muscle & performance magazine.pdf

92

Upload: marius-balan

Post on 23-Oct-2015

127 views

Category:

Documents


27 download

DESCRIPTION

Muscle and performance magazine sept 2013

TRANSCRIPT

Page 1: Muscle & Performance Magazine.pdf
Page 2: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 3: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 4: Muscle & Performance Magazine.pdf

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 *

WorldMags.netWorldMags.net

WorldMags.net

Page 5: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 6: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 7: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 8: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 9: Muscle & Performance Magazine.pdf

WHEN ALL YOU NEED IS ENOUGH

ENERGY TO GET YOU THROUGH

THE ENTIRE DAY THERE IS...

BLACK CATS V.2® is purely

fast, smooth energy & focus

without the jitters.

Black Cats® V.2 is PURE ENERGY...

PERFECTED! It is designed to be an

extremely powerful energy product that

also enhances mental focus, concen-

tration and may support increases in

fat metabolism.† It contains absorption

aids that allow it to deliver these effects

more consistently over a longer period

of time without causing nervousness or

jitters.† Take Black Cats V.2® at any time

energy is needed.

TIME RELEASED

FOR UP TO

8 HOURS

SUPPORTS

INCREASES IN

METABOLISM

PURE ENERGY... PERFECTED!™

EXTREME FOCUS

& MENTAL

CONCENTRATION

PERFECT FOR ANY

TIME YOU NEED

EXTRA ENERGY

LONG LASTING ENERGY FOR EVERY ASPECT OF YOUR BUSY DAY!

© 2013 Applied Nutriceuticals® †These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent and disease.

Visit us at: www.appnut.comFOLLOW US

facebook.com/appnut

@appnut

WorldMags.netWorldMags.net

WorldMags.net

Page 10: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 11: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 12: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 13: Muscle & Performance Magazine.pdf

MUSCLEANDPERFORMANCEMAG.COM SEPTEMBER 2013 � MUSCLE & PERFORMANCE 13

Manufactured in ON’sGMP Registered Facility

USA (800) 705-5226 INTL (630) 236-0097

© 2

01

3 O

pti

mu

m N

utr

itio

n In

c.

SC

AN

fo

r f

urth

er

info

an

d p

ro

mo

tio

ns

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.

2GL-CITRULLINE

1.6GBETA-ALANINE

200MGCAFFEINE

NEW!

ENERGIZING FAST-ACTING

PUMPSUPPORTING

GET SERIOUSLY PUMPED

WorldMags.netWorldMags.net

WorldMags.net

Page 14: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 15: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 16: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 17: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 18: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 19: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 20: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 21: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 22: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 23: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 24: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 25: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 26: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 27: Muscle & Performance Magazine.pdf

NEW

FLAVORFIRST AT

MU

SC

LE

TE

CH

CO

NC

EN

TR

AT

ED

SE

RIE

S

I WANT MUSCLETECH

COMPARE WITH THE COMPETITION AND SEE FOR YOURSELF.

NEUROCORE®

THE MOST POWERFUL PRE-WORKOUT POWDER AVAILABLE!

NeuroCore® packs fi erce strength, long-lasting pumps, heightened performance, and

extreme energy and focus, all into one concentrated pre-workout, to power the most

explosive workouts you’ve ever had. Engineered with precise, fully disclosed doses of

clinically researched key ingredients, NeuroCore can help you get the huge muscle gains

you train hard for. Keep motivated from wire to wire and train smarter with NeuroCore®!R

ea

d la

be

l b

efo

re u

se

. ©

20

13

* A recent study on nitric oxide metabolism shows that L-citrulline is scientifi cally superior to arginine for increasing plasma levels of arginine.

Reference: Schwedhelm et al., 2007. Br J Clin Pharmacol. 65(1):51-9.

Ingredient

Amounts Fully

Disclosed

Competitor #1

NeuroCore®

Competitor #2

Beta-Alanine(Enhances the

Musclebuilding

Process)

L-Citrulline(Long-Lasting Muscle

Pumps)

Rhodiola(Adaptogen)

L-Theanine(Focus Support)

Yohimbe

Extract(Enhances Sensory

Experience)

Caffeine

Anhydrous(Extreme Intensity)

Creatine HCI(Increase

Muscle Size)

YES 3000mg 3000mg YES YES YESYES3200mg

NO ZERO NO NO NOWEAKER

DOSE

NO YES (Amount Not Disclosed)

ZERO (Uses Inferior L-Arginine and Does Not Disclose Amount*)

ZERO NO NO NOYES

(Amount Not Disclosed)

NO

YES (Amount Not Disclosed)

EXTREME STRENGTH. INTENSE MOTIVATION.

NO EXCUSES.

SALENOW!

ON

WorldMags.netWorldMags.net

WorldMags.net

Page 28: Muscle & Performance Magazine.pdf

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.”

WorldMags.netWorldMags.net

WorldMags.net

Page 29: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 30: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 31: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 32: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 33: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 34: Muscle & Performance Magazine.pdf

Muscle &

Performance photo shoot with Kai Greene at Bev Francis Powerhouse Gym in Syosett, N.Y. By Peter Lueders

WorldMags.netWorldMags.net

WorldMags.net

Page 35: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 36: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 37: Muscle & Performance Magazine.pdf

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

ADVANCED

CYCLO TREN™ HELPS:

• Optimize testOsterOne

utilizatiOn*

• enHanCe lH leVels*

• Helps minimize estrOgen

impaCt On tHe bOdy*

• prOmOte lean musCle and

perfOrmanCe gains*

WorldMags.netWorldMags.net

WorldMags.net

Page 38: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 39: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 40: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 41: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 42: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 43: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 44: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 45: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 46: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 47: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 48: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 49: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 50: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 51: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 52: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 53: Muscle & Performance Magazine.pdf

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

a

V

y

he

Does It

WorldMags.netWorldMags.net

WorldMags.net

Page 54: Muscle & Performance Magazine.pdf

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

››

WorldMags.netWorldMags.net

WorldMags.net

Page 55: Muscle & Performance Magazine.pdf

AVAILABLE AT:

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.

Not everyone in your gym has the same goal in mind. Even weight room regulars have different perspectives on gains – and different needs for recovery. That’s why ABB makes the original Pure Pro® ready to drink shake along with the larger Pure Pro® 50. Take your pick: Very low levels of fat or a greater volume of protein and amino acids. Reach into the cooler and grab the rich, creamy ABB shake that’s right for your needs.

1-866-3539-ABB WWW.ABBPERFORMANCE.COM

Built

.Greater Than

A Division of Optimum Nutrition

©2013 A

BB

Perfo

rm

ance L

LC

35GPROTEIN

0.5GFAT

50GPROTEIN

1.5GFAT

80DVCALCIUM

100DVCALCIUM

WorldMags.netWorldMags.net

WorldMags.net

Page 56: Muscle & Performance Magazine.pdf

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

›››

WorldMags.netWorldMags.net

WorldMags.net

Page 57: Muscle & Performance Magazine.pdf

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.

For a free Animal Flex x-ray poster, go to www.animalpak.com/AnimalFlex while supplies last.

WorldMags.netWorldMags.net

WorldMags.net

Page 58: Muscle & Performance Magazine.pdf

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.”

››

WorldMags.netWorldMags.net

WorldMags.net

Page 59: Muscle & Performance Magazine.pdf

4gSuper Amino Matrix

Rapid post-workout amino acid delivery of alanine, glycine and taurine to aid in muscle cell repair and growth

3gCreatine

Faster strength and musclebuilding results

1Scientifi c Study

The core ingredients have been shown to build more lean muscle and strength than regular whey protein, and has the research to substantiate it. Most proteins have no research at all.

100mgDigestive Enzymes

Digestive enzyme blendfeaturing amylase and papain

30gProtein

Primarily sourced from whey protein isolate, one of the cleanest and purest protein sources available to athletes

NEW

Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. © 2013

MUSCLETECH.COM

NITRO-TECH® is a whey isolate+ lean musclebuilder that isn’t like those typical whey proteins that litter the industry

– it’s better. This delicious protein is designed with researched core ingredients scientifi cally shown to build more

muscle and strength than regular whey, for superior results! New formulas for better bodies.

IT’S BETTER. PERIOD.

I WANT MUSCLETECH

SALENOW!

ON

September only

WorldMags.netWorldMags.net

WorldMags.net

Page 60: Muscle & Performance Magazine.pdf

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

››

WorldMags.netWorldMags.net

WorldMags.net

Page 61: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 62: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 63: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 64: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 65: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 66: Muscle & Performance Magazine.pdf

NATURALLY DRIVEN

Kre-Alkalyn is uniquely buffered to help minimize gastrointestinal (GI) upset. Kre-Alkalyn provides the benefits of creatine without some of the side effects commonly associated with other forms of creatine. Available in both powder and capsule form, Kre-Alkalyn has been shown to increase muscle performance during strength training exercises.

Shop the entire range at the Vitamin Shoppe®

stores nationwide or on www.vitaminshoppe.comLearn more at www.true-athlete.com

SOME THINGS ARETOO GOOD NOT TO BE

Available exclusively at

KRE-ALKALYN

NOT

#iamatrueathlete

WorldMags.netWorldMags.net

WorldMags.net

Page 67: Muscle & Performance Magazine.pdf

by mixing and matching

by mike martinotti

compose the perfect

supplement plan

these six stacks.

WorldMags.netWorldMags.net

WorldMags.net

Page 68: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 69: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 70: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 71: Muscle & Performance Magazine.pdf

DOMINATION... Tireless Research And Development Has Led To The Discovery Of A Precise Blend Of Advanced

Ingredients Worthy Of The Name Jack3d®.

USPlabs’ Team of Scientists Have Toiled Both In The Lab And In The Gym To Bring You Exactly What You Need to Dominate

Every Bar You Approach.

Blast, Smash and Unleash Your True Unhindered Potential. Are You Ready To Get Jack3d?

NOTHING WILL EVER BE THE SAME!

Joe Morrow

TEAM USPlabs®

& JACK3D USER

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

this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program

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

not endorsed by, the United States Pharmacopeia, Rockville, MD.

Statements based on data fndings for individual ingredients

www.USPlabsDirect.com

WorldMags.netWorldMags.net

WorldMags.net

Page 72: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 73: Muscle & Performance Magazine.pdf

SIX SUREFIRE WAYS TO

GETRIPPED!

Advertisement get ripped | six surefi re ways

5

4

6

Tony Horton[Creator of P90X and

10-Minute Trainer]

LES MILLS COMBAT

Sagi Kalev[Creator of Body Beast]

INSANITY®

Rock the HardestWorkout Ever Put on DVD!

INSANITY pushes you past your

limits with 10 insane, fat-scorching,

lean muscle–building workouts that

burn up to 1,000 calories an hour!

No equipment required.

1 (800) 843-0506INSANITYMandP1.com

3

Shaun T[Creator of INSANITY and FOCUS T25]

1.

2

1

10-MINUTE TRAINER®

Short on Time? Get This.Tony Horton’s power-packed

10-minute workouts are

designed to work every muscle

simultaneously, so you get

better results in less time.

1 (800) 625-5050 10MinuteMuscle.com

4.

6. BODY BEAST®

Get Big. Get Noticed. Want to pack on up to 20 pounds

of muscle? World-class

bodybuilder Sagi Kalev needs

only 90 days to get you HUGE

the all-natural way.

1 (800) 261-0771 BodyBeastMusclePerformance.com

FOCUS T25™

Get an Hour’s Resultsin Just 25 Minutes!Do you lead a busy life?

Shaun T’s NEW 25-minute

workouts make every

moment count, getting

you in amazing shape

with nonstop, high-intensity

sequences that give you

everything you need,

nothing you don’t.

25 minutes. 5 days a week.

100% results.

FOCUST25MandP.com

2.

5. P90X®

Transform Your EntireBody in Just 90 Days.P90X is the world’s most

famous fitness program

for a reason: It works.

Tony Horton’s revolutionary

Muscle Confusion™ method

delivers the ultimate extreme

total-body workout.

1 (800) 263-6434 P90XMusclePerformanceDeal.com

LES MILLS COMBATCarve a Lean, Chiseled Body in 60 Days.Unleash your inner warrior

with this exhilarating

mixed martial arts

program. Intense workouts

combine explosive moves

from 6 unique mixed

martial arts disciplines

into fat-shredding

sequences that burn up

to 1,000 calories per hour,

for an outrageously

shredded body.

1 (800) 264-4920COMBATMP.com

3.

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.

© 2013 Beachbody, LLC. All rights reserved.

WorldMags.netWorldMags.net

WorldMags.net

Page 74: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 75: Muscle & Performance Magazine.pdf

I supplement

MY strengthMytrition™ Personal Packs™. They provide a precise

combination of the supplements I want in a convenient, once-daily dose. Available in 6 customized formulas for men

and women. Mytrition™ Men’s Sport Personal Packs™ are perfect for me. Choose the one that’s right for you.

Visit mytrition.net to learn more.

PERSONAL PACKS™

available exclusively at

WorldMags.netWorldMags.net

WorldMags.net

Page 76: Muscle & Performance Magazine.pdf

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®.

WorldMags.netWorldMags.net

WorldMags.net

Page 77: Muscle & Performance Magazine.pdf

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

faster.‡ That's why so many experts are calling Bio-Gro

“fertilizer for your muscles.” Because it works!

To Learn More and Read Reviews, visit:

iSatori.com/BioGro

“Bio-Gro is like adding gasoline to a fire!”-Anthony Ricciuto, Science Author

Bigger

Start With Bigger

© 2013 iSatori, Inc. These statements have not been evaluated by the FDA. This product is not intended

to diagnose, treat, cure, or prevent any disease. For scientific references, visit iSatori.com/BioGro

NOW AVAILABLE AT:

WorldMags.netWorldMags.net

WorldMags.net

Page 78: Muscle & Performance Magazine.pdf

Available exclusively at

stores nationwidevitaminshoppe.com

visit us at

WorldMags.netWorldMags.net

WorldMags.net

Page 79: Muscle & Performance Magazine.pdf

sale validseptember 1 – 30, 2013

buy one get one 50% off discount taken on 2nd item of equal or lesser value. mix and match on

Vitamin Shoppe® & BodyTech® brand products. sale prices and offers valid september 1-30, 2013.

WorldMags.netWorldMags.net

WorldMags.net

Page 80: Muscle & Performance Magazine.pdf

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 81: Muscle & Performance Magazine.pdf

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

Exceptionally Pure

Award-Winning Taste

WHY NORDIC NATURALS

WHAT’sessentialto me?Doing what it takes to get faster, stronger, better.

WHAT’s

essential

to YOU?

Support a Healthy Heart*

Optimize Immune Function*

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.

WorldMags.netWorldMags.net

WorldMags.net

Page 82: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 83: Muscle & Performance Magazine.pdf

MUSCLEANDPERFORMANCEMAG.COM SEPTEMBER 2013 � MUSCLE & PERFORMANCE 83

Premier ProductsThe hottest supplements and gear on the market.

Topshop

oPtimum NutritioN >

PlatiNum Pre-

Elevate your energy and fo-cus for any physical challenge with the newest flavor of Optimum Nutrition’s Platinum Pre-. Twisted apple brings the same level of training performance and endurance support with a taste that’ll have you looking forward to getting motivated.

mHP Fit & leaN PoWer PaK PuddiNG

Everyone loves pudding, and now women ev-erywhere are getting the slim, sexy body they’ve always dreamed of with Fit & Lean Power Pak Pudding. This delicious, ready-to-eat high-pro-tein pudding offers dessert-like taste with only 100 calo-ries, low carbs and no sugar, making it a smart choice for diet-ers. Treat yourself to Fit & Lean Power Pak Pudding and enjoy great taste without the guilt.

cHamPioN NutritioN >

HeavyWeiGHt

GaiNer 900

Heavyweight Gainer 900 offers super-sized calorie intake — more than 900 calories per serving to add size and bulk. Plus, you can build lean mass with 54 grams of nitrogen-rich protein with hydrolyzed isolate, beef and egg to feed muscle growth and deliver maximum results. It’s available in delicious chocolate brownie and vanilla ice cream flavors.

Gat adeNoFlex >

For postworkout pumps and faster gains, nothing beats clinically tested Adenoflex. Experienced athletes who took Adenoflex for two weeks gained nearly 20 percent more muscle endurance and training volume (reps times weight) than those taking a placebo. Start gaining faster! Save 30 percent on Adenoflex now atVitaminShoppe.com.

< BsN

syNtHa-6 isolate

Introducing Syntha-6 Isolate, a new ultra-premium protein powder made with 100 per-cent isolate protein sources. A 50-50 blend of whey protein isolate and milk protein isolate (a high-quality source of slow-digesting casein), the formula’s unique Isolast protein matrix delivers a mix of fast- and slow-release proteins that ensures an optimally paced release of amino acids for the ultimate postworkout recovery shake.

BetaNcourt >

NutritioN

riPPed Juice ex2

Fat burners containing DMAA are now a thing of the past; Ripped Juice EX2 is a DMAA-free fat burner with one-capsule-per-serving strength. It im-proves caloric expenditure through thermogenesis you can actually feel at rest and during exercise.

>

WorldMags.netWorldMags.net

WorldMags.net

Page 84: Muscle & Performance Magazine.pdf

MUSCLEWERKS DFINE8

DFine8 is the original powdered thermo-genic energy and fat-burning supple-ment with CLA. DFine8 is designed to burn fat, provide energy without the crash, control appetite and help define lean muscle tone. With 27 amazing flavors to choose from and zero sugar, it’s the perfect supplement to add to your lifestyle.

Topshop

TRUE AThLETE

TRAININg FoRMULA

Developed with the athlete and fitness enthusiast in mind, Training Formula provides the primary ingredients need-ed to give you the advanced preworkout support you want. It contains creatine, arginine and beta-alanine, as well as AstraGin, a proprietary nutrient-uptake enhancer. This streamlined formula can be customized to meet your athletic and fitness needs. No artificial colors, flavors or sweeteners, and it’s NSF Certified for Sport.

gASpARI NUTRITIoN

SUpERDRIvE

When it comes to category-defining products, Gaspari Nutrition has a reputation built on solid formulation. SuperDrive isn’t another concentrated preworkout; it’s an effectively dosed preworkout designed to deliver exactly what you want with pure innovation. It achieves its rapid, fast-acting effects at an affordable price by using new and revolutionary ingredients, such as mitoDrive and Glycospan, and it tastes absolutely delicious.

>

>

>

WorldMags.netWorldMags.net

WorldMags.net

Page 85: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 86: Muscle & Performance Magazine.pdf

Topshop

< NuuN All DAy HyDrAtioN

Nuun All Day Hydration drink tabs are a perfect way to stay hydrated throughout the day. Hydration plays an elemental role in staying healthy and energized, and dehydration is the No. 1 trigger of daytime fatigue. Use Nuun All Day to stay hydrated daily.

Quest CrAviNgs >

Quest Cravings are as healthy as a protein bar and just as tasty as the forbidden treat. With more than 20 grams of protein, just 4 grams of active carbs and no added sugar, you can satisfy your cravings every day.

BsN N.o.-XploDe rtD >

The all-new N.O.-Xplode Ready-to-Drink is a true preworkout performance beverage. Born from the DNA of N.O.-Xplode powder, this convenient RTD provides 3 grams of citrulline, 2.6 grams of betaine and 1.6 grams of beta-alanine, all designed to support energy, focus, pumps and endurance. Once you try it, you’ll never train without it.

< MusCleteCH NeuroCore

NeuroCore is a powerful preworkout stimu-lant that packs fierce strength, long-lasting pumps, heightened performance, and extreme energy and focus to power the most explosive workouts you’ve ever had. Engineered with precise, fully disclosed doses of only researched ingredients, NeuroCore is available in an incredibly refreshing watermelon flavor. Get it at The Vitamin Shoppe first.

uNiversAl NutritioN >

ANiMAl pAk

Now celebrating its 30th year, Animal Pak has been the best, most award-winning training pack in the world since 1983. Pak is a complete, potent training pack specifically formulated for competitive bodybuilders and powerlifters. Each pack contains vitamins, minerals, amino acids, antioxidants, elec-trolytes, performance optimizers, digestive

enzymes and more.

WorldMags.netWorldMags.net

WorldMags.net

Page 87: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 88: Muscle & Performance Magazine.pdf

MUSCLE & PERFORMANCE MARKETPLACE

1/6 Page

Limited

Space

AVAILABLE

BOOKNOW!

(661) 257-4066

Ext. 1622

THE NEW ALTERNATIVE TO WORKOUT GLOVES

provides minimal coverage while

maximizing hand protection. These

cushioning patented gloves are se-

cured to the palm of the hands with

fi nger bands that stretch to fi t most.

Our pads are designed to sculpt to

your body without suffering from

the nuisances associated with tra-

ditional training gloves.

15% OFF

M&PREADERS GET

LIMITED TIME OFFER.

Enter code

“get a grip” at

GRIPAD.COM

WorldMags.netWorldMags.net

WorldMags.net

Page 89: Muscle & Performance Magazine.pdf

Chad DemchikTEAM USPlabs®& Real OxyELITE Pro™ User

FEEL THE HEAT... from this Ultra Intense Super Thermo developed by USPlabs’ team of Game Changing scientists. The Advanced Ingredients feature Exclusive Super Extracts powered by Full Spectrum Alkaloids to deliver an Extreme Feel & Experience. All of this in a precise, scientifically developed formula designed to HIT YOU HARD & FAST!

NEED TOP-NOTCH WORKOUT

& NUTRITION ADVICE? Because OxyELITE Pro® is designed to be used in conjunction with proper nutrition and exercise, the experts at USPlabs® designed OXYFIT™, the ultimate Body Transformation Program. Visit USPlabsdirect.com/training for cutting-edge professional nutrition, training and supplementation guidance—FREE!

WorldMags.netWorldMags.net

WorldMags.net

Page 90: Muscle & Performance Magazine.pdf

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

WorldMags.netWorldMags.net

WorldMags.net

Page 91: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net

Page 92: Muscle & Performance Magazine.pdf

WorldMags.netWorldMags.net

WorldMags.net