. Remember: Even with proper form, stringing together a bunch of reps still comes down to old-fashioned struggle.
Jason comprises simultaneous
alternating and descending ladders: Air
(body-weight) squats start at 100 reps but
decrease in increments of 25. Meanwhile,
muscle-ups start at ve reps and increase
in increments of ve. Complete for time.
Keep rest at a minimum.
BEGIN
While grasp-ing the rings in a normal
position, curl the wrists and point your palms toward your chest. This maneuver shortens the forearm and increases strength for the pull ahead. Kick your legs back to begin the move; the momentum you create is crucial.
THE
THRUST
Swing your legs forward,
open your hips vio-lently, and push your head back between the rings as fast as possible. Keep your hands relatively close together and try to aim your head at a space directly between them as you pull with your lats.
THE
TRANS-
ITION
As your torso rises between the rings, keep your wrists and elbows in tight and your shoulders tense. Lose control of your body during this por-tion of the move and you open yourself up to all kinds of potential injuries, especially to your shoulders.
THE
LOCK-
OUT
Once youre here, the final portion of the exercise is executed exactly like a dip, albeit with a significant stability component. Keep your hands at your hips, both for safety and to ensure that your triceps can generate power to lock out.
THE JASON WOD
E XERCISE REPS
Air Squat 100
Muscle-up 5
Air Squat 75
Muscle-up 10
Air Squat 50
Muscle-up 15
Air Squat 25
Muscle-up 20
1 2 3 4
ROB ORLANDO A strongman and CrossFit athlete, Orlando owns
Hybrid Athletics in Stamford, CT. hybridathletics.net
When it comes to notching your rst muscle-up,
proper form trumps all. by Rob Orlando
UPWARD MOBILITY
2
3 4
1
J A M E S M I C H E L F E L D E R & T H E R E S E S O M M E R S E T H
SH
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6 6 M U S C L E & F I T N E S S M A Y 2 0 1 4
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TRAIN BODY WEIGHT
FIRE YOUR FAT
S A M R O B L E S6 8 M U S C L E & F I T N E S S M A Y 2 0 1 4
This total-body routine will carve up your physique
while it hammers your lungs. by Joe Wuebben
Andy Petranek and Roy Wallacks book Fire Your Gym! can be purchased at major booksellers and amazon.com.
WHAT IT IS Aptly
named the Whip-It by
CrossFit coach Andy
Petranek, this workout
is taken from Petraneks
book Fire Your Gym!
(co-authored with Roy
Wallack). Whip-It is
a scaled-down version
of the CrossFit Cindy
WOD; it has fewer
pullups and pushups and
more squats, plus situps.
WHY IT WORKS It leaves out nothing,
Wallack says. It hits
virtually all the muscles
in all parts of the body.
It gives you a cardio
blast and leaves you
heaving. It keeps your
momentum going better
than Cindy; the slightly
lower quantities of the
exercises (4 pullups
versus 5; 8 pushups
versus 10) make must-
stop-or-I-will-die
interludes less likely.
The situps provide
a breather to keep
momentum going.
TOOLS NEEDED A
pullup bar of some
sorteither at the
gym, at home, or on
the monkey bars at
a local park.
Complete as many rounds as possible in 20 minutes of:
4 Pullups
8 Pushups
12 Situps
16 Body-weight (Air) Squats
B O D Y- W E I G H T W O R K O U T
FOR MORE TRAINING TIPS, GO TO MUSCLEANDFITNESS.COM.
BODY-WEIGHT
EXERCISES SUCH
AS THE PUSHUP
DONT GET AS
MUCH CREDIT AS
FREE WEIGHTS,
BUT THEY NEVER
STOP WORKING.
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TRAIN POWER BODYBUILDING
M I C H A E L N E V E U X
Show me a man whose biceps are better than his triceps and Ill show you a lifter whos all show and no go.
Trust me: Im not one of those guys who are going to tell you that biceps training isnt functional so you shouldnt do it. But your triceps need to get just as much, if not more, attention than your biceps. Lockout strength in the bench press, military press, and, for you CrossFit guys, muscle-ups, comes from the triceps.
I like to use a combination of unique moves, heavy weight, and high volume when I train triceps, and the routine below is one of my all-time favorites. Dont think it looks like much? Ask editor-in-chief Shawn Perine what he thinkswe recently hit a version of this workout together, and his triceps were smoked.
Watch the video at muscle andtness.com/tricepstorch, then give it a go. Your lockout strength will limit you no more.
TRI FORCEBiceps are fun to train, but triceps are much more
important, especially if you want to bench big. Smash your
tris with this hard and heavy routine. by Mike OHearn
E XERCISE SE T S REPS REST
One-arm Rope Pushdown 3 1015 30 sec.
Overhead EZ-curl Extension (shown) 4 10-12 60 sec.
Triceps Press* 4 10-12 60 sec.
High Pulley Cable Pushdown** 4 12-15 60 sec.
*Lie on a flat bench and hold a pair of dumbbells on your chest so your knuckles are facing each other and your elbows flare out to your sides. Extend your elbows to lock the weight out; youll finish in the end position of a standard flat bench press (sometimes called a Tate press). **Using a straight or EZ-curl attachment on a high pulley, lean back (you can sit on an incline bench and use that as a brace as well) and keep your elbows tight to your torso as you push down.
THE WORKOUT
GET
A GRIP
Alternate inside and outside grips with
the EZ-curl bar, doing two sets with
each grip.
FOLLOW MIKE OHEARN ON TWITTER AND INSTAGRAM@MIKEOHEARNANDVISIT MIKEOHEARN.COM TO GET HIS DVD, ADVANCE POWER BODYBUILDING.
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