Documentos de Académico
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EIDE
R
Metabolic
circuit
DITIO
BRIT
ISH E
JANUARY
2015
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VOLUME 76 | NO.1
58 ARNOLDS
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z e l l e r / f i t n e s s p u b l i c at i o n s , i n c . / c o u r t e s y o f w e i d e r h e a lt h & f i t n e s s
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Sections
16 EDGE
28 TRAIN
48 EAT
160 SUPPS
171 EXPERT
regulars
12
Welcome
14
Arnolds Letter
104
On the cOver:
A R N O l d S C H WA R z e N e g g e R By
z e l l e R / f i T N e S S P u B l i C AT i O N S , i N C .
128
94
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supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.
Jim mANiON
NiCK miTCheLL
miKe OheArN
Former TV gladiator who has won titles in bodybuilding, powerlifting and judo
dAVid SANdLer
Tim ZiegeNfUSS
Copyright (2015) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
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sPOT ON
TraiNiNG
14
Weakness:
Underdeveloped QUads
solution: Front squats
How To: Every good lifter knows that
squats are the best exercises to add size
to the lower body. When doing standard
squats, though, its impossible to isolate
the quads from the glutes. Theres one
simple (yet physically demanding)
way to involve more of the quads
while de-emphasising the glutes and
hamstrings: the front squat. Squatting
with the bar in front helps keep your
torso upright and puts most of the
tension on your quads, not your glutes
and hams.
flaw
fixers
Use these
sets-and-reps
schemes as you
perform these
exercises within that
particular body-part
workout of your
normal training split
Weakness:
narroW sHoUlders
solution: Heavy lateral raises
How To: To add girth to the middle
deltoids, give them a little shock with
heavy dumbbell laterals. Think about
it: no one goes heavy on lateral
raises; its all about going lighter. So
if you typically do laterals with, say,
25-pounders for 10 reps, move up to
35s or 40s for sets of 68, even if it
means cheating a bit with body English
on the final few reps.
Weakness
eXercIse
Small Biceps
seTs
reps
810
Underdeveloped
Quads
Front Squat
45
812
Small Calves
Triset:
Standing Calf Raise
Seated Calf Raise
Donkey Calf Raise
34
34
34
1520
1520
1520
Narrow Shoulders
45
68
In my many years of training with and observing countless bodybuilders, it became clear that even the best
athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have
rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make
it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.
EDGE
NEWS, INTERVIEWS ANd INSPIRATION
BAD
MAN
RON PERLMAN
has played an
outlaw biker,
Hellboy, and other
beasts. His new
book, Easy Street
(The Hard Way),
sheds light on
his journey and
the importance of
fitness in his life.
By Matt Tuthill
16
edge OLD-SCHOOL
ASS KICKER
YEARS
RY
MUS
75 TRIM, STRONG,
IVERSA
SEXY YOU!
17
universal/everett collection
Ron Perlman
has made a
career of
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monsters
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75 YeARS OF M&F
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edge iron
maiden
modeL
BeHaVioUr
Shes not just the hottest young supermodel in
the world. Samantha hoopeS is completely
unfilteredand unapologetic. By Nicole Adamo
to do something else.
I always told myself
I wanted to be a
GUESS model,
and every night
before I went to
bed I would
put it out
there. I was
definitely a
party girl in
collegeI seriously
wasted my parents
money at Penn State. It just
got to a point where I wasnt
going to graduate any time
soon, so I decided to drop
out and pursue my modelling career. The whole
experience has been crazy.
Every day is a new
challenge. Im just
how did you handle the winging it...and
transition from college it seems to be
working.
to modelling?
Sh: I have never been good
at school, and not because In what
ways are
Im not smart or anything.
you like a
I just really do not care to
man?
waste my time in a class
Sh: I am a tomboy
where Ill learn something
all the way. Im very
and then forget it in a year.
aggressive and opinionI just dont like to waste
ated. I know what I want
time like that.
I always knew I was going and will never take no for
age
23
ResIdence
Los
AngeLes,
CA
What do
guys like
most about
you?
Sh: Guys
definitely
love my
boobs
because theyre
always so in your
face. They dig that
theyre natural too. I have
my parents to thank for
that.
HeIgHT
5'9"
20
geT MORe
Follow Samantha
on Instagram: @saman
thahoopes_and Twitter:
@samanthahoopes
JOHN RUSSO
edge the
arnold
arM WreStlInG
The Arnold Sports Festival is home to
dozens of different sports, but it turns out
theres a gun show, toowhere you can
watch the worlds best arm wrestlers battle
for supremacy. By Ian Cohen
22
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edge star
power
HoLLY
HoLLYwooD
eNDING
A star of The Mentalist
and Sons of Anarchy,
Rockmond dunbaR
went from a hefty
247 pounds to a lean
190all for his family.
By Matt Tuthill
fat rock
dunbar was in
danger of being
typecast as the
fat cop before
dropping nearly
60 pounds.
MeNTAL
ASPeCTS
I didnt want to
take my shirt off for
two years.
I hope my change
can inspire
other people.
24
N O EL DAG A N TA ; P R A S H A N T G U P TA / F X ( B EF O R E S H O T )
edge inspiration
oLYMpiCs
BoUnD
Paralympian BLaKE LEEPEr has
the mindset to succeeddespite
his disability. By Ben Radding
25
doctors said
id nEvEr waLK
a day in my LifE,
so its HugE
just to maKE
it to a racE.
edge news
BRITAIns
BesT BODIes
Two new IFBB pros are crowned as the UKs
best physiques descend on Nottingham
By John Plummer
26
train
build muscle, burn fat, perform better
SUPErFit
StUDEnt
va sil i y b a z iuk
28
train
STUDENT LIFE
Connors
stats
Age 22
HeigHt 5'7"
WeigHt 170 lbs
ReSiDence
fairport, ny
tWitteR
@connr22
WORKOUT
McJurys
top 3 tips
for College
fitness
BEaT
TEmpTaTION
Dining halls give
equal space to clean
options and junk food. Stay
away from the pizza line.
ExErcisE
1. barbell squat
sEts rEps
4
10
3a. barbell
Glute bridge
SUPERSET WITH
4a. kb swing
4b. Hanging leg Raise
4C. Jump lunge
4D. Plank
3
3
3
3
15
10
*15
30 sec.
*each side
pRIORITISE
Other guys will
want to hang out
and play video games all
the time. Make sure you
get to the gym first.
paRTNER Up
Whether its hiring
a trainer or finding
a training partner, seek
support no matter what
your experience level.
29
va sil i y b a z iuk
train
over 40
WorKoUT
Increase weight on
all exercises as the reps
decrease. On the final set
of 8, do a drop set for
an additional 15 reps.
Workout by Sweets trainer,
Andrew Mastice
eXerCISe
Behindthe-Neck
Press
30
rePS
Overhead
Triceps
Extension
Alternating
Dumbbell
Front Raise
Dumbbell
Lateral Raise
Rear-delt
Raise
Dumbbell Shrug
Failure **
JASON JASkOT
CLASSIC
CoNCePTS
Set
train
crossfit corner
BottoMs UP
Put your next metabolic
circuit into overdrive
by going overhead with
the American kettlebell
swing. By Nate Forster
Do
it riGHt
Master form, then try
iAN sPANier
tHe MoVe
Make sure to keep your
core tight. Hinge at the
hips, bending with your
knees while keeping your
back flat. Squeeze your
butt when your hips
extend and lock your
arms out overhead while
pushing your head
forwards. Keep the
kettlebell close to your
body. It should be halfway
between an upright row
and the full extension of a
Russian swing, with all the
power coming from your
hips.
32
tHe WorKoUts
Building the American
swing into MetCons is the
best way to reap the
benefits. Try one of these:
4 rounds for time
25 double unders
15 American KB swings
5 power cleans (135 lbs)
safety first
Keep the
kettlebell
cocked slightly
forward as
pictured; this
makes it easier
to keep the
weight in front
of you and
under control.
train
PHYSIqUE
JUST
HIS
TYPE
BIll CoMstoCk
Jason Poston
has taken aim at the
top ranks of the IFBB
mens physique division by
creating the perfect formula
for building muscle and
burning fatall while fighting
genetics that saddled him
with type-1 diabetes.
By Mark Barroso
34
PUMP UP
YOUR PECS
sEts
rEps
rEst
9-15
90 sec.
6-10
2 min.
Incline
Machine Press*** 4
11-13
60 sec.
Dumbbell Incline
Chest Press*
Bench Press**
Reverse-grip
Bench Press
Postons
stats
and daily
meal Plan
Age 32
HeIgHt 5'11"
WeIgHt 198 lbs
ResIDenCe
Dallas, texas
tWItteR
@Jasonposton
sPonsoR Gear
Machine Dip
10
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Pec-deck Flye
15
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SUPERSET WITH
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Protein: 50-60 g
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TraIn
iNSTANT mUSclE
A SAFER
FRONT SQUAT
We know you hate front squatting. The bar feels like its going to
choke you, and your wrists are too tight to hold it up. But if you
have a safety squat bar, youve got a tool to help you front squat
more comfortably and effectively. By Sean Hyson
THE SAFETY
SQUAT BAR
QUICK
TIP
Front squats
target the quads
better than the
classic back squat,
and they offer
less strain to the
lower back.
whaT IT Is
The safety squat bar has a pad in
the centre and two handles at right
angles to the bar. Its made to sit
at the base of your neck with the
handles pointing forwardsbut
if you flip it around so the handles
point back, you have a front squat
apparatus thats gentler on your
shoulders and easier to grip.
36
Ian spanIer
how To Use IT
Hold it for a front squat as you would
a regular bar, bracing it with your
hands crossed over. There should be
a half-inch or so of space between
your neck and the pad, allowing you
to breathe better. When you squat,
youll find its easier to keep your
body upright.
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body weight
Incorporating
explosive exercises
and conditioning
sessions into your
training will make
you more athletic
and make you look
better. This dynamic
routine delivers, with
jump training as the
cornerstone.
By Joe Wuebben
how to
do it
Jump
explosively
to the top
of the box,
landing with
soft knees in
an athletic
position.
Step down
from the
box in a controlled manner
to avoid knee
or ankle injury.
Dont jump
down.
What it is
A non-stop routine designed
by Los Angelesbased fitness
coach Andy McDermott. It
covers power via box jumps,
upper-chest development
with incline push-ups, core
work by way of V-ups, and totalbody conditioning thanks to
the mountain climbers. When
you incorporate box jumps into
a circuit, youre training like
an athlete, says McDermott.
38
get
oN
uP
body-weight
workout
tO O ls n e e d e d
WhY it WOrKs
Because the exercises are
strategically sequenced to
promote constant movement.
Push-ups and V-ups will give your
legs a break after box jumps so
you wont need to stop and rest.
i love this workout because
its fast and effective,
says McDermott. Keep this
circuit going continuously
for 10 minutes and youll be
feeling it in no time.
ExErcisE
Box Jump
rEps
5
10
V-up
20
Mountain Climber
learn mOre
30 sec.
g r e g f I n e l ly
train
HArdcore
get some!
Hefty dumbbells
will work, but you
can get a set of
farmers handles in
most strength
sports shops.
40
do IT
three steps to a
perfect carry, plus
a brutal workout.
DeaDLift the
weight and keep
your arms
extended. Drop your
shoulders and avoid
shrugging while you walk.
move as quickly as
MICHAEL QUIET
train
www.USPlabsDirect.com
train
strength
POWer
hOUr
For M&F contributor
and coach Josh
Bryant, all gains
start with strength.
By Mark Barroso
thE yoUnGEst PErson to benchpress 600 pounds raw (at age 22, in 2003),
Josh Bryant trains according to powerbuilding, a philosophy that combines
power-lifting methods to build maximum
strength and bodybuilding techniques to
emphasise muscle size. The nucleus of
powerbuilding is a heavy core lift at the
start of the workout followed by lighter
accessory work, says Bryant. Its a holistic
approach to develop fast- and slow-twitch
muscle fibres.
Bryants approach also emphasises losing
fat to reach maximal pound-for-pound
strength. Once a week Ill do 20- to 30minute intervals of three to four strongman
events, Bryant says. To ensure year-round
improvement, Bryant squats and deadlifts
heavy every week, focusing on technique
and speed. Get a taste of his methods with
this intense back workout at bottom right.
WOrKOUt
Bryant does this
strength routine
once a week.
Live
strOng
Create a
lifestyle around
strength. Sleep
at least seven
hours, avoid
alcohol, and
get your diet
in order.
42
have a
PLan
Have a set
routine so
youre not
wandering
about in the gym.
A bad plan
can be better
than no plan.
train YOUr
Brain
PrOdUce
POWer
rEst
AN**
Speed
Deadlift***
2 min.
Dumbbell
Shrug
1015
2 min.
50 total
1 min.
Chin-up****
Dumbbell
Row
1015 90 sec.
*90% of 1RM
**As needed
***80% of 1RM
**** When you can do 50 reps
in nine sets or fewer, add 10 pounds.
DUSTIN SNIPES
JOSH BryantS
tOP 4 StrengtH tiPS
Cedric mcmillan
IFBB Pro
FIBO Power Pro 2013 Champion
New York Pro 2012 Champion
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TRAINING SYSTEMS
VOLUME
TRAINING
Volume Control
In the beginning, which is to say
the first half of the 20th century,
bodybuilders trained their entire
physiques in every workout. By
necessity, they couldnt do many
sets per body part per workout
until split routines divided their
workload. When routines were
broken up, volume climbed.
It peaked in the late 70s and
early 80s with many performing
in excess of 40 sets in each
body-part routine.
Nobody sprints through an
ultramarathon. Likewise, there
is a limit to how long most people
can maintain even moderate
intensity when theyre grinding
through around 1,000 reps per
quad workout. Boredom and
complacency can set in. Your
bodys energy and hormonal
levels will lag. Clearly, ultramarathon workouts are
incredible feats, but they can
produce incredible results.
Thats not to say you need to
do 40 sets per workout; there
are more realistic and effective
styles of volume training. Here,
weve included a volume quad
routine with a more manageable
23 working sets.
There are a lot of exercises
here. In the past, bodybuilders
who focused on volume would
do just four exercises for 10 sets
of 20-30 reps each. Here youll
be doing 23 total sets but twice
as many exercises allowing you
to hit complex muscle groups
from a variety of angles.
Youll manage that by doing
only two or three sets of most
exercises and reducing rest
periods. Keeping your breaks
between sets to around one
minute will allow you to get
through your whole workout
before your intensity drops.
Working in the low-moderate
rep range also helps maintain
BILL LITTLE
TRAIN
TRAIN
TRAINING SYSTEMS
a high-intensity throughout each
set. But one other key element
here is a late-workout blowout.
Youll end this session with drop
setsa technique thatll boost the
intensity just as it starts to lag.
All in all, this workout will turn up
the volume and variety to marathon levels while still enabling you
to sprint through with ultimate
effort from first rep to last.
VoluME QuAd
WoRkouT
sEts
rEps
10-15
Squat
6-10
Leg Press
7-9
Hack Squat
8-10
8-10
8-10
8-10
Leg Extension
ExErcisE
Leg Extension
*These are drop sets. The initial 6-8 reps are followed immediately with 5-6 reps
with half the initial weight.
Volume Training
Tip sheeT
Supersets and giant sets
can help increase rep volume
without inflating workout time.
Doing only two or three sets
of an exercise allows you to
work complex body parts, like
back and quads, from a variety
of angles.
Work quickly. You dont want
your intensity to wane over a
long session. Rest only 6090
seconds between sets.
Utilise techniques like drop sets
late in your workout to maintain
your intensity until your last reps.
Avoid high-rep sets. Combined
with a high-set workloadyour
intensity is prone to lag when
doing sets of more than 15 reps.
Stick to maximum weights for
moderate reps.
45
BILL LITTLE
MYPRE
We reserve the right to withdraw this promotion without further notice. Products should be used in conjunction with a healthy diet and training programme.
SIMEON PANDA
Musclemania Europe 2013 Champion
WWW.MYPROTEIN.COM
EAT
FUEL yoUr body
MIDDAY
MEAL
PLAN
Who says breakfast
is most important?
Not your metabolism,
thats for sure.
By Chris Giblin
SAM KAPLAN
MIX IT UP
Combine lean
protein with carbs
and vegetables
to create the
perfect musclebuilding lunch.
48
Q:
EAT
diet remedy
A:
Tons of
people
out there
still love saying that
breakfast is the most
important meal of the
day. But like most old
sayings that have lasted
into the 21st century,
that idea has repeatedly
been put to the test
and has churned out
muddled results over
countless studies. It
turns out all meals are
important.
Several European
cultures focus on lunch
as the meal of utmost
importance (especially
Spain, where they eat
so much they have to
nap afterwards).
For an active guy, youll
either need the midday
meal to ease recovery
or for fuelling up,
depending on whether
you work out in the a.m.
or p.m. Regardless of
your schedule, the key is
to keep it simple if you
want to build muscleits
always a numbers game
of calories and nutrients.
Protein is, of course,
a necessary element,
but you need even more
carbs to keep your
energy up. Look for a
carb-to-protein ratio
of about 3 or 4 to 1,
according to dietitian
and trainer Ruth
HALF
FULL
Make sure at
least half your
meal contains
fruit and/or
vegetables as
a fuel source.
Throw some
blueberries on
a salad or mix
them into a
smoothie.
T R AV IS R AT HB O NE
What makes
a good musclebuilding lunch?
EAT
ChEf IRVINE
ANDREW PURCELL
50
QUICK
TIP
EAT
SnACK
StRonG
Nuts are so packed with
health benefits youd be crazy
not to indulge. Here, expert
DaviD Braverman,
third-generation owner of
Nuts.com, gives us the hard
shell. By Ian Cohen
NUTTY FACT
Contrary to
popular belief, a
peanut is not a nut.
Its actually a
legume that grows
underground.
52
PIStAChIoS
contain fewer
calories per
serving than any other
nut. A 25 g serving is
about 49 pistachios.
CASheWS About
75% of the unsaturated fat in cashews
comes from oleic acid, the
same heart-healthy fat
found in olive oil.
PeCAnS
Research suggests
that the plant
sterols in pecans may help
lower LDL (bad) cholesterol levels and unclog
arteries.
DevoN JarvIs
EAT
15-minute feast
Oats
1 MUESLI
add them to
2 BItES
3 pancakE
put them in a
4 BrEadIng
use them in
5 BUrgEr
getty images
54
EAT
15-minute feast
sWeet musCLe
This recipe for sweet potato pancakes is high in protein and
clean carbsand its so satisfying. By nikki Donnelly
SwEET PoTATo
PAnCAkES
ServeS 1 (2 pancakeS)
THE MACRoS
(PER SERVInG)
55
sam kaplan
FIT FACT
If youre not concerned
about fat, cook
the pancakes in a small
amount of coconut
oil rather than cooking
spray. Fat helps the
body absorb the betacarotene from the
sweet potato.
EAT
PROTEIN POW!
CHOCOLATE
PROTEIN
BARS
ANNA
SWARD
YOULL NEED
75 g peanut (or cashew nut)
butter
60 g rolled oats
70 g vanilla pea protein powder
(or vanilla casein powder)
45 g agave syrup
135 g water or almond milk
40 g dark chocolate
PREPARATION
1. In a bowl, mix the peanut
2.
3.
4.
5.
6.
THE MACROS
per bar (out of 10):
Calories
134
CarBs
ProTeiN
9G
FaT
10 G 6 G
ANNA SWARD
56
ARNOLD
SchwARzeNeggeR
in peak condition at the
1974 Mr Olympia contest in
New York City.
58
c a r u s o / c o u r t e s y o f w e i d e r H e a lt H & f i t n e s s
ARnolds
BodY
oF WoRk
59
1966
60
a l b e r t b u s e k ; z e l l e r / f i t n e s s p u b l i c at i o n s i n c. / c o u r t e sy o f w e i d e r
h e a lt h & f i t n e s s ( 4 ) ; c o u r t e s y o f w e i d e r h e a lt h & f i t n e s s
1968
1969
1971
1980
1980
after that night, and wanted to
emphasise his reign over the sport
by leaving no doubt that he was the
greatest bodybuilder ever.
His blend of mass, symmetry,
and definition was absolutely
perfect. His arms were thick, his
already legendary biceps fully
peaked. Even Ferrigno, at 6'5",
couldnt outmuscle him.
At the same time, Arnold
hadnt sacrificed any of the
definition hed shown the year
before. When he hit his chest
poses, lines were etched across
his pecs as if being chiselled in
right before your eyes. His abs
and thighs, though never his
A StRONg FOuNDAtiON
tHE ARNOLD
SCRAPBOOK
The time arc of
Schwarzeneggers
physique serves as
a good blueprint
for the rest of us.
Spend your early
years developing
mass and strength
with heavy, basic
training, and
then refine your
look with more
isolation exercises
and intensity
boosters such
as supersets
and trisets.
61
1967
62
Arnolds Alps
The Austrian
Oak often took
posing photos
with mountains in
the background
to communicate
his gargantuan
development.
Heavy lifts,
including T-bar
rows (shown at
left), made up
much of his
training.
1965
ARnolds 1974
MR olyMpiA
Chest & BACk
WoRkout
ExErcisE
Bench Press
sEts
5
rEps
1012
Wide-grip Pull-up
1012
Dumbbell Flye
1012
1012
SUPERSET WITH
SUPERSET WITH
Dip
5 To failure
SUPERSET WITH
Bentover Row
12
Cable Crossover
12
12
SUPERSET WITH
Dumbbell Row
64
1968
Movie MusCles And
the Body politiC
z e l l e R / F i T n e S S P u B l i C aT i o n S i n C . / C o u R T e S y o F W e i D e R h e a lT h & F i T n e S S
ONE SOLUTION,
ONE STOP
55 g
PROTEIN
72 g
CARBS
31.3g
MUSCLE &
STRENGTH STACK
657mg
TESTO FUSION
STACK
@ReflexNutrition
ReflexNutritionLtd
ReflexNutritionLtd
1965
Arnold strong
Schwarzenegger
competed in weightlifting contests to prove
that bodybuilders
muscles arent just for
show.
Arnolds
Weightlifting
Workout
66
ExErcisE
sEts
Clean and Press
5
rEps
5
Push Press
6, 4, 2
Upright Row
10, 6, 4
Lateral Raise
10
Barbell Curl
10
Overhead
Triceps Extension
10
1983
Arnold Goes
hollyWood
Different roles required
different conditioning.
As Conan, Arnold needed to
craft a harder, more rugged
look. As Dutch in Predator,
his arms were emphasised
by cut-off military jackets.
Arnolds
Workout
todAy
The exercises are done as a circuit;
the number of circuits depends on
how much time he has. He rests two
minutes after the calf raise, and
after the circuits finishes with the
Swiss Ball crunch.
ExErcisE
High-intensity
intervals
1986
sEts
rEps
Bench Press
15
lat Pulldown
15
lateral raise
15
lawnmower row
15
Barbell curl
15
Single-leg
calf raise
15
20
68
2013
ISSUES OF
M&F
FOR ONLY 5*
CALL or CLICK
to subscribe
Click: www.subscription.co.uk/m&f/mu43
dustin snipes
Still pumping
Today, Arnolds
training consists
of more machines
and cardio.
72
the
metabolic
workout
Strip off excess bodyfat
and take your conditioning
to the next level with
metabolic circuit training
BY rob fitZgerald
p h o t o g r a p h Y B Y d y l a n c o u lt e r
The excess fat on your body is a lot
like a nut attached to a rusted-up
bolt. You want to twist it off. You
need to twist it off. Chances are,
youve tried everything you can
think of to unscrew it, but nothing
ever seems to work. Its stuck
and so are you.
When this happens, any machine
or vehicle repair shop worth its
73
EpOc Epic
gET ShREddEd
74
TUcK
JUmp
Stand with your feet
shoulder-width apart,
with your knees bent
and your hands and
elbows in an athletic
position. Jump as high
as you can, tuck your
knees into your chest,
then land as softly as
possible. Gather
yourself and repeat
for reps.
hOW iT WORKS
WORKOUTS
Two or three times per week, choose
one of the following workouts and
perform as many rounds as you can.
ExERciSE
REpS
Medicine Ball
Overhead Squat
Tuck Jump
Scissor Lunge
Skip and Scoop
10
10
10
20 yardS There
10
10
10
10 each Side
dB Burpee clean
and Press
dB Thruster
dB Snatch
dB Woodchopper
10
10
10
10 each Side
and Back
dumBBell
Burpee
clean
and press
Holding a pair of
dumbbells, perform
a burpee except
without the tuck jump.
Once youve returned
to the start position,
explosively clean the
dumbbells to shoulder
level, then press them
over your head. Lower
the weights to your
sides and repeat.
dumBBell
snatch
Stand with your feet
shoulder-width apart
and your knees
slightly bent, holding
a dumbbell in front
of your thighs in each
hand. Extend your
ankles, knees, and
hips to explosively
raise both dumbbells
overhead. You should
feel like youre trying
to throw them
through the ceiling.
75
Medicine
Ball
Overhead
Squat
76
/scitecuk
@teamscitec
/thescitectV
@scitec_uk
www.scitecnutrition.com
mountain climber
Stay in a push-up position and forcefully
kick your left knee to your chest, landing
the ball of your left foot on the ground.
Then, bring your right knee to your chest
and return your left foot to the start
position. Repeat as though youre
running on the spot.
figure-4 sit-up
Lie on the floor on your back, with your knees bent. Cross one
leg over the other so the outside of your elevated leg, just
above your ankle, is resting on your other leg just above the
knee. Place your hand opposite your elevated leg behind your
head, then bend at the waist and try to touch your elbow to
your elevated knee. Repeat for reps on both sides.
78
scissor
luNGe
DumBBell thruster
80
3
CHICKEN
WAYS
82
When it comes to Whats for dinner? chicken breast is a common answer among fitness buffs. The king of
protein is found in every supermarket, doesnt require a culinary
degree to cook, and is low in fat. A 75 gram serving of skinless,
boneless chicken breast offers 27 grams of muscle-building
protein and only three grams of fat.
Theres just one problem with this fitness food staple: it can be
unbearably boring. Your best defence against chicken-breast
burnout is twofold: (1) cook it differently, and (2) flavour it
better. The following guidelines and recipes will prevent you
from ever having to choke down a dry bite of chicken again
and leave you a satisfied breast man.
POacHIng
WHY IT WORKS Poaching
is a
cooking technique whereby
meat is prepared in hot liquid
to keep it moist. The poaching
liquid is most often water or
stock, but you can add
seasonings such as herbs,
lemon slices, or spices.
DO IT RIgHT Place the meat in
a pot and cover with chicken
stock or watermake sure its
enough to cover the chicken
by about one inch. Bring liquid
to a slight simmer with just a
few bubbles breaking the
surface. Reduce heat
to medium-low and partially
cover the pot. Cook for
15 minutes or until chicken is
cooked through. Adjust heat
as needed and skim off foam.
84
STEaMIng
WHY IT WORKS Steamed
meats
retain exceptional moisture
since theyre not exposed to
the intense dry heat of a frying
pan or oven. And without the
need for cooking oils, steaming
saves calories.
DO IT RIgHT A bamboo
steamer can include two or
more layers, allowing you to
steam multiple parts of a
meal simultaneously, thereby
streamlining meal prep and
clean-up. To use, fill a pot
with several inches of water
and bring to a boil. Place a
bamboo tray on top of the pot,
secure the lid, and reduce
heat to a simmer. To steam
chicken, season the meat
and place the breasts on a
steamer tray. Steam for
20 minutes or until the juices
run clear.
BRInIng
WHY IT WORKS Brining
infuses
tenderness by pulling saltwater into the chicken flesh,
adding flavour and helping to
keep the meat juicy when
cooked in a frying pan or grilled.
DO IT RIgHT To brine four
chicken breasts, place 1 to
1.2 litres of water along with
3 tbsp salt and 2 tbsp sugar
in a saucepan. Heat over a
medium flame until sugar and
salt have dissolved. Remove
from heat and let cool.
Add chicken breasts to
a large bowl and pour brine
over top. Refrigerate for at
least 1 hour but no more than
6 hours. When ready to cook,
remove the chicken from
the brine and pat dry with
a paper towel. Let stand
for about 30 minutes before
pan-searing.
BORED WITH
GREENS?
The chocolate
dressing adds unique
flavour but may
solidify upon sitting;
rectify this by simply
whisking in a
small amount of
hot water.
Calories
S ERVES 4
636
55 G
23 G
37 G
ProTeiN
CarBs
FaT
85
GUiLtLeSS
GRAVY
chicken with
MUShROOM GRAVY
S ERVES 4
4 (175 g) chicken breasts
1 tbsp grapeseed oil or
canola oil
2 shallots, chopped
275 g white or cremini
mushrooms, sliced
(about 280 g)
2 garlic cloves, minced
120 ml dry white wine
3 tbsp cornflour
750 ml low-sodium
chicken stock
1 tbsp fresh thyme or
1 tsp dried thyme
1. Prepare chicken
using one of the Big
Three methods.
2. Heat oil in a saucepan
over medium heat. Add
Calories
ProTeiN
shallots, mushrooms,
and garlic. Cook until
the mushrooms are soft.
Add the wine, raise the
heat to medium-high, and
simmer uncovered until
the liquid has reduced by
half (about 3 minutes).
Whisk cornflour, 1 tbsp at
a time, into 250 ml of the
stock until smooth. Add
the stock and thyme
to the pan. Return to a
boil and simmer until
thickened (68 minutes).
Season with salt and
black pepper to taste.
3. Serve immediately on
top of thinly sliced
chicken.
CarBs
FaT
306 46 G 5 G 9 G
86
Scan me
WORTH
9.75
MuscleFood Fans Include:
Rick Hall
Shaun Stafford
WFC.POTW founder
4 Times UKBFF
Champion
WBFF World
Champion 2012
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Kris Gethin
Bodybuilder Extraordinaire/
Celebrity Trainer
/MuscleFoodUK
CHICKEN WITH
TOMATO-OLIVE RELISH
S ERVES 4
4 (175 g) chicken
breasts
3 plum (Roma) tomatoes,
seeded and diced
small red onion,
diced
60 g kalamata olives,
thinly sliced
20 g chopped flat-leaf
parsley
1 garlic clove, minced
2 tbsp extra-virgin
olive oil
Calories
ProTeiN
1 tbsp balsamic
vinegar
tsp black pepper
1. Prepare chicken
CarBs
FaT
384 56 G 6 G 15 G
FORGET
SALSA
88
MAXIMUM
PERFORMANCE
UNBEATABLE PRICES!
FEATURED PRODUCT
Pro-IsobolIc (93% Protein*)
BELOW IS A SMALL SELECTION OF OUR PROdUCTS AVAILABLE. FOR THE COMPLETE RANgE, PLEASE VISIT OUR WEBSITE OR CALL
WE WONT BE BEATEN ON PRICE...Please see our website for price match details.
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MUSCLEFORM - Aviform Ltd, FREEPOST NATE944, Long Stratton, NORWICH, NR15 2BR
FrEE DElIVErY
sTAnDArD UK MAInlAnD onlY
CHICKEN
MANGO
BOWLS
S ERVES 3
4 (175 g) skinless, boneless
chicken breast
1 mango, diced
185 g tinned red beans,
drained and rinsed
1 red pepper, diced
80 g diced red onion
1 tbsp coriander, chopped
Juice of 1 lime
Salt
245 g plain Greek yogurt
1 garlic clove, minced
1 tsp lime zest
1 chipotle chilli pepper
in adobo sauce, minced
1. Prepare chicken using one
of the Big Three methods.
Chop cooked chicken into
1-inch pieces.
2. In a large bowl, toss
together chicken, mango,
beans, pepper, onion,
coriander, juice of lime,
and tsp salt.
3. In a bowl, whisk together
yogurt, garlic, zest, chilli
pepper, remaining lime
juice, and salt to taste.
4. Divide chicken-mango
mixture among serving
bowls and top with
yogurt sauce.
Calories
ProTeiN
CarBs
FaT
424 66 G
34 G 3 G
90
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
CHICKEN
WITH
POACHED
PLUMS
S ERVES 4
4 (175 g) skinless, boneless
chicken breasts
4 plums, stoned and thinly
sliced
120 ml port wine or other
sweet red wine
1 tbsp honey
1 tbsp balsamic vinegar
2 tsp minced fresh ginger
1 tsp fresh thyme
1 tsp orange zest
3 whole cloves
tsp sea salt
1. Prepare chicken using one
of the Big Three methods.
2. Add plums, wine, honey,
balsamic vinegar, ginger,
thyme, zest, cloves, and
salt to a medium-size
saucepan. Bring to a boil,
reduce heat to medium-low,
and simmer uncovered,
stirring occasionally,
until plums soften (about
12 minutes).
3. Slice chicken thinly
and serve topped with
plum sauce.
Calories
ProTeiN
CarBs
FaT
363 49 G
16 G 11 G
UNCORK
FOR FLAVOUR
92
94
HIGHLAND
WARRIOR
SPIRIT
The Highland Games are a centuriesold test of warrior strength. M&F went
along to the World Championships in
Scotland to see the power of modern
athletes in action
By Ben Kenyon
PHoToGraPHy By Billy Cullen
Think the Highland Games are just a
quaint Scottish pastime with kilts and
cabers? Think again. The sport is as
serious as it gets.
Its roots run deep in history when
the games honed Scotlands warriors for battle in times of bloodshed.
95
Centuries-old tradition
THE CHAMPIONSHIPS
THE EVENTS
96
SCOTTISH HAMMER
Sebastian Wenta
throwing the hammer
To become a
champion you
need physical
prowess.
But you also
need guts
and bottle.
MUSCLE & FitnESS
97
MATT
DOHERTY
Burger Lambrechts in
action on the stone put
STONE PUT
This is similar to the modern day shotput, but Highland Games athletes use a
stone that is heavier, larger and more
awkward. The stone size is different
every time and difficult to cradle in the
neck when throwing. The heavy stone
weighs between 20 and 26 lbs, whereas
the light stone weighs 16 lbs.
A monster throw by the South African
Burger Lambrechts won the light stone
Sporting background
My background is track and field. I still throw the
wire hammer and was the Canadian champion in
2010. I have been training more and more for the
Highland Games. It has become my full-time
pursuit.
ideal Skill Set for the Sport
You are looking for an athlete but with a strength
sport background. You get a lot of competitors
coming from powerlifting and strongman and
they dont really have the athleticism to actually
throw.
Strength training
During winter in Canada there is a lot of snow
so I will do more weightlifting and train indoors.
I do basic athletic movementssquat,
Olympic weightlifting, a lot of core training,
bench press, push pressthings that lend
themselves to these kinds of movements. You
need full body movements that allow you to
generate power.
The power clean is my foundation movement.
Jump squats and snatch- grip high-pulls also work
for me.
conditioning
At this time of year the vast majority of my
training is throwing the stone, the weight, or
the hammer.
Weekly training
In season I will be throwing all week, then
competing weekends.
I will do core work for support and plyometrics
to keep my body fresh. Beyond that you dont
really have a lot of time to train. All the work is
done beforehand.
diet
I eat clean. I dont really count calories. I eat
real food. I eat a ton of vegetables and lean
meats and supplement it with protein powder,
glutamine and creatine.
age: 29
birthplace: Quebec, Canada
lives: Nova Scotia, Canada
height: 6 ft / 183 cms
Weight: 231 lbs / 105 kg
career highlights: I have a few Canadian
records in the Highland Games and won the
Canadian Championships twice. This is my third
trip to the World Championships.
contact Via Facebook (mattdoherts)
MATT
VINCENT
Sporting background
I did track and field in collegeshot, discus and
hammer. Later I did some strongman and
powerlifting then eventually the Highland Games.
ideal Skill Set for the Sport
This really caters to a balance of strength, speed
and technique.
Youre trying to apply a max force to
something that is not too heavy. Compared to
gym lifts, 56 lbs is not too heavy at all. You want
to apply 600 lbs worth of squat into 56 lbs.
WEIGHT THROW
Strength training
I train three days a week. I bench, squat and
deadlift, overhead press, clean and snatch. I do
some accessories that I throw in a couple of days
a week too.
My best squat is 685 lbs, deadlift is 665 lbs,
bench is 425 lbs, 412 lbs on overhead press, my
clean is 400 lbs and my snatch is 327 lbs.
Weekly training
It ramps up week to week and the percentages
change and increase every week. I chase rep
maxes or personal records.
Once the season comes around I back off quite
a bit in the gym. I still lift three days a week but it
is more for speed.
conditioning
I do a lot of sled pushes or box jumps or more
CrossFit-style workouts about three days a
week, something I can bang out in about 10-15
minutes that will get the heart rate really high.
I have always done HIIT training.
This is a
real athletic
championship.
Some of these
guys have been
top athletes.
diet
Ive been doing the ketosis diet. I lost about
25 lbs at the beginning of the season following
a high-protein high-fat no carbs diet.
age: 31
height: 6 ft / 183 cms
Weight: 270 lbs / 122.5 kg
born: Sulphur, Louisana
lives: Baton Rouge, Louisiana
training advice: Just being strong will not cut
it. You have got to be able to throw.
career highlight: Winning a World Championship
in Scotland in a year that Im not my best
Sponsors: USP Labs, Mark Bell, Slingshot,
Jesse Burdick, Violent Gentlemen, Hero Culture
contact: Instagram MatsoExplosion, Twitter
MatsoAwesome
99
BURGER
LAMBRECHTS
Sporting background
I am a shot-putter. My first senior national title in
South Africa was in 1993. I went to the Olympics
in 2000 and 2004 and won gold at the
Commonwealth Games in 1998. I have also won
the African championships a few times, too.
In 2013 Douglas Edmunds put together the
Highlander Challenge, which was a mix of
strongman and Highland Games, where I won
the World Stone Put Championship.
Im the only Highlander in South Africa. I do
the caber alone. My only throwing training
partner is my son who is 16 and is the junior
South African national champion at discus
and shot-put.
ideal Skill Set for the Sport
There is a golden midway that you must balance
between power and technique. All the top guys
are strong but you still need skill.
Strength training
Its normal weight trainingsquat, bench and
deadlift, then clean and snatch. I do three days
weight training at maximum effort every week,
then another two just pumping the blood.
My deadlift is 355 kg, my bench is 210 kg
strict and my squat I wont do heavy, just a
260 kg deep squat. Recently I did a 400 lb
power clean.
conditioning
I work a full normal day in the office so I train at
night. At the weekend I do long sessions, almost
like this competition. I will do five events so that
prepares me.
diet
I eat lots of protein and dont eat many carbs.
I just eat lots of vegetables. I have a body fat
percentage of around 14-15%.
age: 41
born: Phalaborwa, South Africa
lives: Pretoria, South Africa
height: 6 ft 6 ins / 198 cms
Weight: 320 lbs / 145 kg
career highlights: I won the
Commonwealth Games in 1998 and the African
Games five times.
training advice: Lots of people dont throw
enough and get stuck in the gym too much.
Sponsor: Chaos Hardcore Barbell.
100
RESULTS
1.
Sebastian Wenta
launches the caber
101
#PhDADVANCEDMASS
TO CROSSFIT
OR NOT TO
CROSS
Sports scientist Ross Edgley weighs
up the benefits of CrossFit against
conventional old-school training and
devises a programme that combines
the best of both worlds
By
104
RoSS EdglEy
FIT?
105
Lets weigh up
the practical and
scientific evidence to
see what lessons we
can take from each to
make the ultimate,
hybrid workout.
Overtraining and
PeriOdisatiOn
Muscle-up
Squat clean
Staying HealtHy
Walking lunge
107
Handstand push-ups
Fat Loss
HormonaL response
GAVIN
PERRY
ReseaRch
Ring dips
shows if
youR goal is
solely fat
loss, the
metabolic
adaptations
induced by
cRossfit
might be
betteR.
Summary
Friday
chest and triceps
-Emphasis on strEngth
training adaptations-
-Emphasis on muscular
hypErtrophy and growth-
Tuesday
Legs and Lower Body
-Emphasis on strEngth
training adaptations-
-Emphasis on muscular
hypErtrophy and growth-
Monday
chest and triceps
-Emphasis on strEngth/hypErtrophy
training adaptations-
-Emphasis on muscular
hypErtrophy and growth-
Wednesday
Back, shouLders and Biceps
-Emphasis on muscular
hypErtrophy and growth-
-Emphasis on muscular
hypErtrophy and growth-
saTurday
Legs and Lower Body
-Emphasis on strEngth
training adaptations-
-Emphasis on muscular
hypErtrophy and growth-
-Emphasis on muscular
hypErtrophy and growth-
-Emphasis on muscular
hypErtrophy and growth-
sunday
Back, shouLders and Biceps
-Emphasis on strEngth
training adaptations-
-Emphasis on strEngth
training adaptations-
-Emphasis on muscular
hypErtrophy and growth-
111
112
GROWTH
HORMONE
IAN SPANIER
113
114
IAN SPANIer
Your nutritionAl
FoundAtion:
EDDIE BRACAMONTES
jumbo
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Pav el Y t hja ll
116
Organic grOwth
OUR
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IN
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powered by scientific doses, and delivers a taste profile that is second to none.
MUSCLETECH
MUSCLETECH.UK. COM
Proper nutrition and regular training are essential to achieving your fitness and bodybuilding goals. Facebook logo is owned by Facebook Inc. All trademarks are owned by their
respective trademark owners. Carefully read the entire label before use and follow directions. 2014
Fat Loss
118
Marius Bugge
ConCLusion
122
123
AMYS DIET
MEAl 1 PrE-WorkouT
Banana
MEAl 2 BrEAkfAST
Alpen and protein shake
MEAl 3
Turkey mince and sweet potato
MEAl 4
Chicken, vegetables and avocado
MEAl 5
Chicken, vegetables and
nut butter
MEAl 6
Steak and vegetables
MEAl 7
Berries and hot chocolate drink
BuIlDING A BooTY
Heres a sample of Amys glutes
and hamstring routine:
30 walking lunges
SUPERSET WITH
Stiff-leg deadlifts
3 x 12 each leg Roman bench
lunges
124
SCULPTING
AGENT
ENERGY*
WEIGHT
MANAGEMENT*
FOCUS*
.com/Cellucor
.com/Cellucor
@Cellucor
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
SNAPSHOT
Age: 22
126
RESEARC H & DEVELOPMENT
SPORTS
NUTRITION
HAS
CHANGED
FOREVER
ITS
CLEAR!
MUSCLETECH
MUSCLETECH.UK.COM
01782 281222
Proper nutrition and regular training are essential to achieving your fitness and bodybuilding goals. Facebook logo is owned by Facebook
Inc. All trademarks are owned by their respective trademark owners. Carefully read the entire label before use and follow directions. 2014
WE
SEKS
by Ben Kenyon
photography by
Christopher Bailey
MUSCLE & FitnESS
129
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For retail enquiries please contact us on: 0127 987 4631
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@scitec_uk
Front squat
CHRIS JENKINS
8-WeeK SqUat
pROgRaMMe FOR THE
EUROPEAN POWERLIFTING
CHAMPIONSHIPS
WaRM-Up: SqUatS
10 reps x 1 set empty bar (20 kg)
5 reps x 2 sets 60 kg (or similar weight)
2-3 reps building up by 15 kg-20 kg to top
set weight
Max Weight
Week 1: 2 sets of 5 reps at 235 kg
Week 2: 2 sets of 5 reps at 240 kg
Week 3: 2 sets of 5 reps at 245 kg
Week 4: 2 sets of 5 reps at 250 kg
Week 5: 2 sets of 5 reps at 255 kg
Week 6: 2 sets of 3 reps at 260 kg
Week 7: 2 sets of 3 reps at 265 kg
Week 8: 2 sets of 3 reps at 270 kg
aSSiStaNCe exeRCiSeS
ExErcisE
sEts
Narrow-stance squat
3
Stiff-leg deadlift
3
Clean-grip front squat
3
rEps
5-10
5-10
5-10
Narrow-stance squat
The Programme
SNaPShoT
CHRIS JENKINS
134
Back squat
AssistAnce exercises
CHRIS JENKINS
squAt tips
Footwear
Foot position
Body position
Bar placement
recovery
Stiff-leg deadlift
135
By Oliver Wilson
Cold War
138
Innate ImmunIty
adaptIve ImmunIty
Phil Dat e
InfectIon RIsk
Above
average
Risk of
coughs,
colds
and
sore
throats
Below
average
Low
Moderate
High
Exercise intensity
by up to 42% below pre-exercise values
in the hours after exercise.9 Highintensity exercise can suppress T-cell
immune function for up to 3.5 hours
after exercise compared with moderateintensity exercise.9
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HOW TO AVOID
INFECTION
NutritioN for
improved immuNity
144
Overhead
cable press
146
Strong Belief
RON VLAAR
STRENGTH
AND STABILITY
WORKOUT
Alternating Dumbbell Press
3 x 10 each arm
3 x 12 each side
3 x 10 each arm
3 x 12 each side
3 x 10 each arm
3x6
15 seconds on
15 seconds off
maximum effort 4 minutes
IT IS NO GOOD
BEING VERY
STRONG IN THE
GYm If YOU cANT
TRANSLATE IT TO
THE pITcH
RIP trainer
push rotation
147
If I ran 10 km
In a game last
season I want
to run 10.5 km or
11 km thIs season
miChael
Watts
Benjamin
siegrist
AGE:
33
AGE:
22
PlAcE of Birth:
Derby
PlAcE of Birth:
Basel, Switzerland
livEs: Lichfield,
Staffordshire
livEs: Sutton
Coldfield
Position:
Goalkeeper
hEiGht: 6 ft 5 ins /
195 cms
currEnt cluB:
Aston Villa
PrEvious cluBs:
Chengdu Blades,
Sheffield United and
Norwich City
cArEEr
hiGhliGhts:
To come here from a
foreign country so young
and train with the first
teammy first day was
with John Carew, Gabby
Agbonlahor and Ashley
Young. I also won the
U17 World Cup in
Nigeria in 2009
AmBition: I want to
make it in the Premier
League
trAininG AdvicE:
Dont give up, just
stick with it even if
it is hard
148
cArEEr
hiGhliGhts:
Promotion to the
Premier League with
Norwich and working
for such a big club as
Aston Villa
AmBition: To work in
a European tournament
like the Champions
League or at
international level
trAininG AdvicE:
The key is attitude and
discipline
ron
Vlaar
AGE:
29
BirthPlAcE:
Hensbroek, Holland
livEs:
Sutton Coldfield
Position:
Defender
hEiGht: 6 ft 3 ins /
190 cms
WEiGht: 201 lbs /
91 kg
cArEEr
hiGhliGht: Playing
in the World Cup was
a great experience. We
played well and I had a
great tournament
myself
AmBition: I want to
become a better player
and I am working on it
every day
trAininG
AdvicE:
If you want to be a
champion, you need
to train like a
champion
Core PrinCiPles
EVERYONE THATS
IN THE KNOW
UNDERSTANDS
THAT THIS IS WHAT
GETS THE GAINS
1 Photos and quotes are of members of Team BPI who have received complimentarty products for their testimonial.
WWW.BPISPORTS.NET
150
TRX FULL-BODY
WORKOUT
TRX lunge
TRX CroSSing
BalanCe lunge
TRX hamString
runner
SETS AND REPS: 3 x 10 (each leg)
BENEfiTS: Strengthens hamstrings,
hips, glutes, back extensors, and overall
core.
TEchNiquE: On your back, put your
heels into foot cradles directly below the
anchor point. Press heels evenly into the
foot cradles and lift hips off the floor. One
leg at a time pull leg towards your bottom,
simulating a marching movement to fully
engage target muscles.
TRX lunge
SETS AND REPS: 3 x 15 (each leg)
NOTE: Do three rounds. You can add a metabolic element to the training session by
completing each exercise as a circuit and resting after the sixth exercise for 60-90 seconds.
fouad abiad
IFBB Pro
2014 Dallas Pro 2nd
2013 Toronto Pro 2nd
team scitec canada
MACA,
TESTOFEN ,
DAA AND
A LOT MORE!
/SCITECUK
@TEAMSCITEC
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@SCITEC_UK
STRAIGHT-UP
Triceps
Build thick, braided horseshoes
with this man-making routine that
is both heavy and high-volume.
By Eric Velazquez
PHOTOGRAPHS BY PER BERNAL
154
TNT CABLE
PRESSDOWN
Who says you cant make
pressdowns a compound
movement? This version
of everyones favourite
isolation move looks
more like a downward
vertical presslike youre
pressing down on a
dynamite detonator.
With your pecs and delts
contributing to the move,
youre able to handle more
weight. Allow your elbows
to flare out and keep your
head to one side of the
cable. Maintain a narrow
grip and press to full
extension.
155
THE
WORKOUT
E x Erc isE sE t s/ rEp s
Weighted
Triceps Dip
4/10,8,8,6
TNT Cable
Pressdown
4/10
Band
Pressdown
3/12
Close-grip
Push-up
x 100
156
CLOSE-GRIP PUSH-UP
Push-ups, also known as earth downs, make for a great finisher.
With your triceps fatigued from the previous sets, youll be able to rely on the
contribution of assisting muscle groups to get through this epic set
of 100 reps. Keeping your hands narrowly spaced, right under the
chest, simply do as many sets as necessary, to failure, to reach 100.
Rest no longer than 30 seconds between work segments.
157
The triceps
main job
is to help you
push stuff.
So push
dont just
extend.
BAND
PRESSDOWN
With the linear variable
resistance (LVR) provided
by bands, the tension
increases as the band
stretches. This enhances
your ability to overcome
sticking points. Ideally,
pressdowns are done
with bands that have
handles, like the ones
shown here. Simply hook
the bands over a pull-up
bar or high anchor point
with sufficient tension to
keep you in the 12-rep
range.
SUPPS
BRIAN KLUTCH
NEXT-GEN
MUSCLE BUILDERS
Up your game with these supplements and
combos, shown by recent research to drive superior
muscle gains. By Adam Gonzalez
160
SUPPS
maximiSe gainS
supplements and getting great results, you might not fully realise the
synergistic effects that some supplements have with one another.
Ongoing research on supplements and their interactions confirms
that combining particular supplements may provide much better
results than taking any one product alone. These studies can help
you understand which supplements to pair togetherand when
to take themfor maximum muscle building.
Here we spotlight specific ingredients that boost the effectiveness
of a particular system, especially when combined with another
supplement. For instance, you can increase nitric oxide (NO)
production more effectively when citrulline is partnered with
arginine. Similarly, Nitrosiginea combination of arginine and
siliconhas synergistic effects because silicon, involved with
blood vessel linings, allows arginine to work more effectively.
here are six supplements you should consider
adding to your regime, what you should pair them
with, and how you can get the most from each.
CITRULLINE
WHAT IT Is Citrulline is an
amino acid that converts to
arginine, another amino. Taking
citrulline encourages greater
arginine production than taking
arginine alone does.
WHAT IT does Once supplemental
citrulline converts to arginine, your
blood vessels relax, allowing greater
blood flow and delivery of nutrients
to muscles.
HoW To TAKe IT Citrulline
is best taken with an efficacious
dose of arginine. Research has
shown that taking citrulline
and arginine together is better
for increasing NO production
and vasodilation than taking
either alone.
NITRoSIgINE
WHAT IT Is A unique bonded
complex of arginine and silicon,
it delivers the enhanced benefits
of each of these molecules and
supports muscle building.
WHAT IT does Nitrosigine
improves NO production compared
to taking the amino acid arginine
alone. Silicon, present in arteries,
makes this lining tissue more
permeable. Nitrosigine increases
blood vessel relaxation five times
more than arginine HCl does,
allowing greater flow through
your system.
HoW To TAKe IT Take Nitrosigine
before workouts to increase
vasodilation for greater delivery
of blood to muscle tissue, and then
supplement it after workouts to
drive nutrients to muscle tissue
for recovery.
PRoTEaSE ENZymES
WHAT THey Are Enzymes are
chemical substances that help
break down macronutrients so
they are more readily absorbed
and used to fuel various processes
in the body.
WHAT THey do Each macro
nutrient responds to different
enzymes, and protein is hard to
digest for some people. Taking a
protein product that has protease
enzymes added to it will help your
body absorb more of the protein
that you consume.
HoW To TAKe THem While you
can always take digestive enzymes
for protein, carbs, or fats on their
own, many protein products now
contain protease enzymes right in
the powder.
161
SuPPS
maximise gains
PROTEIN BLENDS
What they are These are combinations
of proteins, often from different sources. More
important, these proteins digest at varying
rates; some are quick and some are slow.
What they do Fast-digesting proteins rush
to muscle tissue to support protein synthesis
before, during, and after workouts. Slowdigesting proteins clump and deliver their
aminos over time, helping to protect your
muscles from catabolism at other times of
day when its difficult to take in another meal,
such as when youre sleeping.
hoW to take them Research has shown
that a blend of proteins taken before or after
workouts works more effectively than any
single type of protein.
162
ian logan
MALTODEXTRIN
Powertec has gained a very strong following of repeat customers. The main reason being,
full
our equipment is carefully designed and engineered to be precise in motion. We came from the
commercial gym background so we have many years of experience in building equipment for the most
demanding market that accepts nothing less then perfection.
Powertec owns its factory so aside from having a highly experienced workforce; we can also control and
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finest materials and component parts available.
POWERTEC WARRANTY
P
Workbench
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Westgate St
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Kent
supps
maximise gains
THe
FUTURe OF
mUsCLe
gROWTH
Your genetic
potential
is limited by
myostatin.
Inhibiting
this
protein
might be
the key to
unlocking
massive
muscle gains.
By Adam
Gonzalez
164
a compound going
by the elaborate name
fecunded g. gallus
domesticus yolk isolate
helps reduce myostatin
levels. Supplementing with
it wont reduce myostatin
production to the degree
shown by the genetic
mutation of Belgian Blue or
Piedmontese cattle, but it
may slow myostatin
release, allowing you to
grow beyond your genetic
potential.
Recent studies
support the benefits
of supplementing with
these proteins.
Test subjects who took
this supplement
showed significantly
lower levels of
serum myostatin,
and added eight
pounds of muscle
mass in 12 weeks
when following
a moderate weight
training programme.
ISTOCKPHOTO
Myostatin is a naturally
occurring protein that limits
muscle growth beyond a certain
size. Its a counterbalance to
other chemicals like growth
hormone and testosterone that
support muscle mass. You may
be seeking maximal muscle
tissue, but your body doesnt
want you to have too much or
too little. Learning how to
inhibit your natural levels of
myostatin may be one of the
most important ways for you
to break through muscle gain
plateaus. Here we break down
the important facts about
myostatin and show you how
you can take control of muscle
gains and rise above your
genetic potential.
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Surrey
Manchester
287 Talbot Rd,
Stretford
Manchester
M32 0YA
Chester
157-167 Foregate St
Chester
CH1 1HF
Gloucester
2 Fullers Ct
Westgate St
Gloucester
GL1 2UN
Kent
Leeds
SUPPS
PRODUCT REvIEw
UNDER THE
MICROSCOPE
Taking a purely scientific look at the best
products in the world of sports supplements
By Tim N. Ziegenfuss, PhD, FISSN
We examine the critical active ingredients in various
sports supplements. We award high marks to those with existing
supportive data, real-world results and innovation in formulation.
Here we put muscle bomb under the microscope.
muscle bomb is a powerful
preworkout formula that contains beta
alanine, betaine anhydrous, carnitine,
citrulline malate and caffeine along with
the branched chain amino acids (BCAAs),
taurine and B-vitamins. In contrast to
many other formulas that use aspartame/neotame as a sweetener, Muscle
Bomb uses stevia and contains no
artificial ingredients.
beta alanine is a widely popular
amino acid that reduces muscle fatigue
during intense exercise. When beta
alanine is ingested, it combines with
another amino acid called histidine to
form a compound called carnosine. In
exercising muscle, carnosine acts as a
buffer of hydrogen ions that are generated from lactic acid (lactate) production.
This is relevant to bodybuilders during
sets that last longer than about 60
seconds or when training with short rest
periods where lactate accumulation can
reduce the total number of repetitions
completed. In theory, beta alanine may
also be useful during very low carb diets
to offset changes in pH due to ketone
production. For best results, beta alanine
must be consumed continuously for at
least four weeks.
grade: HHHHH
reason: Beta alanine helps reduce
fatigue during intense bodybuilding
exercise, thus allowing for a greater
training stimulus. All other things being
166
BIKINI
BODY
FITNESS
Want a great bikini body?
REASON: BCAAs are versatile compounds that can enhance the effects of
most intense exercise programmes. If
you dont eat 4-5 moderate sized meals
a day, adding BCAAs to your diet can
probably help you build a leaner, more
muscular physique.
The RaTings
HHHHH Outstanding scientific
research on humans available
HHHH Solid research available;
anecdotally effective
HHH Not much human research
available but premise is sound
muscle-fitness.co.uk/
digital/bikinibook
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BIKINI
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FITNESS
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TOP PROS
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AMAZING
SUPPS
PRODUCT NEWS
TESTOSTERONE
BOOSTER
ExtrEmE NutritioN
has uNvEilEd two NEw
products dEsigNEd to
boost tEstostEroNE.
The company says RELOAD and
Trib-Z are International Olympic
Committee and World Anti-Doping
Agency testing safe.
The manufacturer claims Trib-Z is
designed to increase muscle mass,
strength and appetite and to speed
recovery time.
Extreme Nutrition claims the
RELOAD product may enhance
natural testosterone whilst lowering oestrogen levels and says the
ingredients are supported with
CREATINE
BLEND
168
SUPPS
PRODUCT NEWS
HOME GYM
EQUIPMENT
EXpErt
ADVICE ON TRAINING, NUTRITION AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS
this
months
highlights
includE
Adrian Hodgson on
why a high-protein
diet will help you build
muscle and lose fat
m at t m a r s h
James Collins
on why chewing
gum could
improve your
performance
in the gym
EXPERT
TRAINING TALK
FIT FOR
PURPOSE
172
I train about
15 or 16 times
a week
SNAPSHOT
Age: 24
Birthplace: London
Lives: Cheltenham
Height: 6' 2" / 188 cms
Weight: 207 lbs / 94 kg
Career Highlight: Becoming the
10th best CrossFitter in Europe
in 2014
Ambition: To get to the
CrossFit Games
Training Advice: I would give a
quote by Jim Rohn Take care
of your body, it is the only
place you have to live.
Sponsors: PurePharma,
Xendurance, 2POOD
Contact:
Instagram @shorunke;
Facebook Shorunke
Training
173
EXPERT
TRAINING TALK
ON A
MISSION
1 74
This is the
fittest Ive
ever been
175
EXPERT
TRAINING TALK
HEAVY
HITTER
176
SNAPSHOT
Age: 25
Birthplace: Watford
Lives: Watford
Height: 6' 6"/ 198 cms
Weight: 238 lbs / 107 kg
Career Highlights: Winning
a senior ABA title in 2010
and being crowned Olympic
champion at the London 2012
Games
Ambition: To keep working hard
and become the best I can be.
Training Advice: Stay dedicated.
Theres going to be tough times
but if you keep at it, everything
will fall into place.
Sponsors: FCUK, LA Muscle,
StubHub
Contact: ajboxing.com
Social Media:
Twitter anthonyfjoshua;
Instagram anthony_joshua;
official Facebook page
#StayHungry
177
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EXPERT
PerforMANce NUtrItIoN
GUMMY GAINS
Could chewing caffeinated gum improve performance?
MAIN FINDINGS
Chewing caffeinated gum before
the time trial improved power
output by approximately 4% as
compared to not doing so.
A combination of chewing caffeinated gum alongside drinking
beetroot juice improved cycling
power output by approximately
3% compared to not doing so.
Drinking beetroot juice without
chewing caffeinated gum did not
improve performance when
compared with the control group.
SIGNIFICANT METHODOLOGY
Twelve male and twelve female
competitive cyclists took part in the
study. Each completed a total of four
180
separate exercise
trials on a laboratory stationary
bike. The trials
covered 29 km
for women and
43 km for men,
and simulated the
2012 Olympics
course famously
won by Bradley
Wiggins.
The cyclists
chewed caffeinated gum (3 mg/kg
body mass) 40
minutes before
the time trial,
consumed
beetroot juice
(8.4 mmol of
nitrate) two hours
before the time trial, used a combination of chewing gum and beetroot
juice, or consumed a placebo before
each trial.
All trials were completed following
a carbohydrate-rich meal and while
regularly sipping a carbohydrateelectrolyte drink during the time trial,
in order to reflect the nutritional
practices regularly used by
competitive cyclists.
TAKE-HOME MESSAGE
Chewing caffeinated gum 40 minutes
before cycling improves performance. Importantly, these ergogenic
effects were seen even though the
cyclists were consuming carbohydrates before and during exercise.
Chewing caffeinated gum is a
convenient way get a caffeine boost
prior to training or competition. While
the dose used in this study3 mg/kg
body massmay be suitable for
Tests on cyclists
yielded positive
results
REFERENCE
Performance nutrition
SKeLetaL
StrenGtH
Bone up on the key micronutrients
for bone health
Nutrition to support bone health
is often overlooked in favour of
pre-workout fuelling and postworkout strategies. But having
strong bones is vital for everyone,
and particularly for those involved in
contact sports like rugby and the
martial arts. The most important
micronutrients for bone health are
calcium and vitamin D, yet very few
studies have investigated the effects
of supplementation on bone health in
athletic populations.
A recent study has attempted to fill
this gap by investigating the effects
of calcium and vitamin D supplementation in military recruits during their
first nine weeks of training. While this
isnt exactly an athletic population,
the physical demands of the military
are similar to those of athletes during
a tough phase of training.
MAIN FINDINGS
Consumption of a calcium and
vitamin D supplement improved
a number of blood measures of
SIGNIFICANT METHODOLOGY
A total of 156 male and 87 female
army recruits volunteered to take
part in the study. Throughout nine
weeks of initial military training the
recruits supplemented their diets
with calcium and vitamin D (2000 mg
and 1000 IU per day, respectively) or
a control supplement. The supplements were in the form of two snack
bars each day. Parathyroid hormone
TAKE-HOME MESSAGE
Ensuring you get plenty of calcium
and vitamin D is a priority for all
sportspeople and military personnel.
Vitamin D is vital to the proper
absorption and utilisation of calcium.
Other micronutrients, including
vitamins C, E and K, magnesium
and boron also assist the body in
absorbing calcium.
Calcium is present in many foods,
particularly dairy produce, green
leafy vegetables, nuts and beans.
Those who are lactose intolerant or
generally dont consume enough of
these foods may wish to consider
calcium supplements to boost intake,
but always follow the manufacturers
guidelines and try to spread out
servings throughout the day to
optimise absorption.
The main source of vitamin D is
through exposure to sunlight, therefore adequate but safe (remember
the sun cream) exposure to the sun
during the summer is important for
topping up vitamin D levels. During
the winter months, vitamin levels
often drop so vitamin D supplementation is recommended.
REFERENCE
181
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EXPERT
EXPERT
ReseaRch BRiefing
get Big
& Lean
182
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REFERENCEs
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EXPERT
Muscle MoveMents
cHest
Dumbbell incline
bench press
Muscle AnAtoMy
Your chest is made up of two main
musclesthe pectoralis minor and
pectoralis major.
You will have to look hard for the
pec minor on your anatomy chartthe
thin triangle-shaped muscle is tucked
away under its bigger, broader
counterpart.
The pec major is the real showpiece.
While actually one big muscle, the pec
major is comprised of three partsthe
clavicular (top), sternal (middle) and
costal (bottom).
Your pec muscles are responsible
for flexion of the shoulderthe
movement of throwing a ball sidearm.
On top of this, the pecs control the
horizontal adduction of the shoulder
moving it towards the vertical midline
of the body as in the movement of a
cable flye.
They are also responsible for
extension in exercises like the dumbbell pullover.
Knowing the role of the pecs and
how they move should inform how to
train them efficiently and effectively.
Muscle MoveMents
The difference between effective and
ineffective chest training is often slight
but significant.
184
Dumbbell pullover
One of the biggest problems is
that the upper back muscle can
become overactive because of the
internal rotation of the shoulders.
Most people are internally rotated.
This means the shoulders are pulled
forwards so when your arms are at
rest by your side, the hands cross the
body and the palms face the body.
If you are internally rotated, your
chest shortens and gets tight. The
muscles on your upper back also get
stretched. Because they get over-
Read about
phil leaRney online at
www.muscle-fitness.co.uk/phillearney
Phil learney
Standing flye
is a respected strength
and conditioning expert with 20
years experience. He is a coach,
writer and speaker with an
open-minded, results-based
approach. He is the director
of Phil Learney Performance
Education and teaches
extensively across the UK.
185
EXPERT
BIKINI BODY
Starting a new training routine can
make us even more tired than usual.
This isnt ideal: fitness, after all, is not
just about looking better but also
about feeling better.
So, how do you go about feeling
great and using fitness to boost your
energy levels?
Firstly, it is important to look at
your lifestyle as a whole and adjust
some things if necessary. If you are
burning the candle at both ends it
is not possible to implement a
sustainable long-term fitness
programme. Your body needs time
to rest and recover.
This means if you are serious about
making a change it is likely you will
need to give up something to accommodate your new schedule.
This might mean seeing friends
once less during the week or only on
one day at the weekend. Giving up
one activity to make room for fitness
may mean you have more energy to
make sure you get things done.
STAYING
POWER
Learn more for more great diet and training advice to create a healthy and beautiful
figure, check out our Bikini Body Fitness e-book at www.muscle-fitness.co.uk/bikinibook
Michelle on stage
in Prague in October
MiChELLE Brannan
187
EXPERT
KETTLEBELL MASTERCLASS
Squatting iS a natural
human movement. Toddlers do it
effortlessly all the way down, with
perfect form.
But the reality is that most adults
cannot squat. Heck, many power
lifters have bad squat mechanics
even though the squat is one of the
moves they perform in competition.
Fixing your squat will make you
stronger from head to toe and make
you a better athlete. It will also give
you a harder, more defined mid
section and add muscle to your legs
in doublequick time.
Only wannabes train upper body
only. Real men train their lower body,
and that means they squat.
Regardless of whether you are a
seasoned squatter who can shift
three, four or five plates a side, or
somebody who hasnt squatted for
20 years, the kettlebell goblet squat
is something you should add to your
training programme.
First, lets talk about how to perform
the kettlebell goblet squat correctly.
Then well talk about how to put it
into your training programme.
PErFECting tHE
tECHniquE
THE
GOBLET
SQUAT
Start position:
n Stand erect with a kettlebell in
your hands. The bottom of the bell
should be facing upwards.
n Your knees should be locked and
your upper body completely
perpendicular to the floor. Do not
lean backwards as thats very bad
for your back. Look straight ahead.
n Drive your feet through the floor,
flex your quads, tighten your glutes
(think of crushing a walnut), brace
your abs (as if youre about to take a
punch), tense your lats and crush
grip the kettlebell. You should feel
extremely tight. You are now ready
to squat.
the descent:
n Breathe in through your nose
and fill your lower lungs with air,
expanding your abdomen. This
creates tightness. That tightness
creates intraabdominal pressure,
helps you stabilise your spine,
EXPERT
KETTLEBELL MASTERCLASS
The ascent:
THE WHAT-THE-HECK
(WTH) EFFECT
PROGRAMME YOUR
WORKOUT
There are many ways to add the
kettlebell goblet squat into your
programme. Here are a few ideas:
n To get used to the movement
and totally own it, perform three
sets of three reps with a 16 kg or
24 kg kettlebell every day. This
wont tire you out, but it will give
you awesome technique on the
movement, providing you follow
the technique advice in this article.
Women can begin with a 12 kg or
16 kg kettlebell.
n Choose a kettlebell you can goblet
squat for five sets of five reps with
a solid one second pause in the
hole. Add one set a session. In six
sessions youll be able to do 10 sets
of five reps with that kettlebell. Now
its time to progress to a bigger
kettlebell. If you follow this simple
programme youll be pretty strong
when you can do 10 sets of five
reps with the 48 kg kettlebell.
Jonathan Walker
demonstrates
the goblet squat
in Gambaru Gym
in Harrogate
189
last set
190
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MUSCLE & FitnESS
191
HOT BOD
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192
M AT T M A R S H