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TORCH FAT
JOE W
EIDE
R
IN 15 MINUTES
DITIO
BRIT
ISH E
Th
GET FIT
FAST!
With Interval
Training
ABS
IN ONE
BRUCE
UNSEE
E
ROUT N
INE!
LEE
DECEMbEr
2014
HIS SECRETS
REVEALED
AFTER 40
YEARS
MOVE
OVER
300
MUSCLEBUILDING
TIPS
INSIDE!
FESTIVE
ChEATS
Enjoy Christmas
and stay lean
DECEMbEr 2014 UK 4.20
12
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VOLUME 75 | NO.12
Features
64 secrets of the
dragon
76 no more bad
workouts
86 healthy cheats
94 the 100-day
challenge Part 3
fit
fact
168 bodyweight
street workout
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december 2014
Sections
16 EDGE
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106
30 TRAIN
52 EAT
178 SUPPS
114
185 EXPERT
regulars
12
Welcome
14
Arnolds Letter
94
174
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greg gLASSmAN
Jim mANiON
NiCK miTCheLL
miKe OheArN
Former TV gladiator who has won titles in bodybuilding, powerlifting and judo
dAVid SANdLer
Tim ZiegeNfUSS
Copyright (2014) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
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CHRISTMAS: A
TIMe To CHeAT?
12
John Plummer
Editorial Director
B r i a n L e ata r t
RESEARCH & DEVELOPMENT
RESEARCH
RESULTS
MUSCLETECH
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arnolds letter
MIND
OVER
MUSCLE
A. Core
14
thE bODy
fOLLOwS thE
MIND arnold
learned early on
that a positive
mindset spurs
progress.
Yours in Iron,
arnold
schwarzenegger
Z e l l e r / F i t n e s s P u b l i c at i o n s , i n c . / c o u r t e s y o F W e i d e r H e a lt H & F i t n e s s
35g
6.1g
BCAAs PER
SERVING
4.7g
GLUTAMINE
PER SERVING
ULTRA-WHEY TM
PER SERVING
EDGE
NEWS, INTERVIEWS aNd INSpIRaTIoN
ALEXANDER
THE GREAT
shaun mader
Spartan Race
standout alEx
NIcholaS is
bringing some
muscle to obstacle
racing. Forget the
marathon running
and mind-numbing
cardio sessions.
His routine will
make you look at
the sport in a
whole new light.
Interview by
Joe Wuebben
16
edge inspiration
a lot of obstacle
course race (oCr)
athletes are skinny
guys, so its nice to
see a muscular guy
like you doing well.
Most of the guys
leading the pack are
marathoners or trail
runners. i have a
background in martial
arts, and i was a college
football player. im the
only guy weighing
more than 200 pounds
whos won. i want
heavier guys to have
a chance. You need to
incorporate heavier
obstacles so its not a
glorified trail race.
Do as a circuit; spend
30 seconds at each
station, resting for
20 seconds between
each. Do 12 rounds.
EXERCISES
not a rUnnEr
Nicholas varies his
training constantly.
see his circuit at right.
75 something
For Everyone
YEARS
RY
NN
1. Handstand Push-up
2. Monkey Bar
Traverse
3. Med Ball Slam
4. Muscle-up
5. One-arm
Push-up
6. Kettlebell Swing
alexs sTaTs
35
6'2"
WeigHt 205 lbs
SponSor Reebok
Spartan Race
WebSite epic
hybridtraining.com
Age
HeigHt
75 YeaRs OF M&F
ESS
MUS
WorKoUt
Performed twice
per week.
IVERSA
FirEd Up
There are a
lot of reasons
to train hard,
and this issue
brought em
in spades.
17
SHAUN MADER
edge news
Jeremy Buendia is
the new standard bearer
for guys who like to train for
a muscular and aesthetic
physique. Buendia, 25, won
the Olympia mens physique
contest in las Vegas,
defeating inaugural
champion Mark anthony
Wingson and 16 other
super-buff guys.
Mens physique has had
a transformational impact
on bodybuilding, with the
number of competitors in
this category now often
exceeding those taking
part in old-school
bodybuilding.
The Olympia is the
pinnacle of the sport,
bringing together the most
successful professionals
of the previous 12 months.
Buendia initially competed
as a bodybuilder but
switched to mens physique
in 2012 when the category
was introduced for guys
who like to train for a cover
model body rather than
all-out freaky muscle.
The 5 ft 8 ins tall american,
who weighs 165 lbs (75 kg),
relegated sadik hadzovic
to second place.
Coming off last years
second place, i had one
thing on my mind, and that
was to win, said Buendia.
18
Gary PhilliPs
THe KInG OF
AesTHeTICs
edge ask
the doctor
foot
pain
It isnt a hassle if you
know how to treat and
prevent it.
By John Gallucci
overuse injuries are common among
lifters. Of those, injuries to the feet can
be the most debilitating; foot pain will
negatively affect just about every lift and
keep you from reaching your potential.
Proper technique is the best prevention.
While squatting and deadlifting, pressure
should be felt through your midfoot and
heels, while you push through the outsides
of your feet. If the medial arch in your foot
collapses, it can add stress to the foot,
so arch supports may be appropriate.
Keep loose, too; tightness in your calves
will set you up for pain and injury.
agony
of de-feet
According to a
2010 study in the
American Journal
of Sports Medicine, foot
injuries accounted
for 11% of all reported
injuries in weightlifting men.
roll your
archeS
use a cricket
or tennis ball to
apply pressure
and roll out the
bottom of your feet.
this will break up
adhesions.
uSe
deeptiSSue
calf MaSSage
Good flexibility in
your calf muscles
will lower your
risk of achilles
tendinitis.
20
James farrell
Set up to
lift big
Screw your
feet into the
ground with toes
pointed forwards.
this puts your
feet in a natural
position.
neW!
BALANCED
RECOVERY
Post-workout recovery complex
LACEE KOVACS
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products!
edge Iron
mAIdEn
LETS GET
PHYSICAL
22
@lyndie
greenwood
aGE
31
HEIGHT
5'5"
RESIDENCE
Toronto,
Canada
23
edge inspiration
ReAd UP
Robles is
the author of
Unstoppable:
From Underdog to
Undefeated
(gotham Books).
lEadEr
24
Anthony Robles
on how he
motivates others:
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edge star
power
MeDIeVaL
MUsCLe
Sam HeugHan, the star
of the TV series Outlander,
varies his training to look ready
for a duel. By Ben Radding
26
edge gear
TeCHeD OUT
Upgrade your arsenal with the hottest tech
out right now. By Andrew Gutman
1 TiTin force
shirT sysTem
skulPT aim
1
TITINS GEL
INSErTS CaN bE
frozEN or
hEaTEd for
poST-workouT
ThErapy.
5 blueanT
PumP hD
sPorTbuDs
2
28
5
3
train
build muscle, burn fat, perform better
rob orlando
is throwing his
weight around
in our new
training column.
30
MICHAEL QUIET
GOt
StOnES?
train
hardcore
stone-to-shoulder
Forcefully
extend your
hips, push your belly
out, and roll the
stone up your body
(pictured on previous
page). Take your
hands off the stone
momentarily; allow it
to roll into position on
top of the shoulder.
Catch it there (above),
then stand clear
when you drop it.
the
WorKout
Complete 5 rounds for time of:
eXeRCIse
Stone-to-Shoulder*
RePs
5, 4, 3, 2, 1
Burpee
ROB ORLANDO owns Hybrid Athletics and strongmanwod.com. Follow him on Twitter: @CrossFitRobO
31
train
troubleshooter
Double
DoWN
sAMPle
sIX-PACK
routINe
EXERCISE
SETS
REPS
DaY 1
BLAKE B
32
1012
Hanging
leg raise
1215
1012
standard crunch 3
1215
DaY 2
cable rope
crunch
s i lv i a c o r t e s
if abs are
made in the
kitchen, not the
gym, do i even
need to train
abs as long
as im doing
compound
movements?
ab Wheel
rollout
TrAIn
InSTAnT MUSCLE
MESS-FREE
CHALK
Chalking up your hands
ensures a strong grip, but too
much can make your gym look like
an explosion in a flour mill.
A chalk ball allows you to control
the amount you use better,
and keeps you out of trouble
with the gym management.
By Sean Hyson
HOW TO
USE IT
QUICK TIP
Dont forget to rub
chalk in between your
index finger and your
thumb. Keeping that
area dry prevents sweat
from running down the
top of your hand and
under your palm.
34
magnesium carbonate
(typical gym chalk) encased
in a perforated pouch so
that it contains the chalk
dust until you squeeze it
and actively rub it onto your
hands. You can pick one up
at an outdoor sports store
(wherever rock climbing
gear is sold) or online.
Chalking your hands keeps
them dry and improves your
grip on exercises such as
the deadlift and clean,
where grip strength is often
the limiting factor.
ian spanier
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train
crossfit corner
roPe
WrecKeD
Use this posturally advanced
variation of the rope climb for
a killer midsection to match
your shredded back.
By Nate Forster
natES tiP
Dont have access to
a rope? What about
a pull-up bar and a
towel? Towel pull-ups
are easy to set up and
closely replicate the
demands of
the rope.
WorKouts
36
ian spanier
Rope climbing is An
intense total-body activity, but the
L-sit rope climb is a different, even
more treacherous animal. Kicking
your legs out to form an L with your
body eliminates the use of your
legs, making you rely on pure,
beast-like strength in your hands,
arms, and back. Keeping your legs
parallel to the floor gives you a
burn in your abdominal wall, with
an emphasis on the stubborn
lower third.
Guys who can do pull-ups all day
might not be so put off by ituntil
they get through their first pull or
train
rate my workout
INterVaL
traINING
Vito T. asked us to review
his new cardio routine.
Heres how we fixed it.
By Sean Hyson
d y l a n c o u lt e r
Mountain
cliMBer
Try to keep your
back flat and your
shoulders level
with the floor.
38
a better
cardIo
workout
Vitos old Workout
ExErcisE
rEps
Jumping Jack
30 sec.
Mountain Climber
30 sec.
Burpee
30 sec.
M&F rating: B+
Vitos neW Workout
Jumping Jack
30 sec.
Mountain Climber
20 sec.
Burpee
10 sec.
our adVice
these exercises are great
for getting the heart rate up
and keeping it there, but
the pace youve set for
yourself is going to wear you
out fast. your longest bout of
work should be on the easiest
exercisethe jumping jack
so it acts as active recovery
after the hardest move
(the burpee). Start with the
rep times shown above and
build up the length of your
sets over time.
train
body weight
Leg uP
how to
do it
Bring your
knee to your
elbow on the
same side as you
lower yourself
down. Alternate
sides every rep.
Keep your
core activated
throughout and
do reps in
a controlled
fashion.
body-weight
workout
Why it Works
g r e g f i n e l ly
What it is
39
train
expert advice
CHRIS PIRELLI
40
Filler,
Not FluFF
heres how to apply
filler sets to
your warm-up for a
big bench press.
1
2
perform a warm-up
set on the bench press.
Repeat the series.
Please tell
us what you
think about
Muscle&Fitness
magazine by
taking our
2014
ReadeR
SuRvey
at: muscle-fitness.co.uk
train
born fit
boDY-WEiGHt fAt
bUrninG
Your training questions answered.
By AdAm Bornstein
Can i get
shredded
with
bodyweight
training?
of coursetheyre harder.
With that said, body-weight
training can be a great fat-loss
tool when you pick the right
exercises and keep the rest
periods short to increase the
intensity. Focus on big-muscle
movements like squats, pull-ups,
push-ups, and inverted rows.
(These cause a greater metabolic
disturbance than crunches, for
instance.) In addition, you may
need to train for a little longer to
compensate for the relative lack
of intensity. See the workout
below for an example.
boDY-WEiGHt
GUt bUstEr
CirCUit 1
42
edgar artiga
Hip Thrust*
Push-up
Skater Jump**
Pull-up
DELUXE NUTRITION
built for perfect performance
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45p LY
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VING
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train
PLanK WITH
roW coMbo
QuicK tiP
Try not to crane
your neck to look
up. Keep your head
down to avoid
neck strain.
44
reach Out
Grasp a D-handle
connected to the low
pulley on a cable station
(a band is OK, too).
rOw it
Stay Straight
ian spanier
sTePs
train
strength
46
ComebaCk
Workout
Leg Press
12
470
Wide-stance
Leg Press
450
Leg Press
with Pause*
23
405
dumbbell
Farmers Walk
3 30 sec. Heavy
15
**
Back Extension 4
12
**
Failure
**
Pull-up
M3 studIos
CraZY
strong
TRAIN
training systems
FreestyLing
How to improvise and innovate on training days
By Greg Merritt
In an era of freestyle rap, freestyle
skateboarding and even freestyle running, some gym
rats improvise and innovate their way through their
workouts.
Sometimes its difficult to tell which body part
theyre training, because theyll incorporate work for
other muscles and include unorthodox moves.
You might do just one exercise in a workoutmaybe
15 sets of barbell rows for back and nothing else. You
T-bar row
FreestyLe
BasiCs
This is an advanced training style. You need to
first learn how your muscles react to various
rep schemes and exercises.
Think different. Incorporate innovation
and individuality into your routine.
Change workouts on the fly.
Monitor your pump, strength and energy
throughout each workout to determine
what exercises to do in what manner.
Alter your split to incorporate styles
like circuit training, powerlifting and
high-rep sets.
48
FreestyLe
tiP sHeet
TRAIN
training systems
Freestyle is the anti-routine.
The upside is it wards off boredom,
incorporates variety and can allow you
to determine precisely what works best
for you.
The downside is the potential for
chaos. Workouts can focus so much
on doing something different that you
miss doing what works best. Its a
training system for experienced
gym goers who are both
creative and disciplined.
MicHAel NeveUx
FreestyLe
BaCK WOrKOUt
ExErcisE
Back extension
sEts
4
rEps
15-20
Underhand pull-up
superset with
High-rope pull
10
20
Deadlift
12-6
Rear pulldown
25
T-bar row
10
DONT
RUN ON
EMPTY
You shouldnt work
out on a full stomach.
But an empty one
is just as bad.
By Chris Giblin
sam kaplan
FIT FACT
Peanut butter
and jam as a
snack is the ideal
pre-workout food
due to the carbs
it packs.
52
diet remedy
Whats a good
pre-workout
meal plan?
INSTANT
ENERGY
A smoothie with
carbs from fruits
will provide fuel
for a tough
workout.
53
sam kaplan
EAT
EAT
ChEf IrVINE
Pork ChoPs
& APPlE hAsh
Makes 6 servings
BRINE
Juice of 1 lime
Juice of 1 lemon
Juice of 1 orange
2 tbsp sea salt
1 tbsp fennel seed
2 litres water
PORK CHOPS
ThE
MACros
(PEr sErVING)
calories: 468
Protein: 60 g
Fat: 15 g
carbs: 17 g
andrEw PurcEll
SWeet AnD
SAvoUrY
EAT
dARK
ChoCoLAte
Once the victim of a bad rap,
this superfood is finally getting
its due. By Fred Duncan
CHOCOLATE
CAN
boost nitric oxide,
increase insulin
sensitivity, improve
blood pressure,
and provide key
antioxidants.
PRE-WORKOUT
DARK CHOCOLATE
biTEs
SERVES 2
THE
MACROs
(PER sERViNG)
56
Calories: 588
Protein: 35 g
Fat: 17 g
Carbs: 76 g
sam kaPlan
C4 EXTREME
EXPLOSIVE
ENERGY
PUMPS
ENERGY
*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.
EAT
15-MinUTE fEAsT
MEAT YOUR
MATCH
Vegetarians: this ones
for you. Tempeh is made
from soya beans and
offers all of the nine
essential amino
acids. Try this
meat-free hash
for a healthy
protein fix
any time.
By Jillian
Pacheco
KALE & BEAN
TEMPEH
HAsH
SERVES 1
THE
MACROs
(PER sERVING)
58
Calories: 444
Protein: 42 g
Fat: 15 g
Carbs: 38 g
FIT FACT
Tempeh is a
fermented food, so
its carbs are easily
digestible and
wont cause wind
and bloating.
sam kaPlan
115 g tempeh
6 tbsp liquid egg whites
40 g orange pepper
70 g chopped kale
40 g chopped onion
65 g black beans
1 tbsp, roasted milled flaxseed
Hot sauce (to taste)
EAT
1 food, 5 ways
PUMPKIN
With protein-rich seeds and nutrient-dense
flesh, this versatile squash builds muscle.
By Alanna Cabrero
Have It
Roasted
Peel a medium
culinary
pumpkin (small
ones used for
cooking, not
jack-olanterns),
remove its
seeds and cut
into chunks. Top
with chopped
shallots, olive
oil, and spices.
Roast in oven at
200/Gas mark 6
for 45 minutes.
Season and
roast seeds
until golden
brown.
60
make a
PuRe
Remove the stem,
slice pumpkin
in half, and
roast at 200/
Gas mark 6 for
30 minutes or
until the skin
is tender. Let
cool for an hour,
scoop out the
insides, and
blend until
smooth.
Use pumpkin
pure for the next
three recipes.
3
COOk a
souP
Cook 2 tbsp
red curry
paste, 980 ml
vegetable stock,
1.3 kg pumpkin
pure, and 1 tin
of coconut milk,
reserving a
tablespoon,
until soup
bubbles.
Add leftover
coconut milk,
sliced
red chili pepper,
and coriander.
Cook for
three minutes.
Top with
roasted seeds.
mIx IntO
Pancakes
Whisk 275 g
pumpkin pure
with protein
pancake mix.
Add a whisked
egg for extra
protein. Pour
-cup-size
pancakes.
Once cooked,
drizzle with
maple syrup
and sprinkle
on toasted
pumpkin
seeds.
5
add tO
Pasta
Preheat an oven to
230/Gas mark 8.
Whisk 480 ml
skimmed milk with
2 tbsp wholemeal
flour for
5 minutes until
thick. Stir in
170 g reduced-fat
cheese, 275 g
pumpkin pure,
1 tbsp Dijon mustard,
garlic, nutmeg, and
cook a bit more.
Pour sauce over
cooked wholemeal
pasta, sprinkle with
bread crumbs, and
place in oven for
25 minutes.
alamy
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MAKES SIX COOKIES
YOULL NEED
50 g hazelnut butter
30 g pea protein powder
2 0 g vanilla whey
protein powder
35 g ground almonds
55 ml almond milk
2 5 g granulated stevia
(or coconut sugar)
2 0 g dark chocolate
chips
Calories
THE MACROS
(per cookie):
ProTeiN
PREPARATION
1. Mix all the ingredients
CarBs
FaT
147 10 G 6 G 11 G
MUSCLE & FitNESS
61
ANNA SWARD
EAT
Gaspari Nutrition UK
@GaspariUK
LUKE SANDOE
Gaspari UK Athlete
SECRETS OF THE
DRAGON
During his short life, Bruce Lee achieveD
total mastery of his minD, boDy, anD
movement. in an exclusive interview with
his Daughter, we learn the keys to
his successiDeas you can apply right now
to channel your own inner Dragon.
by Eric Velazquez
64
65
When We
think of
achievements
in strength,
66
lesson 1
e d o c p e l e / r e t n a lt d , u s a
PHYSICALISE
YOUR
PHILOSOPHY
MY FATHER
PHYSICALISED IDEAS
SUCH AS ADAPTABILITY,
PLIABILITY, FREEDOM,
EFFICIEnCY, AnD
InSTInCT.
SHAnnOn LEE
67
B Ru C
E LEE
lesson 2
THERE ARE
NO LITTLE
THINGS
MOST TRAINING
INjuRIES are the result
of overuse. neglect, or
both. Lee wasnt immune
to this danger. Bullish
about and possessive of
his training time, Lee would
often dive into his work
outs at full speed, doing
things that most of us mere
mortals would dismiss as
CGI. But a severe back
injury during a heavy set
of good mornings in 1970
would alter that process
for Lee.
My father injured his
back by not warming up
properly, Shannon says.
He became a big advocate
of warming up after that.
He definitely believed in
rest and giving his body
recovery time.
Not even elite athletes
are immune to the limit
ations of the human body.
Warming up is critical for
performance and safety.
Spend five to 10 minutes
doing a progressive,
dynamic warmup prior
to every workout. This
increases heart rate,
lubricates joints, and
excites your nervous
system for the work ahead.
Proper rest should also be
observed to maximise
recovery and adaptation.
68
dragon age
Bears play dead
when they see
Chuck Norris, but
that didnt stop
Bruce Lee from
kicking his ass in
1972s The Way
of the Dragon.
lesson 4
test YOur
LiMits
lesson 3
wOrK tOwards
artLessness
Bruce Lee BeLieved in
three stages of cultivation
with regard to martial artsthe
primitive stage, the stage of art,
and the stage of artlessness.
The third stage, Shannon
admits, is elusive but it should
always be the goal.
I think the thing that I think
about the most when I consider
my fathers philosophies is
attaining that third stage of
performance where you no
longer have to think about what
youre doing; youve worked
long and hard enough to be able
to have your body respond
when you want it without your
accept
what is
usefuL,
reject
what is
useLess.
MUSCLE & FitnESS
69
e lee
lesson 5
TraIn as an IndIvIdual
In our daIly lIves, there are so
many voicesso much informationto filter
through. Ultimately, you must decide what
is worth listening to.
My father was a rather active guy and
he was often engaged in something, if
not physically, then mentally, Shannon
says. But the truth of the matter is he had
some hard lessons as far as slowing down
was concerned, such as when he hurt his
back. But conversely he accomplished an
70
blinding
speed
Bruce Lees
athleticism was
so incredible it
was hard to do it
justice on film.
Filmmakers
often slowed
down the
frame rate so
audiences could
fully appreciate
what he was
doing.
f o t o s in t er n at i o n a l /g e t t y im ag e s; e v er e t t c o l l ec t i o n
B ru C
AVAILABLE AT
@pharmafreak
like us
pharmafreak
follow
OGRESSIVE
R
P
,
S
M
Y
G
E
R
O
HARD C
ION STORES &
SPORTS NUTRITE RETAILERS
LEADING ONLIN
@pharmafreak
Use PharmaFreak products in conjunction with exercise and sensible diet to achieve optimal results.
PHARMAFREAK.COM
Overall Strength
This is Lees foundational routine. He based it on the
routines he read in magazines like Muscle & Fitness
but scaled back the volume so as not to build more
muscle than he needed for his martial arts.
ExErcisE
sEts
rEps
812
Barbell Curl
8-12
Behind-the-neck Press
8-12
Upright Row
8-12
Barbell Squat
12-20
Barbell Row
8-12
8-12
Barbell Pullover
8-12
ExErcisE
72
sEts
rEps
Squat
10
Concentration Curl
Weighted Push-up
10
8
Barbell Curl
One-arm Overhead
Dumbbell Extension
6-8
Dumbbell Rotation
To failure
To failure
To failure
Sit-up
12
Calf Raise
20
lesson 6
Listen
O DY B
& B
U
IN
D
G
FIT
WEIDERMAILORDER.COM
TM
HOW TO ORDER
GO ONLINE: weidermailorder.com/sixpackbags
TELEpHONE: 01423 877 052
Shannon Lee is
the president of the
Bruce Lee Foundation,
a public-benefit corporation that seeks to
preserve, perpetuate,
and disseminate her
father's life example,
philosophies, and Jeet
Kune Do. When shes
not serving the foundation, she is a producer,
actress, practised
martial artist, and
mother. She was Bruce
Lees only daughter.
Seated
cable row
Lean forwards
a bit at the
beginning of the
rep to put a
stretch on your
lats. Then move
your torso back
to vertical as
you row the
handle to your
sternum. Hold
for a second in
the contracted
position.
76
E
R
O
M
NO
d
a
b
S
T
U
O
K
R
WO
o
t
s
t
e
s
r
o
e
t
r
a
c
U
i
o
d
y
n
i
t
a
e
h
s
U
w
n
e
e
t
h
a
t
p
i
d
anticable of, an raining
cap ise yoUr t sUlts
e dgar artiga
m
r
o
t
m
s
U
U
c
im
x
hs by e
p
a
a
r
g
o
t
m
r y gentilcore // pho
fo
y ton
b
77
DeaDlift Retract
one-arm
dumbbell row
ULA
FORM
IndIcator SetS
80
70%
X 350 LBS
245 LBS
Cluster sets
Goblet
bulGarian
split squat
After youve done that third indicator set to failure, youll perform
cluster sets, as prescribed below.
Clusters are a variation of the
rest-pause method: you take a heavy
weight and do one rep, rest briefly
and do another, and continue until
youve done a cluster of reps. This
approach allows you to lift a heavier
weight for more total reps than you
typically could, and it ensures that
youre fresh enough on each rep that
your technique is at its sharpest.
The load you use on these clusters
is determined by the all-out set
you just did. For every rep you got
above the prescribed number,
youll add 2.5% to the load and do
three to five single reps with 30 to
45 seconds rest in between them.
(See the Formula sidebars for a
practical example.)
In other words, the more reps you
do on the final indicator set, the
heavier you can go on the cluster
sets and the more challenging your
workout will be. The reverse is also
true, so if youre not feeling up to
hard training, you wont get many
reps on the last indicator set and
therefore wont have to go heavy on
the clusters. Every workout can now
be tailored to your capabilities at
that exact moment. You now hold
the keys to a lifetime of productive
workouts.
ULA
FORM
Let the number of reps you performed on the final indicator set determine the
weight you use for the cluster sets. For each rep you got above eight, add 2.5%
to the percentage of your max. So if you performed 10 reps, the next weight youll
load will be 263 pounds (75% of 350; because 2.5% x two extra reps = 5%).
BEST
DEADLIFT
AMOUNT
Now do three to five sets of oNe rep, restiNg 30 to 45 secoNds betweeN each rep.
oN the other haNd, if you could barely maNage eight reps iN your fiNal iNdicator set,
perform three to five sets of oNe with the same load (70%).
82
PUT MUSCLE
ON YOUR BONES!
PHOSPHATIDIC ACID (PA) IN SCIENTIFICALLY VALIDATED DOSE! ENHANCES LEAN MUSCLE AND STRENGTH GAINS BY ACTIVATING MTOR SIGNALING.
/scitecuk
@teamscitec
/thescitectV
workout
Day I
EXERCISE
SETS
REPS
3
3
8 (each leg)
10
3
3
12
20
PAllof
Press
Attach a
D-handle to a
cable pulley
set at shoulder
level. Stand
sideways to
the machine
and hold the
handle in front
of your chest.
Press the
handle in front
of your chest.
The cable will
try to twist
your torso
towards its
originresist.
Day II
EXERCISE
SETS
1 Bench Press
(or overhead press)
2a Seated Cable Row
2B One-arm Dumbbell
Bench Press
REPS
10
3 8 (each arm)
**AMAN
50
Day III
EXERCISE
SETS
REPS
2a Dumbbell
Reverse Lunge
2B Pallof Press
3 8 (each leg)
3 10 (each side)
2
2
10
10
Each week, the percentage of your max and the number of reps
you perform will change.
essio
progr
84
Week 1
Week 2
Week 3
Week 4
3 sEts, 8 rEps
with 70%,
thEn 35 sEts
of 1
3 sEts, 5 rEps
with 75%,
thEn 35 sEts
of 1
3 sEts, 3 rEps
with 80%,
thEn 3 sEts
of 1
3 sEts, 1 rEp
with 85%,
thEn 2 sEts
of 1
Scan me
WORTH
9.75
MuscleFood Fans Include:
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WFC.POTW founder
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Bodybuilder Extraordinaire/
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HEALTHy
cHeats
WRITTEN By
PHOTOGRAPHS By
peanut bu
tter
and cranb
erry
torte
86
turkey
wellington
THE
brussels, bacon,
burst tomato, and
feta salad
SERVES 4
Turkey
WellingTon
88
WeLLinGton
directions
dUXeLLe (FiLLinG)
tenderLoin
sAUce
inGredients
1 tsp grapeseed oil
20 g bacon, finely
chopped
40 g onion, finely
chopped
140 g mushrooms,
finely chopped
2 tbsp unsalted
butter
1 tsp thyme, finely
chopped
1 tbsp parsley
Salt and pepper to
season
450-675 g turkey
tenderloin
1 sheet puff pastry
2 egg whites,
beaten
475 ml low-salt
chicken stock*
1 tbsp parsley,
finely chopped*
1 tsp thyme, finely
chopped*
1 tsp tarragon,
finely chopped*
1 tsp garlic*
1 tbsp unsalted
butter, whisked*
Starch and vegetable of choice
*sauce ingredients
89
SERVES 4
BRuSSElS,
BacoN,
BuRST
TomaTo, aND
fETa SalaD
90
DIREcTIoNS
Bring oil to a simmer in a pan over mediumhigh heat, then add tomatoes, tossing and
cooking until skins burst. Once burst,
remove from heat and hold for salad.
Next, bring 1.5 litres salted water to a boil,
then add leaves and stir, cooking for
1-2 minutes. Once cooked, remove from
water and allow to air cool.
In a food processor combine dried
cranberries, vinegar, salt, and mustard,
then pure. Slowly add oil. Once blended,
taste and season, then remove.
To finish salad, mix all ingredients in large
bowl, add 120 ml dressing and toss well to
coat salad. Remove and serve.
INGREDIENTS
3 tbsp olive oil
180 g cherry
tomatoes
175 g Brussels
sprouts leaves
30 g dried
cranberries,
soaked in hot
water and drained
50 ml white
balsamic vinegar
1 tsp sea salt
1 tbsp Dijon
mustard
40 g red onion,
julienned
75 ml 80/20 blended oil/grapeseed oil
150 g feta, crumbled
80 g bacon,
julienned
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Sweet Potato
Crab
Salad
with Mint, toMatoeS, Feta,
Sweet Potato Vinaigrette
SERVES 4
ingredientS
60 g cucumbers,
diced*
1 tbsp feta*
120 ml white
balsamic vinegar*
115 g sweet potato
pure*
1 tbsp Sriracha
or Thai chilli
paste*
112 tbsp honey*
direCtionS
SERVES 4
Filling
92
ingredientS
150 g crushed
digestive biscuits
80 g butter
600 ml whole milk
1
4 tsp salt
6 large egg yolks
110 g firmly packed
light brown sugar
6 tsp plain flour
250 g creamy
peanut butter, all
natural
1 tsp vanilla
115 g 70% dark
chocolate, finely
chopped
75 g (4 tbsp)
unsalted butter, cut
into small pieces
1 tbsp honey
3 tbsp cranberry
pure
94
PART 3
COMPLETE THE TRANSFORMATION
OF YOUR TROPHY BODY PARTS
WITH THE FINAL PART OF
NICK MITCHELLS KILLER
CHEST AND ARMS PROGRAMME.
By Matt Turner /// Photography by Christopher Bailey
MUSCLE & FITNESS
95
MONTH THREE
ScHEduliNg
96
caRdiO
TEMpO
WEigHT
diET
WORKOUTS
16-18: DROP SETS
45O INCLINE
DUMBBELL CURL
INTO INCLINE
HAMMER CURL
30 incline cable
chest press
Multi-grip flat
bench press**
Arms-behind-head
flat bench flye***
TEmPo
sETs
rEPs
rEsT
Perform regular
incline dumbbell curls
and then, when you
hit failure, shake the
arms out for a few
seconds and resume
the incline curl
position but this time
using a hammer grip
(thumbs pointing
upwards).
3011
3*
1 mins
3010
2 mins
3010
12
1 min
Peak stretch/
contraction flat bench
dumbbell press
2010
12-15
1 min
Superset with
ARMS
ExErcisE
Barbell
preacher curl
TEmPo
sETs
rEPs
rEsT
3010
3*
45 secs
3010
3*
75 secs
3010
10**
45 secs
10**
75 secs
12***
20 secs
3110
12***
20 secs
3011
2****
10
1 mins
Superset with
Close-grip
bench press
45o incline
dumbbell curl
into incline
hammer curl
Superset with
Superset with
Seated overhead
cable French press
and
98
DECLINE
EZ-BAR
EXTENSION
INTO CLOSEGRIP DECLINE
EZ-BAR
PRESS
Just like the
incline dumbbell
curl into hammer
curl, after hitting
failure in the
triceps extension
position, pull the
bar on to your
chest, rest a few
seconds, and
then resume with
a standard
close-grip press.
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LYING UNDERHAND
CABLE CURL
Lie back on the floor or
a flat bench and grasp
a low cable pulley with
both hands using an
underhand grip. Keeping
your upper arms close
to your body curl the bar
slowly towards your
chest.
SEATED
OVERHEAD CABLE
FRENCH PRESS
The key here is to
ensure your elbows
dont start pulling
towards the floor. Keep
them pointing to the
ceiling at all times.
100
SUPER HD
SEE YOURSELF IN
HIGH-DEF
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MOOD
*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.
Products to be used with a diet and training programme
102
ARMS-BEHIND-THE-HEAD FLAT
BENCH FLYE
WORKOUTS 19-20:
HIGH INTENSITY
Perform each of these workouts twice, five days
apart, training chest on one day and arms on another
PEAK STRETCH/
CONTRACTION FLAT
BENCH DUMBBELL
PRESS
CHEST
ExErcisE
TEmPo
sETs
2
2
1
rEPs
rEsT
8-10 1 mins
10*
1 mins
12** 12 mins
ARMS
ExErcisE
Single-arm dumbbell
spider curl
TEmPo
sETs
rEPs
rEsT
3011
10*
1 min
4010
12-15*
1 min
3111
12*
1 min
3011
10*
1 mins
3010
8***
1 min
3011
Superset with
Flat dumbbell
triceps extension
Shallow incline
hammer curl
Superset with
Incline EZ-bar
triceps extension**
Seated alternate
dumbbell curl
Superset with
Decline cable
triceps extension
10**** 1 mins
103
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107
108
DIVERSITY
OF ACTIVITY
sTeve boyle
SETTING YOUR
INTERVALS
THE PHosPHagEn
CrEaTinE ConnECTion
109
WORKOUTS
WORKOUT VOLUME
110
track
option
time
option
DiStance
option
30-30
option
Work: reSt
ratio
1
3
10
6
20 yd.
40 yd.
1:1*
1:2**
100 yd.
1:3***
DaY SprintS
time
recoverY
1
3
10
6
10 sec.
15 sec.
10 sec.
30 sec.
25 sec.
75 sec.
SprintS
5
DiStance
recoverY
100 yd.
2-3 min.
SprintS
68
time
30 sec.
recoverY
30 sec.
RESEARCH & DEVELOPMENT
SX-7
MUSCLETECH
MUSCLETECH.UK. COM
01782 281222
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SUPPLEMENT
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iovascular
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112
UK and USA
From the
of:
Science Editors
.co.uk
muscle-fitness
114
THE WRATH OF
THOR
Game of Thrones sTar Hafr Bjrnsson was
crowned europes sTronGesT man and fellow
Icelander BenedIkT maGnsson Broke The deadlIfT
world record on a maGIcal day of muscle
By Ben Kenyon/Additional reporting by John Plummer and Brad Ward
Photography by Christopher Bailey
MUSCLE & FitnESS
115
THE GIANTS
EUROPES
STRONGEST MAN
116
Martin
Wildauer
age:
26
country:
austria
WeigHt:
145 kg / 320 Lb
favourite event:
DeaDLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
436 kg
Johannes
rsJ
age:
29
country:
sWeDen
WeigHt:
158 kg / 348 Lb
favourite event:
DeaDLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
420 kg
Mark
Felix
age:
48
country:
grenaDa/engLanD
WeigHt:
144 kg / 318 Lb
favourite event:
DeaDLift
HeigHt:
193 cm / 6 ft 4 in
Heaviest Lift:
420 kg
krzysztoF
radzikoWski
age:
33
country:
PoLanD
WeigHt:
145 kg / 320 Lb
favourite event:
DeaDLift
HeigHt:
187 cm / 6 ft 1.5 in
Heaviest Lift:
430 kg
GrahaM
hicks
age:
28
country:
engLanD
WeigHt:
130 kg / 280 Lb
favourite event:
Log Lift
HeigHt:
178 cm / 5 ft 10 in
Heaviest Lift:
205 kg
Mikhail
koklyaev
age:
35
country:
russia
WeigHt:
160 kg / 350 Lb
favourite event:
snatcH
HeigHt:
193 cm / 6 ft 4 in
Heaviest Lift:
210 kg
eddie
hall
deadLift comPetition
Brian Shaw
Age:
32
190 kg / 409 lb
cm / 6 ft 8 in
Country: USA
FAvourite event: Deadlift
heAvieSt LiFt: 513 kg (partial deadlift)
Weight:
height: 203
age:
26
country:
engLand
WeigHt:
170 kg / 375 Lb
favourite event:
deadLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
445 kg
vytautas
lalas
age:
32
country:
LitHuania/ireLand
WeigHt:
145 kg / 320 Lb
favourite event:
deadLift
HeigHt:
178 cm / 5 ft 10 in
Heaviest Lift:
420 kg
Andy Bolton
Age:
44
160 kg / 350 lb
183 cm / 6 ft
Country: England
FAvourite event: Deadlift
heAvieSt LiFt: 457.5 kg
Weight:
laurence
shahlaei
age:
31
country:
engLand
WeigHt:
140 kg / 309 Lb
favourite event:
deadLift
HeigHt:
189 cm / 6 ft 2.5 in
Heaviest Lift:
436 kg
hafr (thor)
Bjrnsson
age:
25
country:
iceLand
WeigHt:
180 kg / 397 Lb
favourite event:
deadLift
HeigHt:
206 cm / 6 ft 9 in
Heaviest Lift:
420 kg
height:
Benedikt Magnsson
Age: 31
172 kg / 379 lb
183 cm / 6 ft
Country: Iceland
FAvourite event: Deadlift
heAvieSt LiFt: 461 kg
Weight:
height:
117
deadlift world
record broken!
Could anyone beat the magical 460 kg
mark to record the biggest deadlift of
all time? That was the big question.
To put it in context, 460 kg is eleven
20 kg plates each side plus the bar, or
the weight of a horse.
The three guest lifters were
expected to duke it out. Leeds man
Andy Bolton, the first man to deadlift
1,000 lbs in competition, was keen to
put on a show in front of his home
crowd. But American two-time
Worlds Strongest Man Brian Shaw
and Icelands Benedikt Magnsson,
holder of the strongman world record
at 445 kg and the powerlifting world
record at 460 kg, were major threats.
The contest was held under strongman rules, which permit straps,
hitching and suits.
There was bad news just before the
start when Shaw tweaked an injury
while warming up and withdrew.
The competition opened at 400 kg
which is a ridiculously heavy weight
for starters, yet remarkably all
12 lifters except Russian Mikhail
Koklyaev pulled it.
The weight increased to 420 kg,
which did for Polands Krzysztof
Radzikowski, Englands Graham
Hicks and Irish-based Lithuanian
Vytautus Lalas, who tore his hamstring, ruling him out of the entire
contest. Lalas had been runner-up to
Savickas the previous two years and
was one of the favourites to win.
Eddie Hall is interviewed
while holding 435 kg aloft
118
RecoRds GaloRe
Andy Bolton
opens with
400 kg
A crowd
favourite
119
YOKE
Darren Sadler says:
THORS
HAMMER
Colin Bryce (right) assesses the challenge
It Is basIcally a
test of how long
the athletes can
hold the hammer
straIght out In
front of them
before theIr
shoulders blow."
Sadler says:
GIANT
DUMBBELL
Sadler says:
123
ATLAS
STONES
Sadler says:
124
Ben
Pakulski
IFBB PRO
WWW.SCITECNUTRITION.COM
For retail enquiries please contact us on: 0127 987 4631
/scitecuk
@teamscitec
/thescitectV
LOADING
RACE
Sadler says:
FINAL POSITIONS
1. Hafr Bjrnsson (Iceland):
33 points
2. Johannes rsj (Sweden):
26.5 points
3. Graham Hicks (England):
23 points
4. Krzysztof Radzikowski
(Poland): 17.5 points
5. Mark Felix (England):
15 points
6. Martin Wildauer (Austria):
11.5 points
7. Eddie Hall (England):
9 points
8. Laurence Shahlaei (England):
7.5 points
126
128
Whether youre
a Weightlifting
lightWeight or
a musCle-Clad
mountain, at some
point you will have hit
a brick wall in your
training. No matter
how hard you work at
the gym, your muscles
refuse to grow. PB lifts
dry up and that extra
plate on the leg press
just wont budge.
Hitting a plateau
is often a sign your
body has adapted to
a training regime or
workout and needs
the short, sharp shock
of change to smash
through the deadlock.
While there are many
techniques and
methods to overcome
these sticking points,
one plateau-busting
secret weapon thats
received a lot of
attention in recent
years is elasticated
resistance bands.
129
BENCH PRESS,
DEADLIFT, SQUAT,
BARBELL ROW: 5 X 5
Banded squat
130
Deadlift
Resistance
bands build
stRength
and muscle
betteR than
fRee weights
alone
Banded pull-up
PULL-UPS: RESISTANCE
AND ASSISTANCE
Resistance bands work incredibly
well with pull-ups. Not only can
they be used to offer more resistance, they can also offer assistance. By placing the band around
the top of the bar and then your
feet (or knees), you can perform
strict pull-ups or even effective
drop sets.
131
The calves and biceps are often cited as stubborn body parts some
people find hard to grow. This could be for a number of reasons, but
one of the most likely is that they are using the same movement,
same weight and same rep/set scheme over and over again.
Therefore, they never give their muscles the necessary stimulus
to adapt and grow.
Using bands to manipulate the muscles strength curve can offer
a different stimulus. This same principle applies to lateral raises,
too. While the deltoid, arguably, is less stubborn than the calves
and biceps, performing a lateral raise with a dumbbell and resistance band does offer a completely different stimulus to all three
heads of the delts.
resistance training can increase performance-related parameters such as rate
of force development.
Researchers took 20 men with training
experience and had them perform a
free-weight back squat with and without
elastic bands. They found that rate of
force development was significantly
greater with the use of bands and
concluded: There may be benefits to
performing squats with elastic bands
in terms of rate of force development.
Practitioners concerned with improving
rate of force development may want to
consider incorporating this easily
implemented training variation.
Equipped with this knowledge, and
some elasticated rubber, you now have
another tool in your training arsenal
ready to overcome plateaus when
they arise.
As a final thought, remember that
bands are incredibly versatile and can
be used to train far more functionally than
conventional weight training could ever
allow. So, while the following band resisted
exercises may offer some guidance and
ideas, embrace their versatility and mix
things up by finding new ways to add
progressive resistance, challenge the
strength curve of your muscle groups
and ultimately load your body above its
habitual level in new ways.
Ross EdglEy
132
Combining
bands with
Compound
exerCises
improves both
strength and
power
Hamstring curl
Calf raise
Wednesday:
baCk and biCeps
Monday:
Tuesday:
134
Thursday:
rest day
Friday:
saTurday:
sunday:
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136
bil l d i o dat o
Greens minimise
acidity or promote
alkalinity
Acidity is one of those topics that has
been hijacked by people with little or
no expertise in nutrition. Without
going into too much detail (see my
previous article The Alkaline Diet
in M&F October* for more info), the
i ta n i s t o c k / a l a m y
AnythinG thAt
increAses your
Green veG intAke
is A Good thinG.
137
greens detoxIfy
the body
Ive been saying this for years: any
claim that a product detoxes the
body should be a huge neon warning
sign. Unless you have a problem
with your liver or some other organ
in which case you should see a
138
greens boost
ImmunIty
Again, this comes down to whether
your current diet is up to scratch. If
it isnt, a greens product could pick
up the slack and protect your
immunity from decline to some
extent. However, this depends on
the quality of the formulation of the
greens product.
If youre worried about your
immunity, focus on your whey protein,
vitamin C and zinc intake, improve the
IngredIents
So, greens products will probably
only have a mild effect if your diet is
in check. But most peoples diets arent
ideal and actually, having perused the
ingredients lists of these products, a
good number are potentially quite
useful.
The main ingredients are usually
spirulina, beetroot, barley, berries,
chlorella, certain vegetables, chlorophyll and often pre- and probiotics.
spIrulIna
The big claim here is that its high in
protein and good for immunity. In
fact, spirulina does have an impressive
concentration of protein for something
that doesnt come from animals. In
its dehydrated form, it contains up to
70% protein, along with a variety of
RESEARC H & DEVELOPMENT
NUTRITION
FOREVER
SNEAK
PREVIEW
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Beetroot Powder
This is one of those foods that actually
warrants the name superfood. It
contains natural nitrates that boost
nitric oxide and can improve health
and performance. Beyond that, it
contains betaine, which has been
shown in recent studies to improve
both hydration and performance in the
gym. Beetroot has also been shown to
140
Barley
Like spirulina, the advantages
to eating barley depend on the dosage.
If only a small amount is present then
only a mild benefit can be expected.
However, it is fat-free, reasonably high
in fibre, and is likely to support a good
gut bacteria profile.
Berries
Berries are often seen as one of the
highest-profile superfoods and some
greens products include a number
of berries. But not all berries are
created equal.
Most have strong research to support
their effects on improving blood
pressure, antioxidant function, causing
more moderate and prolonged insulin
spikes, decreasing inflammation and
even having a positive influence
on some anabolic and catabolic
pathways.
Chlorella
More research is needed, but there are
several studies that suggest chlorella
has a number of positive effects. It
seems to have antioxidant properties
and its high lutein concentrations make
it a potential promoter of heart and eye
health. However, there are better
sources of this nutrient available from
a good diet and other supplements,
so again, your core diet dictates how
useful this can be.
VegetaBles
Anything that increases your green or
bright-coloured vegetable intake is a
good thing. The best greens products
will contain veg like spinach, cruciferous
vegetables (such as broccoli, cauliflower
RobeRt Reiff
KEY INGREDIENTS
The effectiveness of a greens product
will depend on the quality of your diet
what it lacks and what you already
eatbut any good greens product
will include a mix of the following:
Berry powderespecially
blackberry, blueberry, strawberry,
loganberry, cranberry and
grape seed
Cruciferous vegetable powder
broccoli, cauliflower and
sprouts, etc.
Beetroot powder
Apple
Prebioticsfructo-oligosaccharide
and galacto-oligosaccharide
Green tea
Ginseng
Other IngredIents
Greens products can include dozens
of other ingredients, and we cant
cover them all here, but I would like
to quickly mention a few of them.
Prebioticslike fructo-oligosaccharides and galacto-oligosaccharides
have beneficial effects on gut bacteria
and therefore aid the body in a number
of ways.
COnClusIOn
How effective a greens product will
be substantially depends on the quality
of your diet and whether you eat a good
variety of foods. Intelligently formulated greens can provide some degree
142
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144
By Brad Ward
PhotograPhy By ChristOpher Bailey
MUSCLE & FitnESS
145
146
EVERYONE THATS
IN THE KNOW
UNDERSTANDS
THAT THIS IS WHAT
GETS THE GAINS
1 Photos and quotes are of members of Team BPI who have received complimentarty products for their testimonial.
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THe DeDicaTion
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148
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VICTOR CRUZ
MUS
& FIT
PRES
T
OFFENSIVE PLAYERS
wide receiver
new york giants
CALVIN JOHNSON
wide receiver
detroit lions
ADRIAN PETERSON
running back
minnesota vikings
20
N
STRE
TE
CLE
NESS
ENTS
E
14
L
DEFENSIVE PLAYERS
GERALD McCOY
defensive tackle
tampa bay buccaneers
J.J. WAtt
defensive end
houston texans
EARL thOMAs
free safety
seattle seahawks
NGTH
AM
153
SPOTLIGHT
CAM
NEWTON
Quarter back | carolina panthers
HeigHt
6'5"
WeigHt
245 lbs
YeARs PRo
4
nfl first
newton became
the first player in
history to post
10,000 yards
passing, 1,000
yards rushing,
50 touchdown
passes, and
25 rushing
touchdowns in
his first three
years.
train like
newton
eXerCiSe
rePS
abdominals
Two-kettlebell
Power Pull
One-kettlebell
Single-leg Squat
Single-arm Dumbbell
Bench Press
TRX Inverted Row
Single-leg Banded
Good Morning
4-6
58
6-10
10-15
6-10
jim dedmon/CorbiS
adrian
Peterson
Running Back
Vikings
HeiGHt 6'1"
weiGHt 217 lbs
note Has
amassed over
10,000 yards
rushing in
seven years.
154
matt Forte
Running Back
Bears
HeiGHt 6'2"
weiGHt 218 lbs
note A model
of consistency,
Forte averaged
1,111 yards
rushing through
six seasons.
Victor Cruz
Wide Receiver
Giants
HeiGHt 6'
weiGHt 204 lbs
note Through
four NFL
seasons, Cruz
averages a
hefty 15 yards
per catch.
Calvin
johnson
Wide Receiver
Lions
HeiGHt 6'5"
weiGHt 236 lbs
note The NFLs
best receiver
has a 42-inch
vertical and 4.35
40-yard dash.
Vernon davis
Tight End
49ers
HeiGHt 6'3"
weiGHt 250 lbs
note Huge, fast,
and agile, Davis
has a 4.38
40-yard dash
and a 10'8"
broad jump.
branden
albert
Tackle Dolphins
HeiGHt 6'5"
weiGHt 310 lbs
note Paved the
way for Kansas
City Chiefs potent ground attack,
earning Pro Bowl
honours in 2013.
tyron Smith
Tackle
Cowboys
HeiGHt 6'5"
weiGHt 318 lbs
note Allowed
just one sack
en route to a
Pro Bowl bid
after the 2013
season.
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Golden boy
in 2010,
Mangold was
the highestpaid centre
in the NfL.
sPOtLigHt
NICK
MANGOLD
centre | neW york jets
HEigHt
6'4"
WEigHt
315 lBs
YEars PrO
9
After eight
TRAIN LIKE
MANGOLD
a typical heavy upper-body routine.
EXERCISE
SETS
REPS
UPPer-BODY WOrKOUt
Bench Press
Floor Press
seated Cable Row
5
3
4
5
5
515
4
3
1020
812
3
3
3
1020
815
815
SUPERSET WITH
Face Pull
Lat Pulldown
SUPERSET WITH
Barbell shrug
Hammer Curl
triceps Pushdown
getty images
OFFENCE (cont.)
DEFENCE
Louis
Vasquez
Jared
Allen
Guard
Broncos
HEIGHT 6'5"
WEIGHT 335 lbs
NOTE Hit 39 reps
in the 225
bench test; no
sacks allowed
in 2013.
156
Logan
Mankins
Guard
Patriots
HEIGHT 6'4"
WEIGHT 308 lbs
NOTE Ten-year vet
and 6-time Pro
Bowler played
through an ACL
tear in 2011.
Defensive End
Bears
HEIGHT 6'6"
WEIGHT 270 lbs
NOTE The
five-time Pro
Bowler has
tallied 128
career sacks.
J.J. Watt
Defensive End
Texans
HEIGHT 6'5"
WEIGHT 289 lbs
NOTE Had 20
sacks in 2012;
hit 34 reps in the
225 bench;
posted a 59inch box jump.
Stephen
Paea
Defensive Tackle
Bears
HEIGHT 6'1"
WEIGHT 300 lbs
NOTE In 2011,
Paea did 49
reps in the
225-lb bench
press test.
Gerald
McCoy
Defensive Tackle
Buccaneers
HEIGHT 6'4"
WEIGHT 300 lbs
NOTE 50 tackles
and 9 sacks in
2013; named
best DT by Pro
Football Focus.
Luke
Kuechly
Linebacker
Panthers
HEIGHT 6'3"
WEIGHT 238 lbs
NOTE Posted
an astounding
320 tackles
through two
pro seasons.
BURFICT sToRm
The leagues
leading tackler at
just 24 years old,
its hard to say
where Burficts
ceiling might be.
SPOTLIGHT
Vontaze
burfict
linebacker | cincinnati bengals
HeigHt
6'1"
WeigHt
248 lbs
YeARs PRo
3
vonTaze BurficT
is a walking testament to the
virtue of persistence. After
going undrafted in 2012,
Burfict exploded during his
second season with the
Bengals, making a leagueleading 171 tackles en route to
his first Pro Bowl appearance.
To continue his reign as the
leagues top defensive playmaker, Burfict has been
training virtually nonstop.
My training style is
aggressive and I try to wear
my body out in the off-season
just as if it were a game,
says Burfict. In the mornings
I run a mile, go in the sauna,
eat breakfast, do linebacker
drills on the field, lift weights.
Most important for Cincinnati
fans, Burfict knows that a
repeat performance wont
happen on its own. Every
game is a new game,
he says. Watch me this
season and youll see
dedication.
TRAIN LIKE
BURFICT
Designed by Bengals strength and
conditioning coach Chip morton.
EXERCISE
LoWer-BoDY WorKouT
Barbell/
Dumbbell Snatch*
3
3
2 min.
Squat
5
5
2 min.
One-leg Kettlebell RDL 2
8**
1 min.
Kettlebell Step-up***
3
8** 30 sec.
Slideboard Leg Curl
3
8
30 sec.
One-leg Dumbbell Calf
Raise from Block
3
10** 30 sec.
*Use a barbell, safety bar, Pit Shark machine,
or two kettlebells.
**Each side.***Hold a kettlebell in each hand.
MARk bARRoso
sPeCiAlists
Adrian
Wilson
HEIGHT 61
WEIGHT 240 lbs
NOTE The Niners
HEIGHT 63
WEIGHT 230
49ers
mainstay has a
whopping 916
career tackles
and 16 forced
fumbles.
158
Linebacker
Texans
HEIGHT 66
WEIGHT 266 lbs
NOTE The No. 1
pick in 2014 has
rare speed for
his sizea 4.53
40-yard dash.
Safety
Bears
lbs
NOTE A gym rat
with a 400-plus
bench, Wilson
has 27 career
interceptions.
Patrick
Peterson
Cornerback
Cardinals
HEIGHT 61
WEIGHT 219 lbs
NOTE With 12
picks in three
seasons, QBs
have learned
to fear him.
Earl Thomas
Free Safety
Seahawks
HEIGHT 510
WEIGHT 202 lbs
NOTE Led the
Legion of
Boom with 5
picks en route
to Super Bowl
XLVIII.
Dan Bailey
Placekicker
Cowboys
HEIGHT 6
WEIGHT 195 lbs
NOTE Lean and
muscular, Bailey
booted 6 field
goals from
50-plus yards
in 2013.
Steve
Weatherford
Punter
Giants
HEIGHT 62
WEIGHT 230 lbs
NOTE Benches
GeTTy ImaGeS
DeFeNCe (cont.)
LOW
SUGAR
GLUTEN
GREAT
FREE TASTE
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CytoSport products complement a smart eating and hydration plan. 2014 CytoSport, Inc.
FROM THE
160
By Matt Turner
MUSCLE & FitnESS
161
Kit reacteD
very well
to training,
he was quite
the genetic
specimen.
Training SpliT
Day 1: Chest
Day 2: Back and biceps
Day 3: Legs
Day 4: Shoulders and triceps
Day 5: Abs and core
Day 6: Arms
Key SupplemenTS
BCAAs
Casein protein
Whey protein
Fish oils
Magnesium glycinate
BacK WorKouT
Deadlift
Wide-grip chin-up
Close-reverse-grip chin-up
Parallel-grip chin-up
Seated wide-grip lat pulldown
Barbell row
BicepS WorKouT
Barbell curl
EZ bar curl
One-arm concentration curl
162
163
Constant
Progression
164
166
Watch video
demonstrations
of these exercises
at www.musclefitness.co.uk/
bodyweight
BODYWEIGHT
STREET
WORKOUT
IN THE FINAL PART OF THIS SERIES, SAI NGO
OF ELITE BODYWEIGHT TRAINING TEAM
RECESSION PROOF BODY EXPLAINS HOW
TO PERFORM THE PERFECT HANDSTAND.
PHOTOGRAPHy By DUNCAN NICHOLLS
168
THE PERFECT
HANDSTAND:
FROM THE TOP
169
BALANCE/WALL
HANDSTAND
FLEXIBILITY
AND MOBILITY
TOP TIPS
n n n n n n n n n n n n nn n n n n
170
2
PRACTISING WITH
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pull-up
ian spanier
Hang from a
pull-up bar with
your hands
spaced wider
than your
shoulders.
Contract your
lats and pull up
until your chin
is over the
bar. Lower
yourself slowly.
On weighted
pull-ups,
fasten a dip
belt around
your hips and
add weight
until you
cant complete
more than
6 to 8 reps.
back
STRaIGHT UP
1 74
STRaIGHT UP
back
Despite a plethora
of more aDvanceD
equipment, the
simple pull-up bar
remains one of the most
effective tools at your
disposal for building
size and strength. You
just have to commit (or
recommit) to developing
proficiency with the
pull-up bar, and this
brutal challenge will help
you do exactly that. By
using a weighted belt,
you can add resistance
that no cable station can
replicate, triggering a
cascade of hormonal
responses and muscle
breakdown that will
help you to drastically
accelerate your gains.
Get ready to get wide.
bacK
WorKout
Perform the following
workout once a week.
sEts/rEps
Pull-up
4/681
X/252
Weighted Chin-up
4/6-8
Chin-up
3/3-53
Inverted Row
3/to failure
SUPERSET W/
Straight-arm Pulldown
3/1215
chin-up
You are stronger on the lowering phase of a rep than
the lifting portion, so even though youre sure to be
toast by this point, you should have enough in the
tank to reap the benefits of a few negatives. Try to
take at least five seconds on each descent and jump
(or kip) yourself back to the top. Chin-ups always use
a supinated (underhand) grip.
175
bRIan kuhlmann
ExErcisE
Weighted Pull-up
STRaIGHT UP
back
176
pav el y t hja ll
Inverted row
STRaIGHT UP
back
Straightarm
Pulldown
Paired with the
inverted row as
a superset, this
isolation move will
have your upper
lats screaming.
You can vary your
hand spacing
slightly from
set to set to mix
up the muscle
recruitment
pattern, but the
emphasis will be
on your upper,
outer lats.
177
SUPPS
THE LATEST IN SUPPLEMENT AND PRODUCT NEWS
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Taking a purely scientific look at the best
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178
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HHH Not much human research
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179
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180
CItRuLLInE mALAtE
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There is a separate handbag
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The GymTote bag also
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182
SUPPS
PRODUCT NEWS
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BEEF AMINOS
ScitecS Beef AminoS Amino
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The manufacturers say this leads
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Scitec say Beef Aminos provides
a peptide spectrum, meaning
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With the smaller pre-digested
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183
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EXpErt
ADVICE ON TRAINING, NUTRITION AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS
this months
highlights
include
sports stars
Geoff Parling,
Anna Tunnicliffe
and Dan highcock
share their
training insights
Pavel Tsatsouline
on how to build
strength every
day using just
your bodyweight
Michelle Brannon
on coping with
Christmas for
die-hard dieters
Adrian hodgson
on the impact of
alcohol on rehydration
and performance
EXPERT
TRAINING TALK
MAKING WAVES
anna tunnicliffe is an Olympic sailing gold
medallist and CrossFit Games top 10 finisher
By Ben Kenyon
Photography by Lloyd Images
British-Born sailor anna
Games.
Sailing Series.
challenge?
it require?
help?
crossfit Games?
use supplements?
186
You need an
exceptionally
strong core. You
do a lot of pulling,
leaning, balancing
and bracing
SNAPSHOT
Age: 32
Birthplace: Doncaster, UK
Lives: Pittsburgh, USA
Height: 5' 6"/ 166 cms
Weight: 145 lbs / 65 kg
Career Highlights: Olympic gold
medal2008 Beijing and 9th 2013
CrossFit Games.
Training Advice: Have fun, but
listen to your body and your
coach.
Sponsors: Inov-8, Skins, FitAid,
RX Smart Gear, NormaTec,
Theralogix, SpiderTech,
Bradletes
Contact:
www.annatunnicliffe.com;
Facebook Anna Tunnicliffe;
Instagram @atunnicliffe;
Twitter @atunnicliffe
EXPERT
TRAINING TALK
SOARING HIGH
rugby performances.
or building muscle?
strength?
related movements.
autumn internationals.
188
SNAPSHOT
Age: 30
Birthplace: Stockton-on-Tees
Lives: Leicester
Club: Leicester Tigers
Position: Lock
Height: 6' 6"/ 198 cms
Weight: 254 lbs / 115 kg
Career Highlight: Winning the
British and Irish Lions series
against Australia in 2013.
Ambition: To win as many
trophies and medals as I can and
always give everything during
games.
Training Advice: You dont need
to train seven days a week but
when you do train, make sure
you give it everything.
Sponsor: Canterbury
Contact: Twitter @geoffparling
I work more on
lower limbs because
this transfers to
movements during a
rugby match
EXPERT
TRAINING TALK
ChECk ouT
HeLL oN wHeeLs
Professional wheelchair basketball player
Dan HigHcock is a monster in the gym
By Matt Turner
Photography by Matt Marsh
From a young age, Dan HigHcock
Push-up x 25
Chin-up x 10
Dumbbell row x 10
basketball.
per side
Crunch x 30
Close-grip push-up x 25
20 kg plate punch x 15
that.
Free-standing squat x 25
Im feeling.
woRLd AmbITIoNs
of basketball, he says.
To combat that he experimented HIIT and
explosiveness.
foLLowING
joe doNNeLLy
says.
volume.*
190
SNAPSHOT
Age: 32
Birthplace: St Helens, Merseyside
Lives: Erfurt, Germany
Height: 5' 9" / 175 cms
Weight: 178 lbs / 80.7 kg
Career Highlight: Playing in front
of a home crowd at London
2012. Even though we came
fourth, nothing will ever top that.
Ambition: To win everything there
is to win.
Training Advice: Get out of your
comfort zone.
Contact: Twitter DanHighcock5
*For the M&F Guide to HIIT
featuring Joe Donnelly, go to
www.muscle-fitness.co.uk/books
Towing
someone
is great for
building
power
EXPERT
Performance nutrition
MAIN FINDINGS
Blood triacylglycerol (TAG)
concentrations were significantly
lower following training with CLA
supplementation compared to the
placebo.
CLA supplementation did not alter
other blood measures (cholesterol
and glucose). Furthermore, CLA
supplementation did not affect
performance.
SIGNIFICANT METHODOLOGY
Thirty-four untrained men took part in
this study. They each completed a
six-week aerobic training programme
while consuming either a CLA
supplement or a placebo twice per
day. The CLA supplement provided
5.63 g of CLA per day. The placebo
192
supplement provided
7.35 g high oleic
sunflower oil per day.
At the beginning
and end of each
supplementation
period an
exercise
performance
test was performed on a cycle
ergometer. Blood
samples were
also collected
and analysed
for cholesterol,
TAG and glucose.
TAKE-HOME
MESSAGE
CLA supplementation doesnt appear
to have any ergogenic (performanceenhancing) properties but may
provide health benefits when
combined with training.
CLA supplementation is capable of
lowering blood TAG levels to a greater
extent than exercise alone. This is
important, as high blood levels of TAG
are associated with atherosclerosis
and increased risk of heart attack
and stroke. CLA has also been shown
to improve blood glucose control and
promote a leaner body composition.
Regular gym-goers may wish to
consider taking a CLA supplement
to help achieve that desired look.
Reductions in body fat levels and
increases in muscle mass also have
important implications for sports
and exercise where an individuals
performance is largely governed by
REFERENCE
Krause, Johansen
EXPERT
Performance nutrition
PoLYPHenomenon
Blueberry and green tea polyphenols may boost immunity
MAIN FINDINGS
Taking a blueberry-green tea-polyphenol soya protein complex was
SIGNIFICANT METHODOLOGY
Thirty-eight distance runners took
part in the study. They were spilt into
two groups: one group consumed
40 g/day of a blueberry-green teapolyphenol soya protein complex
(equivalent of 450 g of blueberries
and 1.5 cups of brewed green tea)
divided into 20 g in the morning and
20 g at lunchor a placebo (soya
protein and colourings) for a total
of 17 days. Fourteen days into the
testing period the runners completed
intense running training sessions
on three consecutive days. Blood
samples were collected before
this phase of training, immediately
after the final training session
and 14 hours after the final training
session. The antibacterial (protection
against bacteria) and antiviral
(protection against viruses)
properties of the blood samples
were then assessed in the
laboratory.
TAKE-HOME MESSAGE
This study demonstrates
that polyphenol-rich foods and
supplements may be a welcome
addition to the diet during periods
of intense training or competition.
This is because of their ability
to reduce oxidative stress and
potential to help alleviate the negative
impacts of intense exercise on the
immune system.
194
REFERENCE
EXPERT
ReseaRch BRiefing
aLcOhOL anD
RehYDRaTiOn
196
CoNCluSioN
REFERENCES
1. OBrien, C.P. and F. Lyons, Alcohol and the athlete. Sports Medicine, 2000. 29(5):
p. 295-300. 2. Flores-Salamanca, R. and Aragn-Vargas, L.F. Postexercise rehydration with beer impairs fluid retention, reaction time, and balance. Applied
Physiology, Nutrition, and Metabolism, 2014. 27: 1-7 [Epub ahead of print]
karen maze
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EXPERT
Muscle MoveMents
REad abouT
Phil lEaRnEy online at
www.muscle-fitness.co.uk/phillearney
QuADRIcePs
Muscle AnAtoMy
As the name suggests, quadriceps
are made of four different muscles.
The vastus medialis runs down the
inner side of the thigh to the knee. It is
responsible for knee extension and
adduction of the thigh.
Running down the outside of the
thigh to the knee is the vastus lateralis,
which is also responsible for knee
extension.
The rectus femoris, which extends
across the middle of the thigh, is used
for flexing the hip and knee extension.
Sitting under this muscle is the
vastus intermedius, which also
extends the knee.
Knowing how to vary knee extension movement patterns for each
muscle will lead to better and more
balanced gains.
Muscle MoveMents
Downhill skiers, you may be surprised
to discover, have some of the bestdeveloped quads in sport. Why?
Because of the shin anglethe angle
between the feet and the shins is
small because the knees track so
far forward.
It is the same with speed skaters
and ice hockey playerswhere do
they put their weight? It is always
forwards to the front of the boot.
198
Cyclists have
incredible quad
development
too. Again, this
is due to the
knee travelling
forwards
putting stress
directly on the
quads.
Exercise
classes
brought about
the myth of not
allowing the
knees to be in
front of the
toes when
squatting.
The idea
has become
ingrainedbut
try walking up
a set of stairs
without your
knee going in
front of your
toes. The knee
is meant to
come forwardsit is a fundamental
biomechanical movement.
The real problem is that everyone
sits on their backsides too much and
the hamstrings and glutes become
weaker, which moves loads to the
quads and hence the knee joints.
Due to weak hamstrings, people
cant stabilise their knees properly
and this leads to injuriesfirst to the
knees and then the hip.
By replicating the quad-stressing
shin angle of skiers and skaters when
squatting in the gym you can prevent
this and maximise quad gains.
It is possible to class quad movements as either hip dominant or quad
dominant. Again, it is to do with the
angle of the shin.
If the shin is perpendicular, the
hip leads the movementso it is
hip dominant.
Leg extension
If your knees go in front of the toe
or move forwards of perpendicular,
the quad is dominant. The further
forward the knee is the more quad
dominant the move.
One way of achieving this is to
elevate the heels when squatting.
Think about women wearing heels:
they never hit their glutes or hamstrings because they are always on
their toes, hitting their quads because
the knee is forced to track forwards.
This reduces the muscular activity
in the glutes and the hams, an area
of huge concern for many females.
Powerlifters lift with their hipsthey
wear flat shoes. But Olympic lifters
wear specialist shoes with elevated
heelsloading the quads more and
helping them transition into Olympic
lifting derivatives (power cleans,
high pulls etc).
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EXPERT
bikini body
CHRiSTMAS
diET TipS
The festive season for most of us
usually means a break from work
and spending time with friends
and family eating and drinking.
But for someone following a
healthy diet or preparing for a
competition it can be extremely
difficult not to overindulge.
Here are my top five coping
strategies for surviving the festive
season without piling on the
pounds.
2 Plan
off-Plan meals
4 go easy
on the alCohol
1 Know what
you are eating
202
3 Change
your attitude
G e n e X H wa n G / O r a n G e P H O t O G r a P H y
Learn more For more great diet and training advice to create
a healthy and beautiful figure, check out our Bikini Body Fitness
e-book at www.muscle-fitness.co.uk/bikinibook
5 GettinG the
balance riGht
Unfortunately for some of us, if
we dont stick to a training and diet
plan we will not look the way we
want to look. Everything in life is a
compromiseits important to
understand and take responsibility
for your own actions.
If you eat too much you might
lay down some unwanted body
fat, which you will need to work
off again. It is pointless becoming
depressed and anxious come
January 1st and wondering what
went wrong. Stay accountable to
yourself.
As a coach I see many people
taking periods off from their
training and food structure, eating
whatever they like and then being
shocked to discover they have
piled on the pounds.
If you train less then you usually
do and eat more than you usually do
for an extended period of time, it is
only natural and not surprising to
put on a bit of weight. If this is done
in a controlled way however, it can
be beneficial to the body but if you
find yourself bingeing and making up
for the time you were on a diet or
even getting all the yummy foods in
while you can before you go back on
a diet, you will be setting yourself up
for very hard-working January.
The festive period is one of the
times during the year when I allow
myself to eat off plan to enjoy all the
foods I like and to spend time with
friends and family. I do not cease
training but I may train four days
instead of five and generally be a
little more relaxed. You might find this
will bring you into 2015 refreshed
and ready to train hard again.
drinking together.
With this in mind, I dont recommend
not eating at all as this can be dangerous,
Michelle Brannan
NK PhotograPhy
203
EXPERT
KiNgS OF StReNgtH
get big
204
i a n lo g a n
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206
anDY
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TsaTsouline
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EXPERT
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