musclemag international 2014-02

7/22/2019 MuscleMag International 2014-02

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10 FEBRUARY 2014 | musclemag.com

FEBRUARY 2014

44 Killer Biceps WorkoutGet stubborn biceps to grow with a

bombardment of superior firepower. These

three workouts ingeniously ignite growth

through clever programming and sheer

intensity. By Jimmy Pea, MS, CSCS

54 The BruteForce ChallengeThe first installment of our 3-month Brute

Force Challenge is a down payment on

a newer, stronger you. Prepare to get

stronger than you ever imagined. Broughtto you by Applied Nutriceuticals.

By Dan Filipe and Jimmy Pea, MS, CSCS

66 High/Low Ab TrainingIf you want a rock-hard midsection with

deep abdominal cuts, you have to mix it up.

Here are 10 timeless strategies to help you

get your best six-pack ever.

By Bill Geiger, MA

78 9 BiggestTraining MistakesThere are a lot of wrong turns on the road

to a better body. Weve clearly marked

warning signs for the nine biggest obstacles

that are bound to get in your way.

By Adam Garett, CPT, and Bill Geiger, MA

88 Great FinishesAny of these nine unpredictable finishers

will put the cherry on top of your bodypart

workout and keep your muscles primed for

explosive growth.

By Eric Velazquez, NSCA-CPT

Shut Up and SquatNo program is complete without the mother of all lifts. Aworld-class coach explains why you need to squat, how

to do it right, and which variations pack the most punch.

By Bill Geiger, MA




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Departments

16 MUSCLEMAGONLINE

Whats on

musclemag.com

this month

20 FEEDBACK

24 FREEZE FRAME

FIRST SET

26 EXERCISE OFTHE MONTH

By Jimmy Pea,

MS, CSCS

28 MAKE ONECHANGE

By Jimmy Pea,

MS, CSCS

30 PUMP QUIZ By Bill Geiger

32 TROUBLE- SHOOTING 101

By Jimmy Pea,MS, CSCS

34 FACE OFF By Jimmy Pea,

MS, CSCS

36 BODYBUILDERSCHOICE

By Steven Stiefel

38 MUSCLE MEALS By Frank Hoffman

40 NUTRITION R&D By Steven Stiefel

42 SUPPLEMENTREVIEW

43 ON SHELVESNOW

ON THE COVER

Roman Fritz by

Gregory James

FEBRUARY 2014

108Tools of the Iron TradeIf you dont know a D-handle from a

hex bar, then this is the article for you.

We break down every bar, bell and

attachment that can help you build

more muscle.

By Eric Velazquez, NSCA-CPT

118 NutritionFor Your Body TypeWhen it comes to nutrition, one size

definitely does not fit all. Use this guide

to customize your food intake to match

your individual frame and body type.

By Steve Stiefel

1241-2-3 Muscle Meal GuideDont be afraid of the kitchen. Check out

our easy, step-by-step instructions for

five fast, creative muscle-building meals.Building muscles never tasted so good.

By Carlo Filippone, IFBB Pro

130 Sports Med:Sprain vs. StrainPain is a part of the iron life, but you

have to know the difference between

discomfort and injury. Learn how to treat

and prevent soft-tissue damage that can

keep you out of the gym.

By Guillermo Escalante, Ph.D., MBA,

CSCS

132Jacqueline SuzanneSensuous brunette Jacqueline Suzanne

is ridiculously hot. If our gym looked

like this, wed definitely be in danger of

overtraining.

Photos by Justin Price




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150 Back Day With HPNewly minted IFBB Pro Henri-

Pierre Ano (better known as HP)

shows off the eye-pleasing aes-

thetics that are going to rockthe stage in 2014.

BY BILL GEIGER, MA

162 BronxLeg BombingAfter learning the ropes as a

professional boxer, 212-pound

standout Marco The Beast Ri-

vera now brings his characteris-

tic aggression to a brutal leg

workout.BY MICHAEL BERG, NSCA-CPT

174 Jackedof All TradesHow Conan Stevens, a former

ballet star turned actor, keeps

his massive seven-foot frame in

shape for epic roles in Game of

Thronesand The Hobbit.

BY ALEX ZAKRZEWSKI

FEBRUARY 2O14

140The Riseof RomansEmpireHow bodybuilding

changed the life

of Roman Fritz,

and forged an in-

domitable spirit in

one of the sports

most promising

young athletes.BY FRANK

HOFFMANN

HARDCOREDepartments136 CONTENTS

174 ATHLETE PROFILE

By Alex Zakrzewski

176 MAKING GAINS

By Alex Zakrzewski

178 MARKETPLACE

181 FITMART

ON THEINSIDE COVERMarco RiveraPhoto by Gregory James




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FEBRUARY 2O14

Visit musclemag.comfor exclusivevideos, articles, galleries and more.

These six iron warriors finished

2013 in great form and, provided

they can stay healthy, are set for

career years this coming IFBB

season. Check out our list and be

sure to let us know which up-and-

coming athlete is about to take the

bodybuilding word by storm.

Making GainsWe want to hear yourtraining success stories.

Are you bigger, stronger

or more shredded than

ever before? Send us a

message on Facebook,

include a snappy photo of

yourself looking Olympia-

worthy, and much like the

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176, you could find

yourself in the pages ofyour favorite bodybuilding

magazine.

Fan FeedbackOur new-and-improvedFeedback page has

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something interesting,

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plain weird to say about

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Share it with us on

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and your musclemusing just might make

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SIX IFBB PROSWHO WILL LIKELYHAVE AN AWESOME2014 SEASON

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GROUP PUBLISHERCheryl Angelheart

EDITOR-IN-CHIEF Mike Carlson

MANAGING EDITOR Dean Brierly

ADVERTISING DIRECTORDonna DiamondADVERTISING ACCOUNT MANAGERLaura (Flores) Thorne

LEAD DESIGNER Andrea Jankun

ART DIRECTORAndrius Krasuckas

A/R MANAGER Alice Negrete

PRODUCTION MANAGERSLisa Snow, Patrick Sternkopf

ONLINE CONTENT MANAGERAlex Zakrzewski

COPY EDITORGretchen Haas

CONTRIBUTORS

Michael Berg, Guillermo Escalante, Dan Filipe, Carlo Filippone,

Adam Garett, Bill Geiger, Frank Hoffmann, Jimmy Pena,

Steven Stiefel, Eric Velazquez, Alex Zakrzewski

Efrem Zimbalist III Chairman & CEO

Andrew W. Clurman President & COO

Brian J. Sellstrom Senior Vice President & CFO

Patricia B. Fox Senior Vice President, Operations

MuscleMagis printed monthly in theU.S.A. 2014 by Active Interest Media,Inc. All rights reserved. Reproductionin whole or in part without permissionis strictly prohibited. The informationin MuscleMagis for educationalpurposes only. Its not intended toreplace the advice or attention ofhealth care professionals. Consult yourphysician before making changes inyour diet, supplement and/or exerciseprogram. MuscleMag, 24900 Anza Dr.,Unit E, Valencia, CA 91355 - Toll Free:(800) 423-2874

MuscleMag(ISSN 1086-3400) ispublished 12 times per year (2014cover dates: Jan, Feb, Mar, Apr, May,Jun, Jul, Aug, Sep, Oct, Nov, Dec) byCruz Bay Publishing, Inc., an ActiveInterest Media company. Advertisingand editorial offi ces at 24900 AnzaDrive, Unit E, Santa Clarita, California91355. The known offi ce of publicationis 5720 Flatiron Pkwy, Boulder CO80301. Periodicals postage paid atBoulder, CO and at additional mailingoffi ces.

POSTMASTER: Send address changesto MuscleMag, P.O. Box 420235, PalmCoast, FL 32142-0235. Subscriptionrates in the United States are oneyear $34.97. Canada: $49.97. Foreign:

$84.97 (U.S. funds only). The publisherand editors will not be responsible forunsolicited material. Manuscripts andphotographs must be accompaniedby a stamped, self-addressed returnenvelope. Vol. 17, No. 2. Printed inthe United States by RR Donnelley,Strasburg, VA. 2013 by Active InterestMedia Publication. Copyright 2014by Cruz Bay Publishing, Inc. All rightsreserved. This publication may not bereproduced, either in whole or part, inany form without written permissionfrom the publisher.

FEBRUARY 2014 ISSUE

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FeedbackFOLLOW US ON FACEBOOK AT Facebook.com/MuscleMagAND ON TWITTER @musclemag


Yes and no. I mean, you have

people like Dexter Jacksoncompeting well into their 40s, but

then you have people like Markus

Rhl who are just too darn big. It

takes both size and aesthetics to

win and become successful.KYLE J.

More cardio and less weight. We want

bodybuilders looking like Captain

America, not Hulk.EDUARDO C.

I think some physiques are getting

ridiculous. I prefer the way they

looked back in Arnolds day.SHAUN H.

Q:Bodybuilders are too big.

We need the 60s and 70sphysiques back. Theresnothing cool aboutlooking like a gorilla!

@CARLISILIFTS

Theres no suchthing as TOO BIG!

BILL B. JR.

F*** aesthetics! I want to seebigger-than-life bbs, not skinnyguys that are a dime a dozen!

JACK A.

To the guy that saidmore cardio and lessweight: *facepalm*

OSCAR B.




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Anything

by TheVillage

People,

young man!GEMMA B.

In Da Club by 50 Cent!

In the video hes working

out hard. Plus, his bodywill motivate anyone to

hit the gym.WILHELM B.

Till I Collapse by

Eminem. Not only does

the beat get you

pumped, the song istelling you to keep goinguntil you collapse!

MIKE P.

Walk by Pantera and

Reunited by Wu-TangClan always give me

that push.SARAH Z.

The Rocks WWEtheme. You feel the

electricity as soonas it hits. It makes

you feel unstoppa-ble. Focus!

CAMERON E.

TheTerminator 2

soundtrack. I heard itin a video of Arnold

Schwarzenegger, and it

took my training to awhole new level!

@SIDSALIAN

A Place for My Head

by Linkin Park. When-ever I hear the refrain, I

can feel more power inmy muscles!

MATEUSZ K.

Smells Like Teen

Spirit by Nirvana. I

love the hype I getfrom the rocking andscreaming sound! To-

tal adrenaline!BAO S.

I listen to a lot of dub-step for the upbeat tem-

po, but if I had to choose

one track, it would be

Bone Crushers NeverScared. Besides being a

good track, I apply the

theme of the challengewhen Im lifting. If

youre scared, go tochurch!

RENNIE G.

Domination by

Pantera. Theyre my fa-vorite band, and the

song is fast and makesme want to break some-

thing. So I take it out on

the weights.

@LUC ANDREW R.

Ludacris Move Bitch

( featuring Mystikal).Works wonders on my

last set when I need all

the help I can get!BONGANI JAY M.

Q:

I am a believer in the

thought that we

shape and create the

life that we choose,

and I believe that thetool that we have to

use is our mind.

@KAIGREENE

Lets get this straight,people: anatomy

muscle pants are only

hot because a hot girl

is wearing them.

#oddfashion

-IFBBVICMARTINEZ

Oh, boy, legs just

locked up so bad I

cant even walk into

the school to get my

kids! Im parked on a

bench outside school!

@BRANDONCURRYBSN

Mouthings

Muscle

FROM THE PROS

Shutterstock


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musclemag.com | FEBRUARY 2014 23

Live in terms of your strong points.Magnify them. Let your weaknesses shriv-el up and die from lack of nourishment.

FREEZE FRAME

WORLDS STRONGEST BODYBUILDER

IFBB PRO JOHNNIE JACKSON




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By Jimm y

Pea, MS,CSCS

TARGET MUSCLES

GLUTE-HAM TIE-IN

1. Rounding yourback.This is not astiff-legged deadlift

(SLD). The SLD is

the only move

where you allow

your lower back to

round. The key to

the Romanian is to

keep your low backcompletely arched

with your abs

drawn in tight. That

will ensure maximal

hamstrings/glute

work while protect-

ing your low back.

2.Allowing thebar to travelaway from the

body.Yourstrongest (and

safest) path of thebar is extremely

close to the body. If

you let the bar fall

away, youll be

weaker and youll

put your low back

at risk of injury. You

actually want the

bar to virtually drag

up your legs.

3.Looking up.

In the bottomposition, ignore the

tendency to look

up. Keep your head

neutral. When you

look up, you put too

much undue stress

on the cervical

spine.

THIS MONTHSEXERCISE

STEP 1:Stand upright holding a

barbell in front of your upper thighswith a pronated (overhand) grip.

STEP 2: Keep your feet shoulder-width apart and a slight bend in

your knees.

STEP 3: Keep your head neutraland your eyes focused forward.

RomanianDeadliftTHE START

STEP 1:Keeping your chest up, abstight and the natural arch in your low

back, lean forward from your hips,

pushing them rearward until your torso is

roughly parallel to the floor.

STEP 2:As you lean forward, keep yourarms straight and slide the bar down

your thighs toward the floor until it

reaches your shins.

STEP 3:At the bottom, keep your backflat and head neutral with the bar very

close to your legs.

STEP 4:Flex your hamstrings andglutes, and lift your torso while pushing

your hips forward until you bring the bar

back to the start position.

EXECUTION

BEST ALTERNATIVE

SMITH MACHINEROMANIAN

DEADLIFT

If the free-weight version proves too diffi cult or youre new to the move, try it on the

Smith. The Smith machine removes the need for balance and allows you to concentrate on

simply pulling the weight with your hamstrings. If the path of the bar is angled, make sure

the bar travels up and toward your body and not away from you.

Biggest

TrainingErrors

PhotosbyRobertReiff

ModelJohanKarouani


Arguably one of

the greatest

exercises to

target the

glute-ham tie-in,

the Romanian

should be a

mainstay in every

leg routine.

For endurance

work, hit sets of

15 to 20; and for

more size, do

sets of 8 to 12

repetitions.

FIRST SETEXERCISE OF THE MONTH

Even though both the knee and hip joints

are involved, the Romanian is actually an

isolation move and not considered a

compound (multi-joint) move.

Make sure

to keepthe bar

very close

to your

body while

your knees

are bent,

back is flat

and chest

is up.


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The greater range of motion will prove beneficial, but because your hands

arent pressing against each other, you do sacrifice some of the intensity of

the peak contraction. Thats one reason why you should utilize both

versions within your chest routine. Remember, youll probably have to

lighten the load a bit to allow your hands to cross over each other. Further-more, youll notice that your delts get a little more work as well, so you want

to make sure your rotator cuffs are warm before hitting any heavy sets.

The Cable Crossover is a very popular and effective single-joint exercise that targets the chest, but what happens whenyou actually allow your hands to cross, one over the other,as you bring the handles in front of your body?

MAKE THISCHANGE

While the cable crossover

is a phenomenal isolation

tool, try allowing your handsto cross over each other for

an entirely different feel.

Reason being, your arms are

naturally able to travel across

your body, and because

cables unlike dumbbells

provide constant tension

throughout the range of

motion (ROM), you can call

upon your pec fibers to

continue working beyond

the point where you

typically stop the move.

That lets you target thosestubborn inner pec fibers

with greater accuracy. In

fact, by always stopping

at the midline, youre

withholding a good

number of inches along

the natural ROM. Those

inches can mean inches to

your chest in the long run.

From one set to the next,

be sure to alternate which

hand travels above the

other. You can even alter-

nate reps in that manner.Either way, that will help you

work the inner pec fibers as

thoroughly as possible,

leaving no fiber untouched.

What Happens When ...

You physically cross your handswhen doing cable crossovers?


The CableCrossover

is an isolation move in

which you normallybring the handles

together in front of

you in an arc.

The cable crossover is an excellent addition to the repertoire for your

chest. Stand in the direct center and slightly in front of the cable cross-over area with your knees slightly bent and feet staggered. Typically,

after grasping the handles and bending your elbows slightly, you bring

the handles in front of you, keeping the slight bend locked in your arms.

(Think hugging a barrel.) When your hands meet, you squeeze your

pecs together for a peak contraction before reversing direction.

GET THEBENEFITS

FROMBOTH

ABOUT THIS MOVE

By Jimmy

Pea, MS , CS CSFIRST SETMAKE ONE CHANGE

PhotosbyRobertReiff

ModelK

elechiOpara




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1.Your first exercise is criticalbecause thats when your

energy levels are highest; as

you fatigue, your capacity to

push heavy loads diminishes

over the course of your

workout. Go with exercises in

which you can push the most

weight, which in almost all

instances are multi-joint

moves over single-joint

exercises. Answer D is

single-joint, so its out. Answer

A requires you to lean against

a machine, meaning you cant

go very heavy because it

minimizes body English and

requires you to be more strict.

Answer B isnt even a back

exercise. Your best choice is

answer C.

2.It all comes down to elbowposition in relation to your

body. When your elbows stay

in tight to your sides as you

pull, the lower lats are more

highly engaged; when yourelbows are out wide away

from your sides, the upper lats

are better recruited. Answers

B, C and D all require you to

keep your elbows close to

your sides as you pull, so they

do least for the upper lats.

Answer A is correct.

3.Leaning backward as youpull is natural, but keep it to a

minimum because it takes the

focus off the target muscle.

From question 2 above, we

know that the target when

doing a wide grip is the upper

lats (elbows are out away from

your sides as you pull). Whats

doing the work then? Not the

lower lats but the lower back

(erectors). If you want to do

lower-back work, do desig-

nated lower-back exercises

(like hyperextensions, good

mornings, stiff-legged

deadlifts) rather than effec-

tively turning an upper-lat

move into a lower-back one.

Answer D is correct.

ANSWERSon Back DayBEST PICKS

After warming up,which of these

moves is considered thebest mass builder thatshould be done first inyour back workout?


1 A) SUPPORTEDT-BAR ROWB) BARBELL

UPRIGHT ROW

C) BENT-OVERBARBELL ROW

D) STRAIGHT-ARMPULLDOWN

Which of these movesbest targets the upper

lats to help accentuate yourV-taper?

A) WIDE-GRIP SEATEDCABLE ROW

B) CLOSE-GRIP SEATEDCABLE ROW

C) REVERSE-GRIP

PULLDOWN

D) ONE-ARM DUMBBELL ROW

2 When doing wide-grippulldowns, leaning backward

as you pull reduces the emphasison which muscle group andrecruits this muscle group?

A) LOWER LATS; UPPER LATS

B) UPPER LATS; LOWER LATS

C) LOWER LATS; ERECTOR SPINAE(LOWER BACK)

D) UPPER LATS; ERECTORSPINAE (LOWER BACK)

3

What are the best exercises when training lats? Test your ironIQ with these three challenging questions on training back.

By Bil l

Geiger , MAFIRST SETPUMP QUIZ

PhotosbyG

regoryJames

ModelChar

lesDixon


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FIRST SETTROUBLESHOOTING 1O1

LUNGE

One of these photos shows a critical but common mistake on the lunge.

TARGET

About the LungeThe lunge is an excellent multi-joint move for

the legs. During the lunge, all of the muscles of

the legs including the quadriceps, hamstrings,

glutes and even the calves are at work. The

front and rear legs, as well as the core, are all

responsible for helping balance the entire body

from the start to the finish of this exercise.

Adding dumbbells or holding a bar across your

traps can help make the move more difficult.

Fix ItBe sure to take a long

forward step so that when

you descend toward the

floor, both the front and rear legs ap-

proach 90-degree angles. Your front shin

should be close to perpendicular to the

floor in the down position. That will help

send the work to the hams, glutes andquads while protecting the knee joint

itself from undue strain.

CAN YOU SPOT WHICH ONE IS WRONG?

1 2

Spot the ErrorBecause the lunge is such a dynamic move, its important to

get the little things right, especially when hoisting weight.

When you step forward with one foot, bend both knees to

lower yourself, making sure your front knee doesnt pass your

toes. Stop just short of your rear knee touching the floor and

then reverse direction, driving through the heel of your forward

foot to return to the start. That said, when you dont step

forward far enough, your knee travels beyond the plane of your

toes, putting too much stress upon the front knee joint.

PhotosbyR

obertReiff

By Jimmy

Pea, MS,CSCS

BEGINNERS TIP

Start with no weight whatsoever. And for a while, find a

mirror and perform the lunge as you watch the angle of

your front leg. Youll begin to associate the correct feeling

in your legs with the perfect form. If you dont take a long

enough stride, not only will you lessen the effectiveness on

this staple move on all three major leg muscles, but the

sheering forces upon the knee will immediately begin

tearing down and shortening their lifespan. Once you have

the form down pat, go ahead and hold dumbbells or use a

bar across your back or step into a Smith machine. Whatever

the case, at all times draw your abs in tight by pulling yourbellybutton toward your spine. That will ensure intra-abdomi-

nal pressure and help protect your lumbar spine.



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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.

1995 - 2014 Beast Sports Nutrition. All Rights Reserved

/BEASTSPORTS

/BEASTSPORTS

delivering 10 grams

of total amino acids, our redesigned

formula with electrolytes enhances

muscle endurance during

workouts and accelerates

post-workout recovery.*

its a new age... for a whole new beast.

HARDERTRAIN

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FASTER


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By Jimmy Pea, MS , CS CS

Both versions of the pressdown target the triceps. Which version is best for the lateral head?vs.Underhand

Pressdown

Standard

Pressdown

Standard PressdownArguably the most popular exercise to begin your

triceps routine, the overhand pressdown can help send

much-needed blood to the elbow joint to help prepare

it for the workout ahead. Be sure to to keep your

elbows pinned to your sides throughout each repeti-

tion. If you allow your elbows to be pulled forward,

you will remove the emphasis from the triceps,

involving more abs, delts and chest into the exercise.

Vary the distance slightly between your hands on the

bar from one workout to the next. Finally, keep your

eyes focused forward and your head neutral to protect

your cervical spine from injury.

Reverse-Grip PressdownSimilar to its overhand counterpart, the underhand

version will target the triceps with extreme accuracy.

The reverse-grip pressdown is an isolation, single-joint

move, which isolates the triceps without the assistance

of other muscle groups or joints. You may have tried

the rope pressdown in addition to the overhand

version, but have neglected this underhand variation.

However, since it helps target one of the heads specifi-

cally, its important that you incorporate it into your

routine, if not every workout, for balanced develop-

ment. Keep your knees slightly bent, with your chest up

and your abs pulled in tight, putting yourself in the

strongest position possible.

Overhand Version The triceps consist of three muscles: the lateral, medial and long head. Each headhas a distinct attachment on top, but they all share a common tendon that crosses the elbow and attaches at the ulna.

You can target the triceps with either compound moves, such as close-grip bench presses, or with isolation moves, such

as the pressdown. While you cant completely isolate any particular muscle of the triceps during any move, you can

involve one over the other to a greater degree depending on the angle of your arm to your body and with slight

rotations of the wrist. Exercises that place your arms at the sides of your body help target the lateral head. However,

rotating the wrist so that you have an underhand grip on the bar places more stress on the medial head of the triceps

and less involvement for the bigger, more visible lateral head. The medial heads main purpose is to stabilize the elbow.

Therefore, the winner is clearly the overhand grip when it comes to lateral head size.

ADVANTAGE


PhotosbyRo

bertReiff

ModelSteveCook

FIRST SETFACE OFF




37/186

ThesestatementshavenotbeenevaluatedbytheFoodandDrugAdministration.

Thisproductisnotintendedtodiagnose,

treat,

cureorpreventanydisease.

NOX-RW12014BSN

Forbestresultssupplementsshouldbetakenasdirectedovertime,

atmaximumdosageinconjunctio

n

withahealthydietandregularexerciseprogram.

Resultsmay

vary.

*WhenusedinconjunctionwithCELLMASS

2.0

&NITRIX

2.0

team bsN athlete

Roelly Winklaar / IFBB Pro Bodybuilder

ENDURANCE& STRENGTH*

PUMPS*&PERFORMANCE*

ENERGY& FOCUS

BSNPros know: To finish strong, you have to start strong.

And whether youre going for muscle growth, endurance,

or improved overall performance, nothing sets the tone

for your next workout like the highest-quality pre-workout productavailable: N.O.-XPLODE2.0. When the others start winding down,

youll still be pushing it to the edge... another step closer to your goal.

N.O.-XPLODE2.0. Once you try it, you will never train without it!

START STRONG. WORK HARD.FINISH FIRST.

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a 200-pounder. If you weigh

this amount or less, then you

have no need to add more

protein from any source of

milk. However, if you go with

one scoop, then either formof milk bumps your protein

consumption.

Another crucial factor in

protein mixology is rate of

digestion. Whole milk will

drastically slow protein

absorption due to its fat

content. Nonfat milk

contains very little fat, but

its carbs, from lactose, are

not ideal after workouts.

The best source of carbs at

this time is dextrose(secondarily glucose).

B y S t e v e n S t i e f e l

you shake your own

protein, then you

probably average

about 20 to 25 grams of

protein per scoop. After

workouts, you may heap in asecond or something in

between to get in up to

50 grams per serving. Thats

typically about 200 calories

when mixed with water.

Deciding what beverage to

add to your postworkout

shake depends on several

factors, including your

budget and how much

protein you need after

workouts. MMIs rule is that

you need about gram perpound of bodyweight after

training. Thats 50 grams for

WINNERWater

Take in one to two scoops of your favorite protein powder. Add amino

acids and dextrose or glucose, and combine with about 12 ounces of

water per scoop (depending on label recommendations). Nonfat milk

is runner-up. Fatty forms of milk slow protein absorption even more

not so good after workouts, but beneficial at other times of day.

FIRST SETBODYBUILDERS CHOICE

Shutterstock

MILKVS.WATERINYOURPOSTWORKOUT

PROTEINSHAKE

If W o r l d M a g s . n e t W o r l d M a g s . n e t



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By F rank Hoffmann


Thai Chili Shrimpwith Coconut Rice

INGREDIENTS

10 oz. raw shrimp

(peeled and deveined)

cup dry basmati or

jasmine rice

1 oz. unsweetened

coconut flakes

1 cup unsweetened

coconut milk

cup water

Dash of fine sea salt

1 tbsp. extra virgin olive oil

1 tbsp. Thai chili paste

DIRECTIONSThoroughly rinse rice

and place into your

rice-cooker bowl, add

unsweetened coconut

flakes, coconut milk,

water and salt. Stir well tocombine all ingredients.

Cover bowl and turn on

rice cooker. The rice cook-

er will turn off once the

rice is cooked, about 15 to

20 minutes. Once the rice

is finished cooking, trans-

fer into a large bowl, fluff

with fork and let cool.

While rice is cooling,

add olive oil to a pan

heated to medium, add

shrimp and chili paste,

stirring until all the shrimp

is coated. Cook shrimp

until theyve turned com-

pletely pink, about five to

seven minutes. Serve atop

rice and enjoy.

NUTRITIONALINFORMATIONServes 2; per serving

58 gCarbs

11 gFat

473Calories

35 gProtein

FIRST SETMUSCLE MEALS

PREPTIME

10minutes

COOKTIME

20minutes




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You show up early. You stay late . You do extra reps and never hold back because you

know the dedication it takes to be a serious athlete.

HMB supplementation with training has been proven to help increase strength, improve

endurance, and reduce recovery time.

Check out the research and read about other serious athletes like you that take HMB

at HMB.org. Then follow the links to get HMB and the results you deserve.

HMB is developed, licensed, and marketed by Metabolic Technologies, Inc.

SERIOUSRESULTSFORSERIOUSATHLETES

Visit www.HMB.org/mm

Individuals providing testimonies in ads are sponsored athletes or havereceived the ingredient HMB as a gift from Metabolic Technologies Inc.

These statement s have not been eval uated by the Food a nd DrugAdministration.

This product i s not intended to d iagnose, treat , cure, or prevent any di sease.




42/186


FIRST SETNUTRITION R&D

THE ABCsof BCAAs

Branched chain amino acids (BCAAs) are a

group of essential amino acids that include

leucine, isoleucine and valine. Your body cant

synthesize them, so you have to get them

through food and supplementation. Here are

some of the key benefits that BCAAs provide

for those trying to build muscle and reduce

body fat.

BCAAs increase energy and drive muscle

protein synthesis.

Taking BCAAs before workouts gives you

more energy at the cellular level. Since

BCAAs are delivered without having to be

processed by the liver, they quickly begin

to fuel muscle protein synthesis, stimulat-

ing better strength and muscle gains.

BCAAs increase insulin release for great-

er muscle growth.

After workouts, BCAAs drive recovery

and growth, since BCAA consumption

boosts insulin release. This anabolic hor-

mone helps drive nutrients such as glu-

cose (to restock muscle glycogen), amino

acids and creatine to muscle cells. BCAAs

also help reduce the release of cortisol,

the stress hormone that causes muscle

breakdown.

BCAAs, particularly leucine, help you burn

stored body fat.

Leucine helps you burn body fat through a

few different mechanisms. First, ingesting

more leucine helps boost your bodys

metabolic rate, the numbers of calories

you naturally burn. Second, leucine helps

reduce appetite, helping you create a gap

between calories consumed and calories

burned. Then your body more preferen-tially utilizes body fat rather than muscle

tissue because having plenty of leucine in

your system protects muscle.

While its important to get all three of the

BCAAs, emphasize leucine over valine and iso-

leucine. Most BCAA products contain leucine,

valine and isoleucine in a ratio of 2:1:1 because

of leucines superior benefits. Research shows

better results when BCAAs are taken in this ra-

tio as compared to leucine alone. For best re-

sults, take 3 to 5 grams of BCAAs about 30

minutes before workouts and 3 to 5 grams af-ter workouts for a total of 10 grams per day.

Most research supports

the ability of vitamin

D-3 supplementation to

boost testosterone

levels. New research

adds to the benefits of

this potent form of the

sunshine vitamin,

demonstrating that it

may also protect your

muscles from

breakdown

(catabolism) from

intense training. In

addition, it may help

you recover morequickly from intense

training.

Vitamin D-3 appears to

protect muscle

breakdown from

exercise by reducing an

inflammatory protein

known as TNF-alpha.

Athletes with lower

vitamin D levels are

more susceptible to

muscle breakdown due

to this protein. For best

results, supplement

400 IU of vitamin D-3

every day for two to

three weeks, and then

take in 400 IU of D-3every third day.

VITAMIN DPROTECTS MUSCLES




43/186


CARNITINEBOOSTS

MUSCLEBUILDING

THE SLOW FOOD MOVEMENT

Comprised of the amino

acids lysine, methionine

and other nutrients, carni-

tine is a potent supplement

for encouraging body-fat

burning. It also supports

muscle growth by moving

stored fat to the mitochon-

dria, where fats are burned

for fuel.New research shows ad-

ditional benefits. One study

found that during times of

stress, carnitine helps inhib-

it the mechanisms that

break down muscle tissue.

When stressed, your body

often turns to muscle tissue

as a primary source of fuel

to help it through a gruel-

ing period. So carnitine may

provide benefits for those

who have performed in-tense workouts, helping

them recover from the re-

sulting stress to muscles.

Another recent study

conducted on football play-

ers concluded that carnitine

supplementation helps give

athletes more energy. Since

carnitine helps provide fuel

to the powerhouses in your

cells, you feel more ener-

gized during athletic activity.

Research has also shownthat higher levels of carni-

tine may increase testoster-

one receptors inside muscle

cells. Boosting the number

of these androgen recep-

tors helps you increase your

natural testosterone levels.

For best results, take 1 to

1.5 grams of carnitine be-

fore breakfast, another

dose about 30 minutes be-

fore workouts, and a third

before bedtime, for a total

of up to 4.5 grams per day.

A recent study found that gobbling down a meal mightspur greater release of insulin than consuming a meal

more slowly. Thats perhaps an important find-ing for those seeking to lose body fat.Here is a good rule of thumb:Before and after workouts,you should take inyour protein shakesas quickly as possible,spurring insulinrelease to benefitmuscle feeding

and repair. Atother times ofday, consume

whole-food mealsmore slowly to signalyour body to slow insulin release,helping to avoid sending these just-consumed calories to body-fat stores.

B y S t ev e n S t i e f e l

COFFEEDRIVESSTRENGTHGAINS

People split pretty evenly into coffee addicts

and those who find this drink unpalatable. Re-

search shows that drinking coffee provides nu-

merous health benefits, including helping to

reduce body fat, protect against disease and pro-

vide anti-oxidants and other nutrients.

Most people seek the instant energy coffee

provides by stimulating your central nervous sys-

tem. Research demonstrates that the amount of

caffeine in three cups of coffee not only helps you

lift more weight, but also reduces the amount of

perceived muscle soreness.

To recharge your workouts, drink three cups of

coffee an hour or two before workouts, or supplement

a little more than 2 milligrams per pound of body-

weight about an hour beforehand. In other words, a

180-pounder can get in up to about 360 milligrams, de-

pending on individual tolerance.




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FIRST SETSUPPLEMENT REVIEW

This product from Beast fuels your workouts with

ingredients backed by research.

* BETA-ALANINE HELPS BOOSTS

STRENGTH.

Beast Mode contains CarnoSynbeta-alanine, a trademarked form of

this amino acid. Beta-alanine taken

before workouts helps improve

muscular strength and endurance.

Supplemental beta-alanine

combines with histidine in your

body to form carnosine, a small

protein molecule. Research shows

that increased levels of carnosine

during exercise improve strength

and endurance. Beta-alanine also

improves the benefits of creatine

when taken together and may helpreduce body fat.

* NITRIC-OXIDE (NO) BOOSTERS

PROMOTE GREATER MUSCLE

PUMPS.

Beast Mode contains several potent

supplements that promote muscle

pumps, driving more blood, oxygen

and nutrients to your muscles so

you can lift more weight or perform

more reps. These include arginine

alpha-ketoglutarate and agmatine

sulfate. Arginine is an amino acidthat helps boost NO, a small gas

molecule that allows blood vessels

Y

ou know the feeling that comes over you as

youre getting ready to go to the gym: Your

adrenaline starts to rise, and you feel a certainexcitement because you want to press and pull heavy

weights. But before you release your inner Hulk, its

important to think like Dr. Bruce Banner and use

science to plan your workouts (you wont like your

workouts when youre angry). These supplements,

contained in Beast Mode, will help you perform like a

superhero in the gym. Heres why.

GET INTO

BEAST MODE

SUPPLEMENT FACTS

Serving Size:one scoop

Calories per Serving:30

Servings Per Container:45 in 650-

gram bottle

Price:$39.99

Availability: GNC, The VitaminShoppe, bodybuilding.com

For more info: www.beastsports.com

BEAST MODE

to relax, improving delivery to

muscle tissue. Glycerol stearate also

helps deliver intense pumps andmaximum vascularity.

* NEUROSTIMULATORS INCREASE

FOCUS AND CONCENTRATION.

Beast Mode contains a spectrum

of supplements that helps athletes

boost concentration during training.

These include tyrosine, Gingko

biloba, Bacopa monnieraand others.

Tyrosine is an amino acid that

increases energy, improves mood

and enhances mental focus by

boosting energizing brain chemicalsand hormones. Bacopa monniera

stimulates thyroid hormone, and

Gingko bilobahelps improve blood

flow.

* INTENSITY SUPPLEMENT PRO-

VIDES ENERGY FOR LONGER,

BETTER WORKOUTS.

Beast Mode adds central

nervous system stimulators to

its formulation to help you work

out stronger for longer. Among

these, the product includes anatural form of caffeine, coffea

robusta (bean), as well as Nelumbo

nucifera,and a host of B vitamins

known for boosting energy (B-1,

B-2, B-3, B-6 and B-12).

FOR BEST RESULTS:

Take one scoop of Beast Mode

about 30 minutes before training.

You can adjust your dose upward to

three scoops within a 24-hour peri-

od, but dont exceed that. Keep in

mind that this product contains

natural forms of caffeine that may

affect sleep when taken later in

the day.





45/186

FIRST SETON SHELVES NOW

Cell Block 80 from Clean Machine provides

multiple ways to increase muscle mass.

PATH TO PROGRESS

If youve reached a plateau where

you go to the gym and put out your

best effort but still think youre not

seeing the gains you should, then

Cell Block 80 may provide the key to

get you out of this holding pattern.This product was developed to help

you make the most of your bodys

natural production of testosterone,

as well as to help boost the amount

you can make. Of course, you have

to put in the hard work in the gym,

but you also have to make sure that

your body is delivering testosterone

to muscle tissue. Cell Block 80 was

developed to help you achieve this

effect.

The product relies on multiple

pathways that help you maximize the

benefits of testosterone. Cell Block80 contains DM33 prickly pear, nettle

root and ashwagandha, among other

active ingredients. Here are some of

the potential advantages that each

of these active ingredients provides:

,.%'(5 ,!. $!(,/ (+'

estrogen and dihydrotestosterone

(DHT). High levels of either of thesehormones cause unwanted effects,

including gynecomastia and male-

pattern baldness.

!00(! .++0 $!(,/ ,.!2!*0 /!4$+.-

mone binding globulin from attach-

ing to testosterone that your body

naturally produces, allowing the

hormone to better support muscle

building.

/$3#*$ %*.!/!/

a testosterone precursor, and it also

reduces cortisol, the stress hormone

that slows muscle growth.

For best results, follow labelrecommendations.

cleanmachineonline.com

From an early age, our

growth often comes

in spurts. These are

times when the body

seems more willing or

able to grow than at

others. The same ap-

plies to athletes and

bodybuilders seeking

greater muscle devel-

opment: during certain

phases its just easier

to grow. One of the

ways you can createyour own growth spurt

is to utilize supple-

ments that support

testosterone produc-

tion and thus anabo-

lism. Cyclo Tren from

Infinite Labs was for-

mulated with ingredi-

ents designed to help

make your next phase

a growth cycle.

First, Cyclo Tren con-

tains a testosterone-

boosting matrix that

contains D-aspartic

% 1.5+) lon-gifoliaand fenugreek,among other supple-

ments. D-aspartic acid

is an amino acid that

stimulates the release

of luteinizing hormone

(LH), which increases

testosterone produc-

tion. Eurycoma longifoliaboosts testosterone

production as well ashelps to release bound

testosterone from

sex-hormone binding

globulin (SHBG), an

unhealthy substance

that reduces the effec-

tiveness of the testos-

terone youre already

producing. Fenugreek

not only boosts testos-

terone, research shows

that it also increases

strength while reduc-

Try Cyclo Tren from Ininite Labs to boost testosteronefor better muscle growth.

ing body fat.

Cyclo Tren includes

two additional propri-

etary blends. One con-

tains carnitine, caffeine

anhydrous and Coleusforskohlii to ramp uplean mass and reduce

+5"0 (!2!(/ /0.+-

gen Management, the

other blend, includes

Vitex agnus-castusanddiindolylmethane

(DIM) to help boostthe positive benefits

of higher testosterone

levels without unwant-

ed estrogen spillover.

For best results,

follow label recom-

mendations and use

the product for only 12

consecutive weeks at a

time, then take a break

for at least the follow-

ing 12 weeks.

infinitelabs.com

GROWTH CYCLES



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46/186


Who knew the smallest of muscles cansummon some of the greatest work-outs? Try these killer sessions andwatch your biceps grow by bounds.

By Jimmy Pea, MS, CSCSPhotos of Steve Cook by Robert Reiff




47/186





48/186


KILLER BICEPS BUDDY

STYLE WORKOUT NO. 1Getting creative with biceps can serve as a

rude awakening for one of the smaller

muscles in the body. But since its a muscle

that has such a huge impact on your over-

all physique, lets allow creativity to do its

work. Grab your training partner and get

started. Our first killer workout is steeped

in an old-school tactic: buddy style.

If youve never done buddy curls be-

fore, it basically has you perform a 1:1 ratio

of reps to rest. For example, on a standardbuddy set of barbell curls, youll select a

weight with which youll reach failure at

around 10 reps. Do one rep, then pass the

bar to your training partner. Hell do his

rep, then hand the bar back to you for two

reps. Hand it back to him for two reps,

then its back to you for three reps, and so

on and so forth, until you reach 10 reps on

your last set. After a brief rest period, you

then work backward, starting with a set of

10 and working downward to one rep. If

you do the math, thats a lot of work. Prob-

ably more work for biceps than youve

done in quite some time, if ever.

Similar to the rest-pause method, the

buddy system is a simple (and brutal)

concept that takes advantage of your

bodys rapid-recovery energy systems.

When you start a heavy set of curls, you

rely primarily on phospho-creatine (PC),

the primary energy source stored in skel-

etal muscle that fuels short, powerful

bursts of activity. PC depletes rapidly, butfortunately it also replenishes rapidly,

usually in 10 to 20 seconds. The main

Shock and awe. For most major muscle groups, crushing the bodypart with

heavy weight is enough to spark serious change. But when it comes to the

smaller muscles like the biceps, load will only get you so far down the

road of progress. After all, were talking pretty small muscles compared

to the majors. Its for that reason that weve designed this months killer se-

ries. We take load seriously, no doubt, but we deliver it with techniques andtactics youve never tried. Elements of training that when combined with in-

tensity actually produce better results than you imagined. Weve even taken

methods that sound familiar to you into uncharted territory. And uncharted

territory is exactly how youll describe your arms when youre done.

SEATED ALTERNATING

DUMBBELL CURL




49/186


benefit of employing the buddy system is

that youll have lifted more total pounds

in a given set simply by mixing in these

calculated rest periods.

Now, for most of the moves in this

killer workout, you dont have to hand

over the weight to your partner. You can

be on one bench and your partner can beon another. Verbal and nonverbal cues

can be used to initiate or signal when its

your turn to go.

For this buddy-system biceps blitz,

each exercise will only be performed up

to 10 reps each and then back down to

one. After youve both arrived back at one

rep, its time to switch exercises after a

two- to three-minute and well-de-

served rest. Finally, because of the

number of killer reps youre hitting, selecta weight that equals roughly 50 percent

of your 10 RM.

EXERCISE SETS1 REPS2

BUDDY SYSTEM

Barbell Curl3 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Seated Alternating Dumbbell Curl4 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Reverse Barbell Curl3 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

Alternating Hammer Curl4 1 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

1Be sure to do a couple of warm-up sets prior to your working sets.2The reps go in 1:1 reps/rest ratio. After one rep, your partner does one. Then you do two, and so onand so forth. Once you both have reached 10 reps, reverse directions all the way down to one rep.3For the barbell curl and reverse barbell curl, go ahead and share the bar. On the other two moves,stake claim to your own set of dumbbells, using verbal and nonverbal cues to help each other beginyour share of reps.4While you wait for your partner to complete his reps, you can rest the dumbbells on your quads oron a bench. Because youre doing so many reps, select a weight that is roughly 50 percent of your 10 RM.

KILLER BICEPS WORKOUT NO. 1

BARBELL CURL




50/186


The first exercise in this next killer

workout has you taking 21s to a whole

new level. As you know, 21s have you

working half of the range of motion for

seven reps, then the other half for seven

more reps, and then finishing with sev-en full reps. But were adding a few bru-

tal twists. First of all, while you can use

any exercise for 21s, were going with

the standard barbell curl because its

not only the best biceps builder, it lets

you alter your grip width on the bar to

hit each head differently. A close-grip

hits the peak (long head) to a great de-

gree, while a wide-grip targets the

short, inner head with better accuracy.

The shoulder-width (standard) griphits both rather evenly.

With those truths in mind, what

youre going to do is 21 reps for the up-

per half of the curl, the lower half and

then 21 full reps. Heres how: Youll

work the top half of the curl (from 90

degrees up) with the seven close-grip

reps, seven wide-grip reps and sevenshoulder-width reps. Youll then lower

the bar and hit all three grips for the

lower portion of the ROM before finally

ending with seven full ROM reps using

each grip. Because youre doing so

many partial and full reps, select a

weight that corresponds to about 50

percent of your 10 RM. Youll know

pretty quickly if you chose a weight

thats either too heavy or too light. Once

youve done all of your full-range reps,rest two minutes and repeat the se-

quence from the top (literally).

As youre resting, head over to the seat-

ed row and attach a straight bar to the ca-

ble. The lying cable curl is one of those

oft-neglected moves that just cant be du-

plicated. By lying down, you remove mo-

mentum from the equation because yourback is pressed against the bench (or floor,

if you dont have a seated row). Moreover,

the constant tension of the cable not only

blisters your biceps but even the delt/bi

tie-in gets a lot of work just holding the

bar. NOTE: Your partner needs to stay

close to the stack because when you reach

failure at the first rep range, youll drop

the weight a few plates (roughly 25 per-

cent lighter) and hit failure again.

You finish this brutal biceps routineon the high cable curl for three sets of

20 to flush and pump the muscle.

KILLER BICEPS ARE YOU 21 MATERIAL? WORKOUT NO. 2

CLOSE-GRIP

BARBELL CURL

STANDARD-GRIP

BARBELL CURLW o r l d M a g s . n e t W o r l d M a g s . n e t



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LYING CABLE CURL

WIDE-GRIPBARBELL CURL


UPPER PORTION (90 DEGREES UP):

Close-grip Barbell Curl 2 7

Wide-grip Barbell Curl 2 7

Standard-width Barbell Curl 2 7

IMMEDIATELY HIT THE

LOWER PORTION (HALFWAY UP):




IMMEDIATELY FINISH WITH:

FULL RANGE OF MOTION:




Lying Cable Curl3 3 20

Two-Arm High Cable Curl 3 20

1Doesnt include warm-up sets; do as many as you need but never take warm-up sets

to muscle failure.2Select a weight that corresponds to roughly 50 percent of your 10 RM3Upon failure on each set, have your partner drop the pin to make the weight about

25 percent lighter and immediately keep doing reps until you reach failure again.





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If you loved the 21s style for

the barbell, another very

useful exercise to try them

on is the preacher, for which

your partner will use his

arms as the stopping point

for the half-reps. On the top

half of the reps (above 90

degrees) his arms can also

serve as a way to help you

gently force more reps. If

youre wondering why we

start at the top, its because

that portion is the arms

strongest angle, but we

seldom reach failure there.

Typically at the end of a set,

we fail at the start of the rep

(within the first 6 to 8

inches) of any style of curl,

even though the biceps still

have gas in the tank above

90 degrees. Reason being,

the forearms generally

become the limiting factor.

Best way to remedy that is

to exhaust the top, then the

bottom portion, allowing

you a certainty that the fullrange of motion has been

successfully utilized.

PreacherCurl




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If you want great arms, you have to go to

extremes, and this workout does exactly

that. Because the angle of your arm plays

such a key role in working both the inner

and outer biceps musculature, youre go-

ing to work the entire spectrum in tri-set

fashion, starting with the exercise that

targets the short (inner head) better

than any other, and then finishing with a

move that arguably isolates the long

(outer head) without equal. Your arms

will literally travel from straight in front

of you to a point as far behind you as pos-

sible. Youre about to work through the

most complete biceps spectrum possible

in one giant set.

To begin, head to the preacher curl, butapproach it in reverse to hit the great Scott

curl. The Scott curl has you reversed on the

preacher bench to allow your arms to hang

straight down in front of you. No other

move in the gym allows such emphasis on

the short head, because it removes the ten-

sion on the long outer head and puts the

onus of the work on its counterpart.

After your set of Scott curls without

rest turn around on the bench and hit a

set of EZ-bar preacher curls to failure.

The preacher curl, while still primarily a

short head move, places a bit of tension

on the long head. Upon failure and resting

only as long as it takes to get into position,

attack a set of seated dumbbell curls with

your arms directly at your sides, which

will hit both heads evenly. To end the gi-

ant set, sit back on the incline bench for aset of incline curls, which really help you

focus attention on the long head. Upon

KILLER BICEPS GIANT WORKOUT NO. 3

failure on the incline curl, rest one to two

minutes and repeat the sequence.

After all that, can you visualize the

travel radius of your arms? From directly

in front of your body in the Scott curl to

directly behind you during incline curls?

Thats the key to the giant set. In addition

to these angle-specifics, youll also be us-

ing forced reps at each point of failure on

a couple moves. Thats why an attentive

partner is so critical on this arm day.

Following the giant set, perform a

few peak-specific sets of drag curls on

the Smith machine. On each rep, hold

the peak contraction for at least three

seconds. Finish this routine by bom-

barding your forearms (and biceps) withthe reverse barbell curl performed in

negative fashion.

DUMBBELL

SCOTT CURL




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Dumbbell Scott Curl 3 6, 10, 12

giant with

EZ-Bar Preacher 3 6, 10, 12

giant with

Seated Dumbbell Curl 3 6, 10, 12

giant set with

Incline Bench Dumbbell Curl 3 6, 10, 12

Smith Machine Drag Curl 4 10

Reverse Barbell Curl 3 104

1Doesnt include warm-up sets; do as many as you need, but never take warm-up sets to muscle failure.2Choose a weight so that you reach muscle failure by the target rep.3Hold each rep at the peak contraction for three seconds (or as long as possible).4Beginning on your first rep, lower the barbell as slowly as possible, taking up to 10 seconds to lower it. Your partner

should completely help you on the positive (concentric portion). Upon failure, force at least two to three more reps. Your partner should help only enough to get you past the sticking point.

Upon initial failure on each set, force your partner to squeak out a few more reps.


INCLINE

BENCH

DUMBBELL

CURL

SMITH MACHINE

DRAG CURL




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55musclemag.com | FEBRUARY 2014

MMI7+5((0217+ 675(1*7+ &+$//(1*( PHASE ONE

CHALLENGE

Welcome to Part One

of our ultimate three-phase

strength-training guide totransform you into an absolute

powerhouse. This 90-day program

is designed to deliver big gains in

the lifts that matter most.

BY DAN FILIPEANDJIMMY PEA, MS, CSCSPHOTOS OFJOHAN KAROUANIBY ROBERT REIFF

THEBRUTE-FORCE

ny true gym rat can re-

call a moment of sheer

inspiration after wit-nessing a Herculean

feat of strength, wheth-

er in person or on TV. It might be a scene

from Pumping Iron, a Rocky training

montage, a clip of Bill Kazmaier from the

Worlds Strongest Man or even a YouTube

video of modern-day gym animals like

Matt Kroc or CT Fletcher. Whatever it is,

were willing to bet that it involves an ob-

scenely heavy object getting bench-

pressed, squatted, deadlifted or forced

overhead. Collectively known as the Big

4, these basic lifts are the foundation of

true strength. This 90-day strength chal-

lenge organizes and periodizes lifts to

help you unleash your ultimate brute-

force potential in the weight room.

THE BIG PICTUREBy splitting the program into three

phases, youll be able to focus on key

strength aspects each month while con-

sistently increasing the weight in the Big4 lifts throughout the entire 90 days.

The big lifts are done all on the same day

each week, using a sliding percentage of

your one-rep max. The next day (and

perhaps one more day that week), youll

perform supplemental exercises specifi-

cally designed to support and assist your

strength gains. Its topped off with a cou-

ple days of upper- and lower-body ma-

chine work to round out the weeks

training split and give your joints some

much-needed recovery.

Taking a full-body approach is an ex-

cellent strategy for overall strength devel-opment due to how the mind and muscles

A

TRAINING SPLIT

The Brute-Force Challenge

Sample Training Split

DAY WORKOUT

1 The Big Lifts

2 Supplemental Work

3 Rest

4 Lower-Body Machine Work + Abs

5 Upper-Body Machine Work

6 Supplemental Work (Optional)

7 Rest




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DAY ONE: THE BIG LIFTS

EXERCISE SETS^* REPS

Squat 3 5 with 50%RM

3 5 with 65%RM 1 To failure with 75%RM


Deadlift 3 5 with 50%RM

3 5 with 65%RM

1 To failure with 75%RM


Bench Press 3 5 with 50%RM

3 5 with 65%RM



Standing Overhead Press 3 5 with 50%RM

3 5 with 65%RM


Note: On your lightest sets, move the bar through the positive (concentric) portion of the rep as quickly aspossible. Only your very last set of each exercise should be taken to failure. On that last set, choose a weightthat matches 75 percent of your 1RM and do as many reps as possible.

^ Does not include warm-up sets

* Rest as long as two to three minutes between sets or less if you feel completely rested.

DAY TWO:SUPPLEMENTAL WORK WITH

UNILATERAL MOVES + HYPERTROPHY

EXERCISE SETS REPS

One-Arm Incline Dumbbell Bench Press 3 6-10 (each arm)

One-Arm Dumbbell Row Off Rack 3 6-10 (each arm)One-Arm Dumbbell Deadlift 3 6-10 (each arm)

Single-Leg Press 3 6-10 (each leg)

Close-Grip Bench Press 3 8-12

Lateral Raise 3 8-12

Seated Row 3 8-12

DAY FOUR:/2:(5%2'< 0$&+,1( :25. $%6

EXERCISE SETS REPS

Leg Extensions 4 12, 10, 10, 8

Leg Curls 4 12, 10, 10, 8

Standing Calf Raise 4 12, 10, 10, 8

Weighted Crunch 3 12, 15, 25

Swiss-Ball Crunch 2 To failure

Hanging Leg Raise 3 To failure

Plank 3 To failure

DAY FIVE:833(5%2'< 0$&+,1( :25.

EXERCISE SETS REPS

Pec-Deck Flye 4 12, 10, 10, 8

Wide-Grip Lat Pulldown 4 12, 10, 10, 8

Cable Upright Row 4 12, 10, 10, 8Smith-Machine Shrug 4 12, 10, 8, 8

Standing Cable Curl 4 12, 10, 8, 8

communicate. Hitting the entire body in

a single session will stress more of the

central nervous system and instigate a

cascade of muscular and mental physio-

logical processes.Every week, Day One will involve

training the squat, deadlift, bench press

and standing overhead press with 50 to

95 percent (depending on the month) of

your maximum weight. If youre not quite

sure how much weight that means for

you, check out our sample table to help

you estimate. Now, this may surprise you,

but youre only going to be taking one set

to absolute failure, where you cant do an-

other rep. Most of the time youll be stop-

ping the set long before you actually

fatigue. In other words, youre going to

save the all-out effort for the last set of

each exercise. Think of that one set as

Game Day.

Each month, Day Two will focus on a

specific aspect of strength crucial to max-

imizing your gains. These supplemental

exercises can also be done one more time

in the same week, but this is strictly op-

tional. Be sure to listen to your body as

you progress through the program andstart to increase the percentage of your

1RM. If you feel youre not fully recover-

ing come Day One, you may choose to do

the supplemental-day exercises just once

a week specifically on Day Two. The

other days of the week will include rest

days and machine training days for your

upper and lower bodyparts. This should

take the stress off your joints and help

you recover for the big lifts on Day One.

PHASE ONE:ELIMINATE WEAKNESS

For this first month, youll start off at

50 to 65 percent of your 1RM for each of

the Big 4 lifts, finishing off with one set

taken to absolute muscle failure at 75 per-

cent of your 1RM. Day Twos supplemen-

tal exercises will focus on fixing any

strength-limiting imbalances through

unilateral training. This will help expose

and correct any muscular weaknesses, be-

cause when you train an arm or a leg solo,it doesnt have the benefit of its opposing

limb helping to balance the bar or press





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MMI7+5((0217+ 675(1*7+ &+$//(1*( PHASE ONE

DEADLIFT

START:With your feet

beneath the barbell, squat

down and grasp the bar

with a slightly wider than

shoulder-width grip. (With

weights above 75 percent

of your 1RM, try an

alternating grip, with your

dominant hand in an

overhand grip and the

other with an underhand

grip.) Keep your back flat,

chest up and the bar flush

against your shins.

MOVEMENT:With your

chest up and back flat,

take a big breath, squeeze

your core and glutes and

lift the bar by pressing

through the floor,

extending your hips and

knees to full extension. Be

sure to keep your arms

straight as you drag the

bar up your legs till youre

in a standing position.

Keeping your core tight,

lower the bar along the

same path until the plates

touch the floor. Let the bar

settle before you start

your next rep.

Imagine this move as

one in which youre

pressing with your

legs through the floor as

opposed to just lifting with

your upper body, because

its as much of a press as it

is a pull.

DAY 1EXERCISE

DESCRIPTIONS





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more than its share as you can on a ma-

chine. One of the reasons you may be

missing some lifts or just not able to pile

on the plates could be down to a weak link

in the chain you never knew existed.

Think of the last time you couldnt lockout your arms during your final rep on

the overhead press. The shortfall likely

came from your triceps. Some close-grip

bench work is just what the doctor or-

dered to make sure you dont miss the

next one. Or how about that time you got

pinned under the bar on the bench press?

Unilateral training exercises, like one-

arm incline dumbbell press, will help find

that weak link and restore it.

Not only that, but research confirms

that training one limb at a time forces the

recruitment of more muscle fibers and

produces more force. This is because a

limb working alone requires more effort to

move a weight from point A to point B

than when its working in concert with an-

other limb. Also, unilateral training tends

to maximize the number of growth-prone

fast-twitch fibers that are called into play.

Unilateral work provides your core with a

serious jolt, and the stronger your core

grows over time, the more effective aswell as injury-free youre likely to be.

PROLOGUE:WEEK ZERO STRENGTH TEST

Over the span of a week and after a thorough warm-up (with some trial and error), try to

determine as close as possible the most weight you can lift for three reps. Again, dont

attempt to find a 1RM, as its not necessary for this purpose (especially if you train alone).

EXERCISE SETS REPS

Squat 1-3 3

Deadlift 1-3 3

Bench Press 1-3 3

Standing Overhead Press 1-3 3*Keeping a journal is important if you want to track progress and monitor gains. Youll be able to note certainnuances within your repertoire and decide whats working and what isnt. Even if you dont keep a journal ofevery single rep, a loosely kept log of your lifts can be an extremely useful tool.

DAY 1EXERCISE

DESCRIPTIONS

STANDING

OVERHEAD

PRESS

START:Stand holding

an Olympic bar at

shoulder height (upper-

chest level). Keep your

head neutral, abs tight

and low back arched.

Spread your legs

slightly wider than

shoulder-width.

MOVEMENT:

Powerfully press the

bar overhead to full

arm extension. Squeeze

your shoulders for a

count, then slowly

lower the bar back to

your upper chest and

repeat for reps.

To help alleviate low-back stress as well as

to squeeze out a few

more reps, allow your

knees to absorb the

downward motion by

bending them slightly.





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