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F I T N E S S M AG A Z I N E A P R I L 2 0 1 5
REST-PAUSE
TRAINING
LOW ON TIME,
HIGH ON
RESULTS
TRISETS
TOTAL BODY
TRAINING
GET TO
KNOW
YOUR
PROTEIN
PUMPING MUSCLES
FOR MONSTER
GROWTH
4-WEEK
FAST
TRACK
TO MAXIMUM MASS
FITNESS MAGAZINE
musclemediaonline.com
SUPPLEMENTS
EXERCISE
35.
musclemediaonline.com
APRIL 2015
EDITOR IN CHIEF
Siamack Alavi
CREATIVE DIRECTOR
Matthew Tiger
BUSINESS DIRECTOR
Danielle McVey
BUSINESS
COORDINATOR
Domenico Bevilacqua
ACCOUNTING
Sonal Sharda
ADVISORY BOARD
MEDICAL
Dr. Marvin Heuer
PHYSICAL
PERFORMANCE
Joseph Palumbo
SOCIAL MEDIA
Estefany Jimenez
CONTRIBUTORS
Noah Bryant
Josh Bryant
Christian Finn
Luke Leaman
Brandon Lirio
Roger Lockridge
Danielle McVey
Tony Mochinsky
Joseph Palumbo
Yvette Pullara
TRAING, DIET,
NUTRITION
and MORE...
FEATURES
On the cover...
10. 4-Week Fast Track to
Maximum Mass
14.
Pumping
Muscles
16.
New Study
22.
6.
Generation Iron
The Future is Now
Location
Location
Location!
The high vs. low
bar squat Debate
Take to Recuperate
from a Workout? 24,
48, or 72 hours?
RECIPES
42.
NUTRITION
28.
Protein 101
Low on Time,
High on Results
The Deadlift
36.
39. Vitamin D
30.
Tri-sets
43.
Get Leaner
Faster
Choose Fish
Over Sirloin
Weight Loss
SUBSCRIBE
TODAY!
Sincerely,
Siamack Alavi
CEO and Editor in Chief
Muscle Media Magazine
MUSCLE MEDIA
APRIL 2015
the
future
is now
By: Tony Mochinsky
MUSCLE MEDIA
APRIL 2015
MUSCLE MEDIA
APRIL 2015
to be a competitive bodybuilder
myself, but I can enjoy fitness and
a healthy lifestyle.
Your concept (generationiron.
com) seems to have come along at
the right moment: bodybuilding
magazines are downsizing, losing
advertising dollars, being acquired
by new owners or going out of
business. Its like were witnessing
the demise of bodybuilding in
print.
Its a movement
bringing together
health-minded
and fitnessconscious people.
MAXIMUM
MASS
by Luke Leaman, Poliquin GroupTM
Sets
Reps
Tempo Rest
A. Leg Extension
0-12
3011
90 seconds
B. Leg Press
15-20
2010
75 seconds
10-12
4010
10 seconds
10-12
2020
10 seconds
10-12
4010
90 seconds
8-10
5010
45 seconds
Sets
Reps
Tempo Rest
8-10
3011
90 seconds
B. Wide-Grip Pulldown*
10-12
3210
75 seconds
10-12
2011
10 seconds
10-12
3210
10 seconds
10-12
4010
90 seconds
8-10
5010
45 seconds
Sets
Reps
Tempo Rest
8-10
3012
90 seconds
Monday: Legs
10-12
3210
75 seconds
C1. Dips
6-8
2020
10 seconds
6-8
2020
10 seconds
10-12
3110
90 seconds
10-12
4010
45 seconds
Sets
Reps
Tempo Rest
8-10
2012
90 seconds
B. Upright Row*
10-12
3210
75 seconds
10-12
3011
10 seconds
10-12
3011
10 seconds
15-20
3010
90 seconds
10-12
4010
45 seconds
10
Monday (Legs)
MUSCLE MEDIA
APRIL 2015
Protein
Carbs
Fat
Non-Training Days:
14
Calories
per pound of
body weight
35%
Protein
0%
Carbs
65%
Fat
Sunday Re-Feed:
16
Calories
per pound of
body weight
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MUSCLE MEDIA
APRIL 2015
Carbs
Fat
PUMPING
MUSCLES
for Monster
Growth
A unique
perspective on
the benefits of
pumping up.
By Stephane Cazeault,
The Poliquin Group
14
MUSCLE MEDIA
APRIL 2015
10-12
10
12-15
120
MUSCLE MEDIA
APRIL 2015
Benefits of Protein
Protein plays a major role in
the growth and maintenance
of the human body. Its
the second most abundant
molecule in the body (water
is the most abundant). The
amino acids in protein are
used to build and repair
muscle tissue that has been
broken down as a result of
intense exercise or physical
labor. Also, its needed for
the production of blood cells.
Protein is the only nutrient
that can supply nitrogen for
the brain. Protein also can
help regulate blood sugar
which can be important for
those wanting to lose weight.
Types of Protein
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MUSCLE MEDIA
APRIL 2015
Fish
Poultry
Beef Protein
Egg Protein
Soy Protein
Whey Protein
TRAINING
How Long
Does it
Take to
Recuperate
from a
Workout?
24, 48, or
72 hours?
If you ask any trainer how long you
should rest between workouts, you will
get answers anywhere from 24 hours to 72
hours. The late Mike Menzter often said
that it took one full week of recuperation
or longer to make gains in the gym. He
often advocated taking a few weeks off of
training, as he would often say that, 99%
of all bodybuilders are over-trained!. In a
previous study, researchers were interested
in a controlled study standardizing the diet
and training with excessive training load
and insufficient recovery time between
bouts on muscle markers of anabolism and
catabolism. They wanted to test the theory
that overtraining would lead to increases in
catabolic markers and decreased anabolic
activity in male rats. Male rats were
randomly assigned to either a trained or
a sedentary group. The trained group was
subjected to a 12-week resistance-training
program with excessive training load and
insufficient recovery between bouts that
was designed to induce leg-muscle atrophy.
Briefly, rats underwent consecutive
training sessions (five days/week) that
consisted of jumps (repetitions). The
overtraining protocol consisted of a
progressive number of sets (24) and
repetitions (512) with a 30-second rest
between each set and carrying an overload
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MUSCLE MEDIA
APRIL 2015
TRAINING
The high
vs. low
bar squat
Debate
Older than the debate about
proper deadlift form is that
about proper squat form. The
change in 2-3 inches of bar
placement has left many a
spot partner to switch lifting
days and gym buddies. Is this
really a question of simple
personal preference, or does
the placement serve a specific
purpose? Well, to keep things
as clear as mud... it depends.
Location
Location
Location!
22
MUSCLE MEDIA
APRIL 2015
By Brandon Lirio
The Art
of the
Back
TRAINING
EXERCISE
SETS REPS
6-10
that can be seen from the front under the arms. There are a few
6-10
blades) must be stretched out. This is done with wide-grip chin pull
T-BAR ROWS
6-10
ups performed in the front of the neck, this will allow me to strap
PRONE HYPERTENSION
6-10
DEADLIFTS
4 3-6
stress on the shoulder joint and less chance of injuries. The next
step is to work the thickness in the area with rows. The trapezius
muscle extends down along the spine to the erectors; when this
On seasons schedule
rows; this works the meat of your back. Some body builders have
biggest muscles of the back from both the front and back view.
high lats and others low lats. As for most it is somewhere in-
When the two largest muscles of the back are fully developed,
the Latissimus Dorsi and the Trapezium, they make up The Art
lats should perform plenty of rowing movement and the ones who
EXERCISE
possess low back need to perform more wide pull ups, pull downs
PULL DOWNS*
10-15
and stretching the lats. If you are fighting against Mother Nature
10-15
physique
and you do not have the genes for a massive V shaped back there
MACHINE T-BAR
10-15
is still hope. Train according to your body along with hard work can
ARM ROWS OR
CABLE V-BAR PULL DOWNS
SETS REPS
PRONE HYPERTENSION
me. They had such amazing backs. They left such an impression
on me, every time I saw a pull up bar I had to stop and do a set, I
back stretches making sure I get everything loose; traps lats lower,
Trapezium
didnt care where I was, I just desired the look of a powerful back.
middle, and upper back are all included. Like most professional
EXERCISE
SETS REPS
BARBELL/DUMBBELL SHRUGS
8-10
UPRIGHT ROWS
8-10
When I speak with todays top pros, they all seem to agree
Ron Coleman, Phil Heath, Jay Cutler, Dorian Yates; with their
thickness and width I believe they have the most massive backs
suggest split training. I work lats and lower back one day and traps
the trapezius muscles will distract from the visual width of the
body. This is NOT SO. What distract from the visual width of
the back are under-developed shoulders and a wide waist and
hips. The only time one should refrain from trapezius exercises
is when there is an inherited short neck; the appearance of big
traps on a short-neck bodybuilder will make them appear with a
lack of symmetry.
APRIL 2015
The lats are the biggest muscle of the back. They are the wings
MUSCLE MEDIA
Mother Nature has arranged the human body to show two of the
24
JOSEPH PALUMBO
Director of Physical Performance
IFBB Professional Bodybuilder
Certified Trainer
Advance Sports Nutrition Specialist (ASNS)
Certified Navy Seal fitness Instructor
fitnesswithjoeswat.org
Rest-Pause Training
press in competition.
Williams wasnt a one-trick
pony, totaling an astounding
2240 pounds in a full meet
following time served.
Unlike Penn State, the state
pen does not boast laboratories
or Exercise Physiologist PhDs
running around testing and
collecting data. Regardless of
limited time, resources and
equipment, the jailhouse weight
pile championship physiques
and innovative training methods
have evolved out of these
barebones conditions.
If hypertrophy is what
youre after, lighten the
load, but maintain the
training intensity.
Select your chosen exercise and load a weight you can
perform for 610 repetitions. Lift the weight for as many
reps as possible, take a 20-second rest interval, and do
the same weight again; this will probably be two to three
repetitions. Repeat this process twice, for a total of three
mini sets.
A practical application of this method in a chest workout
could look like this:
Chest Workout
1.
2.
3.
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MUSCLE MEDIA
APRIL 2015
4.
2.
3.
4.
5.
Why it works
Each of us has differences that eventually dictate how many
reps and sets we can perform, how often we can train, and
how much weight we should be using while training.
Rest-pause training is custom tailored to individual
differences!
Regardless of ones ability to perform reps-- maximum intensity
is the ingredient which induces size and strength gains.
If you are good at reps you do more, if you are poor at reps
you do your bestintensity is the ingredient!
Final Thoughts
The Rest-pause method is intense! DO NOT use it every
single exercise, every single set, every single workout. Use
it sparingly for a couple exercises as cited in the provided
examples.
I have used this method with Johnnie Jackson, when he had
best year ever in pro bodybuilding in 2012. Furthermore,
I train a bushel of world-class strength athletes and using
variations of this method, some have gone from good to
great, while others from great to world records.
NUTRITION
Get Leaner
Faster!
Choose Fish
Over Sirloin
MCTs Enhance
Weight Loss
Coconut oil has the highest naturally occurring percentage of MCTs, which
98 to 100% of all the fats we eat consist of LCT. LCT are absorbed directly
APRIL 2015
MUSCLE MEDIA
compose nearly 60% of its total fat content. The vast majority of the fats
28
Most people that I know when they are getting ready for a
physique competition start incorporating more fish into
their diet, as they get closer to the contest. Its no coincidence
that research can validate these claims that consuming
fish products can enhance fat loss over lean meat products.
Omega-3 are found in deep-sea fish such as salmon, mackerel,
swordfish, and shark as well as certain oils (canola) and nuts
(walnuts).
into the portal circulation and transported to the liver for rapid oxidation.
LCT, however, are transported via chylomicrons into the lymphatic system,
allowing for extensive uptake into adipose tissue. Therefore, it has been
hypothesized that the rapid metabolism of MCT may increase energy
expenditure (EE), decrease their deposition into adipose tissue and result
in faster satiety.
There is evidence to suggest that short-term consumption of MCT increases
energy expenditure in humans and results in decreased fat cell size and
body weight accretion in animals. Medium chain fatty acids (MCFA) are
readily oxidized in the liver. Animal and human studies have shown that
the fast rate of oxidation of MCFA leads to greater energy expenditure
(EE). Most animal studies have also demonstrated that the greater EE with
MCFA relative to long-chain fatty acids (LCFA) results in less body weight
gain and decreased size of fat depots after several months of consumption.
The Deadlift
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MUSCLE MEDIA
APRIL 2015
posterior chain. So, if you have a really strong back, this may be the
style for you. Sumo deadlift places more emphasis on the glutes,
hamstrings, quads, hips and upper traps. If you have a weak lower
back or have low back problems you may want to consider the sumo
deadlift. The best advice is try both and see which one feels more
natural and which one you think has a higher potential for heavy
weight.
identify. If you can lift a weight off the floor but cant complete the
lift, you obviously need more lockout work. On the other hand, if you
are one of the lifters who can lockout anything that you can break
off the floor, you would be best suited by working on your start. Once
you have identified your weaknesses, it is time to devise a plan that
attacks the weak points in your lift.
Speed Deadlifts
Lifting sub maximal weights with maximal effort leads to
strength adaptations similar to lifting maximal weights.
benefits. Using this method will help you build great strength
off the floor.
Deficit Deadlifts
One way to work on your starting strength is to incorporate
train explosively. Load the bar with 50-65% of 1RM and pull
single best exercise for someone who lacks strength off the
as fast as possible through the entire lift. Dont let off the gas!
You can add speed deads after your working sets of deadlift.
One of the best ways to work on the top end of your deadlift
heavier as you lift the bar up and chain links are lifted off the
the floor the bands start to stretch further, adding more and
you may only be lifting 400 pounds off the floor, but you
The bands can be set up a few different ways. You can hook
the bands to heavy dumbbells on the floor, if you are lucky
they are there for. Another way to set the band up is to wrap
to just below your sticking point. Next, try to mimic your true
one end of the band around the collar of the barbell and
could be. You can really overload the weight on this exercise,
so dont be scared to throw some big numbers on there.
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MUSCLE MEDIA
APRIL 2015
If you are
not already,
add the
deadlift
to your
program.
Your mind,
body, and
spirt will
thank you!
SUPPLEMENTS
Overfeeding
Protein
New Study:
Creatine Increases
Resting Testosterone
Concentrations and
Reduces Cortisol
that this is the furthest from the truth. Researchers wanted to examine
the impact of a high protein diet to examine if it had any impact on weight
gain, according to the all calories are created equal theory, the participants
control or high protein. The control group was instructed to maintain the
same training and dietary habits over the course of the 8-week study.
The high protein group was instructed to consume 4.4 grams of protein per
kg body weight daily. They were also instructed to maintain the same training
and dietary habits (e.g. maintain the same fat and carbohydrate intake). Body
bodyweight in check.
and over the 8-week treatment period. At the end of eight weeks, the high
protein group consumed significantly more protein and calories pre vs.
post. Furthermore, the high protein group consumed significantly more
protein and calories than the control. The high protein group consumed on
34
MUSCLE MEDIA
APRIL 2015
Creatine
Increases Resting
Testosterone and
Reduces Cortisol
creatine monohydrate.
Molecular
Endocrinology,
myostatin
Does
Not
Increase Bodyweight
research
is
and
overwhelmingly
Cellular
levels
resistance-trained
training
Participants
and
in
clear
creatine
supplementation
performed
resistance
creatine
professional
supplementation
added
to
fitness
instructors,
all
and
decrement
in
Tri-sets
for Total Body Training
How to train fast and efficiently
Shoulders
Chest
Upper Back
Biceps
same muscle group. The method is especially effective for body parts that
require a large variety of exercises for complete development, such as the
shoulder.
Quadriceps
The squat is the king of exercises, so this tri-
Triceps
The V-bar dip is a compound exercise
that strongly affects the lateral head of
the triceps. Because this muscle tends
to be recruited best when heavy loads
are used, the V-bar dip is performed
first in this tri-set.
A1. V-Bar Dip
A2. Flat Dumbbell Triceps Extension
A3. EZ-Bar Seated French Press
Hamstrings
Forearms
late Casey Viator, a teenage phenom who placed third in the 1982 Olympia,
weighed 218 pounds; his arms measured 19 15/16 inches and his chest 50
inches. To focus on his quads, in one workout Casey performed a tri-set
that included 20 reps of 750 pounds in the leg press followed immediately
by 20 reps of 225 pounds in the leg extension and then 13 full squats with
502 pounds!
To get you started, here are my favorite tri-sets for the major body parts.
Variety is essential to fast muscle growth, so dont limit yourself to just
these exercises; there are many more options. As a general guideline,
perform a specific tri-set workout a total of six times before moving on
to another workout.
36
MUSCLE MEDIA
APRIL 2015
Calves
Lower Back
The first two exercises in this tri-set
workout.
complete development.
SUPPLEMENTS
Vitamin D:
New Study
Suggest Soy Protein
Slows Down Strength
Gains in Older Adults
Maintenance
and
products.
generally
dietary treatments.
Soy
protein
is
of
muscle
mass
program.
However,
other
MUSCLE MEDIA
APRIL 2015
itself.
legged deadlift.
muscle activation.
MUSCLE MEDIA
APRIL 2015
So whos right?
calves bigger.
muscle.
Conclusion
exercises.
than others.
to do the exercises.
an exercise.
curl.
30g protein
eat better
MACROS
190 calories
0g fat
16g carbs
8g fiber
30g protein
10g protein
11g carbs | 1.5g fat
Oat Flour
Vanilla 100% Whey
Baking Soda
Baking Powder
Salt
Ground Cinnamon
Nutmeg
Cloves
Stevia
Unsweetened Almond Milk
Pure Vanilla Extract
Cup Liquid Egg Whites
Unsweetened Applesauce
100% Pure Pumpkin
DIRECTIONS
Preheat oven to 350 degrees.
Line two muffin pans with cupcake liners. Mix
dry ingredients in one bowl and wet ingredients
in another separate bowl. Combine wet and dry
ingredients and mix well. Distribute batter evenly
into 22 cupcakes. Bake 25-30 minutes until golden
on top. For icing, combine Greek yogurt, cinnamon
and vanilla in a mixing bowl. Slowly add whey
protein (1 2 scoops depending on thickness) until
icing is thick enough to spread or pipe on cupcakes.
You may want to use a zip lock bag and decorative
piping tip to decorate cupcakes.
MACROS
Serves 12
per Cupcake
98 calories
1.5g fat
11g carbs
2g fiber
10g protein
42
MUSCLE MEDIA
APRIL 2015
for her
coming soon
SUBSCRIBE
TODAY!