Muscle & Performance Magazine PDF

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EXPLOSIVE
ENERGY
NO3 PUMP TECHNOLOGY * ADRENALINE & FOCUS *
GREAT TASTE & MIXABILITY *
*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 WorldMags.net
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CONTENTS
09.13
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FEATURES
BODY OF WORK The release of the documentary Generation Iron is getting the professional bodybuilding world and its fans pumped. PLUS: An interview with Generation Iron star and 2012 Olympia runner-up Kai Greene By Steven Stiefel
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HEAVY DOES IT Few set-and-rep schemes deliver more results than 5x5 training, particularly where size and strength are concerned. Its time to add some weight to your program. By Chris Logan
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GET STACKED Compose the perfect supplement plan by mixing and matching these six stacks. By Mike Martinotti
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DEPARTMENTS
11 BODY SHOP: Training, Nutrition & Supplements 20 WORKOUT OF THE MONTH: Back + Legs 22 PEAK PERFORMANCE: Disc Drive 24 FOR WOMEN: Timely Tips to Blast Body Fat 26 PRO CORNER: Jose Bautista 28 BRAND SPOTLIGHT: Optimum Nutrition 30 GOAL GETTERS: Nathan Williams 80 PRODUCT INSIDER: Nordic Naturals 83 TOP SHOP: Product Overviews 90 5 WAYS TO: Train Calves
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SEPTEMBER 2013 VOL. 5 NO. 9
PUBLISHER Cheryl Angelheart Jordana Brown Alexander Norouzi
Donna Diamond

Laura (Flores) Thorne Jeannine Santiago Vicki Baker
Alice Negrete
Patrick Sternkopf Dana Collins
Mike Carlson; Chris Logan; Mike Martinotti; Lara McGlashan, CPT; Jill Schildhouse; Steven Stiefel; Eric Velazquez, NSCA-CPT Kai Greene, Peter Lueders, Anthony Presciano, Robert Reiff, Nathan Williams
Efrem Zimbalist III hairman Andrew W. Clurman resident Brian J. Sellstrom enioriceresident Patricia B. Fox enioriceresidentperations
Muscle & Performance is printed monthly in the U.S.A. 2013 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in Muscle & Performance is for educational purposes only. Its not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874
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RYAN HUGHES
IFBB MENS PHYSIQUE COMPETITOR
YOUR BEST CANBE BETTER

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THE BODY SHOP

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SUPPLEMENTS BY STEVEN STIEFEL. TRAINING AND NUTRITION BY CHRIS LOGAN.
1 T A F CHA NCE
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THE BODY SHOP
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MAX STACK
ARMED AND READY
,QWKHKRXUEHIRUHDZRUNRXW\RXVKRXOG KDYHWKHPLQGRIDZDUULRUDUPLQJIRU battle. You should consider all the tools and implements that will help you conquer. 0DNHVXUHWKHVHVXSSOHPHQWVDUHLQ\RXU arsenal. HMB $PHWDEROLWHRIOHXFLQHWKHFUXFLDO EUDQFKHGFKDLQDPLQRDFLGWKDWGULYHV SURWHLQV\QWKHVLV+0%KHOSVSURWHFW PXVFOHPDVVE\SUHVHUYLQJPXVFOHFHOOV IURPEHLQJEURNHQGRZQDVDUHVXOWRIWRXJK ZRUNRXWV,WDOVRHQFRXUDJHVIDWEXUQLQJ Arginine $UJLQLQHLVDQDPLQRDFLGWKDWVXSSRUWVWKH SURGXFWLRQRIQLWULFR[LGHDPROHFXOHWKDW UHOD[HVEORRGYHVVHOVDOORZLQJIRUEHWWHU EORRGRZZKLFKUHVXOWVLQJUHDWHUGHOLYHU\ RIR[\JHQDQGQXWULHQWVWRPXVFOHV,WDOVR ERRVWVJURZWKKRUPRQHOHYHOVHQFRXUDJLQJ PXVFOHJURZWK Glutamine <RXUERG\KDVPRUHJOXWDPLQHLQLWWKDQ DQ\RWKHUDPLQRDFLGDQGLWVSUHYDOHQFHLV GLUHFWO\UHODWHGWRLWVLPSRUWDQFHLQDLGLQJ GLJHVWLRQLPPXQHIXQFWLRQDQGUHFRYHU\ IURPWUDLQLQJ2IIHULQJ\RXUERG\PRUH JOXWDPLQHYLDVXSSOHPHQWDWLRQKHOSV SUHYHQWWKHERG\IURPEUHDNLQJGRZQ PXVFOHWLVVXHWRKDUYHVWWKLVLPSRUWDQW amino. Taurine 7KLVDPLQRDFLGKHOSVSUHYHQWPXVFOH IDWLJXHPDNLQJLWDJRRGFKRLFHWR VXSSOHPHQWEHIRUHZRUNRXWV:KHQ\RX ZRUNRXWWDXULQHOHYHOVLQPXVFOHWLVVXH GHFOLQH:KHQ\RXWDNHWDXULQH\RX LQFUHDVHHQGXUDQFHDQGUHGXFHR[LGDWLYH VWUHVVWKHSURFHVVWKDWSURGXFHVKDUPIXO IUHHUDGLFDOV Find Them All In: EAS Muscle Armor
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MUSCLE & PERFORMANCE y SEPTEMBER 2013
UNI-BOMBING
ONE-LEG ROMANIAN DEADLIFT
Build muscle and a well-balanced physique one limb at a time with this unilateral exercise Target: hamstrings, glutes 6WDQGXSULJKWKROGLQJDSDLURIUHODWLYHO\OLJKWGXPEEHOOVLQ\RXU KDQGV6KLIWDOO\RXUZHLJKWRQWRRQHOHJOLIWLQJWKHRSSRVLWHIRRWRII WKHRRU .HHSLQJRQO\DVOLJKWEHQGLQWKHZRUNLQJNQHHOHDQIRUZDUGDWWKH KLSVWRORZHUWKHGXPEEHOOVVWUDLJKWGRZQDUPVH[WHQGHGDQGOHW \RXUQRQZRUNLQJOHJOLIWXSDQGEDFNEHKLQG\RX :KHQWKHGXPEEHOOVUHDFKDERXWPLGVKLQOHYHOUHYHUVHWKHPRWLRQ E\FRQWUDFWLQJWKHKDPVWULQJVDQGJOXWHVWRUHWXUQWRDQXSULJKW SRVLWLRQ&RPSOHWHIRUUHSVWKHQVZLWFKOHJV
PHYSICAL SCIENCE
NORVALINE
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y MUSCLE & PERFORMANCE
13
THE BODY SHOP

SUPER SUPPS
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EDITORS PICKS
These supplements, our picks for the month, work particularly well with the training and nutrition programs in this issue.
Reserveage
BSN Amino X
Organics R
esveratrol
Mens tritional Systems Rainbow Light Nu n mi ita ltiv Mu y erg One En
YouthH2O
BarnDad Nutrition Fib
erDX
Dymatize Nutrition Iso-100
Top Secret Nutri tion L-Carnitine Plus Green Coffee Ex tract
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22
Prolab Nutrition Caffe
ine
True Athle Kre-Alkalyn te Powder
percent increase in the risk of developing Type 2 diabetes from drinking one additional 12-ounce sugar-sweetened soft drink every day, according to a study published in the European journal Diabetologia.
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THE BODY SHOP
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SWEET TOOTH
CONTROL YOUR CRAVINGS
Countless get-lean diets have failed because of junk-food binges. You know KRZLWJRHV\RXKDYHWKDWUVWELWH of Ben & Jerrys, and 10 minutes later, youve eaten an entire pint of the stuff. It doesnt have to be this way. Surprising new research shows that eating small amounts of junk food can actually satisfy you just as much as polishing off the entire container. In a study published in the journal Food Quality and Preference, two groups were given substantially different portion sizes of the same junk foods chocolate, apple pie and potato chips and were told they could eat as much of these foods as they wanted. In one group, the snacks totaled 1,370 calories; in the other, it totaled 195 calories. After 15 minutes, each group was surveyed. The high-calorie group consumed 77 percent more food than the low-calorie group, but (and heres the kicker) they did not report feeling DQ\PRUHVDWLVHGWKDQWKRVHZKRDWH the smaller portions. The take-home here: It doesnt take gorging yourself to squelch a sweet tooth or other hunger craving. Jonesing for some ice cream cake? Fine. Have a tiny piece, achieve satiety, then get back to clean eating.
CHART ATTACK
FOOD VS. SUPPLEMENT
Sometimes you feel like a nut. And so much the better if that nut contains all your daily selenium needs and more. But we bet that you dont often feel like beef liver. And if you do, then you probably dont feel like eating 31 pounds of it. This chart shows the amounts of certain foods required to get the full daily requirement of four critical minerals. It should make you even more grateful for supplements.
NUTRIENT
DAILY REQUIREMENT
GOOD FOOD SOURCE
QUANTITY TO EQUAL DAILY REQUIREMENT
CALORIES TO GET YOUR DAILY REQUIREMENT 642 102 19,000 15
Calcium Potassium Copper Selenium
1,000 milligrams 3,500 milligrams 2 milligrams 35 micrograms
ricotta cheese beet greens beef liver Brazil nuts
12 ounces 21 ounces 500 ounces less than nut
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THE BODY SHOP
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HEART POUNDING
WALK, DONT RUN
If youre searching for a lowintensity complement to your heavy lifting and HIIT cardio sessions, the American Heart Association suggests that walking briskly is just as effective as running when it comes to protecting yourself against high blood pressure, high cholesterol and diabetes. As reported in the journal Arteriosclerosis, Thrombosis, and Vascular Biology, the association analyzed data on more than 33,000 and 15,000 runners and walkers, respectively, and found that the KHDOWKEHQHWVZHUHFRPSDUDEOH between the two activities, provided that the same amount of energy was expended in both meaning that your brisk walk would have to be of longer duration than your run. So if your joints cant handle the pounding of a jog but you want to do something outside the gym to protect your health, slow down a bit and walk instead. n
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WORKOUT OF THE MONTH
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the two bodyparts into a single, synergistic session to boost growth. Because intensely training large muscle groups increases the bodys natural production of testosterone and growth hormone, youll be rewarded with growth in two areas that will help you add pounds of new mass fast. Keep the protein jugs at the ready your bodys going to need it after this.
> On the Hammer Strength Iso-Lateral Row, keeping one handle in the back position forces a longer peak contraction on HDFKUHSVLJQLFDQWO\LQFUHDVLQJWKHLQWHQsity of the exercise. > The lunge serves as a perfect transition into hamstring work. While it works your quads and glutes, recent studies found that it actually increases strength in the hamstrings more than any other muscle group. > To achieve the proper stretch on the Romanian deadlift, be sure to keep your glutes back and your hands close to your legs throughout.
BACK + LEGS
EXERCISE Barbell Squat Barbell Row Dumbbell Walking Lunge superset with Pull-Up Dumbbell Romanian Deadlift superset with Alternating Hammer Strength Iso-Lateral Row Back Extension tri-set with Lying Leg Curl tri-set with Leg Extension
1
SETS 4 4 3 3 3
REPS 81 81 12 to failure 12
3 3 3 3
Dig deep and add mass fast with this taxing posterior-chain workout.
12 (each arm)2 15-203 15-203 15-203
BY ERIC VELAZQUEZ, NSCA-CPT
heres a saying in bodybuilding: Backs and legs win shows. Dont believe us? Watch this months Mr. Olympia in Las Vegas. Without questionthemenwhoinishinthetopthree will have some of the most insanely developed lats, quads and hamstrings you have ever seen. When these sinewy gents turn their backs to the stage, the gasps will be audible, as will the scribbling on the judges scorecards. Why all the posterior fanfare? For one, the muscles of your back and legs comprise the majority of your total body mass. So when they are well-built, it gives the illusion of much more size than, say, bigger biceps. But the other reason that these bodyparts get so
much attention from gawking onlookers as well as those at the scorers table is because these are two of the most grueling muscle groups to train effectively. Leg workouts which should almost always begin with some version of the squat can test much more than your strength. They can test your physical and sometimes, digestive mettle because of the tremendous energy and determination that they require. And when it comes to the back, the inability to see your muscles working can hinder the crucial mind-muscle connection, leaving many to simply go through the motions week after week. To remedy this and in honor of those who will compete for the coveted Sandow later this month combine
Rest no more than two minutes between sets. If you require more rest, try reducing the weight youre using. 2 2QWKHUVWUHSSXOOERWKKDQGOHV EDFN+ROGRQHKDQGOHLQWKHIXOO\FRQWUDFWHGSRVLWLRQDV\RXDOWHUQDWHVLGHV for reps. 3 Choose a resistance that brings about IDLOXUHDWWKHOLVWHGUHSUDQJH'RQRW rest between sets or exercises. BUILDING BLOCK: To maximize growth potential, any lifter looking to build a better overall posterior chain should build in a separate day of training at least 72 hours removed from this one that includes heavy deadlifts.
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PEAK PERFORMANCE
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ITS ALL IN THE WRIST: Unlike throwing a baseball or football, there is very little arm involvement when you throw a disc nstead the light of a risbee depends more on how fast you spin it rather than how hard you throw it. You dont use your arm to throw a Frisbee, Karter explains. The arm is just a delivery system. Most people want to snap their wrist down like the way they throw a ball, but with a Frisbee, you want to keep it parallel with the ground. If you roll your wrist over, itll be like an airplane wing turning on its side and crashing. The idea is to keep it level and create that lift and spin by snapping your wrist. hemoreitspinsthefartheritwillly If the spin is greater than the speed of gravityitlllyforever STEP WITH IT: When most people pick up a Frisbee, they push their hips back, lean forward and try to push the disc forward. But when you transfer power from one object to another, you have to get the hips involved. As you prepare to throw, step forward with the same foot as your throwing arm. Keep your front foot pointed in the direction you are throwing in and step it across your body to the opposite side. Just as you snap your wrist quickly, open your hips to help transfer more power to the disc. Keep your elbow close you to your side the whole time. TRY A FOREHAND: The backhand throw instinctively feels better than a forehand, but that doesnt mean the forehand is more dificult to master Karter says. He feels that the forehand throw a staple in Ultimate Frisbee is just as easy; its simply underused. For a forehand, make a peace sign and put it under the Frisbee, touching the inside of the rim. Keep your thumb on top he other two ingers are outside the rim stabilizing the disc. If you are throwing with your right hand, step to the right side and bring the throwing hand behind your body. Snap your wrist, keeping the Frisbee parallel to the ground. Release the disc before the hand travels in front of your body. Lastly, Karter advises keeping a strong grip on your Frisbee. Hand grip has a lot to do with how far you can throw, he says. A 98-mile-per-hour fastball is not coming with a loose grip.
DISC DRIVE
Learn to master the ultimate summer beach sport.
BY MIKE CARLSON
aseball may be Americas pastime, but if theres a quintessential American sport, its Frisbee. Born out of Southern California beach culture, the Frisbee is as integral to the idealized summer vacation experience as the convertible, drivethrus and bikinis. The story of the Frisbee also known as a lying disc since the word Frisbee is a registered trademark of the Wham-O toy company) is one of American ingenuity and entrepreneurship, while the modern incarnation of the lying disc includes everything from the ultra-competitive and highly aerobic Ultimate Frisbee to the slow and precise Frisbee Golf. While disc sports mean many things to many people, one thing
is universal: At some point this season, a Frisbee will be tossed in your direction. You better know how to toss it back. ewpeoplecanpickupalyingdiscfor the irst time and throw it far straight and accurately. Thats because tossing a disc is unlike throwing any other type of ball or object. The weird thing about the Frisbee is that right-handed throwers step with the right foot, which is completely opposite of every other throw, says Kerry Karter, a physical education instructor at Las Positas College in Livermore, Calif., and head coach of their Ultimate Frisbee Club. Here, Karter lays out some tips to make a counterintuitive motion feel more natural.
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FOR WOMEN
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FIVE WAYS TO CUT 100 CALORIES:
rinkouncesofwaterinsteadofcola ipceleryinsteadofchipsorpitabreadintohummus atabakedpotatoinsteadof renchfriesounceseach rdersteamedbrownricewithyourhinesetakeoutinsteadoffried setablespoonsoflightmayoinsteadofregular
SNOOZE TO LOSE ccordingtoanctober010studyintheAnnals of Internal Medicine, peoplewhogetafullnightssleepsevenplushourslosemoreweight thanthosewhosleeplessnthosewhosleptlonger50percentofthat lostweightwasfatwhereasinthosewhoskimpedonsleeponly5 percentwasfathosewithrestrictedsleepalsofelthungrierbecause ofariseinghrelinthehormonethattriggershungerandreducesen ergyexpenditure GET FISHY esearchersfrom
ettysburgollegeinennsylvaniafoundthatsub jects taking ish oil experienced greater reductions in body fat and largergainsinleanmassthanthosewhoweregivensafloweroiln another study ish oil combined with regular aerobic exercise was showntosparkfatloss SPICE UP YOUR LIFE picingfoodwithhotpepperswhichcontaincapsaicincanincrease coretemperatureandboostyourcalorieburnupto0minutespost ingestionotdownwiththegutireherearemilderpeppersthat contain a compound called dihydrocapsiate which gives you all the beneitsofcapsaicinwithoutthepungencynastudydoneat subjectstakinghighdosesofburnedtwicetheenergyofthepla cebogroupandalsoburnedmorefat BE A GOOD EGG avingeggsforbreakfastcanhelpslimyoudownaccordingtoastudy intheecember005issueofthe Journal of the American College of Nutrition.ggeatersconsumed400fewercaloriesperdaythanthose whoskippedtheirmorningscrambleeasonhehighproteincon tent of the incredible edible helps keep you satiated and full longer thanabagelwiththesamenumberofcalories POWER IT UP itithardrightoutofthegatesstudyfromtheollegeofew ersey foundthatthosewhoworkedharderduringtheirsthalfoftheirwork outsburneduptopercentmorefatthanthosewhostartedslowly DO CARDIO SECOND apaneseresearchersfoundthatwhensubjectsperformedcardioafter resistancetrainingtheyburnedsigniicantlymorefatthanwhenthey didcardioirst atburningwasalsohighestduringtheirst15min utesofcardiofollowingweighttrainingsodontstophoprightonto thetreadmillandgetmoving GREAT GRAPEFRUIT atingagrapefruitordrinkinggrapefruitjuicebeforeingestingameal ledtoa71percentincreaseinweightlossaccordingtoarecentstudy doneatanderbiltniversityinennesseeaveahalfforbreakfastor sipjuicewithamealtoreapthebeneits
oveoveronderreadanishstudyfoundthatreplacingreined grainproductswithwholegrainonesledtosigniicantfatlossoverthe courseof1weeks
TIMELY TIPS TO BLAST BODY FAT

The latest science behind effective fat loss. fyouvetriedpillsgimmicksandfaddietsinan attempttolosefatwithnoresultsperhapsits timetogetscientiicherestonsofresearch in the ield of fat loss so shelve those panx andreadonsethesetipsstartingtodayandbythe holidaysyoullberockingthatlittleblackdress BE A MATH WHIZ venifyoucantbalanceyourcheckbookyoucandothe mathforsheddingbodyfatneverypoundoffatthere are500caloriesoloseapoundperweekyouhaveto takein500fewercaloriesperdaycreatea500calorie dailydeicitthroughexerciseordoalittleofboth FIVE WAYS TO BURN 500* CALORIES:
umpropefor45minutes setherowingmachineat150wattsforonehour rosscountryskiforonehour ancefortwohours
olffortwoandahalfhours *Based on a 130-pound woman
BY LARA MCGLASHAN, CPT
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PRO CORNER
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Its a long season and holding on to muscle is tough. How do you manage that? Well, everybody loses weight during the season. Your legs are sore, your bodys sore everywhere. I try not to lose muscle mass, though, so I try to keep my protein intake up and do my maintenance work. During the season, Im not as strict with my diet as I am in the offseason. Its a tough, long season and it wears on you, and if theres a lot of structure [to your diet], youre limiting yourself. Since were playing so much, I could use the extra calories. But the key for me is MuscleTech Performance Series Nitro Tech because you can always have the powder available to supplement with. I keep it in my hotel rooms, in my locker and at home. There are a lot of times when there are only certain foods available to you, whether its that late-night menu at the hotel or the restaurants are closed or you wake up after breakfast is over, so Nitro Tech helps give me the nutrients that I need. Sometimes, Ill chug one before bed, too.
JOSE BAUTISTA
BASE BUILDING Heres the legs-and-core routine that Jose Bautista uses to build long-ball power. Exercise/Activity Sets Reps/Distance Treadmill Run 1 400 meters Squat Jump 1 10 Medicine-Ball Rotational Throw 3 15 Medicine-Ball Shot Put 3 15 3 10 (each leg) Walking Lunge* Bulgarian Squat* 3 10 (each leg) *Wearing a 40-pound weighted vest Bautista follows this workout with various Pilates-style and exercise-ball-based abdominal exercises. Medicine-Ball Rotational Throw: With his shoulders perpendicular to a wall and knees slightly bent, Bautista holds a med ball with outstretched arms, turns away from the wall and aggressively swings back toward the wall, releasing the ball against the wall. Bautista catches the rebound and rotates into the next rep. Medicine-Ball Shot Put: With his shoulders perpendicular to a wall and knees slightly bent, Bautista holds a med ball against his chest, turns away from the wall and aggressively swings back toward the wall, shot putting the ball with the hand farthest from the wall. Bautista catches the rebound with both hands and rotates into the next rep.
This baseball all-star builds and maintains long-ball power for 162 games using MuscleTech products and a focus on recovery.
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Photo by Carmine Groe
ardcore sports fans will sometimes take issue with baseball players, suggesting that their sport is less physically demanding than others. Toronto Blue Jays slugger Jose Bautista, who has clubbed more home runs than any other player in the American League the last three years, including a career-high 54 in 2010, takes issue with that statement and not out of personal bias but because of the facts. I think baseball players are more well-rounded athletes, he says. Baseball doesnt require you to be good at just one or two things you have to be able to do a lot of things well. printing jumping shufling swinging and throwing are chief among the acute, in-game demands of ballplayers, but with 162 games each lasting several hours on the regular-season schedule, there are few elite athletes who can claim comparable levels of stamina. nderstandablyitcanbedificultfor a player to maintain muscle mass or to
retain high levels of conditioning over such a demanding stretch, which is why Bautista is a huge fan of preseason prep and in-season maintenance work. At the heart of his plan is recovery. How do you get your body ready to handle the rigors of such a long season? Preseason, we are really just trying to build up strength and stamina. We do some power exercises for major muscle groups and incorporate that with a lot of core and stability work. The thing about baseball is that you dont just need to work out one particular part of your body. You use a lot of torque, youre running a lot, you have to work on your arm. Theres a lot to do. How does this change once the season starts? After the season starts, we just try to maintain. Its a good mix of going through circuits station to station with some cardio work.
MUSCLETECH CONCENTRATED SERIES
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PLATINUM PERFORMANCE
Optimum Nutrition reveals its new casein protein.
BY JILL SCHILDHOUSE
hen it comes to an Olympic medal, gold is the metal all athletes strive for. But while gold is nothing to sneeze at, its platinum that many athletes are craving well, in terms of their sports-nutrition supplements, anyway. Optimum Nutrition recently added to its Platinum line of products, which already includes Platinum Hydrowhey, the fastest, purest whey protein; Platinum Pre-, a preworkout energy and focus formula; and Platinum Hydrobuilder, a
Speaking of best-tasting, Platinum Tri-Celle Casein is available in chocolate decadence, vanilla bliss and strawberry indulgence lavors uggested use is between meals and right before bed. ve personally found this product very illing eigard says. After I went to the gym one morning, I simply used a glass and a spoon to mix up my Platinum Tri-Celle Casein I didnt even need a shaker cup. And I was sitting at work with a bagel in front of me at my desk, and I didnt even want to eat
OPTIMUM NUTRITION RECENTLY ADDED TO ITS PLATINUM LINE OF PRODUCTS WITH THE LAUNCH OF PLATINUM TRI-CELLE CASEIN.
comprehensive postworkout recovery formula with the launch of Platinum Tri-Celle Casein. This is the pinnacle of our slow-digesting-protein lineup, says Tim Weigard, communications coordinator. It offers 30 grams of protein from an advanced casein protein blend, the relaxing properties of L-theanine to help you make the most of your postworkout recovery, and its an excellent source of calcium. It also has 12.5 grams of essential amino acids for anti-catabolic muscle support. But what makes this product worthy of the platinum-level designation? Weve restructured the micelles that make up the casein so that theyre three times larger than normal, Weigard says. This means these super-sized molecules will form an ultra-thick gel that takes several hours to be digested and absorbed. So what weve got is our slowest casein, which is also the easiest to mix and the best-tasting yet.
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it oranhouritsatthereuntilnibbledonitoitdeinitely lasts quite a while. Because of the companys success, its in the middle of building a new powdered production facility in Aurora, Ill., that will be four times larger than the current facility (which also will remain in operation). But Optimum Nutrition remains committed to quality during this growth period. To us, the quality experience isnt just how the product works, Weigard says. Its how it tastes, it has to be easy to mix up and it basically has to be trouble-free. You have to enjoy every aspect of the product. Theres no imminent end to that enjoyment. With 2014 aroundthecornereigardhintsatnewproductsandlavors along with reformulations to update current products where newer technology makes it possible all to ensure that Optimum Nutrition continues to provide its customers with optimal products.
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GOAL GETTERS
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pounds! he says. I got mad and decided I needed to start counting calories. I hadnt really been keeping track of my food intake, but I realized that in order to keep my size, I would have to eat more food more regularly. Though his atomic metabolism would incinerate just about anything he consumed, including junk food, Williams was careful and diligent about his nutritional choices. He made balanced meals and carried his food with him to college, noshing between classes and at the library. I shot for 4,500 to 5,000 calories daily, he says. hattranslatedtoaboutivetosixsolidhealthy mealsandseveralproteinshakesadayxtreme yes, but it worked: Williams was back up to 150 pounds in short order, and there he stayed. Big Business But a hardgainers struggle is never over: Williams is still on the size train, working toward his goal weight of 160 pounds. To keep progressing, he hits each bodypart twice a week in the gym, taking one full day off from training on Sundays, and prefers areprangeofsixto1igherrepsgiveyoudei nition and lower reps add mass, he says. Sometimesmaxoutforfunjusttoseewhereamin terms of strength, but most of the time, I stick to thesixto1rangeeisalsokeepingupwithhis super-sized 5,000-calorie diet. Though he is currently focused on the business of getting bigger, Williams would be open to competition. Im strong for my size and have squatted 415 before, so I might try powerlifting, he says. But I also have friends who bodybuild, so mightgothatroutendsincemonlyabout percent body fat, it wouldnt be hard to diet down for a show. Im not sure yet what I want to do, but at this point, anything is possible!
Age: 20 +RPHWRZQ6SULQJ HOG0R Starting Weight: 110 Ending Weight: 150
NATHAN WILLIAMS
Most people are resolved to lose weight; Nathan Williams is resolved to gain it.
BY LARA MCGLASHAN, CPT
Light-Bulb Moment: Size Matters cehockeyisasportofbalanceleetnessandyessizeighschool student Nathan Williams had everything going for him but the size part, and after one obliterating body check too many, he decided to do something about it. I was a sophomore and weighed all of 110 poundssaysilliamsnow0wasgettingkilledouttherewhich wasnt hard to do. I needed to be stronger and, of course, bigger. portspeciicolution Taking what he had learned through magazines and in a school weightlifting class, Williams hit the gym. He created his own workouts andfocusedondynamicsportspeciicmoveslikewoodchoppersand lateral lunges that he thought would improve his game. His speed and agilityontheiceimproveddramaticallyandasaglorioussidebeneit heinallygainedsomemuscleythetimewasajuniorwasupto 135 pounds, he says. My senior year I was 140, and I made the varsity team and was assistant captain. Though the end of high school also spelled the end of hockey for Williams, he kept up his lifting, gaining 10 more solid pounds for an all-time high of 150. For those doing the math, thats 40 pounds in only four years. Not too shabby. Light-Bulb, Part Deux All was smooth sailing for Williams until it wasnt. One day after a workout, I hopped on the scale and had dropped down to 138
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NATHANS ADVICE FOR HARDGAINERS
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Photo by Joseph E. Garcia
The best moves for gaining mass are compound, complex motions that use a lot of muscle groups at once. Things like squats, lunges, deadlifts and bench presses should be workout staples. Hardgainers need to eat a lot. And I mean a lot. If you cant stomach all the food or GRQWKDYHWLPHWRPDNHLWDQGHDWLW QGD weight-gainer shake you like. To make steady gains, change your workout every four to six weeks. If you do the same thing all the time, your body adapts and you stop progressing. Writing things down can really help you make gains. I write down everything my goals, how long I want to take to reach them and every workout I do each day. That way you can see your progress on paper as well as in the mirror. I eat fat at night. It sticks to me better and helps me gain size more quickly if I eat cream cheese or peanut butter before bed.
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Muscle & Performance photo shoot with Kai Greene at Bev Francis Powerhouse Gym in Syosett, N.Y. By Peter Lueders
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THE REL
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DY OF O B
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TARY GENERATION
I RO N
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IN ILD
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TT GE
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ROFESSIONAL THE P
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t doesnt take much to get the crowd in the Orleans Arena in Las Vegas excited a well-oiled physique, a perfect lat spread, quads playfully liplopping before be ing snapped into perfectteardrop dei nition. But what appeared on the screen in the middle of the Mr. Olympia competition in eptember 01 brought the mood to a whole new level. uringabreakinthecompetitionthe arena went dark and the many screens lit up with footage of Arnold Schwarzenegger posing in front of strobing lashbulbs hil eath being declared thewinnerofthe011andowahood ed ai
reene eath reading a maga zineinabubblebath These scenes, interspersed with montagesofeath
reeneandothermajor heavyweights grunting, sweating and heaving iron, heralded the release of a newilmalled Generation Iron, it followsthetopnamesinbodybuildingin the lead-up to the very event the crowd was at the Orleans to watch that night. The name is an intentional nod to the 1977 classic Pumping Iron, otherwise known as the ilm that helped vault Schwarzenegger and Lou Ferrigno nottomentionthesportofbodybuild ing to international stardom. But a lot has changed in the past 35 years, and its those changes that director Vlad Yudin set out to chronicle when he decided to step into the lives of several of the competitors for the title of Mr. lympia in 01 udin and his crew got unparalleled access, shadowing eight professional bodybuilders and taking a long look behind the curtain of the Olympia contest itself to discoverandintheprocessdeinethe current state of the sport. nd so we took a peek behind the scenes of the ilm e sat down with udin to ind out how a documentary ilmmaker gets interested enough in bodybuildingtowanttoimmersehim self in it for several years e lew to ev rancis owerhouse
ym aka the ast oast ecca of odybuilding in yosett to catch up with 01 runner-up Kai Greene a mere couple months out from his next head-to-head withhileathndthenwecrunched some data and pitted the 1975 r competition against the 01 contest toseejusthowmuchhaschanged o grab your popcorn or protein shake and read on.
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Vlad Yudin directing Hidetada Yamagishi
On location with Roelly Winklaar (L)
On location with Phil Heath (L)
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Chris Sorensen/The Vladar Company
LEANMASS OPTIMIZER
CYCLO TREN HELPS: U"*/< / -/"-/ ," 1/</" I U
6 -I U *- < -/," *
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DEXTER JACKSON THE BLADE

INFINITE LABS ATHLETE I.F.B.B. PRO BODYBUILDER MR. OLYMPIA
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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GENERATION NEXT
Vlad Yudin is a 30-yearold Russian emigr with a resume that includes a couple of features and a documentary on the life and death of Puerto Rican-American rapper Big Pun. How in the world did he decide to immerse himself in the world of professional bodybuilding? That was one of the questions we asked him when we sat down to discuss Generation Iron.
has changed in bodybuilding since the 70s et in many ways the sport has remained the same: Its still taboo and underground. WHOS IN THE FILM? he main guys are hil eath and ai
reene and we document their prepa ration for and competition in the 01 r lympia contest got a chance to spendalotoftimewiththeseguysand youreallygettoknowthemintheilm hilisatruechampionheremindsme of rnold ai has a very different per sonality hes an artist e not only sculptshisbodybuthepaintscanvasses atnightheilmexploresthedifferenc esbetweenthesefascinatingcharacters e also included several other pros whowerepreparingtocompeteinthe 01lympiarancharrenennis olfidetadaamagishiictorarti nezoellyinklaarandenakulski WHAT WERE THE LOGISTICS? HOW DID YOU FILM THE MOVIE? heilmisntjustaboutthe01lym pia; its about the sport of pro bodybuilding efore the 01 lympia we went to each city where the top competitorsliveandwespentseveral dayswitheachofthemwhiletheywere trainingandpreparingycrewand went to enver to ilm hil ew ork toilmaiexastoilmranchegas toilmennisandosngelestoilm idetadaamongotherplacesealso show what goes on behind the scenes at the lympia eople will be able to see things they havent seen in other behindthescenesilmsandvideos e approached this in a cinematic
HOW WOULD YOU DESCRIBE GENERATION IRON? Its Pumping Iron about the current generation of pro bodybuilders. Pumping Iron introduced mainstream ilm view ers to professional bodybuilding back inthe1970s
uyslikernoldchwar zeneggerandou errignowerentwell known before the ilm was released Pumping Iron helped catapult them into mainstreamilmsandtelevisionshows Generation Iron isnt a sequel its a standalone ilm ut it encapsulates todays bodybuilders in the same way that Pumping Iron captured that previ ous era o one has made a ilm about bodybuilding for theatrical release for more than 5 years and that was my objective e wanted to introduce the new generation of top pro bodybuild ers to mainstream moviegoers lot
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HOW DID YOU BECOME INTERESTED IN THIS TOPIC? m a ilmmaker of documentaries and featureilmsmafanof Pumping Iron,
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Photo by Peter Lueders
way, putting a lot of effort into production value. Weve been working on this ilmformorethanayearehadabig crewandmultiplecamerashiswasnt renegadeilmmakinghiswasawell plannedproductionutmakingdocumentaries is challenging because you dont know what the story is before you start to ilm e shot more than 100 hours of ilm hats a lot more than many bigbudget ilms shoot and it makeseditingverychallenging
anditpopsupinmylifeeveryfewyears I saw it again a couple of years ago, and thenmetPumping Iron producer] Jerome
ary andwehadaconversation Nothing had been done to explore the subjectmatterofcurrentprobodybuilding, so I started researching the sport, and that led to weeks and months of development and preparation with erome realized that there were a lot of cool, fascinating personalities in the sport, but they hadnt been given the exposuretheydeservedwantedtomake a documentary that would be interesting in its own right but that would also bring more attention to these athletes and characters.
PUMPING IRON HAS HEROES AND VILLAINS. DID YOU TRY TO ACHIEVE THAT SAME DYNAMIC? urprimarydramaticinterestwastryingtoexplorewhatittakestomakeit tothelympiastageandwhatittakes towinhilwasthereigningchampion andaiwastryingtobeathimtirst Kai looks like an aggressive predator comingfortheherobutthinkaialso becomes a protagonist in our ilm ts afascinatingdynamicbecauseyoucan cheerforeitherofthem But whether or not you think Phil or Kai or any of the other guys are heroes or villains is up to personal interpretation. We didnt set out to cause
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GIMME AN O
1. Phil Heath 2. Kai Greene 3. Shawn Rhoden 4. Dexter Jackson 5. Branch Warren 6. Dennis Wolf 7. Toney Freeman 8. Evan Centopani 9. Johnnie Jackson 10. Lionel Beyeke 11. Ben Pakulski 12. Roelly Winklaar 13. Ronny Rockel 14. Essa Ibrahim Obaid 15. Hidetada Yamagishi 16. Baito Abbaspour 16. Bill Wilmore 16. Fred Smalls 16. Michael Kefalianos *Victor Martinez did not compete.
In September 2012, fans were fairly sure that Phil Heath would repeat and claim the Mr. Olympia title again. Heres where Generation Irons cast landed in the rankings:*
go onstage. Finally, he decided not to compete. We documentthatintheilmanditsheartbreaking WHAT ELSE CAN YOU TELL US ABOUT THE FILM? Im really excited about two other elements. First, ickeyourkeisourilmsnarratoresagreatactor, and he was amazing in The Wrestler,amoviethat captures the triumphs and anguish in pro wrestling, another sport where most athletes dont make a lot of money ur ilm needed a narrator and ickey was my irst choice nterestingly his father was a bodybuilder ickeys narration is illed with emotion and pain because he knows a lot about bodybuildinganditnessisvoicecapturesthestruggles bodybuilders endure: the battle between the perception of beauty and art and freakishness. econd r im toppani explains the difference betweencommonsensehealthanditnessandsteroid use. People may be surprised by many of these factsbutrtoppanipresentstheminastraightforward way. SO WHEN CAN WE SEE THE FILM? Were aiming for a September 2013 theatrical release. We want bodybuilding fans and mainstream viewerstosee Generation Iron the same way they saw Pumping Ironfortheirsttimeinatheater
drama because we thought the story was compelling and that it would tell itself. As a side note, Id like to add that I think that Pumping Iron had a signiicant impact on our concept of what heroes look like fter thisilmwasreleasedandespeciallywhenrnoldbecameamovie starotherheroesinilmandotherformsofmediabecamelargerand more muscular. Bodybuilding is a sport thats under the radar, but it doesinluencemainstreamculture CAN YOU GIVE US ANY SPOILERS? Sure. But just one. Some of the guys were still battling to qualify to compete at the 2012 Olympia. Victor Martinez had been a top pro for manyyearsbuthedrecentlyspentsevenmonthsinjailuringthat timehedlostalotofweightyethestillwantedtocompeteheilm shows him trying to get ready to make it to the stage. He was dealingwithalotofdificultemotionsandhewasntsureifheshould
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Photo by Jason Breeze
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OLYMPIA PAST AND PRESENT

A lot can change in 37 years. In 1975, ZKHQOPPDNHUV for Pumping Iron recorded athletes training for the Mr. Olympia competition, the sport of bodybuilding was in its infancy. Now, thanks in part to the mainstream success of Pumping Iron and the athletes it followed, bodybuilding is bigger in just about every way. Heres how.
Generation Iron wristbands are available at generation-iron.com.
CATEGORY Olympia Year Winner
PUMPING IRON 1975 Arnold Schwarzenegger
GENERATION IRON 2012 Phil Heath
NOTES 37 years passed between the events It was Schwarzeneggers sixth win and Heaths second. Both Nubret and Greene were competing in their fourth Mr. O. ,QWKHUHZHUHYHRWKHU competitors who weighed less than 200 pounds. 'HVSLWHQLVKLQJODVW)HUULJQR booked a TV series in part as a result of the fame garnered from his appearance in Pumping Iron.
Runner-Up Number of Competitors Over 200 Pounds Last-Place Finisher
Serge Nubret 3
Kai Greene 19
Lou Ferrigno (3rd)
Baitollah Abbaspour, Fred Smalls, Michael Kefalianos (tied for 17th) $250,000 $650,000 59 251 Las Vegas, United States
First-Place Prize Money Total Purse (Male Bodybuilding) Winners Height Winners Weight Event Location
$1,000 $3,500 62 235 Pretoria, South Africa
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he results have been in for nearly a year: Phil Heath beat Kai Greene in one of the closest Olympia competitions in history. So whats left to decide? Public perception. The new documentary, Generation Iron, captures both athletes in the runup to the event and ventures behind the scenes during the competition. After the ilm is released the historical impressions of the 2012 Olympia may be rewritten. That has happened once before when Pumping Iron was released in the 1970s. Generation Iron director Vlad Yudin describes the ilm as in part a battle between Greene and Heath, two very different guys. In fact, Greene may be the most misunderstood runner-up in Olympia history. Years ago, his unique posing routines drew more attention than his physique. Now when he steps onstage, though, all the attention is on his physical achievements. Generation Iron provides another lens through which bodybuilding fans can view this bodybuilder who has never it the norm and thats by bodybuilding standards. Bodybuilders have always been massive square pegs that dont it into round holes but
reene is a rhombus, a trapezoid, an octagon: someone truly hard to peg. Ive seen Pumping Iron probably more than 600 times, Greene said, explaining that most viewings were when he was a teen. Im a huge fan of [Pumping Iron director] George Butlers work. I cant tell you how much it means to me to be a part of Generation Iron. While the producers describe Greene asoneofthestarsoftheilmhewasnt aware of that during our interview. He hadnt seen any footage, and he didnt know what the results looked like. I know theres a lot of decision-making thatgoesintoailmbutwasntpartof that. I was the talent, he said. But when asked whether he was concerned about how hed come across in the ilm
reene expressed no reservations about his participation in the project: I dont know [how Ill be perceived, but] I see myself as a man presenting his life, and I hope my larger message comes across. Greene explained that he didnt know much about bodybuilding science when he was younger, despite how enthralled
he was by the sport. You have to start where you are, he said. Even today, Im still living the project. My development as a man and an athlete is a product of my thinking. And thats the takeaway he wants to impart to every young viewerofeitherilmtoday Of course, once you already know the results, the suspense of Generation Iron is not in who wins; its in how the participants respond. I dont remember being ilmed backstage at all
reene saidheilmmakerstookalyonthe wall approach. And the moment where Phil was announced as the winner is a blur to me. In other words, Greene is anticipating seeing this ilm as much as anyone. Hed like to know what happened, too. Still, the Mr. Olympia runner-up recognizedhowsigniicantthisilmmaybe in his career: I knew this was a tremendousopportunityou errignoinished in third place in the 1975 Olympia, and he was able to launch an entertainment career thats lasted until today. My achievements have been recorded in a time capsule in Generation Iron that will probably outlive me. This is important to him. Can you imagine being cast in the follow-up or sequel to the ilm youve seen the most in your life? Its an overwhelming feeling and a brilliant statement. One of the most important parts of my life has been documented, and a part of my body of work will survive.
reene acknowledged that his irst goal was to win the Mr. Olympia title in 2012, but he has nothing but respect for Heath: I have tremendous respect for Phils accomplishments and intelligence, and I give him credit for holding the title that I hold closest to my heart. Still, while Greene has no personal antipathy toward Heath, I dont have him over for dinner, he said. ikeanydocumentarycrewtheilmmakers behind Generation Iron want to maketheirilmascompellingaspossible, and they said that they constructed the behind-the-scenes storylines in an accurate way that allows you to choose whom to root for: Greene or Heath, the iconoclast or the icon. The good news is that the next Mr. Olympia battle between Greene and Heath takes place on Saturday, Sept. 28, 2013. And Generation Iron is scheduled for release in September 2013. Both are battles for a place in history.
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A
Few set-and-rep schemes deliver more results than 5x5 training, particularly where size and strength are concerned. Its time to add some weight to your program.
BY CHRIS LOGAN P H O T O S B Y RO B E RT R E I F F
Does It
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WorldMags.net EXERCISE IN FOCUS: LEG PRESS

Just because youre doing ve reps on an exercise doesnt mean you necessarily have to do ve sets of it. Sullivan has you doing 5x5 on barbell squats, but because hes ever mindful of overtraining, leg presses get only three sets of ve reps.
onventional training wisdom always seems to err on the lighter side. Technique is lawed oure going too heavy. Not as shreddedasyoudliketo be
olightanddohigh er reps. Enough.tsabouttime peoplestoptakingweight off the bar and start piling it on (within reason of course ecause irst of all high reps dont make you shredded building muscle does. And if you want to build muscle, you need to get strong, too. heresnothingwrongwiththepopu lar, tried-and-true schemes that call for moderate weights and reps 3x10, 4x8, 10x10. But if you want to maximize strength and the appreciable size gains that come along with it, try erring on the heavier side with another classic method that might just trump them all: 5x5.
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INSTRUCTIONS: Do no more than two of these workouts per week. Dont perform 5x5 training every week for every bodypart, Sullivan says. This heavy style of lifting will quickly drain your central nervous system and will lead to overtraining. Choose two major bodyparts each week to apply 5x5 to. For all exercises in all workouts, increase weight on every set, whether its a warm-up or working set. On warm-up sets, the weight/effort should be light to moderate; for 5x5 sets, each set should be at or approaching failure.
5 X 5 S AM PL E W O R K O U T S
Q U A DS
EXERCISE
SETS
REPS
REST
Barbell Squat (warm-up) Barbell Squat Leg Press Leg Extension
2 5 3 3
5-7 5 5 12-15
1.5-2 minutes 2-3 minutes 2-3 minutes 45 seconds-1 minute
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EXERCISE IN FOCUS: INCLINE DUMBBELL BENCH PRESS
In this workout, incline dumbbell presses come before at benches. Feel free to vary exercise order from workout to workout. If your upper pecs are a weak area, do inclines rst, when your muscles are at their freshest. Otherwise, alternate at and incline every other time you train chest if you did at rst last workout, do inclines rst the next.
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T HE P OWE R O F F I V E The 5x5 protocol has been around for at least a half century, so its nothing new. Iconic bodybuilder Reg Park, a threetime Mr. Universe in the 1950s and 60s (and Arnold Schwarzeneggers boyhood idol), swore by the method and is considered a pioneer of 5x5 training. rainingguruill tarrlentscientiic legitimacy to 5x5 when he published his 1976 football training book The Strongest Shall Survive.) Park, at 6 feet 1 inch and about 225 pounds, was considered one of the bigger bodybuilders of his time, so anything he was doing in the gym was believed to be effective at building muscle, not just strength.
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C HE S T
EXERCISE
SETS
REPS
REST
Incline Dumbbell Bench Press (warm-up) 2 Incline Dumbbell Bench Press 5 Bench Press (warm-up) 1 5 Bench Press Pec Deck 2
5-7 5 5-7 5 12-15
1.5-2 minutes 2-3 minutes 1.5-2 minutes 2-3 minutes 45 seconds-1 minute
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Maybe sharp words and not hard objects are what got you in this game. You got picked on so you picked up the iron. As you grew, the insults faded. Today, youre bigger than ever. But go below the skin and there could be trouble. Muscles without strong and flexible joints, tendons and ligaments can lead to serious injury and take you out of the game. Its easy to build a big house, but how do you reinforce a foundation you cant see? For the past seven years, Animal Flex has been leading the pack as the #1 rated, award-winning, comprehensive joint supplement in the world. Think of it as supplemental insurance for your joints. After all, if tons of elite lifters put their faith in Animal Flex, shouldnt you? So the next time you put it all on the line, pull yourself together and lift fearlessly.
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BA C K
EXERCISE
SETS
REPS
REST
Barbell Bent-Over Row (warm-up) Barbell Bent-Over Row Pulldown (warm-up) Pulldown Straight-Arm Pulldown
2 5 1 5 3
5-7 5 5-7 5 12-15
1.5-2 minutes 2-3 minutes 1.5-2 minutes 2-3 minutes 45 seconds-1 minute
The 5x5 system is what it sounds like ive sets of ive reps for a given exercise t entails using a relatively heavyweightandtypicallyemploying amplerestperiodsbetweensetshe iverep count is seen as a tweener that falls within the wellestablished eightto1reprangeidealforbuild ingsizeandneartheonetothreerep range favored by powerlifters who arent as concerned with hypertro phy as bodybuilders o the question isresetsofiverepsbetterforsize or strength hrough anecdotal and empiricalresearchtheanswerisun equivocallyboth heivereprangehasbeenproven to be the most beneicial range for a mixture of mass and strength says yan ullivan a competitive natural bodybuilder personal trainer and ownerofcinison itnessinorth abylon sciunisonitnesscom
oing with higher reps will be only hypertrophy based and then eventu ally endurance based ower than iverepsbeginstocreepintostrength onlywithmajordemandsonthecen tral nervous system he 5x5 helps with both worlds t helps to build a solidstrengthfoundationthatenables onetoliftheavierweightinthehigher morehypertrophybasedrepranges
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EXERCISE IN FOCUS: PULLDOWN

Pulldowns arent an exercise typically done for low reps with heavy weight. Just remember, range of motion is key. If you cant reach the bar all the way to your upper chest on a majority of your reps, youre going too heavy. Even when doing 5x5, its important to squeeze your shoulder blades together at the top of each rep.
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Primarily sourced from whey protein isolate, one of the cleanest and purest protein sources available to athletes
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Digestive enzyme blend featuring amylase and papain
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Rapid post-workout amino acid delivery of alanine, glycine and taurine to aid in muscle cell repair and growth
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The core ingredients have been shown to build more lean muscle and strength than regular whey protein, and has the research to substantiate it. Most proteins have no research at all.
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EXERCISE IN FOCUS: HAMMER STRENGTH SHOULDER PRESS
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Machine exercises allow you to really overload the target muscle because stabilizers arent relied on as much as they are with free weights. Take this opportunity to pile on some weight. With seated dumbbell shoulder presses, having a spot is essential not so much on Hammer Strength presses because you can fail on a rep and the weight will be safely caught by the machine.
Whats so magical about the number 5 anyway? According to Starr, nothing really. In his book, he cites research that showed that four to six sets of four to six reps delivered optimal results, so hejustsimpliiedthingsbymeetingin themiddleandcallingitivesetsofive reps. If you think about it, though, not onlydoesarepcountofiverepresent a crossover between strength and size, but ive sets as opposed to x5 or x5 also ensures adequate volume a requirement for maximizing hyper trophy. HEA V Y STU F F Sullivan designed the following 5x5 workouts, paying careful attention to reducing the risk of overtraining. This style of training isnt just a matter of doing ive sets of ive reps on every exercise of every workout; rather, you pick one or two exercises for a muscle group to subject to 5x5. And dont get toostuckontheo5youdonthave todoexactlyiverepsoneveryset
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S H O U L D ER S
EXERCISE SETS REPS REST
Seated Dumbbell Shoulder Press (warm-up) Seated Dumbbell Shoulder Press Hammer Strength Shoulder Press Dumbbell Lateral Raise
2 5 4 3
5-7 5 5 12-15
1.5-2 minutes 2-3 minutes 2-3 minutes 45 seconds-1 minute
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The goal is to select a weight that willyieldfailureinandaroundtheive rep range ullivan says ompleting ivesetsofiverepsismoreofatarget thanarequirementetssayyouredo ing5x5withthebenchpressouinish yourinitialwarmupsetsandareready togooumayendupwithsixrepson your irst set ive on the second four on the third and fourth, and only three onyourifthsetontbediscouraged thisispartofthegameowthenext timeyoudo5x5forchestyoulltryto buildonthesenumbers nceyoureabletoperformanexer cise for ive reps to failure for all ive setsullivansaysitstimetoincrease the weight the next time you do that exerciseompletinga5x5isntsome thing youre going to jump right into and complete he says f you do the weightwastoolightintheirstplace ostproponentsofheavyliftingrec ommendyoubalance5x5trainingwith higherreprangesinthesameweekand sametrainingsessionnagivenweek perhapstheirsttwotothreeworkouts areheavydaysandthelasttwotothree sessionsarelightndwithintheheavy workoutsfollowyourheavyexercises
WorldMags.net EXERCISE IN FOCUS: DIP

Weighted dips not only will help pack on size to your triceps; your shoulders and chest will be worked, too. Other good triceps exercises for which to use 5x5 include close-grip bench presses (provided you have a spotter) and lying triceps extensions (with a straight or EZ-bar), aka skullcrushers. The latter move provides slightly better isolation of the triceps than dips and close-grip bench.
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EXERCISE
T R I C EPS
SETS
REPS
REST
Dip* (warm-up) Dip* Cable Pressdown
2 5 3
5-7 5 12-15
1-1.5 minutes 2-2.5 minutes 45 seconds-1 minute
*If bodyweight-only dips are too easy for the prescribed rep range, do ZHLJKWHGGLSV,IWKH\UHWRRGLI FXOWGRDVVLVWHGPDFKLQHGLSV
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with higher rep work. (In Sullivans workouts, 5x5 moves are followed by sets of 12 to 15 reps.) This not only will keep nervous-system demands in check but also will expose the muscles to varying hypertrophy-inducing rep ranges. Because, after all, heavy weight and low reps isnt the only way to build muscle its just one of the best. Its key to strike a balance with your training, says Sullivan, who recommends 5x5 training for individuals of all levels, from newcomers to professional bodybuilders. Alternate your standard-style workouts with 5x5 routines each week.
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BI C E PS
EXERCISE SETS REPS REST
Barbell Curl (warm-up) Barbell Curl Machine Preacher Curl
2 5 3
5-7 5 12-15
1-1.5 minutes 2-2.5 minutes 45 seconds-1 minute
EXERCISE IN FOCUS: BARBELL CURL

For isolating and adding size to the biceps, nothing beats the classic barbell curl. Maintaining good form is important, but a small amount of cheating is OK on the last rep or two of an occasional set. When cheating, lean back just enough to get the bar moving upward, then lift it the rest of the way up using only your biceps.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 2013, Medical Research Institute
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Kre-Alkalyn is uniquely buffered to help minimize gastrointestinal (GI) upset. Kre-Alkalyn provides the benefits of creatine without some of the side effects commonly associated with other forms of creatine. Available in both powder and capsule form, Kre-Alkalyn has been shown to increase muscle performance during strength training exercises. Shop the entire range at the Vitamin Shoppe stores nationwide or on www.vitaminshoppe.com Learn more at www.true-athlete.com
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NATURALLY DRIVEN
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COMPOSE THE PERFECT SUPPLEMENT PLAN BY MIXING AND MATCHING THESE SIX S TACKS.
BY MIKE MARTINOTTI
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MUSCLE-BUILDING/
YOU CAN TRAIN, and you can optimize your diet, but unless youre doing both in tandem, you wont be getting the best results possible. And even then, when you have a solid training program and a smart diet all mapped out, you still need to consider a supplement plan. Smart supplementation doesnt just mean grabbing a jug of whey protein powder and a container of creatine, though both are critical for gym-goers. Instead, a supplement plan needs to be like an orchestra each element works beautifully on its own, but together they create a symphony of size and strength. Unfortunately, building a symphonic supplement plan requires a broad understanding of nutrition science. Fortunately, we have done all the studying and have composed six supplement stacks for six different goals. Theyre not mutually exclusive you can take one, two, three or more. Orchestrating them, then, is up to you.
STRENGTH STACK
creatine for boosting muscle size and strength t does this through a number of mechanisms increasing energy levels in muscle cells increasing muscle cell water levels which leadstolongtermgrowthbecauseofthestretchitcreateson musclesincreasinglevelsofinsulinlikegrowthfactor1or bydecreasingmyostatinlevels BETA-ALANINE hisaminoacidcombineswiththeaminoacid histidine inside muscle cells to form the compound carnosineigherlevelsofcarnosinestudiesshowleadtogreater musclestrengthandpoweraswellasmusclesizeespecially when betaalanine is taken with creatine ne study from theollegeofew erseyfoundthatsubjectswhotookbeta alaninealongwithcreatinegainedsigniicantlymoremuscle massthanthosetakingcreatinealone Stack Info: Take all supplements within 30 minutes before workouts and within 30 minutes after workouts. Whey Protein: 10 to 20 grams before training and 20 to 30 grams after training Casein Protein: 10 grams before training and 10 to 20 grams after training BCAAs: 5 grams before and after workouts Creatine: 1 to 5 grams (depending on the form you use) with your preworkout and postworkout shakes Beta-Alanine: 1.5 to 3 grams before and after workouts
Whether you go to the gym to get bigger or stronger or both, theseivesupplementsshouldformthebaseofyourstack WHEY PROTEIN heyisthefastestproteinthatyoucanconsume and the richest source of the critical branchedchain aminoacidseebelowformoreonthemhefastdigestionrateofwheymeansitgetstoyourmusclesinahurry providing energy for workouts and kickstarting muscle proteinsynthesiswhichleadstomusclegrowthheyalso hasbeenshowntoboostnitricoxidelevelsincreasingblood lowtomuscleshisaidsenergylevelsfortrainingand recoveryandgrowthafterward CASEIN PROTEIN nlike whey casein is very slow digestinghisprolongstheboostinmuscleproteinsynthesisthat whey starts and decreases muscle protein breakdown for greatermusclegrowthesearchconirmsthatmixingwhey andcaseintogetherleadstogreatergainsinmusclesize BRANCHED-CHAIN AMINO ACIDS eucine isoleucine and valinearethethreemostcriticalaminoacidsforboostingmuscle growthesearchshowsthatleucineactsasakeythatturnson muscleproteinsynthesisinmusclecellsandallthreearealso an important energy source for muscles during workouts so youneedthembothbeforeandafterworkoutsheyprotein isrichinsbutnotrichenoughtoprovideallthatyoureallyneedtoboostenergyandmusclegrowtharoundworkouts CREATINEundredsofstudiessupporttheeffectivenessof
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MUSCLE & PERFORMANCE SEPTEMBER 2013
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ACK FAT-BURNING ST
Its not surprising that fat burners are popular supplements, but with so many to choose from, it can be dificult to igure out which ones to stack. Crafting your own by combining these four ingredients or buying a fat burner that uses most of these will have you covered allowing you to uncover your new abs. CAFFEINE Sure, caffeine is a stimulant that makes you more alert, but it also helps dieters by boosting the number of calories the body burns and blunting hunger (which decreases the number of calories consumed). In addition, caffeine works directly on fat cells. It binds to them and increases the amount of fat leaving them while decreasing the amount stored in them. GREEN-TEA EXTRACT The active ingredients in green tea are catechins, particularly epigallocatechin gallate. EGCG increases levels of norepinephrine, which is a neurotransmitter and a hormone related to adrenaline that increases metabolic rate and fat burning. GREEN-COFFEE EXTRACT The act of roasting coffee beans turns them brown, makes for a great cup of joe and destroys chlorogenic acid, a critical component for fat loss. It works synergistically with the caffeine in the beans to burn the fat that caffeine releases from fat cells. SYNEPHRINE The main active ingredient in the Citrus aurantium plant, synephrine has been shown by research to boost metabolic ratewithoutsigniicantlyelevatingheartrate or blood pressure. It also helps to enhance fat loss by stimulating receptors on fat cells to release more fat and by blunting appetite so that you eat fewer calories than you burn each day. Stack Info: Take them together two or three times per day between meals, with the rst dose in the morning before breakfast. On workout days, take one dose 30 to 60 minutes before workouts. Caffeine: 100 to 400 milligrams Green-Tea Extract: About 500 milligrams standardized for EGCG Green-Coffee Extract: 200 to 400 milligrams standardized for about 50 percent chlorogenic acid Synephrine: 5 to 20 milligrams (from a standardized Citrus aurantium extract)
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Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. Statements based on data findings for individual ingredients
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ENERGY- AND ENDURANCE-BUILDING ST ACK

The word energy makes many people think of the jolt that they get from a preworkout product or a stimulant like caffeine. However, the type of energy were talking about here is the long-lasting, calm energy that doesnt cause you to get jittery or to crash later on. Using the right supplements can keep you alert and focused but calm and cool at the same time. Plus, they can help you work out longer. CITRULLINE MALATE Clinical studies show that subjects taking this combination of the amino acid citrulline and malic acid report less fatigue and experience a 35 percent increase in energy production in the body. In the body, citrulline is converted to arginine and then to nitric oxide, which enhancesbloodlowandtheremovalofammoniawhichcancause fatigue when levels build up. COENZYME Q10 Having ample amounts of this enzyme in the body is critical for maintaining energy levels. After age 20, levels of CoQ10 in the body start to decline, so supplementing with it daily can make a big difference. Japanese researchers found that subjects supplementing with 300 milligrams of CoQ10 per day for eight days experienced less fatigue during exercise and recovered faster between bouts of exercise. RHODIOLA ROSEA Considered a stimulatory adaptogen because it increases the bodys resistance to a variety of stressors, Rhodiola rosea can increase energy levels in muscle cells, as well as increase the amount of oxygen carried by the blood to exercising muscles and allow for greater amounts of fat to beburnedasfuelllthesebeneitshavebeenshowntoresult in improved exercise endurance. RESVERATROL This potent antioxidant found in grape skins andseedsprovidesamultitudeofbeneitsthatincludereduced risk of cancer, better heart health, protection from diabetes, enhanced fat loss, higher and increased energy levels and endurance. Resveratrol increases the number of mitochondria (which produce the majority of the bodys energy) in cells, including muscle cells. Resveratrol also may help increase life span and has been shown to enhance insulin sensitivity. Stack Info: Take them together 30 to 60 minutes before workouts for an endurance boost or any time during the day for a long-lasting energy boost. Citrulline Malate: 1 to 3 grams CoQ10: 200 to 300 milligrams Rhodiola Rosea: 300 to 1,800 milligrams Resveratrol: 50 to 500 milligrams
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GET RIPPED!

SIX SUREFIRE WAYS TO
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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. )LHJOIVK`33*(SSYPNO[ZYLZLY]LK
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TESTOSTER ONE-BOOSTI NG STACK
Ready for the understatement of the year? Testosterone is important for men. The hormone is critical for muscle growth, keeping fat off and, of course, maintaining sex drive and performance. Once youve seen the end of your 20s, your years of maximal testosterone levels are behind you. If this is you, consider stacking the following ingredients or looking for a commercially made test booster that includes most of them. D-ASPARTIC ACID Also known as D-aspartate, this amino acid is found naturally in nerves and organs in the body. Its produced in the pituitary gland, where it stimulates the release of luteinizing hormone, which travels via the bloodstream to the testicles, where it causes a boost in testosterone production. D-aspartate is also produced inside the testicles and acts on Leydig cells (special cells in the testicles that produce testosterone) to increase testosterone production. An Italian study reported that subjects taking D-aspartate increased their testosterone levels by more than 40 percent in less than two weeks. ASHWAGANDHA Also known as Withania somnifera, this plant is best-known for its adaptogenic effects, much like Rhodiola. Indian researchers recently found that it also works well to boost testosterone levels. They gave men ashwagandha and reported that the subjects with normal testosterone levels at the start of the study experienced a 15 percent increase in testosterone levels by the end of the three-month trial and that testosterone levels rose by 40 percent in subjects who began with low levels. FORSKOLIN The active compound in the herb Coleus forskohlii, which is a member of the mint family, forskolin is known for its fat-burning properties and is also recognized as an effective testosterone booster. Forskolin activates an enzyme in Leydig cells, causing them to produce more testosterone. University of Kansas researchers found that men taking forskolin for1weeksendedupwithsigniicantlyhighertestosterone levels and less body fat than men taking a placebo. Stack Info: Take these three supplements to get your testosterone climbing. D-Aspartic Acid: About 3 grams with your rst meal of the day Ashwagandha: 1,500 to 2,000 milligrams three times per day with food (On workout days, take one of those doses with your preworkout shake.) Forskolin: 20 to 50 milligrams two or three times per day before meals (On workout days, take one dose about an hour before workouts.)
NO-BOOSTING STACK
Boosting nitric-oxide levels before workouts helps to deliver morenutrientrichbloodtothemuscleiberswhichleadsto greater energy and less fatigue for a more intense workout that can produce better results. NO also can increase the volume of the muscle pump you get, which can lead to long-term muscle growth. You can either stack these ingredients yourself before workouts or look for an NO booster that includes most of them. ARGININE With the help of the enzyme nitric oxide synthase, this amino acid is readily converted to NO in the body. A recent study found that subjects taking arginine before a biceps workout experienced a 100 percent increase in biceps blood volume during the workout. Arginine also bumps up growthhormone levels, which may help boost muscle growth. And it can aid fat burning during workouts. PYCNOGENOL This trademarked extract of the French maritime pine tree is a potent antioxidant that helps convert arginine into NO. Research shows that Pycnogenol increases NO levels by activating nitric oxide synthase, which catalyzes the conversion of arginine to NO. Plus, its antioxidant properties may help decrease the breakdown of the NO produced so that levels stay higher for longer. HORNY GOAT WEED Also known as Epimedium, this is essentially an herbal form of Viagra. Research conducted by Italian scientists showed that horny goat weed inhibits the enzyme phosphodiesterase-5, which normally breaks down NO. Block PDE5 from breaking down NO, and youll have more NO for longer. Stack Info: Take these three supplements together 30 to 60 minutes before workouts. Arginine: 3 to 5 grams Pycnogenol: 50 to 100 milligrams Horny Goat Weed: 500 milligrams
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Mytrition Personal Packs . They provide a precise combination of the supplements I want in a convenient, once-daily dose. Available in 6 customized formulas for men and women. Mytrition Mens Sport Personal Packs are perfect for me. Choose the one thats right for you. Visit mytrition.net to learn more.
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HEALTH AND HEALING STA CK
All the exercise you do can put real stress on the body, especially if you dont allow yourself to recover properly. The ingredients outlined in the Muscle-Building Stack above will aid recovery right after workouts, but there are other factors your nervous system, your immune system, your endocrine system and your joints, just to name a few that are impacted by workouts. Using these four supplements can help your body attain full healing and recovery. MULTIVITAMIN/MINERAL Even the most well-balanced diet lacks some micronutrients, and bodies that work out intensely regularly lose critical vitamins and minerals. Fortunately, taking a multivitamin/mineral supplement can replace whats lacking, enhancing health but also helping to ensure that all the bodys biochemical processes function properly, which in turn enhances recovery for greater gains in muscle mass, strength and endurance, and can even keep fat gain at bay. FISH OIL Fish oil contains the essential omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid, which reduceinlammationinthebodyandprovidealaundrylistof beneitshisisoneofthemostcriticalsupplementsbecause it can reduce the risk of heart disease and stroke, as well as certain cancers and diabetes. In addition, it may boost brain function and aid fat loss, joint recovery and muscle growth. CHOLINE An essential nutrient, cholines main role in the body is the production of the neurotransmitter acetylcholine. Acetylcholine is an important chemical for nerve signals, including those that occur in your brain, as well as those that signal your muscles to contract. Intense training can deplete acetylcholine levels, leaving you fatigued physi-
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cally and mentally. Supplementing with choline can recharge your nervous system and your life. VITAMIN C This antioxidant vitamin is essential for proper healing and recovery because its involved in so many processes in the body. Its a cofactor in the production of enzymes that enhance collagen synthesis. The same family of enzymes that increase collagen production also help to stop tumor growth infection and inlammation itamin even plays a role in maintaining blood-vessel elasticity. And it has also been found to boost immune function. Stack Info: Take these ingredients with major meals once or twice a day. Multivitamin: One dose Fish Oil: 2 to 3 grams Choline: 500 to 1,500 milligrams from sources such as choline bitartrate, choline chloride or choline dihydrogen citrate Vitamin C: 1,000 milligrams
BUILD MORE MUSCLE

PROLAB helps you supersize your gains when you want to pack on dense new muscle mass. Get powered up with Quick Fire to fuel explosive performance and push your training to the next level. Replenish with Beta Alanine Extreme to help delay muscle fatigue and maximize every rep, then reload with N-Large3 packed with 45 grams of mass-generating protein. PROLAB provides you a complete mass-gaining advantage to help you defy your limits and surpass them. You do your part. Well do ours.
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2013 PROLAB, Inc.
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.
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Bigger
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iSatori has custom engineered and patented the first ever Bio-Active Peptides (BAPs) to help you develop muscle faster.
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Bio-GroTM contains the first ever Bio-Active Peptides (BAP's), extracted from the highest grade bovine colostrum and concentrated into low-molecular weight, highly bioavailable micro-fractions. One small scoop of this flavorless powder creates a supra-physiological effect to amplify the bodys signal (call for) and acceleration of protein synthesismore than your body can on its own and no matter how much protein or aminos you consumeto help you develop new lean muscle faster. That's why so many experts are calling Bio-Gro fertilizer for your muscles. Because it works!
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PRODUCT INSIDER
The omega-3s found in Ultimate Omega-D3 Sport may actuallyboostyouritnessregimenmakingitthemostimportant supplement in your arsenal. While there are several different typesofomegasweregoingtofocusontheand thatcomefromishishoilandmarinesourceslikealgaebecause they are the ones that most research has examined.
ost people associate omegas with cardiovascular health buttheirbeneitsgofarbeyondtheheartearly1000studies on omega-3 essential fatty acids have documented the healthbeneitsofthesefatsandtheevidenceisoverwhelmingdequateconsumptionofandnotonlybeneits ahealthyheartbutalsosupportsbrainandcognitivefunction jointmobilityeyehealthandanormallyfunctioningimmune response.
ogether and promote the bodys natural anti inlammatory response a normal function thats behind the relief of many chronic conditions but that can be inhibited by poornutritionumpingironandregulartrainingincreaseinlammationwhichcanultimatelybreakyoudownherefore focusingonrecoverythroughsleepnutritionandsmartsupplementationwhichincludesahighqualityishoilissmart studypublishedinThe American Journal of Clinical Nutrition showed that when a daily omega-3 dietary supplement was addedtoanaerobicactivitybasedweightlossprogramsubjectslostsigniicantlymorebodyfat recentstudylookedathowomegafatscouldboostprotein anabolismgrowthinolderindividualswhocommonlylose musclemassheirindingsshowedthattheomegasupplements did stimulate muscle protein synthesis in this populationwhichcanmeanmoremusclegrowth ltimatemegaportalsoprovides1000sofvitamin the recommended and natural form of the vitamin that thebodymakesfromsunlightestknownforitsroleinbuilding and maintaining strong bones by improving the bodys absorptionofthemineralscalciumandphosphorusvitamin also helps regulate the immune and neuromuscular systems andplayskeyrolesinthelifecycleofhumancells he ertiiedforportrogramalsoknownasthethletic anned ubstances ertiication rogram ensures that athletes have access to nutritional products that are free from bannedsubstancesandtheirmetabolitestalsoveriiesthat products contain the actual quantity of ingredients listed on thelabelordicaturalsltimatemegaportwastheirst ishoilworldwidetobeincludedinthisrigoroustestingand certiication program and ltimate mega port continues this tradition. y supplementing with ertiied ltimate mega portathletesandactivepeoplealikegettheomegasthey needtooptimizeitnessandhealth
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UNIVERSAL NUTRITION > ANIMAL PAK Now celebrating its 30th year, Animal Pak has been the best, most award-winning training pack in the world since 1983. Pak is a complete, potent training pack specifically formulated for competitive bodybuilders and powerlifters. Each pack contains vitamins, minerals, amino acids, antioxidants, electrolytes, performance optimizers, digestive enzymes and more.
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5 WAYS TO GROW YOUR CALVES
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So you want bigger calves? Lets talk consistency. How often have you been training them up to this point? If your answer is an unashamed once per week, youre not alone. Most people take that approach with most bodyparts. But a long-held and proven approach for getting a lagging muscle group to grow is to mix in a second or even a third training session each week. The theory is that by limiting the recovery cycle between workouts, your muscles are forced to become bigger and stronger.
MORE FREQUENCY
Calf raises are a fantastic go-to exercise, but you can instantly crank up the intensity (read: effectiveness) of this move, and just about any other, by going unilateral. Research shows that training one limb at a time can help the body generate about 20 percent more force. Just think what 20 percent more muscleiber recruitment can do for your growth.
UNILATERALLY
CALVES TO COWS
Youll have to expand your comfort zone if you want to stretch the tape measure around your calves.
alf training can be a pursuit fraught with frustration and disappointment. Thats because calves can be a stubborn and enigmatic muscle group to train, with this months successful approach failing you the next. Made up mainly of endurancebasedslowtwitchmuscleibersthecalvesarehighlyresistanttoconventional mass-gain approaches. Whats worse is that the calves are also highly adaptable, often becoming resistant to progress on a proven program overnight, seemingly for no reason. So what is the best tact for developing your lower legs? Try implementing some of the following strategies and dare your calves not to respond.
C
1
The donkey press. The standing calf raise. Even the calf raise on the leg-press machine. All these are great straight-leg moves that offer a long stretch and strong contraction for the upside-down-heart-shaped gastrocnemius. However, with the calves, you can cheat your leg growth by targeting the underlying soleus with bent-leg moves like the seated calf raise. As the soleus swells, it pushes out your gastrocs, giving your calves a fuller, thicker appearance.
BENT LEG, STRAIGHT LEG
MORE VOLUME
Some aspiring Lords of the Calf get in to hit em hard once per week with a couple of exercises, many in the traditional, hypertrophic eight- to 12-rep range. But newer research is showing that training in higher rep ranges (up to 30 per set) has the same effect on muscle growth as training heavier. So pitting your calves against a challenging, blood-pumping set of 25 to 30 reps may be just what the doctor ordered. And while youre at it, think about increasing your number of sets. A large percentage of calf routines consist of two to three exercises, three to four sets each. But with the resilience of these small muscles you may beneit from a shockandawe step-up in the volume department. Try your fave three or four exercises, knockingoutivetosixsetsperexercise
90
uilding proiciency with a jump rope is a great way to enhance the size and shape of your calves. In order to get the most out of your time on the rope, there are two particular methods that you should master: 1) jumping on one leg at a time, which can force each calf to work harder, and 2) double-unders, which require you to get more height on each jump. To keep the focus on your calves, keep your weight on the balls of your feet. If your feet are making loud contact with the ground, you might be jumping with a midfoot, or worse, a heel strike.
GET A ROPE
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