muscle & performance magazine.pdf
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Muscle and performance magazine sept 2013TRANSCRIPT
EXPLOSIVE
ENERGY*
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease
NO3 PUMP
TECHNOLOGY *
ADRENALINE
& FOCUS *
GREAT TASTE
& MIXABILITY *
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DEPARTMENTS
FEATURES
CONTENTS 09
.13
11 BODY SHOP: Training, Nutrition & Supplements
20 WORKOUT OF THE MONTH: Back + Legs
22 PEAK PERFORMANCE: Disc Drive
24 FOR WOMEN: Timely Tips to Blast Body Fat
26 PRO CORNER: Jose Bautista
28 BRAND SPOTLIGHT: Optimum Nutrition
30 GOAL GETTERS: Nathan Williams
80 PRODUCT INSIDER: Nordic Naturals
83 TOP SHOP: Product Overviews
90 5 WAYS TO: Train Calves
34BODY OF WORK
The release of the documentary
Generation Iron is getting the
professional bodybuilding world
Ñ and its fans Ñ pumped.
PLUS: An interview with
Generation Iron star and 2012
Olympia runner-up Kai Greene
By Steven Stiefel
52HEAVY DOES IT
Few set-and-rep schemes
deliver more results than 5x5
training, particularly where size
and strength are concerned. ItÕs
time to add some weight to your
program. By Chris Logan
67GET STACKED
Compose the perfect supplement
plan by mixing and matching
these six stacks.
By Mike Martinotti
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Muscle & Performance is printed monthly in the U.S.A. © 2013 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly pro-
hibited. The information in Muscle & Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physi-
cian before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
SEPTEMBER 2013 VOL. 5 NO. 9
PUBLISHER Cheryl Angelheart
EDITOR-IN-CHIEF Jordana Brown
CREATIVE DIRECTOR Alexander Norouzi
ADVERTISING DIRECTOR Donna Diamond
ADVERTISING ACCOUNT MANAGER Laura (Flores) Thorne
COPY EDITOR Jeannine Santiago
SPECIAL PROJECTS EDITOR Vicki Baker
A/R MANAGER Alice Negrete
PRODUCTION MANAGER Patrick Sternkopf ASSOCIATE ART DIRECTOR Dana Collins
CONTRIBUTING WRITERS
Mike Carlson; Chris Logan; Mike Martinotti; Lara McGlashan, CPT; Jill Schildhouse; Steven Stiefel; Eric Velazquez, NSCA-CPT
FEATURED CONTRIBUTORS Kai Greene, Peter Lueders, Anthony Presciano, Robert Reiff, Nathan Williams
Efrem Zimbalist III Chairman & CEO
Andrew W. Clurman President & COO
Brian J. Sellstrom Senior Vice President & CFO
Patricia B. Fox Senior Vice President, Operations
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BSNONLINE.NET
RYAN HUGHESIFBB MEN’S
PHYSIQUE COMPETITOR
10GAMINO ACIDS
0GSUGAR
500IUVITAMIN D
Amounts based
on single-scoop
serving size
YOUR BESTCANBEBETTER
Your goal is full effort and maximum
results, and you push yourself day after
to day to make it happen. But once fatigue
sets in, failure can’t be far behind. If you
want to raise the bar, you need to fend
off fatigue and fuel your efforts with
the innovative endurance and recovery
support of AMINOx™, BSN®’s effervescent
amino acid formula designed to help
unlock your true performance potential.
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SupplementS by Steven Stiefel. tRAininG AnD nutRitiOn by CHRiS lOGAn.
the body shop
FAT
CHANCEEveryone knows by now that
the omega-3 fatty acids in Àsh
oil are critical to good health.
But more and more research
is being published that
indicates that they also have a
signiÀcant impact on physique.
We know, for example, that
Àsh oil plays a direct role
in muscle building and is
implicated in fat burning. But
there are other fats that are
also beneÀcial to health and
Àtness. Here are three.
Krill Oil
This is a speciÀc type of Àsh oil
that’s also very high in omega-
3s. In addition to providing
similar beneÀts to Àsh oil, krill
oil has the added beneÀts of
1) providing a greater amount
of the phospholipid form of
omega-3s, which is the most
bioavailable form and are the
same molecules found in cell
membranes; 2) being less “oily”
than other oils — it suspends
in water rather than Áoating on
top, making it easier for many
to digest; and 3) being at lower
risk of contamination: Krill are
small crustaceans found at the
bottom of the food chain in the
Antarctic.
Flaxseed Oil
The oil from Áaxseeds has
among the highest levels
of omega-3s of any plant.
Flaxseed oil provides alpha-
linolenic acid, which must be
converted in the body to EPA
and then DHA, the two primary
fatty acids in Àsh oil. There is
some debate over how much
gets converted, meaning that
unless you’re vegan, you
should get the majority of your
omega-3 fats from Àsh oil and
krill oil, and use Áaxseed oil as
a bonus.
Coconut Oil
Coconut water has been
hogging all the limelight lately,
but oil from coconuts, once
considered to be unhealthy,
has had a major reboot.
It’s rich in medium-chain
triglycerides, saturated fats
that are considerably shorter
than others. Their length
means the body is less likely
to store them and ends up
using them for fuel instead.
Medium-chain triglycerides
also help spare muscle tissue,
and they may even enhance
protein uptake, supporting
greater muscle growth.
1 2 3
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12 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Uni-BomBing
One-Leg ROmanian DeaDLiftBuild muscle and a well-balanced physique one limb at a time with this
unilateral exercise
Target: hamstrings, glutes
• Stand upright holding a pair of relatively light dumbbells in your
hands. Shift all your weight onto one leg, lifting the opposite foot off
the Áoor.
• Keeping only a slight bend in the working knee, lean forward at the
hips to lower the dumbbells straight down (arms extended) and let your nonworking leg lift up and back behind you.
• When the dumbbells reach about midshin level, reverse the motion by contracting the hamstrings and glutes to return to an upright
position. Complete for reps, then switch legs.
HMB
A metabolite of leucine, the crucial
branched-chain amino acid that drives protein synthesis, HMB helps protect
muscle mass by preserving muscle cells
from being broken down as a result of tough
workouts. It also encourages fat burning.
Arginine
Arginine is an amino acid that supports the
production of nitric oxide, a molecule that
relaxes blood vessels, allowing for better
blood Áow, which results in greater delivery of oxygen and nutrients to muscles. It also
boosts growth-hormone levels, encouraging
muscle growth.
Glutamine
Your body has more glutamine in it than
any other amino acid, and its prevalence is directly related to its importance in aiding
digestion, immune function and recovery from training. Offering your body more glutamine via supplementation helps
prevent the body from breaking down muscle tissue to harvest this important
amino.
Taurine
This amino acid helps prevent muscle fatigue, making it a good choice to
supplement before workouts. When you work out, taurine levels in muscle tissue decline. When you take taurine, you
increase endurance and reduce oxidative stress, the process that produces harmful free radicals.
Find Them All In: EAS Muscle Armor
PHYSiCAL SCiEnCE
nORvaLineNorvaline is a derivative of the branched-chain amino acid valine, and one of its primary muscle-building beneÀts is that it increases the beneÀts of arginine when they’re taken together. Arginine relaxes blood vessels,
feeds muscle tissue and increases growth-hormone levels. Norvaline inhibits arginase, an enzyme that breaks down arginine. Less arginase
means more arginine, which equals more muscle mass.
mAX STACK
aRmeD anD ReaDyIn the hour before a workout, you should
have the mind of a warrior, arming for
battle. You should consider all the tools
and implements that will help you conquer.
Make sure these supplements are in your
arsenal.
the body shop
Ph
oto
by
Ro
ber
t R
eiff
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MUSCLEANDPERFORMANCEMAG.COM SEPTEMBER 2013 � MUSCLE & PERFORMANCE 13
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TO DOMINATE ANY PHYSICAL CHALLENGEON’s new Platinum PRE-™ delivers plenty of energy and focus along with proven amounts of Beta-Alanine and L-Citrulline for training performance. There’s also a potent dose of thermogenic support. It’s all right there on the label’s Facts Panel. What you won’t find is anything you’d worry about using every day. Trust ON to help you get ready to hit new personal bests with a formula that won’t weigh heavily on your conscience.
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14 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
SUPER SUPPS
EDITORS’ PICKSThese supplements, our picks for the month, work particularly well with the training and nutrition programs in this issue.
Rainbow Light Nutritional Systems Men’s
One Energy Multivitamin
Reserveage Organics ResveratrolBSN Amino X
THE BODY SHOP
BarnDad Nutrition FiberDX
Dymatize Nutrition Iso-100
Top Secret Nutrition L-Carnitine Plus Green Coffee Extract
Prolab Nutrition Caffeine
percent increase in the risk of
developing Type 2 diabetes from
drinking one additional 12-ounce
sugar-sweetened soft drink every
day, according to a study published
in the European journal Diabetologia.22
YouthH2O
True Athlete Kre-Alkalyn Powder
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16 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
CHART ATTACK
FOOD VS. SUPPLEMENTSometimes you feel like a nut. And so much the better if that nut contains all your daily selenium needs — and more. But we bet that you don’t often feel like beef liver. And if you do, then you probably don’t
feel like eating 31 pounds of it. This chart shows the amounts of certain foods required to get the full
daily requirement of four critical minerals. It should make you even more grateful for supplements.
NUTRIENT DAILY
REQUIREMENT
GOOD FOOD
SOURCE
QUANTITY TO
EQUAL DAILY
REQUIREMENT
CALORIES
TO GET
YOUR DAILY
REQUIREMENT
Calcium 1,000 milligrams ricotta cheese 12 ounces 642
Potassium 3,500 milligrams beet greens 21 ounces 102
Copper 2 milligrams beef liver 500 ounces 19,000
Selenium 35 micrograms Brazil nuts less than ½ nut 15
the body shop
SweeT TooTH
CONTrOL YOUr CraViNgSCountless get-lean diets have failed because of junk-food binges. You know
how it goes — you have that Àrst bite
of Ben & Jerry’s, and 10 minutes later,
you’ve eaten an entire pint of the stuff. It doesn’t have to be this way. Surpris-ing new research shows that eating
small amounts of junk food can actually satisfy you just as much as polishing off
the entire container. In a study published in the journal
Food Quality and Preference, two
groups were given substantially differ-ent portion sizes of the same junk foods
— chocolate, apple pie and potato
chips — and were told they could eat
as much of these foods as they wanted.
In one group, the snacks totaled 1,370 calories; in the other, it totaled 195
calories. After 15 minutes, each group
was surveyed. The high-calorie group
consumed 77 percent more food than
the low-calorie group, but (and here’s the kicker) they did not report feeling
any more satisÀed than those who ate
the smaller portions. The take-home
here: It doesn’t take gorging yourself to
squelch a sweet tooth or other hunger craving. Jonesing for some ice cream
cake? Fine. Have a tiny piece, achieve
satiety, then get back to clean eating.
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Heart Pounding
Walk, Don’t RunIf you’re searching for a low-intensity complement to your heavy
lifting and HIIT cardio sessions, the American Heart Association
suggests that walking briskly is just as effective as running when it comes to protecting yourself
against high blood pressure, high cholesterol and diabetes.
As reported in the journal Arteriosclerosis, Thrombosis, and
Vascular Biology, the association
analyzed data on more than 33,000
and 15,000 runners and walkers, respectively, and found that the
health beneÀts were comparable
between the two activities, provided
that the same amount of energy
was expended in both — meaning that your brisk walk would have to
be of longer duration than your run.
So if your joints can’t handle the
pounding of a jog but you want to
do something outside the gym to protect your health, slow down a bit
and walk instead. n
the body shop
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20 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Ph
oto
by
Ro
ber
t R
eiff
workout of the month
BACK + LEGSDig deep and add mass fast with this taxing posterior-chain workout.
By EriC VELAzquEz, NSCA-CPT
There’s a saying in body-
building: “Backs and legs
win shows.” Don’t believe
us? Watch this month’s Mr.
Olympia in Las Vegas. Without ques-
tion, the men who finish in the top three
will have some of the most insanely
developed lats, quads and hamstrings
you have ever seen. When these sinewy
gents turn their backs to the stage, the
gasps will be audible, as will the scrib-
bling on the judges’ scorecards. Why all
the posterior fanfare?
For one, the muscles of your back and
legs comprise the majority of your total
body mass. So when they are well-built,
it gives the illusion of much more size
than, say, bigger biceps. But the other
reason that these bodyparts get so
much attention from gawking onlook-
ers as well as those at the scorers’ table
is because these are two of the most
grueling muscle groups to train effec-
tively. Leg workouts — which should
almost always begin with some ver-
sion of the squat — can test much more
than your strength. They can test your
physical — and sometimes, digestive
— mettle because of the tremendous
energy and determination that they re-
quire. And when it comes to the back,
the inability to see your muscles work-
ing can hinder the crucial mind-muscle
connection, leaving many to simply go
through the motions week after week.
To remedy this — and in honor of
those who will compete for the coveted
Sandow later this month — combine
ExErcisE sEts rEps
Barbell Squat 4 81
Barbell Row 4 81
Dumbbell Walking Lunge 3 12
superset with
Pull-Up 3 to failure
Dumbbell
Romanian Deadlift 3 12superset with
Alternating
Hammer Strength
Iso-Lateral Row 3 12
(each arm)2
Back Extension 3 15-203
tri-set with
Lying Leg Curl 3 15-203
tri-set withLeg Extension 3 15-203
1Rest no more than two minutes be-
tween sets. If you require more rest, try reducing the weight you’re using.2On the Àrst rep, pull both handles
back. Hold one handle in the fully con-tracted position as you alternate sides
for reps.3Choose a resistance that brings about failure at the listed rep range. Do not
rest between sets or exercises.
BUiLDiNG BLOcK: To maximize growth potential, any lifter looking to
build a better overall posterior chain should build in a separate day of train-
ing at least 72 hours removed from this one that includes heavy deadlifts.
the two bodyparts into a single, syner-
gistic session to boost growth. Because
intensely training large muscle groups
increases the body’s natural production
of testosterone and growth hormone,
you’ll be rewarded with growth in two
areas that will help you add pounds of
new mass fast. Keep the protein jugs at
the ready — your body’s going to need
it after this.
> On the Hammer Strength Iso-Lateral Row, keeping one handle in the back posi-tion forces a longer peak contraction on each rep, signiÀcantly increasing the inten-sity of the exercise.
> The lunge serves as a perfect transition into hamstring work. While it works your quads and glutes, recent studies found that it actually increases strength in the ham-strings more than any other muscle group.
> To achieve the proper stretch on the Romanian deadlift, be sure to keep your glutes back and your hands close to your legs throughout.
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22 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Peak Performance
Baseball may be America’s pas-
time, but if there’s a quintes-
sential American sport, it’s
Frisbee. Born out of Southern
California beach culture, the Frisbee is as
integral to the idealized summer vaca-
tion experience as the convertible, drive-
thrus and bikinis. The story of the Frisbee
(also known as a flying disc, since the
word “Frisbee” is a registered trademark
of the Wham-O toy company) is one of
American ingenuity and entrepreneur-
ship, while the modern incarnation of
the flying disc includes everything from
the ultra-competitive and highly aerobic
Ultimate Frisbee to the slow and precise
Frisbee Golf. While disc sports mean
many things to many people, one thing
It’s all In the wrIst: Unlike throw-
ing a baseball or football, there is very
little arm involvement when you throw
a disc. Instead, the flight of a Frisbee
depends more on how fast you spin it
rather than how hard you throw it. “You
don’t use your arm to throw a Frisbee,”
Karter explains. “The arm is just a deliv-
ery system. Most people want to snap
their wrist down like the way they throw
a ball, but with a Frisbee, you want to
keep it parallel with the ground. If you
roll your wrist over, it’ll be like an air-
plane wing turning on its side and crash-
ing. The idea is to keep it level and create
that lift and spin by snapping your wrist.
The more it spins, the farther it will fly.
If the spin is greater than the speed of
gravity, it’ll fly forever.”
step wIth It: When most people pick
up a Frisbee, they push their hips back,
lean forward and try to push the disc
forward. But when you transfer power
from one object to another, you have to
get the hips involved. As you prepare
to throw, step forward with the same
foot as your throwing arm. Keep your
front foot pointed in the direction you
are throwing in and step it across your
body to the opposite side. Just as you
snap your wrist quickly, open your hips
to help transfer more power to the disc.
Keep your elbow close you to your side
the whole time.
try a forehand: The backhand
throw instinctively feels better than
a forehand, but that doesn’t mean the
forehand is more difficult to master,
Karter says. He feels that the forehand
throw — a staple in Ultimate Frisbee —
is just as easy; it’s simply underused.
For a forehand, make a peace sign
and put it under the Frisbee, touching
the inside of the rim. Keep your thumb
on top. The other two fingers are out-
side the rim stabilizing the disc. If you
are throwing with your right hand, step
to the right side and bring the throw-
ing hand behind your body. Snap your
wrist, keeping the Frisbee parallel to
the ground. Release the disc before the
hand travels in front of your body.
Lastly, Karter advises keeping a strong
grip on your Frisbee. “Hand grip has a
lot to do with how far you can throw,”
he says. “A 98-mile-per-hour fastball is
not coming with a loose grip.”
Disc DriveLearn to master the ultimate summer beach sport.
By Mike carlson
is universal: At some point this season, a
Frisbee will be tossed in your direction.
You better know how to toss it back.
Few people can pick up a flying disc for
the first time and throw it far, straight
and accurately. That’s because toss-
ing a disc is unlike throwing any other
type of ball or object. “The weird thing
about the Frisbee is that right-handed
throwers step with the right foot, which
is completely opposite of every other
throw,” says Kerry Karter, a physical
education instructor at Las Positas Col-
lege in Livermore, Calif., and head coach
of their Ultimate Frisbee Club.
Here, Karter lays out some tips to
make a counterintuitive motion feel
more natural.
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24 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
For Women
Timely Tips To BlasT Body FaTThe latest science behind effective fat loss.
By lara mcGlashan, cpT
Five ways to cut 100 calories:
• Drink 8 ounces of water instead of cola.
• Dip celery (instead of chips or pita bread) into hummus.
• Eat a baked potato instead of French fries (8 ounces each).
• Order steamed brown rice with your Chinese takeout instead of fried.
• Use 2 tablespoons of light mayo instead of regular.
snooze to lose
According to an October 2010 study in the Annals of Internal Medicine,
people who get a full night’s sleep (seven-plus hours) lose more weight
than those who sleep less. In those who slept longer, 50 percent of that
lost weight was fat, whereas in those who skimped on sleep, only 25
percent was fat. Those with restricted sleep also felt hungrier because
of a rise in ghrelin, the hormone that triggers hunger and reduces en-
ergy expenditure.
Get Fishy
Researchers from Gettysburg College in Pennsylvania found that sub-
jects taking fish oil experienced greater reductions in body fat and
larger gains in lean mass than those who were given safflower oil. In
another study, fish oil combined with regular aerobic exercise was
shown to spark fat loss.
spice up your liFe
Spicing food with hot peppers, which contain capsaicin, can increase
core temperature and boost your calorie burn up to 20 minutes post-
ingestion. Not down with the gut fire? There are milder peppers that
contain a compound called dihydrocapsiate, which gives you all the
benefits of capsaicin without the pungency. In a study done at UCLA,
subjects taking high doses of DCT burned twice the energy of the pla-
cebo group and also burned more fat.
Be a Good eGG
Having eggs for breakfast can help slim you down, according to a study
in the December 2005 issue of the Journal of the American College of
Nutrition. Egg eaters consumed 400 fewer calories per day than those
who skipped their morning scramble. Reason: The high-protein con-
tent of the incredible edible helps keep you satiated and full longer
than a bagel with the same number of calories.
power it up
Hit it hard right out of the gates: A study from the College of New Jersey
found that those who worked harder during the first half of their work-
outs burned up to 23 percent more fat than those who started slowly.
do cardio second
Japanese researchers found that when subjects performed cardio after
resistance training, they burned significantly more fat than when they
did cardio first. Fat burning was also highest during the first 15 min-
utes of cardio following weight training, so don’t stop — hop right onto
the treadmill and get moving.
Great GrapeFruit
Eating a grapefruit or drinking grapefruit juice before ingesting a meal
led to a 7.1 percent increase in weight loss, according to a recent study
done at Vanderbilt University in Tennessee. Have a half for breakfast or
sip juice with a meal to reap the benefits.
The Whole (Grain) enchilada
Move over Wonder Bread: A Danish study found that replacing refined
grain products with whole-grain ones led to significant fat loss over the
course of 12 weeks.
if you’ve tried pills, gimmicks and fad diets in an
attempt to lose fat with no results, perhaps it’s
time to get scientific. There’s tons of research
in the field of fat loss, so shelve those Spanx
and read on. Use these tips starting today, and by the
holidays, you’ll be rocking that little black dress.
Be a Math whiz
Even if you can’t balance your checkbook, you can do the
math for shedding body fat: In every pound of fat, there
are 3,500 calories. To lose a pound per week, you have to
take in 500 fewer calories per day, create a 500-calorie
daily deficit through exercise or do a little of both.
Five ways to Burn 500* calories:
• Jump rope for 45 minutes.
• Use the rowing machine at 150 watts for one hour.
• Cross-country ski for one hour.
• Dance for two hours.
• Golf for two-and-a-half hours.
*Based on a 130-pound woman
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PERFORMANCE™
R I S E A B O V E
T H I S I S W H E R E
WE COME IN
Rise above average. Rise above “can’t”. Rise above weakness. We know it’s hard work
and discipline that make you extraordinary. Whatever your goals, rise above them with
the sports nutrition system scientifically formulated for powerful results.
RISE ABOVE™ with Champion Performance™.
CHAMPIONPERFORMANCE.COMa v a i l a b l e a t
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26 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Ph
oto
by
Ca
rmin
e G
roe
pro corner
JOSE BAUTISTAThis baseball all-star builds and maintains long-ball power for 162 games
using MuscleTech products and a focus on recovery.
By ErIc VElAzqUEz, NScA-cPT
Hardcore sports fans will
sometimes take issue with
baseball players, suggesting
that their sport is less physi-
cally demanding than others. Toronto
Blue Jays slugger Jose Bautista, who has
clubbed more home runs than any other
player in the American League the last
three years, including a career-high 54
in 2010, takes issue with that statement
— and not out of personal bias but be-
cause of the facts. “I think baseball play-
ers are more well-rounded athletes,” he
says. “Baseball doesn’t require you to be
good at just one or two things — you
have to be able to do a lot of things well.”
Sprinting, jumping, shuffling, swing-
ing and throwing are chief among the
acute, in-game demands of ballplay-
ers, but with 162 games — each lasting
several hours — on the regular-season
schedule, there are few elite athletes
who can claim comparable levels of
stamina.
Understandably, it can be difficult for
a player to maintain muscle mass or to
BASE BUILDING
Here’s the legs-and-core routine that Jose
Bautista uses to build long-ball power.
Exercise/Activity Sets Reps/Distance
Treadmill Run 1 400 metersSquat Jump 1 10
Medicine-Ball
Rotational Throw 3 15
Medicine-Ball
“Shot Put” 3 15Walking Lunge* 3 10 (each leg)
Bulgarian Squat* 3 10 (each leg)
*Wearing a 40-pound weighted vest
Bautista follows this workout with various
Pilates-style and exercise-ball-based ab-
dominal exercises.
Medicine-Ball Rotational Throw: With his
shoulders perpendicular to a wall and knees slightly bent, Bautista holds a med
ball with outstretched arms, turns away from the wall and aggressively swings back toward the wall, releasing the ball
against the wall. Bautista catches the re-bound and rotates into the next rep.
Medicine-Ball “Shot Put”: With his shoul-ders perpendicular to a wall and knees
slightly bent, Bautista holds a med ball against his chest, turns away from the
wall and aggressively swings back to-ward the wall, “shot putting” the ball with the hand farthest from the wall. Bautista
catches the rebound with both hands and rotates into the next rep.
retain high levels of conditioning over
such a demanding stretch, which is why
Bautista is a huge fan of preseason prep
and in-season maintenance work. At the
heart of his plan is recovery.
How do you get your body ready to
handle the rigors of such a long sea-
son?
Preseason, we are really just trying to
build up strength and stamina. We do
some power exercises for major muscle
groups and incorporate that with a lot
of core and stability work. The thing
about baseball is that you don’t just
need to work out one particular part of
your body. You use a lot of torque, you’re
running a lot, you have to work on your
arm. There’s a lot to do.
How does this change once the sea-
son starts?
After the season starts, we just try
to maintain. It’s a good mix of going
through circuits station to station with
some cardio work.
It’s a long season and holding on to
muscle is tough. How do you manage
that?
Well, everybody loses weight during the
season. Your legs are sore, your body’s
sore everywhere. I try not to lose muscle
mass, though, so I try to keep my protein
intake up and do my maintenance work.
During the season, I’m not as strict
with my diet as I am in the offseason.
It’s a tough, long season and it wears
on you, and if there’s a lot of structure
[to your diet], you’re limiting yourself.
Since we’re playing so much, I could use
the extra calories. But the key for me is
MuscleTech Performance Series Nitro
Tech because you can always have the
powder available to supplement with. I
keep it in my hotel rooms, in my locker
and at home. There are a lot of times
when there are only certain foods avail-
able to you, whether it’s that late-night
menu at the hotel or the restaurants are
closed or you wake up after breakfast is
over, so Nitro Tech helps give me the nu-
trients that I need. Sometimes, I’ll chug
one before bed, too.
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Reference: Schwedhelm et al., 2007. Br J Clin Pharmacol. 65(1):51-9.
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28 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
When it comes to an Olympic medal, gold is the
metal all athletes strive for. But while gold is
nothing to sneeze at, it’s platinum that many
athletes are craving — well, in terms of their
sports-nutrition supplements, anyway.
Optimum Nutrition recently added to its Platinum line of
products, which already includes Platinum Hydrowhey, the
fastest, purest whey protein; Platinum Pre-, a preworkout
energy and focus formula; and Platinum Hydrobuilder, a
comprehensive postworkout recovery formula — with the
launch of Platinum Tri-Celle Casein.
“This is the pinnacle of our slow-digesting-protein line-
up,” says Tim Weigard, communications coordinator. “It of-
fers 30 grams of protein from an advanced casein protein
blend, the relaxing properties of L-theanine to help you
make the most of your postworkout recovery, and it’s an
excellent source of calcium. It also has 12.5 grams of essen-
tial amino acids for anti-catabolic muscle support.”
But what makes this product worthy of the platinum-level
designation? “We’ve restructured the micelles that make up
the casein so that they’re three times larger than normal,”
Weigard says. “This means these super-sized molecules will
form an ultra-thick gel that takes several hours to be digest-
ed and absorbed. So what we’ve got is our slowest casein,
which is also the easiest to mix and the best-tasting yet.”
PLATINUM PERFORMANCEOptimum Nutrition reveals its new casein protein.
BY JILL SCHILDHOUSE
Speaking of best-tasting, Platinum Tri-Celle Casein is avail-
able in chocolate decadence, vanilla bliss and strawberry in-
dulgence �lavors. Suggested use is between meals and right
before bed.
“I’ve personally found this product very �illing,” Weigard
says. “After I went to the gym one morning, I simply used a
glass and a spoon to mix up my Platinum Tri-Celle Casein — I
didn’t even need a shaker cup. And I was sitting at work with
a bagel in front of me at my desk, and I didn’t even want to eat
it. For an hour, it sat there until I nibbled on it. So it de�initely
lasts quite a while.”
Because of the company’s success, it’s in the middle of build-
ing a new powdered production facility in Aurora, Ill., that will
be four times larger than the current facility (which also will re-
main in operation). But Optimum Nutrition remains committed
to quality during this growth period. “To us, the quality experi-
ence isn’t just how the product works,” Weigard says. “It’s how
it tastes, it has to be easy to mix up and it basically has to be
trouble-free. You have to enjoy every aspect of the product.”
There’s no imminent end to that enjoyment. With 2014
around the corner, Weigard hints at new products and �lavors,
along with reformulations to update current products where
newer technology makes it possible — all to ensure that Op-
timum Nutrition continues to provide its customers with op-
timal products.
BRAND SPOTLIGHT
“OPTIMUM NUTRITION RECENTLY ADDED TO ITS
PLATINUM LINE OF PRODUCTS WITH THE LAUNCH
OF PLATINUM TRI-CELLE CASEIN.”
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30 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
GOAL GETTERS
NATHAN WILLIAMSMost people are resolved to lose weight; Nathan Williams is
resolved to gain it.
BY LARA MCGLASHAN, CPT
pounds!” he says. “I got mad and decided I need-
ed to start counting calories. I hadn’t really been
keeping track of my food intake, but I realized
that in order to keep my size, I would have to eat
more food more regularly.”
Though his atomic metabolism would incin-
erate just about anything he consumed, includ-
ing junk food, Williams was careful and diligent
about his nutritional choices. He made balanced
meals and carried his food with him to college,
noshing between classes and at the library. “I
shot for 4,500 to 5,000 calories daily,” he says.
“That translated to about �ive to six solid, healthy
meals and several protein shakes a day.” Extreme,
yes, but it worked: Williams was back up to 150
pounds in short order, and there he stayed.
Big Business
But a hardgainer’s struggle is never over: Williams
is still on the size train, working toward his goal
weight of 160 pounds. To keep progressing, he hits
each bodypart twice a week in the gym, taking one
full day off from training on Sundays, and prefers
a rep range of six to 12. “Higher reps give you de�i-
nition and lower reps add mass,” he says. “Some-
times I max out for fun, just to see where I am in
terms of strength, but most of the time, I stick to
the six to 12 range.” He is also keeping up with his
super-sized 5,000-calorie diet.
Though he is currently focused on the business
of getting bigger, Williams would be open to com-
petition. “I’m strong for my size and have squat-
ted 415 before, so I might try powerlifting,” he
says. “But I also have friends who bodybuild, so
I might go that route. And since I’m only about 2
percent body fat, it wouldn’t be hard to diet down
for a show. I’m not sure yet what I want to do, but
at this point, anything is possible!” Light-Bulb Moment: Size Matters
Ice hockey is a sport of balance, �leetness and, yes, size. High school
student Nathan Williams had everything going for him but the size
part, and after one obliterating body check too many, he decided to
do something about it. “I was a sophomore and weighed all of 110
pounds,” says Williams, now 20. “I was getting killed out there, which
wasn’t hard to do. I needed to be stronger and, of course, bigger.”
Sports-Speci�ic Solution
Taking what he had learned through magazines and in a school
weightlifting class, Williams hit the gym. He created his own workouts
and focused on dynamic, sport-speci�ic moves like woodchoppers and
lateral lunges that he thought would improve his game. His speed and
agility on the ice improved dramatically, and as a glorious side bene�it,
he �inally gained some muscle. “By the time I was a junior, I was up to
135 pounds,” he says. “My senior year I was 140, and I made the var-
sity team and was assistant captain.”
Though the end of high school also spelled the end of hockey for
Williams, he kept up his lifting, gaining 10 more solid pounds for an
all-time high of 150. For those doing the math, that’s 40 pounds in only
four years. Not too shabby.
Light-Bulb, Part Deux
All was smooth sailing for Williams … until it wasn’t. “One day af-
ter a workout, I hopped on the scale and had dropped down to 138
NATHAN’S ADVICE FOR HARDGAINERS
• The best moves for gaining mass are
compound, complex motions that use a lot of muscle groups at once. Things like
squats, lunges, deadlifts and bench press-es should be workout staples.• Hardgainers need to eat a lot. And I mean
a lot. If you can’t stomach all the food or don’t have time to make it and eat it, fi nd a
weight-gainer shake you like. • To make steady gains, change your work-out every four to six weeks. If you do the
same thing all the time, your body adapts and you stop progressing.
• Writing things down can really help you make gains. I write down everything — my goals, how long I want to take to reach
them and every workout I do each day. That way you can see your progress on
paper as well as in the mirror. • I eat fat at night. It sticks to me better and helps me gain size more quickly if I eat
cream cheese or peanut butter before bed.
Ph
oto
by
Jo
sep
h E
. Ga
rcia
Age: 20
Hometown: Springfi eld, Mo.
Starting Weight: 110
Ending Weight: 150
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Muscle &
Performance photo shoot with Kai Greene at Bev Francis Powerhouse Gym in Syosett, N.Y. By Peter Lueders
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BY S
TEVEN STIE
FEL
THE RELEASE OF TH
E DO
CU
ME
NT
AR
Y G
EN
ER
AT
ION
IRO
N IS
GETTING THE PROFESSIONAL BODYBU
ILD
ING
WO
RL
D —
AN
D I
TS
FA
NS
— P
UM
PED.
BODY OF WO
RK
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36 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
It doesn’t take much to get the
crowd in the Orleans Arena in Las
Vegas excited — a well-oiled phy-
sique, a perfect lat spread, quads
playfully �lip-�lopping before be-
ing snapped into perfect-teardrop de�i-
nition. But what appeared on the screen
in the middle of the Mr. Olympia compe-
tition in September 2012 brought the
mood to a whole new level.
During a break in the competition, the
arena went dark and the many screens
lit up with footage of Arnold Schwar-
zenegger posing in front of strobing
�lashbulbs, Phil Heath being declared
the winner of the 2011 Sandow, a hood-
ed Kai Greene, Heath reading a maga-
zine in a bubble bath …
These scenes, interspersed with mon-
tages of Heath, Greene and other major
heavyweights grunting, sweating and
heaving iron, heralded the release of a
new �ilm. Called Generation Iron, it fol-
lows the top names in bodybuilding in
the lead-up to the very event the crowd
was at the Orleans to watch that night.
The name is an intentional nod to the
1977 classic Pumping Iron, otherwise
known as the �ilm that helped vault
Schwarzenegger and Lou Ferrigno —
not to mention the sport of bodybuild-
ing — to international stardom. But a
lot has changed in the past 35 years,
and it’s those changes that director
Vlad Yudin set out to chronicle when he
decided to step into the lives of several
of the competitors for the title of Mr.
Olympia in 2012. Yudin and his crew
got unparalleled access, shadowing
eight professional bodybuilders and
taking a long look behind the curtain
of the Olympia contest itself to discov-
er — and, in the process, de�ine — the
current state of the sport.
And so we took a peek behind the
scenes of the �ilm. We sat down with
Yudin to �ind out how a documentary
�ilmmaker gets interested enough in
bodybuilding to want to immerse him-
self in it for several years. We �lew to
Bev Francis Powerhouse Gym, aka the
East Coast Mecca of Bodybuilding, in
Syosett, N.Y., to catch up with 2012
runner-up Kai Greene a mere couple
months out from his next head-to-head
with Phil Heath. And then we crunched
some data and pitted the 1975 Mr. O
competition against the 2012 contest
to see just how much has changed.
So grab your popcorn — or protein
shake — and read on.
Vlad Yudin directing Hidetada Yamagishi
On location with Roelly Winklaar (L)
On location with Phil Heath (L)
Ch
ris
So
ren
sen
/T
he
Vla
da
r C
om
pa
ny
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DEXTER JACKSON
“THE BLADE”
INFINITE LABS® ATHLETE
I.F.B.B. PRO BODYBUILDER
MR. OLYMPIA
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
LEANMASSOPTIMIZER
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CYCLO TREN™ HELPS:
• Optimize testOsterOne
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• Helps minimize estrOgen
impaCt On tHe bOdy*
• prOmOte lean musCle and
perfOrmanCe gains*
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38 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
HOW WOULD YOU DESCRIBE
GENERATION IRON?
It’s Pumping Iron about the current gen-
eration of pro bodybuilders. Pumping
Iron introduced mainstream �ilm view-
ers to professional bodybuilding back
in the 1970s. Guys like Arnold Schwar-
zenegger and Lou Ferrigno weren’t well-
known before the �ilm was released.
Pumping Iron helped catapult them into
mainstream �ilms and television shows.
Generation Iron isn’t a sequel — it’s
a stand-alone �ilm. But it encapsulates
today’s bodybuilders in the same way
that Pumping Iron captured that previ-
ous era. No one has made a �ilm about
bodybuilding for theatrical release for
more than 35 years, and that was my
objective. We wanted to introduce the
new generation of top pro bodybuild-
ers to mainstream moviegoers. A lot
Wolf, Hidetada Yamagishi, Victor Marti-
nez, Roelly Winklaar and Ben Pakulski.
WHAT WERE THE LOGISTICS?
HOW DID YOU FILM THE MOVIE?
The �ilm isn’t just about the 2012 Olym-
pia; it’s about the sport of pro body-
building. Before the 2012 Olympia,
we went to each city where the top
competitors live, and we spent several
days with each of them while they were
training and preparing. My crew and I
went to Denver to �ilm Phil, New York
to �ilm Kai, Texas to �ilm Branch, Vegas
to �ilm Dennis and Los Angeles to �ilm
Hidetada, among other places. We also
show what goes on behind the scenes
at the Olympia. People will be able to
see things they haven’t seen in other
behind-the-scenes �ilms and videos.
We approached this in a cinematic
has changed in bodybuilding since the
’70s. Yet in many ways, the sport has
remained the same: It’s still taboo and
underground.
WHO’S IN THE FILM?
The main guys are Phil Heath and Kai
Greene, and we document their prepa-
ration for and competition in the 2012
Mr. Olympia contest. I got a chance to
spend a lot of time with these guys, and
you really get to know them in the �ilm.
Phil is a true champion; he reminds me
of Arnold. Kai has a very different per-
sonality — he’s an artist. He not only
sculpts his body, but he paints canvasses
at night. The �ilm explores the differenc-
es between these fascinating characters.
We also included several other pros
who were preparing to compete in the
2012 Olympia: Branch Warren, Dennis
GENERATION
NEXTVlad Yudin is a 30-year-
old Russian emigré with
a resume that includes
a couple of features and
a documentary on the
life and death of Puerto
Rican-American rapper
Big Pun. How in the
world did he decide to
immerse himself in the
world of professional
bodybuilding? That was
one of the questions
we asked him when
we sat down to discuss
Generation Iron.
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40 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
way, putting a lot of effort into produc-
tion value. We’ve been working on this
film for more than a year. We had a big
crew and multiple cameras. This wasn’t
renegade filmmaking. This was a well-
planned production. But making docu-
mentaries is challenging because you
don’t know what the story is before you
start to film. We shot more than 100
hours of film. That’s a lot more than
many big-budget films shoot, and it
makes editing very challenging.
How did you become
interested in tHis topic?
I’m a filmmaker of documentaries and
feature films. I’m a fan of Pumping Iron,
and it pops up in my life every few years.
I saw it again a couple of years ago, and
then I met [Pumping Iron producer] Je-
rome Gary, and we had a conversation.
Nothing had been done to explore the
subject matter of current pro bodybuild-
ing, so I started researching the sport,
and that led to weeks and months of
development and preparation with Je-
rome. I realized that there were a lot
of cool, fascinating personalities in the
sport, but they hadn’t been given the ex-
posure they deserved. I wanted to make
a documentary that would be interest-
ing in its own right but that would also
bring more attention to these athletes
and characters.
PumPing iron Has Heroes
and villains. did you try to
acHieve tHat same dynamic?
Our primary dramatic interest was try-
ing to explore what it takes to make it
to the Olympia stage and what it takes
to win. Phil was the reigning champion,
and Kai was trying to beat him. At first,
Kai looks like an aggressive predator
coming for the hero, but I think Kai also
becomes a protagonist in our film. It’s
a fascinating dynamic because you can
cheer for either of them.
But whether or not you think Phil or
Kai — or any of the other guys — are
heroes or villains is up to personal in-
terpretation. We didn’t set out to cause Ph
oto
by
Pet
er L
ued
ers
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42 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
drama because we thought the story was compelling and that it would
tell itself.
As a side note, I’d like to add that I think that Pumping Iron had
a significant impact on our concept of what heroes look like. After
this film was released, and especially when Arnold became a movie
star, other heroes in film and other forms of media became larger and
more muscular. Bodybuilding is a sport that’s under the radar, but it
does influence mainstream culture.
Can you give us any spoilers?
Sure. But just one. Some of the guys were still battling to qualify to
compete at the 2012 Olympia. Victor Martinez had been a top pro for
many years, but he’d recently spent seven months in jail. During that
time, he’d lost a lot of weight, yet he still wanted to compete. The film
shows him trying to get ready to make it to the stage. He was deal-
ing with a lot of difficult emotions, and he wasn’t sure if he should
go onstage. Finally, he decided not to compete. We
document that in the film, and it’s heartbreaking.
What else Can you tell us about
the film?
I’m really excited about two other elements. First,
Mickey Rourke is our film’s narrator. He’s a great ac-
tor, and he was amazing in The Wrestler, a movie that
captures the triumphs and anguish in pro wrestling,
another sport where most athletes don’t make a lot
of money. Our film needed a narrator, and Mickey
was my first choice. Interestingly, his father was a
bodybuilder. Mickey’s narration is filled with emo-
tion and pain because he knows a lot about body-
building and fitness. His voice captures the struggles
bodybuilders endure: the battle between the per-
ception of beauty and art — and freakishness.
Second, Dr. Jim Stoppani explains the difference
between common-sense health and fitness and ste-
roid use. People may be surprised by many of these
facts, but Dr. Stoppani presents them in a straight-
forward way.
so When Can We
see the film?
We’re aiming for a September 2013 theatrical re-
lease. We want bodybuilding fans and mainstream
viewers to see Generation Iron the same way they
saw Pumping Iron for the first time: in a theater.
Gimme an OIn September 2012, fans were fairly sure that
Phil Heath would repeat and claim the Mr.
Olympia title again. Here’s where Generation
Iron’s cast landed in the rankings:*
1. Phil Heath
2. Kai Greene
3. Shawn Rhoden
4. Dexter Jackson
5. Branch Warren
6. Dennis Wolf
7. Toney Freeman
8. Evan Centopani
9. Johnnie Jackson
10. Lionel Beyeke
11. Ben Pakulski
12. Roelly Winklaar
13. Ronny Rockel
14. Essa Ibrahim Obaid
15. Hidetada Yamagishi
16. Baito Abbaspour
16. Bill Wilmore
16. Fred Smalls
16. Michael Kefalianos
*Victor Martinez did not compete.
Ph
oto
by
Ja
son
Bre
eze
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44 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
CATEGORY PUMPING IRON GENERATION IRON NOTES
Olympia Year 1975 2012 37 years passed between the events
Winner Arnold Schwarzenegger Phil Heath It was Schwarzenegger’s sixth win and Heath’s second.
Runner-Up Serge Nubret Kai Greene Both Nubret and Greene were competing in their fourth Mr. O.
Number of Competitors
Over 200 Pounds
3 19 In 1975, there were Àve other
competitors who weighed less than 200 pounds.
Last-Place Finisher Lou Ferrigno (3rd) Baitollah Abbaspour, Fred Smalls, Michael Kefalianos (tied for 17th)
Despite Ànishing last, Ferrigno
booked a TV series in part as a result of the fame garnered from his appearance in Pumping Iron.
First-Place Prize Money $1,000 $250,000
Total Purse (Male
Bodybuilding)
$3,500 $650,000
Winner’s Height 6’2” 5’9”
Winner’s Weight 235 251
Event Location Pretoria, South Africa Las Vegas, United States
OlYmpiA
pAST ANd
pRESENT
A lot can change in
37 years. In 1975,
when Àlmmakers
for Pumping Iron
recorded athletes
training for the Mr.
Olympia competi-
tion, the sport of
bodybuilding was
in its infancy. Now,
thanks in part to the
mainstream success
of Pumping Iron
and the athletes it
followed, bodybuild-
ing is bigger in just
about every way.
Here’s how.
Generation Iron
wristbands are available
at generation-iron.com.
Ph
oto
by
Pe
ter
Lu
ede
rs
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ICO
N
CL
AS
T
VS
. IC
ON
Kai G
reene took on Phil Heath in the
2012 Mr. O
lympia and lost. N
ow he’s
reliving that battle in Generation Iron.
Ph
oto
by
Pet
er L
ue
der
s
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MUSCLEANDPERFORMANCEMAG.COM
The results have been in
for nearly a year: Phil
Heath beat Kai Greene
in one of the closest
Olympia competitions
in history. So what’s left to decide?
Public perception.
The new documentary, Generation
Iron, captures both athletes in the run-
up to the event and ventures behind
the scenes during the competition. Af-
ter the film is released, the historical
impressions of the 2012 Olympia may
be rewritten. That has happened once
before — when Pumping Iron was re-
leased in the 1970s.
Generation Iron director Vlad Yudin
describes the film as, in part, a battle
between Greene and Heath, two very
different guys. In fact, Greene may be
the most misunderstood runner-up in
Olympia history. Years ago, his unique
posing routines drew more attention
than his physique. Now when he steps
onstage, though, all the attention is on
his physical achievements.
Generation Iron provides another
lens through which bodybuilding fans
can view this bodybuilder who has nev-
er fit the norm — and that’s by body-
building standards. Bodybuilders have
always been massive square pegs that
don’t fit into round holes, but Greene
is a rhombus, a trapezoid, an octagon:
someone truly hard to peg.
“I’ve seen Pumping Iron probably
more than 600 times,” Greene said, ex-
plaining that most viewings were when
he was a teen. “I’m a huge fan of [Pump-
ing Iron director] George Butler’s work.
I can’t tell you how much it means to
me to be a part of Generation Iron.”
While the producers describe Greene
as one of the stars of the film, he wasn’t
aware of that during our interview. He
hadn’t seen any footage, and he didn’t
know what the results looked like. “I
know there’s a lot of decision-making
that goes into a film, but I wasn’t part of
that. I was the ‘talent,’” he said.
But when asked whether he was con-
cerned about how he’d come across
in the film, Greene expressed no res-
ervations about his participation in
the project: “I don’t know [how I’ll be
perceived, but] I see myself as a man
presenting his life, and I hope my larger
message comes across.”
Greene explained that he didn’t know
much about bodybuilding science when
he was younger, despite how enthralled
he was by the sport. “You have to start
where you are,” he said. “Even today,
I’m still living the project. My develop-
ment as a man and an athlete is a prod-
uct of my thinking.” And that’s the take-
away he wants to impart to every young
viewer of either film today.
Of course, once you already know the
results, the suspense of Generation Iron
is not in who wins; it’s in how the par-
ticipants respond. “I don’t remember
being filmed backstage at all,” Greene
said. “The filmmakers took a fly-on-the-
wall approach. And the moment where
Phil was announced as the winner is a
blur to me.” In other words, Greene is
anticipating seeing this film as much
as anyone. He’d like to know what hap-
pened, too.
Still, the Mr. Olympia runner-up rec-
ognized how significant this film may be
in his career: “I knew this was a tremen-
dous opportunity; Lou Ferrigno finished
in third place in the 1975 Olympia, and
he was able to launch an entertainment
career that’s lasted until today.
“My achievements have been re-
corded in a time capsule in Generation
Iron that will probably outlive me.” This
is important to him. “Can you imagine
being cast in the follow-up or sequel to
the film you’ve seen the most in your
life? It’s an overwhelming feeling and a
brilliant statement. One of the most im-
portant parts of my life has been docu-
mented, and a part of my body of work
will survive.”
Greene acknowledged that his first
goal was to win the Mr. Olympia title
in 2012, but he has nothing but respect
for Heath: “I have tremendous respect
for Phil’s accomplishments and intelli-
gence, and I give him credit for holding
the title that I hold closest to my heart.”
Still, while Greene has no personal an-
tipathy toward Heath, “I don’t have him
over for dinner,” he said.
Like any documentary crew, the film-
makers behind Generation Iron want to
make their film as compelling as possi-
ble, and they said that they constructed
the behind-the-scenes storylines in an
accurate way that allows you to choose
whom to root for: Greene or Heath, the
iconoclast or the icon.
The good news is that the next Mr.
Olympia battle between Greene and
Heath takes place on Saturday, Sept. 28,
2013. And Generation Iron is scheduled
for release in September 2013. Both are
battles for a place in history.
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Few set-and-rep schemes deliver
more results than 5x5 training,
particularly where size and strength are
concerned. It’s time to add some weight to
your program. B y C h r i s L o g a n
P h o t o s B y ro B e rt r e i f f
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54 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Conventional training wis-
dom always seems to err
on the lighter side. Tech-
nique is �lawed? You’re
going too heavy. Not as
shredded as you’d like to
be? Go light and do high-
er reps.
Enough. It’s about time
people stop taking weight
off the bar and start piling it on (within
reason, of course). Because, �irst of all,
high reps don’t make you shredded;
building muscle does. And if you want to
build muscle, you need to get strong, too.
There’s nothing wrong with the popu-
lar, tried-and-true schemes that call for
moderate weights and reps — 3x10,
4x8, 10x10. But if you want to maximize
strength and the appreciable size gains
that come along with it, try erring on the
heavier side with another classic method
that might just trump them all: 5x5.
CEXERCISE IN FOCUS: LEG PRESS
Just because you’re doing fi ve
reps on an exercise doesn’t
mean you necessarily have to
do fi ve sets of it. Sullivan has
you doing 5x5 on barbell squats,
but because he’s ever mindful of
overtraining, leg presses get only
three sets of fi ve reps.
5X5 SAMPLE WORKOUTSINSTRUCTIONS:
➤ Do no more than two of these workouts per week. “Don’t perform 5x5 training every
week for every bodypart,” Sullivan says. “This heavy style of lifting will quickly drain your central nervous system and will lead to
overtraining. Choose two major bodyparts each week to apply 5x5 to.”
➤ For all exercises in all workouts, increase
weight on every set, whether it’s a warm-up or working set.
➤ On warm-up sets, the weight/effort should be light to moderate; for 5x5 sets, each set
should be at or approaching failure.
QUADSEXERCISE SETS REPS REST
Barbell Squat (warm-up) 2 5-7 1.5-2 minutesBarbell Squat 5 5 2-3 minutes
Leg Press 3 5 2-3 minutesLeg Extension 3 12-15 45 seconds-1 minute
››
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56 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
THE POWER OF FIVE
The 5x5 protocol has been around for at
least a half century, so it’s nothing new.
Iconic bodybuilder Reg Park, a three-
time Mr. Universe in the 1950s and ’60s
(and Arnold Schwarzenegger’s boy-
hood idol), swore by the method and
is considered a pioneer of 5x5 training.
(Training guru Bill Starr lent scienti�ic
legitimacy to 5x5 when he published
his 1976 football training book The
Strongest Shall Survive.) Park, at 6 feet
1 inch and about 225 pounds, was con-
sidered one of the bigger bodybuilders
of his time, so anything he was doing in
the gym was believed to be effective at
building muscle, not just strength.
EXERCISE IN FOCUS:
INCLINE DUMBBELL BENCH PRESS
In this workout, incline dumbbell
presses come before fl at benches.
Feel free to vary exercise order from
workout to workout. If your upper
pecs are a weak area, do inclines
fi rst, when your muscles are at their
freshest. Otherwise, alternate fl at
and incline every other time you
train chest — if you did fl at fi rst last
workout, do inclines fi rst the next.
CHESTEXERCISE SETS REPS REST
Incline Dumbbell Bench Press (warm-up) 2 5-7 1.5-2 minutes
Incline Dumbbell Bench Press 5 5 2-3 minutes
Bench Press (warm-up) 1 5-7 1.5-2 minutes
Bench Press 5 5 2-3 minutes
Pec Deck 2 12-15 45 seconds-1 minute
›››
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Maybe sharp words and not hard objects are what got you in this game. You got picked on so you picked up the
iron. As you grew, the insults faded. Today, you’re bigger than ever. But go below the skin and there could be
trouble. Muscles without strong and flexible joints, tendons and ligaments can lead to serious injury and take you
out of the game. It’s easy to build a big house, but how do you reinforce a foundation you can’t see? For the past
seven years, Animal Flex has been leading the pack as the #1 rated, award-winning, comprehensive joint
supplement in the world. Think of it as supplemental insurance for your joints. After all, if tons of elite lifters put their
faith in Animal Flex, shouldn’t you? So the next time you put it all on the line, pull yourself together and lift fearlessly.
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58 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
EXERCISE IN FOCUS: PULLDOWN
Pulldowns aren’t an exercise typically
done for low reps with heavy weight.
Just remember, range of motion is
key. If you can’t reach the bar all the
way to your upper chest on a majority
of your reps, you’re going too heavy.
Even when doing 5x5, it’s important to
squeeze your shoulder blades together
at the top of each rep.
BACKEXERCISE SETS REPS REST
Barbell Bent-Over Row (warm-up) 2 5-7 1.5-2 minutes
Barbell Bent-Over Row 5 5 2-3 minutesPulldown (warm-up) 1 5-7 1.5-2 minutes
Pulldown 5 5 2-3 minutes
Straight-Arm Pulldown 3 12-15 45 seconds-1 minute
The 5x5 system is what it sounds
like: �ive sets of �ive reps for a given
exercise. It entails using a relatively
heavy weight and typically employing
ample rest periods between sets. The
�ive-rep count is seen as a “tweener”
that falls within the well-established
eight- to 12-rep range ideal for build-
ing size and near the one- to three-rep
range favored by powerlifters who
aren’t as concerned with hypertro-
phy as bodybuilders. So the question
is: Are sets of �ive reps better for size
or strength? Through anecdotal and
empirical research, the answer is un-
equivocally both.
“The �ive-rep range has been proven
to be the most bene�icial range for a
mixture of mass and strength,” says
Ryan Sullivan, a competitive natural
bodybuilder, personal trainer and
owner of Sci-Unison Fitness in North
Babylon, N.Y. (sci-unison�itness.com).
“Going with higher reps will be only
hypertrophy based and then eventu-
ally endurance based. Lower than
�ive reps begins to creep into strength
only, with major demands on the cen-
tral nervous system. The 5x5 helps
with both worlds. It helps to build a
solid strength foundation that enables
one to lift heavier weight in the higher,
more hypertrophy-based rep ranges.”
›
››
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60 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
What’s so magical about the number
“5” anyway? According to Starr, noth-
ing really. In his book, he cites research
that showed that four to six sets of four
to six reps delivered optimal results, so
he just simpli�ied things by meeting in
the middle and calling it �ive sets of �ive
reps. If you think about it, though, not
only does a rep count of �ive represent
a crossover between strength and size,
but �ive sets — as opposed to 2x5 or
3x5 — also ensures adequate volume,
a requirement for maximizing hyper-
trophy.
HEAVY STUFF
Sullivan designed the following 5x5
workouts, paying careful attention to
reducing the risk of overtraining. This
style of training isn’t just a matter of
doing �ive sets of �ive reps on every
exercise of every workout; rather, you
pick one or two exercises for a muscle
group to subject to 5x5. And don’t get
too stuck on the No. 5 — you don’t have
to do exactly �ive reps on every set.
EXERCISE IN FOCUS:
HAMMER STRENGTH
SHOULDER PRESS
Machine exercises allow you
to really overload the target
muscle because stabilizers
arenÕt relied on as much as
they are with free weights.
Take this opportunity to pile
on some weight. With seated
dumbbell shoulder presses,
having a spot is essential
Ñ not so much on Hammer
Strength presses because
you can fail on a rep and the
weight will be safely caught
by the machine.
›
SHOULDERS EXERCISE SETS REPS REST
Seated Dumbbell Shoulder Press (warm-up) 2 5-7 1.5-2 minutes
Seated Dumbbell Shoulder Press 5 5 2-3 minutesHammer Strength Shoulder Press 4 5 2-3 minutesDumbbell Lateral Raise 3 12-15 45 seconds-1 minute
››
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62 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
“The goal is to select a weight that
will yield failure in and around the �ive-
rep range,” Sullivan says. “Completing
�ive sets of �ive reps is more of a target
than a requirement. Let’s say you’re do-
ing 5x5 with the bench press. You �inish
your initial warm-up sets and are ready
to go. You may end up with six reps on
your �irst set, �ive on the second, four
on the third and fourth, and only three
on your �ifth set. Don’t be discouraged
— this is part of the game. Now the next
time you do 5x5 for chest, you’ll try to
build on these numbers.”
Once you’re able to perform an exer-
cise for �ive reps to failure for all �ive
sets, Sullivan says, it’s time to increase
the weight the next time you do that
exercise. “Completing a 5x5 isn’t some-
thing you’re going to jump right into
and complete,” he says. “If you do, the
weight was too light in the �irst place.”
Most proponents of heavy lifting rec-
ommend you balance 5x5 training with
higher rep ranges in the same week and
same training session. In a given week,
perhaps the �irst two to three workouts
are heavy days and the last two to three
sessions are light. And within the heavy
workouts, follow your heavy exercise(s)
TRICEPSEXERCISE SETS REPS REST
Dip* (warm-up) 2 5-7 1-1.5 minutes
Dip* 5 5 2-2.5 minutes
Cable Pressdown 3 12-15 45 seconds-1 minute
*If bodyweight-only dips are too easy for the prescribed rep range, do
weighted dips. If they’re too diffi cult, do assisted machine dips.
››
EXERCISE IN FOCUS: DIP
Weighted dips not only will help pack on size to your triceps; your shoulders and chest will be worked, too. Other good tri-ceps exercises for which to use 5x5 in-clude close-grip bench presses (provided you have a spotter) and lying triceps ex-tensions (with a straight or EZ-bar), aka skullcrushers. The latter move provides slightly better isolation of the triceps than dips and close-grip bench.
›
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with higher rep work. (In Sullivan’s
workouts, 5x5 moves are followed by
sets of 12 to 15 reps.) This not only will
keep nervous-system demands in check
but also will expose the muscles to vary-
ing hypertrophy-inducing rep ranges.
Because, after all, heavy weight and low
reps isn’t the only way to build muscle
— it’s just one of the best.
“It’s key to strike a balance with your
training,” says Sullivan, who recom-
mends 5x5 training for individuals of
all levels, from newcomers to profes-
sional bodybuilders. “Alternate your
standard-style workouts with 5x5 rou-
tines each week.”
›
BICEPSEXERCISE SETS REPS REST
Barbell Curl (warm-up) 2 5-7 1-1.5 minutes
Barbell Curl 5 5 2-2.5 minutes
Machine Preacher Curl 3 12-15 45 seconds-1 minute
EXERCISE IN FOCUS: BARBELL CURL
For isolating and adding size to the
biceps, nothing beats the classic
barbell curl. Maintaining good form
is important, but a small amount of
cheating is OK on the last rep or two
of an occasional set. When cheating,
lean back just enough to get the bar
moving upward, then lift it the rest of
the way up using only your biceps.
mri-performance.com* These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure or
prevent any disease. © 2013, Medical Research Institute
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by mixing and matching
by mike martinotti
compose the perfect
supplement plan
these six stacks.
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68 MUSCLE & PERFORMANCE • SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Whether you go to the gym to get bigger or stronger or both,
these five supplements should form the base of your stack.
Whey Protein Whey is the fastest protein that you can con-
sume and the richest source of the critical branched-chain
amino acids. (See below for more on them.) The fast diges-
tion rate of whey means it gets to your muscles in a hurry,
providing energy for workouts and kick-starting muscle
protein synthesis, which leads to muscle growth. Whey also
has been shown to boost nitric-oxide levels, increasing blood
flow to muscles. This aids energy levels for training — and
recovery and growth afterward.
Casein Protein Unlike whey, casein is very slow digest-
ing. This prolongs the boost in muscle protein synthesis that
whey starts and decreases muscle protein breakdown for
greater muscle growth. Research confirms that mixing whey
and casein together leads to greater gains in muscle size.
BranChed-Chain amino aCids Leucine, isoleucine and va-
line are the three most critical amino acids for boosting muscle
growth. Research shows that leucine acts as a key that turns on
muscle protein synthesis in muscle cells, and all three are also
an important energy source for muscles during workouts, so
you need them both before and after workouts. Whey protein
is rich in BCAAs, but not rich enough to provide all that you re-
ally need to boost energy and muscle growth around workouts.
Creatine Hundreds of studies support the effectiveness of
creatine for boosting muscle size and strength. It does this
through a number of mechanisms: increasing energy levels
in muscle cells, increasing muscle cell water levels (which
leads to long-term growth because of the stretch it creates on
muscles), increasing levels of insulin-like growth factor-1 or
by decreasing myostatin levels.
Beta-alanine This amino acid combines with the amino acid
histidine inside muscle cells to form the compound carno-
sine. Higher levels of carnosine, studies show, lead to greater
muscle strength and power, as well as muscle size, especially
when beta-alanine is taken with creatine. One study from
the College of New Jersey found that subjects who took beta-
alanine along with creatine gained significantly more muscle
mass than those taking creatine alone.
Stack Info: Take all supplements within 30 minutes before
workouts and within 30 minutes after workouts.
Whey Protein: 10 to 20 grams before training and 20 to 30
grams after training
Casein Protein: 10 grams before training and 10 to 20
grams after training
BCAAs: 5 grams before and after workouts
Creatine: 1 to 5 grams (depending on the form you use)
with your preworkout and postworkout shakes
Beta-Alanine: 1.5 to 3 grams before and after workouts
YOU CAN TRAiN, and you can optimize your diet, but unless you’re doing both in tandem, you won’t be getting the best results possible. And even then, when you have a solid training program and a smart diet all mapped out, you still need to con-sider a supplement plan.
Smart supplementation doesn’t just mean grab-bing a jug of whey protein powder and a container of creatine, though both are critical for gym-goers. instead, a supplement plan needs to be like an orchestra — each ele-ment works beautifully on its own, but together they create a symphony of size and strength.
Unfortunately, building a symphonic supplement plan requires a broad understanding of nutrition science. Fortunately, we have done all the study-ing and have composed six supplement stacks for six different goals. They’re not mutually ex-clusive — you can take one, two, three or more. Orchestrating them, then,
is up to you.Muscle-Building/strength stack
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70 MUSCLE & PERFORMANCE • SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
It’s not surprising that fat burners are popular
supplements, but with so many to choose from,
it can be difficult to figure out which ones to
stack. Crafting your own by combining these
four ingredients or buying a fat burner that uses
most of these will have you covered — allowing
you to uncover your new abs.
Caffeine Sure, caffeine is a stimulant that
makes you more alert, but it also helps diet-
ers by boosting the number of calories the
body burns and blunting hunger (which de-
creases the number of calories consumed). In
addition, caffeine works directly on fat cells.
It binds to them and increases the amount of
fat leaving them while decreasing the amount
stored in them.
Green-Tea exTraCT The active ingredients
in green tea are catechins, particularly epigal-
locatechin gallate. EGCG increases levels of
norepinephrine, which is a neurotransmitter
and a hormone related to adrenaline that in-
creases metabolic rate and fat burning.
Green-Coffee exTraCT The act of roast-
ing coffee beans turns them brown, makes for
a great cup of joe — and destroys chlorogenic
acid, a critical component for fat loss. It works
synergistically with the caffeine in the beans to
burn the fat that caffeine releases from fat cells.
Synephrine The main active ingredient in
the Citrus aurantium plant, synephrine has
been shown by research to boost metabolic
rate without significantly elevating heart rate
or blood pressure. It also helps to enhance
fat loss by stimulating receptors on fat cells
to release more fat and by blunting appetite
so that you eat fewer calories than you burn
each day.
Stack Info: Take them together two or three
times per day between meals, with the first
dose in the morning before breakfast. On
workout days, take one dose 30 to 60 min-
utes before workouts.
Caffeine: 100 to 400 milligrams
Green-Tea Extract: About 500 milligrams
standardized for EGCG
Green-Coffee Extract: 200 to 400 milligrams
standardized for about 50 percent chloro-
genic acid
Synephrine: 5 to 20 milligrams (from a
standardized Citrus aurantium extract)
Fat-Burning Stack
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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in
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and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of efort you put into it, which includes eating &
exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not afliated with, and its products are
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72 MUSCLE & PERFORMANCE • SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
The word “energy” makes many people think of the jolt that
they get from a preworkout product or a stimulant like caf-
feine. However, the type of energy we’re talking about here
is the long-lasting, calm energy that doesn’t cause you to get
jittery or to crash later on. Using the right supplements can
keep you alert and focused but calm and cool at the same
time. Plus, they can help you work out longer.
Citrulline Malate Clinical studies show that subjects tak-
ing this combination of the amino acid citrulline and malic
acid report less fatigue and experience a 35 percent increase
in energy production in the body. In the body, citrulline is
converted to arginine and then to nitric oxide, which enhanc-
es blood flow and the removal of ammonia, which can cause
fatigue when levels build up.
CoenzyMe Q10 Having ample amounts of this enzyme in the
body is critical for maintaining energy levels. After age 20,
levels of CoQ10 in the body start to decline, so supplement-
ing with it daily can make a big difference. Japanese research-
ers found that subjects supplementing with 300 milligrams
of CoQ10 per day for eight days experienced less fatigue dur-
ing exercise and recovered faster between bouts of exercise.
rhodiola rosea Considered a stimulatory adaptogen be-
EnErgy- and EndurancE-Building Stack
cause it increases the body’s resistance to a variety of stress-
ors, Rhodiola rosea can increase energy levels in muscle cells,
as well as increase the amount of oxygen carried by the blood
to exercising muscles and allow for greater amounts of fat to
be burned as fuel. All these benefits have been shown to result
in improved exercise endurance.
resveratrol This potent antioxidant found in grape skins
and seeds provides a multitude of benefits that include reduced
risk of cancer, better heart health, protection from diabetes, en-
hanced fat loss, higher and increased energy levels and endur-
ance. Resveratrol increases the number of mitochondria (which
produce the majority of the body’s energy) in cells, including
muscle cells. Resveratrol also may help increase life span and
has been shown to enhance insulin sensitivity.
Stack Info: Take them together 30 to 60 minutes before
workouts for an endurance boost or any time during the
day for a long-lasting energy boost.
Citrulline Malate: 1 to 3 grams
CoQ10: 200 to 300 milligrams
Rhodiola Rosea: 300 to 1,800 milligrams
Resveratrol: 50 to 500 milligrams
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74 MUSCLE & PERFORMANCE • SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Ready for the understatement of the year? Testosterone is im-
portant for men. The hormone is critical for muscle growth,
keeping fat off and, of course, maintaining sex drive and per-
formance. Once you’ve seen the end of your 20s, your years
of maximal testosterone levels are behind you. If this is you,
consider stacking the following ingredients or looking for a
commercially made test booster that includes most of them.
D-AspArtic AciD Also known as D-aspartate, this amino acid
is found naturally in nerves and organs in the body. It’s pro-
duced in the pituitary gland, where it stimulates the release
of luteinizing hormone, which travels via the bloodstream to
the testicles, where it causes a boost in testosterone produc-
tion. D-aspartate is also produced inside the testicles and
acts on Leydig cells (special cells in the testicles that produce
testosterone) to increase testosterone production. An Italian
study reported that subjects taking D-aspartate increased
their testosterone levels by more than 40 percent in less
than two weeks.
AshwAgAnDhA Also known as Withania somnifera, this plant
is best-known for its adaptogenic effects, much like Rhodiola.
Indian researchers recently found that it also works well to
boost testosterone levels. They gave men ashwagandha and
reported that the subjects with normal testosterone levels at
the start of the study experienced a 15 percent increase in
testosterone levels by the end of the three-month trial and
that testosterone levels rose by 40 percent in subjects who
began with low levels.
Forskolin The active compound in the herb Coleus forskohlii,
which is a member of the mint family, forskolin is known for
its fat-burning properties and is also recognized as an effec-
tive testosterone booster. Forskolin activates an enzyme in
Leydig cells, causing them to produce more testosterone. Uni-
versity of Kansas researchers found that men taking forskolin
for 12 weeks ended up with significantly higher testosterone
levels and less body fat than men taking a placebo.
Stack Info: Take these three supplements to get your tes-
tosterone climbing.
D-Aspartic Acid: About 3 grams with your first meal of
the day
Ashwagandha: 1,500 to 2,000 milligrams three times per
day with food (On workout days, take one of those doses
with your preworkout shake.)
Forskolin: 20 to 50 milligrams two or three times per day
before meals (On workout days, take one dose about an
hour before workouts.)
Boosting nitric-oxide levels before workouts helps to deliver
more nutrient-rich blood to the muscle fibers, which leads to
greater energy and less fatigue for a more intense workout
that can produce better results. NO also can increase the vol-
ume of the muscle pump you get, which can lead to long-term
muscle growth. You can either stack these ingredients your-
self before workouts or look for an NO booster that includes
most of them.
Arginine With the help of the enzyme nitric oxide synthase,
this amino acid is readily converted to NO in the body. A re-
cent study found that subjects taking arginine before a biceps
workout experienced a 100 percent increase in biceps blood
volume during the workout. Arginine also bumps up growth-
hormone levels, which may help boost muscle growth. And it
can aid fat burning during workouts.
pycnogenol This trademarked extract of the French mari-
time pine tree is a potent antioxidant that helps convert argi-
nine into NO. Research shows that Pycnogenol increases NO
levels by activating nitric oxide synthase, which catalyzes the
conversion of arginine to NO. Plus, its antioxidant properties
may help decrease the breakdown of the NO produced so
that levels stay higher for longer.
horny goAt weeD Also known as Epimedium, this is essen-
tially an herbal form of Viagra. Research conducted by Italian
scientists showed that horny goat weed inhibits the enzyme
phosphodiesterase-5, which normally breaks down NO.
Block PDE5 from breaking down NO, and you’ll have more
NO for longer.
Stack Info: Take these three supplements together 30 to
60 minutes before workouts.
Arginine: 3 to 5 grams
Pycnogenol: 50 to 100 milligrams
Horny Goat Weed: 500 milligrams
TesTosTerone-BoosTing sTack
no-BoosTing sTack
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All the exercise you do can put real stress on the body, es-
pecially if you don’t allow yourself to recover properly. The
ingredients outlined in the Muscle-Building Stack above will
aid recovery right after workouts, but there are other factors
— your nervous system, your immune system, your endo-
crine system and your joints, just to name a few — that are
impacted by workouts. Using these four supplements can
help your body attain full healing and recovery.
MultivitaMin/Mineral Even the most well-balanced diet
lacks some micronutrients, and bodies that work out intense-
ly regularly lose critical vitamins and minerals. Fortunately,
taking a multivitamin/mineral supplement can replace what’s
lacking, enhancing health but also helping to ensure that all
the body’s biochemical processes function properly, which
in turn enhances recovery for greater gains in muscle mass,
strength and endurance, and can even keep fat gain at bay.
Fish Oil Fish oil contains the essential omega-3 fatty acids
eicosapentaenoic acid and docosahexaenoic acid, which re-
duce inflammation in the body and provide a laundry list of
benefits. This is one of the most critical supplements because
it can reduce the risk of heart disease and stroke, as well as
certain cancers and diabetes. In addition, it may boost brain
function and aid fat loss, joint recovery and muscle growth.
ChOline An essential nutrient, choline’s main role in the
body is the production of the neurotransmitter acetylcho-
line. Acetylcholine is an important chemical for nerve sig-
nals, including those that occur in your brain, as well as
those that signal your muscles to contract. Intense training
can deplete acetylcholine levels, leaving you fatigued physi-
cally and mentally. Supplementing with choline can recharge
your nervous system and your life.
vitaMin C This antioxidant vitamin is essential for proper
healing and recovery because it’s involved in so many pro-
cesses in the body. It’s a cofactor in the production of en-
zymes that enhance collagen synthesis. The same family of
enzymes that increase collagen production also help to stop
tumor growth, infection and inflammation. Vitamin C even
plays a role in maintaining blood-vessel elasticity. And it has
also been found to boost immune function.
Stack Info: Take these ingredients with major meals once
or twice a day.
Multivitamin: One dose
Fish Oil: 2 to 3 grams
Choline: 500 to 1,500 milligrams from sources such as
choline bitartrate, choline chloride or choline dihydrogen
citrate
Vitamin C: 1,000 milligrams
HealtH and Healing Stack
BUILD MORE MUSCLE†
PROLAB helps you supersize your gains when you want to pack on
dense new muscle mass. Get powered up with Quick Fire® to fuel
explosive performance and push your training to the next level.
Replenish with Beta Alanine Extreme® to help delay muscle
fatigue and maximize every rep, then reload with N-Large3™
packed with 45 grams of mass-generating protein. PROLAB
provides you a complete mass-gaining advantage to help you defy
your limits – and surpass them.† You do your part. We’ll do ours.™
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
prolab.com© 2013 PROLAB, Inc.
PERFORMANCE SIMPLIFIED®.
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iSatori has custom engineered and patented the first ever
Bio-Active Peptides (BAP’s) to help you develop muscle faster.
Bio-GroTM contains the first ever Bio-Active Peptides (BAP's),
extracted from the highest grade bovine colostrum and
concentrated into low-molecular weight, highly bioavailable
micro-fractions. One small scoop of this flavorless powder
creates a supra-physiological effect to amplify the body’s
signal (“call for”) and acceleration of protein synthesis—more
than your body can on its own and no matter how much protein
or aminos you consume—to help you develop new lean muscle
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80 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
ProductInsIder
Nordic Naturals’ Ultimate Omega-D3 Sport combines
concentrated omega-3 essential fatty acids in a 2:1
eicosapentaenoic acid to docosahexaenoic acid ratio
with natural vitamin D-3. It offers single-product con-
venience to support the body’s natural anti-inflamma-
tory response and promote strong bones and healthy
cardiovascular and respiratory function in athletes
and active individuals of all types.
EssEntial
anti-inflammatory
supportAre omega-3 fatty acids the most important
¿tness supplement?
The omega-3s found in Ultimate Omega-D3 Sport may actu-
ally boost your fitness regimen, making it the most important
supplement in your arsenal. While there are several different
types of omega-3s, we’re going to focus on the EPA and DHA
that come from fish, fish oil and marine sources like algae be-
cause they are the ones that most research has examined.
Omega-3s: ePa and dHa
Most people associate omega-3s with cardiovascular health,
but their benefits go far beyond the heart. Nearly 12,000 stud-
ies on omega-3 essential fatty acids have documented the
health benefits of these fats, and the evidence is overwhelm-
ing. Adequate consumption of EPA and DHA not only benefits
a healthy heart but also supports brain and cognitive function,
joint mobility, eye health and a normally functioning immune
response.
InflammatIOn fIgHter
Together, EPA and DHA promote the body’s natural anti-
inflammatory response, a normal function that’s behind the
relief of many chronic conditions but that can be inhibited by
poor nutrition. Pumping iron and regular training increase in-
flammation, which can ultimately break you down. Therefore,
focusing on recovery through sleep, nutrition and smart sup-
plementation (which includes a high-quality fish oil) is smart.
fIsH OIl and fat lOss
A study published in The American Journal of Clinical Nutrition
showed that when a daily omega-3 dietary supplement was
added to an aerobic-activity-based weight-loss program, sub-
jects lost significantly more body fat.
OtHer BenefIts
A recent study looked at how omega-3 fats could boost protein
anabolism (growth) in older individuals, who commonly lose
muscle mass. Their findings showed that the omega-3 supple-
ments did stimulate muscle protein synthesis in this popula-
tion, which can mean more muscle growth.
natural VItamIn d
Ultimate Omega-D3 Sport also provides 1,000 IUs of vitamin
D-3, the recommended and natural form of the vitamin that
the body makes from sunlight. Best-known for its role in build-
ing and maintaining strong bones by improving the body’s ab-
sorption of the minerals calcium and phosphorus, vitamin D-3
also helps regulate the immune and neuromuscular systems
and plays key roles in the life cycle of human cells.
CertIfIed fOr sPOrt
The NSF Certified for Sport Program, also known as the Ath-
letic Banned Substances Certification Program, ensures that
athletes have access to nutritional products that are free from
banned substances and their metabolites. It also verifies that
products contain the actual quantity of ingredients listed on
the label. Nordic Naturals Ultimate Omega Sport was the first
fish oil worldwide to be included in this rigorous testing and
certification program, and Ultimate Omega-D3 Sport contin-
ues this tradition.
By supplementing with NSF Certified Ultimate Omega-D3
Sport, athletes and active people alike get the omega-3s they
need to optimize fitness and health.
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Essentials for anExtraordinary Life™
| 800.662.2544 | nordicnaturals.com * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Proven Safe and Effective
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Support a Healthy Heart*
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WHY OMEGA-3s
At Nordic Naturals, we believe that omega oils are essential to an extraordinary life. That’s why we’re committed to delivering the world’s safest, most effective omega oils, so you can do more of what you love. What’s essential to us is proven purity, leading freshness, and great taste. It’s sustainability from boat to bottle, so you can feel as good about your fish oil as you do about your health. What’s essential to Nordic Naturals is simple. It’s what’s essential to you.
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MUSCLEANDPERFORMANCEMAG.COM SEPTEMBER 2013 � MUSCLE & PERFORMANCE 83
Premier ProductsThe hottest supplements and gear on the market.
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90 MUSCLE & PERFORMANCE � SEPTEMBER 2013 MUSCLEANDPERFORMANCEMAG.COM
Calf training can be a pursuit fraught with frustration and dis-
appointment. That’s because calves can be a stubborn and
enigmatic muscle group to train, with this month’s successful
approach failing you the next. Made up mainly of endurance-
based, slow-twitch muscle fibers, the calves are highly resistant to conven-
tional mass-gain approaches. What’s worse is that the calves are also high-
ly adaptable, often becoming resistant to progress on a proven program
overnight, seemingly for no reason. So what is the best tact for developing
your lower legs? Try implementing some of the following strategies and
dare your calves not to respond.
1 More VoluMe
Some aspiring Lords of the Calf get in to hit ’em hard once per week with a
couple of exercises, many in the traditional, hypertrophic eight- to 12-rep
range. But newer research is showing that training in higher rep ranges
(up to 30 per set) has the same effect on muscle growth as training heavier.
So pitting your calves against a challenging, blood-pumping set of 25 to
30 reps may be just what the doctor ordered. And while you’re at it, think
about increasing your number of sets. A large percentage of calf routines
consist of two to three exercises, three to four sets each. But with the re-
silience of these small muscles, you may benefit from a shock-and-awe
step-up in the volume department. Try your fave three or four exercises,
knocking out five to six sets per exercise.
2 More FrequenCy
So you want bigger calves? Let’s talk consis-
tency. How often have you been training them
up to this point? If your answer is an un-
ashamed “once per week,” you’re not alone.
Most people take that approach with most
bodyparts. But a long-held and proven ap-
proach for getting a lagging muscle group to
grow is to mix in a second — or even a third
— training session each week. The theory is
that by limiting the recovery cycle between
workouts, your muscles are forced to become
bigger and stronger.
3 unilaterally
Calf raises are a fantastic go-to exercise,
but you can instantly crank up the intensity
(read: effectiveness) of this move, and just
about any other, by going unilateral. Re-
search shows that training one limb at a time
can help the body generate about 20 percent
more force. Just think what 20 percent more
muscle-fiber recruitment can do for your
growth.
4 Bent leg, Straight leg
The donkey press. The standing calf raise.
Even the calf raise on the leg-press machine.
All these are great straight-leg moves that
offer a long stretch and strong contraction
for the upside-down-heart-shaped gastroc-
nemius. However, with the calves, you can
“cheat” your leg growth by targeting the
underlying soleus with bent-leg moves like
the seated calf raise. As the soleus swells, it
pushes out your gastrocs, giving your calves a
fuller, thicker appearance.
5 get a rope
Building proficiency with a jump rope is a
great way to enhance the size and shape of
your calves. In order to get the most out of
your time on the rope, there are two particu-
lar methods that you should master: 1) jump-
ing on one leg at a time, which can force each
calf to work harder, and 2) double-unders,
which require you to get more height on each
jump. To keep the focus on your calves, keep
your weight on the balls of your feet. If your
feet are making loud contact with the ground,
you might be jumping with a midfoot, or
worse, a heel strike.
Calves to CowsYou’ll have to expand your comfort zone if you want to stretch the tape
measure around your calves.
By eriC Velazquez, nSCa-Cpt
5 wayS to GROW YOUR CALVES
Ph
oto
by
Ro
ber
t R
eiff
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