muscle & fitness - may 2014 usa

MAY 2014 Display until May 26, 2014

MuscleandFitness.com

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MAY 2014MAY 2014

PAGE

104

Meet Clive Standen, who plays the ruthless warlord Rollo Lothbrok

on Historys Vikings. Get an exclusive look

at his unorthodox training regimen.

FEATURES28 COVER STORY

This months cover model, Brian Casad, wasn t always ripped. Find out how he went from fat to fitand how he trains to stay that way.

92 TORCH YOUR FAT

We give you the foolproof training formula to burn up to a pound of fat every week.

114 SEVEN-

MINUTE MEALS

Gourmet muscle builders from Chef Robert Irvine.

122 PUMP UP

THE VOLUME

The high-volume approach to huge pecs and arms.

132 DIET TRAPS

The nine worst pitfalls you need to avoid to keep your physique goals on track.

142 STRAIGHT

UP ABS

Old-fashioned punishment for your six-pack.

ON THE COVER: Brian CasadPhotographed by Per Bernal

THIS PAGE: Clive StandenPhotographed by James Michelfelder & Therese Sommerseth

SECTIONS39 EDGE

Hugh Jackman s X-Men: Days of Future Past workout, the hottest new gym gear, plus the beautiful Arianny Celeste.

59 TRAIN

The ultimate suspension trainer workout, triceps training with Mike OHearn, plus when you need to deload.

83 EAT

The best fruits to eat post-workout, why whole beets need to be a part of your diet, and a mushroom recipe that builds muscle.

149 SUPPS

We put banned substances under the microscope and present our stacks and supps of the month.

IN EVERY ISSUE

14 Arnolds Page

16 From the Chairman

18 Editors Page

22 Hot List

166 Advisory Board

168 Last Set

1 2 M U S C L E & F I T N E S S

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D o i n g W h a t M a t t e r s M o s t

1 4 M U S C L E & F I T N E S S M A Y 2 0 1 4

ARNOLDS LETTER

Yours in Iron,

Arnold Schwarzenegger

DO YOU HAVE A QUESTION FOR ARNOLD? ASK IT ON THE MUSCLE & FITNESS FACEBOOK PAGEFOR A CHANCE TO SEE IT ANSWERED IN PRINT HERE.

When you were starting your movie career, how did you convince directors to take a chance and cast you?MILES B., VIA FACEBOOK

TERMINATE STEREOTYPES

world that I was here to stay. It was the rst role I played where I got to keep my clothes on (except for my rst scene, where I arrive in 1984 naked!). For once my body was just an accessorypart of my character, but not dening it. When I did speak, I used my Austrian accent to my advantage: My me-chanical voice further reinforced the idea that the Terminator was a machine.

Whether your ambi-tion is to use your body to launch a movie ca-reer, as I did, or simply to give you an edge in life, just remember that it wont get you there alone. Show people that you dont just work outyou have many wide-ranging interests and abilities that allow you to play a variety of rolesor handle di-verse responsibilities.

Building muscle also strengthens charac-ter and sharpens the mind, so use those to your advantage as well. Thats the route to success.

I decided early in my body-building career

that the muscle I was gaining would allow me to play heroic charac-ters like Hercules, just as my idol Reg Park had done. Unfortunately, Hollywood didnt under stand my plan as clearly as I did, and it took a lot more effort to break out. I spent many hours working on my English, learning to enunciate on camera. I remember reciting The ne wine grows on the vine as a homework assignment. Of course, I needed to take acting lessons and network in Hollywood, too.

The point is, a muscular body wasnt enough. In fact, it was an obstacle. Casting directors wanted me to play bouncers or military gruntsnot leading roles. I had to show that I could speak, act, and be funny and charming just like other actors. I knew that muscles would get me noticed in Hollywood, but to be the box-office at-traction I envisioned, I had to have the total package.

Conan the Barbarian

was my rst hit action lm, but I think The Terminator showed the

How to turn muscles into movie

stardomor life success.

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FROM THE

CHAIRMAN


WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDavid Pecker

FOUNDER AND CHAIRMAN EMERITUS Joe Weider (19202013)

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PRODUCTION MANAGER Kevin FaganDISTRIBUTION SERVICE MANAGER Marc Melcher

PRINTED IN USA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualied health care practitioner.

EDITORIAL

EXECUTIVE EDITOR Arnold Schwarzenegger

MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS Brian Good

GROUP TRAINING DIRECTOR Sean Hyson, C.S.C.S.

SENIOR EDITORS Matt Tuthill, C.S.C.S., Joe Wuebben

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Per Bernal; Steve Boyle; Nick Ferrari; Kevin Horton; Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Tim Mantoani; Greg Merritt; Myatt Murphy; Michael Neveux; Dennis Nishi; Rob Orlando; Tim Scheett, Ph.D.; Matthew Solan; Marie Spano, R.D.; Steve Stiefel; James & Therese; Gregg Wangard

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David J. PeckerChairman, President, and Chief Executive Officer of American Media, Inc.

I DONT HAVE TO tell any of my fellow East Coasters that its been a long, cold winterthe kind that turned our morning routines of hitting the gym into a grind. While Im condent that Muscle & Fitness readers, dedicated as they are, thumbed their noses at Old Man Winter and got the job done, Im sure I speak for all of us in saying that spring couldnt come soon enough.

Spring is a time of renewal and transformation. We see it all around us: Bare branches are sprouting new leaves, and coats and scarves are being swapped out for T-shirts and shorts. And so, now is the perfect time to bring you the amazing story of May cover model Brian Casad, who transformed himself from clinically obese to tness icon by way of a carefully designed workout, a smart diet plan, and an admirable amount of focus and dedication.

Brians is a story I felt was worth telling in M&F, both for the road map he brings to readers looking for a proven plan to get in optimal shape, and for the inspiration he provides. After all, Brian isnt a pro athlete or movie star with a celebrity trainer and personal chef. Hes a guy like usbut one with a great story to tell and a physique to which we can all aspire.

I hope the takeaway of Brians tale, and indeed of this entire magazine, is

With the arrival of spring comes

a chance to redene yourself.

that the power to change is within us all. As Ive written in the past few issues, weve endeavored to make our own changesones youll notice in this very issue, like a clean, fresh design, more coverage of a wider range of training protocols, and a renewed focus on the tness lifestyle.

For Brian Casad, the desire for change came from a dissatisfaction in how he felt and how he looked. For Muscle & Fitness, change grew out of our desire to bet-ter serve you, our reader, and to help bring others like you into the tness fold.

Whats your motivation for change? Are you looking to lose fat? To add muscle? To become tter, stronger, or more athletic? Whatever it may be, rest assured youll nd the keys to effecting that change right here, in the pages of the new, improved Muscle & Fitness.

P E R B E R N A L

CHANGE IS IN THE AIR

The formerly flabby Brian Casad is the

ultimate M&F success story.

EDITORS LETTERFOR MORE ARM-TRAINING TIPS, GO TO

MUSCLEANDFITNESS.COM.

P E R B E R N A L1 8 M U S C L E & F I T N E S S M A Y 2 0 1 4

More Power to You,

Shawn Perine Editor-in-Chief

[email protected] Twitter: @shawnperine

MY BICEPS ARENT BIG, but they do have detail and a bit of a peak, and I owe both to two things: my genetics, and spi-der curls. I cant offer much help in the genetics department (talk to your par-ents about that), but I can provide you with some solid info on what I consider the No. 1 exercise for hitting the outer head of the biceps brachii muscle, which is the one responsible for providing that peaked look to a exed biceps.

Spider curls were a favorite exercise of bodybuilding legends ranging from Steve Reeves to Vince Gironda to the recently departed Larry Scott, and for good rea-son: Theyre as intense a biceps isolation exercise as has ever been invented. If you havent tried them, you only need to do a few reps to understand this to be true.

Back in the day, most gyms had spider curl benches, but theyre much harder to come by in 2014. A spider curl bench is similar to a preacher curl bench, except the armrest pad lies perpendicular to

the oor rather than at a 45-degree angle; and, in the case of the original bench, there was often a long, narrow pad behind it on which youd lay your torso, stomach-down. Odds are your gym doesnt have a spider curl bench, but it may have a preacher curl bench thats padded on both sides of the armrest. If so, youre good to go. In fact, thats exactly the kind of bench Im using in this photo.

To do the spider curl, lean over the preacher benchs armrest, hanging your upper arms off the back so theyre perpendicular to the oor. You can posi-tion a barbell on the seat of the bench, have a spotter hand it to you, or, if youre coordinated, lift it over the bench and get your elbows in position. Hold the barbell (cambered or straightyour call) with hands at a comfortable width. A narrower grip more directly isolates the outer head, while a wider grip hits the inner head.

When you curl the bar upward, make sure to keep your shoulders down and

When we post this photo on Facebook, steroids and Photoshop will be the first comments. There could be no greater compliment for a natural lifter.

ALONG CAME A SPIDER (CURL)Try this unique exercise to peak your biceps.

back as you push your hands forward, away from your shoulders. The idea here is to remove the shoulders from the equation as much as possible. As for the range of movement, dont go completely to the top, as youll lose tension there, and dont lower the barbell completely to the bottom, as curling from this posi-tion puts stress on the elbows. I like to stay within the middle three-quarters of a full range for optimal tension, exing hard at the top of each rep.

If youre doing them right, you should get a noticeable pump from spider curls, partly because, by pinning your arms to the bench, youre restricting blood ow. Aim for higher reps on these between 10 and 20.

As always, I encourage comments and questions. Feel free to tweet me your thoughts on the spider curl, and let me know if you like them as much as I do!

682% BETTER.JUST SAYIN

2014 All Rights Reserved. All trademarks are the property of their respective owners. Individual results will vary.

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HUMAN TESTED. ATHLETE APPROVED.

THE ULTIMATE ONLINE RESOURCE FOR YOUR TRAINING NEEDS.MUSCLEANDFITNESS.COM

Of course, we tweet, too. Check out our daily updates by following us at: @muscle_fitness.

Like us at facebook.com/muscleandfitnessmag and interact with millions of other fans just like you.

7 FITNESS APPS

THAT WILL KEEP

YOU ON TRACK

Its a mobile world,

and the tools at

your disposal are

deeper than ever.

We chose the best

apps that help

you track your

nutrition, gain a

competitive edge,

and take it the

extra mile.

muscleandfitness .com/fitapps

HOW TO

TRAIN

HARD AT A

COMMERCIAL

GYM

You may pick things up and put them down, but youre no lunk. If a major chain is your only hope for staying t, these tips will help you stay focused and avoid gymtimidating the management.

MOBILE

ONLINE

SOCIAL MEDIA

THE

SHAKEDOWN

BEGINS

Each week, training director Sean Hyson runs you through quick, easy recipes that give your protein shake an additional nutritional punch along with great avor and ideal macro counts. Each shake comes in at fewer than 500 calories and requires just a handful of healthy ingredients you can nd at the supermarket.

1,000 NEW WAYS TO WORK OUTYou now have your own personal trainer at your ngertips with our new exercise videos section. Browse hundreds of individual exercises to check your form, nd advanced variations, and take part in our weekly trainers challenge.muscleandtness.com/workouts/exercise-videos

TRAIN BY BODY PART TRAIN BY EQUIPMENTTRAIN BY SKILL

Choose exercises that corre- spond to your skill level: beginner,

intermediate, or advanced.

An additional lter allows you to combine skill level with the body parts youre

training. Above: advanced shoulders.

Lastly, you can lter exercise videos by equipment, whether you have access to only kettlebells, a TRX, or a full gym.

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HOT LIST WHAT YOU SHOULD KNOW THIS MONTH

Shocking your muscles with new workouts keeps gains

coming. Former Navy SEAL Phil Blacks clever creation,

FitDeck, takes the concept to the next level. Just draw

a card with a random exercise on it, and complete the

prescribed reps. Can you keep up? fitdeck.com

TRAIN

THE GAMES BEGIN

SPARTANS!Joe De Sena, CEO and co-founder of the Spartan Race, wrote a manifesto for bold living: Spartan Up! A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life. Its out May 13.

HEALTHIEST STATES

Adults living in Vermont are the most likely in the U.S. to report exercising at least three times a week for at least

30 minutes, according to a Gallup poll (see below). Delawarenot so much.

MAY 16

MAY 23

TENNESSEEDELAWARE VERMONT

Increase in total GH secretion after two-hour aerobic exercise,

according to Medicine & Science in Sports & Exercise.

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MOUNTAIN TREK

GODZILLA

X-MEN: DAYS OF FUTURE PAST

Removing temptation and

distraction is often a far

greater obstacle than mus-

tering the will to train. Thats

where Mountain Trek comes

in. The luxury spawith

locations in British Columbia

and Baja Californiaprovides

a guaranteed healthy vaca-

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hikes through a pristine slice

of nature; group-exercise

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comprised entirely of clean,

gourmet-quality food.

TRAIN

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AD

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Think youre big? Not as big as

this guy. The latest Godzilla flick

starring Breaking Bads Bryan

Cranston debuts this month

alongside X-Men: Days of Future

Past, with the First Class cast

teaming up with Jackman, et al.

Are Cranston and Godzilla the new Odd Couple? Find out May 16.

Learn more about a getaway for yourself, or someone in your life who could use the ultimate jump-start, at mountaintrek.com.

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COVER MODEL BRIAN CASAD TOOK

AN AVERAGE PHYSIQUE AND MADE

IT EXTRAORDINARY, ONE MEAL AND

ONE WORKOUT AT A TIME.

AFTER SHOCK

BY JOE WUEBBEN PHOTOGRAPHS BY PER BERNAL


Brian Casad was a typical young Ameri-can in early 2011. Everything about his existence qualied as normal in todays society, which is what makes it so scary.

He was out of college, 26 years old, and in the real world. He worked a 40-hour-a-week desk job as a real estate tax consultant in Kansas City, KS. Nearly every day hed go out to lunch with his co-workers and eat whatever looked ap-petizing on the menua huge burrito at a Mexican spot, three or four slices of pizza at the Italian joint, a Reuben or patty melt with fries at the sandwich shopyou name it. When lunch was over, hed go back to his desk feeling so lethar-gic his productivity went out the window.

I couldnt get any work done at all in the afternoon because I felt so tired, says Casad. I found myself falling asleep at my desk. It wouldnt matter how much sleep Id gotten the night before.

After leaving the office, Casad would hit the gym for his daily workout. A social guy, hed chat with his buddies between sets, most of the time doing more talking than actual lifting.

Ive always been kind of religious about working out, says Casad. But back then it was more about trying to push heavy weight. My rest periods were pretty long, and a lot of times in my workout the most Id get in were three or four different exercises.

BEFORE Back in the day, Casad lifted regularly, but his work-outs lacked intensity and he ate poorly.

I wouldnt get much done.Following his workout, it was din-

ner at Chipotle or a couple of chicken burritos from Taco Bell or a bowl of pasta at Noodles & Companymeals he believed to be healthy. Hed go home and maybe snack a little bit before bed. For breakfast the next morning, hed eat either leftovers from the night before or nothing, or maybe hed grab something from the vending machine at work.

This was his lifestyle, and it showed in his physique. He was 6' tall and 230 pounds, with a beer gut and a thick necka typical American look.

Does his story sound familiar? It should. You work with guys like this,

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CLEAN

& JERKCasad uses a mix of Olympic and bodybuilding moves for an athletic look.

CARDIO

BOXINGFour days per week, Casad hits the heavy bag for 45 minutes to an hour.

you have friends or family members like this, or perhaps you are this guy. What makes the story so scary isnt that so many people could be Brian Casad circa 2011out of shape and on the path to obesity and chronic illnessbut that so many people are.

Heres the problem: All these Casad look-alikes think theyre doing healthy things: going to the gym three or four days a week, eating foods that seem nutritious because theyre fat-free or whole wheat or natural.

Thats the thing people have wrong, says Casad. They really dont know whats healthy and whats not healthy.

DURINGIn early 2011, Casad decided to make a change. He was tired of his daily routine, of going through the motions at the gym, and of being overweight.

Brian Casads training program

has been an evolving process.

When his physique trans-

formation started in early 2011,

he was doing the old standard

3 sets of 10 on nearly every exer-

cise and taking plenty of rest

between sets. His training

intensity and volume were low,

and his exercise selection

was limited.

In contrast, what you see here

is Casads current program,

which he calls an athletic

bodybuilder approach. Keep in

mind that he didnt adopt these

workouts overnight. He

gradually increased volume

and intensity over time; so if

youre just getting started on a

transformation of your own, you

should have the same mindset.

Start small, then add on.

COVER MODEL METHODS

DAY 1: CHEST/BICEPS

WARMUP Row ing, 10 min.

E XERCISE SE T S REPS

Superset Incline Bench Press 5 1015 Reverse-grip Bench Press 5 1015

Triset Straight-bar Curl 4 1015 Burpee w/Pushup 4 1015 Dumbbell Curl 4 1015

Superset

Machine Chest Press 5 1015 Bosu Close-grip Decline Pushup 5 2530

Superset Chinup 5 1520 Bosu Pushup 5 1826

CARDIO Box ing, 45 min.

Note: Rest about 1 minute between supersets and trisets.

DAY 2: LEGS/ABS

WARMUP Repeat 4 times (not for time): 30 pushups, 50 body-we ight squats, 100 jumping jacks, 15 burpees, 30 mountain climbers, 30 lunges


Pyramid Superset

Front Squat 11 101510* Weighted Stepup 11 101510*

Superset

Leg Press 5 1015 Jump Squat 5 5

Triset

Leg Extension 4 1015 Hang ing Leg Raise 4 15 Walking Lunge 4 1015

Superset Weighted Situp 5 1015 Bicycle Situp 5 30 sec.

CARDIO Box ing, 1 hour

Note: Rest about 90 sec. between supersets and trisets.*Alternate between 10 and 15 reps. And yes, its really 11 sets.

DAY 3: BACK/TRICEPS



Superset

Bentover Row 5 1015 One-arm Dumbbell Row 5 1015

Superset

Triceps Pushdown 5 1015 Kettlebell Swing 5 30

Superset

Bentover Dumbbell Row 5 1015 Dumbbell Kickback 5 1015

Superset

Weighted Dip 5 1015 Rear-delt Flye 5 1015

CARDIO Hill Sprints (treadmill), 45 min.

Note: Rest about one minute between supersets.

V V

VV


Where it all started for me was that I came to the realization that I hated my job, says Casad. I got along with my co-workers just ne, but I started look-ing at what we were doing at lunch, and it was just the same monotonous crap. I decided, Hey, I dont have to go out to lunch with these guys all the time. I wanted to get in really good shape. I had all the time in the world.

Casad started slowly, making one ad-justment at a time instead of trying to x everything right away with some crash diet that would be hard to stick to (I hate diets, he says). The rst things he cut were the lunches. Rather than go out to eat, hed go for a run, grab a light salad, then head back to work. Id bring gym clothes with me to work, and there was a running trail out by our office, so Id go out and run a mile or a mile and a half here and there. And then Id go get a quick lunch, but something lighter. Thats kind of where I started making adjustments.

Next, he tweaked his training. He was introduced to Title Boxing Club, which

specializes in group boxing and kick-boxing classes. His rst time on the heavy bag wore him out, but he was hooked. It just kicked my ass, Casad says. I hit the bag for ve minutes, and then I just gassed out. But I fell in love with it. Id never done cardio like that before, so I signed up for a membership and started going to boxing classes three days a week. I was really starting to up my intensity.

Not surprisingly, he started dropping weight fast. By May 2011, he weighed in at around 205 pounds, down from 230 four months earlier. That same month, he quit his job and began exploring franchising options as a future career. Ironically, Title Boxing had just begun of-fering such opportunities. Casad bought in that August, deciding to open a gym in Dallas, TX, where his brother lived.

It was a complete uke. I was one of the very rst franchisees in the system, he says. The timing couldnt have been better, with me just having quit my job.

Starting a new gym these dayspar-ticularly one that doesnt have CrossFit in the nameisnt easy. Casad needed his

THATSTHE THING PEOPLE HAVE

WRONG...THEY DONT

KNOW WHATS HEALTHY

AND WHATS NOT.

DAY 4: SHOULDERS/BICEPS

WARMUP Repeat 4 times (not for time): 20 burpees w/ pushup, 20 jump squats, 30 happy jacks (wide-stance side bends with arms up), 20 lunge jumps, 30 sec. of high knees


Superset Clean and Jerk 5 1015 Upright Row 5 1015

Superset

Preacher Curl 5 1015 Weighted Chinup 5 1015

Superset

Standing One-arm Dumbbell 1015 Shoulder Press 5 (each arm) Reverse-grip Front Raise 5 1015

Burnout set

Straight-bar Cable Curl* 100

CARDIO Boxing, 1 hour Note: Rest about 1 min. between supersets.*Using 50% of max and doing as many sets as possible to reach 100 reps, resting 30 sec. between each set.

DAY 5: LOWER BACK/TRAPS/

QUADS/ABS



Straight Set

Deadlift 6 1018

Superset

Hang Clean 5 1015 Burpee w/ Pushup 5 1520

Superset

Shrug 5 1015 Straight-leg Deadlift 5 1215

Straight Set

Standing Calf Raise 6 1015

Superset

Weighted Plank 5 1-min. hold V-up 5 1525

CARDIO Running, 5-7 miles

DAY 6: CARDIO/PLYOS

E XERCISE REPS

Repeat 5 times

Tire Flip 100

Sledgehammer Hit 15

Pushup 50

Jump Squat 30

DAY 7: LIGHT TRAINING/CARDIO

Stair Running*, 45 min.Boxing, 45 min.*Stadium stairs; Casad also occasionally does intervals of running backward up an escalator thats moving down.

PREACHER

CURLCasad supersets preacher curls with weighted chinups for a monster pump.V V

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CHECK LABELS

I always check the

back label. There are

three things I look at:

fat, sugar, and sodium

content because most

things have either a

ton of sodium or a ton

of sugar. And I actually

like a little more fat in

my food. Fats good

its an energy source.

EAT IN I dont go

to restaurants much

anymore. I like to keep

on a lean menu, but at

the same time Im not

going to tell myself I

cant have something.

I can have any food

I want. Its all about

moderation. I allow

myself to cheat, just

with small portions.

STICK WITH

WHOLE FOODS

Ive never counted

calories, but I can tell

if I eat too much. I just

know what healthy foods

are and what unhealthy

foods are. I eat a lot of

chicken, whole eggs,

lean steak, spinach,

almond milk, avocados,

and sweet potatoes.

ADD VARIETY

I dont eat the same

things every day, like

some people do. I eat

different things all the

time. I hate schedules. I

dont like getting up every

single day and doing

a nine-to-ve job, and

its the same thing with

my diet. I like to mix in a

variety of foods.

FIND WHAT

WORKS FOR YOU

I dont eat ve times

a day like I used to.

I eat maybe two or

three times. It works

perfectly for me. All

these people think they

need to eat ve or six

times a day. If I do two

meals, I can eat a lot at

one of those meals.

CASADS NUTRITION KEYS

familys help to nance the business ini-tially. Then he sold virtually everything he ownedhis bed, couch, TV, carand dumped the money into the gym. There was nothing left over for living arrange-ments, so he slept on his brothers couch for six months.

When Title Boxing Club Uptown in Dallas nally opened in March 2012, Casad was over budget and knew hed have a hard time paying employees, so he worked 100 hours a week to pick up the slack. But at least he was off his brothers couchhe slept every night in the gym for the next four months.

AFTERTitle Boxing Dallas eventually took off in late 2012. As he was getting his gym out of the red, Casad was getting in better shape. His weight didnt changehes still around 200 pounds, in factbut his body composition did. When he rst dropped the weight in early 2011, he was still carrying excess body fat; but as he continued to tweak his diet and ramp up the volume and intensity of his work-outs, his physique got leaner and leaner.

Figuring out how your body works with nutrition is the No. 1 thing, he says. What you put in your body is exactly how your bodys going to look.

Around the same time, he got into t-ness modeling, rst landing a video gig for the company Beachbody (creators of P90X), then becoming a spokesmodel for Bodybuilding.coms BodySpace. The cover of the Muscle & Fitness youre holding now is yet another after photo to compare with his beer-gutted, thick-necked before shots circa 2011.

The last couple years have been crazy, says Casad, now 29. Its been a whirlwind from where I was back then in Kansas City.

PULLUP Casad does pullups

the old-fashioned way: wide grip with no kip. VV

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P A T R I K G I A R D I N O

NEWS, INTERVIEWS, SPORTS, AND GEAR

MUTANT MUSCLE

Hugh Jackman

upped the training

ante yet again for

X-Men: Days of Future Past.

Turn the page

to see his

new Wolverine

workout.

The Clay Matthews upper-body workout

The beautiful Arianny Celesteout of the Octagon

The latest gear to help you train better and live the fit life

424650

46

14

DID HUGH KNOW?

NUMBER OF FILM CREDITS FOR JACKMAN TO DATE

NUMBER OF YEARS JACKMAN HAS PORTRAYED

WOLVERINE, STARTING WITH 2000S X-MEN.


EDGE NEWS

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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

E XERCISE SE T S 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.

MU

S CL E & F I T N E S

S

A

NN I V E R S

A

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75YEARS

SHAPING UP WITH ARNOLDAs 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 off a box-office 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.


EDGE SPORTS FOR MORE ATHLETE INTERVIEWS, GO TO MUSCLEANDFITNESS.COM.

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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 playoff

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


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As an orthopedic surgeon, I know that back pain

is a pain in the butt. Literally, pain in the gluteal region is often referred from the back rather than the hip as some would otherwise expect. Back pain is becoming increasingly more common and may derive mostly from lack of tness or bad habits. It can also be from arthritis, muscle strains, nerve impingement, and disk degeneration.

If you have persistent pain, especially with nerve symptoms (numbness, tingling, burning, or weakness of an extremity) or systemic symptoms (fevers, chills, weight loss, bowel or bladder problems) you need to see your physician ASAP. To nip low-back pain in the bud (not butt), you should take the following recommendations into consideration:

LOW BLOWVictor R. Prisk, M.D., on what might

be giving you lower-back pain

ABOUT THE DOCTORVictor R. Prisk, M.D., is a

board-certied and fellow-

ship-trained orthopedic

surgeon, NCAA All-America

gymnast, IFBB professional

bodybuilder, and GNC medi-

cal advisory board member.

3 4

I have low-back pain. Do you have any suggestions for rehab and prevention that I can do on my own?TIM G., BOSTON, MA

LOSE

YOUR GUT

Even if youre an active lifter, carrying extra

fat on your frame takes a toll. Maintaining a healthy body

weight through regular exercise

can help.

POSTURE

Are you a sloucher? Concentrate on

keeping your torso upright and your midsection

firm when sitting, standing, and walking. Its a

small adjustment that could save you a lot of pain.

STRETCH

Your lower-back pain might be a

result of tight mus-cles. Restricted hamstrings, hip

flexors, and quads put excessive stress on the

back. Spend time stretching after your workouts.

CORE

The muscles around your abs and lower back support the spine.

Do more exer-cises like planks,

crunches, and back extensions, which all engage

the core.

1 2

A

EDGE ASK THE DOCTOR FOR MORE DOCTORS TIPS GO TO MUSCLEANDFITNESS.COM.


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EDGE IRON MAIDEN

R A Q U E L R I S C H A R D

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 YOUVE GOT WHAT IT TAKES TO BE AN IRON MAIDEN? GO TO MUSCLEAND FITNESS.COM TO SUBMIT INFO AND PICS.


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

2013 Optimum

Nutrition

Inc.

SCAN

for further

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and

promotions

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EDGE OLD-SCHOOL ASS KICKER FIND MORE CELEBRITY INTERVIEWS AT MUSCLEANDFITNESS.COM.

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 GIBBFrom 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 different

sounds mixed to-

gether to get that

burp just right.

C

AN

NO

N I

NT

ER

NA

TI

ON

AL


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EDGE INSPIRATION

I REALIZED

THAT LIVING

WAS A LOT

MORE FUN

THAN BEING

STUCK IN

A HOSPITAL,

DYING.

A cancer diagnosis would

be enough to put most

guys down, but Rob Dr. Z

Zembroski, 46, a chiroprac-

tic physician in Darien, CT,

wasnt one of them.

When he was stricken with

non-Hodgkins lymphoma in

2006, he dove into research,

which he was able to under-

stand more easily because

of his medical background.

The chemo left him wasted,

but through exercise and

proper nutrition, he began

to remake himself.

I started to go back to a

perfect lifestyle, he says.

I began weightlifting with

heavy weights, undertook

high-intensity training, and

took supplements like vita-

mins C and D to would help

me rebuild myself quickly.

In 2008, doctors told him

he still had a large tumor in

his chest that had to be re-

moved. Post-surgery, he knew

what he had to do: I realized

that living was a lot more fun

than being stuck in a hospital,

dying. I thought, Im the per-

fect spokesperson for people

who go through this, so my

motivation became a mes-

sage: I need to get what Ive

experienced out to people.

The crux of his message:

Weight training and clean

eating made it feel as though

hed never gone through

months of chemotherapy

and surgery at all. Dr. Z

now wants to change the

term cancer survivor. After

all, he says, cancer is a

battle. A cancer survivor,

he says, should be called a

cancer victor.

BETTER, STRONGER

Dr. Z might have been stricken with cancer

but youd never know it. by Ben Radding

L U D W I G A R A U J O

Dr. Z beat cancer through research and training. He hopes to bring his experience to the world with a new book, Rebuild.

TELL US YOUR INSPIRATIONAL STORY AT: [email protected]


21 3

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-CLASSSTANDARD FOR



OTRAINBUILD MUSCLE, BURN FAT, PERFORM BETTER

SUSPENSION TRAINER ARM WORKOUTLoad 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

7872

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 H O T O G R A P H S B Y B E T H B I S C H O F 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 efficient as it

is effective, 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


1APUSHUPSets 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.

1BROTATIONAL INVERTED ROWSets 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.

2ATRICEPS EXTENSIONSets 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.

2BBICEPS CURLSets 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 off 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


TRAIN INSTANT MUSCLE FOR MORE TRAINING TIPS, GO TO MUSCLEANDFITNESS.COM.

M I C H A E L N E V E U X

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


TRAIN CROSSFIT

The muscle-up is a double-edged sword of an exercise. Its incredibly effective at building upper-body strength but also, in the words of CrossFit founder Greg Glassman, astonishingly difficult 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

E XERCISE 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 M E S M I C H E L F E L D E R & T H E R E S E S O M M E R S E T H

SH

OT

O

N L

OC

AT

IO

N A

T C

RO

SS

FI

T D

YN

AM

IX

, A

ST

OR

IA

, N

Y


TRAIN BODY WEIGHT

FIRE YOUR FAT

S A M R O B L E S6 8 M U S C L E & F I T N E S S M A Y 2 0 1 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

B O D Y- W E I G H T W O R K O U T

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.

MUSCLETECH.COM



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The ultra-clean, fully disclosed formula in NITRO-TECH delivers 30g of high-quality musclebuilding protein per serving, primarily from ultra-pure whey isolate. Forget about all the other inferior proteins that hide their ingredient dosages behind proprietary blends on the label, making it hard to know if youre getting your moneys worth. NITRO-TECH fuels your gains with powerful ingredients shown to help subjects build 8.8 lbs. of muscle in 6 weeks.

TRAIN POWER BODYBUILDING

M I C H A E L N E V E U X

Show me a man whose biceps are better than his triceps and Ill show you a lifter whos all show and no go.

Trust me: Im not one of those guys who are going to tell you that biceps training isnt functional so you shouldnt do it. But your triceps need to get just as much, if not more, attention than your biceps. Lockout strength in the bench press, military press, and, for you CrossFit guys, muscle-ups, comes from the triceps.

I like to use a combination of unique moves, heavy weight, and high volume when I train triceps, and the routine below is one of my all-time favorites. Dont think it looks like much? Ask editor-in-chief Shawn Perine what he thinkswe recently hit a version of this workout together, and his triceps were smoked.

Watch the video at muscle andtness.com/tricepstorch, then give it a go. Your lockout strength will limit you no more.

TRI FORCEBiceps are fun to train, but triceps are much more

important, especially if you want to bench big. Smash your

tris with this hard and heavy routine. by Mike OHearn

E XERCISE SE T S REPS REST

One-arm Rope Pushdown 3 1015 30 sec.

Overhead EZ-curl Extension (shown) 4 10-12 60 sec.

Triceps Press* 4 10-12 60 sec.

High Pulley Cable Pushdown** 4 12-15 60 sec.

*Lie on a flat bench and hold a pair of dumbbells on your chest so your knuckles are facing each other and your elbows flare out to your sides. Extend your elbows to lock the weight out; youll finish in the end position of a standard flat bench press (sometimes called a Tate press). **Using a straight or EZ-curl attachment on a high pulley, lean back (you can sit on an incline bench and use that as a brace as well) and keep your elbows tight to your torso as you push down.

THE WORKOUT

GET

A GRIP

Alternate inside and outside grips with

the EZ-curl bar, doing two sets with

each grip.

FOLLOW MIKE OHEARN ON TWITTER AND INSTAGRAM@MIKEOHEARNANDVISIT MIKEOHEARN.COM TO GET HIS DVD, ADVANCE POWER BODYBUILDING.


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of trained power lifters, the tendency was for this type of more strenuous exercise to affect sleep adversely. In addition, long duration daytime exercise of moderate intensity has been shown to decrease GH and testosterone production during nighttime sleep. So, it is extremely important for athletes to get a deep and restful sleep because this is when healing, tissue repair, anabolic hormone production and muscle growth are maximized.

ZMA Buyers Beware: As a result of ZMAs world-wide success, there are now cheap imitation Zinc Magnesium Aspartate products available on the market. These knock-off ZMA products contain inferior ingredients and also often contain much lower dosages of zinc and/or magnesium. Please be aware that these imitation products are NOT the same as ZMA and may not produce the same results obtained in the ZMA study.

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