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R E S E AR C H & DE VE L OP ME NT
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SUBJECTS AT THE UNIVERSITY OF TAMPA GAINED
16 LBS. OF LEAN MUSCLE IN 12 WEEKS. CAN YOU?
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This months X-Men:
Days of Future Past
(out May 23) marks
the seventh time
Hugh Jackman has
taken on the role of the
ber-jacked, adaman-
tium-clawed mutant
Wolverine. Of course,
hes once again in the
best shape of his life.
Needing to reach peak
physical condition for
the screen so often,
Jackman doesnt
fall back on training
templates that worked
for past films, says
personal trainer David
Kingsbury.
I wanted to adapt
and improve the previ-
ous plan to take Hugh
to the next level,
Kingsbury says. The
new plan follows simi-
lar principles, but has a
couple major changes
from what we did on
The Wolverine. This
plan uses two percent-
age systemsone
focusing on strength,
the other on hypertro-
phy [muscle gain].
Below, weve ex-
cerpted a shoulder
routine from the
hypertrophy phase of
Jackmans new pro-
gram. For a full week
of his X-Men: Days of
Future Past training,
log on to muscleand
tness.com/futurepast.
WOLVERINE SHOULDERS
EXERCI SE SETS REPS REST
1 Dumbbell Shoulder Press *8 6 120 sec.
2 Behind-the-neck Press 3 15 60 sec.
3 Upright Row to Press** 50***
4 CIRCUIT: Complete 3 times, resting 60 seconds at the
end of each round.
A High Lateral Raise 10
B Plate Front Raise 10
C Rear-delt Flye 10 60 sec.
5 CIRCUIT: Complete 3 times, resting 60 seconds at the
end of each round. Choose relatively light weights, as
your shoulders will be smoked by the end of the circuit.
A Seated Lateral Raise 8
B Seated Front Raise 8
C Seated Rear-delt Flye 8
D Seated Dumbbell Press 8 60 sec.
*Take 4 seconds to lower the weight. Go as heavy as you can for the prescribed reps.
**With a fixed or loaded barbell, perform an upright row, then flip your wrists so that
your elbows are beneath the bar and perform an overhead press.
***Pick a weight you can use for 12 reps. With a partner, take as many turns as
necessary to reach 50 total reps, going to failure on each turn. If youre training alone,
use rest periods no longer than 35 seconds. If you reach more than 12 reps on your
first set, it still counts as only 12this is a clear indicator that you should have gone
heavier, so more work is your punishment. This isnt a dropset, so whichever weight
you use in the first set is what you should use for all 50 reps.
M
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75
YEARS
SHAPING UP
WITH ARNOLD
As we continue our 75th anniversary
celebration, we look back at this
classic issue from February 1983..
75 YEARS OF M&F
IT REALLY DOESNT get more
80s than this. The cover of our
February 83 edition features
Arnold Schwarzenegger and
Rachel McLish clad in the
quintessential workout garb of
the era, each holding chrome-
plated dumbbells. If any of
Arnolds buddies ever teased him
about the pic, he surely had the
last laugh: The Shape Up with
Arnold exercise video this shot
was taken from ran for a cool 60
bucks (be sure to specify if you
want VHS or Beta) and at the
time sold better than cocaine.
The cover feature is broken
into two separate stories, with
a prole for each cover subject.
In her prole, McLish says
she proved you didnt have
to sacrice femininity to build
muscles. Arnold, fresh of a
box-ofce hit with Conan the
Barbarian, gives a prescient
quote about the fate of anyone
hoping to imitate that lms
success: I expect a bunch of
Hercules epics in the next few
months, but theyll all fall on
their faces if they havent got
more going for them than just
muscles. The makers of the
1983 Hercules op starring Lou
Ferrigno learned how true that
statement wasditto the 2014
version starring Kellan Lutz.
Other features of note in-
clude an overload principle
story by Casey Viator, a
Mike Mentzer column urging
readers to concentrate on
slow contractions, and an
expos on the dangers of
diuretics. For a nice high-res
version of this cover, go to
muscleandtness.com/feb1983.
Above, Arnold
shares his Instinct
for Success; right,
Casey Viator moves
some serious iron.
4 0 MUS CL E & F I T NE S S MAY 2 01 4
EDGE SPORTS
FOR MORE ATHLETE INTERVIEWS,
GO TO MUSCLEANDFITNESS.COM.
A
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J I M WRI GHT
EXERCI SE SETS REPS
Cable External
Rotation 1 20
DB Shrug 2 8
DB Flat Bench 1 10
Machine Row 1 10
DB Flat Bench 1 8
Machine Row 1 8
Barbell Military Press 1 8
Chinup 1 Failure
DB Lateral Raise
(dropset) 3 8
DB Rear-delt Raise 1 20
Fat-bar Curl 1 12
Close-grip Bench 1 12
Heres a sample
of Matthews
push/pull
workout,
designed by
trainer Ryan
Capretta.
For the games greats, the season
never really ends. Heres how this All-Pro
backer stays in top shape. by Matt Caputo
CLAY
MATTHEWS
When quarterback Aaron Rodgers
went out with a collarbone injury in
2013, four-time Pro Bowler Clay
Matthews knew the added pressure his
defense would faceand he welcomed
it. Its a great opportunity for us to
show up and prove what our defense is
made of, he remembers thinking. Its
an opportunity for others to pick up their
games. Led by Matthews, the Packer
D was able to keep the teams playof
hopes alive until Rodgers returned.
Matthews leadership extends to the
gym, where hes been a star performer
his entire career. I do really explosive
movements because they directly cor-
relate to my position, he says. Youre
up against 300-plus-pound linemen,
who are lean. Where the Super Bowl
champ used to train exclusively to build
strength and power, his routine has
evolved to include yoga and Pilates.
Of course, in the NFL theres no
accounting for injuries, especially at
a high-impact position like linebacker.
But Matthews varied approach is the
best insurance a player can buy. As
long as hes on the eld, the Packers
will be in the hunt.
I DO REALLY
EXPLOSIVE
MOVEMENTS
BECAUSE THEY
CORRELATE
TO MY
POSITION.
TRAIN LIKE
CLAY MATTHEWS
4 2 MUS CL E & F I T NE S S MAY 2 01 4
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EDGE IRON MAIDEN
RA QUE L RI S C HA RD
What was it like
working your first
UFC fight?
Im actually an introvert,
so when I rst got into
the Octagon I was very
intimidated. I moved around
much faster than everyone
wanted me to. It took about a
year before I was nally able
to get comfortable and go out
there with total condence.
What kind of guy is
most likely to catch
your eye?
It helps to have a nice body,
but its not a requirement.
What is a must: that a man is
active and can physically keep
up with me. Hell eat healthy
and want to do things that are
good for his body. Its hard to
hang out with someone whos
constantly eating bad food
right in front of you.
Any advice for
someone whos con-
sidering a career as
an Ultimate Fighter?
Be totally prepared and
committed, because this
is truly one of the toughest
sports, with some of the most
amazing athletes in the world.
Few people have what it takes
to succeed in the Octagon. If
youre brave enough to try,
youd better give it your all
100% of the time.
ABOUT THE
MODEL
Height: 5'7"
Weight: 110 lbs
Age: 28
Measurements:
34-24-34
Residence:
Los Angeles, CA
Facebook:
therealarianny
Website:
ariannyceleste.com
When it comes to heating up the UFC Octagon, no one turns up the
temperature as much as the beautiful Arianny. by Ian Cohen
ARIANNY CELESTE
WHAT IS
A MUST:
THAT A MAN
IS ACTIVE
AND CAN
PHYSICALLY
KEEP UP
WITH ME.
IRON MAIDEN SEARCH: THINK YOU VE GOT WHAT IT TAKES TO BE AN IRON MAIDEN?
GO TO MUSCLEAND FITNESS.COM TO SUBMIT INFO AND PICS.
4 6 MUS CL E & F I T NE S S MAY 2 01 4
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Howd the
accident happen?
A guy in the frater-
nity drove us home
from practice,
came over a hill,
and didnt stop at
a red light. A truck
came over another
hill and hit us
broadside. I was in
the passenger seat
and had a basal
skull fracture. I
was pretty messed
upthey thought
I was going to die.
I never got rid of
the scar on my
face, though, and
that worked in the
movie business.
Howd you get
into acting?
I broke in doing
stunts. Then Re-
venge of the Nerds
came up, and the
stunt coordinator
got me. He said,
Theyre looking to
ll the Ogre
M&F: Before acting
full time, you were
an athlete.
DG: I kind of made
the San Diego
Chargers on the taxi
squad for a while.
Back in those days,
they just kept you
around as a tackling
dummy. They paid
you, like, $22,000
and just killed
you every week.
It was fun.
Coming out
of school, I knew I
wasnt going any-
where and wasnt
going to do any-
thing with sports.
In college I played
basketball; I was
a good shooter, but
in my sophomore
year I had a bad
car accident that
gave me double
vision. I dont think
anybody knew.
I played fairly well
for what I had to
deal with.
In addition to
playing Ogre
in Revenge of
the Nerds, Don
Gibb is known
for starring as
Ray Jackson
in Bloodsport;
he also played
a viking in the
Capital One
commercials.
DON
GIBB
From Bloodsport to
Revenge of the Nerds,
Gibb has made
a career out of
playing badasses.
by Sam DeHority
character, and
youd be perfect.
I landed the role.
I found out I could
be funny. From
that point on, I just
did straight acting.
How often do
you see the guys
from the Nerds
movies?
Not that often.
Back in the
Revenge of the
Nerds days, Robert
Carradine was kind
of crazyhe liked
to drive fast cars,
and hed get in
trouble. But hes
a great guy.
Can you really
burp like Ogre?
[Laughs] No.
Though I do
remember them
telling me they
had 26 diferent
sounds mixed to-
gether to get that
burp just right.
C
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4 8 MUS CL E & F I T NE S S MAY 2 01 4
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-CLASS
STANDARD FOR
R E S E AR C H & DE VE L OP ME NT
THE MOST POWERFUL SUPPLEMENTS ON EARTH.
TM
O
TRAIN
BUILD MUSCLE, BURN FAT, PERFORM BETTER
SUSPENSION
TRAINER
ARM
WORKOUT
Load your guns
without weights.
by Sean Hyson, C.S.C.S.,
and Ben Bruno
Master your
first muscle-up
Adam Bornstein
on deloading
Power
bodybuilding
Life-after-40
training
And more
66
70
78
72
ABOUT THIS
WORKOUT
A suspension trainer
can work your biceps
and triceps just as
well as free weights.
Take this workout with
you on the road.
P HOT OGRA P HS BY BE T H BI S C HOF F
Over the past decade,
suspension trainers have
skyrocketed in popularity,
and for good reason. The kind
of whole-body training you
can perform on a suspension
system is as efcient as it
is efective, and studies
have shown that compound
movements release more
muscle-building hormones
than do isolation moves.
While the following workout
seems to target your entire
upper body, the stress it
places on your arms in partic-
ular will get them looking as
good as if they were trained
with isolation movements.
CONTINUED ON NEXT PAGE
MAY 2 01 4 MUS CL E & F I T NE S S 5 9
1A
PUSHUP
Sets 4
Reps 10-12
Rest 60 sec.
Attach the suspen-
sion trainer to a
sturdy object and
lengthen the straps
to a point where
youre sure you can
do 1012 pushups.
(You can lower the
handles over time to
make the set harder;
shorten the straps
to make it easier.)
Grasp the handles
and get into pushup
position with hands
under your shoul-
ders. Your body
should be straight
and your core braced.
Lower your body
until your chest is
between the handles.
1B
ROTATIONAL
INVERTED
ROW
Sets 4
Reps 1012
Rest 60 sec.
Hold the handles and
lean back with arms
extended so that your
body is supported by
the trainer. Brace your
core and hold your
body in a straight line.
(The lower you set the
handles, the harder
the exercise; you can
elevate your feet to
make it even harder.)
Start with your palms
facing your feet, and
as you row your body
up, twist your wrists
inward so that your
palms face up.
2A
TRICEPS
EXTENSION
Sets 4
Reps 10
Rest 60 sec.
Lengthen the
straps and stand
underneath the
trainers anchor
point. Lean your
weight forward and
bend your elbows
so you feel a stretch
in your triceps. Your
palms should face
each other behind
your head. (See
this position on the
previous page.)
Keeping your body
straight and your
abs braced, extend
your elbows, rotating
your palms so they
face down in the
extended position.
2B
BICEPS
CURL
Sets 4
Reps 10
Rest 60 sec.
Face the trainers
attachment point
and grasp the
handles with
palms facing up.
Lean back with
your abs braced,
body straight,
and arms extend-
ed in front of you.
Curl your body
up to the handles.
101 Best Workouts of All Time, also
known as The Mens Fitness Exercise
Bible, contains routines for every
body part and every exercise tool,
from the barbell and dumbbell to
bands, Swiss balls, and suspension
trainersso you can build maximum
muscle regardless of what equipment
you have access to. The only book of
its kind, its available now on Amazon
and at 101bestworkouts.com.
HOW IT WORKS
The workout starts with
pushups and rows.
These will hit the chest,
shoulders, and back, too,
of course, but it wont
shortchange your biceps
and triceps. In fact, even
though youre not working
them in isolation, the bis
and tris will kick in harder
because theyre lifting
more of your weight than
they could if you were
doing simple curls or
extensions. Nevertheless,
theres a place for these
movements, tooright
after the compound lifts,
when youre looking to
nish the arms of with
more direct stimulation.
DIRECTIONS
Perform the exercise
pairs (marked A and
B) as alternating sets.
Youll do a set of A, rest,
then a set of B, rest
again, and continue for
all the prescribed sets.
Pick up 101 Best
Workouts of All Time,
available on amazon.com.
FOR MORE SUSPENSION WORKOUTS, GO TO
MUSCLEANDFITNESS.COM. TRAIN ARM WORKOUT
60 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN INSTANT MUSCLE
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
MI C HA E L NE V E UX
The overhead cable extension could be
the missing link in your arm workout.
by Michael Schletter, C.P.T.
LONG
WAY BACK
The most popular triceps exercises are
skull crushers, pushdowns, and dumbbell
kickbacksall of which emphasize develop-
ment of the lateral and medial heads of your
tris. Those two form the outer part of the
muscle, the area most visible when people
look at you from the side. But the long head
is equally important, and makes up a consid-
erable portion of the upper arm. If yours is
lacking, you can target it directly by moving
your arms overheadand thats where the
overhead cable extension comes in.
Attach a rope
handle to the top
pulley of a cable
station and face
away from the stack.
Grasp the handle
overhead and walk
forward to put tension
on the cable. Allow
your elbows to bend
so your thumbs point
behind you. Bend
forward at the hips
slightly, then extend
your elbows and turn
your wrists out at the
point of lockout.
Bend your elbows
without moving your
upper arms to begin
the next rep. When
your elbows are
bent, the stretch
becomes so extreme
that the long head
contracts harder,
enhancing gains.
Add 34 sets of 12
reps of overhead
cable extensions at
the end of your arm
day or bench-press
workout.
QUICK TIP You can also target the long head with the lying triceps exten-
sion done on a decline bench. Use an EZ-curl bar and lower it behind your head.
HOW TO DO IT
62 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN CROSSFIT
The muscle-up is a double-edged sword of an exercise. Its
incredibly efective at building upper-body strength but also,
in the words of CrossFit founder Greg Glassman, astonishingly
difcult to perform...and virtually unknown. Not to mention
dangerous if done improperly. Despite its relative obscurity, the
muscle-up is a seminal achievement for CrossFitters and can be
realized only through stubborn insistence on proper technique.
The two main factors: grip and transition. Follow our step-by-
step guide to do muscle-ups correctly, then try the Jason WOD
at right. Remember: Even with proper form, stringing together
a bunch of reps still comes down to old-fashioned struggle.
Jason comprises simultaneous
alternating and descending ladders: Air
(body-weight) squats start at 100 reps but
decrease in increments of 25. Meanwhile,
muscle-ups start at ve reps and increase
in increments of ve. Complete for time.
Keep rest at a minimum.
BEGIN
While grasp-
ing the rings
in a normal
position, curl the
wrists and point your
palms toward your
chest. This maneuver
shortens the forearm
and increases strength
for the pull ahead.
Kick your legs back to
begin the move; the
momentum you create
is crucial.
THE
THRUST
Swing your
legs forward,
open your hips vio-
lently, and push your
head back between
the rings as fast as
possible. Keep your
hands relatively close
together and try to
aim your head at
a space directly
between them as you
pull with your lats.
THE
TRANS-
ITION
As your torso
rises between the
rings, keep your wrists
and elbows in tight and
your shoulders tense.
Lose control of your
body during this por-
tion of the move and
you open yourself up
to all kinds of potential
injuries, especially to
your shoulders.
THE
LOCK-
OUT
Once youre
here, the final portion
of the exercise is
executed exactly like
a dip, albeit with a
significant stability
component. Keep your
hands at your hips,
both for safety and
to ensure that your
triceps can generate
power to lock out.
THE JASON WOD
EXERCI SE REPS
Air Squat 100
Muscle-up 5
Air Squat 75
Muscle-up 10
Air Squat 50
Muscle-up 15
Air Squat 25
Muscle-up 20
1 2 3 4
ROB ORLANDO
A strongman and CrossFit athlete, Orlando owns
Hybrid Athletics in Stamford, CT. hybridathletics.net
When it comes to notching your rst muscle-up,
proper form trumps all. by Rob Orlando
UPWARD MOBILITY
2
3
4
1
J A ME S MI C HE L F E L DE R & T HE RE S E S OMME RS E T H
S
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66 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN BODY WEIGHT
FIRE YOUR FAT
S A M ROB L E S 68 MUS CL E & F I T NE S S MAY 2 01 4
This total-body routine will carve up your physique
while it hammers your lungs. by Joe Wuebben
Andy Petranek
and Roy
Wallacks
book Fire Your
Gym! can be
purchased
at major
booksellers and
amazon.com.
WHAT IT IS Aptly
named the Whip-It by
CrossFit coach Andy
Petranek, this workout
is taken from Petraneks
book Fire Your Gym!
(co-authored with Roy
Wallack). Whip-It is
a scaled-down version
of the CrossFit Cindy
WOD; it has fewer
pullups and pushups and
more squats, plus situps.
WHY IT WORKS It
leaves out nothing,
Wallack says. It hits
virtually all the muscles
in all parts of the body.
It gives you a cardio
blast and leaves you
heaving. It keeps your
momentum going better
than Cindy; the slightly
lower quantities of the
exercises (4 pullups
versus 5; 8 pushups
versus 10) make must-
stop-or-I-will-die
interludes less likely.
The situps provide
a breather to keep
momentum going.
TOOLS NEEDED A
pullup bar of some
sorteither at the
gym, at home, or on
the monkey bars at
a local park.
Complete as many
rounds as possible
in 20 minutes of:
4 Pullups
8 Pushups
12 Situps
16 Body-weight (Air) Squats
BODY- WEI GHT
WORKOUT
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
BODY-WEIGHT
EXERCISES SUCH
AS THE PUSHUP
DONT GET AS
MUCH CREDIT AS
FREE WEIGHTS,
BUT THEY NEVER
STOP WORKING.
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Ask your questions on social media,
get Adams answers here (in more than
140 characters). by Adam Bornstein
DELOAD RELOAD
TRAIN BORN FIT
ADAM
BORNSTEIN
is an author,
speaker, and
the owner of
bornfitness.com.
WHATS YOUR STYLE?
The way you train should
determine how you deload.
Recently, I set a goal of do-
ing a rack deadlift with 500
pounds. Because I was sud-
denly using heavier weights
than I was used to, I realized
I needed to deload more
often. I trained light one
week out of every four, and
got my 500-pound pull just
14 weeks post-injury.
Bodybuilding-style work-
outssplitting up your
training into chest, back, leg
days, and so ongenerally
feature less frequency of
training the same muscles
and less weight. This kind of
training doesnt require as
much deloading, because
less work (per muscle
LIGHTEN
UP
Periodic deloads
let you train
without injuries
or burnout.
How often do you
suggest taking a rest or
deload week from lifting?
CURT222@BORNFITNESS
group) and load (less over-
all weight) doesnt result
in as much stress on your
joints. The harder you hit it,
the more you need to quit it.
(At least for a week.)
STRUCTURE
Heres how I would structure
a four-week training cycle if
youre lifting heavy weights
(between your three- and
six-rep max).
WEEK 1 Dont take any sets
to failure. Push to where
your form is about to break
down but leave a rep or two
in the tank.
WEEK 2 Push to technical
failurethe point at which
you cant perform another
rep with good form.
WEEK 3 Deload, backing of
one of the variables listed
above.
WEEK 4 Push toward a PR
and failure on your last set.
Begin the process again in
Week 5. Your weights should
keep going up.
ASSESS YOUR
RECOVERY
Take your resting heart rate
every morning for a week
and determine your average.
Then check your heart rate
again the morning after
starting your program. If
your resting heart rate is
up over your previous aver-
age by 10 beats per minute
or more, it may be time for
a deload.
But lets get one thing
straight: Deloading is for
experienced lifters. New
lifters dont handle weights
heavy enough to neces-
sitate deloads, and can
sometimes go 12 weeks or
more without it.
We dont grow when we
lift. We grow when we
recover. But when youre
not lifting, it can feel like youre
not growing at all. Thats where
the idea of deload comes in: You
perform a week of lighter training
so you dont stop completely,
but you dont risk training too
hard and getting hurt.
A
WANT YOUR QUESTION ANSWERED? TWEET @BORNFITNESS
AND @MUSCLE_FITNESS AND INCLUDE THE HASHTAG #BORNFIT.
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TRAIN RATE MY WORKOUT
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM.
PAV E L Y T HJ A L L
OUR ADVICE
Do the squat
and glute bridge one leg
at a time; this will engage
more muscle bers and
target any weaknesses
that have developed on
one side. You can also
play with hand positions
on exercises (like the
pushup), which changes
the way the muscles
are recruited.
GENES OLD WORKOUT
EXERCI SE SETS REPS
1 Prisoner Squat 4 812
2 Glute Bridge 4 812
3A Pushup 3 20
3B Pullup 3 To failure
3C Plank 3 Hold 60 sec.
4A Bench Dip 4 15
4B Pushup w/
Feet on Bench 4 10
Exercises marked A and B and A, B, and C are to be performed
in sequence.
M&F RATI NG: B+
GENES NEW WORKOUT
EXERCI SE SETS REPS
1A Single-leg
Glute Bridge 4 812
1B Prisoner
Bulgarian Split Squat 4 812
2A Close-grip Pushup 4 6
2B Chinup w/
4-second negative 3 3
3A Hindu Pushup* 4 10
3B Two-bench Dip** 4 To failure
4 Plank 3 Hold 60 sec.
*In pushup position, push hands into the oor so your hips move
back and your butt rises. Perform pushup in an arcing motion,
moving your body down and forward, then up again.
**Place hands on two benches spaced wider than shoulder width.
GENE S WORKOUT
COMPARISON
CONSTANT FLEX
Gene G., from New York, NY, sent us his workout to tweak.
Heres what we did to it. by Michael Schletter, C.P.T.
CHINUPS WITH
YOUR PALMS FACING
YOU EMPHASIZE
BICEPS MORE THAN
PULLUPS DO.
74 MUS CL E & F I T NE S S MAY 2 01 4
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TRAIN PHYSIQUE
S
Some athletes have genetics on their
side, and others ght for every pound
of muscle on the road to success. IFBB
pro Deniz Duygulu is one of the latter.
Duygulu weighed 112 pounds as a
high school athlete, and peers told him
hed never make it as a bodybuilder.
Undaunted by the naysayers, Duygulu
found his home in the mens physique
division, becoming the rst physique
winner of the NPC USAs. Now hes ea-
ger for the pro spotlight.
Expect to see ve to six more
pounds of muscle and better condi-
tioning compared with last year, says
Duygulu. I focused on conditioning
in the of-season, keeping calories
high but clean, which allowed me to
stay leaner.
Duygulus contest prep starts 12
weeks from the show, when he trains
for muscle hardening rather than
sheer bulk by ne-tuning his training
with more supersets. At seven weeks
out he lowers his calories from 4,500 to
2,500, with fewer carbs and fats.
Duygulu consistently trains his legs,
even though the thighs are concealed
in physique competition, because it
gives him better symmetry and a bet-
ter overall look, he says. Training legs
also promotes fat loss. I burn more
calories during my high-intensity leg
workouts than in any other workout
during the week, he explains.
No longer the skinny dude, Duygulu
shares his passion for healthy living at
tness events and engages with his
new fans online. His advice to under-
dogs: Dont let anyone talk you out of
your dreams. If you want to compete,
work hard and stay consistent.
Duygulu uses this routine once a week.
Rest one minute between each set. Go
straight to the next exercise after completing
the previous one.
Duygulu trains his calves three times a
week on upper-body days, when his legs
arent fatigued, because he says calves are
a stubborn muscle for him.
The IFBB physique pros training starts from
the ground up. by Mark Barroso
TRAIN LEGS
LIKE DUYGULU
EXERCI SE SETS REPS
Squat 4 15/12/10/8
Lying Leg Curl 4 15/12/10/8
Leg Press 4 15/12/10/8
Standing Leg Curl 4 15/12/10/8
Hack Squat Machine 4 15/12/10/8
Dumbbell
Romanian Deadlift 4 15/12/10/8
Hip Abductor 4 15/12/10/8
Hip Adductor 4 15/12/10/8
Barbell 3 Walk 25 yds.
Walking Lunge and back
EXERCI SE SETS REPS
Donkey Calf Raise 3 20/20/15
Standing Calf Raise
(toes out) 3 20/20/15
Standing Calf Raise
(toes in) 3 20/20/15
Standing Calf Raise
(toes straight) 3 20/20/15
Seated Calf Raise 3 20/20/15
THI GHS
CALVES
ABOUT
DENIZ
Height 5'9"
Weight 190 lbs
Age 31
Residence
Coral Springs, FL
Twitter/Instagram
@DenizDuygulu
Website
denizduygulu.com
Sponsor
EXN Nutrition
Fresh Meal Plan
A RMOND S C I P I ONE
DENIZ
DUYGULU
FOR MORE PRO WORKOUTS, GO TO
MUSCLEANDFITNESS.COM.
7 6 MUS CL E & F I T NE S S MAY 2 01 4
TRAIN OVER 40
FOR MORE TRAINING TIPS, GO TO
MUSCLEANDFITNESS.COM.
S HAWN GUY 7 8 MUS CL E & F I T NE S S MAY 2 01 4
Bill Grundler, 44, could com-
pete in the CrossFit Games
at the 40-and-over Masters
level if he wanted to. Hes
old enough, and hes cer-
tainly good enough.
But he doesnt want to.
He wants to compete in the
Games Open divisionif
only he could qualify. For
four of the past five years,
he placed in the top 10
(only the top three go to the
Games) at the ultracom-
petitive Southern California
regional qualifier, where age
restrictions dont apply and
most of the sports biggest
stars are 20-somethings.
He was close in 2011 (tied
for 6th at SoCal) and even
closer in 2012 (5th), before
slipping to 12th in 2013.
Competing in the Masters
division would be low-
hanging fruit for Grundler
and would put him on the
national competitive stage
for the rst time in his Cross-
Fit career. But as of this
writing, hes shooting for the
Open yet again. (At press
time, the May 9 regionals
hadnt yet taken place.)
But why not just compete
with the over-40s and kick
everyones ass?
Its funny, I get asked
that question a ton,
says Grundler, who owns
CrossFit Inferno in San Luis
Obispo, CA (crossfitinferno
.com). But the whole basis
for my competing is not
just to go and kick peoples
asses for the sake of kick-
ing peoples asses; its to
see where I fit in the grand
scheme of things. If Im
good at something, I want
to know that Im good at it
against the world, not just
in a small segmented group
of people. And its not that
Im ashamed or afraid of
my age. I just feel like thats
kind of been my role in
CrossFit: to be one of those
guys doing what youre not
supposed to be doing.
Exactly how hes been able
to remain competitive among
high-level Cross Fitters in
their 20s and 30s involves
a combination of factors.
Grundler says having a father
who was a wrestling coach
and always encouraged exer-
cise and competition helped.
Mindset has also been key.
The second you think
youre old, youre old,
says Grundler, a former
Division I wrestler at Cal
Poly-SLO. What really
cracks me up is that Im still
getting PRs in my lifts. For
the 30-year-old or 40-year-
old, when you hit that birth-
day, youre all of a sudden
just supposed to shut it
down, and I never really did
that. It really is a mindset.
If you slow down, you
stop moving.
Grundler, 44,
refuses to
move up to
the masters
division of
the CrossFit
Games.
CrossFits Bill Grundler continues to defy his age and
battle the sports youthful elite. by Joe Wuebben
GAMES CHANGER
First and foremost, dont
give yourself an excuse.
The second you say, Well, its
because of my job or because
Im too old or this or that thing
hurts, you give yourself an out
and youre not going to be do-
ing what you should be doing
to get what you want.
GRUNDLER S
OVER-40
ADVICE
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P HOT OGRA P HS BY S A M K A P L A N
86 88
Why beets are your
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A gourmet recipe that will
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WHATS IN THE FRIDGE THIS MONTH
F
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TURN
THE
PAGE
FOR OUR
WHOLE-
FOOD FIX
FOR MORE NUTRITION TIPS, GO TO
MUSCLEANDFITNESS.COM.
I dont like sports
drinks or any of that
sugary stuf. Are
there any fruits I can
have post-workout
instead?
MICHAEL A., CARMEL, IN
ORANGES
Provide a daily dose of
vitamin C, plus a decent
helping of fiber, vitamin A,
and calcium.
BANANAS
Packed with fiber and pectin,
which aid in digestion, plus
potassium and vitamin B6.
PINEAPPLES
Tons of vitamin C and
manganese keep bones
dense and strong.
STRAWBERRIES
Contain anthocyanins in
the pigment, which help
burn stored fat.
KIWIS
Vitamin K, potassium, fiber,
and folate, which helps
generate red blood cells.
Carbohydrates are
very important for
stopping the cata-
bolic effect that training
causes. Consume them as
soon as possible after train-
ingif you go without them
for more than a couple
hours after your workout,
the window that allows for
your best gains closes
until your next lift.
Theres another reason,
too. If youre training hard,
youre depleting your mus-
cles glycogen levels, which
need to be replenished.
This necessitates taking in
carbswith some protein
mixed inso you can rell
glycogen stores and be fully
recovered for your next ses-
sion. (Recommended carbs-
to-protein ratios usually
range from 2:1 to 4:1.)
According to dietitian
Chris Mohr, Ph.D., sports
drinks are a good choice
for endurance athletes,
but fruit is better after the
average weight-training
session. Fruits provide
the necessary carbs, as well
as nutrients that are great
for your body, like fiber,
vitamin C, and a whole slew
of other powerful vitamins,
minerals, and antioxidants,
Mohr says.
Its also always prefer-
able to take in some natural
sugars rather than the
FIVE TO TRY
processed sugars like high-
fructose corn syrup that
are added to most sports
drinks. If you can supple-
ment the fruit with a protein
shake made with skim milk
(which provides more help-
ful carbs through lactose),
it should provide optimal
recovery. Or, as Mohr sug-
gests, just toss the fruit
into the blender while you
make your post-workout
shake. Greek yogurt with
fruit is another option.
As for which particular
fruits to go for, check out
our suggestions below.
EAT DIET 911
DID YOU
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Pineapple contains
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C L A I RE B E NOI S T
WILD
MUSHROOM
AND
BUTTERNUT
BARLOTTO
YOU LL NEED
5 cups low-sodium
chicken broth
2 cups pearl barley
1 bay leaf
1 medium butternut
squash
5 tbsp olive oil
2 shallots, minced
1 garlic clove, sliced
2 cups maitake
mushrooms, sliced
2 cups oyster
mushrooms, sliced
2 cups crimini mush-
rooms, quartered
cup white wine
2 cups low-sodium
chicken broth
cup parmesan
cheese, grated
2 tbsp fine herbs
(chopped chives,
parsley, tarragon)
Salt and pepper
PREPARATI ON
1. Bring chicken broth
to a boil and add the
barley and bay leaf.
2. Cook for 3035
minutes. Spread on
a sheet pan to cool.
3. Preheat oven to 350.
4. Peel the butternut
squash. Cut off the
bottom, split it down
the center. Remove
all seeds, then dice.
5. Toss the squash with
2 tbsp olive oil, then
place on a baking
SQUASH IT
A cup of butternut squash
has only 22 grams
of carbs with 2 grams of
protein and is loaded
with antioxidants and
vitamins A and C.
This trip is going to take you straight to the gym.
MAGIC MUSHROOMS
MA K E S 6
S E R V I N G S
sheet. Cook in oven
1520 minutes.
6. In a large saut pan
over medium-high
heat, add 3 tbsp olive
oil, shallots, and garlic.
7. Sweat the shallots
and garlic, then add
mushrooms. Saut
until tender.
8. Deglaze the pan with
white wine (heat until
sauce forms).
9. Add chicken broth,
barley, and squash
and continue to
cook over medium
heat.
10. Once the barley
begins to thicken,
add cheese and
finish with fine
herbs.
NUTRI TI ON I NFO
(Per serving) Calories:
579, Protein: 24g, Fat:
14g, Carbs: 87g
Mushrooms are rich in
nutrients that have a
direct effect on athletic
performance, including
selenium, a T-booster;
and niacin, which
increases blood flow
to working muscles.
They are one of the few
nonfortified foods to
contain vitamin D, which
is crucial for improving
muscle efficiency and
function. Yet for most
guys, mushrooms
are often relegated
to the status of salad
ingredient.
In this wild mushroom
and butternut barlotto
recipe, three kinds of
mushrooms get the
spotlight, with butternut
squash and pearl barley
providing complex carbs
to fuel your workout.
Its not very high in
protein, so you can
serve this as a side
dish alongside grilled
chicken or fish, or add
tofu to make it a robust
vegetarian meal option.
CHEF
IRVINE
Be sure to
Like the Chef
Robert Irvine
Ofcial Page
on Facebook.
F
O
O
D
S
T
Y
L
I
N
G
B
Y
C
H
R
I
S
L
A
N
I
E
R
86 MUS CL E & F I T NE S S MAY 2 01 4
FOR MORE NUTRITION TIPS, GO TO
MUSCLEANDFITNESS.COM. EAT
FOOD OF
THE MONTH
BEET
IT!
Adding this root
vegetable to your
plate will provide a
killer pump.
by Adam Bible
Delicious? Nah.
Nutritious? Abso-
lutely. Beets and
beetroot juice are an
excellent source of
folate and manganese
as well as potassium
and copper. Beets
also contain more
nitrates than any
other vegetable, says
Marie Spano, R.D.,
C.S.C.S., C.S.S.D.,
sports nutritionist
for the NBAs
Atlanta Hawks.
Through a series
of reactions, nitrates
are converted to
nitric oxide [NO],
which expands
blood vessels to
accommodate
greater blood ow,
Spano says. This
increase in blood ow
allows more oxygen
and nutrients to be
delivered to muscles.
Bear in mind beets
arent always red; you
can also get yellow,
or golden, ones. And
while they may never
make your list of
favorite foods, beets
can be tastier than
you give them credit
for. Wrap them loosely
in foil and roast at
400for an hour;
theyll come out tender
and make a great side
or salad ingredient.
You can also toss
them into a juicer
for a whole-food
pre-workout drink.
BEET, BEAN &
FETA BURGERS
S A M K A P L A N
F
O
O
D
S
T
Y
L
I
N
G
B
Y
S
U
Z
A
N
N
E
L
E
N
Z
E
R
MAK ES 8 SERVI NGS
DID YOU
KNOW?
The nitric oxide
booster
beta-alanine
is derived from
whole beets.
I NGREDI ENTS
2 cups brown rice, cooked
1 cup beets, roasted and
diced or grated
2 tbsp parsley, minced
1 15-oz can black beans,
drained and rinsed
Juice of half a lemon
1 egg
7 oz feta cheese
1 small yellow onion, diced
2 cloves garlic, diced
1 cup panko bread crumbs
Salt and pepper
1 tbsp extra-virgin
olive oil
DI RECTI ONS
1. Preheat oven to 375.
Mix the rice, beets, and
parsley in a large bowl.
2. In another bowl, use a
fork to mash the beans
with the lemon juice and
egg. Combine with the
rice and beet mixture,
then add feta, onion,
garlic, panko, and salt
and pepper, and mix
well. To get a more
compact blend, toss into
a food processor and
pulse a few times.
3. Form eight patties from
the burger mixture.
4. Heat oil at medium high
in a large ovenproof
skillet. Cook the patties
until a crust develops
on one side, about 3
minutes, being sure
not to crowd them.
5. Flip the burgers carefully
and put the skillet into
the oven for 8 minutes.
Remove pan and serve
on whole-grain flat
bread with your favorite
condiments.
NUTRI TI ON
Calories: 546 Protein: 24g
Fat: 12g Carbs: 85g
88 MUS CL E & F I T NE S S MAY 2 01 4
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REDEFINING
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provide the whey protein isolate your body demands, the low
sugar solution you look for, and the real great-taste you deserve.
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CLEANER. HI-PROTEIN.
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DIRECTIONS
DAY 1
EXERCI SE SETS REPS REST
1 Dumbbell
Power Clean 3 5 90 sec.
2A Deadlift 5 5 60 sec.
2B Pullup 5 8 90 sec.
3A Dumbbell
RDL to Shrug 3 12 0 sec.
3B Pushup 3 20 90 sec.
4 Hanging
Leg Raise 3 10 60 sec.
5 Rower 2 * as needed
*Row as fast as possible for 1000m
DAY 2
EXERCI SE SETS REPS REST
1 Sprint 5 * 30-60 sec.
2 Squat 8 3 60 sec.
3 Barbell Hip
Thrust 4 12 60 sec.
4A Bench Press 4 8 10 sec.
4B Dumbbell
Bench Press 4 10 10 sec.
4C Pushup 4 ** 90 sec.
5 Ab-wheel
Rollout 3 12 45 sec.
6 Farmers Walk 2 *** as needed
*Run at top speed for 8-10 seconds
**As many as possible
***As far as possible
DAY 3
EXERCI SE SETS REPS REST
1 Bench Jump* 5 5 30 sec.
2A Dumbbell
Overhead Press 4 8 10 sec.
2B Face Pull 4 12 10 sec.
2C Dumbbell
Shrug 4 20 90 sec.
3A Dumbbell
Lunge 4 8 (each side) 10 sec.
3B Leg
Extension 4 20 10 sec.
3C Leg Curl 4 20 90 sec.
4 Cable
Woodchop 3 8 (each side) 45 sec.
Pushup ** 100 as needed
*See page 92. **As many as needed
HANGING LEG RAISE
Hang from a pullup bar with
palms facing each other or
in front of youwhichever is
more comfortable. Contract
your abs and explosively
raise your legs up to the bar
as if kicking it.
FARMERS WALK
Hold a dumbbell in each
hand and walk for as
long as you can. Keep
your torso upright and
chest out. Use the
heaviest dumbbells you
can handle.
Perform each workout (Days 1, 2,
and 3) once per week, resting a day
between each session. Exercises
marked A, B, and sometimes C
are done in sequence. So youll
perform a set of A, rest, then B, rest,
and repeat the order until all sets
are complete for the group.
98 MUS CL E & F I T NE S S MAY 2 01 4
THE MOST IMPORTANT EXERCISE FOR FAT
LOSS IS PUSHING AWAY FROM THE DINNER
TABLE. BUT EXPLOSIVE LIFTS BURN FAT, TOO.
DUMBBELL
POWER CLEAN
Bend your hips back
until you feel a stretch
in your hamstrings.
Explosively extend
your hips and allow
the momentum to
bring the weights up
to shoulder level.
A
B
C
1 00 MUS CL E & F I T NE S S MAY 2 01 4
BARBELL
HIP THRUST
Rest your upper back on
a bench and sit on the
floor with legs extended.
Roll a loaded barbell up
your thighs until the bar
sits on your lap (you may
want to place a towel
or mat on your hips or
attach a pad to the bar
for comfort). Brace your
abs and drive your heels
into the floor to extend
your hips, raising them
until your thighs. and up-
per body are parallel to
the floor.
A B
POWER
REAL VI KI NGS DI DN T USE BARBELLS AND
DUMBBELLS TO GET STRONG, AND NEITHER
DOES THE STAR OF HI STORY S HIT
SERI ES. WE TAKE YOU I NSI DE THE
UNORTHODOX TRAI NI NG PROGRAM
THAT TURNED CLIVE STANDEN
I NTO A NORSE WARRI OR.
BY CHELSEA TUTHI LL
PHOTOGRAPHS BY JAMES MICHELFELDER & THERESE SOMMERSETH
HEAVY
BAG WORK
STANDEN TAKES
SOME ROUNDS
TO ABSOLUTE
FAILURE.
1 06 MUS CL E & F I T NE S S MAY 2 01 4
spears against axes, a ships
crewtheir hair matted with
bloodfeasting on raw sh
as icy waters lap over the
hull to bathe them. It sounds
barbaric, but for British actor
Clive Standen, star of His-
torys Vikings, this is a typical
day on set. The historical
drama, depicting the Vikings
rst raids of England in the
late eighth century, strives for
as much realism as possible,
so Standen, 32, doesnt just
endure scenes like the one
described, he performs all
of his own stunts and has
tailored his training to em-
body the role of the ruthless
warlord Rollo Lothbrok.
The set of Vikings isnt
conducive to any kind of
traditional weight training
routine. Much of the time,
lming in the mountains of
Ireland restricts Standen to
little more than a set of resis-
tance bands, a jump rope, a
sandbag, and a kettlebell. As
it happens, this bare-bones
approach is exactly what
personal trainer Jade Lindsay
THE CLASH
OF IRON
V
I
T
A
L
S
T
A
T
S
BICEPS
CURL
BANDS
OFFER MORE
PORTABILITY THAN
DUMBBELLS.
HEIGHT YEARS OF MUAY THAI
TRAINING
VIEWERS (IN MILLIONS) OF
THE VIKINGS PREMIERE
WEIGHT (IN LBS.)
6'2" 212 5 6.21
G
R
O
O
M
I
N
G
B
Y
K
R
I
S
T
A
N
S
E
R
A
F
I
N
O
SHOT ON LOCATION AT MATRIX FITNESS CLUB, ASTORIA, NY
No articial coloring!
Nutrex.com
had in mind for her client
when he rst landed the role.
In the interest of designing a
program that was both adapt-
able and sustainable, Lindsay
prepped Standen with much
of the same equipment her
client would have access to
once he got on setnot to
mention the fact that body-
building-style development of
each muscle wouldnt make
sense for a believable Viking
physique from centuries ago.
This job called for moving
weight through a real-
world setting, so weighted
hill sprints, farmers walks,
and sandbag cleans became
Standens new best friends.
MASTER OF IMPROV
Depending on the set loca-
tion, workouts can be wildly
diferent from day to day,
but its not a new problem
for Standen, who previously
played roles in period pieces
Robin Hood on BBC One and
Camelot on Starz. While a
typical session on the set
of Vikings might include
sandbag work and a variety
of kettlebell and band moves,
Standen mixes in high-inten-
sity Muay Thai kickboxing
sessions on a heavy bag as
well as jumping rope, with
the style (double-unders,
one-leg double- unders, etc.)
switching on every round.
My ideal workout has
to correspond with where
were lming, says Standen,
explaining that in addition
to the bands and kettlebells
he takes everywhere, various
objects on the set are pressed
into service as gym equip-
ment. Any sturdy xture can
become a pullup bar, and
crates can be rearranged for
a variety of elevated pushups
and bench dips. A lot of the
time in Vikings we have to be
on top of the mountain or in
a big open eld, in loads of
diferent weather conditions,
he says. We have to just take
what we can up with us to
the top of the mountain and
use whatevers available. Its
chaotic, but its adaptable and
changeable and you have to
be like that to stay in shape.
When Standen isnt lm-
ing, he frequents Wimble-
don Park near his home in
London, where he lives with
his wife, Francesca, and chil-
dren Hayden, 11, Edi, 7, and
Raferty, 3. The park allows
A SI NGL E
K E T T L EBEL L
OF F ERS
COUNT L ESS
T RAI NI NG
POSSI BI L I T I ES.
T URK I SH
GE T- UPS,
AT L EF T,
T RAI N T HE
WHOL E BODY.
SIDE
LUNGE
STRENGTHEN
LEGS AND
IMPROVE RANGE
OF MOTION.
CLI VE STANDEN S
VI KI NG POWER WORKOUT
Clives workout changes from day to day based on where
hes filming and the equipment he has access to. Below is
an example of what a typical session might look like.
EXERCI SE SETS REPS REST (SEC. )
Sandbag Clean 3 60 sec. 30
Bench (or box) Dip 4 10 30
Pullup 3 Failure 60
Pushup* 3 60 sec. 60
Resistance Bands
Biceps Curl 4 8-10 30
Triceps Pressdown 4 8-10 30
Core Rotation 4 10 (each side) 30
Punch-row 4 10 (each side) 30
Sandbag Woodchop 3 45 sec. 60
Alternating Sandbag 1 60 sec. 60
Shoulder Press
Kettlebell Turkish Get-up 3 10-12 (each side) 60
Kettlebell Side Lunge 4 10 60
Heavy Bag (Muay Thai-style) 5 3 min. 60
*ALL VARIETIES: Hands elevated, feet elevated, etc.
WARMUP 10 minutes jumping rope or six 3-minute rounds, with 60
seconds rest in between. (Often followed by weighted hill sprints.)
1 08 MUS CL E & F I T NE S S MAY 2 01 4
him to continue with the
chefs whim approach to
training, using trees and park
benches as gym equipment.
When asked to ponder the
hypothetical of what his life
would be like without tness,
Standen stumbles. It seems
legitimately impossible for
him to imagine stripping away
something so central to his
life. At the age of 13 he started
training in Muay Thai, putting
in two hours every day apart
from Sundays. (He progressed
so fast that he wound up
teaching other students on
that day.) Until he left for
drama school at age 18, Stan-
den never lost a ght, and he
compares his Muay Thai skills
to Terminator visionthe
ability to target an opponents
weak points in an instant.
Thats what Thai boxing does
to you. You can read some-
ones body very quickly. In a
way, it teaches you when to
get away from a ght, when to
talk someone down, or when
you really do have to step up
to it, he explains.
And did he ever have to
step up to use it on the street?
Yes, he says with a
wry grin, and Im still
undefeated.
These days he uses his
boxing skills as only part
of his training regimen. A
typical session on the heavy
bag consists of six 3-minute
high-intensity rounds with
one-minute rests between
each. Or, if hes looking for a
challenge on a particular day,
hell take a few rounds to fail-
ure. As for his diet, Standen
eats fairly clean most of the
time, but Vikings presented a
whole new set of challenges.
Youll get on set and,
guaranteed, the rst scene at
6:30 or 7 in the morning will
be a feast scene and theyll be
giving you duck and lamb and
turnips, he says, noting that
if he had his way, hed stick
to his typical breakfast of egg
whites and spinach. You try
and nd ways to either nibble
on something thats not that
WE ALL GET INJURED ALL THE TIME.
WE ALL GET SCRAPES AND KNOCKS AND
BRUISES...WE CARRY ON.
BOX
PUSHUP
BY KEEPING HIS
HANDS CLOSE,
STANDEN TARGETS
HIS TRICEPS.
I N T HE GY M,
STANDEN HAD
T HE USE OF PLYO
BOXES. ON SE T,
HE USES CRAT ES
OF DI F F ERENT
SI ZES T O DO AL L
VARI E T Y OF
PUSHUPS.
bad to eat or kind of end
up talking and drinking the
whole way through it and you
dont touch any of your food.
PHYSICAL AND
MENTAL CHALLENGES
When authenticity is the
name of the game (the cast
even sails its own ship), in-
cidental contact with the oc-
casional spear, arrow, or axe
becomes a hazard of the job
site. In one case Standen was
struck in the shoulder with a
spear, a wound that required
stitches. Its a story that made
some waves on the Internet,
but Standen rolls his eyes at
the notion its a hardship.
That got blown out of pro-
portion, he says. The point
was we all get injured all the
time. We all get scrapes and
knocks and bruises and black
eyes and we just carry on.
Were encouraged to try to
make it look real. And the
makeup artists get to save on
fake blood. Win-win.
Even among a cast lled
1 1 0 MUS CL E & F I T NE S S MAY 2 01 4
with menacing characters,
Rollo stands out as especially
sadistic. According to Standen,
Rollo lives his life in the gray.
Hes not a villain, and hes not
a hero. Its fun to do this, but
its very hardbecause hes
capable of anything. Were
all capable of anything, given
the right or wrong circum-
stances, but thats the challeng-
ing part of Rollo, to play the
sociopath. Hes always plotting
something behind the eyes, and
you dont quite know if you can
trust him, but you denitely
dont want to ght him.
Standens portrayal of Rollo
is so brutal, and believable, he
ultimately decided to bring
his three children to the set
so they could see rsthand
that his work on TV was
just pretend, and Dad wasnt
really lopping peoples heads
of at work.
They were seeing me in
clips, and obviously there was
a lot of talk in the houseI
think they genuinely thought
I was a barbarian for a living.
The kids would do well to
get used to seeing Dad in dan-
gerat least onscreen. Next
up is a big-screen adventure,
Everest (set to release in 2015),
with Standen starring along-
side Jake Gyllenhaal. It could
be a major breakout role, and
he owes it all to the work he
put in on Vikings.
I genuinely believe that
Vikings is almost my rst real
jobits changed so much
for me. Everything that came
before was a rehearsal.
AT RI GHT,
BAND PUNCH-
PUL L S ( ROW
WHI L E
ST RI KI NG,
SWI T CH
SI DES) .
BEL OW,
BAND CORE
ROTAT I ON.
BAND
WORK
ADJUSTING THE
RESISTANCE IS AS
SIMPLE AS STANDING
OR SITTING
FARTHER AWAY.
VIKINGS AIRS ON
HISTORY ON THURSDAYS
AT 10 P.M. EASTERN.
WATCH FULL EPISODES
AT HISTORY.COM.
LUMP
CRAB
DEVILED
EGGS
YOU LL NEED
6 eggs, boiled
and peeled
cup mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
cup lump crabmeat
salt and pepper
Old Bay seasoning
METHOD
1. Slice the eggs in
half lengthwise,
remove the yolks.
2. Place two of the
yolks in a medium
mixing bowl, set all
the whites aside.
3. Mash the yolks with
a fork and add the
MA K E S 4
S E R V I N G S
mayo, mustard,
lemon juice,
crabmeat, and salt
and pepper.
4. Stuff the egg whites
with the crab/yolk
stuffing and sprinkle
with Old Bay.
Keep
crabmeat
in the
package
until
youre
cooking.
CHEFS
TIPS
156
CALORIES
12G
FAT
9G
PROTEIN
4G
CARBS
NUTRI TI ON
1 2 0 MUS CL E & F I T NE S S MAY 2 01 4
1-888-3Nutrex
Nutrex.com
It takes something real special to
get a BIG GUY like me SHREDDED.
-Zack King Khan
1 2 2 MUS CL E & F I T NE S S MAY 2 01 4
MAY 2 01 4 MUS CL E & F I T NE S S 1 2 3
BY JOE WUEBBEN
PHOTOGRAPHS BY MIKE RAABE
GROW YOUR
CHEST AND
ARMS WHILE
GETTING
IN SOME
FAT-BURNING
CARDIO WITH
FITNESS MODEL
JOE DONNELLYS
HEAVY YET
FAST-PACED
WORKOUT.
very now and then, a seemingly complex
question deserves a simple answer. For example:
How do I build muscle and burn body fat at the
same time, so I can have a carved-up six-pack
to go along with my big chest and arms? The simple
answer: Train with both high intensity and high volume.
PART 1
Rest 6090 seconds after EZ-bar
curls. Complete triset five times.
EXERCI SE REPS
Incline Barbell Press 10
Plyometric/
Clap Pushup 5
EZ-bar Curl 12*
*First six reps at regular/moderate speed; last
six reps at a slow tempo.
PART 2
Rest 90120 seconds after
hammer curls. Complete giant
set four times.
EXERCI SE REPS
Flat-bench
Dumbbell Press 10
Overhead Dumbbell
Triceps Extension 8-10
Flat-bench
Dumbbell Flye 8
Hammer Curl 8 per arm
PART 3
Rest 90120 seconds after dips.
Complete giant set four times.
EXERCI SE REPS
Decline Barbell Press 8
High to Low Cable Flye 12
Double-arm
High Cable Curl 12
Dips To failure
PART 4
Dont rest after last exercise; go
right back to the first exercise.
Complete giant set three times.
EXERCI SE REPS
Low to High
Cable Flye 12
Cable Rope
Hammer Curl 10 + half reps*
Body-weight
Skull Crusher To failure
Upper-chest
Pushup
(Feet on Bench) To failure
*After failing at 10 full ROM reps, do 45 half/
partial reps with the same weight to exhaust
the muscles.
HAMMER
CURL
The more Ive
worked on hammer
curls and rope
curls, the more its
strengthened the top
of the forearms,
says Donnelly. And
it also works the
lower portion of the
biceps, the insertion
point, which most
people neglect.
HIGH-VOLUME
WORKOUT
CHEST/TRICEPS/BICEPS
Within each triset (Part 1) or
giant set (Parts 2, 3, and 4),
go directly from one exercise
to the next with minimal or
no rest. After each triset or
giant set, rest for specified
time before repeating.
DESIGNED BY JOE DONNELLY
S HOT ON L OC AT I ON AT ME T ROF L E X GY M, L ONG B E A C H, C A 1 24 MUS CL E & F I T NE S S MAY 2 01 4
Thats the whole premise behind the
following upper-body (chest and arms)
workout, courtesy of tness model Joe
Donnelly, who knows a thing or two
about being lean while holding on to size,
as evidenced by the photos you see here.
Yes, thats Donnelly, a man who has prob-
ably forgotten more exercise knowledge
than most personal trainers will ever pos-
sess thanks in part to a college football
career at Syracuse University and a stint
in the NFL where he learned from some
of the best strength and conditioning
coaches in the country.
The basic philosophy behind the
routine is muscle-building cardio, to
get your conditioning done during your
lift so youre burning fat while promot-
ing muscle growth, says Donnelly, 33.
Whereas the age-old thinking was that
you bulk up and then you strip away
calories and add in cardio to get leaner,
studies have shown that doing excess car-
dio and stripping away calories costs you
a lot of muscle mass. Now we know that
the best way to add lean muscle is doing
the opposite of that: grow lean muscle
slowly and add in the cardio component
during your lifting.
To execute this, Donnelly ofers up four
separate mini-circuitsone triset and
three giant sets, each of which hits the
chest, triceps, and biceps with at least
three sets apiece and reps residing mostly
DECLINE
BARBELL PRESS
When you press on a decline,
thats when youre at your
strongest, Donnelly says.
If youre trying to build size,
you have to do something to
develop your power.
DIPS
Lean forward as
much as you can,
kicking your butt and
hips in the air a little
bit, Donnelly says.
As you get tired,
move more into an
upright position. Its
harder when you
lean forward, and
its easier when
you come upright
because it uses
more triceps, so
its hitting both the
pecs and triceps.
EXCESS
CARDIO AND
STRIPPING
AWAY
CALORIES
COSTS YOU
MUSCLE.
GROW LEAN
MUSCLE
SLOWLY
AND ADD
IN CARDIO.
1 2 6 MUS CL E & F I T NE S S MAY 2 01 4
POWER SHRUGS
634,320 LBS/YEAR
INCLINE BENCH PRESS
34,520 LBS/MONTH
CAR PUSH
3 MILES/YEAR
FRONT SQUATS
12,720 LBS/MONTH
PAD WORK WITH RAY LONGO
72 HRS/YEAR
UNDER WATER SWIM
300 METERS/MONTH
ROAD CYCLING
400 MILES/MONTH
DO THE WORK.
CHRIS WEIDMAN
MMA MIDDLEWEIGHT
MONSTERMILK.COM
*MONSTER MULTI IS NOT CURRENTLY CERTIFIED FOR SPORT. MONSTER INTRAPOWER AND MONSTER PROTEIN ARE TESTED FOR ATHLETIC BANNED SUBSTANCES IN COMPLIANCE WITH THE NSF INTERNATIONAL CERTIFIED FOR SPORT
& MONSTER INTRAPOWER
CLEAN FUEL FOR SERIOUS WORK
OVERHEAD
DUMBBELL
TRICEPS
EXTENSION
Keep the core tight,
shoulders level, and
focus on contraction
of the triceps at the
apex of each rep,
Donnelly says. Go
light if you have to.
DUMBBELL
FLYE
Focus on a deep
stretch that may pro-
mote added width to
the chest as well as
flexibility, Donnelly
says. When gravity is
no longer pulling the
dumbbells, tension
has been released
from the muscle
being worked.
in the 812 range with appreciable loads.
Its not about doing a bunch of light
sets, Donnelly says. Youre still doing
heavy incline bench presses, for example,
but youre combining them with explo-
sive movements and time-under-tension
[TUT]. After inclines, youre going to
drop to the oor for clap pushups. You
could do a regular pushup and do 40 reps,
but thats not going to put a tremendous
amount of stress on the chest. A plyomet-
ric pushup, creating that explosion of
the ground and catching yourself on the
way down, is almost like a forced nega-
tive. And then on the EZ-bar curls, youre
doing slow reps, adding in TUT, which is
building muscle.
Intensity is ramped up via minimal rest
periods; within trisets and giants sets
youll take virtually no break.
You want your heart rate to come back
down a little bit, Donnelly says. Because
when you have a constantly elevated heart
rate, that doesnt burn as many fat calories
as when the heart rate uctuates a lot.
Thats the whole premise behind HIIT
training. You want the heart rate to go up
and come down over and over.
Despite entailing more than 50 total sets,
this workout can be done in just under an
hour. Hit it hard and a bigger, leaner upper
body wont be far behind.
1 2 8 MUS CL E & F I T NE S S MAY 2 01 4
FLAT-BENCH
PUSHUP
Focus on keeping a flat
back and tight core,
Donnelly says. Rather
than aiming on push-
ing yourself up, think of
contracting your pectoral
muscles as you rise.
FLAT-BENCH
DUMBBELL PRESS
Explode upward on each rep,
Donnelly says.
ABOUT
THE MODEL
Name:
Joe Donnelly
Residence:
Los Angeles, CA
Height: 6'3"
Weight: 238 lbs
Favorite Body Part
to Train: Legs
Favorite Exercise:
Squats, sprints
Interesting Fact:
Played football
at Syracuse
Website: joe
donnellytness.com
EVEN MORE VOLUME
Ready to take if further?
Check out the extended
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If you want to fend of ab, make sure the majority of
your calories are in solid form. A study conducted by sci-
entists at the University of Kansas Medical Center found
that postmeal hunger and desire to eat were greater
when subjects consumed liquid calories compared with
when they ingested the same amount of energy from
solid food. The scientists found that the solid meal led
to a greater drop in the hunger hormone ghrelin than the
liquid meal. Thus, it appears that calorie-for-calorie, solid
food does a better job at curbing hunger and putting
the brakes on overeating. Whats more, an investigation
published in the Journal of the American Medical Associa-
tion reported that fructose, a sugar pumped into many
sweetened drinks, does a lousy job of telling your brain
to suppress hunger.
If your mind is elsewhere while
youre eating, you could be
unknowingly derailing your diet.
Case in point: A review of studies
published in the American Journal
of Preventive Medicine found that
eating while watching TV was
strongly associated with the
consumption of higher portions
of calorie-dense food and drink.
Further, researchers from the
University of Bristol, in England,
discovered that
people who ate a
meal while playing
a computer game
consumed double
the number of
calories for dessert
30 minutes later
than those who
dined distraction-
free. Taking attention away from
the food youre consuming causes
a lack of awareness about how
much youre actually eating, which
may lead to calorie gluttony. Youll
also remember less about the
food if you ate while watching TV
or working on the computer, which
can leave you feeling famished
later on.
YOURE A
MINDLESS
EATER
AVOI D THE TRAP We still encourage pre- and post-workout
protein shakes to fuel muscle repair and growth, but avoid
too many liquid calories elsewhere in your diet. This means
eating a whole orange instead of chugging down OJ, taking
your cofee without sugar, and going easy during cocktail
hour. Turn to healthy calorie-free drinks like green tea instead
of sugary options like bottled iced teas.
AVOI D THE TRAP Make it a priority
to make mealtime just that: a time
to focus on the food youre eating,
not the never-ending spam e-mail in
your in-box. This means meals should
be eaten at the dinner table or in the
ofce break room instead of on the
couch or in front of the computer.
Cocktails can be twice
as bad as sodathe sugar
spikes insulin, and the
alcohol dials down your
metabolic rate.
FOCUS ON
THE FOOD
Lunch
at your
computer is
a surefire
path to
overeating.
1 3 6 MUS CL E & F I T NE S S MAY 2 01 4
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FITNESS MODEL/ACTOR
BATAVIA, NEW YORK
YOURE
TOO
STRESSED
Stress in the weight room
is a good thing, but when it
comes to healthful eating, not
so much. In a recent report in
the Journal of Cognitive Neu-
roscience, scientists asked
volunteers to read statements
designed to heighten negativ-
ity and stress, then performed
brain scans while the volun-
teers viewed pictures of high-
calorie foods, such as cake or
a hamburger. They found that
the same parts of the brain
that equate pleasure with
sinful foods lit up like a Christ-
mas tree. Stressful situations
like work deadlines and falling
behind on bill payments can
set up a scenario in which the
reward portion of your brain
takes control of your exhaust-
ed mind, making it difcult to
resist diet-derailing foods.
You can have your
cake and eat it, too
(in moderation).
See Tip No. 3.
AVOI D THE TRAP When companies alter processed foods
like cookies, salad dressings, peanut butter, and fruit yogurt to
become low fat, they typically add sugar to compensate for
taste. So if you scarf down a jumbo low-fat mufn, youll likely
end up eating more calories than if you had a normal-size full-
fat mufn. Youre almost always better served by sticking with
the real deal (read: plain 2% yogurt and full-fat natural peanut
butter) and enjoying them in sensible servings. Besides, the fat
these foods contain will help temper hunger pangs so youre
less likely to raid the vending machine later on.
Products labeled low-fat or
fat-free can do your waistline
more harm than good. A 2013
study published in the journal
Appetite fed subjects identical
meals on separate occasions.
The information they received
about the meals difered, how-
ever, in that one was said to be
lower in fat and calories than the
other. The researchers found
that men consumed on average
3% more calories when noshing
on the meals they believed to be
low-fat. Foods labeled as such
can cause you to increase what
you think is an appropriate serv-
ing size, underestimate total
consumption, and even alleviate
guilt in the aftermath.
FALL
FOR THE
LOW-FAT
LABEL
YOU
AVOI D THE TRAP During
particularly stressful times,
look for ways to distance
yourself from unhealthy
temptations such as the drive-
thru on the way home from
work. A walk in the park during
your lunch hour or an all-out
workout after a workday can
help calm your nerves so you
wont dig deep into a tub of ice
cream. Keep healthy snacks
like baby carrots and almonds
in your ofce or car so you can
munch on these when your
boss is pushing your buttons.
And remember that its much
harder to eat crap when youre
stressed if you dont have it in
the house in the rst place.
1 3 8 MUS CL E & F I T NE S S MAY 2 01 4
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1 66 MUS CL E & F I T NE S S MAY 2 01 4
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MEET THE BRAINS BEHIND OUR BRAWN:
THE EXPERTS WE CONSULT.
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JOHN ALVINO
johnalvino.com
Alvino is a strength
coach, nutritionist,
and author based in
Morristown, NJ.
ADAM
BORNSTEIN
bornfitness.com
Adam Bornstein is a
fitness coach and the
co-author of
Man 2.0 Engineering
the Alpha.
BEN BRUNO
benbruno.com
A trainer at Rise
Movement in Los
Angeles, Bruno works
with athletes and
celebrities.
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cardiellofitness.com
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celebrities, athletes,
and executives and is
the creator of JCore
Accelerated Body
Transformation.
ED COAN
A world-record-set-
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pounds.
LOU FERRIGNO
ferrignofit.com
The star of TVs
The Incredible
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Mr. Universe, an IFBB
pro, and one
of Hollywoods
top trainers.
JASON
FERRUGGIA
jasonferruggia.com
Based in Santa Mon-
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the author of Muscle
Gaining Secrets and
The Renegade Diet.
NATE FORSTER
reebokcrossfit
5thave.com
Forster is a
CrossFit coach
and competitor and
the co-owner of
Reebok CrossFit
5th Ave.
MARK HENRY
markhenry.tv
A WWE Superstar
and the first Arnold
Strongman champ,
Henry has squatted
more than 1,000
pounds.
MATTHEW
KADEY
mattkadey.com
A registered dietitian
and nutrition writer,
Kadey is the author
of The No-Cook,
No-Bake Cookbook.
KEVIN LILLY
kevinjlilly.com
A former Division
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in Los Angeles.
JIM MANION
ifbbpro.com
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League and president
of the National Phy-
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JOHN
MEADOWS
mountaindogdiet.com
A competitive body-
builder, Meadows
is the creator of the
Mountain Dog diet
and training method.
NATE MIYAKI
natemiyaki.com
A nutrition consultant
and former body-
builder, Miyaki is the
author of the book
Feast Your Fat Away.
CJ MURPHY
totalperformance
sports.com
Murph is a competi-
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strongman and
the owner of Total
Performance Sports
in Everett, MA.
BRIAN NGUYEN
brikfitness.com
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and former NFL
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whose clients have
included Mark Wahl-
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He is the co-owner
of Brik Fitness in
Redondo Beach, CA.
ROB ORLANDO
hybridathletics.net
A competitive strong-
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Hybrid Athletics in
Stamford, CT.
DAVID
SANDLER
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JIM SMITH
dieselsc.com
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Smitty has written
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MARK TWIGHT
gymjones.com
A world-renowned
mountaineer, Twight
is also the founder
of Gym Jones in Salt
Lake City, UT, and has
trained clients for a
number of marquee
film projects, includ-
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and 300: Rise of an
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I LIKE TO SAY last set, best
set when we train at my gym,
so the title of this column is
right in my wheelhouse. The
impetus behind the words
puts you in the frame of mind
to summon energies that you
may not have thought were
available at that stage of your
workout. But those energies
are there. Digging deep is one
thing. Digging deeper is a
whole other gig.
Anybody can win the rst
quarter of a game. Anybody
can take the rst set of a
match. But the W goes to the
guy who digs deeper than the
other guy. The guy who ulti-
mately wins is the same guy
who sets the table to feast on
those not-so-little victories.
The planner. The methodi-
cal bastard who maps it all
out. Not the goof who wings
it. Not the knucklehead who
tries to t it in. The plodding,
toiling, slogging, OCD, not-
to-be-denied, rst-in, last-out
grinder. Those victories add
up. Those are the bricks that
make up the foundation of
the house of who you are, not
just how you look. Looks are
a by-product. The foundation
is what you can rely on.
Over time, cutting corners
whittles away even the best-
laid plans. A little bit less
every time means a lot less
over time. What you do in
your training not only speaks
volumes about you as a
human being, but it also
afects every other aspect of
your life. Pushing yourself
during exercise pays divi-
dends across the board. As a
result of that efort youll not
only be stronger, more t, and
more physically appealing to
yourself and others, but youll
be more resistant to injury
and to illness. Youll be a
more patient partner, spouse,
and parent. Your rate of
absenteeism will decrease at
work. Your mental acuity will
be improved, and your errors
and turnovers in the game of
life will decrease. Fewer mis-
takes equal more production,
which equals better quality of
life. But you have to work for
it for it to work for you.
Any time I work with an
athlete, if theres ever a
discrepancy on the rep count
(Lets be clear, its never me,
I went to Duke), my guys
crank out two more. Its a
thing of beauty. And its what
makes them who they are.
And its what keeps me com-
ing back to work. The great
ones do more. And they do
it without questioning it and
without questioning them-
selves. You can, too. And you
should. Showing up late or
leaving early shorts you, no
one else. Cheating your rep
LAST SET, BEST SET
Lifes big wins go to the men who plan, persist, and
push to the end. by Gunnar Peterson, C.S.C.S.
FOR MORE TRAINING TIPS,
GO TO MUSCLEANDFITNESS.COM. LAST SET
GUNNAR
PETERSON
is a trainer to
celebrities and
pro athletes in
Hollywood.
count or your cardio minutes
is cheating you, no one else.
Holding back, not leaving all
you have in the gym or on the
eld or court, is holding back
only yourself, no one else.
You dont know what you
can do until you cant do
something. You have to push
until you cant to know what
you can do and did do. Drive
it until it runs out of gas.
Dont pull over just because
it gets to E or the warning
light comes on. Drive it until
it sputters, jerks, and stops.
Now youre done. Go ll up
and come back tomorrow.
The weights will always be
here, waiting for you.
MOST CUTTING
EDGE AFRICAN
BOTANICALS